Thursday, February 26, 2009

Exercise at Work

Walk in the door, check emails, get coffee/tea/water, meetings all morning, squeeze in a salad, launch the new website, prepare next week's presentation, create new software for the customers, service new customers, participate in the weekly videoconference, brainstorm ideas with the team, send out new articles, train new employees, delegate tasks for a new project, return phone calls, talk with contractors, enforce new processes, clock out, start all over again tomorrow!!!


Does this sound like YOU???

It's important that you take some time for yourself by getting some exercise. Work may not seem like a good place to get exercise but I beg to differ. Exercise boosts energy levels, helps you to stay focused on your tasks, helps you to sleep better at nights (no, not at your desk!), and is an amazing stress reliever. Benefits come with even 10 minutes of working out; you do not need a long time.

Here are some great exercises that you can do at your desk:

- Buy some resistance bands to keep in your desk drawer and do bicep curls (place band under feet and curl handles toward shoulders), overhead presses (place band under feet and pull handles up over the head), and side arm extensions (place band under feet and lift handles to the side up to shoulder length). Do at least one set of 10-12 repetitions.

- Hold on to the back of your chair and do standing calf raises. Lift onto your toes, then slowly lower your heels until you are 1/2 inch from the ground, then lift again. Do at least one set of 10-12 repetitions.

- Do some leg lifts while using your desk chair for balance. Do at least one set of 10-12 repetitions.

- Sit down in your chair and do leg circles (a set of small circles, and a set of large circles). Do at least 10 small and 10 large circles per leg.

- Purchase 1 liter water bottles and do a set of overhead presses and bicep curls.

- If you have a sturdy chair at your desk (without the rollers), you can get in some tricep dips by sliding straight out of the chair with your hands on the seat to support you, then dip your body down until your arm is at a 90 degree angle. Lift back up. Do at least one set of 10-12 repetitions.

- Wall squats are fun to do. Stand against a wall with feet wider than shoulder width and toes pointed out. Slide down the wall and slowly come back up. Do at least one set of 10-12 repetitions.

- Bathroom jumping jacks. Hey, don't knock it till you try it! Just remember to wear soft soled shoes so no one will hear you! :-) :-)

- Walking is always the best exercise! Lace up your sneakers and get away from the desk!!

Start today and get healthy - at your job!!

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Thursday, February 12, 2009

Working On That Six-Pack!!

Summer is approaching pretty quickly! It's time to start preparing for swimsuit weather as soon as you can. A lot of people are looking for that six pack to show off at the pool or at the beach, but are just not certain how to get it. What can you do?

It is said that 80% of a person's transformation comes from the food that they put in their bodies. This is so true, because if you put junk in, you cannot see great things come out! Our bodies crave quality foods and surprisingly, it DOES RESPOND to quality foods. I have noticed in my own transformation that when I eat bad foods like cake, greasy burgers, french fries, and drink sodas, I feel sluggish and have absolutely no energy. However, eating minimally processed foods like fresh salads, multigrain breads and cereals, and drinking plenty of water keeps me energized and ready for the day. Eating the right foods also sheds body fat, so you can actually begin to see some results in your core area. It is important to include protein, carbohydrates, and the correct kind of fats in your meals. A great way to start eating the right foods is to take a look at Michi's Ladder (in the "Diet and Nutrition" tab of your main page). It is a guide to the best - and worst - foods to eat for phenomenal results in your transformation. Most of the workout programs come with an eating plan to show you the right foods to eat to help with the results. Take that back out and see if your refrigerator or pantry needs organizing!!

Oh, and don't forget to work out! Your workout program works your TOTAL body, including your core muscles. It helps your body to balance itself and get excellent results! Both cardio training (that gets your heart rate up and makes you sweat) and strength training (that help you build muscle) are needed to create the six pack abs that you are looking to have. Yes, it is okay to do ab exercises every day, but if you are not incorporating cardio and strength workouts, then how will people see those amazing abs you have built?? Balance is key for building your body. Take the time to get a workout in as often as you can. Even 10 minutes of activity is an excellent beginning. Walking, running, biking, jumping jacks, squats, lunges, or a Beachbody DVD - it all adds up!!

You can start TODAY getting the six pack that you desire for Summer 2009! I hope that these tips will help!

Wednesday, February 4, 2009

Packing Healthy Lunches

Life is really busy sometimes, isn't it? We tend to rush through our day, and we just do not have the time to stop and eat a healthy lunch. In those cases, we grab something from the fast food restaurants or we get something from the work cafeteria that may not be what we need to help with our weight loss journey. Those foods can be packed with sodium, cholesterol, excess fat, and sugar. And the portion sizes they give could feed you for a few days!!

How in the world do you handle lunchtime with this new lifestyle you are living??

You can start by packing your own lunch! It saves you time and money, you get what you want in the portions that are correct, and you know what is going in your food! Here are some tips to help you with this task:

1) Start planning your lunches for the week early. Make sure that healthy choices are in the refrigerator and pantry. If you need to make extra purchases, then do so! You can add this task to your weekly preparation time. This makes you more relaxed and focused on making the best meals for yourself.

2) Use a colorful lunchbag, a cooler bag with the ice packs, or something to help make preparing your lunch fun! I have a blue cooler bag and a red cooler bag that I alternate to give me some enjoyment in the preparation task.

3) Ensure that you pack a protein, a healthy carbohydrate, a beverage, and fruit for dessert (if you wish). This way, you are getting the correct balance of nutrients that you need to power through your afternoon. Proteins like chicken, fish, turkey, tofu, or beans are great choices for lunches. Healthy carbs include vegetables that have been lightly steamed, or a nice salad with light dressing. Excellent beverage choices include water with a splash of fruit juice or tea, and any type of fresh fruit is a great dessert option. You can review Michi's Ladder in the "Diet and Nutrition" tab of your Beachbody dashboard for more ideas. Oh, and leftovers make EXCELLENT lunches!!

Here are some sample meals that I enjoy taking to lunch with me:
  • Turkey wrap on whole wheat tortilla with lettuce, roasted red peppers, sundried tomatoes, and cucumbers with dijon mustard, broccoli slaw, water
  • Black bean soup, spinach salad with carrots, celery, mushrooms, and light dressing, hot tea
  • Grilled salmon filet, steamed kale, corn on the cob, peach green tea, granny smith apple
  • Baked chicken with Mrs. Dash seasoning (southwest chipotle flavor), brown rice, green beans, water with lime juice, strawberries
The possibilities are ENDLESS!

So consider preparing your lunch this week - you may be surprised at what you can create!!

I hope this helps, and remember, I am cheering for YOU!