Tagged as: health and wellness

5 WAYS TO GET MORE FIT IN YOUR OFFICE NOW

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!

 

STAND UP NOW
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.
 
 
COMMIT TO LOOKING FOR MORE
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.
 
 
STRETCH IT OUT
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
 
 
FACE TIME
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.
 
 
TAKE A FIT BREAK 
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.
 
 
WALK AND TALK 
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  

FITNESS SPRING TRAINING | 7 TIPS TO FRESHEN UP YOUR FIT LIFE

 

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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HEALTH AND WELLNESS | FEBRUARY IS ALL ABOUT THE HEART

Health and Wellness | February is all about the heart

 

Hey, it’s February!

The month when warm thoughts of love, affection and romance abound. But that’s not all. February is also all about the heart – American Heart Month to be more precise!

It’s the perfect time to join the fight against heart disease and stroke, and to refresh that commitment you made at the start of the New Year to living a healthier lifestyle. And, a good time to show a little self-love and start taking better care of your heart so you can keep being there for those you care about. Remember that plan you made a couple weeks back? 
 

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5 WAYS TO GET HEALTHIER AND MORE FIT WITHOUT WORKING OUT

 

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

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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WHY YOU NEED SLEEP DURING THE HOLIDAYS.

why you need sleep during the holidays

 

For many people the holidays are a particularly hectic and stressful time of year.

Schedules seem jam packed even on normal days, but now there are family get-togethers, holiday parties, extra food prep, shopping and more. It may be tempting to skip a few hours of sleep to get it all in, but that’s a bad idea for your health and will actually only lead to even more stress.

 

Getting enough sleep each night is vital to your fitness as well as your long term health.

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HOW TO STAY FIT DURING THE HOLIDAYS.

How to stay fit during the holidays

 

For many people Thanksgiving is the start of a very busy season filled with family functions, get-togethers with friends, shopping, holiday events and, of course, making and eating the special foods and treats we only enjoy at this time of year.

 

With all that’s going on, it’s important to have a plan so that you can both enjoy the season AND avoid holiday weight gain. If you haven’t given it much thought before, there’s still plenty of time to create a strategy for yourself and get to work.

Here’s how:

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#ALLORNOTHING

It’s hard to believe that we are nearing the end of August. I don’t know about you, but it feels like the summer just began and yet parents are back-to-school shopping, the sun is beginning to set earlier and Target is already selling Halloween and Thanksgiving decorations. I mean seriously! Can you believe that after August there are only four months left in 2015? Four months! Where did the time go?

As we move closer to the end of the year, how are you doing on your fitness goals? Have you reached a benchmark? Can you check a goal (or two, or three) off your list? If so, awesome job! If not, no worries. There is still plenty of time to work towards achieving your 2015 fitness goals. But, you will have to work for it.

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