After working a busy 9 hour day with back-to-back meetings, client calls and strategy sessions, the last thing on your mind might be putting on your leggings and sneakers and putting in a sweat session at the gym – we’ve all been there. The good news is, holding a killer job doesn’t have to be a sad excuse for losing your boss lady physique and going from fab to flab – fast.
Believe it or not, sneaking in a workout from your work desk is easier than ever before, and we’re bringing you the best tips for making it happen. Ready to tone up during that conference call? We thought so.
Recommit yourself to drinking water
The first step to keeping healthy on the clock is by giving your body the right fuel, and this means lots of water! Aim to sip down 64 ounces a day. This might sound like a lot, but downing one big water bottle in the morning, at lunch and post-work will do the trick. Oh, and another fitness benefit? You’ll probably be rushing off to the bathroom more than usual. Be sure to take the stairs, sister!
Download a fitness app
Nowadays, fitness apps are abundant, and the majority of them are free. Fitnet is a no-fuss fitness app for Android, iPhone and iPad that makes squeaking in a fitness break during lunch super easy. Fitnet Trainer Jennifer Miller notes that app users can partake in a single 10-15 minute workout session, or string together a few sessions for an effective 30-minute office workout. “Don’t feel overwhelmed,” Miller advises. “These workouts are here to do as much as you can when it makes sense.”
Another perk of fitness apps? You don’t need that pesky gym bag.
“Most Fitnet workouts don’t require equipment, which makes these workouts doable – you only use your body!,” Miller said.
The app’s “Yoga At Work” series features six workouts – half of which are seated, and the other half are standing by your desk. These low-impact yoga sessions feature forward bending, stretches to encourage hip releases, and breath work –perfect for a stressful day at the office.
Keep your muscles “activated”
We’re all guilty of letting it all hang out sometimes – who has the diligence to keep their stomached sucked in at all times? However, making a point to keep your muscles “activated” will make a world of difference. This means engaging your core to keep good posture while sitting in your desk chair, and also keeping those buns tucked in tight. It might seem ridiculous at first, but your muscles love having a routine, and soon they’ll remember to stay high and tight at all times.
Keep on tapping
A lot of us have quirks – totally normal. If you’re like me, you have a habit of tapping your toe or shaking your leg while working, and it can even get on your nerves sometimes. However, don’t be so fast to cut out this habit! Studies have shown that these unconscious repetitive motions can burn 200-800 extra calories per day without you even knowing.
Indulge in snack time.
Snack time may seem like a thing of the past, but healthy ladies know that small meals and snacks keep those overwhelming cravings at bay! Keep a secret snack drawer stocked with non-perishable healthy alternatives like raw almonds, natural granola bars and whole-grain crackers, and you’ll be amazed as you watch your hunger subside.