Category Archives: Healthy Habits

4 Reasons Not to Skip Your Warm-Up and Cool-Down

fi_Proper-Warm-Up-and-Cool-Down-with-Exercise

If you consider “warming-up” and “cooling down” to be the walk back and forth from your car to the gym (guilty!), there’s a good chance you’re missing out on some added health benefits that come from book-ending your workout properly.

Not only does it help you make the most of your current sweat session, but it also helps protect and prepare your body for your next workout. Here are four more reasons to prime your muscles pre- and post-exercise:

1. Decrease perceived exertion. Refer to Newton’s law of inertia (“A body at rest remains at rest, and a body in motion continues to move at a constant velocity unless acted upon by an external force”), and it’s easy to see why a workout feels easier when you’ve taken the time to ease into it versus starting out cold.

2. Work harder, reduce injury risk. A gradual warm-up circulates oxygen-rich blood throughout the body, fueling muscles and safely preparing them to better absorb shock, impact and other demands associated with all types of exercise.

3. Remove waste products. Anaerobic exercise (think intense bursts where you’re out of breath) builds lactic acid in muscles and can cause painful swelling, so cooling down properly can help the body flush toxins and usher in oxygen and other healing nutrients.

4. Burn more calories! Every little bit counts, and stacking an extra 10 minutes of movement to both the beginning and end of your workout means you’re getting more bang…er, burn…for your buck every time you exercise.

Stay tuned for an upcoming post where I’ll be covering some suggestions for simple warm-up and cool-down exercises!

Happy Earth Day! 5 ways to “green” your exercise routine

earth day

Most people equate Earth Day with reduction, whether it’s waste, electricity or water, but you can also celebrate the holiday by doing something positive – both for the planet and your health.

One idea? Escape the confines of your gym with an outdoor workout. Not only do jungle gyms and park benches double as fun ways for sneaking in strength training, but a recent study from the journal of Environmental Science and Technology also found that there are actual benefits to your mental and physical well-being by exercising outside.

Now that’s the gift that keeps on giving long after the holiday.

Below are four more ways to show your appreciation for Mother Nature while breaking a sweat today:

  • Use equipment that doesn’t require electricity. Try a manual treadmill, such as the TrimWalk, which requires no power (unless you count sheer willpower, of course). Simply set the pace and go, and when you’re finished, it folds and stores conveniently under a bed. If you’re up for a bigger challenge, try a bike generator, which allows athletes to translate their exertion into energy, in the form of a 12-Volt battery.
  • Practice eco-running. The mission? Simply lace up your running shoes, grab a garbage bag and jog around town, filling it with trash. Sure, in the grand scheme of things it’s a small step, but it’s more about raising awareness for personal responsibility and creating momentum for a more positive impact on the planet. Visit EcologyRunner for more information on this movement, a brainchild of Samuel Huber, who created it to merge his two passions.
  • Participate in a local Earth Day event. Get involved, and help rally your community to make a difference! Visit EarthDay.org to view a list of events happening around the world, including celebrations, beach clean-ups, conservation talks, conferences, festivals and more.
  • Get some eco-friendly fitness gear. Enhance your workout with equipment that works well and does some good. For example:
      • Amplify your ability to give back with LSTN Troubadors headphones. Not only are they made of reclaimed beech wood, ebony wood or cherry wood casing, but for every purchase, the company will also help restore hearing to a person in need through the Starkey Hearing Foundation.
      • Close the gap between your active lifestyle and others’ needs with the MiiR Growler water bottle. For each bottle purchased, one person in need is supplied with water for a year.
      • Finally, hydrate responsibly with Treeson spring water. For every bottle sold, a tree is planted — and each bottle comes with a mailing label so it can be returned via USPS to be put through a special process that turns it into clean energy used to make more bottles.

How are you honoring Earth Day this year? 

Avoid the Bunny-induced binge: 8 ideas for a healthier Easter

Source: Lynda Giddens, Flickr

Source: Lynda Giddens, Flickr

Spring has sprung, but it’s not just the longer days and slowly-warming temperatures that signal the change in seasons – it’s the aisles of Easter candy that have hopped into area stores.

While children have been waiting with bated breath for the Bunny to bring baskets filled with goodies, it’s a holiday that can fill adults with dread when they are in the midst of trying to lose (or maintain) weight.

But don’t despair – there’s still hope for taking part in all the fun without abandoning your current diet plan. Below are a few easy tips for those who are on the hunt for a healthier Easter this year:

1. Focus on non-food traditions

For those who practice the holiday, it’s about more than candy-filled Easter baskets, so create lasting memories with some new family customs that highlight the true meaning of the season.

2. Plan for holiday splurges

Deprivation is never good because you’ll inevitably set yourself up for failure later; rather, make smart choices earlier in the day if you know that you’ll be eating heavier at afternoon parties.

3. Practice portion control

It’s not only about what you eat, but how much; give bags of pre-portioned candy or shop the bulk food section of your local store to purchase only what you need for baskets.

4. Hands off the goods

Resist the temptation to crack open that bag of jelly beans before breakfast; stores stock candy early expressly for this purpose, counting on the fact that you’ll polish it off and be back for round tw0.

5. Don’t go into meals unprepared

Never sit down with an empty stomach because you are almost always guaranteed to overeat; instead, drink plenty of water and snack sensibly between meals to prevent spikes and dips in blood sugar levels (at just 76 calories, a hard-boiled egg is a great option).

6. Add some activity to your day

Easter egg hunts, parades or even strolling to church or around your neighborhood to look at decorations are also other healthy options for getting fresh air and helping to burn some calorie.

7. Rethink the Easter basket

Non-traditional gifts such as bubbles, books, Dollar Store items, crayons, gift cards, sidewalk chalk, clothing and more are unexpected and can be even more exciting for recipients.

8. Consider healthy meal substitutions

Tweak traditional recipes to lower their calorie, fat and sugar content; try substituting applesauce for oil, skim milk for cream, egg whites for eggs, and simply reduce the amount of sugar in baked goods without sacrificing sweetness.

Do you have any favorite healthy Easter tips to share?

A blast from the past at the LUNA Chix Summit

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Back in February, I posted an interview with my high-school-teammate-turned-pro-triathlete Terra Castro who, after a successful 16-year career, has since retired and returned to her running roots, now competing as a LUNA Sponsored Athlete and coaching full-time.

She’s always been such a powerful influence with a positive message, that I have no doubt her business, “Be Bold Crew,” which specializes in coaching teenagers using mentorship and accountability, will make a meaningful impact.

But between learning to balance coaching with training for her first open marathon in fall 2014, Castro also takes time to work with Team LUNA Chix, whose mission is to bring women together who are interested in learning new sports, staying active and inspiring others to do the same.

She invited me to this weekend’s summit in Berkeley, Calif. to see firsthand how the local teams train, compete and support each other, while fundraising for LUNA’s non-profit partner, the Breast Cancer Fund.

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I stopped by for yesterday afternoon’s sessions — first up on agenda was a run clinic in which Castro coached captains on how to lead track workouts for their respective teams. We divided into groups and broke the session into segments with each group in charge of a specific aspect of the workout.

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Admittedly, I felt a little nervous walking in as a non-official team member, but that didn’t last for long; the ladies welcomed me with big smiles, kind words and open arms.

I even got some great swim pointers from Julie (from the Boston triathlon team) as we warmed up on the track, and Melanie (from the Austin run team) and I pushed each other during the 800 and 400 repeats. Thanks, guys!

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After a quick cool-down and recap, we made our way back to the shuttle — but not before exiting the track through an “encouragement tunnel” of cheers.

Castro summed up the team’s vibe perfectly: “Remember no matter what level of athlete you are to encourage and uplift others. True victory and joy can be found there.”

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Next up were breakout sessions to work on sport-specific skills, and I chose bike maintenance. Yep, if you remember my flat tire change adventure on my first long ride, you know that this is an area in which I could definitely pick up a few pointers.

Enter Dusty LaBarr, bike mechanic for the Luna Pro Team, who took us through everything from bike cleaning to tire changing , as well as safety precautions and other helpful pointers. While I may not look forward to my next flat, at least I’ll be much better prepared for it now!

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The theme of the weekend? Tell your story. As Castro said, “In sharing you story you can empower, encourage and ignite others to walk boldly within their own story.”

In that vein, we listened to all kinds of amazing, encouraging, inspiring and emotional stories during dinner — from Jeanne Rizzo (president and CEO of the Beast Cancer Fund) to the LUNA Chix Pro Team panel, along with several LUNA sponsored athletes and local team leaders.

It’s quite apparent that this group is a force to be reckoned with — not only are they competitive athletes who do well, but they’re also compassionate teammates who go above and beyond to do good, whether it’s supporting one another, encouraging female athletes of all levels, lending a hand in the community or working to raise awareness and funds to support the Breast Cancer Fund.

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The best part, though? Reconnecting with a dear friend.

Terra and I have our own story — we ran track & field and cross country together in Michigan many moons ago — and it was such a treat to get together again.

Needless to say, we had a lot of catching up to do…and I’m excited that we were able to start another chapter together after all these years!

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For more information about Team Luna Chix — or to get involved in your local team — check out their site here.

Barry’s or Bust: Taking to LA to test the ‘Best Workout in the World’

 

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It’s a good thing typing only requires moving my fingers — because pretty much every other muscle in my body is sore today after yesterday’s field trip down to LA for my first taste of the serious sweatfest that is Barry’s Bootcamp.

The Los Angeles-based company, whose popular program combines treadmill sprints and strength-training intervals for hour-long workouts, is coming soon to San Francisco thanks to Adam Shane (owner of the SF franchise). He invited a group of us to see firsthand how the brand earned its reputation as the “Best Workout in the World” among celebs, athletes and enthusiasts alike.

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Among our travel crew were a few of the new Barry’s SF instructors, who just so happen to boast beauty, brawn and brains (we’re talkin’ Ivy league-educated, PhD-toting fit pros here), which is very much by design. Shane hand-picked the team himself, selecting some of the city’s top trainers with a goal of whipping the Bay Area into shape like never before.

On the day’s agenda? A double-whammy workout with not one, but two (!) Barry’s classes — some morning madness at the Sherman Oaks location with master instructor Martin George, and some afternoon abuse with ‘entertrainer’ extraordinaire Seth Gee.

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By the way, get to know these faces — Barry’s SF instructors Tommy, Erica and Tommy — because you’re going to develop a love/hate relationship with them when they kick your ass in class come this spring.

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Back to the workout: Each class is split between high-intensity treadmill cardio and weight lifting moves on the floor. But the real kicker is that the instructors switch it up every time, so you never know what to expect — and neither does your body, which is what makes these moves more effective that some other super-repetitive routines.

Thursday was ‘core’ day, so George told us to grab a few dumbbells and take to the makeshift step stations for a series of crunches, lifts, twists and other forms of abdominal torture. All I know is that I was seriously struggling — and that every bit of my midsection got worked to submission.

And just when I thought I may have to wave my white towel in defeat, we swapped placed with the treadmill group.

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I relaxed a bit as I cranked up the speed — after all, I’m a runner, and the treadmill is my ‘security blanket’ — but after a series of sprints, hills and backwards drills (on a 12 percent incline, no less), it sunk in that there would be no room for slacking off, zoning out or taking a breather during class.

George seamlessly struck a balance between monitoring both groups, shouting out intervals to the runners and counting down sets on the floor, plus orchestrating music and lighting changes while simultaneously giving feedback on form.

We swapped places twice more for a total of three different treadmill segments and three floor sessions each, and before we knew it the class was coming to an end. We did a quick cooldown stretch and promptly collapsed outside in the sun for a few moments to recover and figure out how we were going to make it through another hour of this kind of intensity later in the afternoon.

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After a quick snack (it’s important to refuel within 30 minutes after class to help your body recover and repair) and change of clothes, we headed down the street for lunch and to meet with company CEO John Mumford and President/Founder Rachel Mumford to learn a bit about how Barry’s came about.

The story’s a great one — Mumford recognized the potential in developing Barry’s Bootcamp’s program and lifestyle into a recognizable brand after religiously taking bootcamp classes from Director of Curriculum/Founder Barry Jay years ago. She convinced her husband to invest initially, and then eventually take on business operations and strategic planning — and the rest, as they say is history.

photo 2 (15)After a little time to digest (apparently if you puke mid-class, you get a t-shirt; no thanks), we headed over to West Hollywood to the original Barry’s Bootcamp location for our afternoon class with Gee. I was concerned the session might be a bit repetitive due to the same cardio/core focus as our morning workout, but Gee immediately had us grab a weighted ball and set the treadmills to dynamic mode (you’ve got to propel the belt yourself)…there’s no such thing as the same two workouts here.

Although we followed a similar class structure — three sets on the treadmill and three sets on the floor — the exercises, intervals and overall feel of the session were completely different. In between ‘sprints’ where we ran with all our might on a non-powered treadmill, we did kettleball-type swings, dead lifts and a bunch of Russian twists — but no single exercise on the floor or segment on the treadmill was repeated from the morning’s workout.

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Don’t let those grins fool you — we were happy, but certainly hurting, after a double dose of Barry’s. In fact, after a ride back to the airport and a quick dinner together, most of us looked like this on the plan ride home: Exhausted!

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My takeaways from the day?

It’s a serious workout. Don’t expect to waltz your way through class; although the moves are modifiable, you’ve got to bring your A-game. At more than one point, as I was struggling for just. one. more. rep, I looked around and saw that everyone else around me was hurting just as badly (yes, even the biggest, buffest guys!).

It really works. Not only does the body part focus change each day, but the individual instructors have their own respective styles and moves. You might swap back and forth from floor to treadmill all workout or you might have a 30-on/30-off day, so your body and mind are constantly working to adapt.

It’s ideal cross-training for athletes. As I was telling Shane on the plane ride home, I’ve been slacking on my strength training, core work and interval training in my quest for pure mileage on the bike, in the pool and on the road during training season. So this is an awesome way to mix things up and train away any weaknesses in between — not to mention a great way to maintain fitness during the off season.

It’s damn fun. Between the instructors, lighting and music, the mood in the room is amazing. Very no-nonsense — you’re gonna get a hardcore workout — but you’re not gonna get yelled at or intimidated. You can focus on beating your personal best, or motivate yourself by trying to keep up with the person next to you…but either way, the time will fly by and you’ll be wanting to come back for more.

For more information on Barry’s Bootcamp, check out their website here. And stay tuned, Bay Area friends, for the opening of the new SF location this spring! 

Combatting every athlete’s ‘dermy’ little secret: Dry skin

Source: David Brinley/Runner's World

Source: David Brinley/Runner’s World

Sun. Sweat. Wind. Chafing. Chlorine.

We talk a lot about the benefits of a good workout, but we often overlook the toll that training can take on our skin.

That dryness, tightness and cracking  is not only painful, but it can also leave you prone to infections. And let’s face it, when I’m trying to stay on top of our already-jammed training schedule, the last thing I want is to end up sidelined by an issue with my epidermis.

But don’t worry; you don’t have to be left high and dry. Dermatologists say there are plenty of ways to find relief by implementing a few simple changes to our daily lives.

“Keep your baths and showers short and make sure you use warm, not hot water,” says board-certified dermatologist Stephen P. Stone, MD, FAAD, professor of dermatology and director of clinical research, Southern Illinois University School of Medicine, Springfield. “Switching to a mild cleanser can also help reduce itching, and be sure to gently pat the skin dry after your bath or shower as rubbing the skin can be irritating.”

Dr. Stone shares a few more tips to relieve dry skin:

1. Apply moisturizer after getting out of the bath or shower. Ointments and creams tend to be more effective than lotions. Slather it on while skin is still damp to seal in moisture.

2. Read ingredients on skin care products. Deodorant soaps, alcohol-based toners and products that contain fragrance can irritate dry, sensitive skin. I look for more natural skin products with fewer ingredients to help reduce flare-ups.

3. Use a humidifier to add much-needed moisture to the air. Bonus: It also keeps nasal passages and sinuses from drying out; otherwise they won’t produce enough mucus or the mucus becomes too thick and can’t drain, making germs more likely to cause infections.

4. Wear soft fabrics that breathe, such as 100 percent cotton. If you want to wear wool and other rough fabrics, wear a soft fabric underneath. I break this rule while training (synthetics wick sweat better), but try to follow it otherise.

5. Don’t skimp on hand washing, which can remove harmful bacteria and viruses — especially at crowded gyms! If you need to wash your hands frequently, moisturizing hand sanitizers are a good alternative.

6. Apply hand cream after each hand washing. If more relief is needed, dab petroleum jelly on your hands before bed. If your hands are frequently immersed in water, wear waterproof gloves to help protect them.

I’d also add a few sport-specific tips of my own to the list:

7. Stay sun smart. It’s better to be safe than sorry, so slather SPF on all exposed areas — not only to keep skin from drying out, but also to help prevent skin cancer problems later.

8. Get rid of that ‘chlorine cologne.’ I recently interviewed Karen Allard, creator of the TriSwim product line, who spoke about the importance of removing chlorine molecules from skin post-swim.

9. (Don’t) show some skin. Combine cold temperatures and low humidity with long hours of exposure, and you’ve got a recipe for windburn. Protect delicate skin by wearing layers, and on harsher days, consider face masks, gloves, arm warmers, etc. to shield yourself from the elements.

10. Prevent potential problems. We all have those special hot spots that form from constant rubbing and chafing during long runs and rides, so lubricate skin ahead of time with products such as Ruby’s Lube, TriSwim and BodyGlide.

How do you minimize the damage to your skin during workouts? 

Recipe: German Chocolate Protein Oatmeal

Source: Frugal Antics of a Harried Homemaker

Source: Frugal Antics of a Harried Homemaker

This recipe came about by accident one cold morning when I was looking for something hot for breakfast. My usual cereal or yogurt wasn’t going to cut it, and we had yet to take our weekly grocery trip, so I pulled out a few ingredients from the cupboard and started to experiment.

It’s quick, easy and tastes just like the popular dessert cake — talk about a breakfast trifecta!

German Chocolate Protein Oatmeal

Ingredients: 

  • 1/2 cup old-fashioned oats
  • 1 cup water (or milk)
  • 1/2 scoop vanilla protein powder
  • 1/4 cup chopped walnuts
  • 2 tablespoons shredded coconut
  • 1 tablespoon cocoa powder

Directions: 

  1. Mix oats and water in a microwave-safe bowl. Microwave for two minutes in 30-second intervals (watching to make sure it doesn’t boil over).
  2. Remove from microwave and add protein powder, walnuts, coconut and cocoa to cooked oats, stirring to incorporate. Enjoy!

Spring clean your workout routine

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Even if you’ve maintained a regular workout program throughout the winter, there’s a good chance you’ll hit a plateau at some point, so spring is an ideal time to switch up your workout routine.

Why? Much like your mind, your body becomes bored with predictability, so a change of exercise scenery may be all that’s needed to keep it from becoming acclimated — and unresponsive — to your efforts.

Here are a few ways I like to spruce up my workout regimen for spring:

– Shake up your schedule. Early bird? Take advantage of the extra hours of daylight to get active in the evening. If you’re a night owl, challenge yourself to get up an hour earlier to get your workout done before work.

– Try a change in venue. If the cold weather has had you cooped up all winter, take it outside. Or if you’ve been out battling the elements for the past few months, mix things up with a weekly group class for cross-training.

– Play with sequence. If you break workouts into specific combinations of body parts on different days (say, legs/back, arms/shoulders, chest/abs), pair them oppositely to force your body to adjust.

– Get some new gear. Nothing makes a workout more fun than trying out the latest and greatest exercise equipment. Case in point: I just got a new set of wheels, and I’m loving the new challenge of honing my skills on the bike.

– Develop a need for speed. Repeat after me: “Intervals are my friend!” Scrap your usual pace and add in walk breaks and sprints to trick your body into working harder.

– Tune-up your fuel. Re-evaluate your current dietary habits, and make a few incremental, measurable and attainable changes in what you consume, whether it’s adding in more fruits and veggies – or cutting down on junk food. And don’t forget to hydrate!

– Set the mood with music. Shop around on iTunes for new exercise mixes, sample a new music genre or allow personalized music sites, such as Pandora or Spotify, to suggest songs for you.

– Use the buddy system. Sometimes all it takes is a little company (i.e. my Monday SweatGuru runch dates) to kick it up a notch; picking up a partner can be a huge motivator in terms of support, friendly competition and accountability.

Try easing into a few changes at a time; do too much too soon, and you’ll risk getting injured. Always consult your doctor before beginning a new workout program, and use common sense – be sure to stop exercising if anything hurts.

How do you adjust your workout routine to stay fresh in a new season?

Recipes for a healthier St. Patrick’s Day

Source: TheTartTart.com

Source: TheTartTart.com

The last thing we usually equate St. Patrick’s Day with is healthy eating, but since it falls during National Nutrition Month, I wanted to share some easy tweaks to improve upon traditional recipes.

So pass on the greasy pub fare next week, and honor the holiday with a meal of Irish-inspired foods that are a wee bit better for you.

Food Network’s Corned Beef and Cabbage Soup

Corned beef and cabbage was traditionally eaten in Ireland as an Easter lunch after the long meatless days of Lent because the preserved meat lasted through the winter. Now, we enjoy it annually on March 17, but here’s a soup recipe that’s simple enough to serve guilt-free year-round.

Ingredients:

  • 1 medium onion, quartered
  • 3 stalks celery, quartered
  • 3 medium carrots, quartered
  • 3 tablespoons unsalted butter
  • Heaping ¼ teaspoon ground allspice
  • 1 pound plum tomatoes, halved
  • 3 cups low-sodium beef broth
  • 4 cups chopped green cabbage
  • ½ pound Yukon gold potatoes, chopped
  • ¾ cup quick-cooking barley
  • ¼ pound corned beef, cut into thin strips
  • Kosher salt and freshly ground pepper

Directions:

  1. Pulse the onion, celery and carrots in a food processor until they are pea-sized pieces
  2. Melt the butter in a large pot over medium-high heat. Add the chopped onion, celery and carrots and the allspice and cook, stirring occasionally, until the vegetables are slightly softened, about 5 minutes
  3. Add the tomatoes to the food processor and pulse until finely chopped. Transfer the tomatoes to the pot and add the beef broth, cabbage, potatoes, barley and 4 cups water; cover and bring to a boil
  4. Uncover, reduce the heat to medium low and simmer until the potatoes and barley are tender, about 20 minutes. Stir in the corned beef and season with salt and pepper

Per serving: Calories 352; Fat 11 g (Saturated 6 g); Cholesterol 38 mg; Sodium 349 mg; Carbohydrate 50 g; Fiber 9 g; Protein 16 g

Eating Well’s Whole Wheat Irish Soda Bread

Perfect for soaking up the day’s cocktails, Irish soda bread usually packs a hefty carb punch with little nutritional value. But this is a whole-wheat version adds fiber to help keep you sustained between meals.

Ingredients:

  • 2 cups whole-wheat flour
  • 2 cups all-purpose flour, plus more for dusting
  • 1 teaspoon baking soda
  • 1 teaspoon salt
  • 2 ¼ cups light buttermilk

Directions:

  1. Preheat oven to 450°F
  2. In a large mixing bowl, combine flours, baking soda, and salt. Whisk together
  3. Make a well in the middle. Pour in about 2/3 cup of the buttermilk. With one hand, stir it into the dough in a circular motion. Add another 2/3 cup of the buttermilk. Stir again, until flour is incorporated. Repeat until buttermilk is gone, and dough is soft and sticky, but not too wet
  4. Turn dough out on to floured surface. Lightly knead dough a few times, until it’s a rounded loaf-like shape. Pat it down into a round, 2″-thick disc
  5. Transfer to a greased and floured baking sheet. With a serrated knife, cut a deep X across the bread. Prick each area a few times with the knife
  6. Bake 20 minutes on 450°F. Drop the heat to 400°F and bake an additional 30 to 35 minutes. Bread should appear finished and sound hollow when you knock on it
  7. Remove from oven and cool on a wire rack

Mock McDonald’s Shamrock Shake

Some sobering news: A 16-ounce serving of the seasonal Shamrock Shake contains 660 calories, 19 grams of fat and an incredible 93 grams of sugar. Make your own version at home for a fraction of the fat — and to tone down the sugar, try swapping in some frozen Greek yogurt for the regular frozen yogurt.

Ingredients:

  • 2 cups vanilla frozen yogurt
  • 1 ¼ cups skim milk
  • ¼ teaspoon mint extract
  • 8 drops green food coloring

Directions:

  1. Combine all ingredients in a blender and blend on high speed until smooth
  2. Divide into two cups, and serve each with a straw

Work out where you work – and do both better

How-to-Workout-at-Work

The key to better productivity in the office may just lie in getting out of it.

Studies have shown that exercise not only boosts work performance in individuals by improving brain function, upping productivity and reducing stress, but it also has a profound effect on the workforce, as a whole. (I can definitely vouch for this, via our SweatGuru crew’s weekly “runch!”)

“Absenteeism is reduced, morale is increased and long-term health care costs are substantially impacted,” says Jim Colvin, M.P.H., fitness and health educator and trainer at Bay Club Silicon Valley.

So next time you’re temped to fight the mid-day slump with a second cup of coffee or a trip to the vending machine, think again. For managers and employees alike, Colvin offers four tips for merging physical activity with your 9-5 routine:

1. Take meetings at the gym. A new study at the University of Illinois at Urbana-Champaign found that participants showed significantly increased signs of focus and ability to retain and use new information immediately after a 20-minute yoga session. If you’re in a position to schedule off-sites, consider a health club venue: “The key is to build in a break to do a team workout with one of the classes being offered. The rejuvenation you will find between body and brain will result in a more stimulating discussion when the team returns to business,” says Colvin.

2. Walk and talk. “Walking for 15 minutes will burn approximately 100 calories each time,” says Colvin. Need one-on-one time with a coworker? “Instead of going for coffee, circle your floor or the block while you chat and reap the benefits of the endorphin release in the brain.”

3. Reschedule your workout. Typically work out at the end of the day? It’s a great stress reliever. But for a mental energy boost during the work day, consider hitting the gym on your way to the office or on your lunch break. Or, take 10-minute breaks throughout the day to climb a few flights in the stairwell or bang out a set of push-ups behind your desk.

4. Create a “mobile” office. “Many companies have incorporated walking treadmill stations in the office, and studies have shown that the additional steps taken resulted in reduced waist-to-hip ratios,” says Colvin. If you’re lucky enough to work from home, you can create your own treadmill desk by making a platform for your laptop across the handlebars and setting the treadmill between .7 and 1 mile per hour to be able to type comfortably while you walk. Or, for those who normally retreat to the local cafe, consider setting up shop at a work-friendly gym instead.

How do you squeeze physical activity into your workday?