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While I don’t work in an office, I most definitely work from home, and I work very hard. This means that not only do I feel like there’s never enough time (breaks are spent cleaning or taking care of the kids), but there definitely isn’t enough time for the gym right now.
Instead, I’ve been focused on small intervals of movement and better choices, as suggested by Bob Seebohar, one of the first Board Certified Specialists in Sports Dietetics and a Sports Dietitian for the United States Olympic Committee, where he provides nutrition expertise for Olympic athletes.
I absolutely love that his best tips include easy energy and hydrating. Did you know that hydration is key to weight loss? It’s right up there with choosing the right nutrients to energize your body so that you can keep up your burn all day long (even if you don’t spend hours in the gym).
Bob suggests that you carry a smaller-sized water bottle (20oz or less), and drink it! I have been using a stainless steel tumbler that is about 30 ounces and I fill it up with ice then water, this means that I’m refilling it more often.
Bob suggests that when you get up to refill, do 10 squats at the water cooler, and another 10 before you sit back down to work. I have been doing squat variations and curtsy lunges with each refill…and my legs are usually jello by the end of the day.
Set One Goal
If you focus on one thing, it’s much easier to manage your goals. For me, I want to be able to do a plank for 2 solid minutes. I obviously am not there with my core strength right now, so I’m working up to it.
Bob is a fan of push ups (I am not, though I am a huge fan of planks). If this is your goal, then you can make a daily push up goal, and complete it in blocks throughout the day. As an example, if your goal is 100 per day – do 25 when you wake up, 25 before lunch, 25 in the afternoon, and 25 before bed. Track your blocks on a post-it note or a smartphone so you have a visual of your accomplishment.
You can’t exercise, let alone make business decisions if you are running on fumes. If your day looks at all like mine, then consider carrying smart, nutritious options for keeping your energy up. I’m currently obsessed with CLIF Organic Energy Food Oatmeal.
They are portable packets that have 140 calories of nutritious energy-packed inside. I keep a few with me in my bag. I may also be guilty of hiding a few in my office for those moments I can’t step away for a meal.
Bob likes CLIF Organic Energy Food Oatmeal because it is an excellent source of pre-exercise energy. That means your workout, and your brain will be properly functional. Plus, they come in really yummy flavors like the new Apple Cinnamon Oatmeal and Banana Maple Oatmeal.
I love that each pouch is made from real food ingredients, inspired by the home recipes of Team CLIF BAR athletes, plus they are Certified USDA organic and non-GMO.
And I’m comfortable when the boys steal them because CLIF products do not contain partially-hydrogenated oils, high fructose corn syrup, artificial flavors or synthetic preservatives.
Shake What Your Mama Gave You
Strength training often falls by the wayside when you are busy. I know that it’s certainly a challenge for me, and while my “water cooler” squat sets help, it’s not enough.
Bob pointed out that strength training doesn’t take long, nor does it require special equipment.
I really love body weight exercises because of their ease and effectiveness. For example, you can spend just 15 minutes doing them for a quick and effective workout.
Bob’s favorite body weight workout is a reverse pyramid. Are you confused yet?
Reverse pyramid routines are a great way to build strength in a quick workout.
And you can create your own! Simply choose 1-2 upper body and 1-2 lower body moves for each exercise. Then follow Bob’s outline:
- Start with 10 reps on your right, then 10 on your left,
- Follow with 8 reps on each side,
- then do 6 reps on each side,
- then 4 reps each with no rest in-between.
You’ve probably heard all about post-workout recovery, and there’s definitely something to that. After a workout, you need to make sure that you continue to properly energize your body so you can build the muscle you want and avoid a crash later.
I really enjoy my Clif Builder’s Protein Bar, which are not only delicious, they’re high in protein (20 grams!), and low glycemic, which means I won’t crash during work hours. After a quick, but intense workout you want real energy that gives you an optimal amount of carbohydrates and protein for effective recovery.
What are some of your favorite ways to stay fit?