Category: Life Balance

10 Ways To Stay Fit At Work

Weights

We’ve all been tempted to use the excuse that we worked all day to avoid going to the gym. It’s tempting because work can really be mentally exhausting, and the hours of sitting seem like they actually make you more tired than a workout. But what if there were some ways you could stay fit while at work? Now, we’re not suggesting that these will replace your regular workout routine, but many of them are simply good habits to get into, and others can help supplement your fitness on a day when you know you won’t make it to the gym.

  1. Cut Your Commute

If you can bike or walk to work, well, lucky you. That’s not always practical for everyone, although it is a great way to stay fit. However, think about giving yourself some extra time in the morning and parking farther away from your building. The walk will help wake you up on the way in.

  1. Take The Stairs

Same concept. Unless you’re running late and work on the 16th floor, take the stairs as much as possible. You have to get your exercise in where you can, and stairs are actually perfect for this. There’s a reason they have a machine called a StairMaster at your gym.

3. Print Documents At The Furthest Printer

Are you noticing a theme? Sitting down all day is not exactly great for your body, so doing whatever you can to get up and be active is essential. Print those documents on the other side of the office and then go fetch them.

  1. Seated Leg Lifts

Bring your legs up straight under your desk and then tighten your leg muscles and hold for ten seconds. It won’t interfere with your work, and they actually feel really good after an hour of sitting.

  1. Glute Scrunches

You’re doing the same thing, but with your glutes. Tighten them together, hold for ten seconds and then release. You can do this one on the down low pretty much anytime you’re sitting.

  1. Bring Your Lunch

Yes, we know that everyone’s going out to lunch, so if you want to spend time networking then don’t do this every day, but bringing your lunch is the best way to ensure you’re getting a healthy meal. Your burrito bowl is not actually “healthy” when you eat a portion that large. Sorry to break it to you.

  1. Lunchtime Workout

Speaking of lunch, you can use it as an opportunity to get more walking in, and even something more challenging. Walk to where you’re grabbing lunch, but throw in some lunges along the way. Yes, you will look silly. No, you shouldn’t care.

  1. Desk Pushups

Maybe sneak these in when no one’s looking. Stand up, lean against your desk with your arms extended, and slowly bend your arms until your chest is nearly touching the desk. Then bring it back out. Do ten reps.

  1. Wall Squats

Find a quiet room that’s not in use, and lean up against the wall. Slowly squat down with your feet out in front of you until your knees are at 90 degrees and you back is flat against the wall. Hold this for as long as you can.

  1. Water, Water, Everywhere

Stay hydrated while you’re at work. It can be easy to forget to drink enough water when you’re staring at spreadsheets. Plus, you can get up from your chair to hit the water cooler (and the bathroom), which is never a bad thing.

And if you’re feeling tired or sluggish, grab a Promax protein bar to help you refuel without unnecessary carbs and sugars that will only leave you crashing a couple hours later. Check out our selection and pick the one that’s perfect for you!

Five Food Prep Tips for Fitness Enthusiasts

Five Food Prep Tips

Easy, quick access to healthy food, including low-calorie sources of protein, is half the battle in eating healthier and getting fit. All too often, we fall of the wagon because it’s easier to whip around the corner for a cheeseburger than it is to whip up a healthy meal.

Dropping the ball in the kitchen can erase all your hard work in the gym. No matter how hard you work out, if you’re still eating junk, all that effort will not yield many results. A recent article in Men’s Fitness found that people who spend less than an hour a day prepping food at home are more likely to eat fast food, while those who spend more time on meal prep are more likely to eat healthier.

Not all of us have the luxury of more than an hour a day to prep food, so these hints will help you make the most of the meal prep time you have:

  • Multi-task when roasting vegetables – Roasting your veggies adds flavor, but cooking them all individually is time-consuming. If you’d like to have a batch of several veggies available to eat, pair them up based on cooking time. By cooking vegetables together, you maximize your efficiency in the kitchen. For example, you could roast fast-cooking vegetables like asparagus and cherry tomatoes together, or pair up longer-roasting veggies like carrots and cauliflower.
  • Diversify your dishes – You can easily keep your meals from getting boring by preparing multiple varieties of the same food at one time. When cooking food, prepare more than one type of the same food by adding different spices and seasonings to varying versions of the same dish.
  • Package based on portion size – It’s easy to just open a container of nuts, berries, or veggies and keep snacking until it’s empty. To exercise better portion control, package your food based on appropriate portion sizes. Use baggies or other small containers to hold the right portion size of foods you’ve prepared.
  • Keep protein-rich snacks handy – For exercise enthusiasts, protein is absolutely essential, as it helps muscles to recover after a workout. Protein also works to stave off hunger. Having low calorie sources of protein nearby can help you avoid higher-calorie options.
  • Have some salads ready to go – Salads provide a healthy alternative to people seeking a quick and easy meal. Pre-made salads can get soggy and unappealing if they’re stored for more than a few hours. However, you can keep your salad fresh by using a glass jar. Put your dressing at the jar’s bottom and then layer the food, putting sturdier vegetables toward the bottom and greens at the top. This method will allow you to make a fresh salad in the morning and enjoy it a few hours later at work.

Tips for Fitness

Promax Nutrition offers great-tasting nutritional bars that provide the protein exercise enthusiasts need to maximize their fitness gains. Vegetarian and gluten-free, these protein bars come in a variety of great flavors and formulations to meet individual customer tastes and needs.

Source

http://www.mensfitness.com/nutrition/what-to-eat/plan-ahead-meal-prep-has-health-boosting-advantage-study-says

How To Stay Fit With Children

Jogging With Kids

Getting in a workout can be a struggle for anyone, even when they have plenty of time on their hands. But for a mom, free time is practically nonexistent. Plenty of parents leave their fitness goals behind when they’re raising young children, simply because they don’t feel like they have the time or energy. The thing is, making time to work out will actually give you more energy throughout the day. The tricky part is finding time to do it, and it may mean changing up your old workout regimens.

Less Is More

Before you had kids, you may have had a workout routine that had you at the gym a few times a week for an hour or more. Raising children means that might not really be an option anymore. Instead, break your workouts up into smaller portions that you can do throughout the week. Ten minutes of high intensity exercise done several times a week can be just as beneficial as your longer workouts. In fact, a recent study found that just one minute of high intensity training, with warm ups and cool downs, was as effective in improving fitness as a forty-five minute workout.

Workout As A Family

This one also works with the idea that you might have to change what you consider a workout. Your kids can’t do an hour on the treadmill with you, but they can go on pre- or post-dinner walks around the neighborhood. And there are plenty of other ways you can involve your children in your fitness routine.

If you’re watching their favorite show together, make commercial breaks a time for exercise. A quick game of tag or bodyweight exercises will be beneficial to everyone. If you take them to the park, you can use that time to get a workout in on the jungle gym. Look for opportunities in your day that you might be missing out on.

Block Out “Your Time”

Maybe you don’t necessarily need to change your workout routine altogether, but instead you just need to make the time to keep doing it. So mark certain times on your weekly calendar like you would for a doctor’s appointment. That time is blocked out specifically for you to do your workout—whatever that may be. Schedule it with your significant other, and make it non-negotiable.

Find Some Partners

Every mother with young children is going through the same thing—tons of commitments and not a lot of free time. Find a friend who is willing to work out with you, and help support each other and keep up with your fitness goals. And if you don’t have someone locally to work out with, you can go online to find support and tips on Facebook groups or blogs.

It’s tough to find time to work out when you have young children, and so is finding the time to prepare a protein packed meal after your workout. At Promax, we have a number of delicious protein bars that are packed with the nutrition you need to get you through your workout, kids and all. Try one today!