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keeping in shape | GET FIT DURING LUNCH


lunchtime Making the most of By JoAnn Milivojevic breaks


EXERCISE IS THE ELIXIR FOR MANY OF LIFE’S CHALLENGES—IT REDUCES STRESS, INCREASES ENERGY AND HELPS YOU SLEEP BETTER. THE LATEST FEDERAL GOVERNMENT GUIDELINES RECOMMEND 30 TO 60 MINUTES OF EXERCISE ON MOST DAYS TO MAINTAIN OR IMPROVE YOUR GENERAL WELLBEING. THAT’S A TALL ORDER GIVEN TODAY’S BUSY SCHEDULES. BUT FIT A LITTLE FITNESS INTO A FEW OF YOUR LUNCH BREAKS AND YOU’LL SOON REAP THE REWARDS OF A MORE ACTIVE LIFESTYLE. THESE SIMPLE STRATEGIES CAN HELP YOU GET THE MOST OF YOUR LIMITED LUNCH HOUR.


quick tip Eating a nutritious snack, such as a


Combine and schedule Multitasking has its benefits in the offi ce and in the gym. Get maximum benefi t from limited time by combining cardiovascular exercise with strength training. For example, hop on a cardio machine for ten minutes, weight train your upper body for ten minutes, then stretch. Alternate between upper and lower body weight training exercises each time you workout to get a full body benefi t by the week’s end. If you’re not sure how to get the most for your time, book a few sessions with a personal trainer. They can design a workout to fi t your body and your time. Also check out the facilities’ schedule of classes. Many gyms have shortened noontime instructor-led classes designed to fit into a limited schedule. Exercise buddies keep each


other motivated and dedicated. Entice a co-worker to join you. You can brainstorm new ideas and build better business relationships, too.


A practical bag Keep a gym bag with shoes and toiletries at the offi ce and have an extra lighter


banana or some nuts, will give you energy to exercise through your lunch hour.


bag to carry your workout clothes to and from home. Likewise, bring your lunch on workout days to save time. Include a pre-workout snack, such as a banana or handful of raisins mixed with nuts. If you’re starving at noon, it’ll be too easy to skip the workout. A well-timed smart snack an hour before your workout will give you the fuel you need and reduce the hunger excuse.


No gym? Bring it in... You don’t need a lot of space to exercise ef f iciently. Get a yoga mat and a resistance band and you’ve got your own in-off ice workout. Resistance bands of fer an endless array of strength training and stretching options. They can be done standing, sitting, or lying down. These bands are inexpensive and most come with step-by-step workout routines. Many exercises can be done without any equipment. Think calisthenics: push- ups, sit-ups, squats and jumping jacks. Good form, precision and control are key. Even stepping away


from the computer for a few minutes to stretch out your back can help reduce stiffness. A few side stretches and spine twists work wonders. Some companies bring in personal trainers dur ing the lunch hour to help employees experience the benefi ts of a quick midday workout. A savvy trainer can give you a full body workout in just 30 minutes—leaving you time for lunch and errands. If your company doesn’t provide the service, gather a few colleagues together and hire a trainer yourselves. Splitting the cost can make the session affordable for everyone. All you need is a conference room or other open space. Exercise decreases your risk of heart disease, diabetes, high blood pressure and other conditions. If that’s not enough, exercise makes you happier and more productive in the offi ce as well.


Stay fit while eating lunch with the


Tip N Shaker, a revolutionary weight loss seasoning. Simply tip and shake onto your favorite foods like pizza,


popcorn, and pasta. The Tip N Shaker “neutralizes” the digestive enzyme


alpha amylase—temporarily delaying the digestion and absorption of


carbohydrates. Visit www.atnfit.com for more information.


midwest health+wellness issue 1, 2014 27


Find the


time to be active at work


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