You’ve got to move it, move it…

skinny (143k image)

From our “Personal Coach”…Kris

FIRST and foremost you have to find what will make YOU do this – for me it was anger at everyone – Mark, Mike, my job life in general but it got me moving .

Here is my first “posting” – its hard to get into exercise but you will never lose weight without it – you have to understand that (my new thought process had to go from “oh I will just watch what I eat and after I lose weight then I can go back to what I enjoy” WRONG – I had to learn to work in what I like but in right portions etc)

Anyway finding time to exercise and right now a place is hard – here is a chart for doing things at work (that are not really obvious!) that you could do to burn more calories – try incorporating some of them to burn at least 200-300 more calories at work, combine that with a good eating habit such as not eating after 8:00 pm you will see results – ask Farley she lost a ton of weight and its because she’s hoofing it up and down stair all the time at her job.

Anyway – this could be good for you to start with:
Activity/Minutes=Calories Burned
Walk up stairs/15=128 (going upstairs @10 times over the course of the day depending on # of stairs)
Walk down stairs/10=33
Stand while chatting =58
On phone/30
Clean out desk drawers/15=40
Visit a coworker 5 times/20 =75 (find someone or somewhere that it takes about 2-3 min to walk to – I do this)
Type on computer/120=230
Do heel raises at desk/5=19
Touch up makeup/5 10
Total min/220=593 (amazing huh?)
(* calories burned are based on a 140 pound woman)

If you consciously make an effort to take stairs 2x more or walk and see a friend more often you will get more exercise – then you could take a walk for 15 min at night too.


  1. Erin said:

    Oh, and here’s the post I made last year where I compiled info from Self magazine into a a .pdf with easy plans you can try with exercises and some meals. It’s great! Check it out HERE.

    OR just got straight to the pdf.

    January 25, 2008
  2. Erin said:

    It’s also hard when it’s so cold outside. I love to get out and walk and do things when the weather isn’t bad, but when it’s cold… boy, you just want to cuddle up in a blanket. I still have not gotten to my gym and I feel guilty about it. Once you start and make it a habit, it feels good! Last year David and I joined the gym and we went at least 4-5 times a week for a long time. It stopped when I started working at the scrapbook store in June because my feet were always killing me. But for those 5 months that we were going, it was great and I started to look forward to it.

    The other thing is that you have to find what you enjoy… for me, it was the elliptical. And even that got tedious after a while, but I’ve found that you can actually read while you do it (or listen to music, which makes it more fun). Strength training is important too. You have to build muscle to burn fat. Cardio alone will not do it, although both are important (that came from my trainer). You should weight train your muscles at least 3 times a week… this includes arms, legs, back, abs, and shoulders!

    She also said that you should not work out more than 30-40 minutes at a time because after that, you start to burn muscle. You can do 30-40 minutes in the morning and 30-40 at night, but just not more than that in one sitting (this pertains to cardio… I don’t think it matters for weight training. I used to do cardio for 30 and then weight train for 30 – I could be wrong). And you need to find your fat buring zone. I think my trainer told me to keep my heart rate around 130/135. It will probably be different for everyone and Kris can probably tell us how to calculate that cause I don’t remember.

    Also, you need to change your routine. You cannot do the same thing day after day because your body gets used to it. Change the machine you use (go from elliptical to tread mill or stair walker, etc.). You also should practice interval exercising because it burns more and challenges your body. Warm up for 5 minutes, go brisker for 3, go as fast as you can for 2, go back to brisk, etc. She said that this will bring you the best results. After a week, change that to warm up for 5, brisk for 5, fast for 3, etc. Doing the same thing over and over will not gaurantee results.

    Anyway, just thought I would add that. Thanks for the tips Kris. It is amazing what a few things at work can do!

    January 25, 2008

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