Stay Healthy in the Office

1. Make A “Health” Drawer: Your filing spaces are your friends. Most cubes have lots of little drawers. Make one of them a “health” drawer. Add a ziplock bag or two with healthy non-perishable snacks in it (maybe dried veggies), a few bags of herbal, non-caffeinated tea (switch over from coffee midday to help you sleep better at night), and a travel-size hand-sanitizing gel for use regularly when there’s a cold going around the office (did you know most colds are transmitted through shared objects like doorknobs?). A decorative canvas bag can store an extra pair of athletic shoes in case you can take a 10 minute walk or stretch break over lunch.

2. Drink Plenty Of Water: Drinking water is very important. It can help you recover from a cold more quickly (though it doesn’t “cure” it), replenish lost fluids after exercise, and assist in weight loss (many people think they are hungry when they are actually thirsty, so make sure to take a drink before diving for the candy machine). Keep a four-cup bottle or thermos near the computer and replenish daily. Don’t overdo though – excess water can dilute important minerals and vitamins in your blood stream.

3. Spend some time outside: Get out of the office and see the sun, even if it’s just for a minute. Even better, use your lunch hour to take a stroll around the block or head to the gym.

4. Pack your lunch: Don’t leave your lunch up to the fast food joint around the corner. Pack a healthy lunch ahead of time, and you’ll know that your lunch is good for you.

5. Clean your desk: Ban bacteria from your desk by wiping down surfaces like your keyboard and telephone on a regular basis.

6. Cut down on coffee consumption: Don’t put yourself on an energy roller coaster-avoid using caffeine as a way to get energy throughout the day, and use water and healthy food instead.

7. Get Blood Back To Your Brain: When you sit in a cube in front of a computer or on the phone for hours at a time, gravity pulls your blood towards your feet. It pools in your feet, ankles, and fanny; if you’re ever noticed your feet looking puffy towards the end of the day, the puffiness may be a side-effect of having blood spending so much time down there! Our arm and leg muscles function as “pumps” to get blood back to the heart. If you’ve got a shelf in your high in your cube, keep daily useables (paperclips, stapler) there; getting up regularly will remind you to stretch. While standing lift your legs up at the knee, one at a time, to help get blood flowing. One enterprising woman kept a postcard pinned up towards the very top of her cube wall – and kept an ever-growing collection of postcards that she exchanged every day in the afternoon. The new postcard each day perked her up, and it gave her a reminder to get up and stretch several times a day.

8. Take charge of your computer and phone: Make sure to take breaks from the keyboard at least once an hour. Use a wrist support at your computer when you are typing or browsing, Your forearm, wrist, and hand should be on a level, not making a V. The Harvard RSI action group suggests some exercises to help prevent repetitive stress injuries (http://www.rsi.deas.harvard.edu/). If you spend a lot of time on the phone and can’t use a speaker phone, don’t hold the phone by crunching your shoulder against your ear. Instead, invest in or ask for a headset or shoulder support for your receiver.

9. Take the stairs : many people rely too heavily on elevators, even when they only work on the first or second floor. If this is you, then walk up the stairs. If you do not need take the stairs, then you can still use them as part of your office fitness plan. Once every hour, get up, and take a stroll. Grab a piece of paper, people will think that you are on important businesses. Avoid walking to the canteen though.

10. Stress Balls: Simple but effective. Squeeze a stress ball repeatedly for a minute in each hand. Aim to form a tight fist each time. This will increase forearm strength and joint strength in the hands. Gets the blood flowing too, good for heavy keyboard users.

Brooke Griffin
Certified Personal Trainer, Wellness Coach, and Fitness Model
2009 Fitness Universe Champion
www.brookegriffin.com
859-229-1581 or Toll Free: 877-204-5915
P.O. Box 176663
Fort Mitchell, KY 41017

Nutrition Tips for Six-Pack Abs

 

You have to eat right to get those ripped abs you want for bikini season this summer, and believe me it can be hard sticking to a healthy, nutritious lifestyle, especially when there are temptations all around.  Here are a few pointers to help you get your nutrition habits back on track.

Eat to live, don’t live to eat
Eat smaller portions every 3-4 hours
Drink at least 10 full glasses of water every day (this is so important!)
If you mess up, do better the next meal, don’t blow the entire day!
Keep your body energized, never go for long periods of time without food
Always eat a healthy breakfast
Start eating a small serving of protein with every meal
Listen to your body and stop eating when you are full
Have either the after dinner drink or dessert, not both
Reduce stress factors to eliminate stress eating

Check back next week for Brooke’s list of power foods, foods you can and should be eating every day!

Look Years Younger

Want to look years younger? Than, look no further than your nearest grocery produce aisle. Women who eat vegetables or fruit everyday look 2.1 years younger than those who do not, according to research presented at a British Nutritional Foundation meeting in London. Micronutrients in these foods may help save your skin and give your appearance a youthful glow. Try picking up these fruits and vegetables to take into the office:

1. Baby Carrots

2. Sliced Strawberries

3. 1/2 Banana

4. Sliced Cucumbers

5. Frozen Grapes

6. Cut up Melon

7. Sugar-Snap Peas

8. Mixed Berries

9. Celery

10. Apple

Music May Improve Cardiovascular Health

 

According to research from the University of Maryland of Baltimore, music that evokes joy may improve cardiovascular health.  Average blood vessel diameter increased in patients after they listened to their favorite songs.  Before you head to the gym, be sure to make a new favorite playlist.  Select songs that are upbeat and positive to kick your workout into high gear, boost your mood, and improve your cardiovascular health.  

 

What is on Brooke’s IPOD?

1.  “Womanizer” Britney Spears

2.  “Disturbia” Rihanna

3.  “Poker Face” Lady GaGa

4.  “Spotlight” Jennifer Hudson

5.  “Gotta Be Somebody” Nickelback

6.  “Fuego” Pitbull

7.  “Move Shake Drop Remix” DJ Laz, Flo Rida

8.  “Pass That Dutch” Missy Elliott

9.  ” Right Round” Flo Rida

10. ” Dead and Gone” T.I. featuring Justin Timberlake

When to exercise again after having a baby?

If you had a natural child birth, it takes 4-6 weeks for the uterus to shrink back to normal size.  If you had a C section it would take 6-8 weeks for the uterus to shrink back to normal size.  The wait times for cardio and weights depends on how intense your work-outs were prior to and during your pregnancy, for example, if you focused only on cardio and did not lift weights then you should resume with cardio first.  Regardless of whether it is cardio or weights, you should be careful to initially avoid any strenuous activities or jolting motions.  You should resume regular work-outs but do so with decreased intensity.  Make sure to speak with your doctor first before resuming any physical activity.

1 Week To A Healthier You

 

Monday- Take the time to warm up your muscles before you lift weights.  Start with 10 minutes on a piece of cardio equipment to raise your core temperature and get blood pumping. Doing this will limit injury and optimize your resistance training efforts for faster results.

Tuesday- Pair a complex carbohydrate with a lean protein for all your meals.  Make it a habit to think grilled fish and steamed asparagus, egg whites and oatmeal, seasoned chicken breast and a sweet potato.  Doing this will raise metabolism for increased fat loss and muscle growth.

Wednesday- Eat more fiber.  Try to incorporate 25-30 grams of fiber every day.  Doing this will increase digestive functioning.

Thursday- Stay hydrated all day long.  Drink water throughout the day; aim to have 8-10 glasses a day.  Doing this will keep energy levels high, remove toxins, keeps skin healthy, and improves fat loss.  

Friday- Start stretching.  Stretch after every workout, aim for 15-30 seconds on every stretch.  Doing this will improve flexibility and elongate muscles.

Saturday- Write it down.  Start tracking your training routine and and weekly meal plans and keep it all in a journal.  Studies show journaling has helped in setting realistic goals and meeting them more quickly.  Doing this will help you stay focused and meet your goals.

Sunday- You have to incorporate rest and recovery into your plan.  Muscles do not grow during work-outs, they grow when at rest.  Give each muscle group at least 48 hours to rest; try mixing up active work-out days with fun activities such as yoga, hip-hop cardio, and dance classes.