Healthy Work-Life Makeover
September 15, 2017
Running around New York City all day is exhausting, but it sure is rewarding! My few days spent in The Big Apple were a big change from just a few days ago when I found myself sitting in my office for hours trying to get caught up on a few things.
When Ivanka Trump HQ asked myself and Brooke Thomas of 360 Your Life to fly to NYC to speak on Facebook Live, we were thrilled. I couldn’t wait to spread the word about health, wellness and female empowerment even further throughout the nation! Brooke and I decided that everyone probably needs a little “revamp” of their work routine, so we wanted to help. It is easy to get in a rut when you do the same thing day after day! Thankfully a healthy balance of hard work and consistent exercise is all I need to keep myself energized and moving quickly, and that’s where I’m here to help YOU feel the same.
When you spend your day sitting at a desk, your joints can get tight and tired, and your energy levels tend to decrease. The reality is that many people spend their entire workday sitting in a chair, only getting up to use the bathroom or eat lunch. In fact, the average person sits six hours a day! It’s crazy, and unhealthy! By the end of your 8 hours at the grind, you have no motivation to attend a camp and your only desire is to head home and crash on the couch. You need to keep your blood pumping quickly to keep yourself motivated throughout your work day… whether that’s in the office, at a hospital, at a school, or any type of profession!
All of the following exercises can be done anywhere you choose. You don’t need ANY equipment, just your body weight. These simple movements will help you feel awake and ready to attack any task that’s thrown your way. Whether you’re on a conference call, waiting at the copy machine, or just looking for a quick pick me up in the middle of your busy schedule, you can get your energy up and enthusiasm soaring when you work these exercises into your daily routine!
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Rapid Fire Punches
Sitting in a squat position, punch right arm across your body feeling your mid-section twisting. Follow immediately with a left arm punch across the opposite side of your body. Continue as fast as you can with good form to fire up the core! This exercise will work transverse abdominals and external obliques. Increased blood flow and lower cortisol, the hormone linked to stress.
Making feet slightly wider than hip width apart and toes slightly pointing outward, keep your butt against the wall and squat down slowly, drop down keeping your weight towards the heel of your feet. Once quads are parallel or lower to the ground, stand back up. To intensify, add a jump into your squat. This exercise will work you lower body as well as increase your heart rate.
Lift as high as you can onto your toes and lower your heels down as much as your ankle flexibility allows. Push evenly through the entire width of your foot. Don’t push off from your big toe or the outside edge of your feet. Calf raises will increase strength & flexibility on your lower leg to prevent injury during your exercise.
I would also recommend keeping a workout bag under your desk so you are ready when you need it! Here are a few of my gym bag essentials.
Water Bottle : I can’t tell you enough how detrimental water is to your over all health. Even when you are “sweating it out” at work, you will feel more energized and focused when you are hydrated. Regardless of where you are, the more water you drink, the better you feel.
Workout pants : I alway keep my favorite workout pants in my gym bag. I’ve found that if I keep “spare” pair in my gym bag, I’m less likely to use them. I want a pair that I’m excited to wear and that I know will be comfortable.
Sports Bra : Sports bras are easy to forget for your gym bag. I always make sure I have a sports bra on hand because working out in a regular bra just doesn’t cut it.
Workout Top : A comfy Burn Shop workout top is my go-to! I love how they transition to girl-time or running errands, but they’re still perfect for hitting up camp.
Socks/Tennis Shoes : These are a given! You can’t workout in heels, right?
Headphones : I know that I’m way more motivated when I have some good tunes pumping through my speakers. Headphones are a must for me! You can even use them at the office to provide yourself with a little extra motivation.
Hair Tie : A hair tie is so easy to forget, but when you do it’s a nightmare! Keeping extra hair ties in my gym bag is always a necessity or I’ll cancel my plans if I would have to workout with my hair down.
We know that it’s easy to get bogged down with your daily routine at work. Papers, sticky notes and binders pile up on your desk, and so does your stress. While exercise is a key component in your work life routine, Brooke has some amazing advice on adopting healthy habits while you’re spending time in your office space. From desk organization to healthy snakes, my good friend and 360 Your Life founder has you covered! These simple and attainable ‘Healthy Work Life’ tips will provide you with mental clarity, office space organization and the drive you need to conquer any task inside or outside of the office.
Visit Brooke’s blog to read her latest post, ‘Give Your Workspace a Healthy Makeover’ , and add these game-changing suggestions into your daily routine!
Don’t forget to pop over to our ‘Live In New York’ blog post to watch our LIVE segment as seen on Ivanka Trump HQ!