Tagged as: fitness tips


Get fit at work


If you’re at work right now, there’s a good chance you’re sitting down. If you’re not at work, well there’s still a pretty good chance much of that work time was still spent where? Yep, sitting down. In fact, I’d bet you’re probably sitting down right now as you read this, too.


By itself, there’s nothing wrong with sitting – sometimes, and especially while you work because in business that’s pretty much where the magic happens as far as productivity and value delivery for clients and customers. The problem is we tend to sit WAY too much. In fact, a recent Washington Post article suggests that the average office worker sits a whopping 10 hours per day while another report suggests 86% of us are doing it even though most of us don’t like it. If you’re a part of that percentage, you’ve probably already realized that all that sitting is NOT good. And, not just where it comes to your figure and how your clothes fit, but also for your health and how you feel every day.


Well, I know that with so much to do it can be tough to move your body as much as you’d like during the day even though you know you’d feel so much better, so I’ve put together 5 ways you can add more healthy movement to your work day starting TODAY!


No really, stand up now! Look for opportunities – like this one, to get up out of your chair. Use regularly occurring activities like phone calls as triggers to stand periodically throughout the day. Pace and move around to add to your quest for that 150 minutes of weekly moderate physical activity recommended by the CDC, along with many other health organizations. Another option is to invest in a convertible standing desk or use a high table periodically, if possible.
This involves changing your mindset. Fitness opportunities really are everywhere if you look for them. Take the stairs instead of the elevator. Park a little further from the entrance and walk. Do heel raises at the copy machine or practice balancing on one leg. If available, use a restroom a bit further away from your work space. The possibilities are endless so seek out ways to add more healthy movement to your daily life.
When you sit a long time your muscles shorten and get bunched up. This can lead to hip, low back and shoulder/neck pain over time. Set a timer on your phone or computer to remind you to take a couple of minutes to stretch out every hour or so. Raise your arms above your head. Do a side stretch. Bend to touch your toes. Pay attention and do what your body needs. Keeping your body lose as you work can mean less aches and pains at the end of the day.
standing meeting with colleague at work
Email certainly has its place when you’re trying to stay productive and get things done, but do take the time to go see colleagues or employees when possible. Not only can it help to build a good working rapport, it also offers another reason to leave your seat. Do be sure to avoid excessive chit chat or unpleasant gossip, however, so your visit isn’t seen as an imposition.
Your breaks don’t only have to be about getting coffee. Add some movement to your mid-morning and mid-afternoon breaks. Walk for ten minutes. Change floors so you can use the stairs. Go outside for some fresh air. The increased blood flow can help to stimulate your brain along with your body so that you feel refreshed.
Why sit when you need to talk to a colleague or employee when you can both get a little healthier while still being productive? Take your work meetings outside instead – as appropriate, of course. Wear comfortable clothes and shoes so you can focus on the meeting instead of your aching feet, too. Do give the other person a heads up by asking permission beforehand so they can be prepared as well.
Big sweaty workouts aren’t the only way you can benefit from moving your body each day. Every step, stretch and bit of activity counts towards your overall good health. Look for ways to stand up and to get more activity every day, too, so you can focus more on growing your business or your career instead of the distraction of poor health.
Make it a healthy week!
signature Tami at Wildfire Fitness  


summer fitness bucket list wildfire fitness


Summer’s in full swing so I hope you’ve been enjoying the weather where you are. Personally, I couldn’t be more excited – summertime is my fav! Plus, this past winter was rough! Between the snow storms and slipping in the ice, pile driving my knee into the sidewalk (yeah, that happened) to lots and LOTS of rain, I’m totally stoked for the warmer weather and plan to take full advantage of the SUN!

Summer is the perfect time for adventures, and what’s even better is that you can kill two birds with one stone by having adventure while working on your body and getting better shape. I made a bucket list for myself to work on this summer and I’ve thought I’d share the love by making you one with fun and a little adventure in mind, too.

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Dumbbells and daffodils by Wildfire Fitness


The second quarter is here and spring is in full effect. 


Time to get rolling with those warm-weather-workouts so you can be all trained up for the outdoor fun times ahead.

In the last post, we talked about doing some spring cleaning for your Fitlife to freshen up your focus and renew that sense of excitement that we all shared at the beginning of the year. We also offered up 7 Tips To Freshen Up Your Fitlife to get you going so be sure to check them out if you haven’t, or you just need to get going again.


Now, let’s get your body moving with a fresh new spring workout. 


If you’re on our mailing list, you already received one new workout this week, but we thought we’d give you another one to add to your new rotation. 

It’s pretty simple. The exercises are grouped in “threes,” hence the name “trifecta”.

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It’s finally here. SPRING.


Time to chuck off the bulky sweaters, watch the snow melt and get ready for sunshine and warmer weather – yay! Hard to believe that here in Portland (and so many other places around the country, for that matter) we were up to our eyeballs in snow and ice just a few short weeks ago, right?


Well, if you’re like me you’re probably thinking about doing some spring cleaning around your home or office. This is the perfect time to do a little self-care “spring cleaning” as well, and to freshen up that tired winter fitness routine. This can help you clear out the old mental clutter that may have accumulated and reclaim that sense of excitement and motivation you felt back in January. It’s also a good time to assess your progress and review areas of your life that could use some extra TLC. Here are seven ideas to get you going.

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Exercise Intensity | Working hard or hardly working


Are you getting the most out of your workouts?

How do you know?

Well, if you workout at the same level every single time, you may not be. True, working hard is important but if you’re gasping for air and feeling too sore to move after every workout you could be setting yourself up for overtraining and burnout, or worse yet, sickness and injury.

On the other hand, if you’ve been working out for a while and have no health issues but your workouts feel about as challenging as pushing the cart at the grocery store, well then that’s probably not giving you the results you want either.

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January is here! With it, no doubt you’ve noticed the huge increase in diet and fitness program promotions right now – they’re everywhere!

Fortunately… this isn’t one of them. Yay!

Now, don’t get me wrong. Your exercise and eating habits are really, really, REALLY important. So much so that they’re even two of the three key sections in the WFF Goals Planner. But, there’s more you can do to ramp up your health and fitness that that doesn’t involve working out or even a formal eating plan, but can still have a huge impact on your life, whether your goal is to lose weight, get in better shape, get stronger, train for a sport, feel great, whatever.

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get the most out of your training time WFF


Whether we realize it or not, we only get one hundred sixty-eight hours to do whatever we need to do each week.

That’s it.

Not only is this number finite, the time is irreplaceable. That means you only have one opportunity to live today’s date and to do whatever you want to do – on this date. So, setting aside some of your time and associated energy each week to train and exercise is an investment not only in your health and well being, but also in your life so you’ll want to make sure it truly counts, right? Learning how to get the most out of every training session can not only help you to see and feel results faster, you’ll also perform better in your every day life as well.

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Backside. Buns. Booty. Butt.


No matter what you call it, rear ends are in. From popular music and celebrity sightings to fashion magazines and even social media, seems everyone’s on a quest to “build a better booty” these days.


Besides focusing on how it looks, there are also some important functional/feel-good reasons to show your booty a little love, too.

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carton of eggs

Protein. The latest of the ever-rotating macronutrient fads by fitness enthusiasts, booksellers and food manufacturers alike. In recent years, we’ve worked through the low-fat craze, the more recent low-carb fad and now we’re moving through the high protein trend.


Singling out this most recent food “bad guy” on the block and getting you to buy into their ideas might be good for business, but is it really good for you? How much protein do YOU really need? And do YOU really need to increase your protein intake or drastically change how you eat? Well, before you grab that trendy protein shake or stock up on flank steaks, let’s take a closer look.

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