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Stephanie Mansour from Step It Up with Steph has some great tips for living a more happy, healthy, and fit lifestyle. Stephanie has been featured on local television stations across the country for her realistic and holistic approach to health & fitness. Check back each week for a new fun, and easy way to live better, eat healthier, and experience something new!
- Cross your right ankle over your left knee and gently lean forward towards the seat in front of you. Try to feel a stretch in the left glute, and if you don’t, gently press your hands onto your left inner thigh to open up the leg more.
- Stretch your calves by flexing your foot and placing your toe on the copy machine, with your heel on the ground. Lean forward into the copy machine and hold for a few seconds, stretching behind your lower leg.
- Simply write a smiley face on a sticky note and place it on someone’s desk, or above the copy machine.
- Hard-boiled eggs: make a dozen at the beginning of the week, and take one or two with you on your way to work.
- Stretch your right arm out in front of you, and turn the palm away from you. Then turn the fingers so they are pointing down, and gently pull your fingers back towards your wrist with your left hand.
- Stack your papers in order of importance, either by laying them out on your desk or by purchasing a paper organizer, such as shelves or folders.
- First, determine where you’d like to be in 3, 5, or 10 years in your career. Write out exactly what you’d be doing on a daily basis, or pinpoint a specific role you’d like to have.
- If you find yourself rushed or frazzled the minute you get to work, try this calming meditation to start your day less stressed and more energied.
- During the winter months, soups are more popular. Pick soups that have protein in them (chicken, beef, or beans).
- At the end or beginning of each work day, write down a few ways that you’ve been successful in the day. “I feel successful because I finished this project.” “I feel successful because I talked to my boss about XYZ.”
- First, reflect on what you want your job and workplace to feel and look like. Find images online or type words in fonts that resonate with you.
- Sit on a fitness ball at your desk. This ball will force you to engage your core and sit up straighter. You will be lower to the ground and need to give yourself a boost by sitting up taller.
- Set realistic boundaries. If you have a co-worker who frequently takes advantage of you, asking you to stay late or do more work than he’s doing, schedule appointments in your calendar.
- Posture is the biggest signal of confidence. Stand tall, bring your shoulders back, and carry yourself in a confident manner.
- Downward facing dog is an excellent stretch for this. In downdog, bend one knee and straighten the other. Press down through that heel, and then switch. Pedal your feet back and forth.
- Lunge: While standing, step one foot forward and one foot back. Keep the front knee over the ankle, and reach through the back leg’s heel. Feel a stretch in the hip and hold for a few breaths.
- First, clean your desk. Make sure your cubicle is organized and that there isn’t a lot of clutter distiracting you. When our eyes dart around, our attention shifts and we are less able to focus.
- First, start out with 2 minutes of cardio: jumping jacks, running in place, mountain climbers, shuffling, etc.
- Set a timer on your calendar to make sure you’re moving around every hour or two. Just improving your mobility and increasing circulation does wonders for back pain.
- Write out your schedule and look at how you can make exercise part of your daily routine. Can you run in place for 5 minutes before you take a shower? Can you
- Stretch the right side of your neck by tilting your left ear towards your left shoulder. Hold here, and breathe 3 to 5 deep breaths. Then switch sides.
- Ask your boss or co-worker to take a walking meeting. Walk outside briskly and bring your notes with you.
- Do a gentle twist about 15 minutes after you’ve eaten. Twist to the right, and hold on to your chair or desk. Look over your right shoulder, and take a few deep breaths. Then repeat on the left side. This helps your internal organs function more efficiently.
- Make a salad by putting tons of lettuce into a tupperware container. Maybe add more vegetables, and then buy a hard-boiled egg or a can of beans at work and put this on top of the salad for protein.
- At your desk, reach your right arm out in front of you. Turn the fingers down, and have your palm face away from you. Use your left hand to grab your right fingers and pull them back towards your wrist. Hold for a few seconds, and then switch sides.
- Set an alarm on your calendar every hour. Get up, and bend one knee up towards your chest, and then the other one. Basically, march in place slowly for a few times per leg.
- Wear your tennis shoes to work. If you have a long walk or a lot of stairs to climb, wear your tennis shoes and either keep nice shoes at work or bring some along in your work bag.
- If you feel comfortable, instead of walking to the bathroom, lunge to the bathroom! Place one foot forward and lunge, and then push off of the back leg to lunge forward. Continue to the restroom.
- Eat an open-faced sandwich with one piece of bread instead of two pieces of bread. Load on extra meet, cheese, and veggies.
- When you buy a box or bag of chips or crackers, place servings into plastic bags before you put away the chips or crackers from the store.
- To make water more sweet and colorful, cut up some lemons or oranges. Place them into a pitcher of water and keep in the fridge.
- Lie down on your back, with your knees bent. Place your hands on top of your belly button. When you inhale, feel your tummy expand and get bigger. When you breathe out,
- The truth is, many of us blow up decision-making because we are afraid of making the wrong choice! We are deciding to take ourselves out of the game,
- ABS IN! This is the number one reducer for low back pain. A tight core, especially while sitting for long periods of time, will transform how your low back feels.
- Do the twist: Twist to the right, hands on your chair, and take a few deep breaths. Or, if you don’t have the patience to hold and breathe, just twist from side to side.
- Peppermint has a strong, intense flavor, so by getting a wiff you are stimulating your nasal passageways and opening them up, causing you to take more breaths.
- While sitting, point your right leg forward in front of you. Squeeze your quad to pull your kneecap up a little bit.
- Get a fun water bottle. Keep something pretty on your desk that gets you excited to look at and reach for.
- Roll your shoulders back and stretch your upper neck by dropping your right ear to your right shoulder.
- Eat a hearty, protein filled breakfast. Eggs and veggies, oatmeal and nuts with berries, etc. If it’s a large breakfast,
- Reach your arms up towards the ceiling and clasp your hands. Arch your upper back and roll your shoulders back.
