There
are a few ways to get creative with adding a workout into your daily
work schedule, but the trick is actually sticking to that routine! We
occasionally do an afternoon Tabata-break, and more frequently go on
group walk-breaks, yet rarely do either with any consistency. Fast
Company's blog recently profiled a small NY-based company that got it
right - scheduling work workouts on the hour, every hour!
Yes, this seems like a lot of exercise in one work day. But, it's only a two minute break and the movements are set for each day. They claim increased productivity, team-building and overall physical fitness all-around.
They rarely skip that short workout, and if/when they do, it's made up
with a few extra minutes tacked on the next hour. Employees are
dedicated to it and encourage each other to keep going strong!
If you're looking for some exercises that you can do at your desk or in a small office space, here are a few of our favorite suggestions:
-Lunges or Squats
-Wall Sits
-Calf Raises
-Seated Leg-Raises
-Push-ups and/or Planks
-Side Plank
-Bicycle Crunches
- Mountain-Climbers
-Arm Circles
-Tricep Dips (with a chair, desk or table)
-Superman Holds
-Burpees
-Jumping Jacks
-Stair Repeats (if available in your office space)
-Stepping in place (for time intervals)
When
creating a schedule aim to alternate which muscle groups are targeted.
For example, you might do lunges (legs), followed by arm circles (arms)
and then bicycle crunches (abs/core).
You
may not be ready to add exercise to every single hour, but think about
how you can get a workout into your daily schedule. Aim to develop a
routine and be consistent with it - walk every day at noon, stretch
every day at 2 pm, do push-ups every day at 4pm, etc. Get your coworkers
involved, and make it a team effort!
----
For more information on some of the exercises listed above: 50 Bodyweight Exercises from Greatist.com
Photo credit: FastCompany.com
Monday, March 18, 2013
Friday, March 8, 2013
Webinar: The GMO Attack
The GMO Attack (March 2013)
What they are and why we're paying attention
Genetically
Modified Organisms (GMOs) have become quite a controversial issue in
our food industry. The United States FDA has authorized more GMO foods
for use in the food supply than any other nation in the world. They're
used to make plant growth easier, cheaper and more efficient, but are
they truly safe for us to eat? Tune into the webinar to learn more!
Monday, March 4, 2013
Eat Right, YOUR Way, Every Day - Starting With These Tips!
That’s
the slogan for this year’s Academy of Nutrition & Dietetics’ (AND)
National Nutrition Month celebration – essentially, know what’s best for you.
Know that there is an all-you-eat buffet of fad diets out there to
choose from, none of which will fill you up and most of which do more
harm than good. Know that it takes a little bit of experimenting,
mindfulness and taste-testing to really know what kind of dietary habit
fits your body and health needs!
Think about cars – some run at 20 miles per gallon while others are more efficiently near 40 (mpg), some require diesel and some premium gas, and the more wear we put them through the more TLC they need! The only thing that never changes is that they all need fuel to keep going.
No matter what type of fuel choices you make for your health, here are five basic tips to keep in mind:
1. Aim to eat a balance of carbohydrates, protein and healthy fats to keep all bodily systems happy! Each nutrient plays a crucial role in every system – digestive, respiratory, cardiovascular, etc. – and we don’t function well when any of them are missing. Any diet that severely reduces or eliminates one of the three is raising a red flag!
2. Eat fruits and vegetables every day – they should be part of each meal in some way! Simple as that.
3. Eat a variety of foods, vs. the same things for meals and snacks each day. This helps ensure that you get a variety of nutrients (vitamins and minerals), too!
4. Eat foods for what they have, not what’s been removed. Foods that are not as healthy for us are those that have to boast things like “sugar-free!”, “low-fat!”, etc. Foods that are healthy for our bodies are those that naturally have nutrients, and haven’t had things removed or added (i.e. food in its most natural form). Eat more things from the ground, less from the factory’s conveyer belt.
5. Control your portions. It’s true that a healthy diet can still have a few indulgences, in moderation. That last part is what most people have trouble with, and it adds up quickly! Portion out each meal, snack and dessert and try to stick to one serving of foods. For basic serving size references, read the USDA’s tips here.
----
Keep in mind that changes to our eating habits and patterns can take a few weeks to feel “normal”. Use this National Nutrition Month celebration to take a look at your diet and try out the tips outlined above!
Think about cars – some run at 20 miles per gallon while others are more efficiently near 40 (mpg), some require diesel and some premium gas, and the more wear we put them through the more TLC they need! The only thing that never changes is that they all need fuel to keep going.
No matter what type of fuel choices you make for your health, here are five basic tips to keep in mind:
1. Aim to eat a balance of carbohydrates, protein and healthy fats to keep all bodily systems happy! Each nutrient plays a crucial role in every system – digestive, respiratory, cardiovascular, etc. – and we don’t function well when any of them are missing. Any diet that severely reduces or eliminates one of the three is raising a red flag!
2. Eat fruits and vegetables every day – they should be part of each meal in some way! Simple as that.
3. Eat a variety of foods, vs. the same things for meals and snacks each day. This helps ensure that you get a variety of nutrients (vitamins and minerals), too!
4. Eat foods for what they have, not what’s been removed. Foods that are not as healthy for us are those that have to boast things like “sugar-free!”, “low-fat!”, etc. Foods that are healthy for our bodies are those that naturally have nutrients, and haven’t had things removed or added (i.e. food in its most natural form). Eat more things from the ground, less from the factory’s conveyer belt.
5. Control your portions. It’s true that a healthy diet can still have a few indulgences, in moderation. That last part is what most people have trouble with, and it adds up quickly! Portion out each meal, snack and dessert and try to stick to one serving of foods. For basic serving size references, read the USDA’s tips here.
----
Keep in mind that changes to our eating habits and patterns can take a few weeks to feel “normal”. Use this National Nutrition Month celebration to take a look at your diet and try out the tips outlined above!
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