Tips for Staying Healthy at Work

It’s seemingly easy to stay fit when you have free time or during the weekends. The trouble arises Monday- Friday when 8 hours of your day is dedicated to work accompanied by an extra hour or two per day for pre and post work travel time. We’ve all been there!

What if there was a way to stay fit and healthy while at work? While there isn’t a definite way that can work for everyone, here are a few tips that might work for you.

Meal Planning

There are a number of benefits when it comes to meal planning. Whether cooking for yourself or an entire family, meal planning can save you energy, time, and most importantly help to improve your eating habits.

Meal planning for your work week will ensure you always have something healthy to throughout the day and allows you to get your body used to a regular eating schedule.

Stay Hydrated

There are times when we might believe we are hungry and we aren’t. It’s really just our bodies way of telling us we are dehydrated. Water is necessary to keep your body functioning properly.

If your office doesn’t have an available water color, be sure to purchase your own reusable water bottle so you can hydrate your body throughout the day.

Keep your body in motion

Many of us have office jobs that restrict us to our desks more than we would like. This means we need to find time to allow our bodies to get up and move around at least every hour or so.

If your office has both stairs and elevator,  opt to take the stairs at least once a day or take a walk around the block on your break. If your company allows such requests, ask for options other than a standard office chair. You can even swap out for a standing desk or a stability ball every once and awhile.

Stash healthy snacks

The pros of meal planning have been mentioned but there will be some days where the lunch you have had just isn’t enough. This isn’t a huge issue! Just be sure to keep a stash of healthy snacks (dried fruits or nuts) in case hunger happens to strikes.


2016 Fall Fitness Trend

The season changes, the temperature becomes cooler, and the drive to go to the gym let alone workout begins to diminish. Does this sound like you? Don’t worry! We’ve all been there! The key is to find new ways to reignite your passion for working out.

If you feel like you need a little assistance on how to keep up your workout momentum, try one of the new fall trends below. You never know, one of these trends can serve as inspiration for you to get in shape before the cold temperatures and holiday season arrive!

Hula Hooping

Surprisingly enough, hula hooping is moving from the playground to the gym! You will soon be able to find hula hoops in many gyms as they come in a variety of sizes and weights.

Not only can hula hoops can be used to work out your upper body and your core, they’ll make you feel like a kid again!

Workout Monitoring  

Smart phones, smart watches, smart rings…oh, my! There are more than enough gadgets out there to assist with self-monitoring your workouts and the benefits of using such devices are endless. These devices allow you to keep track of:

  • Your eating habits
  • Workout routines
  • Meal planning

Some apps even allow you to take a picture of what you’re eating to classify the nutrition facts and ingredients by simply taking and uploading an image of their meal.

Gym Wear

While gym apparel is not by any means a new trend, it is in fact, getting bolder and bolder. Many fitness fanatics are no longer opting for sweatpants and t-shirts anymore. They are wearing apparel that has fun designs and can be worn throughout the entire day.

Athletic companies are creating sports apparel designed to be fun and after all, when you look good, you feel good.

Tips to Avoiding Injury When Performing Common Exercises

Physical exercise is a significant aspect of maintaining a healthy lifestyle, however exercising improperly can result in injury.

The pain and length of time it may take to heal from certain injuries can easily be avoided if the exercise is performed correctly. Unless you have experience as a licensed fitness expert or have previously been trained by one, it is imperative you are knowledgeable of which exercises are more prone to injury.  

These exercises include:

  • Crunches
  • Deadlifts
  • Leg extensions

Now let’s go through the Do’s and Don’ts of each of these exercises.


High speed twisting motions. Performing this exercise in this manner may lead to disc herniation as well as muscle spasms.
Crane neck back and forth at high speed: The key to avoiding cervical spine injuries is reducing the speed of movement and keeping your abdominals flexed.

Bend your knees and hip at a 90-degree angle. It may be helpful to lie on your back with your feet against the wall.
Raise your head and shoulders off the floor and tighten your abdominal muscles
Avoid neck straining by crossing your arms on your chest rather than behind your head


Neglect to warm up and use improper form. This may result in disc herniation, lumbar injuries, and muscle spasms.

Maintain a neural spine, proper posture, and a strong core. Be sure to hinge at the hips while simultaneously extending the hips and contracting your glutes

Kettlebell Swing

Use your arm to power the movement of the kettlebell. This can lead to damage in your rotator cuff as well as put you at risk for other shoulder injuries.

Target on the motion of your lower body. Contract your hip when swinging the kettlebell forward. This will assist your body to move consistently without putting most of the strain on your arms.

Remember, it is important to seek professional assistance or training when performing any exercise especially those mentioned above.