Thursday, January 30, 2014

Workout at Work ~ 12 Easy, No Sweat Moves

I just stumbled onto something I think is fantastic.  Exercise at your desk.  12 simple , yet effective moves to get you moving when you're usually sitting.

It may seem like the reps and sets are a bit much for your workplace, but they really only take a few minutes each.  I break them up into mini sets.  I figure something is better than nothing.  I have had a few eyebrow-raising stares and I just encourage them to join me.  

If you are unable to perform any of these moves at work how about doing them at home? Maybe while visiting your favorite blogs, or checking up on your friends on facebook, or even while writing your blog. 

No, these exercises won't take the place of a traditional cardio, strength and stretching plan. They will ease someone who hasn't consistently worked out into moving their body, burning a few calories and toning up.  Also what a nice addition for those who do work out regularly.  

Practice these moves at your own pace and you'll begin to feel your muscles responding. 

Good times!  Why not give it a whirl?

12 Simple Workplace Workouts
Ready to find a more active workday routine? We can help!
by Judith Sherman-Wolin, ACSM H/FS, NSCA-CPT

So you know being inactive isn't good for you. But what can you do about it at work? Below are 12 simple exercises you can easily fit into your workday routine. The only requirement is that you get up and do them. Regularly and consistently.

If you're afraid of funny looks, just remember that your co-workers are in the same boat, or more accurately "seat." You might encourage them to get up and join you!

1. Stand Ups — Sit Downs
These are good to start with since they're so simple. Try to do them fast enough to increase your heart rate.

While at your desk, do a set of stand up and sit-downs.
  • Stand up in front of your chair.
  • Feet about shoulder width apart.
  • Abdominals contract.
  • Lower yourself back down into your desk chair.
  • Stand up immediately and repeat.

Healthy Bonus: add some resistance! Grab a dictionary or other weighty object (maybe your company's annual report!) and hold it in your hands while you're doing them.

Reps: 10–20
Sets: 1–3
Frequency: three times a day.
Muscles: Quads (the front muscles of your legs); extensors (your gluteus muscles).

2. Desk–Ups
They're push-ups, against your desk! Don't do this exercise if your desk is on rollers or unstable.

  • Clear a space on your desk.
  • Place your hands firmly against the edge of your desk.
  • Lower your body down leading with chest. Don't drop your head.
  • Keep your spine and head aligned. Contract your abdominals the entire time.
  • Do 10 to 15 or as many as you can without losing your form.

Sets: 1–3
Frequency: three times a week.

3. Wall Sits
Get up out of your chair and go sit against the wall instead. Seriously! Sounds easy, but it's not!

  • Press your spine against a wall.
  • Now squat down to the same position you'd be in as if you were sitting in chair.
  • Stay flat against the wall.
  • Hold the squat — sit position for as long as you can — 30 seconds or more is ideal.
  • Increase the length of time you hold the sit as you gain strength. You are working the powerful muscles of your legs in this position — and your core too.

Rep: One Wall Sit 
Hold: from 30 seconds plus
Frequency: Once a day

4. Wall Push-ups
Okay, now that you've made friends with your wall, let's use it for another exercise.

  • Turn around and face the wall.
  • Place your hands a little wider than shoulder width apart. Fingers are pointing up toward the ceiling.
  • Contract your abdominals and slowly move toward the wall leading with your chest and then push back to beginning position.
  • Wall push-ups work your chest, arms and core. They're winners.

Reps: 10–20
Sets: 1–3
Frequency: Everyday

5. Leg Extensions
On a conference call? Here's something you can do while listening and/or talking. Leg extensions. They're simple and they stimulate blood flow to the lower part of your body.

  • Sit tall in your chair, don't lean against the back.
  • Slowly extend your right foot forward so your leg is parallel to the floor, then slowly bring it back down but don't let your foot touch the ground.
  • Lift it right back up again to the extended position.
  • Do 10-12 repetitions on the same leg, then switch legs.
  • You can also do these while standing, holding onto your desk — or to improve balance, hold your arms out in front of you.

Reps: 10–20
Sets: 1–3
Frequency: Everyday

6. Hamstring Curls
This exercise works the muscles in the back of your legs.

  • Hold on to your desk chair, facing the chair.
  • Extend one leg back till you feel a contraction in your glute muscle (your behind).
  • Bring (curl) the heel of your foot toward your behind.
  • Release it back down to starting position without allowing your foot to touch the floor.
  • Do 10-15 reps, and then switch legs.

Reps: 10–15
Sets: 1–3
Frequency: Every day

7. Calf Flexion and Extension
This exercise works the lower part of your leg, your calf and ankle.

  • Lift up one leg out in front of you.
  • Point and flex your foot as hard as possible.
  • Do 10-12 repetitions then switch legs.
  • You will feel a good, strong stretch in the back of your leg.
  • This exercise can be done while seated or you can do it standing — if you haven't had a lot of excuses to get out of your chair so far during the day, try standing up to do this.

Reps: 10–20
Sets: 1–3
Frequency: three times a day.

8. The 55/5 Ratio
Here's an easy one. After sitting in your chair for 55 minutes, get up and walk around for five minutes.

  • If you have a stairwell nearby, walk up and down it a few times.
  • If you tend to become intensely involved with your work — set a timer for yourself so you'll be alerted it's time to "get up and take a walk."
  • If you're the group leader type, grab some colleagues and bring them along! A nice non-coffee break for everyone.

9. Upper Body Stretch
This stretch is especially important if you have tension in your upper back.

  • Standing or seated, lift your arms over your head.
  • Grab your right wrist with your left hand then pull your torso to the left.
  • You will feel an excellent stretch in your ribs, your upper back and across the back part of your arm.
  • Hold the stretch for 15-30 seconds and then switch to the other side.
  • Don't forget to sit up tall, abdominals contracted while you're doing this tension-relieving stretch!

Reps: 1–5
Frequency: every hour or two

10. Lower Body Stretch
This releases tension both in your lower back and behind your leg.

  • While seated in your desk chair, cross your left leg over your right
  • Bend forward, letting your hands drop to the ground.
  • Hold the stretch for 15-30 seconds.
  • Switch legs.

Reps: 1–3
Frequency: two or three times a day.

11. Shoulder Rolls
Do you spend a lot of time hunched up in front of your computer? Then is exercise is a must to release tension in your neck.

  • Sit up straight in your chair.
  • Elevate your shoulders towards your ears.
  • Roll them back so you are squeezing your should blades together.
  • Do one set of 10 repetitions then reverse the action so your shoulders are moving toward the front.

Reps: 10
Frequency: three times a day.

12. Low Back and Hamstring Stretch
Get up off your chair — you can DO it!! This is one of the best stretches you can treat yourself too. Relieves tension as it increases your blood flow.

  • Stand with your feet hip-width apart.
  • Take a big inhale, raise your arms above your head.
  • As you exhale, slowly drop forward reaching for the ground with your fingertips.
  • Stay in the forward flexion position for about 15 seconds
  • Return to upright position slowly, your head should be the last thing to come up.

You will feel a great stretch in you lower back and the top part of the back of your legs (hamstrings.)

Hold: 15–30 seconds
Sets: 3–5
Frequency: two or three times a day.
And now you can get back to work!
Judith Sherman-Wolin, ACSM H/FI, NSCA-CPT, is a health fitness practitioner, educator, journalist and fitness activist. She is the exercise specialist at the UCLA Center for Human Nutrition and is a contributor to MSNBC Health and Fitness Magazine. Her book Smart Girls Do Dumbbells is available from Riverhead Books. Go to for more information. 

What do you think?  Are you willing to get up and Move?

Saturday, January 25, 2014

Shop the World's Best Boutiques ~ Shoptiques was founded with a rebellious objective to provide unique boutique clothing online, so no  one ever has to look like anyone else.  

Their motto is "Be yourself.  Be different.  because we believe every woman is beautiful in who she is"

Shop unique and quirky items from all over the world, as they arrive in the store.

Who wouldn't want to shop in an online boutique with all charm of a local best-kept secret boutique in your favorite neighborhood.  You can choose which neighborhood you'd like to shop in.  From New York, to Paris and off to Los Angeles.  All the best hard to find pieces at your fingertips.

I just purchased this unique one-of-a-kind 

In the Navy Compass Necklace 

from fanaberie in Williamsburg, NY while in the comfort of my home in Ocala, FL

Grab your favorite beverage and peruse the lovely boutiques of

Use this code and you'll be eligible for $15 after you  make your first purchase.  

Happy Shopping.  What will strike a fancy with you?

Wednesday, January 22, 2014

Because I Want to Make 2014 Count, I...Will Learn to Live in the Moment

This quote inspires me to allow myself to live in the moment, which is something I have a difficult time with.  
Learning to Love the Life I Have is always been a challenge for me.  I continuously want more.  
My Gramie once told me I have champagne taste on a beer budget.  She wasn't far off the mark.  I've always dreamed of bigger and better for my loved ones and myself.  
But when is enough really Enough.  I'm not sure I know what Enough is anymore.  

Loving the Life I have now doesn't mean I have to settle for less only that I should be thankful for the gifts that surround me each day.  These gifts are simple yet poignant and reflect what I have in my Life right now!

  1. My Love, who loves and supports me in Every whim or fancy I have.  Yes, he may roll his eyes and humor me, but ultimately he lets me be me.  He is my Margaritaville in my mostly self-inflicted stressed out world.  
  2. My 2 Boys.  Billy, my first born, once told me that I am the strongest woman he knows.  Those words warmed my heart because he and I grew up together.  Read My Story and you'll understand.  Vance, my second born, has the most compassionate and loving soul that he shares with everyone.  They each bring immense love and pride to my life.
  3. My Parents, who know me better than I sometimes know myself.  They have been my anchor when I occasionally have veered off course.  Their ability to Be There is comforting and a given.
  4. My Siblings, 2 sisters and 1 brother.  Although we may not see nearly enough of each other, the bond that ties us together is strong and will never break.  As of 2014 we made a pact for all 4 of us to get together at least once each season.
  5. My Home.  I have lived in the same house for over 26 years.  This house holds many, many memories for me.  Good times, bad times and in-between times.  It is my haven and I know and feel it, as it knows and feels me.  Pulling into the driveway, I immediately have a sense of calm envelop me.
  6. My Life, that consists of many chapters.  Each one carving out the person that I am becoming.  I grow and develop each day.  Looking back I never thought I would be who I am right now.  And you know what?  I like me, in fact I Love Me.
  7. My Sadie May, who loves me unconditionally.  A birthday present from my son Vance who thought I should  have another dog after I had to put down my CeCe.  He was right and I love her more than I could imagine.
  8. My Stuff, and I have lots of it.  Accumulated over the years, old and new.  Ties to the past, present and future.
As you can see I have Much to Love in my Life and writing it here for you has made me a bit humble and a bit teary.  

I'd like to thank Evelyn Kalinosky at Inner Influence who blogged about 13 "thought-starters" or Intentions for women to consider.  

Saturday, January 18, 2014

Add to Lose ~ 2 Week Jump Start

What if I told you that you don't have to stop eating any of the crappy foods you're currently eating?  That's right!  It doesn't matter if you're eating fried chicken, pizza, or ice cream every day.  It sounds crazy, but there is a method to the madness.

For the next 2 weeks you'll actually add some specific foods to your existing diet.  By doing so you will rapidly change your body chemistry and satisfy your physical and emotional hunger.  Adding nutrient-rich foods will naturally curb your cravings for sugary and fatty foods.  Your body begins correcting itself and your cravings will markedly decrease in the next 14 days.  

Every Day for the Next 14 Days, Add in the Following Foods

  1. Eggs (2 Daily) ~ Eggs are a great fat burning food.  Eating eggs also helps to curb your appetite.  You'll feel fuller longer.  Eggs can be cooked in any way, but with no added fat.
  2. Oatmeal (1 Cup daily) ~ Oatmeal is one of the healthy carbs.  It digests slowly, fills youup and kills your cravings.  Additionally, it's a whole grain, which means it's full of soluble fiber.  
  3. Detox Vegetables (2-3 Cups Daily) ~ Vegetables are nature's fat burners.  You can eat all you want and still lose weight.  
  4. Fresh Fruit (2 Servings is 2 Whole Fruits) ~ Controlling your sweet tooth is much easier when you add fruit to your diet.  Fruit has a balancing, detoxifying and fat-burning effect which will help your weight drop.
  5. Water and Lemon Juice ~ Drinking lots of water with lemon juice will activate the burning off of stored fat in your body.  Why?  It's a bile thinner.  This means it will help bile do a better job of processing fat.  It also helps cravings and sipping water means you are not grazing on junk food.
  6. Whey Protein Shake (8-Ounce Serving Daily) ~ This is a terrific detoxifier and a natural fat burner.
  7. Herbal Teas ~ Have 1 packet of decaffeinated green tea with 1 packet of herbal fruit tea every evening.  This will help regulate appetite, mood, energy, and cravings.
Why will this Work?
This plan is designed to control your appetite and cravings while balancing your body chemistry.  As you adjust to these additions, the compulsions to pig out on the higher calorie stuff diminishes.  Within 2 weeks you'll be eating less junk food automatically and loving healthy food more.   And before long you'll have a body that you'll be proud of.

Will you Join Me?

I'll be adding these healthy food to my menu beginning on Monday the 20th.

The next step will be adding in fitness and working out.

**This plan was taken from Jackie Warner This is why you're fat book.  I modified the plan a bit, but the basic idea is hers.  

Wednesday, January 15, 2014

Ergonomic Pen Review & Giveaway!!!

Disclosure: I got this product as part of an advertorial.

I just received my ergonomic pens called UGLee Pens from Tomoson to review.  And, yes they are UGLee, but also very interesting and well researched.  

UG for ultimate grip and Lee for the physician who obsessed and created the pen.

Dr. James Lee is the inventor of UGLee Pens.  Frustrated with hand cramps from taking pages and pages of notes while in medical school, Dr. Lee was determined to create his own ergonomic and comfortable pen.  The result of over 8 years of intense study of the human hand, Dr. Lee was finally able to create the world's most comfortable pen.  These revolutionary designed pens are redefining the way folks think about ergonomic pens.  

Each pen only weighs 11 grams, that is less than 1/2 an ounce.  The overall shape as well as the detailed contours of the full size grip are perfectly engineered to follow the anatomy of the hand.  Your fingers do not have to hold the pen, the pen holds your fingers.  UGLee pen uses the smoothest ink system known and are refillable.

I work in a pharmacy and I am constantly pulling my pen out of my lab coat writing varied information all day long.  I brought my pen to work with me and I could feel a HUGE difference in the way this pen fit my fingers and  hand.  I do not have to grip the pen tightly and this relieves so much pressure on my fingers and hand.  Because the grip is full sized, no matter how or where I hold the pen it is extremely comfortable.  I am positive that the callous that I have on my 3rd finger will finally go away.  The ball point of the pen writes smoothly with no skips and dries quickly so there are never any smudges.  

UGLee pens are available in a 3 pack in the barrel color of your choice.  Right now they are on sale from $30.00 to $19.99 + $3.95 s/h.  
UGLee pen refills are available in a 10 pack for $15 + s/h.  

You, lucky reader now have the chance to win an UGLee Pen 3 pack.

I received one or more of the products mentioned above for free using Regardless, I only recommend products or services I use personally and believe will be good for my readers.

Monday, January 13, 2014

joseph nogucci Patronus Charmballa Bracelet

I received a magical Limited Edition Enchantium Collection bracelet from joseph nogucci called Patronus Charmballa Bracelet.* Yes, this bracelet was inspired by one of the most popular wizards of our time;  Harry Potter. With 11 beads and 4 dangling charms woven on black nylon cord, this bracelet is eye-catching as well as mysterious.

Adorned with the symbol of the three brothers to protect and bring strength, this fascinating wrist piece features the lightning bolt that started it all.
Ruby red crystals complement the black nylon braiding and keep the Philosopher’s Stone close at hand.
And how could we forget about the Quaffle.
Also represented are two green-eyed silver owl charms to characterize our wizard’s loyal feathered companion, and little Pigwidgeon.
Black beads with silver stars bring invisibility a whole new meaning. 
Last but not least, at the forefront of this magical piece of arm candy is a sparkly golden crystal shamballa with silver dangling wings representing the fast and elusive game-winning
While this bracelet is intended for a young Harry Potter fan, I have fallen in love with the simple clean look and wear it when I'm feeling a bit whimsical.  It is definitely a conversation starter and draws many admiring glances.  This is the second bracelet that I have been lucky enough to review for joseph nogucci.  My first bracelet was the IRIS bead and charm bracelet.  Although the two bracelets couldn't be more different, the same attention to detail and quality are apparent in both.

You can purchase your very own joseph nogucci Patronus Charmballa Bracelet here.  For a limited time this bracelet is available for $29.00, rather than $49.00 and includes Free Shipping.  

What a lovely way to bring in the New Year with a bracelet that most certainly will bring magic into your life.

*I received this item courtesy of joseph nogucci to facilitate this post.

Saturday, January 11, 2014

A-Rx Weight Loss Pills Review

Disclosure: I got this product as part of an advertorial.

Living Fit USA has sent me a bottle of their A-RX Weight Loss Pills to review.  A-Rx is an all natural extra strength dietary supplement containing a proprietary blend of the most potent appetite suppressants and fat burners available today.  Each vegetarian capsule has no fillers or binders and contains a proprietary blend of the following ingredients:

Garcinia cambogia fruit powder extract which inhibits lipogenesis (fat synthesis), enhances the production of glycogen in the liver, contains significant amounts of vitamin C and creates a process in the body called thermogenesis.  

Green coffee bean extract contains high levels of chlorogenic acids, an antioxidant that slows the release of glucose into the bloodstream to support healthy liver function.  As unwanted fats from digested food are prevented, we are left with a much more efficient metabolism. 

Green tea extract has a strong antioxidant effect that protects the body from damaging effect of free radicals, which may also lead to weight loss.  It also helps to improve the ratio of good (HDL) cholesterol to bad (LDL) cholesterol.  

Guarana is reputed to increase mental alertness and fight fatigue as well as increase stamina.  Primary research has shown guarana may affect how quickly the body perceives itself to be full.  

B-12 is important for metabolism, the formation of red blood cells.  

As I've shown you, each ingredient in A-Rx Weight Loss Pills packs a powerful punch to assist with suppressing your appetite and increasing your energy.  

After taking my first capsule I wasn't sure what to expect.  I am pleased to tell you that I experienced absolutely NO jitters, heart palpitations or nervousness.  I did feel a sense of well-being and control over my appetite.  I had no cravings.  I was hungry at the appropriate times and ate meals that contained much less food than I would have normally eaten.  

With each day I noticed that my appetite decreased in small increments.  My stomach is happy with less food!  Since I now have control over my appetite I am able to choose healthier ingredients for my meals.  

Because after 4:00 is the most difficult time of day for me I was worried that the appetite suppression would not last for the full day, but it miraculously does.  Yet, it does not interfere with my sleep.

I take my capsule after a healthy breakfast with a full glass of water.  I eat lunch and dinner and 1 or 2 snacks each day.  

My total weight loss for this first week is 6 lbs.  I look forward to continued weight loss and well being with A-Rx Weight Loss Pills, and YES I will be ordering a 2nd bottle.  You can order a bottle for yourself here.

Please feel free to ask me any questions you may have about this product.  

I received one or more of the products mentioned above for free using Regardless, I only recommend products or services I use personally and believe will be good for my readers.