StrengthCast Wellness tips to stay active and healthy during winter

 

• Author Sarah Donalds

How to stay active this winter? it's cold outside, with this, the winter weather can sometimes make workouts seem less than desirable, even heating up the car in the wee hours of the morning to get to the gym for your favorite spinning class can be quite tough. Most people stay at home or use a car for moving.

Follow these tips to keep your body active and healthy during the winter months.

1-How to deep freeze:

Although you may want to stay snuggled up in your warm bed, winter shouldn't be a time when your fitness plans go into hibernation, especially with all of those holidays treats lying around.

2-The right attitude at the right time:

With the right attitude and mix of exercises, winter can actually be a fantastic time to mix up once workouts, get creative, and even reignite one's love of fitness by trying new and fun activities.

3-How to make the most of winter workouts:

It's all in your mind, winter isn't just about the cold weather, it's about a whole new season. Embrace the time of year by sitting down and revisiting your goals and plan what you'd like to accomplish join the next few months.

4-Play in the winters:

Go out and play, if you can't seem to muster the energy to work out this time of year, try playing instead, you can burn quite a few calories by playing indoors or out.

5-Fix the lazy mood:

The best part about playing is that it doesn't feel like a workout. Though, you can still get your heart rate up and have an excellent cardio session.

6-Winter sports:

Take up a winter sport, if you are a competitive type, why not try a new winter sport from skiing to snowshoeing there are many great options that burn mega calories and give a whole new twist to your cold-weather workout.

7-Home is where the workout is:

Get creative at home, sure getting to the gym can be more of a hassle when it is cold outside. But never used smooth weather as an excuse to miss your daily exercise. Instead, work out at home, there it's cozy and warm.

8-Imitate experts:

Whether you pop in a new workout DVD, or invest in a few pieces of fitness equipment, or even just use your body weight for a killer workout, exercising at home can be a convenient and fun solution to staying on track.

9-Germ-free environs:

The best part about working out from your own home, you don't have to worry about sharing a TV with fellow gym-goers or possibly catching an illness at the gym.

10-Sign up for something new:

There's nothing like signing up for a new class or joining an indoor sports league to get you up and moving to join the cold months ;

11-Inspire yourself:

By trying something new, You reignite your motivation for fitness, cold weather and all. Whether it's indoor volleyball, a Bootcamp class or even tennis lessons, participating in the regular activity is a fantastic way to stay active during the wintertime.

Read more tips: [Wellness tips – this is how to stay healthy during winter]

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Are You Ready To Transform? Anytime? Anywhere? Hitchfit is Just What You're Looking For!

Are You Ready To Lose Weight? Click Here to Get Started Today!
Are You Ready To Start Your Transformation? Click Here!

We work with clients globally, so no matter where you live, we can help you achieve your fitness goals! We work with clients of all different fitness levels, from those who are complete beginners and have never worked out in their lives, all the way to those who are advanced. We work with all ages, both male and female, and people with all different fitness goals. We have clients who have over 100 pounds to lose, and are here because they need to change their habits in order to save their lives, all the way to clients who are in good shape and looking to be in GREAT shape, or compete in a physique competition. We make programs for clients who are training at the gym, as well as clients who are going to be working out at home.

One important thing to know is that you are working directly with Micah and Diana. We do not have automated systems. Every single program is made for you directly by Diana or Micah. They are the ones personally reviewing the information that you send in, and personally sitting there developing the program that will help you get to your goals. This enables us to work with each unique client, cater their workouts and nutrition according to their needs. If you have a question and use the LIVE chat function on the site, you will be asking a question directly to Micah or Diana and will get a response from one of them. As often as possible, we keep the LIVE feature open on our computers in case you have a question while browsing the site!

The FIRST step once you are ready to get started with your transformation, is to choose the program that is right for you. All program options are HERE. You can also check out the Hitch Fit home page, if you scroll down you will see a listing for each program, and there is a link that you can click to hear a description, or read about it. If you still have further questions about what program is right for you. You can try the LIVE chat feature, and we will respond right away if we are available. Or you could also write to Diana or Micah here

Once you have chosen your program, you register for in the Store.

As soon as you have registered for the program of your choice. You will receive a questionnaire to your email. This questionnaire will gather information as far as your current stats such as height, weight, age, body fat (we now have a body fat calculator to help you out We also gather information as far as your current fitness level, where you plan to do your workouts (home or gym), if at home, what equipment you have available. We also find out if you have any injuries we need to work around, medical issues that we need to be aware of, dietary issues that we need to be aware of etc. We will ask for your current before pictures. Nobody likes doing before pictures, but they truly are a critical element! Since this is all done Online, the only way we get to “see” you, and also see the progress that you make over time, is via pictures. Taking pictures also is a great way for you to be 100% open about your starting point, if you want to change, then these pictures are information, they are your starting point, and also great motivation. Seeing where you are now, and being honest about that side of things, can be a great motivator to stay on track with making healthy choices for yourself on a consistent basis, as you strive to make that reflection of yourself be something different, healthier and that you feel really great about!

It’s important to know that every story that is on our site is a person who has gone through transformation and then given us permission to share their images and stories in order to pay it forward and inspire others to make positive change. We don’t force anyone or pay anyone to share their stories. The only time that we share client images is if they have completed transformation and have given permission to share their story. We never share anyone’s pictures without their consent. So if this is something you are worried about, your mind can rest at ease, because it’s simply not how we operate.

It’s best to complete your questionnaire and return it to us as quickly as possible. We put together programs in the order that we receive back questionnaires. It typically takes between 2-5 days to put your program together for you. If there is incomplete information or questions not answered, then we will reach out to find out more information from you as we put together your program. At the top of the questionnaire that you receive, will be the downloadable Hitch Fit Book.  The book is not your program, it is supplemental information about healthy living.

Your completed program will come via email from either Micah or Diana. It will include your nutrition program (we tell you what to eat, when to eat it and how much of it to eat and also give you a variety of options to mix and match your foods so you don’t get bored). We do not believe in fad diets or quick fix diets or cutting out food groups. We do not believe in starving clients. We believe in teaching you a balanced way of eating, teaching you how to read labels, measure portions, learn the staples of nutrition that will not only get your body to a place that is healthy and leaner, but if you embrace the teachings as a lifestyle and remain consistent with the habits that you learn on this program, you can sustain your losses for the rest of your life. Your program will also include your workouts, based on fitness level and where you will be training. It will include how much cardio to do through the course of your program. Cardio volumes will vary per person depending on what your starting body fat and goals are.

Once you have received your program, you can take your time reviewing things. Your start date is up to you. We just ask that you let us know when you are starting. We do not have a ticking clock once you purchase your program, and we don’t just stop communicating with clients once their 12 or 16 weeks (or longer for some of the programs such as PLUS or Get Big Get Ripped). Once you are a part of the Hitch Fit family, you are always a part of the family!

You have unlimited access to online support from Micah and Diana during your transformation time. We ask that online clients check in at least once weekly with their updates, but we are also available for questions at any time. So if something comes up, you have an issue you need guidance on, we are here to answer and help you through it. Our ultimate objective is for you to be successful, so we do our best to help clients through whatever obstacles pop up along the way!

This transformation process is something that can change your life. The visual results that happen in your body are of course great, but it’s the changes that we see happen on the inside that are the most impacting. We see health improved, we see confidence and energy levels increase, we see people really start believing in themselves which trickles over into every other aspect of their lives!!

We are blessed and so grateful to God for allowing us to do what we LOVE to do and that is to help make the world a more fit and healthy place one person at a time. If you are ready for your transformation, we would truly love to be a part of your journey!!

TO START YOUR TRANSFORMATION AND CHOOSE A PROGRAM CLICK THE BANNER BELOW

Get Your Online Personal Trainer and start your custom online body transformation program from Hitch Fit online personal training today!

BodyRockTV Lisa Marie Featuring: Sandbag Thrusts and How to Workout Fasted: Try This 12 Minute HIIT Session!

The benefits of working out fasted can not be undersold. Working out in a fasted state has been shown to help people get leaner and stronger, faster. 
Let’s talk about how. (continued below..................)

Benefits of Working Out Fasted

• Working out fasted increases insulin sensitivity and allows human growth hormone to assist in burning fat and building muscle. 
  

• Working out fasted has been shown to increase performance.
  

• Working out fasted can train your body to burn fat more efficiently.
  

If you’re interested in learning more about fasting, check out our Fast and Furiously Fit ebook. 

This guide offers you complete support on how to master intermittent fasting, which requires you fast for roughly 16 hours a day. The book includes tips, science, nutrition information, and 40 recipes, snacks and desserts to make intermittent fasting a deliciously appealing lifestyle.
Get the ebook!

How to Workout Fasted

The best fasted workouts are HIIT workouts. HIIT workouts and intermittent fasting work beautifully together to help you lose fat, gain muscle, increase aerobic and anaerobic capacity, and keep your 
hormones in check.
 

What is HIIT?
HIIT, also known as high-intensity interval training, uses short, intense bursts of anaerobic activity followed by even shorter periods of rest to max out every single exercise session. Unlike conventional aerobic training, which uses oxygen to fuel movement, anaerobic training draws on your body’s stored energy to fuel movement, so you’re literally torching fat.
So, like fasting, HIIT pushes your body into the fat-burning zone and forces it to use more energy (burn more calories) to complete the movements.

Get the Sculpt Bar here! 
Other than HIIT a few times a week, you DON’T need to do long, exhaustive cross-fit or cardio sessions. In fact, you shouldn’t, since these extended periods of exercise can raise your cortisol levels (which fasting can balance), causing you to hold onto fat stores. Unnecessarily prolonged workout sessions can also have an adverse effect on your hunger. 
If you love your runs, for example, and don’t want to give them up, aim to go for shorter, more intense runs. Think 20-30 minutes, and incorporate sprints. Also, count this sort of activity as part one of your HIIT sessions. 
Check out Sweatflix for access to over a thousand HIIT workouts that you can do in your home or in the gym, regardless of your current fitness level.
In the meantime, try this free 12 minute HIIT workout from the Fast and Furiously Fit 12 (FFF12) series on Sweatflix. 

Hosted by BodyRock Trainer Jenny Lam, this workout embodies the name of this series: it's quick, sweaty and it WORKS. Burn more calories and build more lean muscle mass than with traditional steady-state training
PRESS PLAY!
Join us for the full FFF12 series! Sign up for Sweatflix for FREE for one month. No risk--all reward!

BBcom Featuring: New Year, New Muscle | Abel Albonetti's Maximum Muscle

If you're ready for a true test of willpower that will completely transform your physique, Abel Albonetti has it for you. But it won't be easy! Maximum Muscle expands the style of training Abel crafted in his 30-Day body-part series for the whole body. Expect tons of volume, crazy dropsets, and hammering every muscle group from every angle. 
► Abel Albonetti's Maximum Muscle: https://bbcom.me/37SS373 
► Shop Signature Supplements: https://bbcom.me/2t5jjAA 
► BodyFit Training Programs: https://bbcom.me/2R2FKys
(Let your voice be heard, sign in to comment below)

| The Ultimate Mass-Building Experience | This program isn't for everybody; it's for experienced lifters who are looking to add serious muscle mass. Your nutrition, supplementation, mindset, and recovery all need to be totally dialed in for this to work. If they're not, Maximum Muscle will bury you. But if they are, then this could be the program that changes everything. Plus, you can track every set, rep, and rest period in the Bodybuilding.com BodyFit Elite app! 

 | Expert Instruction | Each workout in the program comes with a video guide. Abel will explain how to do the exercises and rep schemes, provide form pointers, and demonstrate what each move should look like. Each workout also comes with demonstrational videos for every movement! You'll use everything in the gym: barbells, dumbbells, cables, body weight, some machines, and even resistance bands. 

| Nutrition and Supplement Plan | When you're working this hard, the workouts are only half of the equation. The other half is fueling right to power through your workouts and recover afterward! Learn how to eat and supplement to optimize clean gains and fuel recovery. Your success is counting on it! 

 | Meet Your Coach: Abel Albonetti | From the beginning, Abel Albonetti had aesthetics in the forefront of his mind—and, of course, the will to be bigger and stronger than his friends. He began consistently training at home in his basement gym, and once he started seeing results, Albonetti had a self-diagnosed addiction to pumping iron.

Over the years, he has built a career in fitness modeling and has appeared on the cover of several fitness magazines. The doors were opened to him to meet people all around the world and he now shares what he has learned from his own training and nutrition experiments on social media.

Albonetti has contributed countless workouts and full training programs to Bodybuilding.com, making a name for himself with his brutal high-volume training style, killer abs, and relentless dedication and passion for fitness. 
 (Let your voice be heard, sign in to comment below)

BodyRockTV Lisa Marie Featuring: Sandbag Clean & Press & Mountain Climbs and Resolution Burn-Out: BodyRock’s Sylvie Shares the ONLY Promise You Need to Make Yourself in 2020

Disinterested at best. Straight up hostile at worst. This about sums up the spectrum for how many of us feel about New Year's resolutions--especially fitness new year's resolutions.

Should you set a new year's resolution? 
That depends on where your feelings fall on that spectrum. If you find setting this goal helpful, then, by all means, do it. Goal setting is a great way to see results you want, whether they're for your body or your life. 
However, if you feel suffocated under the enormity of making a resolution for the entire year ahead, you're not alone. A lot of people feel this way, and if this is the case, don't make one. 
Of course, this doesn't mean you shouldn't strive to become a happier, healthier person. It just means you don't need to do it because of (and, ultimately, arbitrary) calendar change. 
Take it from BodyRock Trainer, amateur boxer and cancer survivor Sylvie D--every single day is an opportunity to change. 
Train with Sylvie for a stronger, leaner body in her CrossHIIT+Boxing Bonus class on Sweatflix. Sign up for 30 days FREE! Try this first class on the house. 
So should you set a new year’s resolution? 
Here’s Sylvie’s message to her BodyRock #FitFam about new year’s resolutions.

“Every day, every year, the goal is the same: Make yourself better.
I would suggest taking some time to reflect on your 2019 year. Write down your accomplishments AND the 3 top goals you want to get better at in 2020.
Take it step-by-step by incorporating newer habits or better your habits.
Measure your progress! That would be my best tip. If you want to lose weight, for example, focus on a new nutrition plan and check every four weeks to see how it works for you.”

Check out our nutrition guides and meal plans for help. From low-carb to plant-based to guides for intermittent fasting, we have the nutritional support you need to crush your goals. 
“If you want to grow a certain area of your body, take measurements and find a new workout plan and track every four weeks.
Checking in every month will show you your progress and if something needs to be modified then you can make a change.
In order to crush it, make yourself accountable to something (a plan) or to someone (share your goals with a friend) so you know that if you have committed to something, you need to go all the way!
Create a new routine to implement on a daily basis to stay consistent and focused on your goal to reach.
Get inspiration from other people who have similar goals than you and how they stay on track (i.e. a work model).”

Join your #FitFam on the BodyRock Insiders Group. Stay motivated. Accountable. And, most of all, stay together. 
“Practice meditation or gratitude once a day (excellent in the morning) to start your day stress-free.
Feed your mind with positive thoughts, videos, podcasts.
Be around people that will keep you motivated, that respect your goals and encourage you to keep going.
Go through your day and respect the plan you have made for yourself.
And remember: check in every 4 weeks and reward yourself for every accomplishment!

Time flies the next thing you know, you’ll have reached your goal!”
So, should you set a new year's resolution? 
Share your own thoughts in the comments.

BodyrockTV - THE SECRET TO A YOUNGER BRAIN MAY BE FOUND IN EXERCISING YOUR BODY

AUTHOR: BODYROCK

POSTED in HEALTH

It should be no secret by now that your mental fitness is determined by your physical fitness. But if how exactly this works is still a mystery to you, you’re not alone. We’ve had clues thanks to neuroimaging studies in which activity in different parts of the brain can be seen but we haven’t been able to link the two definitively. Until now.

A 2015 study by Dr. Hideaki Soya and his colleagues from the University of Tsukuba in Japan, has shown a direct relationship between brain activity, brain function and physical fitness in a group of older Japanese men. The results saw fitter men performing better mentally than unfit men by activating part of their brains in the same way they did as youths.

As we get older, we use different parts of our brains. When we are younger, we mainly use the left side of our prefrontal cortex (PFC) for mental tasks involving short term memory, understanding the meaning of words and the ability to recognize previously encountered events, objects, or people. When older, we tend to use the equivalent parts of our PFC on the right side of the brain for these tasks. The PFC is found at the front of the brain, behind the forehead, and plays a big part in executive function, memory, intelligence, language and vision.

https://www.instagram.com/p/BRHkW0ajA5m/?taken-by=bodyrockofficial&hl=en

When it comes to performing tasks that involve temporary storage and manipulation of memory, long term memories and inhibitory control, young adults use the right side of the PFC while older adults use both sides. Older adults use both sides because as we age, the brain reorganizes itself to compensate for reduced capacity and efficiency due to age related structural and physiological decline.

In the study, men over 60 (64-75 years), underwent testing to determine their level of physical fitness. Then they took on a test to measure their selective attention, executive function and reaction time. The test used was the Stroop test which involved showing the men words meaning colour, such as blue, green, red, but asking them to name the colour of the letters rather than read the word itself. Activity in the PFC was determined by using a neuroimaging technique called functional near infrared spectroscopy or fNIRS. The results were combined and statistically analysed to determine associations between aerobic fitness, reaction time and brain activity.

Analysis of the relationship between brain activity and reaction time during the Stroop test found that the men who favoured the left side of their PFC while performing the test had better reactions times. The next analysis was of level of fitness and Stroop reaction time. The results indicated that fitter men had a shorter reaction time.

Based on these results, researchers have concluded that higher levels of fitness are associated with high left-PFC activity. The fitter men used the more youthful sides of their brains. But how? Professor Soya says “one possible explanation suggested by the research is that the volume and integrity of the white matter in the part of brain that links the two sides declines with age. There is some evidence to support the theory that fitter adults are able to better maintain this white matter than less fit adults, but further study is needed to confirm this theory.”

We don’t know yet if exercising later in life helps mental fitness but it can’t hurt to try! Make it a habit today and hope for the best, right? As you know, physical fitness can improve all areas of your life, from your health to your mood and energy levels. For a sure fire way to whip yourself into shape, sign up for SweatFlix! It is loaded with hundreds of hours of on demand, real time workouts, designed to get you into the best shape of your life and with new content being added all the time, you’ll never get bored again! Whether you’re a beginner or a seasoned fitness buff, looking for 21 day challenges like Tone In Rome or would rather do short, quick, targeted workouts like the Strong and  Sexy Abs: 5 Day Challenge, you can find what you need SweatFlix! It is like having a personal trainer in your own home for next to nothing! What are you waiting for? Get active physically and hopefully you’ll keep yourself active mentally, too! Give it a go, it is free to try for 30 days — don’t wait any longer!

Do you think being physically fit can help your brain stay younger?

BODYROCK GEAR

Beast Sports Nutrition Presents The Serious Workout Of The Day Week 2 Day 6

Good Day Athletes and Warriors!
Welcome to the end of Week 2! Why am I so excited about this period of time? Well it's usually here where your greatest test of your conviction will occur. Make it through this two week mark and your chances of success and making fitness a permanent part of your life grow exponentially!

So get after this workout, enjoy your rest day and relax, in the confidence that the creator has made you capable of all good things.

If this is your first attempt at the SWOD be sure to consult your doctor before engaging in any fitness or nutrition program. This program was originally designed for a specific athlete. Adjust the sets, reps, weights, and intensity to fit your present fitness levels. If you need a custom fitness/strength and conditioning program click here for further information.

After this fitness tip from Beast Sports Nutrition, we will get to today's workout.

-Coach Nate

Week 2 - Day 6 (Thursday) of US Sports Strength and Conditioning Free Demo's Program Week Difficulty: Hard   View Printer Friendly Version (Available in fully registered version) Click on an Exercise Name to view a description of that exercise Select Exercise Name Set and Rep Combinations 1 5 Minute Cardio Warmup 105 Beats Per Minute. This easy warmup will allow you to start preparing your body and your mind for your workout. Make sure you drink some water throughout your workout. It is very important to stay hydrated. Work hard and you will feel great!  2 20 Minute Cardio Session 139 Beats Per Minute. Get ready for a good workout. Remember to keep drinking water throughout your exercise session. Keep up your intensity!  3 12 Minute Cardio Session 147 Beats Per Minute. Monitor your heart rate by taking your pulse at the carotid artery. Just place two fingers near your Adam's apple. Count the beats for 15 seconds and multiply this number by four.  4 5 Minute Easy Cooldown Activity 105 Beats Per Minute. You made it! See, it wasn't so bad. :) This last 5 minute section is important to bring your bodies physiological functions back to normal. Again, good job on your workout!

HItchFit - How To Be A Picky Eater

I know what you’re thinking: “Isn’t being a picky eater something we’ve been taught to avoid?” Yes! However, when you’re trying to live a happy, healthy lifestyle in today’s world, being picky is your only option. Here are some steps to ensuring you are being choosy in your eating decisions

1. Think Simple: Avoid highly-processed options, and stick to the simple one-ingredient foods whenever possible. An apple contains only one ingredient – the apple! When choosing salmon for a dinner option, ensure it’s free of dyes or chemicals, and resist the urge to slather butter and salt all over it. Stick to lemon juice and rosemary if you need added flavor. The shorter your ingredient list, the healthier your option is. Bonus: if you can actually pronounce all the ingredients – it’s even better!
2. Keep It In Moderation: Whether you have made the perfect healthy choice, or needed to settle for something less than ideal, consume it in moderation. Stick to the correct portion size, and no more. Is splurge day upon you? Resist the urge to wolf everything containing sugar down. Enjoy some of your favorite irresistible items, but make sure it’s well within the serving size. It is so much harder to return to healthy eating if you haven’t employed moderation.
3. Try Something New: Dragonfruit is an impressive –looking fruit, and one you should try! Don’t stick with the usual hum-drum choices day after day. Switch it up and grab a new healthy item to keep your resolve even stronger. Variety is akin to a shoulder to rest on during the 30^th
4. Stick To Regular Colors: Now, you know that box of macaroni and cheese is just not a normal color! Stay away from this, and other, type of highly-processed food. The beautifully-deep purple of the eggplant, and bright sunny yellow of a lemon tell you that either one would be a fabulous eating choice. (Although, that lemon could be better squeezed into a glass of iced tea or water, some would say.)
5. Plan Ahead: The classic fast food places just aren’t going to carry the grass-fed, hormone-free meat you’re in search of. Avoid places you know aren’t going to stock your healthy choices, or go in knowing the healthiest choice available, signifying your decision to have a “free day.” Do your research and know what an eating establishment has to offer from your very limited menu options. (Want other options for rewarding your fitness milestones? Check out this article.) For on-the-go snacks, avoid the vending machine all together, and prepare your snacks in advance. Bag up almonds in mini zippered bags, or grab an apple to throw in your gym bag or purse for an emergency snack.

When it comes to your health, you can’t afford to be anything less than picky. Start studying your options with a critical eye, and stick to your guns on healthy opinions. In what ways are you a picky eater? Share your comments with us below!

HItchFit Office Workouts

Push-ups at Your Desk, Dips on Your Swivel Chair: Working Out at Work!?

Staying fit is important, but when many have a typical 9-5 job, it can be very tough to find time to get any kind of workout in. As we all know, the benefits of exercise go on and on—they even trail into work life! The increase in blood flow brought on from a quick workout is a great way to get your creative juices flowing and keep your brain productive. These 10 exercises are quick and can be done throughout the day or all at once. Best of all, you don’t have to pay a dime on a gym membership with these exercises and all of them can be done with common objects found around the office…whodda thought!?

1. Chair or Desk Pushups
This movement targets your chest and arms. It will tone them up and fend off the dreaded saggy grandma arm. Do 3 sets, 15 reps at a time.

Desk Pushups

2. Carpal Tunnel Reliever
This is a great way to relieve stress that can be brought on from typing. Simply stand at your desk with your arm extended and the back of your hand on your desk. Apply light pressure for 15 seconds each arm.

Carpal Tunnel Reliever

3. Seated Leg Extension
While in your chair, extend one leg and hold for 30 seconds at a time alternate legs. Do 3 sets of each.

Seated Leg Extension

4. Chair or Desk Dips
This is great for shoulders, triceps and your back. Just like the pushups, do 3 sets, 15 reps at a time.

Chair Dips

5. Planks
They are fantastic for your core and if done correctly, planks can yield you some pretty stellar abs. Lay in plank position for 30 seconds at a time. Do 3 sets.

Plank

6. Reverse Standing Leg Lift
This move will tone those glutes (so get ready for tush compliments!). While at your desk, stand on one leg and slowly raise your leg back. Do 10 reps per leg and 3 sets total.

Reverse Standing Leg Lift

7. Seated Dead Bug
Seated in a chair, extend out all four limbs and hold for 30 sec. Do this three times. You may look silly in the process, but it will help your body look bangin’!

Seated Dead Bug

8. Warrior One Pose
This is a “main stay” in yoga. With your body weight creating resistance, hold this pose for 30 seconds (each side) and do this 3 times.

Warrior One

9. Stairs
This is exactly what it sounds like. Take the stairs!

10. Breathing
End with the simplest exercise of all. Sit on the ground, cross legged, with your hands on your stomach and take deep breathes. Focus on filling your belly with air then use your hands to push your belly back to your spine while exhaling. Do this for 1 minute, 3 times.

Breathing

When done daily, these 10 exercises can improve your mind and body. So don’t just sit there and type at your desk all day! Give it a try. You’ll be glad you did. And if not, at least your coworkers will get a good laugh. Get more workout ideas.....