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 realising 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

JavaScript is currently disabled.Please enable it for a better experience of Jumi.


Caffeine may be contributing to your sudden cravings for carbs and sugar. Here’s how to prevent it.


NEXT: Read more about the ‘mind-gut connection’ that could be contributing to your cravings.

  • Switch to herbal tea or a coffee substitute like dandelion tea – caffeine can be dehydrating.
  • Choose single shots rather than double.
  • If you must have a coffee daily, don’t have more than one.
  • Avoid energy drinks and colas, which are also high in caffeine.
  • When suffering an energy dip, stop for five minutes, drop your shoulders and slow breathe, instead of reaching for some Java.

JavaScript is currently disabled.Please enable it for a better experience of Jumi.

So you’ve gotten this far and you’ve probably done all of the above but you find your food is so bland and downright boring? You’re not alone. “If you eat bland food, you will feel miserable and you’re more likely to abandon your clean eating,” says Cheah.


We’re sure you’ve heard it all before, ‘healthy eating doesn’t have to be boring’ and it’s true.

Over time she’s found ways to tweak her diet by doing the following – so take note, there’s no prescription to a healthy living, find what works for you. Here are some ideas to start with:

Bianca Cheah is an advocate to leading a healthy lifestyle and making healthier choices, here she shares her insights into becoming more radiant, nourished, happy and energised.

 Green juice of spinach, lemon, cucumber, celery (no apple) and a chia pod
Soy latte
 Tuna or chicken salad: purple onion, lettuce, cucumber, grape tomatoes, boiled eggs
A squeeze of lemon over the top for dressing
 Grilled fish, chicken or steak served with vegetables e.g. broccolini, squash, carrots and snow peas
 A handful of almonds or macadamia nuts






 Green juice of spinach, lemon, cucumber, celery (no apples) and a chia pod
A soy latte
 Homemade soup with lots of vegetables
A lean piece of grilled steak served with broccolini, Brussels sprouts, homemade Napoli sauce
Instead of a sweet snack I enjoy a cup of English breakfast tea with honey

DRINKS: 2 litres of water and a small glass of coconut water daily

Bianca’s day on a plate

  • Have very little sugar – use honey instead because it contains more nutrients.
  • Minimise intake of carbs – they make her feel bloated and lethargic – so if you’re feeling the effects, this is something to consider
  • Avoid processed foods – they really give her a feeling that is like a hangover – reconsider your choices
  • Become vigilant about avoiding preservatives, colours and additives.
  • Eat more lean protein, which is critical when you’re working out because protein makes your muscles grow.
  • Eat lots of fresh food: The more fresh the meal, the better she feels – feel the difference.
  • Enjoy a variety of vegetables, which are on high rotation in her diet.


The key is to “use fresh spices and flavours and ingredients such as lemon juice on salads… eat more vegetables… and allow yourself treats in moderation.”

As the founder of leading digital publication Sporteluxe and successful businesswoman she’s one of the most influential minds to when it comes to health and fitness. For Bianca, leading a healthy life wasn’t a one-time thing nor was it a sudden overnight revelation but a lifestyle she’s proud to be living. Although always having an active lifestyle with her dad introducing Taekwondo to Australia and with her mum running a few healthy cafes, her wellness philosophy is one to take note of.


Browse our healthy recipes for some ideas and remember spices are your best friend.

Be creative in the kitchen, plan and prepare and you won’t even feel like you’re on a diet because it’ll become part of your lifestyle just like Cheah.

JavaScript is currently disabled.Please enable it for a better experience of Jumi.

Image: Thinkstock


NEXT: Check out our guide to supplements to discover the scoop.

If you think that vitamins, particularly antioxidants such as A, C and E help maximise your workouts, think again.

There’s emerging evidence that antioxidant supplements may adversly effect:

Oxidative stress during and after a workout
“Now researchers have extended this study by looking at the effect of antioxidants in trained female runners,” says Crowe. “The study, which was published in the European Journal of Sports Science, found that when blood was measured, the markers that indicated oxidative stress were found to actually be higher in those taking the vitamin C.” Though it is not clear why, it is yet more proof that we don’t really understand how supplements may work differently to food in our bodies, nor are we really across the many different lifestyle impacts supplements may have on everything from sleep and stress to exercise.


Puffy bags
“Lack of sleep can show as an accentuation of the hollows under the eyes, which are often referred to as ‘dark circles’ or tear troughs,” says Dr Gupta. “It can also accentuate any fine crepe-like wrinkles around the area.” So why does this happen? A lack of sleep causes deoxygenated blood vessels to dilate and flow closer to the skin’s surface. As the skin under our eyes is 10 times thinner than others areas of the face, say good morning to bluish-tinged panda eyes.

Read full article by Sara Veneris in the February edition of Women’s Health and Fitness Magazine.

JavaScript is currently disabled.Please enable it for a better experience of Jumi.

Acne & sagging
Severe sleep deprivation encourages the release of cortisol, a stress hormone that breaks down collagen, causing a loss in elasticity. Beeby states that these stress hormones impair the natural maintenance activities of the skin, leading to an increased rate of ageing, and also warns that increased levels of this hormone can stimulate oil production, leading to increased congestion and acne.

JavaScript is currently disabled.Please enable it for a better experience of Jumi.

Finding you’re not getting enough sleep each night? Here are 4 reasons why you NEED to get your beauty sleep.


NEXT: How to apply flawless foundation.

Salted caramel post workout smoothie – Women’s Health & Fitness

Simply place all ingredients into a blender & blend until smooth and creamy. Pour and enjoy.


JavaScript is currently disabled.Please enable it for a better experience of Jumi.


  • 3 heaped tbsp (approx. 30g) of natural whey protein (WPI or WPC)
  • 2-3 medjool dates (depending on desired sweetness)
  • 1/8 tsp pink Himalayan salt
  • 1 large frozen banana
  • ¼ tsp cinnamon
  • 1 cup rice milk

Change up your post-gym snack with this salted caramel smoothie by @silverspies.

JavaScript is currently disabled.Please enable it for a better experience of Jumi.

JavaScript is currently disabled.Please enable it for a better experience of Jumi.