Ways to Stay Active at the Office

Believe me, I know how hard it is to get moving in the mornings and especially while you are at work. With more and more research coming out that sitting for extended periods of time is bad for you (some are referring to sitting as the new smoking), it's important to remember to get up and move every hour. How much you can do will vary on your workplace but even just getting up to go remove the paper off the copier or getting up to get your own cup of water instead of having someone bring them to you will help you get in those extra steps and give you an opportunity to stretch your legs and take a break from the screen.

Below are some ideas to get you started. We suggest taking a 10 minute screen break every hour but understand that is not always possible so even if you only have time to do 10 push-ups or 10 squats you are still getting some extra movement in! Try something new each hour! It might be best to even set an alarm on your phone for each hour!

Below are a few more tips on how to stay active at the office:

• Get a balance ball chair or a treadmill desk (yes, they really do exist)!
• Park at the parking spot the furthest from your office.

What other ideas do you have? How do you take a break from the screen each day?

- Whitney

Let us be your personal trainers with our detailed 4, 6 and 12 week She Sweats Workout plans! We guide your workout each day, telling you exactly what to do and what intensity to work at. We have everything you need! Find out more!

5 Tips for Busy Moms to Squeeze in Exercise

Whether you are chasing a toddler around your house, shuffling your school-aged children from school to after-school activities and sports practices and games, or taking care of your grandchildren, the roles every mother plays at any given time leave little to no time for themselves.

This is a guest post written by Tiffany.

I'll be the first to tell you that between chasing my little one around (now 15 months), working 4-6 hours every day from home, keeping my house somewhat organized and clean, and maintaining my relationship with Jim, it's hard! However, I do make time for fitness and I'm here to tell you - it's possible!

Check out these additional mom resources, also written by Tiffany!

• 5 Tips for Busy Moms to Squeeze in Exercise
• How to Occupy Children During Runs
• 7 Tips for Choosing the Right Jogging Stroller

Top 5 Tips for Busy Moms to Squeeze in Exercise

1. Take a deep breath and smile, you are not Superwoman.

Yep, that's right. You need to breathe. And smile. When you start to get overwhelmed and aren't sure how you are going to get anything done, let alone actually workout and spend some time on yourself, take a deep breath and smile. You will figure it out sooner and more efficiently if you are calm and less worked up.

2. Schedule your workout and fitness time and get into a routine.

Even if your schedule changes day to day, sit down for 2-3 minutes in the morning (maybe while your children are eating breakfast) and schedule your day. If you have an idea of what your day really "looks like" on paper, it's easier to find opportunities for fitting in some "you" time. We have a lot of free at-home fitness resources to choose (try this at-home full body workout or quick heart pounding interval workout). We even offer a Busy Body 4-Week Workout Plan!

RELATED: 5 Reasons Why You Need a Fitness Plan

3. Utilize breaks in your schedule to your advantage.

I was once told by a mom that she ran while her daughter was at gymnastics practice. I've held on to that because I've been there - I've taken my niece to ballet class only to sit there and watch through the miniature window. Why?!? They weren't doing anything overly special that day and it wasn't like I could see much anyway. Who needs to sit when you could go outside for 30-45 minutes and get your workout on?

4. Get help if it's available.

Before I had Bryce, I would workout with one of my friends that has two children. We would purposely drive to a facility 30 minutes away to workout so she could drop her children off with her mom for an hour and a half while we worked out. Some days, her and her neighbor would swap off watching the children. If you have this option - use it! If your gym has a daycare facility (like mine), you really eliminate some excuses.

5. Leave the "Mommy-Guilt" behind.

Don't let the "Mommy-Guilt" get you! This one might be the hardest for me, especially if I feel like Bryce hasn't gotten "enough" attention from me for the day, but it's important that you take care of you. After all, if you don't feel good, you won't be able to give your best to your little ones. Check that guilt at the door and go get your sweat on!

What's your best tip for the busy mom that still wants her time to exercise and keep fitness a priority in their life?

Good luck ladies! You can do this!

Tiffany

5 Simple Tips to Learn to Love Lifting Weights

I’ve heard girls in the gym saying, “I’m not in to lifting weights. I’m just not a weightlifter. I’m not one of those girls!” I guess it’s entirely possible to really not like to lift weights. Hey! It’s even entirely possible to hate working out at all. However, it’s just an excuse! An excuse because you may not know how to lift properly. An excuse because you may feel self-conscious, or even an excuse not to have to set foot in the weight area because you can’t convince your girlfriend to go with you. Let’s get over our excuses and get ready to make changes in your body you never thought possible. Cardio, cardio, cardio is NOT the answer! Here are five simple tips that will change your mindset!

5 Simple Tips to Learn to Love Lifting Weights

1.   Make Your Workout a Priority. This may be easier said than done, but making your workout, even if it is cardio, a priority will change your mind set about it.  Think about your workouts ahead of time, plan them out and make the most out of the time you have for your workouts. Consider it a job you WANT to do!

2.   Become Friends with Other “Weightlifters”. We aren’t necessarily advocating that you run up to the first woman (or man) that you see in the weight section of your gym, but try to make friends with those you see time and time again. Ask them to help spot you or just simply start saying, “hey!” If you need help with proper form for an exercise, they may be able to help! (Note: Be sure that their form is correct and they use safe lifting practices prior to asking them.) If you see someone who looks like you want to look, make friends with them too!

3.  Track Your Progress. Seeing yourself succeed in print SO much more gratifying than guessing your progressions. Buy a notebook or a workout log and write down your exercises, the weight that you are lifting and how you feel with your workouts. After you do the same workout a few times, go back and look at where you started – your results will fuel you to keep going and even work harder! Need a plan? Try one of our She Sweats Workout Plans!

4.  Get Help from a Personal Trainer. You might have to spend a little money with this step, but if you are up front with the personal trainer about your needs, you won’t have to pay them more than once or twice (unless you want to).  Hire them to run you through an upper or lower body workout, or just ask them to run through 6-8 exercises for each muscle group.

5.  Buy New Workout Clothes. This might sound a little frivolous, but it’s just like a brand new dress. When you love what you are wearing, you feel better about yourself and are have more confidence in your actions.

How did you learn to love lifting weights?

Let us be your personal trainers with our detailed 4, 6 and 12 week She Sweats Workout plans! We guide your workout each day, telling you exactly what to do and what intensity to work at. We have everything you need! Find out more!