#workout at work

[aywaitforitla]

I had a great lunch today! Made good food choices and I went for a walk outside, which I haven’t done since about November. It’s still icy in spots but spring is finally almost here in MN! It felt good to finally get some exercise!

[carriefit]

"I've been sitting for HOURS!"

Did you hear? Sitting for hours a day can KILL you? Start by setting your timer to get up every hour, and use some of these easy-to-do-at-work strengtheners and lengtheners. You'll feel better and be more productive!

[nataleebrown-blog-blog]

How to Squeeze Exercise into Your Busy Life - Independent Nancy

Here are Eleven Easy Everyday Exercise Tips Which Encourage Weight Loss for Working Mothers

[reediculouslyfit]

LRF Office Power Hour Fitness Challenge!

As you head into another day at the office, you find yourself grimacing at the thought of sitting for the next 8 plus hours. Your back may be in knots, and your body feeling as if you’re contorting to the whims of the keyboard. It is time to break up those hours of sitting day in and day out with an office fitness power hour on the hour! At the beginning of each hour throughout the day, use the first minute of that hour to activate certain muscle groups, performing exercises to: • relieve tension and stress, • increases metabolism by using more muscle which burns more calories all day long! • & with frequent movement it boosts your concentration! But do your Homework! Prepare & Pack your sneakers & mini meals the night before! You could also Switch out your office chair with a stability ball or A stand up desk!!! Check out Lisa's new one from Leisure Fitness, Tysons Corner here: http://instagram.com/p/sVqoA6r86r/?modal=true For the stability ball-Anytime you are on an unstable surface, you engage more abs BUT only when you Perfect your Posture! Good posture can not only make you look and feel better, but prevent low back pain by learning how to engage the abdominals as you sit. A Step-by-step posture guide is inside Lisa’s FREE eBook at www.lisareedfitness.com Are Ready to “Work”? ☺ Let’s Have some fun! *Make sure your water bottle is filled up! Your goal is 8, 8oz glasses of water. 1st POWER HOUR: PLANK (9am) one minute! (On your stability ball, chair or desk) + 3 quick Stretches: 1) Stand-up-Overhead Reach, 2) sit down to perform a chest stretch (we round our shoulders over our computers all day so start learning how to do the opposite and develop strong core & strong upper back which are both vital to perfect your posture), and 3) hip flexor on the ball and repeat to other side (if these muscles are tight from sitting too long, you compensate your core muscles usually resulting in back pain) 2nd POWER HOUR: SQUAT!!!!! (10am) one minute! With the stability ball (chair squats if no SB) Stand up out of that chair and get to work those tight glutes because “you are not going to get the butt you want by sitting on it!” *Time for Healthy Snack/”Mini Meal” #2 (Breakfast was mini meal #1) 3rd POWER HOUR (11am) Tricep Dips for One Minute! (on your desk, chair or SB for advanced ) & Record your repetitions! Technique: Slowly adjust so your hips come forward (1-2inches) off the ball. With your palms facing down and fingertips toward the floor, bend your knees (easier) or keep them straight (advanced), while lowering your hips towards the floor by bending at your elbows. When your elbows form a 90 degree angle, return to starting position by pushing up and extending your arms. 4th POWER HOUR, (12pm) Put your sneakers on and find those STAIRS! For One Minute, skip a step and “lunge” up the stairs! By skipping a step and pushing through your entire foot on step, it targets all the muscles on the back of your legs (hamstrings, butt, calves, hips). Jog down the stairs lightly on your toes. You are already energized, finish with 20 minutes of walking or repeat above! *1pm=Lunch time/“mini meal #3! It’s ready to eat in your 6 pack ab bag! 5th POWER HOUR (1pm) Bicep Curl to Overhead Press for One Minute! Using your water bottle, coffee mug or two pens, with one in each hand, with your palm facing up, and abs engaged bend at the elbow to a bicep curl and immediately turn palms out to shoulder press over your head fully extending your arms. (Focus on your shoulder blades being pulled back and retracted as you press. After 30 seconds, repeat with your right arm. Stretch you arms on the back of the chair as well as a shoulder stretch across your chest.) 6th POWER HOUR, (2pm) Push-ups on your desk, chair (or SB) for One Minute! Walk to the front of your desk and extend legs behind you with a straight body, Place your hands on the desk, keeping them slightly wider than shoulder width apart. Keeping your core engaged, slowly lower your chest towards the desk. Once you touch your chest to your desk exhale and begin pushing down through hands to return to starting position. Stretch your chest one side at a time by placing your hand on your wall and look the opposite way. Repeat other side. 7th POWER HOUR ( 3pm) Stretch! Just like the 7th inning stretch in baseball, we all need to stretch our tight, achy muscles to pull through those last few hours. Stand up to stretch quads and hamstrings. Then extend both arms in front and start with 10 wrist circles clockwise then counterclockwise. With arms extended, have left palm face outwards with fingers pointed up. Using your right hand to pull left fingers back towards the body (you should feel slight tension in the forearms). Relax hand and repeat the process with your right hand. Take your elbow above your head to tricep stretch, repeat to other side, and shoulder stretch with hands clasped behind back and lift arms up to sit down. *4pm=Healthy mini meal #4 from your six pack bag! 8th POWER HOUR (4pm) Stand-up & Balance, on your right foot for 30 seconds and repeat standing on left foot only= one minute! Balance exercises engage your core! Progress to heel lift, swing leg, swing arm/s then advance to eyes closed. 9th POWER HOUR (5pm) Stability Ball Abs, one minute! With your feet slightly wider than shoulder width apart, lower onto your back while placing your hands behind your head and pretend that you have an apple under your chin. Perform a slow and controlled crunch up with a big exhale on way up and slowly descend keeping your core tight, Transition to 20 right, 20 left and 20 straight crunches for the minute! Stretch! 10th POWER HOUR Congratulate yourself! Frequent movement boosts concentration and raises your metabolism! It’s Reed-iculously easy to be healthy and fit at work! For more workouts for your employees or for nutrition brief, or a fitness lunch power, or a “Stretch for Sucesss” at your next business conference, Contact Lisa! www.lisareedfitness.com & Watch Lisa on ABC News Channel 8 DC, “Let’s Talk Live” discuss the Power Hour Office Workout here: http://wj.la/1f820ir

[carrb00]

Exhausted from work, but running up and down has been making me more muscular. My tummy is almost as flat as it was last summer, and I HAVE A TINY BOOTY EVERYONE  There's always a silver lining ;)

[thegentlemannanny-blog]

testing, testing

working on a nanny workout. it involves a 20 lb free weight and a shrieking weight loss factor.

[businessinsider]

Sitting at work is deadly, so we tried out a treadmill desk. 

[dailynourishment-blog]

5 Fitness Tips for Work

Like most Americans, I spend MANY hours each week sitting at my desk.  This not only limits the calories you naturally burn throughout the day and can slow your metabolism but can also cause problems with your hips, neck and back.  Here are a few tips to keep your comfortable, healthy and fit while clocking a 9 to 5:

1) Drink water.  A lot of it. Seriously- this is one of the best things you can do for your body.  Get a water bottle and decide how many times you want to refill it during the day and then drink, drink, drink.

2) Don't sit during your entire lunch break.  Walk a little further to pick up your lunch, walk to a nearby park to eat your lunch, or eat and then take a few laps around your building.  Just make sure you find 15 minutes to move!

3) Take stock of fitness opportunities and plan them in.  Everyone has opportunities to move during the day- you just need to identify them and make time for them.  For example- I work on the 10th floor but my company has office on the third floor.  Whenever I go back and forth I build in a few extra minutes to use the stairs.  Additionally- walking up 10 flights in the morning often seems like a miserable idea but walking down 10 flights at the end of the day isn't so bad and still gets me moving.

4) Modify your work station.  Get an exercise ball to replace your desk chair.  Stand at a tall filing cabinet for a makeshift standing desk.  There are all kinds of ideas to avoid sitting in a desk chair all day so utilize them!

5) Stretch, stretch and stretch. There are countless articles about yoga at your desk or simple stretches you can do do relieve typical desk ailments.  Work for an hour, then stretch for five minutes.  It will be good for your body and will keep you energized!