Excuses are like jobs, everyone has one or they really want a good one. However, excuses are not in my book, The 4x4 Diet. It's time to drop the excuses and find the results. I have some go-to moves that you can do at your desk and in your car and are subtle enough to spare you strange looks from your coworkers, yet effective enough to make a real dent in your sedentary time. Happy deskercising to all you aspiring desk jockeys out there!
Smokers take smoke breaks and, so why can't health aficionados we also take wellness breaks throughout the day, to help take care of our bodies? Remember, small moves in the right direction add up, and taking some time for yourself and it will pay off in the long run. With just a little bit of planning you can really create a healthy atmosphere that just might inspire your co-workers or at least reveal your true friends.
Take the stairs
This may sound like old hat advice but every step matters. The more you move the better you feel. The better you feel the more you move, which is a great cycle to be a part of. Just be wary the opposite is true too, as it can really set you back. Get up off that elevator and use your body like it’s meant to be used.
Pack Your Lunch
All those things you would tell your kids to do so that they avoid the massively unhealthy school lunches just may be the same thing you need to do to stay healthy. Not only will you be able to control exactly what you pack so that you fuel your body with healthy food but you can use the extra time to get a tiny workout in! Not every workout needs to be an hour or the best, most intense session ever. Even getting a walk in will help your body digest your lunch and even help you avoid that 2:00 need for a nap.
Do a Tabata
High Intensity Interval Training (HIIT) is a great way to pack in some serious moves in a short time period. My book is full of tabatas, which are a great form of HIIT and help increase your creativity, inspiring some great ideas throughout the day. Even better? A tabata is just four minutes total. Try one instead of having coffee, I guarantee it will wake you up.
Get as many steps as you can. This purely means that you will refuse to remain sedentary. Try to avoid having the best chair in the office because you don't plan to be in it too frequently. Take some of these examples to heart and others try to mix in weekly.
- Take an opportunity to drop in on a colleague instead of an email;
- Be generous to your fellow drivers and park far away. They will appreciate the open and close parking and you get closer to your 10,000 daily steps;
- If you’re on a call try taking it on the go. Not all are possible this way but let’s be honest. You’re a rock star and already know your business well enough to do this away from your desk (sometimes).
Use a Stand Up Desk
If you have the luxury of being given a standing desk, just make sure to maintain good posture while using it. Cocking your hip to one side all the time will create some soreness. Plus, it’s a bonus ab workout holding yourself properly all day.
Desk Butt Squeezes
No one will notice that you’re creating a nice strong backside while going over the TPS reports. Try squeezing for one minute then resting for one minute. Repeat as many times as possible (then start again the next hour to beat your time).
Waiting to get your exercise done at just the right moment is silly in my book. I never have the time to do this. If I have a late client, I do lunges and push ups until they get there. If my coffee is brewing I run in place (to my husband’s amusement). You don’t have to go to extremes but these little gems can turn your daily commute to and from work into small workout sessions.
Car Butt Squeezes
Yup, these perfect little flexes aren’t just for your seat at work. Try holding tight for one mile then resting for one mile. The regular traffic jams will really make those squeezes last.
The same thing as butt squeezes but holding your abs instead. This is a recommendation to all my clients because most people don’t exactly know how to hold their core correctly. Practice tightening from beneath your belly button and holding the position during your drive and you’ll be come a pro one mile at a time.
Dehydration is something that sneaks up on everyone. Once you’re thirsty, you’re way too late. Start your day off the healthiest by making sure you get your water in. If you drink coffee, you’ll need even more water. Staying hydrated will make your workouts easier I promise. I’ve cured quite a few dizzy clients by getting them to up their intake.
Working out does not need to be complicated. With just a few of these great recommendations you can really change your life for the better. Take pride in the fact that you want to make this 1 life a strong, healthy long one. Peer pressure is a two-way street too. Enlist help at work to get these done. You just may become the inspiration for someone (even yourself) to turn some bad habits around.
Sometimes the person you have to stand up to is you! There I was, rewatching the Miss Universe 2019 competition. Which I do for inspiration from time to time. (No, seriously!) There is something about seeing women on stage, in full-on glam mode, and speaking with confident assuredness that really lights my fire!
I have seen this Zozibini Tunzi of South Africa win this crown so many times before, but something about this particular viewing, her delivery or her words, touched something inside me a little differently. At that moment, I truly believed, with complete conviction, that she lives what she speaks.
The announcement was made, the audience cheered, and the crown was awarded. The light was dazzling,, she looked stunning, almost blessed. The judges made the right call with 2019's queen.
Reflecting On Myself
Suddenly, the YouTube video ended. And I was left looking at a black screen. In the darkness of that screen, I saw my reflection and I began assessing what I saw, asking myself, "What have I been doing with my life?" It may seem like an overly dramatic question, but at that moment, I had to ask myself seriously… What have you done? The fact that I couldn't come up with a solid, confident answer gave my inner-cynic license to quickly spiral into self-criticism.
This went on for quite some time, until I got up. I stood up and walked to my mirror to have some serious one-on-one "Queen Talk." I needed to get out of that self-critical mindset, and I know that physical movement is something that help disrupt a way of thinking. I needed to remind myself of who I really was. The negative feelings I was experiencing at that moment were not reality.
Here are a few reminders for whenever you need some Queen Talk!
1.) Comparison is truly the thief of joy.
This saying feels like a cliché. That is, until it's applicable to you. At that moment, this "cliché, becomes self-evident. Comparing myself to someone on a stage with years of experience in an area I know nothing about is not only unfair but straight-up mean. A part of my comparison comes from me wondering, "Would I have the ability, if put in that position, to perform at such a level?" The answer is totally and without question, yes. I excel in the field I work in now, and I know that if I put that same energy towards something else, with practice, I could do just as well. No joy can come from comparing yourself to someone in a completely different field!
2.) Never forget the blessings that have been bestowed upon you.
Every single day, I am blessed to have the opportunity to wake up with all ten fingers and toes and choose to create the kind of life I want to live. There is so much power in that alone, but sometimes it's easy to take it for granted. Let us not forget those who are unable to make that same decision every day of their lives.
3.) Appreciate how far you have come!
I've been very intentional for some time to be kinder and gentler to myself. I need to realize that I am human. Being human means that I will not know everything, and I will continue to make mistakes.But I must let go of the need to always be right. I feel empowered when I can see the growth that I've made, regardless of the mistakes that may come in the future. I don't react to every little thing that bothers me, because I have learned boundaries when it comes to dealing with others and myself. I truly value my time and my energy, and, for that, I am proud.
4.) You Can Be Who You Want To Be
If you can see it in your mind, you can achieve it in reality. I saw myself when I looked at the women on stage, when she smiled, the way she talked, her elegant walk. For a moment, in my self-criticism spiral, I forgot that we are all connected. Debasish Mridha has said "I may not know you, but I don't see any difference between you and me. I see myself in you; we are one." I will not sit in the mentality of lack, there is more than enough opportunity and good fortune to go around for everyone. Her win was not a loss for me, but it can be a nudge from the universe for me to go ahead and dream big!
This Queen Talk was not easy. There may have been some tissues and tears involved but giving myself an honest yet compassionate talk is sometimes what I need to bring myself out of some bad head space. In these moments of doubt, you truly need to be your own best friend.When times get rough, criticism won't always come from outside sources. How you speak about yourself internally is crucial to how you see and feel about yourself. As Beyoncé once sang, "I've got Me, Myself, and I." We must put forth every effort to be there for ourselves. I look forward to more Queen Talks when some negative emotions arise. I am grateful for the person I am today, but I am excited to see the women I become.