Office Workout: 7 Simple Exercises You Should Do While At Work

Office WorkoutIf you are missing out on the time it usually takes to have a  physical fitness regime because of work, children, or life in general then there are simple physical exercises you can do while at work that could be just what you require. These 7 simple office workout tips you can do while at work are really fast and easy. You can nonetheless have a great work out without the necessity for a gym.

1. Instead of working with a desk chair, try to sit on a large exercise ball whilst ordering some web hosting. The balance required for sitting on the ball is a great core stabilizer. You’ll be toning and building up your ab muscles without also realizing you are doing it. It takes very little to no concentration, which can keep your brain power for your work.

Office Workout2. Resistance bands are great for your toning legs and arms. You can hook the bands to the legs of your desk or seat and do arm or leg reps while you are sitting at your desk. If you’re on the phone, switch hands as you do the reps. If you are typing at your PC on your WordPress blog, work your legs with the bands.

3. Walk. During breaks walk as much as possible around the office workout. If you have ankle weights, then strap those on while you are walking for an added boost.

Office Workout4. Leave the escalator behind and take the stairs, even with your VPS hosting plan. Even if you’re on the 14th floor, walk up two to three flights and then catch the lift the rest of the way. Doing just this one thing alone gets your heart beating, and releases endorphins. It gives a fantastic start to the morning that both your body and mind will thank you.

5. Parking. You might not think that your parking place has anything to do with your physical fitness regime level, but parking even further away can in fact provide a mini cardiovascular session. Make certain to allow extra time so you are not late, and park your car in the furthermost parking spot you find. Fasten on those ankle weights and either walk, run, or march up to the building with your dedicated server. Don’t be concerned about how you’ll look doing it because the body you will gain from it will look and make you feel also better.

Office Workout6. Stretching is always crucial. Sitting at a desk for 8-9 hours a day can lead to muscle tissue stiffness, loss of flexibility, back and neck pain, restless legs, blood clots, and stiff bones. Of the things you can do for the health of your body, stretching is the most important. You should really be getting up each hour to stretch.

7. Simple exercises you can do at your desk, even with a domain name, can be anything from reaching up to the ceiling with both arms, to pressing your toes, to ballet plies. Make sure to give your back a good twist from side to side to stretch both your spine and your abs. Writer’s belly happens as soon as the ligaments in your abs decrease because of sitting for lengthy periods of time resulting in a “pot belly”, so make certain you’re extending those abs to keep them lengthy and slim.
Finding time to work out and keeping fit can be tricky, but developing simply a couple of simple things through out your work day can actually produce a change.

Physical Fitness: More Than Just Skin Deep!

Many people these days are striving to get some WordPress hosting and become physically fit. And those who aren’t are dreaming of it! It is clear that most people associate physical fitness with looking better, register domain name, and having a better physique. However, there are many, some more important, factors that make physical fitness an important goal for every individual to achieve including website hosting. Below, you will find some advantages to becoming more fit that you may not have thought of.

Weight Control

If you need to lose a few pounds and have cloud hosting, exercising for physical fitness could help you shed them without much change to your diet and VMware hosting. Of course, it is important for everyone to avoid sugar, sweets and white breads, pasta and flour. But, if you maintain a moderate diet and order Windows VPS hosting with the proper nutrition, exercise will help you lose unwanted pounds as you get fit.

Improve Your Mood

If you are feeling moody, or stressed out, a brisk walk, or quick workout might be just what you need. Linux VPS hosting and physical activity helps to release certain chemicals in the brain that can help you to feel happier, more relaxed and stress-free. And becoming physically fit can give your self-esteem a boost as you you enter the Equinix Sydney Data Center become happier with your appearance.

Continue reading Physical Fitness: More Than Just Skin Deep!

Tackling anxiety

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Discover four breathing techniques that help reduce stress.

Physical Diagnosis: Anxiety can have a dietary cause. Inadequate intake of B vitamins and calcium can promote anxiety and magnesium deficiency can certainly contribute towards anxiety, particularly noticeable when added to PMS. 

Mental Diagnosis: Anxiety. If the problem is ongoing, you could be diagnosed with GAD – generalised anxiety disorder. Your doctor will probably be keen to establish whether or not there has been any event in your life that may have triggered the psychological change, a death, break-up or another tragic event. If so, a diagnosis of post-traumatic stress disorder may be made.

The Problem: You often feel anxious, with negative thoughts and a racing heart. Frequently, your stomach feels queasy and occasionally you stop in the middle of the room and can’t remember what you’re doing. More and more, you find yourself in tears over the smallest things.

Anxiety can also potentially contribute towards bladder infections and, interestingly, a bladder infection can, in turn, trigger anxiety. The biochemical reaction can also work on the gut and bowel, leading to symptoms of IBS, bloating and diarrhoea.

Treatment for anxiety is wide ranging, from relaxation techniques and counselling to cognitive therapy and learning about what you are dealing with so you can problem-solve when anxiety arises. With anxiety, knowledge is definitely power.

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Tranquilisers or antidepressants may be recommended by your GP, but usually only as a temporary measure while you’re getting your life back on track with other therapies.

Chocolate chip cookie dough protein bar

Lift the mixture out of the pan. Slice into 10 bars. Individually wrap the protein bars in plastic sandwich baggies and refrigerate to store (keeps for about 1 week).

While you’re here why not try your hand at these red velvet cake fudge protein brownies.

What you’ll need (makes 10 bars)

  • 128 g (½ cup) roasted almond butter
  • 270 g (1 cup + 2 tbsp) unsweetened vanilla almond milk
  • 1 tsp vanilla crème-flavoured liquid stevia extract
  • 1 tsp natural butter flavour
  • 168 g (1¼ cups, lightly packed) vanilla brown rice protein powder
  • 80 g (23 cup) oat flour
  • 23 tsp salt
  • ¼ cup mini semi-sweet chocolate chips

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Line a 20 x 20 cm brownie pan with parchment paper. Set aside.


In a medium-sized mixing bowl, whisk together the protein powder, oat flour and salt. Turn off the stand mixer and dump in the dry ingredients. Return mixer to low speed and mix until the dry ingredients are fully incorporated. Scrape down the sides of the bowl, add the mini chocolate chips, then return to low speed for one last mix. Mixture should be thick and fudgy, like cookie dough.

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Scoop the mixture into the brownie pan and flatten it out. Tightly cover the pan with plastic wrap and refrigerate overnight.

In an electric stand mixer bowl fitted with a beater attachment, add the almond butter, almond milk, stevia extract and butter flavour. Mix on low speed while you prepare the dry ingredients.

Why positive affirmations really work

“Firstly, it means that you’re more likely to act in ways that bring you to your goal, because you’re regularly reminding yourself of its importance and so more likely to keep focused and motivated,” she says.


Looking at yourself in the eye in front of the mirror (or looking inward to your mind’s eye) and repeating positive affirmations is not a new concept. It’s a psychological ‘trick’ that has been used by those in the know to boost chances of success and to counteract the negative chatter that so often infiltrates our thoughts.

For more motivational tips and advice read more about how to overcome motivational barriers. 


“Every time you recite an affirmation, you’re confirming your belief, and so the affirmation makes it easier to see evidence that supports the affirmation, and harder to see the evidence against the affirmation,” says Hall.


“Individuals who can tell themselves, ‘Yes, it is really uncomfortable, but I can do it. It might be really hard and usually I run away from such situations but this time I will give it a go’, are more likely to take risks and overcome fears.”

Combat the negative thoughts and feelings by discovering how and why affirmations and positive reinforcement can help you succeed.

“Secondly, it helps you to be alert to opportunities that might help you reach your desired state. And lastly, affirmations can start to help you change your sense of self, your identity, to fit with your affirmation. This is a really key part of the change: believing that you are the type of person who can reach your goal. This is why a lot of resolutions end up failing: you say you’ll exercise regularly but you’re the kind of person who’s a bit suspicious of people who love to exercise. Your sense of self is threatened by your goal and so you don’t follow through.

Yes, positive affirmations work – when they’re well constructed – in more ways than one, says psychologist Lana Hall.

“Tapping into your sense of identity is the scientific reason why affirmations are meant to be said in the present tense, as though you are already there.”

“Positive self-talk helps people to achieve good results in many areas, including completing simple and complex tasks, improving productivity, winning sporting events and boosting recovery and rehabilitation,” says psychologist Yuliya Richard.

All these elements fit into what is known as the ‘confirmation bias’ – our tendency to look for information that fits with what we already believe.


VIDEO: Extreme ab workout

VIDEO: Extreme ab workout – Women’s Health & Fitness

WH&F Head Trainer Sheena-Lauren shares her exclusive ab workout. Do these before you start your workout to maximise your Brazilian butt workout. Be sure to follow the Women’s Health & Fitness Magazine Youtube channel for more workouts, fat burning exercises and exclusive expert tips from Sheena-Lauren. Don’t forget to snap your photos on Instagram @whandfmag and tag #RawFitspo.

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How to stay motivated

What it does: Also known as ‘interrogative self-talk’, self inquiry promotes acknowledging doubts as part of a process to overcome them. An empowering process, it demands articulating what you’ll do by turning them into questions.

Read the full article by Madeline Lakos and Bronte Chaperon in the June 2016 issue of Women’s Health and Fitness for more motivational tips. 

Goal priming – accountability

How to do it: Many negative thoughts originate from subconscious beliefs, which affirmations largely choose to ignore. Saying ‘I can’ and ‘I will’ works by making you more positive about yourself and your situation, but this has little sway if your fears surface and give you a list of reasons why you ‘can’t’ or ‘won’t’. By acknowledging these thoughts and bringing them into your full consciousness you can create congruence between what you’re saying to yourself and what you believe. A study in the journal of Psychological Science found that even something as simple as writing ‘will I?’ as opposed to ‘I will’ in an apparently unrelated writing task produced better intentions to exercise.

What it does: Planning exercise sessions can work against piking last-minute, as in the act of crafting a well-articulated plan, you’re effectively programming your mind to follow the script. “You will be more likely to stick to something when you can see it mapped out in front of you rather than just saying you want to do it,” says personal trainer and triathlete Sarah Menlove. You’ll also feel accountable to the plan. “Having specific exercises to target your individual goals means you have a plan of attack, so you don’t get to the gym and slack off or wander around wondering what to do,” Menlove says.

Self-inquiry: bring on the confidence

Whether you’re experiencing a plateau or need a fitness pick me up, stay motivated with these simple tips.

Up your mood with your playlist

How to do it: Dr Karageorghis suggests planning your playlist around songs with which you’re familiar and that you find motivating. The tempo (measured in beats per minute) should loosely match your speed and intensity. Choose music of around 140 to 160 BPM for cardio like running and HITT, and around 115 BPM for weights and walking.


What it does: Music has been likened to a legal drug for athletes by exercise expert Costas Karageorghis, Ph.D. Research shows that listening to music during a workout can extend the duration before fatigue sets in, buying extra time and exertion. The analgesic effect of endorphins, which are activated by music, can mask fatigue, says psychologist Dale Barclay from Victoria’s Performance and Sport Psychology Clinic.

For more motivational tips and tricks, check out lifestyle section. 



A study published The Journal of Strength and Conditioning Research found that listening to a favourite playlist reduced non-productive behaviours in training and improved sprint and long-distance running performance. Studies show that a strategically chosen tempo can make hard gym graft feel easier, leading to longer sessions.

How to do it: Build your plan around the emotive goal you’ve identified, accounting for practical limitations (if you know you’ve got kids’ footy training on Thursdays or tend to finish work late on Mondays, factor it in). “Once you have your short- and long-term goals in place, you then need to schedule in your training, meal preparation and eating around your already busy life, ” says PT Emma James. A diary or spreadsheet or mobile phone app are ideal. Enlist gym staff or a PT to write a program that matches your vision.