OFFICE FATIGUE BUSTERS a/k/a MINI FAT BURNING WORKOUTS
As a paralegal working in the high stress field of law, fatigue can set in early in my workday. Muscle tension, headaches and physical inactivity are daily factors that can lead to packing on the extra pounds.
Day after day, “multi-tasking” can contribute to elevating “cortisol” levels that trigger your body to store fat (particularly abdominal body fat. ) Cardiologist’s warn us about the dangers of the “ apple” body type that genetically stores fat in midsection. An increase in abdominal fat cells directly correlates to increase risk of heart disease, diabetes and other cardiovascular disorders.
So how do I successfully keep the pounds off and reduce my cortisol levels?
Here’s my daily 9-5 Fatigue Busters and Fat Burning Mini Exercises
AVOID THE OFFICE PITFALLS—Vending Machines or Co-worker Goodies
Avoid joining co-workers for a mid-morning smoke break, Susie’s “Famous Pound Cake”, or raiding the vending machine. Make the most of your paid work breaks to manage fatigue and rev your metabolism. Sitting at a desk certainly isn’t burning any calories so I use my breaks to “multitask” for my own benefit.
SUPER STRETCH- Stir the Pot
One of my favorite stretches comes from awesome Tony Horton of kick butt workout P90X. This stretching exercise loosens up the shoulder, neck and arm muscles. Relieves the tension and fatigue that accumulates from working on the computer, answering phones or doing hours of paper work at your desk.
Take a wide stance. Bend forward at the waist, leaning over to allow the right arm to swing freely. Swing the arm clockwise as if stirring a large kettle for 10 rotations. Now in a counter clockwise direction stir your imaginary pot again 10 times. Repeat stretches with the left arm going in both the clockwise and counter-clockwise direction.
WALL PRESS- Fights flabby arms and “back fat”
With feet shoulder width apart, stand facing a closed, locked door or wall. You should be approximately 3-4 feet from the wall or door. Lean forward with hands flat on the solid surface and lower towards the wall like you were doing a push up. from the wall back to a standing position. This works the shoulders, back and triceps muscles. Repeat 15 times. Perform 3 sets of 15 reps.
SQUATS- Super metabolism charger!
Squats work the largest muscles in your body—the quads. Working out this large muscle will burn lots of calories and reset your metabolism to burn fat for the rest of the day!
Stand with feet shoulder width apart. On a count of 4 slowly lower yourself to a position that mimics sitting down in a chair. The movement should be slow and controlled. Do not bounce. Pressing from the heels on the count of 4 slowly return to standing position. Repeat 15 times for 3 sets.
Your break time is up. Make sure you drink one of your 8 glasses of water to rehydrate yourself and be proud that you stayed away from junk food from the vending machine. You just reduced stress, released muscle tension, burned fat and recharged your metabolism…..all on your mid-morning break! Repeat at lunch time and at your 4 o’clock energized, accomplished 3 mini workouts and guaranteed to shed abdominal body fat!
CINDY’S SUPER TIP:
NUTRITIONAL SUPPLEMENT TO BURN EXTRA FAT:
Take these great fat burners right before you exercise on an empty stomach.
N-acetyl carnitine 1- 500 mg capsule
Omega-3 Fish Oil 3- soft gels 300 mg.
You avoided the doughnuts and soda….now’s the perfect time to choose the right “snack” to fuel your metabolism and burn more fat.
SUPER MINI ANTIOXIDANT SHAKE
6 ounces cold water
3 ice cubes
1/3 cup frozen blue berries, raspberries, blackberries or strawberries
1 scoop unsweetened protein powder
1 tsp. Chia seeds
1 tsp. flax seed oil
1 pkt zero calorie Stevia
Whiz this super shake in the morning and bring it for your mid-morning break.
I have Cuisinart’s personal blender at work. It motivates me to stay on track and reach for a healthy protein shake instead of sweets or fats. It was worth every penny!