Office Health
The latest news about health in the office workplace
Below is a collection of the latest news about Office Health. Please excuse us if some of the content isn't quite pertinant, we're still working on improving our sources.
Vote in This Week's Poll: What have you tried in order to lose weight?
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It's time to confess your deepest, darkest weight loss and diet secrets. I know you have some - we all do, whether it's secretly buying weird As-Seen-On-TV weight loss gadgets, trying crazy diets (cayenne pepper and lemonade anyone?) or skipping a few meals.
We know there are no shortcuts when it comes to losing weight, yet there are times we're taken in by the incredible marketing geniuses behind infomercials, advertising, books and magazines. It's hard to resist the promise of flat abs or firm glutes (in just minutes a day, of course), even when you know better.
Now is your chance to confess by voting in this week's poll, telling us what questionable things you've tried in order to lose weight. Is there a weird diet in your past? Is there a fitness gadget gathering dust in your broom closet? Leave a comment and tell us about it.
More About Weight Loss Shortcuts
- The Skinny on Fatburners
- Why Are Fat Diets Bad?
- Mental Strategies for Weight Loss
- Getting Weight Loss Results
Vote in This Week's Poll: What have you tried in order to lose weight? originally appeared on About.com Exercise on Monday, October 12th, 2009 at 07:00:14.
Exercise of the Week - Kettlebell Low Windmill
I've been strength training for a long time and one result of long-term training is a fierce dislike of certain exercises. This dislike often originates from familiarity - do a million crunches over your lifetime and they eventually lose their ability to thrill. That's just one reason I'm all about new ways to work the core and this windmill exercise is an excellent choice if you want something new to try.
Kettlebell exercises are known for their functionality and the low windmill is no exception. This whole body movement builds a strong back as well as the abs (particularly the obliques), arms and shoulders - all with a bonus of working on balance and stability. Another version is the high windmill, which involves holding the weight in the upper hand.
If you don't have a kettlebell, you can use a dumbbell, although you may not get the same challenge - the center of gravity is in a different place when you're using a kettlebell as opposed to a dumbbell.
Do it right: Hold a medium kettlebell or dumbbell in the right hand, turning the right toes out and the left toes forward. Take the left arm straight up and lean to the right, kicking the left hip out and bending the right knee as you lower the weight towards the floor. Make sure you keep the left arm straight and look up at that hand for more of a challenge. Straighten back to start, keeping the left arm up and repeat for 8-16 reps before switching sides.
Exercise of the Week - Kettlebell Low Windmill originally appeared on About.com Exercise on Tuesday, October 13th, 2009 at 09:57:25.
How Did You Become a Personal Trainer?
Personal training isn't the easy job in the world, but it's certainly one of the most rewarding. It's not just about tortur...er...teaching people about exercise, although that is fun. It's also about being a coach, trainer, friend, confidant and therapist all rolled into one. One of the hardest parts of training is, first, making the decision to become a trainer in the first place, especially if you have a whole other as-far-from-fitness-as-you-can-get career (like I did). Then there's the certification business to figure out and, of course finding a job. All of that can be confusing, something many readers confess when they ask me about becoming a personal trainer.
I try to help people out as much as I can, but who better to help others than experienced, seasoned personal trainers themselves? If you're a trainer, how did you brave the wild world of personal training and find success? Share your story in our new interactive form and tell us how and why you became a personal trainer. What advice do you have for others out there who are thinking of taking the plunge?
More About Becoming a Trainer
How Did You Become a Personal Trainer? originally appeared on About.com Exercise on Wednesday, October 14th, 2009 at 07:00:44.
Reader Success Story - Jay Lost 200 Pounds
Wow. That was my reaction when I read Jay's story. At 420 pounds, Jay decided it was time to make some changes in his life. A local gym was offering a special, the first month for free, and Jay took that first step towards weight loss.
His persistence and determination are obvious. He started with 15 minute walks and strength training, gradually working his way up to longer, tougher workouts. His pictures are truly amazing. Learn more about how Jay lost weight and get inspired - I know I am.
Reader Success Story - Jay Lost 200 Pounds originally appeared on About.com Exercise on Thursday, October 15th, 2009 at 11:08:11.
What's New in Fitness - Gear, Apps and More
Every week I get emails from people telling me about some new fitness app/website/electronic device/whatnot that I simply have to try. It's unfortunate that I can't try all of these things - well, it's probably a good thing I can't try some of them - but my day only includes 24 hours and I haven't figured out how to change that (not for lack of trying).
Over the past few weeks, I've gotten a number of these emails and some of them actually look useful, while others look...well....interesting. Here's the latest:
Cadence - This iPhone/iTouch app is awesome and perfect for runners and walkers who want to move at a certain pace to their own music. This ingenious little app (which costs $2.99) crawls around inside your iTunes and gives you the beats per minute for each song in your library. It then creates playlists based on BPMs for your exercise pleasure. If you've ever spent a few hours trying to find songs to fit your pace, you'll instantly fall in love with this app like I did. I may even leave my husband for it.
The Measure Up Bowl - This is another great idea I wish I'd thought of. These bowls include measurements on the inside of the bowl to help you pre-measure your portions. The measurements are different depending on which bowl you get, but range from 1/4 - 2 cups. This is especially good for measuring things like cereal, pasta, ice cream and other foods you may want to keep under control.
Muscle Recovery Mattresses - Here's one that begs a question you've probably never asked before: Can a mattress help your muscles recover? Sleeping is obviously important for recovery, but now there are apparently mattresses which feature, "cutting-edge "Muscle-Recovery" materials." This includes anti-sweat properties, performance fabrics and remote-activated adjustment capabilities. I wonder if it will put my workout clothes on for me and make my husband quit snoring?
PhysicalFitnet - This is another interesting website that I haven't gotten to try, but thought I'd throw it out there. This site, which includes a huge database of video exercises, also has WorkoutBuilder Pro - an application that will allow personal trainers to create workouts for their clients. These workouts (which have pictures and videos) can be accessed on the computer or by smartphone. There's a subscription fee, but it's worth a look.
What about you? Heard about anything new you'd like to share? Leave a comment and tell us what you're into.
What's New in Fitness - Gear, Apps and More originally appeared on About.com Exercise on Friday, October 16th, 2009 at 07:00:06.
Vote in This Week's Poll: What type of exercise helps you deal with stress?
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The other day, my computer (which is prone to fits of rage), went into a sudden convulsive seizure that effectively ended any hope of finishing my work. I got so stressed out that I smashed it into little tiny pieces, set them on fire and did a ritual victory dance. Man, I love that fantasy.
Stress is a fact of life, of course, but there are times when it becomes so pervasive that it feels impossible to get rid of. We may attempt to deal with it with the usual recommendations - deep breathing, meditation, listening to soothing flutey music - but sometimes, the usual tricks just don't work. When that happens, it's tempting to go to the dark side to deal with it - alcohol, drugs, road rage or violent acts against inanimate electronics.
We've all heard that exercise can help relieve stress but, for many of us, not just any exercise will do. When I'm fantasizing about destroying my computer, a slow, breathy yoga session just isn't going to cut it. A high intensity kickboxing session (where my imaginary opponent looks a lot like my computer) is often a better choice.
I'm curious about you. Do you use exercise to deal with stress and, if so, what's your favorite workout? Does yoga help you calm down or do you prefer a more vigorous workout? Vote in this week's poll and tell us what type of exercise helps you reduce stress.
Vote in This Week's Poll: What type of exercise helps you deal with stress? originally appeared on About.com Exercise on Monday, October 19th, 2009 at 07:00:56.
Getting Back Your Workout Mojo
Have you ever had one of those days where, halfway through your workout you suddenly think, "I'm so done with this workout"? There may not be any particular reason - you slept fine, you feel okay, you're doing your usual routine, but the usual drive you have to workout just isn't there. If you're just starting out, this can be a critical time. Skipping the workout may snowball into days or weeks of missed workouts. On the other hand, you may need to back off if it's just not happening. Here are a few tips for getting through a little bad mojo:
- Cut it short - Overcome a bad mojo day by shifting gears. If your original goal was to run 3 miles or lift weights for an hour, decide you'll go through a long warm up. If you don't feel like continuing after that, give yourself permission to quit and try again tomorrow.
- Give yourself permission to have a bad workout - We sometimes feel guilty when we're having a bad mojo day. We know there's no physical reason not to give our all and forget that mental energy is just important as physical energy. If the mental energy isn't there, you may not be able to workout at your normal level. Give yourself permission to back off and do what you can.
- Go through the motions - There will be times when you don't feel connected to your workout and your goals feel far away. It's tempting to give up completely, but going through the motions can remind you of what you're working for. Everything in life ebbs and flows, including your workout mojo - even if you don't feel it now, you will feel it again.
- Take a break - Mental energy can sometimes overcome lack of physical energy and vice versa, but when both are lagging, that may be a sign you're tired and need to back off. Take a day off or do something simple - take a walk or do some light stretching until you feel fully recovered.
What do you do when you can't find your workout mojo? Do you worry that it's gone forever and try to push yourself harder to get it back? Or do you recognize that it's just one of those days? Leave a comment and tell us about it.
More Ways to Find Your Workout Mojo
- Revisit Your New Year's Resolutions
- Recapture Your Exercise Enthusiasm
- How Mind Games Can Motivate You
- Weight Loss Success Stories
Getting Back Your Workout Mojo originally appeared on About.com Exercise on Tuesday, October 20th, 2009 at 07:00:12.
Kettlebell Training: Is It For You?
The first time I heard about kettlebell training a few months ago, I was skeptical. Swing around a big, heavy weight? Participate in the number one strength training no-no: Using (gasp) momentum? Um, not so sure about that.
Over the past few months, I've done some research and discovered what other people were a bit quicker to pick up on: Kettlebell training is kind of fun. Not fun in the way that, say, going to the beach and sipping cocktails is fun, of course, but fun in the sense that it can breathe new life into your workouts. It's so different from traditional training that it instantly engages your body, and your mind, in a whole different way.
I've taken this newfound enthusiasm and put it to good use in a couple of new articles this week. First, Kettlebell Training offers a few basics for what it is and how it might benefit you. Second, Getting Started With Kettlebell Training offers details about how to choose your weight and a variety of kettlebell exercises to show you what it's all about.
Have you tried kettlebell training? How did you get started and what do you think about it? Leave a comment and tell us what you think about kettlebell training.
Kettlebell Training: Is It For You? originally appeared on About.com Exercise on Wednesday, October 21st, 2009 at 07:00:30.
Reader Success Story I Lost 63 Pounds
Our latest success story involves one About.com reader who had resigned herself to being overweight for the rest of her life. Her husband helped changed her mind, setting her up with a personal trainer who eventually helped her lose an amazing 63 pounds. As she says, "It is never too late to start - just do it because it will do your health a lot of good!"
If you need a little inspiration, read more about how she lost weight and share your success story, if you have one.
Reader Success Story I Lost 63 Pounds originally appeared on About.com Exercise on Thursday, October 22nd, 2009 at 07:08:45.
Rules to Live By - What Rules Help You Stay Fit?
How much time do you spend sitting in a chair every day? And how much time do you spend trying to come up with ways to get out of that chair? If you work in an office and use a car to get from one place to another, chances are it's a challenge to do more moving than sitting.
When I worked in an office in my previous life, I was chained to my cubicle (I know, it's hard to type with those chains rattling against the desk) so as to be available to my boss, who didn't like it when I took things like breaks or walks or days off. I solved the problem by leaving something critical in my car every morning so I would have to go out and get it. My boss thought I was an idiot ("You left the files in your car again?), but at least I got to take the stairs and get some circulation going.
Setting rules for how you do things is one way to sneak in more activity each day. In fact, that kind of random movement can actually help you lose weight over the long term, so inventing reasons to move can do more than just give you a break from your boss.
I talked to a few friends and clients to find out what rules they've set for themselves to be more active and some of them are quite creative:
- Taking the first parking space - When shopping, make it a rule that you have to pull into the back of the parking lot and take the first space available.
- Ban all moving walkways - When you're at the mall or the airport, make it a rule that you can't use escalators, elevators or moving walkways.
- Have a glass of water - If you get an afternoon craving for something sweet, make it a rule that you have to drink a full glass of water before you give in.
- Eat your veggies first - When eating lunch and dinner, make it a rule that you have to eat your salad or vegetables before you eat anything else on the plate.
- Prepare fruits and veggies right away - Make it a rule that you'll cut up all your fruits and vegetables as soon as you get home from the grocery store.
What rules have you set for yourself to stay more active and healthy? Leave a comment and tell us your rules to live by.
Rules to Live By - What Rules Help You Stay Fit? originally appeared on About.com Exercise on Friday, October 23rd, 2009 at 10:04:33.