Our upcoming transformation challenge begins on January 20th and registration will close on Friday the 17th.

Week 1 Meal Plan & Grocery List will go out that Friday so you will have the weekend to do your shop & prep.

Register now and save your spot:

http://www.laurafortefitness.com/2014transformation/

The office.  You’re there 40 hours a week.. sitting at your desk and typing away.  Your lower back hurts.. your energy level is crashing.. and your body isn’t getting any more toned.

But what if I had 7 of my best tips that you can implement IMMEDIATELY so that you could have LOTS of energy and actually get MORE fit?!

1.    Invest in a Headset

If you spend a lot of time on the phone, consider investing in a headset.  Having a headset will allow your hands to remain free while on a long call.  Use this time to perform some simple exercises like squats, lunges, tricep dips and bicep curls.  The person on the other end will never know!  :)

2.    Practice Good Posture

Sitting at your desk for long periods of time can lead to back and neck pain, poor circulation and headaches.  Help your body out by practicing good posture.  First – uncross your legs and scoot all the way to the back of your seat.  Put both feet flat on the ground.  While sitting, keep your torso upright, your belly button pulled in and your shoulders should be down and away from your ears. Good posture not only helps your back, it will also benefit your digestion and breathing.

3.    Take a Time Out

Take a break from your desk for a couple of minutes every hour to stand up, walk around, and stretch.  Perform some simple shoulder and back stretches to loosen up tight muscles. Taking a short break will also help prevent eye strain from staring at a computer screen for extended periods of time.

4.     Develop a Meal Cadence

Develop a what?  Your body gets used to eating at specific times and it is good for your metabolism to keep those times as consistent as possible.  You’ve taken the time to pack a healthy lunch, so don’t forget to eat it!  If you get so busy during the day to eat, set a reminder alarm on your phone.  Eating will replenish your energy, prevent an afternoon crash and will help you to fight off tempting treats later in the day.

5.     Take the Stairs

Even if your building has an elevator, take the stairs at every opportunity.  I like to pretend that the elevator doesn’t even exist.  If your department has to deliver paperwork to another during the day, offer to make the trip.  Use that stack of papers to do some curls while walking up the stairs!  While walking through the building, take the long way to your destination.

 6.    Pack Your Lunch

Snacks and treats and catered lunches abound in most breakrooms, especially during the holidays.  Be prepared to beat the temptation by bringing your lunch with you to work.  Don’t forget to pack healthy snacks for late afternoon cravings!

7.     Schedule Your Workouts.. and make them a PRIORITY TASK!

Don’t let a last minute meeting derail your workout plan.  If you know you will have to stay late to meet with a client or to finish a big project, make a plan to work out in the morning instead of skipping it altogether.  You’ll feel better knowing you stuck to your commitments and will be able to fully concentrate on the job at hand.

As always, thanks so much for reading and sharing on our site!  What are your personal tips for staying fit at the office?  Please share them below and we could spotlight your tip in our next email!  

Committed to your health and fitness success,

Laura