Stretch It Out

Does your workforce sit for numerous hours throughout the work day? And how about you? Are you doing the same and feeling worn-out? Studies show that this favorite activity amongst many of us is also slowly killing us. “Sedentary behavior is associated with an increased risk of the development of chronic conditions such as type 2 diabetes and cardiovascular disease,” says Dr. I-Min Lee, professor of medicine at Harvard Medical School.


Visual Guide to Office Stretches

Sitting for hours on end every day is damaging for your health. It’s considered the new smoking. That’s the bad news. The good news is, it’s not difficult to counteract, as long as one is aware of how much he is sitting and making a goal to reduce that number a little bit each week.


Undo the Damage of Sitting. Here are simple stretches that can help undo some of the damage that all of that prolonged sitting has done to your body. You can undo some of the damage while you’re at work!


Quite simply put – prevention is the best remedy, so sit less and move more! Basically, even small amounts of physical activity is enough to improve one’s overall wellness. Especially important to note: workers who eat healthy and exercise have better job engagement and performance and increased productivity.



Master Your Fridge

There’s no better place to start that spring cleaning than with your refrigerator. Here are some easy tips to plan healthy meals in a flash.

First, purge. You need to be able to see what’s actually in the fridge. The rule is that if you haven’t used an item this winter, it can go.

Next, put items you want to eat at eye level. You’re more likely to eat the first things you see. So place pre-cut veggies and fruit front and center.

Once you’re purged and organized, fill your fridge with these staples:

  1. Omega-3 Eggs: Calorie for calorie, no food provides more staying power than a couple of eggs. Hard-boil some in advance, or make an omelet with leftover vegetables.
  2. Organic vegetables like radishes, jicama, celery, carrots, and cucumber. Clean and cut them in advance so every family member can grab them with ease.
  3. Hummus. Hummus and veggies make a delicious protein-rich snack, and it also works well spread on chicken breasts, or on whole chicken to roast for an easy weeknight dinner.
  4. Two or three types of fresh fruit. Cut-up melon, pineapple or papaya so you have no excuse once the week begins.
  5. Low-fat (not nonfat) Greek-style yogurt. You need some fat in your diet to absorb vitamin D, which helps quell the appetite. Low-fat or 2% yogurt can be eaten at breakfast, used for dips or in tuna or chicken salads in place of mayo.
  6. Wild smoked salmon. A great protein to have on hand, it is rich in Omega-3 oils and works well with eggs, or on bread with cream cheese and tomato.

Remember, success starts on Sunday. This is your time to wash greens, hard-boil eggs, clean and prep your fruits and veggies.



Tips For Getting Active This Spring

Springtime is here, and with it come warm weather, sunshine and longer days. For many of us, it also brings increased energy and the opportunity to be more active. You don’t have to have a fancy bike or a gym membership. Here are five tools you can use to get active this spring!

A sense of adventure: Try stopping the car and exploring the area; you may discover some new favorite spaces. Do you reflexively get behind the wheel to do an errand? Try walking there; it may take longer but you will feel great when you return.

Comfortable shoes: Head to your local sports store to find the best style and fit of shoes for you. Keep in mind that not all shoes are created equal; the activities that you will be doing matter. Running shoes are not the same as trail hiking shoes, and you want to be sure you give your feet the best shot at supporting your body through your springtime activities.

Hydration: Water, water, water. Staying hydrated is key to feeling great, as your activity increases and the temperature rises.

Go-anywhere bag: I try to keep a bag packed and ready for action, sitting in a place where I simply can’t ignore it. Start with the basics: shoes, socks, shorts, shirts and sunglasses. Placing the bag in a grab-and-go spot will help inspire you to grab it and just go.

A tracker: Whether it’s a stopwatch or an app on your smartphone, a tool to track the time and activity can be a useful tool for inspiring you to reach a new level of fitness.

With a few basic tools, the long-awaited springtime will be full of fitness and fun. And there’s no better feeling than enjoying the sunshine while you do something good for your body, mind, and soul.

Find more tips here: