Article - Fitting in fitness when you’re back at work

Fitting in fitness when you’re back at work

Before we know it summer holidays have passed and we are back in the office, wishing we were outside enjoying the sunshine and getting some exercise in the beautiful outdoors. But for those of us who work in an office, that does not mean movement and fitness need to go on the back burner.  I am a big advocate of making small habits to create great changes in our lives, as these are often the most powerful and effective.  The smallest habits are the ones we can continue with when our  lives and schedules get out of control – we are the sum of what we do consistently, not what we do on occasion.

Why fit in fitness at the office though?  Surely it’s better if I find an hour in the weekend or try to get up earlier in the morning?  If you can manage those things on a regular basis and enjoy them, by all means go for it, but I want to keep this even smaller and really simple because that is where the magic is and many of us either don’t have the time or just cannot make bigger habits stick. If we can fit in tiny moves and change a few small habits we are on to a winner.

Here are some fitness moves to try:

1. Activate in the morning for the rest of the day

Turning on muscles in the morning is a great way to get some bang for your buck through toning and conditioning.  If we turn on / engage muscles in the morning, we are more likely to use them for the rest of the day – think of it as a ‘wake-up’ call for your muscles.  Choose an area you want to work on – the tummy is a good one to start with, as engaging your stomach muscles helps with posture and protecting your back at work, while helping tone and tighten this area.  Simply sit in your chair or standing up, pretend someone is about to hit you in the stomach and perform a ‘brace’ or tightening of the stomach – hold for three seconds, relax and repeat 10 times.

2. Get some resistance moving happening

Many of us avoid resistance or weight bearing movement, but it is one of the quickest, most effective ways to exercise for great health and great body shape.  Try in the office some chair squats standing up and sitting down in your chair - but the key here is to do it slowly. Count three seconds up and three seconds down to ensure you load the muscle, so it does all the work and not your precious joints.  Aim for 20 repetitions in the morning to set you up for a great afternoon.

3. Back mobilisations

These are fantastic for reducing tension and stress as well as improving posture. Click here for an info sheet with images on how to perform thoracic mobilisations.

Changing some routines and habits - no matter how small - have a profound impact on our health and wellbeing and I am so excited to be able to offer my new super-accessible health program Motivate. It’s a six week programme for sustainable weight loss, with tips and tricks and help you start to build healthy habits through a brand new mobile app.

Unlike other programs that can be unrealistic and short-term, I gradually introduce you to the choices and behaviours that make the biggest impact on fat loss.  You will be guided with the help of short, fun videos and be able to share the journey with a supportive community of fellow subscribers.  I will follow your progress and help keep you accountable for your success. Motivate’s next program starts on January 18 so sign up now at

And if you use ecostore2016 as your code you’ll receive two programmes for the price of one!

Remember – be amazing .
Lee-Anne xxx

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