Posts Tagged ‘ fitness ’

Daily Motivation


Daily Motivation

Quick Office Cardio and Strength Exercies

Do you sit at your desk most of the day? How many times do you get up and move around or stretch? Are you too busy to get to the gym? Here is a solution for you! A short workout you can do throughout the workday that will get the blood flowing and help you stay in shape and stay focused.


Cardio Ideas:
When exercising, you want to get your heart rate in your target heart rate zone. To figure out your target heart rate zone you first need to figure out what your max heart rate is. To do this, subtract your age from 220. This number will be your max heart rate.  Multiple your max heart rate by 55% and this will be the lower limit of your target heart rate zone. Next multiple your max heart rate by 85% and that will be the upper limit of your target heart rate zone. Going from a resting heart rate into this zone will strengthen your heart muscle and benefit you in many ways. Below are a few ways to get your heart rate into the target zone.


  1. Walk or run a set of stairs in your office building. If you need it to be little bit more challenging take two stairs at a time. Do this 5-7 times throughout the day.
  2. Do jumping jacks in your office for about a minute.
  3. Run in place for 30 seconds.
  4. Imitate the motion of jumping rope for 30 seconds to one minute.


Strengthening Ideas:

  1. Squats with one leg (while holding onto the wall or desk) or with two legs while waiting for your fax to send or the copier to
  2. Push-ups with your hands on your desk. After you place your hands on your desk, walk your feet out behind you until your body is in a straight line and then do 10 pushups.
  3. Grab the edge of your desk and push your chair back until your arms are fully extended. Using your arms, pull yourself toward your desk and repeat. This works your arms and stretches your lower back.
  4. Replace your desk chair with a stability ball. This will strengthen your core muscles and can also be used to do wall sits or
    crunches during breaks.
  5. Do bicep curls with small hand weights while sitting or standing.
    *Note: Any exercise that is done while standing will burn more calories than if it was done while sitting.


All of these cardio and muscle strengthening ideas are great quick workouts for short breaks that you take during your workday. You may not have a lot of time throughout the day to hit the gym, but with a little bit of creativity, you can create a fun little workout to do while at the office. Give this a try and you will see an increase in energy and a better ability to focus.

By: Samantha Lawton


Resources: Lawrence, Jean. “Exercise at Your Desk.” WebMD. WebMD, n.d. <;.

Daily Motivation

When’s the best time to work out?

The mystery of what time is best to workout remains. But recent studies show that there is no best answer to this is question. There are pro’s and con’s to working out early in the day as well as working out late in the day. Based on your needs, you can pick which works best for you.

Morning exercise pros:

-Getting an early start to your day by working out before breakfast has its benefits.
– The body’s metabolism will be boosted for the entire day if you exercise before breakfast.
– Working out early also increases mental acuity and gives you a feeling of long lasting energy for several hours after the workout due to the rush of adrenaline and endorphins that results from exercise.
– If you like to exercise outdoors, working out in the morning is best due to the reduced pollution and lower temperatures at that
time of day.
– Studies show that an early workout influences eating habits for the rest of the day. If you get your workout out of the way early,
you are more likely to choose healthy meals and snack.
– In the morning you have more energy than you would after a long day of work.

Morning exercise Cons:

Workout out in the morning also has its downfalls.

-Muscles and joints are more rigid in the morning, making the body more prone to injury at that time.
– If you are not a morning person, getting yourself into a routine in the morning can be difficult especially if you are waking up earlier to exercise but not going to bed earlier.
– The body needs fuel to exercise however; many people who exercise in the morning do not eat prior to the workout. This depletes the body’s energy reserves leading to a rapid loss of energy. If you are one of those people who cannot eat before working out, you are better off exercising later in the day once you have had a meal.

Afternoon exercise pros:

-Your body has fueled up from breakfast and lunch, so there is energy to burn.
– Muscles and joints have been warmed up as the body temperature rises throughout the day, reducing stiffness and chance of injury.
–  You can get that energy boost you need just as you are getting tired later in the day.

Afternoon exercise cons:

-As the day progresses, motivation to workout decrease for most people. When you leave your workout for the end of the day, you run the risk of getting “too busy” or any other myraid of excuses that can come up.
– Working out too late can result in an energy boost that gives you too much energy making it difficult to sleep.
– Having to work out in the afternoon can be difficult to squeeze in especially if you work. This can result in you having to cut the
workout short, reducing the benefits of exercise.

The bottom line is, there is no best time to work out. Pick a time that fits best with your schedule and allows you to maximize the
benefits of exercising.

-Erica Gomer



Warming Up

Are you one of those people who jump straight into lifting and strenuous exercise as soon as you get to the gym? If the answer is yes, then this is for you. Many people are so eager to begin their workout that they skip the warm up. But as you finish reading hopefully next time you hit the gym you’re going to want to take a few extra minutes and warm up.

Why Warm-up?

It gets the body ready for the physical exertion that follows, enabling the body to cope more easily with the activity.

It reduces the risk of injury (cold muscles and joints do not stretch very easily) and it reduces the risk of premature fatigue which can occur if the cardiovascular system is unprepared for strenuous activity.

It prepares the cardio-respiratory system for increased activity and reduces the risk of excess stress being placed on the heart.

How to warm-up

Loosening Exercises- A typical warm-up may involve some ‘loosening exercises’ followed by a few minutes of low-impact aerobic activity and stretching. 5-15minutes of this will prepare the body for the exercise that follows.

Loosening exercises may include walking, running in place, jump rope, or jumping jacks.

If you are not regularly active these are especially important to prevent injury!

Cardio- It is important to engage in some exercise prior to the workout that will increase the heart rate and amp up muscles. A few minutes of brisk walking, jogging, cycling, elliptical etc. will get the job done. These activities should be regulated based on the intensity of the workout that will follow.

It is very important to gradually increase your heart rate during the warm up phase. So do not hop on a machine and increase the intensity, speed or resistance drastically (you do not want to be exhausted and out of breath before the workout even starts).

Stretching- make sure to gently stretch all muscles, especially those that are being targeted in your workout after you’re warmed up. This will prepare the joints as well as the muscles and help prevent injury during the workout and soreness after the workout.

Now you may begin your workout!

By: Erica
Source: Article Source:

Daily Motivation