- walk around during lunch. try and find places by your office that you can eat your lunch at so that your aren’t just sitting at your desk eating. your eyes/mind need a mid-day break too.
- snack drawer – almonds (about 10 are a snack size serving), granola bars (beware of bars that have high sugar), and soup (beware of high sodium soups) can be low calorie options. if you have a fridge in your office kitchen, bring a stash of veggies to snack on when you are hitting an afternoon low. Try cutting up some celery, carrots, and red/yellow/orange peppers to keep on hand. sugar snap peas are yummy too!
- avoid the catered dessert tray. the corner bakery mini brownies look so yummy… but they are empty calories and one will not fill you up so you are tempted to eat 2-3 to feel like you got a good lunch “dessert.” skip them all together and grab some sugar snap peas from your veggie stash in the fridge (#2)
- beware of the birthday treats. when it’s someones birthday sometimes cake shows up. be the office hero and bake one of these 100 healthy cookie recipes. all of your office besties will be thankful you brought a healthier option and are still celebrating with the birthday boy/gal.
- bring a water bottle to work. when you finish it, get your ass up and refill it! the little trips to the water cooler will keep you energized and moving throughout the day. plus you can socialize at the water cooler with your coworkers!
- join a gym- some companies have deals through gyms that will give you a discounted membership–or even pay for all of it for you! many employees don’t take advantage of all of the things their company offers them, use all of your benefits!
- ab flexing at your desk–try squeezing your abs for 10 seconds on, and then 10 seconds resting
- sitting a desk all day keeps your blood from flowing properly and can cause you to more easily put on the pounds ~ try these simple exercises that help strengthen your muscles keep your blood flowing from your brain to your toes!
- Chair Squat: While sitting, lift up until your hips are just hovering over the chair, arms out for balance. Hold for 2-3 seconds, stand all the way up and repeat for 16 reps.
- Dips: Make sure chair is stable and place hands next to hips. Move hips in front of chair and bend the elbows, lowering the body until the elbows are at 90 degrees. Push back up and repeat for 16 reps.
- One-Leg Squat: Make sure the chair is stable and take one foot slightly in front of the other. Use the hands for leverage as you push up into a one-legged squat, hovering just over the chair and keeping the other leg on the floor for balance. Lower and repeat, only coming a few inches off the chair for 12 reps. Repeat on the other side.
lower body exercises
- Hip Flexion: Sit tall with the abs in and lift the left foot off the floor a few inches, knee bent. Hold for 2 seconds, lower and repeat for 16 reps. Repeat on the other side.
- Leg Extension: Sit tall with the abs in and extend the left leg until it’s level with hip, squeezing the quadriceps. Hold for 2 seconds, lower and repeat for 16 reps. Repeat on the other side.
- Inner Thigh: Place towel, firm water bottle or an empty coffee cup between the knees as you sit up tall with the abs in. Squeeze the bottle or cup, release halfway and squeeze again, completing 16 reps of slow pulses. (You could do this in your chair and no one would ever notice.)