How to Make Your Heart Happy at Work

Happy Wednesday!

Does it feel happy to you?

Some Wednesdays I am thrilled. Other Wednesdays it’s just another day at the office, and I still have two days until the weekend.

Sometimes "Happy Wednesday" isn't all that happy after all.

Personally, I’ve been slaving away playing catch up since I got back from Mexico.

Don’t tell anyone this, but I’ve had a serious issue getting my workout on because of all my work. (And I’m in the fitness industry!)

And for me, when I don’t get my workout on, I get on everyone’s nerves. Ya, know what I mean!?!

I just feel a little irritable, low energy and my heart is really unhappy!

I was thinking, if it can happen to me (a fitness professional in a Mexicoma), it can happen to anyone.

Please tell me I’m not alone here.

I knew I had to do something. I couldn’t just let my work (and lack of workout!) takeover my life.

I had to figure out how to catch up and workout at the same time.

So, I decided to workout while I worked.

Yep, it’s possible. I’m going to share with you my total body workout I started doing when I couldn’t fit in my work out because my work was taking over.

Enjoy!

1. Squat Hover.

Hold 10-15 seconds, and repeat 3x.

Simply hold a squat right over your chair as you type! This is a great exercise for the major muscles in your lower body. And it is super simple!

2. Tricep Dip.

Perform 8-12 and repeat 3x.

Put both of your hands on the arms of your chair. Push yourself out of your chair, and then lower yourself down. These are tricep dips that are great for all the muscles in the back of your arm. Keep your abs braced and your chest proud to keep a neutral spine.

3. Seated Crunch.

Perform 8-12 reps and repeat 3x.

Start from a hunched over position (pretend you starting here is intentional, and not your current stance!). Then lift your shoulders up and back and put a small arch in your spine. This is going to strengthen the muscles called your erector spinae and may become weak from sitting all day. This exercise also helps your posture!

4. Sitting on a Resistance Ball.

Perform from a start time of 5 minutes, and increase in 10 minute increments until you are sitting on the ball all day.

If you are able, replace your office chair with a resistance ball. Some of the benefits include working your core all day, as well as working on your coordination and balance. If you are able to replace your work chair with a resistance ball, start with just 5 minutes, then increase the duration in 10 minute increments.

5. Row with Tube.

Perform 8-12 reps and repeat 3x.

This is an exercise that requires an extra piece of equipment. Take a resistance tube, wrap it around a desk, and perform a row. Bring your arms towards your torso, squeeze your shoulder blades together, and gently release. It will strengthen the muscles in your upper back, and help with your resistance and posture.