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6 ways to move more at your office job

22/08/201819/08/2018Leave a comment

Hello, and happy Wednesday! This post is for you if you feel like you go from sitting at breakfast to sitting in your car to sitting at your desk at work to sitting in your car to sitting on the sofa every day Monday to Friday.

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Happy New Year everyone! 😊 Just a little reminder that there's no need to have given up on your 2019 goals by February. ⬇️ The key to sticking to your goals longterm is to break them down & make them small and ACHIEVABLE! ❗ For example: If your goal is to lose weight, how do you get there? ⬇️ By moving more & paying attention to your nutrition. 💡 So your (example) first small & achievable goals could be: In January, cut down soda intake to 1 can a week and work out/take a long walk 2x/week. 🙃 Small goals like these are SPECIFIC, therefore easy to keep track of, and easy enough to achieve. They won't intimidate you, won't wanna make you give up, and by sticking to them you are taking small steps towards your bigger goal of weight loss! 🎉 What are your goals for the new year?

Don't skip stretching! 🙃 It's the easiest thing to skip if you finished a hard workout and just want to go home as quickly as possible. 🙃 But stretching regularly has a ton of benefits. It will keep you flexible and able to move through the full range of motion in your strength workouts. By doing that, it can also help prevent injuries and improve performance. 🙃 It's also extremely relaxing and calming, and a great way to relieve stress. 🙃 After your workout (especially cardio based workouts like running/cycling/cross trainer where you don't move through the full range of motion) or after a warm-up if you didn't work out, get a mat, turn on your favourite music, film or series, and spend a couple of minutes stretching. You'll leave feeling veeery relaxed and at peace with the world! 😊

You don't need fancy equipment or expensive gym clothes to get moving! 🙂 Anything comfortable and stretchy will do just fine. 🙂 Don't keep yourself from doing something for your health, just because you might not have the coolest sports bra, the latest style of leggings, or maybe you don't feel comfortable walking around in just a sports bra at all (I don't)! 🙂 Work with what you have and what you feel comfortable with, just get moving!

Happy Saturday! 🙋‍♀️ Just checking in to remind you (and myself 😂) to GET MOVING today! 😎 Take a walk, or do some gardening, or even do a workout, some light stretching or yoga! It'll make you feel good. 🙃 Now off for my walk! 👋

Hello Instagram! 😶 When you're trying to eat healthier, it might be easier to focus on what you SHOULD eat instead of what you "can't have". 🙃 One thing that most of us could be eating more of, for example, are vegetables! 🙂 Try having vegetables with each of your meals, either cooked or in a salad. 😶 If preparing and cooking vegetables every day takes too long for you, take an hour on Sunday night, and prepare your vegetables for the week! Wash/peel them, cut them up, and store them in the fridge like that, ready to be thrown into a pan or a salad! 🙃 How do you make sure you eat your vegetables? 👇

Hello and happy Thursday! 🙋‍♀️ Here are two core stability exercises you can do anywhere, anytime. You could just do them in the morning before breakfast for a couple of minutes! A stable and strong core is very important for good posture and to prevent back pain, so if you're not doing so already, find a way to fit some core work into your routine! 🙃 These two exercises might not look like much, but if you do them right, you will REALLY feel your core working. The key with both of these exercises is to move slowly and controlled. Focus on engaging your core throughout the entire movement, and imagine you're pressing your lower back into the floor the entire time. 👇 1. Start lying on your back; in table top position. Engage your core and lower one bent leg towards the floor as far as you can go while keeping your lower back pressed into the floor. Hold the bottom position for a moment, and then return the leg to the starting position. Repeat with the other leg, and keep alternating legs after that. Try to do between 20-40 reps! Focus on engaging your core the entire time! 👇 2. Grab a pilates ball (or any other soft ball or pillow). Start lying on your back; in table top position. Place the ball between your thighs, just below the knees. Now, engage your core and lower both bent legs as far as you can while keeping your lower back on the floor. Then, slowly move your legs back up to the starting position. Squeeze the ball throughout the entire movement, which will help you engage your inner thights and pelvic floor too. Don't forget about your abs though! They should be working just as hard the entire time! Try to do 10-20 reps of this! 🙃

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