October 24, 2024 • 17 mins
Can you transform your workday into a calorie-burning opportunity without sacrificing productivity? Discover how small changes in your daily routine can make a significant impact on your health and fitness goals. This episode of the Fit and Healthy Sioux Falls Show promises to equip you with five actionable strategies to keep you moving and energized at work.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Do you ever feel like your workday is just getting in
the way of your results, in theway of your fitness, and it's
not helping you make theprogress that you desire towards
your health and fitness goals?
Well, friends, today I'm goingto help you break down five
simple ways that you can staymore active, burn more calories
(00:21):
and get better results while onthe clock.
Welcome to the Fit and HealthySioux Falls Show.
I'm your host, cj.
Let's dive in to today'sepisode.
What is going on, friends?
(00:55):
So excited that you are herewith me today and we've got a
fun episode today, because whatbetter thing than realizing that
you can use your workday toactually progress, not only in
your career but also in yourhealth and fitness goals?
And if we can progress towardsour health and fitness goals
(01:18):
while at work, I mean, hey,we're getting paid to get fit.
So let's dive in.
I've got my notes for ourepisode and we're going to
really be talking about fivedifferent ways.
Now, there's a ton of differentways, but I want to just talk
to you about five different waysthat you can burn more calories
while at work, but it's notgoing to hinder your
(01:40):
productivity.
In matter of fact, it mightactually help you be more
productive, because you'rereally not then worried about
the fact that maybe you didn'thit the gym today or you can't
hit the gym today because ofyour schedule, and you're still
going to be able to get yourcalorie burn going.
So let's dive in.
Tip number one stand more right.
(02:02):
A lot of times we sit and we'resitting all day long, but what
if we just made it more of aconscious effort to stand?
Actually, right now I am at astanding desk, one of the ones
that can kind of go up and godown.
I've got this one here that Iuse for shooting the podcast,
and then I also have a standingdesk in my office as well, and
(02:26):
you know, you just hit it up andyou stand and you keep on
working and while you'restanding, that's going to help
you have better posture.
When you're standing, you haveto keep your core tighter.
You have to burn more caloriesby just keeping your body up and
not sitting slouched andhunched over.
So I want to encourage you tostand more right.
(02:48):
Maybe you even I think theApple watch it goes off and it's
like hey, stand every hour.
Make sure that you at leaststand for so long every hour.
So maybe you make it a goal ofyours that every hour you're
going to make sure that youstand at least X amount of time
out of that hour.
And here's the deal.
(03:09):
We're not going for perfectionhere, we're going for progress.
And so if right now, maybeyou're listening or watching
this episode and you currentlyreally don't stand at all during
your day, maybe you're going tomake it a point to just two or
three times, start standing withintentionality throughout your
day and as we progress, maybeyou'll stand more and maybe
(03:33):
you'll eventually get to whereyou are standing X amount of
time out of every hour.
But first tip how you can burnmore calories while at work is
to just simply make sure thatyou are standing more period.
That simple Moving.
On tip two, we want to moveduring our meetings or move
during our calls, one of thethings that I love to do.
(03:56):
And now, for any of you thatdon't know, I have Fit Body West
and Fit Body Central, and nextto Fit Body Central there's
another building and on thatbuilding that's where I shoot
this podcast.
On that building we have ourFit and Healthy Sioux Falls logo
and that is my office building.
We hold our team meetings inthere, I shoot this podcast in
there, I hold a men's group inthere about once every five
(04:19):
weeks on Thursday morning.
But, with that being said, mostof the time my office is
relatively empty.
There's not a lot of people init and there's not a lot of
stuff going on.
So there's nothing that I lovemore than when I'm making my
phone calls and I'm eithertalking with the team or I'm
talking with whoever it might be.
I will get up and I will bewalking around my office while
(04:41):
I'm on my call, and for methere's actually something like
soothing and relaxing aboutbeing able to take my call and I
just walk, I just kind of pacearound the office.
Now, if you can't do that, uhright, maybe you don't have that
ability to do that Find in yourday where you can get up and
(05:02):
move more.
Now let's talk about the movingmeetings.
What if you could have ameeting with a coworker and,
instead of just meeting at atable, you decide, hey, let's go
grab a cup of coffee and thenlet's just walk and talk for 10,
15 minutes and let's have ourmeeting and be mobile.
Now, if you have to besomewhere by notes and be able
to take notes and discussdifferent things.
(05:23):
Right, I get it, there's alwaysgoing to be excuses, and I'm
not saying that you should neverhave regular meetings where
you're at a desk with your notesand all that.
But I'm just saying what if youcould incorporate moving,
either during your meeting orduring your calls, more
throughout your workday?
And again, if you're not doingit all right now, literally
(05:46):
doing it once in the next week,is gonna be progress or burning
more calories than you arecurrently.
So we're not looking to makesure that, hey, we add all this
walking into our day or all thismoving into our meetings.
We're just looking, hey, arethere ways or areas where we can
implement something that isgonna burn more calories?
(06:07):
All right, so let's go aheadand move on to tip three, and
that's going to be deskexercises.
Now I get it Right.
At first glance, that mightsound like what I'm going to do
exercises at my desk.
Well, I want to give you sometips or some exercises that you
could do at your desk that arevery discreet.
(06:29):
They're not going to make yoube unfocused or not be able to
continue to work, but they'regonna be things that keep you
burning more calories.
So, honestly.
Maybe, again, while you'redoing a call or while you're who
even knows, maybe you'rewatching a training video or
watching a video, instead ofjust watching that video,
sitting there slouching watchingit, be like, yes, this is my
(06:53):
opportunity.
I have a three minute or a 30minute video, who knows how long
it is.
Maybe it's even a zoom thatyou're on and you have the
ability to turn your camera offfor a little bit, or maybe they
need you to have your camera on.
But whatever, pound out five,10 squats, that's just fine.
Now, maybe you don't want yourhead bobbing up and down while
you're on a zoom and that's notvery discreet.
(07:13):
Okay, maybe you're going to justbe sitting in your chair and
you're going to be focused ondoing some chair calf raises.
So you're sitting there, yourfeet are on the ground, instead
of just having your feet stillsitting on the ground, resting,
relaxing, you're focused on,even right now, while I'm
talking to you, as I was doingthis, I literally started doing
it.
Where my heels are just comingup, I'm squeezing my calves one,
(07:35):
two, three seconds and I'mbringing it back down.
Is that going to be the end,all the be all, end all of
getting you in the best shapeever?
Well, no, but it's going toburn more calories and it's
going to progress you towardsthe goals that you have.
Now, minibands they are amazingto have at your desk.
Maybe you have a couple ofthose little minibands, little
(07:57):
loops, and you put it aroundyour legs and while you're
sitting there, you just can dosome of those leg abductors
where you're just moving yourlegs out, feel the burn, squeeze
one, two, come back in.
Now again.
That's not going to bug anybody, it's not going to stop you
from being productive andgetting your work done, but it's
going to be another way thatburns more calories.
Now, this one again.
(08:18):
If you have to be using yourhands to type, well, we're going
to have to think of differentways.
But what if you had that miniband and you put it around your
wrist and you just are sittingthere and you're opening and
closing your arms?
Right, you're just squeezing.
Now again.
We're not talking specifictargeted strength exercises here
or specific targeted fatburning exercises here, but
we're just talking about simplyburning more calories.
(08:41):
Right?
Even one of those stress ballsif you have one of those, and
while you're sitting there andit's on a call or listening to a
customer, or you're takingfeedback or whatever it is, and
you're just squeezing thatstress ball that right there is,
having you move, stay activeand burn more calories than just
sitting there and not movingthat body and keeping it active.
(09:02):
So with that, my tip numberthree for you is to incorporate
desk exercises.
All right, let's go ahead andmove on to our next tip, our
fourth tip.
In this one, I tell you whatBryce Henson, a good friend of
mine he's the CEO of Fit BodyBoot Camp and I tell you what
this one he has like plantedinto my brain and since then
(09:25):
I've planted it into my wife'sbrain and to some others but
never take the elevator, alwaystake the stairs.
Now, maybe you live in abuilding where, hey, it's all
one level Like I'm thinking ofour two gym locations there
aren't any elevators or stairs.
Now, again, we're not sayingthat this is a must or the end,
all be all, but what we aresaying is, hey, if you're in a
(09:47):
building where you do take anelevator up to the level that
you're then going to have yourdesk or your office at, what if
you just decided that every dayI'm going to take the stairs,
every time I go up and down totake the elevator.
I'm going to take the stairsBecause the thing of it is is
that right there again iswithout really adding much extra
time.
It's adding more calorie burninto your day, and I know it
(10:10):
might be a hassle, but guesswhat?
When you go to the gym, ourclients that come to FitBody
they pay to come to FitBody, sothey are exchanging dollars to
work out.
Now, if you're at work and youtake the stairs, you, friend,
are getting paid to work out.
That's like a double whammy.
Why wouldn't you do it?
You literally are getting paidto work out.
(10:32):
That's what it's all about.
So finding ways to incorporatemore burn into your day.
So always take the stairs.
Maybe you're going to set agoal, maybe you have a high
office and maybe you're like youknow what, I'm not taking 14
flights of stairs every day.
Cj, you're crazy.
All right, I get it, but couldyou take two?
(10:54):
And instead of getting on onground floor, you're now getting
on on the second or the thirdfloor onto the elevator and
riding it the rest of the way up?
Or, same thing, you step down acouple of the flights of stairs
and then get on the elevator.
Or same thing you step down acouple of the flights of stairs
and then get on the elevator.
Are there ways that you canhave a goal where you are just
adding more movement into yourday?
(11:15):
Maybe you have a goal of youknow what one day a week I'm
going to always take the stairs,and then that goal increases to
two days a week.
Again, we're talking aboutadding and progressing towards
our health and fitness goals.
Moving on our fifth tip, ourfifth tip, friend, is to stay
hydrated.
But better yet, stay hydratedand use staying hydrated for two
(11:36):
things to get more steps in.
Right, you're going to haveyourself a 32-ounce water bottle
or whatever it is, and you'regoing to drink that thing down.
You should be getting half yourbody weight in ounces of water
every single day.
And I want to give you a littlepro tip.
They do actually say that ifyou're even only 10 ounces
deficient.
So if you weigh 200 pounds, youshould be getting 100 ounces of
(11:57):
water.
If you're only 10 ouncesdeficient, that means that
you're still getting 90 ounces.
That could be hindering yourweight loss.
So make sure you're gettingenough water in.
But now what you're gonna do?
That 32 ounce water bottle, 46,whatever it is, you're gonna
use that.
You're gonna drink it.
Then you're gonna walk yourselfto the water fountain.
You're gonna fill it up.
Once it's filled up, you'regonna walk yourself back to your
(12:19):
desk.
That just added in more stepsto your day.
Now you're drinking more water.
You're probably going to haveto go to the bathroom a little
bit more, but don't worry, it'sa good deal, because getting up
and walking to the bathroom isadding more steps into your day,
and so stay hydrated.
Yes, like, from a nutritionaland health balance, it's going
to be great because you need tobe hydrated, but it's also going
(12:39):
to be amazing for an fitnessstandpoint, because you should
be adding more steps into yourday.
So make sure that you're stayinghydrated and using the fact
that you have to walk to thewater fountain, walk to the
bathroom, not as a negative, butas a positive, because you are
burning more calories, and forany of you that don't have time
to do that, you're lying toyourself.
You are lying to yourselfbecause more people than you
(13:02):
know it's not that they don'thave time, they're not managing
their time properly, and so ifyou're one of the people that
right away thought man, I don'thave time for that.
I want to just encourage youCan you take a look at the way
in which you're time blocking ormanaging your schedule and
maybe make sure that you aremanaging your time so that you
can at least allow yourself towalk to the bathroom?
(13:23):
Because if you can't even getup to walk to the bathroom, man,
I don't know where you'reworking, but at Fit Body we're
hiring and I tell you what, ifyour boss won't even let you get
up to go to the bathroom, then,friend, it's time to find a new
job, because that's not a funenvironment to be in.
But I tell you what you usethese five tips and incorporate
them into at work.
(13:43):
You're going to be getting paidto get fit.
Let's go, and I'm telling youit's going to just add up over
time to more progress.
So let's recap those five tips.
Tip number one stand more right, stand more.
Tip number two move during yourmeetings or your calls.
Three desk exercises Are youable to incorporate some kind of
(14:05):
discrete ways of working outwhile you're at your desk?
Four take the stairs.
Always take the stairs, nevertake the elevator.
And then five stay hydrated,right, get active.
Moving and walking to thatwater fountain.
Moving and walking to thatrestroom.
So those are your five tips,and I want to kind of leave you
(14:25):
with this closing thought that Iwrote down your workday doesn't
have to be an obstacle for youstaying active.
Okay, these five small changesexcuse me as I stumble over my
words these five small changesstanding more, doing moving
meetings, moving sales calls,sneaking in desk exercises,
(14:50):
taking the stairs and thenstaying hydrated.
They can make a big differencein your overall health and
fitness results.
So incorporate these habits,use them into your daily routine
to boost your calorie burn.
You're going to stay energized,you're going to improve your
health, all while stayingproductive at work.
So I wanted to give you thosefive tips and ways that you can
(15:12):
actually burn more calories atwork.
You guys, guess what?
There's always ways to betteryourself.
There's always ways to fit itin.
If you didn't make it to thegym today, my goodness.
Make sure that you are usingthese tips.
Stay active, get that bodyburning more calories, even
while you're at work, and knowthat you can do it.
(15:33):
You have what it takes toachieve success.
There's just different littlechanges that you have to make
into your daily routine, andthese five tips can help you
stay active at work.
Hey, do me a favor, like,subscribe and and share this
episode.
And then I want to remind youthat, hey, maybe Fit Body our
two gyms that we have here inSioux Falls maybe they're not
(15:55):
the exact right thing for you,and that's okay.
That is why I have launched theFit and Healthy University, and
that can be done anywhere, atany time, from anyone.
It's only $19 a month.
It's got an amazing onlinecommunity.
It's got ton of online workouts, there's recipes.
You can ask any question thatyou might have and I tell you
(16:15):
what.
Either myself or another one ofthe amazing members of that
community are going to help youon your way.
But there are ways to get fit,stay fit and get active in gym
workout routines.
You name it, it's on there.
It's only 19 bucks a month,plus 14 day risk-free trial.
Try it out.
If it's not right for you, justcancel.
We'll give you a refund and wecan get you on your way.
(16:35):
But I want to make sure thatyou have every means necessary
to hit the goals, the desiresand the dreams that you have.
So go ahead and click the linkdown below We'll have that link
somewhere in the description sothat you can join the Fit and
Healthy University.
Maybe that also is not rightfor you.
Hey, tell a friend that that'sright for them and let's get
this thing rocking.
Let's get you on your way toamazing results.
(16:56):
And guess what?
Again, like, subscribe, sharethis episode and we'll see you
on the next episode of the Fitand Healthy Sioux Falls Show.
Have a great day, you guys.
Peace.
Do you ever feel like your workday is just getting in
the way of your results, in theway of your fitness, and it's
not helping you make theprogress that you desire towards
your health and fitness goals?
Well, friends, today I'm goingto help you break down five
simple ways that you can staymore active, burn more calories
(00:21):
and get better results while onthe clock.
Welcome to the Fit and HealthySioux Falls Show.
I'm your host, cj.
Let's dive in to today'sepisode.
What is going on, friends?
(00:55):
So excited that you are herewith me today and we've got a
fun episode today, because whatbetter thing than realizing that
you can use your workday toactually progress, not only in
your career but also in yourhealth and fitness goals?
And if we can progress towardsour health and fitness goals
(01:18):
while at work, I mean, hey,we're getting paid to get fit.
So let's dive in.
I've got my notes for ourepisode and we're going to
really be talking about fivedifferent ways.
Now, there's a ton of differentways, but I want to just talk
to you about five different waysthat you can burn more calories
while at work, but it's notgoing to hinder your
(01:40):
productivity.
In matter of fact, it mightactually help you be more
productive, because you'rereally not then worried about
the fact that maybe you didn'thit the gym today or you can't
hit the gym today because ofyour schedule, and you're still
going to be able to get yourcalorie burn going.
So let's dive in.
Tip number one stand more right.
(02:02):
A lot of times we sit and we'resitting all day long, but what
if we just made it more of aconscious effort to stand?
Actually, right now I am at astanding desk, one of the ones
that can kind of go up and godown.
I've got this one here that Iuse for shooting the podcast,
and then I also have a standingdesk in my office as well, and
(02:26):
you know, you just hit it up andyou stand and you keep on
working and while you'restanding, that's going to help
you have better posture.
When you're standing, you haveto keep your core tighter.
You have to burn more caloriesby just keeping your body up and
not sitting slouched andhunched over.
So I want to encourage you tostand more right.
(02:48):
Maybe you even I think theApple watch it goes off and it's
like hey, stand every hour.
Make sure that you at leaststand for so long every hour.
So maybe you make it a goal ofyours that every hour you're
going to make sure that youstand at least X amount of time
out of that hour.
And here's the deal.
(03:09):
We're not going for perfectionhere, we're going for progress.
And so if right now, maybeyou're listening or watching
this episode and you currentlyreally don't stand at all during
your day, maybe you're going tomake it a point to just two or
three times, start standing withintentionality throughout your
day and as we progress, maybeyou'll stand more and maybe
(03:33):
you'll eventually get to whereyou are standing X amount of
time out of every hour.
But first tip how you can burnmore calories while at work is
to just simply make sure thatyou are standing more period.
That simple Moving.
On tip two, we want to moveduring our meetings or move
during our calls, one of thethings that I love to do.
(03:56):
And now, for any of you thatdon't know, I have Fit Body West
and Fit Body Central, and nextto Fit Body Central there's
another building and on thatbuilding that's where I shoot
this podcast.
On that building we have ourFit and Healthy Sioux Falls logo
and that is my office building.
We hold our team meetings inthere, I shoot this podcast in
there, I hold a men's group inthere about once every five
(04:19):
weeks on Thursday morning.
But, with that being said, mostof the time my office is
relatively empty.
There's not a lot of people init and there's not a lot of
stuff going on.
So there's nothing that I lovemore than when I'm making my
phone calls and I'm eithertalking with the team or I'm
talking with whoever it might be.
I will get up and I will bewalking around my office while
(04:41):
I'm on my call, and for methere's actually something like
soothing and relaxing aboutbeing able to take my call and I
just walk, I just kind of pacearound the office.
Now, if you can't do that, uhright, maybe you don't have that
ability to do that Find in yourday where you can get up and
(05:02):
move more.
Now let's talk about the movingmeetings.
What if you could have ameeting with a coworker and,
instead of just meeting at atable, you decide, hey, let's go
grab a cup of coffee and thenlet's just walk and talk for 10,
15 minutes and let's have ourmeeting and be mobile.
Now, if you have to besomewhere by notes and be able
to take notes and discussdifferent things.
(05:23):
Right, I get it, there's alwaysgoing to be excuses, and I'm
not saying that you should neverhave regular meetings where
you're at a desk with your notesand all that.
But I'm just saying what if youcould incorporate moving,
either during your meeting orduring your calls, more
throughout your workday?
And again, if you're not doingit all right now, literally
(05:46):
doing it once in the next week,is gonna be progress or burning
more calories than you arecurrently.
So we're not looking to makesure that, hey, we add all this
walking into our day or all thismoving into our meetings.
We're just looking, hey, arethere ways or areas where we can
implement something that isgonna burn more calories?
(06:07):
All right, so let's go aheadand move on to tip three, and
that's going to be deskexercises.
Now I get it Right.
At first glance, that mightsound like what I'm going to do
exercises at my desk.
Well, I want to give you sometips or some exercises that you
could do at your desk that arevery discreet.
(06:29):
They're not going to make yoube unfocused or not be able to
continue to work, but they'regonna be things that keep you
burning more calories.
So, honestly.
Maybe, again, while you'redoing a call or while you're who
even knows, maybe you'rewatching a training video or
watching a video, instead ofjust watching that video,
sitting there slouching watchingit, be like, yes, this is my
(06:53):
opportunity.
I have a three minute or a 30minute video, who knows how long
it is.
Maybe it's even a zoom thatyou're on and you have the
ability to turn your camera offfor a little bit, or maybe they
need you to have your camera on.
But whatever, pound out five,10 squats, that's just fine.
Now, maybe you don't want yourhead bobbing up and down while
you're on a zoom and that's notvery discreet.
(07:13):
Okay, maybe you're going to justbe sitting in your chair and
you're going to be focused ondoing some chair calf raises.
So you're sitting there, yourfeet are on the ground, instead
of just having your feet stillsitting on the ground, resting,
relaxing, you're focused on,even right now, while I'm
talking to you, as I was doingthis, I literally started doing
it.
Where my heels are just comingup, I'm squeezing my calves one,
(07:35):
two, three seconds and I'mbringing it back down.
Is that going to be the end,all the be all, end all of
getting you in the best shapeever?
Well, no, but it's going toburn more calories and it's
going to progress you towardsthe goals that you have.
Now, minibands they are amazingto have at your desk.
Maybe you have a couple ofthose little minibands, little
(07:57):
loops, and you put it aroundyour legs and while you're
sitting there, you just can dosome of those leg abductors
where you're just moving yourlegs out, feel the burn, squeeze
one, two, come back in.
Now again.
That's not going to bug anybody, it's not going to stop you
from being productive andgetting your work done, but it's
going to be another way thatburns more calories.
Now, this one again.
(08:18):
If you have to be using yourhands to type, well, we're going
to have to think of differentways.
But what if you had that miniband and you put it around your
wrist and you just are sittingthere and you're opening and
closing your arms?
Right, you're just squeezing.
Now again.
We're not talking specifictargeted strength exercises here
or specific targeted fatburning exercises here, but
we're just talking about simplyburning more calories.
(08:41):
Right?
Even one of those stress ballsif you have one of those, and
while you're sitting there andit's on a call or listening to a
customer, or you're takingfeedback or whatever it is, and
you're just squeezing thatstress ball that right there is,
having you move, stay activeand burn more calories than just
sitting there and not movingthat body and keeping it active.
(09:02):
So with that, my tip numberthree for you is to incorporate
desk exercises.
All right, let's go ahead andmove on to our next tip, our
fourth tip.
In this one, I tell you whatBryce Henson, a good friend of
mine he's the CEO of Fit BodyBoot Camp and I tell you what
this one he has like plantedinto my brain and since then
(09:25):
I've planted it into my wife'sbrain and to some others but
never take the elevator, alwaystake the stairs.
Now, maybe you live in abuilding where, hey, it's all
one level Like I'm thinking ofour two gym locations there
aren't any elevators or stairs.
Now, again, we're not sayingthat this is a must or the end,
all be all, but what we aresaying is, hey, if you're in a
(09:47):
building where you do take anelevator up to the level that
you're then going to have yourdesk or your office at, what if
you just decided that every dayI'm going to take the stairs,
every time I go up and down totake the elevator.
I'm going to take the stairsBecause the thing of it is is
that right there again iswithout really adding much extra
time.
It's adding more calorie burninto your day, and I know it
(10:10):
might be a hassle, but guesswhat?
When you go to the gym, ourclients that come to FitBody
they pay to come to FitBody, sothey are exchanging dollars to
work out.
Now, if you're at work and youtake the stairs, you, friend,
are getting paid to work out.
That's like a double whammy.
Why wouldn't you do it?
You literally are getting paidto work out.
(10:32):
That's what it's all about.
So finding ways to incorporatemore burn into your day.
So always take the stairs.
Maybe you're going to set agoal, maybe you have a high
office and maybe you're like youknow what, I'm not taking 14
flights of stairs every day.
Cj, you're crazy.
All right, I get it, but couldyou take two?
(10:54):
And instead of getting on onground floor, you're now getting
on on the second or the thirdfloor onto the elevator and
riding it the rest of the way up?
Or, same thing, you step down acouple of the flights of stairs
and then get on the elevator.
Or same thing you step down acouple of the flights of stairs
and then get on the elevator.
Are there ways that you canhave a goal where you are just
adding more movement into yourday?
(11:15):
Maybe you have a goal of youknow what one day a week I'm
going to always take the stairs,and then that goal increases to
two days a week.
Again, we're talking aboutadding and progressing towards
our health and fitness goals.
Moving on our fifth tip, ourfifth tip, friend, is to stay
hydrated.
But better yet, stay hydratedand use staying hydrated for two
(11:36):
things to get more steps in.
Right, you're going to haveyourself a 32-ounce water bottle
or whatever it is, and you'regoing to drink that thing down.
You should be getting half yourbody weight in ounces of water
every single day.
And I want to give you a littlepro tip.
They do actually say that ifyou're even only 10 ounces
deficient.
So if you weigh 200 pounds, youshould be getting 100 ounces of
(11:57):
water.
If you're only 10 ouncesdeficient, that means that
you're still getting 90 ounces.
That could be hindering yourweight loss.
So make sure you're gettingenough water in.
But now what you're gonna do?
That 32 ounce water bottle, 46,whatever it is, you're gonna
use that.
You're gonna drink it.
Then you're gonna walk yourselfto the water fountain.
You're gonna fill it up.
Once it's filled up, you'regonna walk yourself back to your
(12:19):
desk.
That just added in more stepsto your day.
Now you're drinking more water.
You're probably going to haveto go to the bathroom a little
bit more, but don't worry, it'sa good deal, because getting up
and walking to the bathroom isadding more steps into your day,
and so stay hydrated.
Yes, like, from a nutritionaland health balance, it's going
to be great because you need tobe hydrated, but it's also going
(12:39):
to be amazing for an fitnessstandpoint, because you should
be adding more steps into yourday.
So make sure that you're stayinghydrated and using the fact
that you have to walk to thewater fountain, walk to the
bathroom, not as a negative, butas a positive, because you are
burning more calories, and forany of you that don't have time
to do that, you're lying toyourself.
You are lying to yourselfbecause more people than you
(13:02):
know it's not that they don'thave time, they're not managing
their time properly, and so ifyou're one of the people that
right away thought man, I don'thave time for that.
I want to just encourage youCan you take a look at the way
in which you're time blocking ormanaging your schedule and
maybe make sure that you aremanaging your time so that you
can at least allow yourself towalk to the bathroom?
(13:23):
Because if you can't even getup to walk to the bathroom, man,
I don't know where you'reworking, but at Fit Body we're
hiring and I tell you what, ifyour boss won't even let you get
up to go to the bathroom, then,friend, it's time to find a new
job, because that's not a funenvironment to be in.
But I tell you what you usethese five tips and incorporate
them into at work.
(13:43):
You're going to be getting paidto get fit.
Let's go, and I'm telling youit's going to just add up over
time to more progress.
So let's recap those five tips.
Tip number one stand more right, stand more.
Tip number two move during yourmeetings or your calls.
Three desk exercises Are youable to incorporate some kind of
(14:05):
discrete ways of working outwhile you're at your desk?
Four take the stairs.
Always take the stairs, nevertake the elevator.
And then five stay hydrated,right, get active.
Moving and walking to thatwater fountain.
Moving and walking to thatrestroom.
So those are your five tips,and I want to kind of leave you
(14:25):
with this closing thought that Iwrote down your workday doesn't
have to be an obstacle for youstaying active.
Okay, these five small changesexcuse me as I stumble over my
words these five small changesstanding more, doing moving
meetings, moving sales calls,sneaking in desk exercises,
(14:50):
taking the stairs and thenstaying hydrated.
They can make a big differencein your overall health and
fitness results.
So incorporate these habits,use them into your daily routine
to boost your calorie burn.
You're going to stay energized,you're going to improve your
health, all while stayingproductive at work.
So I wanted to give you thosefive tips and ways that you can
(15:12):
actually burn more calories atwork.
You guys, guess what?
There's always ways to betteryourself.
There's always ways to fit itin.
If you didn't make it to thegym today, my goodness.
Make sure that you are usingthese tips.
Stay active, get that bodyburning more calories, even
while you're at work, and knowthat you can do it.
(15:33):
You have what it takes toachieve success.
There's just different littlechanges that you have to make
into your daily routine, andthese five tips can help you
stay active at work.
Hey, do me a favor, like,subscribe and and share this
episode.
And then I want to remind youthat, hey, maybe Fit Body our
two gyms that we have here inSioux Falls maybe they're not
(15:55):
the exact right thing for you,and that's okay.
That is why I have launched theFit and Healthy University, and
that can be done anywhere, atany time, from anyone.
It's only $19 a month.
It's got an amazing onlinecommunity.
It's got ton of online workouts, there's recipes.
You can ask any question thatyou might have and I tell you
(16:15):
what.
Either myself or another one ofthe amazing members of that
community are going to help youon your way.
But there are ways to get fit,stay fit and get active in gym
workout routines.
You name it, it's on there.
It's only 19 bucks a month,plus 14 day risk-free trial.
Try it out.
If it's not right for you, justcancel.
We'll give you a refund and wecan get you on your way.
(16:35):
But I want to make sure thatyou have every means necessary
to hit the goals, the desiresand the dreams that you have.
So go ahead and click the linkdown below We'll have that link
somewhere in the description sothat you can join the Fit and
Healthy University.
Maybe that also is not rightfor you.
Hey, tell a friend that that'sright for them and let's get
this thing rocking.
Let's get you on your way toamazing results.
(16:56):
And guess what?
Again, like, subscribe, sharethis episode and we'll see you
on the next episode of the Fitand Healthy Sioux Falls Show.
Have a great day, you guys.
Peace.
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