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!

Discovering complementary therapies


There’s no denying complementary therapies are on the rise. We’ve taken the guesswork out of discovering what these therapies mean and how they can be of benefit to you.


Osteopathy: Using observation and manipulation, the practitioner addresses any structural difficulties of movement which may affect the body and works towards realignment. May help with back or neck pain.

Acupuncture: Traditional Chinese therapy uses needles on specific meridian points, or ‘energy lines’, to address specific ailments and diseases. Based on the opposing forces of yin and yang. Can be used for a range of conditions including arthritis, allergies, asthma and insomnia.

Homoeopathy: Uses extremely diluted organic extracts. Based on the philosophy of ‘like cures like’ (not dissimilar to vaccines), homoeopathy is concerned with the underlying causes rather than the immediate symptoms. Has had good results in the treatment of colds, eczema, nausea and obesity.

Iridology: Analysing a person’s health by an examination of a person’s eye, specifically the iris. Often used by naturopaths and herbalists to identify the cause of a person’s illness.

Kinesiology: A system of muscle testing linked to the functions of organs and energy. Has been used in the treatment of allergies, depression, tiredness and back pain as well as identifying any vitamin or mineral deficiency.

Naturopathy: Looks at diet and lifestyle and may use numerous treatments including herbs, essential oil, extracts and natural supplements. The focus is on prevention and self-help.

Herbal Medicine: A sophisticated ‘complete’ medical approach that has many branches including traditional Chinese medicine (TCM) as well as traditional Western methods. Has been popularly used in Australia to treat skin conditions such as eczema as well as treating digestive problems and sexual difficulties.

Chiropractic: Similar to osteopathy but uses more direct thrusting movements to realign the body rather than gentle manipulation. May also employ X-rays for diagnosis. Most commonly used for back and neck pain and sports injuries.

Hypnosis: The patient is placed in a ‘trance-like’ state where the practitioner is able to address any hidden problems. Has been used as part of an effective treatment for phobias and addiction, particularly smoking.

Looking for more natural ways to combat certain health issues? Discover how to reduce bloating naturally.




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Fish taco bowls with three salsas recipe

Get your Mexican fix with this fish taco recipe by pro surfer Sally Fitzgibbons. 

Tomato salsa

3. To fry the fish, coat both sides of the fillets with our. Heat 2 tbsp of butter in a pan and cook 2 fillets at a time on medium-high heat, 2 minutes per side. The fillet will fall apart when cooked.


  • 8 flour tortillas
  • 600g white fish fillets
  • Canola oil spray
  • Flour (for dusting)
  • Butter (for frying)
  • 1⁄2 iceberg lettuce, finely chopped



  • 2 ripe avocados 1⁄2 red onion, finely diced 1⁄2 red chilli, deseeded, pith removed, finely sliced 1⁄2 cup coriander leaves, finely chopped
  • Juice of 1⁄2 lime Juice of 1⁄2 lemon.

*If you prefer to a hit of chilli, add the chilli as you go to suit your tastes. 

  • 4 fresh tomatoes, diced 1⁄2 cup coriander leaves, finely chopped 1 red chilli, deseeded and pith
  • removed, nely sliced


  • 1 ripe mango, diced 1⁄2 red chilli, deseeded and pith removed, finely sliced Juice of 1 lime 1⁄2 cup mint leaves, finely chopped

Catch Sally at the Perth Fitness & Health Expo, August 20-21 at the Perth Convention & Exhibition Centre and the Brisbane Fitness & Health Expo, October 22-23 at the Brisbane Convention & Exhibition Centre. For more information visit the official website.

4. Serve fish in the tortilla cups with chopped lettuce and salsas.

What you’ll need (serves 4)

1. To shape the tortilla bowls, preheat your oven to 180°C. Wrap four of the tortillas in foil and place on oven tray for 10 minutes just to warm them up.


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Mango salsa


2. Remove tortillas from foil and spray lightly with oil. Place them between the holes of an upside-down muffin tray, lightly pressing them down in the centre to form the base of the bowl. Repeat with three remaining tortillas. Bake for 10 minutes or until golden. Remove from oven, allow to cool, and repeat with the other four tortillas.

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.