Hi everyone! I’m Katie from K.E.P.T. You Fit and I’m excited to be a guest on a fellow Pittsburgher’s blog!
I’d like to focus on fitting in exercise when you have an 8-hour day, 40-hour week schedule. I’ve recently started an internship at a corporation in Cary, NC and am going through struggles to pencil in exercise- and I’m even the fitness intern!
I think teenagers, college students, and young professionals take advantage of the luxury to exercise any time of the day without feeling like their missing a deadline or being late to a meeting. I’ve seen first-hand in my 2 weeks of being here how hard it is to take an hour out of your day for YOU and participate in a group fitness class, play recreational sports, or go for a walk. That being said, I’ve come up with some ideas on how to fit in exercise in a corporate setting; please share your tips too!
- On Sunday, write your fitness goals down for the week. There’s a strong relationship between writing what you want to accomplish and actually accomplishing it that just works. This should also get you excited about the week ahead! Knowing that there are slots out of your workday for “me” ahead of time may make the work week less daunting. This leads into my next idea..
- Pen your workouts on your agenda (notice I said PEN not PENCIL!) and set it out on your desk, door, or an online calendar for coworkers to see that you’ve committed something. Check your gyms website to see the class schedule for the week or get a group of friends to go out on a run.
- Pack your lunch and snacks. This works two-fold; first, it allows you to exercise on your lunch break and second, it provides you with a healthy lunch to eat after your workout! Snacks will keep your energy levels high so running to the vending machine isn’t an option.
- If your workplace doesn’t have a gym on-site, locate a gym that’s en route from home. You have to pass it regardless, so pack your bag ahead of time, throw it in your car, and either on your way TO or FROM work, stop in for a quick sweat-sesh! So many gyms these days come equipped with a fully-stocked locker room so beautifying yourself (men and women!) isn’t a hassle.
- Buddy up. Having someone you can call to meet you for a class or run will hold you accountable, but don’t make that person your crutch. Maybe one friend wants to take a class while the others want to go for a run; it’s the thought of being at the gym with someone that counts, not necessarily completing the same exact workout. Good motivational support too!
- Try morning workouts. It’s easy for me to say “working out in the morning will make you feel better!” but mornings are my prime time! Not everyone likes waking up at the crack of dawn and exerting themselves, but you’ll never know until you give it a try. Once those endorphins start flowing, you may evolve into an am-exerciser!
- Use weekends to complete your hardest, most challenging workouts. Long runs, HIIT, or hot yoga require more energy and longer recovery periods that may not be ideal for your Monday through Friday schedule.
We’ve all heard of these tips before but they work! Not only in a corporate setting, but also stay-at-home moms (or dads), part-timers, and retirees can benefit from the tips given to fit in exercise. Everyone has their strengths and weaknesses when it comes to exercise; we need to capitalize on our strengths and work on building up our weaknesses. Fitting in exercise isn’t an all or nothing mentality, rather, what can you do today that makes you feel less-stressed, healthier, and at ease with yourself?
Thank you Michelle for letting me be a guest on your blog! Stop by and say hi on K.E.P.T. You Fit
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What Beats Cardio? HIIT
If you are a fan of cardiovascular exercise, you may think there is nothing better. Guess again! Researchers have found that High Intensity Interval Training (HIIT) is more effective than Continuous Moderate Intensity Exercise or cardiovascular exercise. HIIT is more effective at improving peak oxygen consumption and decreasing fasting glucose levels in adults with cardiometabolic conditions – such as heart disease, obesity or metabolic syndrome. That’s right…it may be time to trade your cardiovascular routine in for something new.
Confused? You are probably wondering why improving peak oxygen consumption and decreasing fasting glucose levels are important. Here’s why:
- Elevated fasting glucose levels are a common symptom found in adults, who are obese, with metabolic syndrome as well as heart disease.
- Elevated fasting glucose levels are an uncommon syndrome in adults at normal weight without heart conditions or metabolic syndrome.
Commonly associated with elevated fasting glucose levels is low peak oxygen consumption. V02 max is a measurement of your body’s ability to transport and use oxygen during exercise. It is also a strong indicator of your physical fitness.
- A high V02 max is good.
- A low V02 max is not so good.
The bottom line? You never want your doctor to tell you that you have elevated fasting glucose levels! What can you do to get read of elevated fasting glucose levels? Do more HIIT!
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