BLOG | Staying Healthy At Work by Elizabeth Bracero
With the hectic lifestyles we lead in today’s modern world it can be difficult to look after ones health and diet. It’s paramount that we do not ignore what is important as in the long run it’s good health that matters most. A healthy lifestyle can be adopted at any point in your life and it’s never too late to get onto the health wagon. Although it may sound daunting, adopting a healthy lifestyle is not that hard really. Small changes can make the big differences.
Office spaces are set up to require little movement, making it easy to gain weight. Before you know it, you've added 20+ pounds on your frame. Besides increasing weight, desk jobs also increase the strain on your back, wrists, eyes and neck, and can result in a general loss of muscle tone. To combat the adverse effects of the 9-to-5 routine, it's important to exercise. But when can you find the time? Here are a few ideas.
Walk and talk. Instead of sitting down at a table, take a brainstorming stroll with a colleague. If you have a phone call to make, get up and pace. Every second you don’t spend sitting, you are improving your health. By stand up you are doubling your calories burned while you chat. You can burn up to 225 calories for every hour you pace.
Keep hand weights or resistance bands in your office and set an hourly timer. Each time the timer goes off, do a set of upper body exercises like bicep curls or shoulder presses.
Ditch your trash can. Use trash and recycling bins on the other side of the room (or building) to increase your step count and fat burning potential.
Take the stairs whenever possible. Twice, if you can. Stairs are great for getting your heart rate up and really target the legs and glutes.
Squeeze your abs tight while standing at the bank, store, or coffee shop on your break. To engage the core, pull your belly button into your spine. Remember to breathe throughout. You should never hold your breath while exercising.
Practice proper posture. When you stand and sit up straight, not only do you look more confident, you also burn more calories as the muscles in your neck and back are constantly engaged. When you slump, they go unused.
Find fitness buddies. Challenge coworkers to a friendly step-count competition. Wear pedometers to see how much you walk in a week—winner gets a coffee.
Start "e-mail-free Fridays". Walk messages to colleagues as much as possible. The habit may stick the rest of the week, helping you lose weight faster.
Nutrition Tips For Work:
It’s lunch time… What are your options? Can you plan ahead?
If possible get the ingredients for your lunches over the weekend.
Pack your lunches the night before or at the beginning of the week.
Foods such as leafy greens, beans, meats, quinoa, veggies and fruits can be prepared ahead of time so that you can easily put a lunch together the night before. *
By prepping your meal ahead of time, you know exactly what goes in your body…instead of eating some mystery meat or pasta from the corner deli.
So packing your lunches is just not reasonable for you… that’s ok
Can you choose the place you will eat lunch out ahead of time? Explore your options and know ahead of time what you will eat… Instead of making an emotional decision and possibly letting the “stress hormones” guide your decision making for lunch…
Can you look up the menu ahead of time and make an intelligent/strategic decision for what you will fuel your body with?
Leave out topping such as mayo and full fat cheeses
Opt for lighter/less creamy dressings such as olive oil/vinegar on your salad (always ask for dressings on the side). It’s your food….you choose how much you want on it!
Watch-out for over-processed grains (hero buns, croutons, etc)
Choose something that has plenty of greens, healthy protein and carbs.
Watch portion sizes – often times the sizes served are 2 – 4 times more than what your body really needs.
How long does it take to see results with my program?
I utilize a few different programs, depending on your body type and goal but normally it will take 12 to 16 weeks. Everyone’s results are different since the programs are personalized depending on is or her goals. Some of my clients want to lose weight or tone up and then others are interested in competitions. After a couple of weeks you will start feeling a difference and notice small changes. The more consistent you are – the bigger change you will see.
There are no FAILURES. Only EXPERIENCES and LESSIONS.
If you have any questions, feel free to sent me a message!