Tag Archive for: personal trainer

Wonderfully Fit Personal Training

Which Type of Yoga Is Right for You?

/in , , ,

There are quite a number of types of yoga these days that try to differentiate themselves from one another and emphasize certain aspects of the entire practice of yoga. Traditionally, yoga works on the body, mind and spirit, though most Western yogas tend to focus on the body.

If you live in a moderately large city, you should be able to find several different kinds of studios and teachers, including:

yoga

* Hatha
* Iyengar
* Vinyasa
* Kundalini
* Bikram
* Ashtanga

Yoga

Hatha

Hatha yoga is the most traditional of all the forms of yoga, and dates back thousands of years. The name means willful or forceful, and the word is a combination of hat (sun) and ha (moon) representing power and balance.

Hatha works with the energy centers of the body, the chakras, as well as the muscles, flesh and bone, for a holistic workout. The main focus is on surrendering to and perfecting the many poses in this form of yoga. There are levels of practitioners who can do increasingly difficult poses for flexibility. They also improve their focus and concentration through meditation.

Iyengar

Iyengar yoga was founded by B. K. S. Iyengar in the 1970s in India and is a form of Hatha yoga. Iyengar’s focus was on detail, precision and perfect alignment for the asanas (poses) he studied and taught, in order to develop strength, mobility and stability. Before his death at the age of 95, Iyengar was said to have perfected approximately 200 Hatha yoga asanas.

Vinyasa

Vinyasa yoga is also known as flow yoga. It uses the same asanas as Hatha yoga, but they are put into sequences that move easily from one pose to the next. The word vinyasa means “breath-synchronized movement,” which refers to the movements being performed in conjunction with inhale and exhale patterns and for the asanas to be held for a certain number of breaths.

Kundalini Yoga

Kundalini yoga emphasizes the balance of mind, body and spirit through the moving of energy in the body, specifically in relation to the chakras or energy centers. Kundalini yoga has several unique postures designed to move the chakra energy up the spine. It does not require a lot of flexibility or stamina and can be done by anyone at any age. There are no levels to the classes the way there are with other forms of yoga such as Hatha.

Bikram

Bikram yoga, founded in the 1970s by Bikram Choudhry from Bengal, is also referred to as hot yoga. It is relatively simple in some ways because it uses only two breathing exercises and 26 Hatha yoga postures done in the same pattern every day for every lesson. However, the poses are demanding and the studio temperatures range from 80F to 110F, with a relative humidity of around 75%. This can also cause severe dehydration and pose a serious health risk to anyone with heart health issues.

Ashtanga

Ashtanga yoga is a form of Vinyasa yoga designed to flow the movements together, but in a more rapid and demanding way. It was founded in the late 1940s by K. Pattabhi Jois from India. It has seven main series – a basic one, and increasingly advanced ones. All of them are vigorous and very few practitioners are known to have reached the highest levels.

The type of yoga you choose should be based on your overall physical health and stamina. If you are a beginner and/or senior, try Hatha or Kundalini if there is a studio near you. For something more lively but not too demanding, try Vinyasa. Then see what a difference yoga can make to your health and vitality.

Wonderfully Fit | Nutritional Consulting

Sample Weekly Meal Plan for a Clean Eating Lifestyle

/in , ,

Looking for a sample meal plan to help you get started on a clean eating lifestyle? Here’s a week’s worth of great, clean meal ideas that you can try at home.

meal

Day 1

Breakfast: Poached egg with marinara – Use homemade marinara to avoid the processed stuff in jars.

Lunch: Chicken salad and pita – Greek yogurt is used in place of mayonnaise to fit in with clean eating guidelines.

Dinner: Black bean burgers – Use whole grain or whole wheat buns. Add a dash of cayenne for a little kick.

Day 2

Breakfast: Green protein smoothie – You can use your favorite leafy greens for this recipe. Blend in fruit for added sweetness.

Lunch: Veggie sandwich – Use whole grain or whole wheat bread and several types of veggies such as bean sprouts, tomatoes, avocados, cucumbers and your favorite type of leaf lettuce.

Dinner: Roasted salmon and kale with rice – Squeeze a lemon wedge over salmon and rice for a fresh pop of citrus.

Day 3

Breakfast: Chia breakfast pudding – You can find many variations of pudding to fit your taste, some of which include fruit, oatmeal or peanut butter.

Lunch: Lettuce wraps/lettuce cups – Look for one of the many delicious and easy Asian-inspired dishes.

Dinner: Pasta with olives, tomatoes and goat cheese – Long noodles are ideal for this recipe. Be sure to use whole grain or whole wheat pasta.

Day 4

Breakfast: Egg in a basket – A very simple and delicious way to incorporate veggies. You can use squash, bell peppers, or even potatoes.

Lunch: Superfood smoothie – Blend a variety of berries, leafy greens, greek yogurt and your choice of fruit juice for a sweet and healthy treat.

Dinner: Stir fry – Rice and veggies such as mushrooms, broccoli, carrots and sugar snap peas sautéed and tossed together. May incorporate your choice of lean protein or tofu.

Day 5

Breakfast: Breakfast cookies or bars – Grind oats in a food processor and mix with your choice of fruits and nuts. Flax-seed is optional as well as types of spice such as cinnamon or nutmeg.

Lunch: Burrito wraps – Beans, rice and spinach or kale wrapped up in a warm tortilla.

Dinner: Quinoa chicken – Bake chicken breast with your favorite seasonings, slice and serve on top of a bed of quinoa. Use a lemon wedge for a citrus boost.

Day 6

Breakfast: Veggie frittata – Zucchini, onions and bell peppers are roasted and then baked in an egg and cheese mixture. You can use your favorite veggies.

Lunch: Spinach salad – A very delicious and versatile salad. May incorporate fruits such as raspberries or dried cranberries sweetened in fruit juice.

Dinner: Sweet potato skillet – Sweet potato sautéed in Tex-Mex inspired flavors with beans and tomatoes, or served with a ground lean protein such as turkey.

Day 7

Breakfast: Warm oats – A very filling meal of oats cooked with your choice of fruit. To sweeten, use pure organic honey or pure maple syrup.

Lunch: Tuna salad – Incorporate Mediterranean flavors in your dish with olives and artichoke hearts. Serve on whole grain or whole wheat bread or crackers.

Dinner: Shrimp or chicken kebabs with veggies – Grill a lean protein on skewers with veggies such as zucchini, bell peppers and grape tomatoes.

Clean eating has never sounded so good. If you’ve been thinking that eating this way is drab and boring, think again. Let the healthy yumminess begin!

Motivation Series

Hate Exercising But Need To Lose Weight

/in , ,

The majority of people don’t truly like exercise for the reason that it often signifies panting, sweating, pain, etc. They equate exercise with torture that the require to endure just to hold on healthy.

The people who do like exercise may look down on these “slackers” as being weak and lazy.

exercise

Are they correct?

No. They’re not. Forget what the magazines, personal trainers and weight loss ads explain you. It’s not simple to lose weight and get in shape. It takes time, effort, sweat, pain and sacrifice.

None of these are truly fun except you enjoy working out. This is the difference between those who do exercise and the majority who don’t. The former actually enjoy what they are doing. They feel a sensation of joy and achievement after a physical exercise session. That’s their reward.

Those who hate to exercise don’t get whatever in return. They feel neither proud nor convinced with themselves. anyhow, so as to be fit and healthy, exercise is of paramount importance. in truth, without it, you can never be fit. Period.

So what do you do if you hate to exercise?

The fallacy here is that exercise requires to be a few boring, traditional task that everybody else is doing. lots people hate to run but they know that they should do it if they want to lose weight. So, they force themselves to do so. What occurs then?

For starters, they dread having to run and the feeling of dread only goes away once they have completed the activity. at some point, they just quit and mention that it’s just too torturous to run daily.

So how do you treatment this situation?

Simple.

Find an task you enjoy doing. perhaps you like swimming? Or hiking? Rock climbing? Kickboxing, yoga, Pilates, spinning, Zumba, Latin dancing, karate, judo, body building, Crossfit, etc. There are so lots different tasks that are physical. You can completely find one that you enjoy doing. perhaps you love playing basketball or tennis? Team sports are fun and the competitive nature of these sports will keep you going without even having to reflect doing so. All these tasks are sorts of exercise. pick one that suits your personality. Then all you require to do is engage in this task daily or as often as you can. Push yourself to break your own personal bests. Do it with intensity.

You love cycling?

Decide the distance you will cycle and record how long it took you to complete the course. goal to do it faster the following day. Keep reducing the time till you truly can’t get better. Then, boost the distance. This is how you train with incremental goals. You may not are aware of it but through time you aren’t only building up your stamina and strength, but you’re also establishing the routine of exercising. It’s the routine that will determine whether you get fit or fail in the long run. It’s completely a MUST that exercising becomes a routine for you. Once you have it ingrained in you, you will find yourself exercising every day. Skipping workouts won’t even cross your mind and on days when you just don’t have the feeling of it, the routine will make you go do it anyway.

Activity begets more task.

When you’re active, you will be tempted to try different sports. Referring to our already example, you may realize that you become a better cyclist; you’ll require to strengthen your muscles. You’ll then go to the gym and concentrate on squats and machines that will work your abductor legs, quads and abductor muscles.

One thing leads to another.

The first step is the most crucial one. It’s absolute to pick to do something you like. If you truly can’t find one physical task you like amidst the plethora of activities accessible today, then it’s misfortune. You will never ever have the health and body you desire.

That’s the cold, difficult truth… but you’re completely better than that. You surely earlier have an task in mind. It’s time you stop reading this and go decipher how you will do this task you’re thinking about and take it to the following level. Do what you require to do today in order to you won’t have to regret tomorrow.

Wonderfully Fit | Nutritional Consulting

Choosing Whole Grains Vs Refined Grains

/in , ,

Whole grains vs refined grains. A whole grain is a grain that consists of each and every one of the original components that were present when it was growing in the area. Refined grains, on the other hand, have had a few of the components removed to give them a better texture and a longer shelf life.

These refined grains are more generally used and find their way into our diets more often. though, recent studies indicate that it may be absolute to omit refined grains exhaustively, in favor of the whole grain substitutes.

grains

Parts of a Grain

A whole grain is a grain that consists of all of the original components that were present when it was growing in the field. Refined grains, on the other hand, have had some of the components removed to give them a better texture and a longer shelf life.

These refined grains are more commonly used and find their way into our diets more often. However, recent studies indicate that it may be best to skip refined grains altogether, in favor of the whole grain alternatives.

Parts of a Grain

Grain begins its life as the seed of a plant. It consists of an edible kernel surrounded by an inedible husk that protects it from the dangers of nature. The kernel itself is made up of three parts:

* The bran is the outer skin of the kernel. It contains lots of dietary fiber and B vitamins, as well as protein and starch.

* The germ is the part of the kernel that is the embryo of the seed. It is high in both vitamin B and vitamin E, as well as fat and protein.

* The remaining part, the endosperm, is the part of the seed that provides energy to the germ. It increases safe storage times, but has little else to offer as far as nutrition goes.

Refined Grains

When it comes to refined grains, the bran and germ have been removed mechanically. The main reason for this is so they last longer before spoiling. Neither component is especially hardy, so removing them creates a product that will stay on the shelves for much longer. Refined grains also have a finer texture, which some people find to be preferable.

Many of the health benefits of cereal grain are removed during the refining process. Without germ and bran, grains do little more for us than provide energy. Studies show that sticking with whole grains can reduce the risk of heart disease, diabetes and stroke.

Another type of grain available on the market is enriched grain. These grains have had several nutrients added to them, such as iron and riboflavin, in order to restore some of the nutritional value lost during the refining process. While enriched grain is healthier than other refined grains, they are nowhere near as beneficial as their whole grain alternatives.

Looking for ways to add more whole grain to your diet? The next time you go shopping, consider choosing whole wheat bread, rice and pasta instead of the enriched or refined alternative.

When shopping for whole grain products, it’s important to check the nutritional facts panel and go over the ingredients. Even if the label says multi-grain or something similar, it may not be made with whole grains.

Always make sure that “whole wheat” or “whole grain” is among the first items to appear on the ingredients list. That way, you’ll be completely certain that these products will provide you with the nutrients you need to maintain a healthy diet. There’s really no better time to add the versatility of grains to your menu!

Motivation Series

Do You Feel Ashamed Of Your Body Size?

/in , ,

This is a cruel world we live in. It truly is. People enjoy laughing and mocking other people. Comedians make fat body jokes. Movies are produced about fat people. That’s the way things are. If you are feeling ashamed or damage when somebody laughs at you, it is usual.

It’s worse if strangers are the ones mocking you. There are numerous rude and insensitive people who will pass comments at you just for being fat. Learn to be proud of your body.

body

The question here is… What are you going to do about it?

Are you going to complain? Are you going to go residence, sit on the bed and silently cry? Will you shout at those harassing you and make them laugh at you further? What will you do?

Now imagine this… would these same people make fun of a tremendous, burly biker in a Harley Davidson helmet. Not in this lifetime. He would have no hesitation handing them their butt on a plate. People only make fun of those that can’t retaliate. There is no fear. There is no respect.
Ultimately, it’s not even about them. This is about you. It’s a battle within you.

If you were grossly overweight but you had a PhD. in mathematics, and somebody told you that you were an uneducated idiot, would you be offended? No, you wouldn’t. You’d look at that person and wonder what a moron they were. What if that same person called you a fat cow or a lard ass? Ho!

That’s going to damage. But why? Both are insults and both are from the same person. The circumstance is that nobody can tell something that hurts you if you don’t secretly believe it yourself. This is never-ending truth. Deep in your heart, you may have regret, shame, disappointment, anger and even hatred towards yourself.

You feel helpless that you authorized yourself to become overweight. You may lie to yourself and tell that you’re fated to be this way. Or you have systematically been this way and can’t change. anything story you mention yourself will never eliminate the way you undoubtedly feel about yourself. When somebody else produces a joke at your expense, all the deep seated feeling come back to the best and damage you.

There is only one way out of this. You must change and you must do anything it takes to get into shape, ignore the clowns who laugh at you. You will have the last laugh. You will consume right. You will learn anything you require to about fitness. You will exercise and you will keep at it till you convert yourself.

You feel ashamed? You feel anger? You feel hurt?

Then you work out harder. You run as rapid as you can. You lift the weights till you can’t lift them anymore. You will sweat till the perspiration drips from your forehead into your eyes and produces you tear.

These tears you shed from stressing work will be the tears that change your entire life. These salty tears will tear off the ugly fat from your body and leave you seeking like the person you deserve to be. Nobody will be able to make fun of your weight. You know who you are.

It may take you a durable to get there. You will pay a hefty price in terms of sweat, sacrifice and pain… but the rewards will be worth 10 times anything price you paid to get there. You can hold your head up high and walk with a bounce in your step. Life is too short to live ashamed. Get fit. Get powerful. get on it.

You have what it takes. You systematically did.

Wonderfully Fit | Nutritional Consulting

Inexpensive Alternatives to Eat More Fruit and Veggies

/in , ,

Fruit and veggies are very nutritious. Not only that, they in addition provide your body with lots essential supplements and other nutrients. Unfortunately, it can be hard to make these things a regular part of our diet. the positive thing is that both fruit and veggies are notably versatile when we refer to their use in the kitchen.

Here are many great alternatives to incorporate fresh generate into every meal of the day.

fruit

Breakfast

Many fruits are previously considered to be a brilliant addition to a complete breakfast. Orange or grapefruit juice brings a wholesome way to coffee and sugary sports drinks. anyhow, check that some of these juices contain added sugars, so make sure you enjoy them in moderation.

Another alternative to serve fruits at breakfast is in the kind of a homemade fruit spread. Take fresh fruit and gradually boil it down to thicken. You can add honey for sweetness, though lots fruits will be candy enough without it. Depending on the fruit you use, you may require to add a small pectin to assist it thicken as it cools. This fresh fruit spread makes a brilliant topping for a bagel or a piece of toast.

Vegetables are consorted with breakfast less often. But, that does not mean there aren’t alternatives to appreciate them. You can try bell pepper or tomato slices with eggs to provide a little something additional to your omelets. Or, you could take a step toward a full English breakfast and include fried tomatoes in the meal.

If you value more highly a shake or a smoothie in the morning for breakfast, there are all forms of recipes for both fruit and veggie smoothies accessible on the internet. It only takes a fast search to find them.

Lunch

Lunch is a meal that lots of us take for accepted. For lots people lunchtime is an highly busy period. This signifies that they often pick the fast-food option in preference to the healthy one. Vegetable soup is a good decision, which enables you to add in whatever generate you desire. If you change up what you mix together every time, you’ll be able to be pleased of a little multiplicity from batch to batch. Another possibility is easily to consume raw fruits or vegetables along with lunch or as a snack.

Dinner

Adding fruit to your dinner is easier than you may think. Just about any fruit you can imagine may be cooked into a sauce or glaze for whatever from beef, chicken and pork, or even seafood. a few fruit in addition makes a brilliant topping for basic meals like hamburgers or pizza.

As far as veggies go, it’s probable that you previously eat them with your dinner on a regular basis. But, that does not mean there isn’t room for more in your diet. Try to plan meals that center around veggies as often as probable, such as soup or stir fry.

Also, do not forget about a yummy side salad and never pass up a brilliant opportunity to include veggies, fruit and nuts into your evening meal. Greens such as kale or lettuce are the perfect example of this. One of the main influences on fruit and vegetable prices is the season. These foods use to be much less pricey and easier to find throughout and in short after their harvest season. For example, pumpkins are widely accessible in the fall, while pineapples are simple to find in the spring. Making your fruit and vegetable decisions based on the season enables you to save cash as well as give your menu a fun-to-eat theme.

Motivation Series

Help! How Do I Motivate Myself?

/in , ,

Everybody is excited in the beginning. That’s why New Year resolutions are so exciting. However, as time goes by and the initial excitement wanes, the toll of maintaining the effort starts to wear on most people.

They have lost the excitement and their resolution becomes nothing more than a daily grind. So why does this happen?

motivate

The answer to this lies in the fact that achieving anything of any value requires work, commitment, persistence, perseverance and patience. It’s not easy to keep doing what you have to do to get to where you want to go.

Losing motivation is one of the main reasons people quit. What many people do not know is that motivating yourself is not a one-time thing. The famous motivational speaker, Zig Ziglar, once said, “People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.”

This must always be borne in mind. You must constantly motivate yourself every day or every few days to keep up the excitement and vision of your goal. If not, you will lose interest and the entire process will become torture.

One way to motivate yourself as far as fitness is concerned is to have a workout buddy. Both of you will be accountable to each other. When one is down, the other can motivate them to get off their butt and get to the gym and vice versa. That’s one way to do it.

What if you don’t have a friend who can work out with you?

Then you need to motivate yourself. Sign up for Facebook and like as many fitness pages as you can and also the pages of fitness celebrities such as Frank Medrano and Emily Skye. The tips and motivation from their posts will not only motivate you but also educate you in fitness and health.

Place a few picture of fit bodies that you would like to look like, around your house. The constant visual reminder will be beneficial.

You will need to dig deep within you and always remember the reason you started on your weight loss journey or body toning quest. There is always a reason and you should always remember it.

There are 25 quotes below to help motivate you. Print out or write out one that resonates with you. Read it before every workout. Read it every time you don’t feel like training. Read it whenever you feel tempted to eat something you shouldn’t. These quotes will help you in the long run.

• Motivation is what gets you started. Habit is what keeps you going.
• Suck it up… and one day you won’t have to suck it in.
• When you feel like quitting, think about why you started.
• Sacrifice is giving up on something good for something better.
• Discipline is just choosing between what you want now and what you want most.
• Suffer the pain of discipline or suffer the pain of regret.
• If you’re tired of starting over, stop giving up.
• Sweat is fat crying.
• What you eat in private eventually is what you wear in public.
• If it’s important to you, you’ll find a way. If it’s not, you’ll find an excuse.
• If you eat what you have always eaten, you’ll weigh what you have always weighed.
• If it was easy, everyone would be doing it.
• Nothing tastes as good as being fit feels.
• In life you have 3 choices. Give up, give in or give it your all.
• Excuses burn zero calories.
• If it doesn’t challenge you, it doesn’t change you.
• Pain is temporary. Quitting is forever.
• You don’t have to be great to start… But you have to start to be great.
• Nothing will work unless you do.
• Dead last finish is greater than did not finish, which trumps did not start.
• Blood, sweat and respect. The first two you give. The last you earn. Give it. Earn it.
• Life never gets easier. You just get stronger.
• No rest is worth anything except the rest that is earned.
• The only bad workout is the one that didn’t happen.

Ultimately, only you can keep the fire within you burning. Don’t give up on yourself. You are all you have got as far as getting fit is concerned. The training and discipline may be bitter but the rewards are sweeter than any soda or cake you can ever have. Stay strong.

Stuck On A Project? Go For A Walk And Clear Your Head

/in , ,

We all have days when the work just seems to flow. We get more done on those days and the quality of work seems better too. Then we have days where nothing seems to work right. We get stuck on a project with a looming deadline.

It can get frustrating and we do everything we can to get through it. We try to force the flow and work long hours to get stuff done. Sadly that isn’t always the best approach.

walk

The next time you’re stuck on a project and just can’t get into the flow of things, I want you to try something different. I want you to walk away for a bit. Yes, you heard me right. No matter how tight your deadline or how urgent it is to get the project done, I want you to walk away. It doesn’t have to be for a long period. Just go for a quick stroll around the building or down the road.

If that’s not an option, at least take a quick walk down the hallway or do a few stretches and jumping jacks in your office. All of this will help you clear your head and re-energize you. Often that’s just what it takes to get “unstuck”.

There are two positive things at work when you get away from your desk and move around, even if it’s just for a few minutes. The exercise will get your blood moving and that means more blood, and more oxygen is sent to the brain. If you can get outside even better. The fresh air and sunshine will help invigorate you.

Secondly, by walking away and not thinking about the project for a little while, you’re giving your subconscious a chance to take over. Often you come back and find that the solution to your problem was right in front of you. You just didn’t see it. Once you sit back down at your desk after your short break, you’re ready to get back to work.

Don’t be surprised to find that the flow that was so elusive earlier is suddenly there and the work flows much easier. You’re unstuck and back to making massive progress. That’s well worth spending a few minutes away from your task, isn’t it? Not only does it make you more productive, it also helps you de-stress and it’s good for body and soul.

 

Simple Desk Exercises To Ease Tension

/in , ,

One of the biggest problems working at a desk all day brings is the neck, shoulder, and back pain caused by it. When we spend a lot of time hunched over our desk, furiously typing away for hours at a time, it’s no wonder that our muscles cramp up and we start to ache.

Thankfully there are a lot of preventative things we can do throughout the work day to keep this from happening. Here are some simple ways to ease the tension in your neck and shoulders.

desk

One of the best things you can do is to simply take frequent breaks. Get up from your desk and walk over to get a glass of water, make a cup of coffee, or go to the restroom. The simple act of standing up and walking around frequently will do a lot to help you stay relaxed and feeling good. When you feel your shoulders starting to tense up, you can even do some simple exercises while sitting in your office chair.

Start by sitting up straight in your chair and do some shoulder lifts to warm up and loosen up your shoulders, upper back, and neck. Bring your shoulders up to your ears and drop them back down.

 

Rolling your shoulders both forwards and backward is another great exercise that will gently stretch those bunched up muscles. When you’re done with that, try squeezing your shoulder blades together in the back. This is a great exercise to offset some of the forward hunching you do while working on your laptop. Last but not least do some spine twists to ease the tension in your lower back.

Reminding yourself to do a few simple exercises like this throughout the day will help you stay in shape and more importantly pain-free. When you get up from your desk, you can do even more. Do some gentle stretching, move your arms, and shake them out. It doesn’t take a lot of time or effort to work out the kinks. The key is to do these exercises frequently and regularly. It won’t take more than a few seconds at a time.

Don’t wait until you’re in a lot of pain and ready for a trip to the chiropractor. Be proactive and take care of your body by moving more and doing simple stretches and exercises at your desk. Your body will thank you.

Should You Get A Standing Desk?

/in , ,

We’ve all seen the alarming headlines in health news publications and social media. Sitting is the new smoking and it has all sorts of detrimental impacts on our overall health. As someone that spends a good eight to ten hours a day sitting in front of your desk, you may be wondering if it’s time to get a standing desk. I wish I had a clear answer for you, but frankly, it depends.

It depends on the work you do. For example, if you do a lot of writing while sitting at your desk, the words may simply not flow the same when you’re standing up. If on the other hand, much of your day, or at least part of your workday is spent reading and responding to email or looking over reports, a standing desk may work well for you.

desk

 

Before you head out and buy an expensive new desk, give it a try. Grab some boxes, big books, or head to the garage and build a little shelf-like contraption that you can put on top of your existing desk. Try working standing up for a couple of days and see how you like it. If it works well for you, then you can invest in an actual standing desk.

Here’s an interesting idea. You don’t have to work exclusively from a standing desk to benefit from it. Why not try spending part of your workday standing up when the tasks lend themselves to this style of working and sit down the rest of the time. You can either add a shelf or boxes to your desk as outlined earlier or have a second desk that’s set up for working while standing up. Look around your office. You may already have a file cabinet that’s just the right height. If you’re working from a laptop, it’s easy to switch back and forth throughout the day as needed.

If you’re enjoining the standing desk, or are ready to try something else and move even more, you may want to look into a treadmill or stationary bike desks. You can work away while taking a slow stroll on your treadmill, or while riding a bike. A quick search online will show you some great examples of these active movement desks. If you’re on a budget, rig up a shelf on your existing treadmill, or buy a fairly inexpensive pedal attachment for your office chair that allows you to pedal away while you work.

If nothing else I want you to realize that sitting at a desk isn’t the only possible way to get work done. Experiment, try some new desk habits and see what works well for you.