Office Workouts – NO EXCUSES!

Office WorkoutsLike I said in my previous post, I have been super busy the last few weeks. Time was probably my number one excuse not to work out in the past. When you work in an office like I do, you’re sitting at a computer for the majority of the day. Recent studies have shown that desk-bound workers who spend long periods of time sitting down are more likely to die of heart problems, even if they exercise regularly. I found that to be very disturbing and I just knew I had to do something. I make it a priority to get up from my desk every hour or so. This was a challenge for me at first but then it hit me….I work in a LARGE shopping mall that is approximately 2 miles around. If I have the time I will make one complete lap around the mall but if I don’t have the time there are 10 exercises that I will do to get a small workout in.

 

  1. Take the stairs whenever possible. I try to take the stairs at least once a day.
  2. If your waiting on documents to print…..do some squats or calf raises!
  3. Leg Raises can be done under your desk! Alternate legs or do both at the same time….just make sure you are keeping your tummy tight!
  4. Wall Leans! Lean against the wall supporting your body with your forearms only. Then lean into the wall until the upper arm almost touches it and push back keeping your tummy tight and your back straight!
  5. Should shrugs! Do them while you are on that conference call or waiting for that meeting!
  6. Desk Chair swivel! Sit in your swivel chair with your feet hovering over the floor. Using your index finger and your thumb only grab your desk. Use your core to swivel your chair from side to side.
  7. Take really deep breaths and tighten your abs bringing them in towards your spine as you exhale. Stay squeezed for 5 to 10 seconds.
  8. Get up and do a wall sit!!
  9. Lunges
  10. Arm Circles and pulses

I do about 15 reps of these on my busy days when I know I don’t have alot of time to devote to a good workout. I don’t give myself any excuses not to get in a workout even if it’s just 15 mintues….I get up and move! Here are a few more office fitness tips you can follow as well:

Office Place Fitness Tips

 Happy workout everyone!

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Its only a number!

for weight loss do not use a scaleHow many of you weigh yourself on a regular basis? I also was guilty of this….I use to let that number run my life. There were days where I would see the scale go down several pounds and I would ride that high all week and work super hard….then the dreaded weigh in day came and the scale would go up. I would then get super bummed, back slide and ruin all the hard work that I had already done. A very wise woman told me, “Never believe that number on the scale…all that matters is how you feel inside”. I took that statement to heart and learned that the scale is my ultimate enemy and I had to defeat my enemy at all costs!

I have made myself a promise, I would never let the number on the scale run my life. Instead, I would take measurements weekly and use that to track my progress. Check out these 5 “Non-Scale” ways to measure your weight loss:

5-non-scale-weight-loss-measurements

If I said I never weighed myself I would be lying. I weigh myself every 30 to 60 days just to see how far I have come. Not taking my weight on a regular basis is among the hardest things I have every faced in my journey. Walking into the bathroom and seeing the scale on the floor…..its like its mocking me. Like it knows that I had that extra scoop of mashed potato’s with dinner or that I had ice cream after dinner instead of an apple! It’s enough to drive anyone crazy! I have even asked my husband to hide the scale so that I can’t find it or place it somewhere high where I can’t reach it (the benefits of having a very tall husband)!!

If I can give you any advice to help you on your own journey…..don’t let the scale mock you or get the best of you. Your weight is only a number. If you feel good with where you are at that moment….that number doesn’t matter. You are working hard to reach your goals and with strong will and determination you will get there. The number on the scale can’t tell you what a great person that you really are, how much your family and friends love you or that you have the power to choose happiness. Believe in yourself, trust yourself and you will exceed your goals!

XOXO everyone!

Real Food….Just Quick and Easy!

Food Ingredients

My schedule has gotten way out of control lately. It seems like I haven’t slowed down in the last two weeks. I will admit….we have eaten dinner out several times over the past few weeks which I am not proud of. How do I really know what is in that food that I am eating or what they put in the sauce that is smothering my food. I tried to keep it simple and somewhat healthy with lean protein or steamed veggies or just a simple salad.

Before I made the switch to my clean eating habits, at times like this the hubby and I would survive off of microwavable dinners or fast food. Have you ever looked at the Nutritional Facts on microwavable dinners? YUCK!!! I couldn’t believe that I would subject not only myself but my husband to all of those unnatural, artificial and chemically preserved ingredients in that food. Not to mention all the sodium and carbohydrates…no wonder you feel sluggish and gross after eating that crap!

After that reality check, I knew that I had to find meals that I could prepare that was quick, healthy and delicious. The search was on!!! I finally found a few go to recipes that I am going to share with you because we all have those times where we are either way to busy, the kids are craving attention or we are just so tired that dinner is the last thing you want to worry about. Check these out and tell me what you think!

Breakfast:

Tex-Mex Melt – Whole Wheat Toast with re-fried beans, salsa and cheese.

Make your toast, top with toppings, place in the microwave and heat until cheese is melted.

Lunch or Dinner:

Chicken Fajita’s – (YES Chicken Fajita’s in the microwave)

Slice up a green bell pepper, red bell pepper and onion. Place peppers into a 2.5 quart microwavable dish. Sprinkle with a southwest seasoning or a fajita seasoning of your choice. Take either a package of raw chicken tenders or slice up a chicken breast as thin as possible. Place chicken on top of peppers and onions and sprinkle with the seasoning. Cover dish and place in the microwave for 10 minutes or until chicken is cooked through.

Dessert:

Chocolate Cake in a Mug

  • 2 Egg Whites
  • 1/4 C. Canned Pumpkin or Unsweetened Applesauce
  • 2 T Healthy Flour (Almond, Whole Wheat, etc.)
  • 1/4 tsp. Baking Powder
  • 2-3 tsp. Sweetener (Stevia, Splenda, etc.)
  • 1 T. Cocoa powder
  • 1 tsp. water
  • 1 T. Dark Chocolate Chips (optional)

Mix all ingredients in a microwave safe mug or bowl. Use a fork and make sure you mix it very well (you don’t want chunks of egg or pumpkin in there.) Microwave for 2 to 2 1/2 minutes or until cake is done in the middle (check with toothpick). Loosen the cake from the mug using a knife and place on a plate. Top with fresh fruit, sugar-free whipped cream or whatever topping you want.

Just a “little” motivation

I came across this amazing story on Facebook. After I watched this video, I felt so motivated and inspired….I just knew I had to share her story with you. Please watch….I can guarantee you will be inspired! Have a great weekend everyone!

Bad Day Confessions

Never Give UpConfession time…..I was seriously lacking in motivation yesterday! We all have those days where we just feel like staying in bed and eating junk food all day. I will admit….yesterday was that day for me. Every muscle in my body ached from my workouts and I really just wanted to relax and gorge myself with some comfort food (aka chocolate, chips and cookies). I obviously knew that if I caved…all that hard work would have been for nothing…I struggled with the urge ALL DAY but I kept the cravings at bay…untill I got home from work and caved (sad face). After eating my delicious grilled chicken caesar salad, I ended it with shortbread cookies that were dipped in some chocolate and a soda (first soda in WEEKS). I’m not perfect and I don’t expect everyone else to be either. We all have good days and bad days but the important thing to remember that today is a new day….pick yourself up and KEEP GOING! For many years, I would give in and indulge in a guilty pleasure. Then I would allow it to snowball out of control and eventually I would just give up. Well….I’m not going to let that happen! Like I said in my previous post, I will allow myself those guilty pleasures once in a while but in moderation. Well….I had a set back but I’m not going to let it ruin my goals. I’m going to push through this, pick up self up and get back on track today! Cheers to a new day!

 

 

21 Day Fix – Day 2

21 Day Fix - Day 2Holy sore muscles batman!!! When I woke up this morning I felt like I was hit by a truck but the funny thing…..I LOVED IT!! All my achy sore muscles all over my entire body reminded me that I did something right! I felt sore in places that I never knew existed. Some people would have taken it easy today because of the soreness….not me buddy!! I still completed my 30 minute Upper Body Fix workout tonight (pat myself on back)! Last nights workout definitely made my arms tired and jello like…..tonights workout pushed that feeling up about 100 notches. Todays menu consisted of:

Breakfast: Protein shake with frozen strawberries and almond milk

Snack: Strawberries and blueberries

Lunch: Chicken Breast and Broccoli

Snack: Grapes

Dinner: Shepard’s Pie with ground turkey (hey its St. Patrick’s Day and my husband is Irish!)

Cheers everyone and Happy St. Patrick’s Day!

21 Day Fix – Day 1

Total Body Cardio - Day 1In my previous post I mentioned that I had taken the plunge and purchased the 21 Day Fix program from beacbody.com. Well….today was Day 1. Sticking to the portions of food was much easier than I thought it would be once I decided what I wanted to eat! The possibilities are endless as long as you eat all your containers and nothing more! We had one of our vendors stop into the office today with a small bag of treats for a few of us (me included). She had placed two small chocolates in the bag that kept mocking me and screamed “EAT ME” but I knew that I would cave if I kept them in my sight….so I got up took the chocolates and gave them to a co-worker! SELF CONTROL AT ITS FINEST!!

My menu from today consisted of:

Breakfast: Protein shake with strawberries, pineapples and almond milk

Morning Snack: Apple slices with all natural peanut butter

Lunch: Grilled Chicken salad with tomatoes and balsamic vinaigrette dressing

Afternoon Snack: Grapes

Dinner: Stuffed shells (Hubby’s request)

My workout was the Total Body Cardio which totally kicked my BUTT (in a good way of course)!!! From the photo you can tell that I definitely broke a sweat and burned 251 calories which is AWESOME! After my workout I totally collapsed on the floor…my arms and legs feel like they have been stretched out for miles and my abs feel like I have been laughing for days! I feel absolutely amazing!! Heres to looking forward to Day 2!!!