Exercise Snacks:

Stand Up, Squat, Squat...what's that a nice exercise snack?

Exercise Snacks — Wed, 03 Sep 2008 14:22:16 -0700

Today's Exercise Snack is:
Squats

Keep your weight on your heels
Keep your back straight
Look up as while you're squatting down(look at your computer screen, for example)

Try to do 100 throughout the day.

What are you waiting for? Go do it now!

What's next?
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Time for an exercise snack

Exercise Snacks — Tue, 02 Sep 2008 12:56:13 -0700

Take few minutes and work on something important but urgent - your health(you deserve it)

The benefit?

Improved posture
Better muscle balance
Relieve from chronic tension and pain
Improve muscle tone and burn calories

Time required

About 120-160 seconds

Exercises

Gluteal Contractions: 40 contractions
Arm Circles: 50 each way
Toe Raises: 10 toe raises each way

Gluteal Contractions

Advanced: 3x40
Intermediate: 3x20
Beginner: 3x10

Note: Do gluteal contractions standing or sitting

Arm Circles

Advanced: 100 circles each way
Intermediate: 60 circles each way
Beginner: 30 circles each way

Note: do this exercise standing or sitting

Toe Raises

Advanced: 3x30
Intermediate: 3x15
Beginner: 3x8

Note: Face a wall, keep weight on your toes, thighs tights, knees locked

Have fun!

Outstanding Monday

Exercise Snacks — Mon, 25 Aug 2008 11:07:20 -0700

photo by smellykneer

Aren't you glad it's Monday? What?! You hate it? hmm...

A very effective way to change your state is through changing your physical state.

Take 2 minutes and help yourself feel supah-fun-tastic.

Want better posture, circulation, fitness and clarity of mind?

Do the following routine. It is quick, easy. Effective too.

Time Required: 120 seconds

Gluteal Contractions

Advanced: 3x40
Intermediate: 3x20
Beginner: 3x10

Standing Arm Circles

Advanced: 100 each way
Intermediate: 50 each way
Beginner: 25 each way

Wallsits

Advanced: 2 minutes
Intermediate: 1 minute
Beginner: 30 seconds

How do you feel? Make it it an outstanding Monday!

What's next?
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Exercise Snack - Energize Your Tuesday

Exercise Snacks — Wed, 20 Aug 2008 10:52:46 -0700

It's Tuesday. Monday is over but Friday is not even close. Perfect time to energize your day with an exercise snack. Time required

About 3 minutes

Exercises

Gluteal contractions - Standing 3x20
Arm Circles - Standing 50 each way
Runner's Stretch: hold each side for 60 seconds
Counter Stretch: hold for 60 seconds

Gluteal Contractions

Advanced: 3x40
Intermediate: 3x20
Beginner: 3x10

Note: Do gluteal contractions standing or sitting

Arm Circles

Advanced: 100 circles each way
Intermediate: 60 circles each way
Beginner: 30 circles each way

Note: do this exercise standing or sitting

Runner's Stretch

Advanced: hold for 90 seconds per side
Intermediate: 60 seconds per side
Beginner: 30 seconds per side

Note: Make sure to keep your knees locked.

Counter Stretch

Advanced: hold for 90 seconds per side
Intermediate: 60 seconds per side
Beginner: 30 seconds per side

Note: Make sure to keep your knees locked.

What's next?
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Afternoon Jumpstart

Exercise Snacks — Tue, 19 Aug 2008 16:34:45 -0700

You had your coffee, replied to emails, played with your iPhone. Many be even did some work.

Now is time to take a few seconds and have an exercise snack.

The benefit?

Improved posture
Better muscle balance
Relieve from chronic tension and pain
Improve muscle tone and burn calories

Time required

About 120 seconds

Exercises

Arm Circles: 50 each way
Gluteal Contractions: 40 contractions
Toe Raises: 10 toe raises each way

Arm Circles

Advanced: 100 circles each way
Intermediate: 60 circles each way
Beginner: 30 circles each way

Note: do this exercise standing or sitting

Gluteal Contractions

Advanced: 3x40
Intermediate: 3x20
Beginner: 3x10

Note: Do gluteal contractions standing or sitting

Toe Raises

Advanced: 3x30
Intermediate: 3x15
Beginner: 3x8

Note: Face a wall, keep weight on your toes, thighs tights, knees locked

Check back in a couple of hours for a new exercise snack

Side Lateral Raises: 60 seconds to stronger shoulders

Exercise Snacks — Fri, 15 Aug 2008 07:57:33 -0700

Exercise: Standing Snow Angels

Advanced: 30 raises
Intermediate: 10-15 raises
Beginner: 5-10 raises

Note: Squeeze shoulder blades the whole time

What's next?
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Un-kink your neck in 60 seconds

Exercise Snacks — Mon, 11 Aug 2008 12:59:33 -0700

Time to loosen up those tight neck, upper back and shoulder muscles.

Routine time: 60 seconds
Why do it?

Improves neck alignment
Improves upper body posture
Un-rounds the rounded shoulders
Improves circulation, makes upper back and neck happier

When should I do this?

Right now!

Exercise 1: Shoulder Rolls - 30 seconds(15 seconds each way)

Exercise 2: Arm Circles - 30 seconds(15 seconds each way)

Tell your coworkers about Exercise Snacks(That should keep them off your back at least 60 seconds a day)
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Friday Exercise Snack - 60 seconds to feeling like it's Saturday

Exercise Snacks — Fri, 08 Aug 2008 14:03:17 -0700

In 60 seconds feel like it's Saturday. No, I'm not talking about packing up and leaving the office.

Shake things up with with Friday's Exercise Snack is a better way to go. As Saturday comes you'll be able to enjoy it without annoying neck tightness or lower back pain.

Kneeling Groin Stretch: 30 seconds per side

Hold 20 seconds each side
Breathe into your belly
Make plans for Saturday fun

Arm Circles

Advanced: 100 circles each way
Intermediate: 50 circles each way
Beginner: 25 circles each way

Note:

While doing forward circles - face your palms down
When doing backward circles - palms face up

Wallsit

Advanced: hold for 120 seconds
Intermediate: hold for 60 seconds
Beginner: hold for 30 seconds

Note:

Press small of the back into the wall by leaning forward
Lift toes and press ground away

Tell your coworkers about Exercise Snacks(That should keep them off your back at least 60 seconds a day)
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Bathroom Break Goes Right with Wallsit

Exercise Snacks — Thu, 07 Aug 2008 16:08:09 -0700

Bathroom break time? Outstanding! It is your chance to let things go and have an exercise snack.

Wallsit

During the bathroom break, do the wallsit(wash your hands first)
Advanced: hold for 120 seconds
Intermediate: hold for 60 seconds
Beginner: hold for 30 seconds

Notes:

Lean forward and press lower back into the wall
Bring toes up, press ground away with heels

Whiny and unhappy co-workers ? Tell them about Exercise Snacks(That will keep them quite for at least 60 seconds!)
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Tasty Exercise Snack: Thursday

Exercise Snacks — Thu, 07 Aug 2008 13:02:03 -0700

Snack time! Did you have your lunch yet? Was it something delicious and nutritious? I sure hope so, listen to your body and eat well.

Anyway, it is now time for your exercise snack

Ready, Set...Snack!
Gluteal Contructions(aka Butt Squeezes)

Advanced: 100 gluteal contractions
Intermediate: 60 gluteal contractions
Beginner: 30 gluteal contractions

Note: Sit nice and tall, keep shoulder blades squeezed together and feet on the ground

Shoulder Rolls

Advanced: 50 circles each way
Intermediate: 30 circles each way
Beginner: 15 circles each way

Note: Sit nice and tall, keep shoulder blades squeezed together and one foot on the ground

Happy Exercise Snacking!

Whiny and unhappy co-workers ? Tell them about Exercise Snacks(That will keep them quite for at least 60 seconds!)
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