•  Sit on a bench or chair.
•  Begin with the hands next to or slightly under the hips palms facing your hips.
•  Lift up onto the hands and bring the hips forward.
•  Bend the elbows (no lower than 90 degrees) and lower the hips down.
•  Push back up without locking the elbows and repeat 15 times, rest and repeat 3 times.

• Hold a 5-10 lbs. weight in both hands and bend over until your torso is at a 45-degree angle.
• Bend both the arms and pulling the elbows up to torso level.
• Keep your elbow high as you straighten the arms out behind you, squeezing the triceps muscles.
• Return to the starting position.
• Repeat 15 times, rest and repeat set 3 times.
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I often hear my clients lament that they are spending too many hours at the office or work site and can’t make it to the gym as often as they’d like. When it comes to living our best and healthiest lives, place and space need not be a barrier.  I often encourage my clients to incorporate more physical  activity during their workdays with mini office workouts.  I have a client who takes all his cell phone calls outdoors so he can pace on the grounds while he works.  He reports more peace of mind when he returns to his desk and is often inspired by his surroundings to think more creatively.  He tells me this helps with his bodily kinesthetic intelligence, and I whole-heartedly agree.  Carving out intervals of 5 or 10 minutes throughout a typical  8-10 hour workday can have a positive impact on your health. If you have a more flexible schedule and can opt for a longer lunch break then aim for a full 30-45 minute cardio workout.

Research has shown that employees who exercise have fewer sick days and are more productive. Employers are recognizing the benefits and a growing number of them are offering reduced-rate gym memberships for employees, on-site fitness facilities or allowing for longer lunch breaks as a result.

Below are mini office workouts options:

Don’t Let Them See You Sweat Strength Exercises
Push Ups

• Begin in push up position, on knees or toes.
• Do 10-15 push-ups. Rest or answer the phone that’s been ringing and repeat 2 more times.

Chair Tricep Dips

• Sit on a sturdy chair (no wheels) place your hands palm down and gripping the edge of the chair. Slide forward just far enough that your butt is at the edge of the chair.
• Do 10-15 Dips. Repeat 2 more times.
  
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The importance of flexibility training is often overshadowed by cardiovascular and strength training, but if we want to continue to train hard we need to incorporate flexibility training into our workouts. Confusion about when to stretch, “Do I stretch before or after my workout?”  has lead some to skip stretching it altogether. You can incorporate light stretching into your warm up to before prepare your body for the exercise or sport you are about to do, but the ideal time to work on flexibility training is during your cool-down after exercise.

The key to proper stretching lies in the way you perform the exercise. When you‘re stretching certain parts of your body, you should not feel pain. Staying relaxed is very important to stretching properly. Make sure your body is not tight. Go slow! Always stretch slowly and evenly. Hold the stretch for about fifteen seconds and release slowly, as well. Never bounce or jerk while stretching. This can cause injury as a muscle is pushed beyond its ability. All stretches should be smooth and slow. Flexibility exercises should be relaxing. Deep, easy, even breathing is key to relaxation. Never hold your breath while you stretch. Your shoulders, hands, and feet should be kept relaxed as you stretch.

Here are some basic stretches you should incorporate into your fitness program. Current guidelines (American College of Sports Medicine) recommend stretching exercises for the major muscle groups be performed two or three times per week.

As many of us are looking more closely at our monthly expenses these days, the regular payments for gym memberships can be considered a luxury.  If you do choose to not join a fitness club or maintain your current membership, this is no excuse to take your focus off your health goals. You can get an excellent resistance-training workout at home, with or without expensive gym equipment.

I guarantee everyone has at least one piece of resistance equipment already – YOU! Your own body weight provides excellent resistance. Think of a push-up; many top trainers regard this as a near-perfect exercise. Take a look around – what other things are already in your house, like stairs, a chair, or water jugs? Be creative. I often train clients at their homes, and some of them do have beautifully equipped home gyms, but I also train people with nothing but the little bag of tricks I bring with me – a stability ball and a set of resistance bands.

Guess what? The fancy equipment doesn’t make the difference – it is the energy, form, and focus you put into it. There are tons of options if you want to create an at-home gym, and if you have the money, I say go for it. I see many benefits of training at home: