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First of all, let me say that it is very exciting to see how full all of the classes have been the last few weeks. Many old faces have returned and many new faces have been trying out classes. The floor certainly doesn’t seem so large with more people attending. It’s great to see so many people joining our S.W.E.A.T. family. 🙂

S.W.E.A.T. Fitness studio ideas for fitting more exercise into your day

Don’t freak out your coworkers, inspire them to join you!

That being said, each one of us has a very busy schedule, working, driving kids to practices, cleaning, cooking, etc. Many of you may be worried that you can only get to class a few times a week and you may wishing you could do more. As tough as it is to fit more into your already packed day, try these simple changes to fit in just a little bit more physical activity.

Be more active at work
There have been many research studies done to find out just how bad it is to sit at a desk all day. Being someone that does sit in a chair all day at work, these research studies are a little concerning. I am often wondering if there are ways to be more active at work (especially without other people noticing).

Looking through articles, I found a bunch of small exercises that can be done at the office. Here are a few of my favorites.

  • The seated leg raiser: While seated, straighten one or both legs and hold in place for five or more seconds. Then lower the leg(s) back to the ground without letting the feet touch the floor. Repeat (alternating legs if raising them separately) for 15 reps. Underwhelmed? Loop a purse or briefcase strap over the ankle for added weight.
  • The Namaste: Whether you’re praying for a project extension or for more defined arms, this move has you covered. Seated upright with feet flat on the floor, bring the palms together in front of the chest and push both hands together powerfully until you feel the arm muscles contract. Hold the prayer hands pushed together for 20 seconds. Release and repeat the sequence.
  • The Shoulder Shrug: Not recommended for board meetings… Simply raise both shoulders up toward the ears, hold for 5 seconds, then relax. Repeat for 15 reps. Feeling unstoppable? Try advanced shoulder shrugs while standing and holding a paper ream in each hand.
  • The Desk Chair Swivel: Lucky enough to have a fun swivel chair? Use its twirl to your advantage with this oblique abs fix. Sitting upright and with the feet hovering over the floor, hold the edge of your desk with your fingers and thumb. Next, use the core to swivel the chair from side to side. Swish back and forth for 15 rounds. You might want to wait until the boss is out to lunch to try this one. 😉

For more “deskercise” ideas click here.

Don’t just watch TV… watch TV the active way!
So you finally found time to plop yourself on the couch after running around all day doing errands. You turn on some reruns and are settling in to relax when you realize, you did zero exercise today. Then the back and forth in your head starts… “I should get up and work out… but I’m so comfortable and my show is on…But I should workout…”

Why not exercise while you enjoy your show? Give some of these a try next time you are watching TV.

  • Grab a chair from the kitchen, stand in front of it. Then put one foot on the chair with the top part facing down. While balancing on one leg, do 15 split squats. Then switch to the other foot and repeat.
  • Also using a chair, face away and do several reps of tricep dips.
  • During a commercial break, lay down on the floor and see how many crunches you can do. Next commercial break, see how many push ups you can do.
  • Make a game out of it! Think of events that happen often on the show and make a list. For example: You’re watching HGTV’s Property Brothers. You list things like the brothers make fun of each other, the homeowners change their mind, something goes wrong with the remodel, etc. Then assign an exercise and number of reps to it. Every time the brothers make fun of each other do ten burpees. Every time the homeowners change their mind about a decision do twelve jumping jacks… and so on.
  • Set up a circuit in front of the TV. If you have a big family room or living room, you can set up circuits just like we do at S.W.E.A.T. You can have an arm station, a leg station, a cardio station and a core station. (Just make sure they all face the TV so you don’t miss anything.)

For more ideas to add to your TV watching exercise, click here.

Dancing and cleaning is a great way to multi-task
I didn’t even think to include this one until Lynn Y. posted about it on our S.W.E.A.T. Motivation page, but it’s something I used to do all the time. You know you have to clean the house. But why not make it more fun and burn some calories at the same time?

Put some tunes on your cell phone, stick it in your pocket and get moving. If you have Pandora or Songza on your phone you create or select playlists that will pump up your mood and keep you moving. Add in some moves from classes where you can, like your favorite hip hop or Zumba steps, some punches from kickboxing or everyone’s

Even if you can’t get to class, try to keep yourself exercising in some shape or form. When you can get to class, make sure you do!