Complete Nutrition Newsletter – IN THIS ISSUE:
Women’s Health Tip:
Stay Toned At Work
Get Fit Without Leaving Your Desk
Men’s Health Tip:
Train At Your Desk
Muscle Maintenance For The Office
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You Ask!
Deb Answers... “Being fit and feeling fabulous is as easy as your ABC’s: A-attitude, B-believing in yourself, and C-consistency. Hello, my name is Deb Gray, and I’m excited to be with you monthly to answer your questions on diet, supplementation, fitness and health advice. I hope I can help you reach your fitness goals and dreams by living a balanced life that encompasses the areas of exercise, nutrition and supplementation.” - Deb Gray
Deb is a mother of 2 and a Champion Fitness Competitor. She consults regularly with Complete Nutrition and our customers about proper dieting and exercise while taking supplements.
Q
A
I feel like I spend too many hours of my day at one place — my desk. What are some good ways to still feel active and healthy when I am at the office? — Nicole L.
If quitting your job and applying to become an aerobics instructor isn’t in the cards, there are a number of other steps you can take to stay healthy at work. The first step is to get moving. Stretching your legs and moving around for just five minutes each hour is enough to do a body good, although more activity is even better. Walking is the easiest way to get some additional activity during your day. If you get up and walk to the water cooler, bathroom, or take that little break and walk around your office, it will benefit you more than doing nothing at all. It is recommended that you get 20-30 minutes of cardiovascular activity 5 times a week so every little bit helps! Even if it means parking a little further away from the front door.
Stay Toned At Work: Keep Yourself Fit Without Leaving Your Desk
N
ow that fall is upon us, most students are back in class which generally means hours of sitting, studying at a desk and staring at a computer screen. Maybe you are already in the work field that has you doing the same 8 plus hours of sitting with little activity during the day. You may be wondering, “Are there any potential health hazards that can come from this?” The hazards of sitting all day long — whether you’re staring at a computer screen at work or watching TV on the couch at home — are better understood now more than ever. In recent years, researchers have linked too much sitting to back pain, repetitive stress injuries, obesity, and even an increased risk of diabetes and heart disease. What’s so bad about sitting? Studies suggest that sitting for hours on end is harmful, regardless of a person’s overall calorie intake or physical activity. This may be because immobile muscles gradually lose the ability to metabolize fats and sugars as efficiently as they should, which could promote high cholesterol and diabetes. In addition, poor workplace habits can bring on aches, pains, and other troubles that in some cases can be disabling. Sitting all day can flatten out the curve of the lower back, for instance, and can put a strain on the upper body, shoulders, and arms. Although there may be an increase in health risks, there are things that can be done to improve your situation. Shoulders: Roll your shoulders forward about 10 times, then backward. This helps release the tension off your shoulders.
Wrists: Roll your wrists every hour or so. Roll the wrists 10 times clockwise,
then 10 times counterclockwise. This can help prevent Carpal Tunnel Syndrome if you spend a lot of time typing.
Neck: Flex your head forward / backward, side to side and look right and left. This
lessens tension and strain but be sure to never roll your head around, this could cause damage to the joints of the neck.
Ankles: Roll your ankles regularly. As with your wrists, roll the ankles in a clockwise motion 10 times, then counterclockwise another 10.
Chest: To counter the strain of hunching over, perform the following exercise:
open your arms wide as if you are going to hug someone, rotate your wrists externally (thumbs up) and pull your shoulders back. This stretch is moving your body the opposite way of being hunched over and you should feel a good stretch across your upper chest.
Hip Flexion: Sit tall with your abs tight and lift the left foot off the floor a few inches, knee bent. Hold for 2 seconds, lower and repeat 15 times. Repeat on the other side. Leg Extension: Sit tall with your abs tight and extend the left leg until it’s level with hip, squeezing the quadriceps. Hold for 2 seconds, lower and repeat 15 times. Repeat on the other side. Inner Thigh: Place a towel, full water bottle or an empty coffee cup between the knees as you sit up tall with your abs tight. Squeeze the bottle or cup, release halfway and squeeze again, completing 15 reps of slow pulses.
Deb Gray BS Exercise Science IFPA Pro Figure, PNBA Pro Figure and Fitness Model Mrs. America Fitness 2001, Mrs. Nebraska 2001
Train At Your Desk: Muscle Maintenance For The Office
I
f you’re like a lot of guys you have so much going on it’s hard to even think about getting to the gym some days. You work all day, then you get home and have to do little time consuming chores or you have plans with your friends and family. Maybe you have kids that are starving for your attention after a nine hour day of your absence. Whatever it is, we all wish we had a little more time in the day to get the workout we want. Why not workout at the office? Yes, you can get a good workout at your desk job during office hours without hitting the gym. While you’re sitting there throwing your mouse around the desk surface you could be working your abs, arms, and legs almost the same as if you were in the gym. Here are a few tips, tricks and examples to get a work out in when you know you’ll be missing the gym.
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 15 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 15 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.
Front Raise to Triceps Press: Sit tall with the abs in and hold a full water bottle in the left hand. Lift the bottle up to shoulder level,
pause, and then continue lifting all the way up over the head. When the arm is next to the ear, bend the elbow, taking the water bottle behind you and contracting the triceps. Straighten the arm and lower down, repeating for 12 reps on each arm.
Bicep Curl: Hold water bottle in right hand, with abs in and spine straight, curl bottle towards shoulder for 16 reps, squeeze the muscle the entire motion. Repeat other side.
Ab Twists: Hold the water bottle at chest level, keeping the knees and hips forward, gently twist to the left as far as you comfortably can, feeling the abs contract. Twist back to center and move to the left for a total of 10 reps. Do not force it or you may end up with a back injury.
Jumping Jacks:
Standard jumping jacks get blood flowing through the entire body and also increase your heart rate. Try this for 5 reps of two
minutes worth of the exercise.
Push Ups:
This one is easy. Get out of your chair and lay down with your arms shoulder length apart flat on the ground. Push your upper body all the way off the ground then lower yourself so that your elbows come to a ninety degree angle. Repeat this 20 times and do 3 sets.
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