Dec21
A while ago, while studying for my Wellcoaching certification, I ran across an article called The Making of a Corporate Athlete. The basic premise was that sustained high achievement demands physical and emotional strength as well as a sharp intellect. To bring mind, body, and spirit to peak condition, executives need to learn what world-class athletes already know: recovering energy is as important as expending it.
Interestingly enough, the article applied the principles of High Intensity Interval Training that I use to physically train my clients to the executive work day.
It recommended that after periods of intense focus on a singular task, you take a short break, get up and walk around, hydrate, or eat something of nutritional value, fueling yourself for the next intentional focused task. The research showed that it is a simple and easy way to increase work efficiency and decrease stress levels!
I love simple!
Exercise is extremely beneficial to our productivity at work as it increases the blood and therefore oxygen flow to our brains, and releases those ‘feel good hormones,’ endorphins, keeping us in a good mood.
Here are some simple, practical ways that we can introduce more physical activity into our work life.
Choose one or two that you can incorporate seamlessly.
1. Use your legs!- walk or bike to work. Many of us actually live relatively close to our jobs. Sometimes the traffic is so bad, that it would actually be a quicker commute to use your own horse power, be it cycling or walking. Be sure to wear appropriate shoes. You can stash a spare pair at the office.
2. Stair climbing – take the stairs instead of the elevator. Stair climbing burns significantly more calories than jogging at a moderate pace for half of the time.
3. Replace your chair with a physioball – This is one of my favorite tips for my executive clients! Using a ball as your “chair” forces you to work the core, thereby improving balance, tone and burning calories!
4. Schedule a walk over lunch- Many of my most successful clients schedule a 10 minute brisk walk during a coffee or lunch break every day. (Sometimes two) Take it outside and get your 15 minutes of sun to build some Vitamin D reserves! Consider walking to the sandwich bar, but remember to pick something healthy, or if you bring lunch with you, walk to the local park and eat it there.
5. Start a lunch-time exercise group – try to get other co-workers involved, having a regular routine, and the support from your friends, will help you to stick with your exercise program. You’ll be surprised how many “takers” you’ll have in January! I have a few clients in town that work for a large corporation and they meet to “do stairs”.
6. Personal delivery service – rather than sending an email, deliver messages, or discuss issues, in person with your co-workers. The additional exercise will really add up over the course of a week.
7. Make an exercise schedule – plan for your physical activity just as you would any other appointment during the day. Don’t allow interruptions to change your plans. If you exercise after work, plan ahead the night before by packing your gym clothes. If you wait until morning, you’ll be REALLY lucky if you can find both socks and shoes, your favorite workout shorts AND your water bottle. It pays to be ready the night before. Do all you can to minimize excuses!
8. Join a Boot Camp Class (Or Lean Out Lakeland if you live in Central Florida) where you will have a group of people expecting you, holding you accountable and providing you support and planned workouts and hopefully solid nutritional guidance.
What will YOU choose to seamlessly integrate more exercise into your work day and become a more productive and healthy Corporate Athlete?
Tags: boot camp, bootcamp, Corporate Athlete, Florida, healthy eating, HIIT, Lakeland, Lean Out Lakeland, Weight Loss, Whitney Cabrera BSN
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Jul9
Aileen "After".....so far. Scroll Down to see Aileen "Before".
After a great boot camp yesterday I went home and when in my closet and I pulled all of my size 22 -20 clothes out. I was amazed to see the pile of clothes I pulled out of my closet. I can’t see it daily but realized that I have come a long way from where I was. It reminds me that I am getting there but need to be consistant and patient. Today my calves have turned against me. I am hurting today from our trapize exercise. Doing good on my food and at 5:30am did my homework. To all of you who question “if it’s working?”….take it from a 47 year old woman who went from needing to lose 125 POUNDS now down to 97, from a size 22 to a size 16.” Every morning is a struggle with fighting with my mind and my body to get up…..when I go…. I am the biggest girl there, I am last in just about every exercise Whitney has set up, I can’t do a lot of the exercises, and I am just now able to run a little bit. When I started I couldn’t hardly walk fast. There have been many times I have wanted to say “this is just too hard, I just can’t do this anymore”. Then with much prayer, the Lord reminds me that I can’t keep up with the class. I am majority over weight and with that comes restrictions but I’m there and each time I get better and stronger…and one day….I will be able to keep up with the class and maybe even beat some of you, I can shop at the front of the store instead of the back where all the “WOMEN” clothes are…but most of all, food wont be a constant battle but a enjoyment to pick new and healthier food. So I hope that encouraged you today. Didn’t mean to write a book, this was just what was on my heart tonight….I may need one of you one day to encourage me.
Aileen's "Before" Pic, at size 22 with her hubby and son, Ronnie.
Tags: Daily Struggle, Florida, Lakeland, Lakeland Boot Camp, Lakeland Personal Trainer, Summer Meltdown Contest, Weight Loss
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May22
Tremendous stamina and hard work by all boot campers this phase. 5 weeks is a long time to remain so incredibly focused! Congratulations to Loren Whittington who lost 12 pounds these five weeks! Amazing, Loren!
Here’s some footage from our last day.
Phase Three Testimonials!
Looking forward to Phase Four!
Enjoying the Jourey,
~Whitney
Tags: Adult Boot Camp, Fat Loss, Florida, Lakeland, RN, Strategic Boot Camp, Testimonials, Weight Loss, Whitney Cabrera BSN
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Apr28
We’re rolling through April, and May is just around the corner…
Senioritis is in full bloom!
Our graduating seniors and their parents are anticipating the changes and the challenges the first year of college bring.
One of the concerns facing new freshman (mostly young women, but increasingly more young men) is the alarming trend of gaining a full 15 plus pounds IN THE FIRST SEMESTER of their freshman year!
Beginning June 8th, Strategic Wellness will be offering a 3 week hands on learning opportunity called, “Avoiding the Freshman 15″. The graduating and incoming seniors (current 11th and 12th graders) will be developing an offensive and defensive skill set to help them navigate the wellness challenges of life after high school graduation.
(more…)
Tags: BSN, College nutrition, Florida, Freshman 15, Lakeland, Strategic Wellness, Weight Loss, Whitney Cabrera
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Dec8
I just LOVE that saying, “I get by with a little help from my friends” (yes, I’m aware it’s actually a “song” and not a “saying”, but since it’s the only words of the song I know, and I’m not even quite sure who sings it – The Beatles? The Monkees? The B-52’s? – anyway, it was before my time & I call it a saying;-)
I think it would be an understatement to say that my friends have been my life-line this past year! They were there when I was in pain, when I was waiting those long agonizing months for surgery, when I was in the hospital, when I came home from the hospital (visiting me, bringing yummy meals, and getting me out of the house!) and alas…as I am rehab’ing – they are STILL there. (more…)
Tags: Disney, Friends, Lakeland, Marathon, training, Trish Buchanan, Weight Loss, Whitney Cabrera
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