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.

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Ready to become a WH&F warrior? Join our free four week summer body challenge with the December issue of WH&F!

4. Get ready to SWEAT. Familiarise yourself with our program and get to know your week to week tasks.
5. Stay tuned on our website and on social media on for motivation, tips, updates and great prizes including a bootcamp with the WH&F team


Each of the four weeks will be made up of different workouts with different goals. We encourage you to look thoroughly at each workout and demonstration pictures in the December issue of WH&F. Want more? You will find loads of workouts and helpful tips each week on Facebook and on our website. 

Because we’re all time poor, the challenge has been configured with forgiving tweaks and hacks that let you work it with your schedule. Based on six 30-minute high-intensity workouts a week, it requires next to no equipment. So there’s no excuse to put yourself last!


2. Mark the 16th of November in your diary. This the CHALLENGE START DATE. 


1. Grab your December issue of WH&F

WH&F have teamed up with September cover model and trainer Sheena-Lauren to create a challenge designed to get you in your best physical and mental shape for summer and beyond. The 28-day program, which you can find in the December issue of WH&F, will boost your metabolism, blast fat, tone and accentuate YOUR unique shape while bathing your brain in endorphins and other ‘hell yeah, I can’ chemicals.

Subscribe online at Subscribe&Shop or pick up an issue at your local supermarker or newsagency! 


3. Like and follow us on Instagram @whandfmag and post a gym selfie, and don’t forget to add #RawFitspo! You can always email shots to
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So, what are you waiting for? Help make this the BEST SUMMER EVER

1. Heat oven to 180°C. Cut the tops off the capsicums and de-seed them. Keep their ‘lids’.

6 capsicums, any colour (or one per person)

  • 2. In a bowl, mix together the chickpeas, coconut oil, Moroccan spices and pink salt.

  • 5. Serve capsicums with fish of your choice, grilled or pan fried with olive oil.

  • Recipe from

  • 4. Fold the zucchini ribbons over the top of the chickpeas, put the ‘lid’ of the capsicum on and bake in the oven for about 20 to 25 minites or until the capsicums look cooked.

  • 3 tbsp coconut oil

  • 1 zucchini

  • Dash of olive oil

  • Tip: Stuff capsicums with quinoa, nuts or seeds as a delicious vegetarian or vegan main meal.

  • Salmon fillets

Looking for healthy mid-week recipes? Try these spiced chickpea and kale-stuffed capsicums from naturopath Cassie Mendoza-Jones.

¼ bunch kale

1 tbsp Moroccan spice blend

Pinch of Himalayan pink salt

3. Grate the zucchini and lay the strips over the side of the capsicums so they can be folded over before baking. Stuff the bottom of each capsicum with some kale, then fill with 1 to 2 tbsp of the chickpeas.

1 tin organic chickpeas, rinsed well

Ingredients (serves 6)

Wednesday: Weights

Friday: Weights

On overcoming challenges:
I started the competition and was going really well, I lost seven kilos in the first five weeks and then I tripped while walking my son to school, falling forward and rolling onto my shoulder at great velocity, injuring my trapezius muscle, putting myself out of training for three weeks. In my defeatist 20s I definitely would have given up, but now I’m in what I am calling my power 30s and I kept going. I kept eating really well and walked slowly and gradually introduced exercise again. Even if I didn’t win, I was going to cross the finish line!

Jessica-Whaler before and after pics - Weight loss stories - Women's Health & Fitness

Snack: Low-fat cheese slice with six wholemeal rice crackers

On food swaps:
During the 12 weeks, my partner and I bounced off each other, inventing healthy low-carb high-protein meals. It was fantastic – we both missed junk food and sugar together. We enjoy the occasional carb load now, but we keep it to Friday nights and once a week now we are in more of a maintenance mode.

Tuesday: 60-minute walk in sunshine with son in baby carrier

On workout motivation:
Any cardio exercise that I did to complement my weights program I made sure to include my children as much as possible, I walked my eldest to school each morning and home every afternoon. On weekends I planned active adventures with the whole family. I also looked for incidental exercise wherever possible.

Lunch: Barbequed (grilled) chicken breast with zucchini and cottage cheese

I quit the nightlife and the lifestyle that ensued for the birth of my first son, but gained 30 kilos in that pregnancy, a post-partum weight of 95 kilos. In the years that followed I lost a total of 40 kilograms. The breakdown of my marriage by my son’s third birthday and the depression that followed caused my eating habits to wain and I became quite thin. I was not eating enough for my body and although I was petite, I was tired and iron deficient.

Snack: Apple

I grew up a competitive swimmer and throughout my teens I only knew what it felt like to be super fit. When I quit swimming, after being so disciplined for the majority of my life, I threw myself full throttle into late nights, parties, drinking, smoking, late-night kebabs and hangover food. In my early 20s I started gaining weight. I have no issue with admitting that I used alcohol as a crutch socially and that I spent a decade comforting myself with food.


Dinner: Bolognaise sauce with super-lean mince and zucchini pasta

Saturday: Outdoors exercise with family –

Jessica Whaler: October 2015 BodyBlitz winner - PHOTO - Women's Health & Fitness

On cheats:
I will not lie, I did indulge in a few little goodies over Easter, but rather than quitting I put the long weekend behind me and started fresh again, determined to make up for it the following week. This was different than anything I have done in the past. The old me would have given up, thinking I had messed up and fallen off the wagon, and just forgotten about the competition. But I was determined to finish this time and I wasn’t going to let some chocolate get in the way.

Having a goal with a deadline to work toward definitely gave me the motivational kick that I required. I have attempted to enter in 2007 and 2011, never completing the 12 weeks. Not even coming close. I didn’t want to be that person again, I didn’t want to give up! Now, weight training has become a part of my life; it has been great for my mind and my body, I am confident and I am happier. I am now addicted to feeling good and getting that feeling from exercise instead of food.

Breakfast: Egg white, mozzarella and short-cut, fat-trimmed bacon omelette every morning

Snack: Greek yoghurt with teaspoon of peanut butter

Sunday: Incidental exercise (shopping, groceries, chores)/ Active Recovery

On goals:
I want to keep working out and get into bodybuilding, powerlifting or Olympic weightlifting, or all of those! I love to compete and have goals to work toward. So watch this space! This is just the beginning.

Thursday: 60-minute walk in sunshine with son in baby carrier

On measurements:
I don’t even care about the measurements because my body feels strong and toned. I am absolutely stoked – I look amazing and better than I did throughout my 20s pre children. My confidence is through the roof because I look and feel great.

Monday: Weights (combination of hypertrophy & max strength)

After a tumultuous introduction to the dating world for the first time in over a decade, I met Dustin. He introduced me to weightlifting and I fell in love. When I became pregnant with my second son I was fit and strong. There are so many women out there who manage to stay fit during pregnancy…kudos to them! However, that’s just not me. I battled morning sickness and lethargy and by the third trimester I didn’t care about anything except eating. I had grand plans that all went out the window and I compared myself to examples of fit pregnant women and then I made myself miserable about it. Throughout my life I’d spent so much time comparing myself to others, this time I chose to stop that nonsense immediately. I relaxed about everything and simply enjoyed myself for the remainder of the pregnancy and looked forward to my return to exercise, with the incentive being the BodyBlitz challenge.

2. Portion size

Have realistic expectations. If you weigh under 100 kg then it’s not safe or realistic to try losing more than 0.5 kg per week. If you weigh between 100 to 150kg, then one kg per week is achievable, and if over 150 kg, then two kg per week is considered healthy.

Find something that suits you. Hate the gym? Then don’t force yourself to go. Instead find something you enjoy (maybe yoga, bushwalking, pole dancing or underwater hockey is more your style?). If you indulge in fitness pursuits that you value and enjoy, you will be happier and more motivated.

4. Inadequate protein



Less filling and easy to over-consume. Smoothies and juices may seem like healthy options, but can be packed with sugar and kilojoules. Cut back on sweetened beverages. Think carefully about long-term alcohol habits and drink less.

Struggling to lose those last few kilos? Here are some common weight loss saboteurs that might be getting in your way.

Be open to change. Just because running half marathons worked for you five years ago, doesn’t mean that running is still the best option for you now. Listen to the needs of your body and switch to a new fitness routine if necessary.


3. Mindless eating

So how can we stay on track?

1. Liquid energy

Eat slowly and use smaller plates.

Inadequate fibre and/or protein can lead to overeating. Both these nutrients are filling and should be included at every meal. Protein is important also for maintenance of muscle mass.

Think about your core values and what you want out of life. What brings you happiness? Perhaps you rank health as a high priority and want to feel good and have more energy? Now look at small steps you can take to live in line with these values.

We live in a culture of plenty, and food is easily available. Keep snacks out of sight to avoid temptation and overeating.

Figure competitors sport around five to 10 per cent body fat for a competition, but it’s certainly not kept that low all year round. This means that even for the most muscled individual, sculpted abs (or indeed a sculpted aesthetic) is not always a reality.

If you’re looking for clear muscle definition, you need to lose the subcutaneous, or surface, fat. It’s true when they say, ‘abs are made in the gym and revealed in the kitchen’.”

“Less body fat will increase the ‘visible effect’ of tone,” says Ruys. “But tone can improve your shape, even with body fat.”

How to achieve that ‘shredded’ look

NEXT: Check out our Body transformations section or read about How to improve muscle definition

To achieve the ‘shredded’ look of a figure model, increased muscle mass is generally required – more so than for the taut, slender lines of a bikini model. However, the acquisition of either body would usually require a decrease in body fat.

According to exercise scientist Johann Ruys, “Muscle mass increase is generally associated with an increase in tone, but an increase in tone is not necessarily associated with a major increase in size.”

Want to achieve that ‘shredded’ look? It usually requires an increase in muscle mass and a descrease in body fat.

Alexa Towersey, personal trainer and co-founder of the Creating Curves program – a program based on her experience training models and Miss Universe competitors – says “The training you do in the gym creates the muscle tone or muscle mass, and the correct nutrition allows you to get lean enough to show it off at its full potential.

Increased muscle mass (i.e. size, width and volume of your muscle fibres) will help your muscles become more visible beneath body fat; however, significant mass is not always necessary for improved tone.