Sets at Your Desk


The office has got to be the easiest place on the entire planet for extra pounds to sneak up on people. Itโ€™s the perfect storm, really โ›ˆ I know I’m a prime example of it. Over the past year 1/2 I have gained close to 35 extra lbs ๐Ÿ˜ฑ since starting my career, which 85% of my day involves being glued to my desk ๐Ÿ’ป

Youโ€™ve got all these hurdles and derailing elements all in one environment; stress, boredom, unhealthy snacks galore, and physical confinement in the form of an office or cubicle.

One way to combat the weight gain is by doing office workouts, many which can be added in small increments throughout your day. Whether youโ€™ve got a teeny tiny cubicle (like me โฌ…๏ธ) or a whole office to yourself (lucky you ๐Ÿ™ƒ), hereโ€™s some examples below of how to workout while at work:

The Office or Cubicle Workout Routine

(You can always fit it into your schedule)

Warm up: 2 Minutes jogging/marching in place, or walk briefly around the building

~ Glute Squeezes โ€“ Sitting straight in your chair with your feet flat on the floor, contract your glutes and hold for 2-3 seconds so that you raise up a bit in your chair before relaxing muscles.

~ Arm Circles in each direction โ€“ Extend arms and make small clockwise circles with your fingertips. Switch directions to repeat circles counterclockwise.

~ Abdominal Contractions โ€“ Sit in your chair with a straight back and pull your belly button in towards your spine. Hold for 5 seconds for each repetition.

~ Seated Tricep Dips โ€“ Scoot to the edge of your chair and support your bodyweight with your fingers hanging over the edge of the seat. Lower your body weight, keeping elbows tucked into sides. Make sure to choose a chair without wheels for this office exercise!

~ Wall Push Ups โ€“ To tone your chest with an office exercise routine, do push ups against the wall (you can do regular push ups if youโ€™re not in a dress and/or have enough space).

~ Squats (aka Squaty Potty’s) ๐Ÿšฝ๐Ÿ‹๐Ÿผโ€โ™€๏ธโ€“ This is an easy way to bump up your calorie burn and tone glutes and thighs in an office workout when you are limited on space.

**Tip** When using the restroom I like to use the handicap stall and after I’m finished I do 15 – 20 squats and a 30 second wall sit while in there

~ Toe Raises โ€“ A great move for cubicle routines, these allow you to tone the calves without breaking a sweat and with minimal room.

~ Dumbbell or Resistance Band Curls โ€“ Keep dumbbells or exercise bands handy at your desk and you will open up a wealth of different office exercises and toning moves that require very little space.

Do this office workout once or twice through, or just throw in the exercises sporadically throughout the day as time allows. Taking short breaks for physical activity can actually increase your mental focus, creativity, and productivity, so time exercising in the workplace is not wasted time.

What Motivates You?


(๐Ÿ“ธ taken by me – The Solstic Steps @ Lakewood Park, Lakewood OH)

DAILY MOTIVATION: The first step is always the hardest, as we continue the climb gets easier and easier. One day we reach the top and look back on how far we’ve come ๐Ÿ‘Š๐Ÿผ

โ€ข

โ€ข Celebrate every accomplishment, no matter how big or small

โ€ข The secret to celebration: Feel more; Think less

โ€ข We are all capable of more than we believe, if only we just try!

โ€ข Don’t feel defeated before you start by looking at how far you have to go ๐Ÿ’ช๐Ÿผ

โ€ข All paths lead to the top ๐Ÿ”

โ€ข In life “down” feels like defeat. In climbing it’s considered a rest

โ€ข Don’t count yourself out before you’re even in the game

โ€ข Starting and Finishing – Is Always Hardest

It’s Never Too Late, The Sooner You Start, The Easier It Will Be!

This is my personal journey to “finding fit” after 30! I will share my daily struggles, triumphs, workout routines, nutrition and all over journey back to FIT. If you can relate to this in any way I encourage you to share your story, comment and contribute so that more people can find the empowerment and encouragement to keep moving forward and find their own form of FIT.me

The picture above is of myself when I was 27 years old and went through my first self-motivated body transformation. I dropped 15lbs and was happy with the way I looked and felt. But I didn’t stick to my routine and felt the affects. I now weigh 185lbs and am at the heaviest I have ever been. TIME TO GET BACK IN SHAPE and BACK ON TRACK!

This is my story: I am 30 now and I had always been going to the gym on and off, but was never developed consistency. I had also never looked into what I needed to do in detail in order to loose and maintain a healthy lifestyle. Even more importantly, I had never taken my diet into much consideration. I now realize that diet is even more important than exercising is and, usually, it is the missing link for most people (including myself). Keeping in mind that going to the gym (and working out correctly and safely) is just one part of weight loss, with the other being nutrition, I have started down the path to getting into the best shape of my life. To me, the best shape of my life means:

~ Dropping excess weight (for me 25lbs would be a great start)

~ Eating cleaner and healthier foods

~ Taking inventory of what I eat (Macro tracking)

~ Having more constant energy through my day

My Ultimate Fitness Goal: To one day IFBB Pro fitness competitor

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