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.

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

We chat to yogi star Leah Simmons about her her fit life and how she fuels her body.

Leah Simmons prides herself on being the girl-next-door – who just happens to twist her body into amazing yogi shapes. A qualified Pilates and fitness instructor who hates to cook, she fuels her body with organic and wholesome food, and powers her Instagram with poses we can use for good health.

Day on a plate
Meal 1: 500 ml water with 2 g chlorella.
Meal 2: A long black coffee, two free-range eggs (boiled or scrambled) with one piece of organic rice loaf and one tbsp organic sauerkraut or kimchi.
Meal 3: Post-workout shake containing ½ frozen banana, handful of fresh or frozen berries, one large dollop of coconut yogurt, ½ cup coconut water, one tbsp pea and brown rice protein powder, one tsp superfood powder, and a pinch of Himalayan pink salt.
Meal 4: Big salad with 100 g tuna or grilled chicken and a homemade dressing containing extra-virgin olive oil and organic/raw/unpasteurised apple cider vinegar.
Meal 5: Green vegies with 150 g of a lean protein and ½ cup brown rice.

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VIDEO: 10 minute morning workout – Women’s Health & Fitness

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Meal 1: Beef rump steak, walnuts, spinach and a side of blueberries.

Simpson says

Lauren Simpson is all about going hard or going home, with heavy weights her forte. We chat to her about her fit life and food. 

Looking for more motivational stories? Head to our lifestyle section. 

Immediately after I exercise, I will have a protein shake. Protein consumed within 30 minutes of my workout kick-starts my muscles’ recovery process; protein replenishes my muscle glycogen, reduces muscle soreness and fatigue, and promotes muscle repair and growth. I find whey protein isolate is best for fast absorption.

Follow Lauren Simpson’s journey on Instagram.

The meal after my post-workout shake is also higher in carbs, with a lean protein. I usually have brown rice in this meal due to its higher fibre content, which leaves me feeling fuller for longer.

Day on a plate

Meal 6: Turkey breast and sweet potato.

My pre-workout meal consists of a lean protein and a complex carb, eaten 60 to 90 minutes before I hit the gym. I often opt for white rice, as it’s easy on the digestive system and is fast acting. I train with quite heavy weights, so having my energy stores full prior to training ensures I maximise my performance.

Meal 5: Post-workout meal of a protein shake with fruit.

Meal 4: Pre-workout meal of chicken breast and white rice.

Meal 2: Turkey breast, macadamias, mushrooms and mixed green vegies.

Meal 3: Barramundi, avocado and mixed green vegies.

An online fitness coach, bikini competitor and powerlifter, she has transformed her life from skinny, unhappy and unhealthy to strong, confident and full of life – and now the Sydneysider is on a mission to inspire others.

The body has a greater need for certain nutrients at specific times. Overall, my macros for an entire day of eating are 30 per cent protein, 30 per cent fat and 40 per cent carbs. I always eat my higher carb meals around my workout.

What you’ll need (makes 12 slices // Prep Time: 5 minutes plus freezing time)

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  • ¾ cup Greek yoghurt
  • 1 tbsp pepitas (pumpkin seeds)
  • 1 tbsp goji berries
  • 1 tbsp cacao nibs

Pour yoghurt into a 14 cm by 18 cm container or tray. Sprinkle with pepitas, goji berries and cacao nibs. Set in the freezer for a few hours until solid. Once frozen, break or cut into pieces and enjoy.

What you’ll do

Recipe courtesy nutritionist Emily Holmes. For more healthy treats, the Concious Foodie website and try her Choc oat protein slices. 

Her fitness regime

“Believe it or not, I’m actually not crazily into fitness. I work out because I know it’s good for my body and that’s exactly why I chose to pursue a career in healthy living – I felt like the industry was making it seem like you had to be all or nothing, all the time. I wanted to show women that you can be more casual about fitness, have fun and still see incredible results.”

“The one thing I like to make clear through my Instagram is that I cry just like everyone else. The smile you see through my channel is genuine, but I also have my down days – days where all I want to do is sit on the couch, eat cookies and cry. I think these days are necessary to enjoying the good ones.”

Her career

“I absolutely love food and eat an abundance of fresh, natural foods every day. I love acai berry bowls, smoothies and raw chocolate. Sandwiches are also a favourite of mine. I never count calories.”

“When I first got started, I was obsessed with my legs looking a certain way. I have always played sports and so my legs are/were muscular. I didn’t understand that you can lose weight, but you can’t change your body’s natural shape.

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Behind the scenes

“I work out no more than four days a week, for about 45 minutes at a time. I do bodyweight exercises focusing on full body movement. I love training my core and getting my heart rate up. I also attend yoga classes as often as possible.”

Looking for more fitness inspiration? Check out these 7 Instagrams to follow now.

Her nutrition

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A quick life reset and this holistic nutritionist and personal trainer now inspires others to live happily and healthily with her personal workout plans, colourful recipes on Way of Gray and more than one laughing-fruit-selfie.