Can You REALLY Work Out While at Work?

In a recent post by Hitch Fit, the KC fitness models and experts Diana Chaloux and Micah LaCerte say that it is possible to work out at work.  Will you look silly doing it?  Of course.  But does it pay off in the long run?  You betcha.


If you don't have time to work out after work, why not take 15 minutes during your workday and try a few of these exercises? (I made my team at Think Big try all of these out!  Let's see how they did...and check out the blog post from Hitch Fit):


Staying fit is important, but when many have a typical 9-5 job, it can be very tough to find time to get any kind of workout in. As we all know, the benefits of exercise go on and on—they even trail into work life! The increase in blood flow brought on from a quick workout is a great way to get your creative juices flowing and keep your brain productive. These 10 exercises are quick and can be done throughout the day or all at once. Best of all, you don’t have to pay a dime on a gym membership with these exercises and all of them can be done with common objects found around the office…whodda thought!?

1. Chair or Desk Pushups
This movement targets your chest and arms. It will tone them up and fend off the dreaded saggy grandma arm. Do 3 sets, 15 reps at a time.

Our summer associate Max is such a tough guy! 

2. Carpal Tunnel Reliever
This is a great way to relieve stress that can be brought on from typing. Simply stand at your desk with your arm extended and the back of your hand on your desk. Apply light pressure for 15 seconds each arm.

Check out Sara's awesome carpal tunnel reliever! 

3. Seated Leg Extension
While in your chair, extend one leg and hold for 30 seconds at a time alternate legs. Do 3 sets of each.

Mariah shows us seated leg extension. 

4. Chair or Desk Dips
This is great for shoulders, triceps and your back. Just like the pushups, do 3 sets, 15 reps at a time.

Think Big's research analyst Hai Chen is a dip master!

5. Planks
They are fantastic for your core and if done correctly, planks can yield you some pretty stellar abs. Lay in plank position for 30 seconds at a time. Do 3 sets.

Summer associate Nick Rossin--nice plank! 

6. Reverse Standing Leg Lift
This move will tone those glutes (so get ready for tush compliments!). While at your desk, stand on one leg and slowly raise your leg back. Do 10 reps per leg and 3 sets total.

Why not try this one out during a quick stand-up meeting? 

7. Seated Dead Bug
Seated in a chair, extend out all four limbs and hold for 30 sec. Do this three times. You may look silly in the process, but it will help your body look bangin’!

Mariah, once again, being a rockstar.

8. Warrior One Pose
This is a “main stay” in yoga. With your body weight creating resistance, hold this pose for 30 seconds (each side) and do this 3 times.

Nice Warrior One, Mike! 

9. Stairs
This is exactly what it sounds like. Take the stairs!

[ no picture required!]

10. Breathing
End with the simplest exercise of all. Sit on the ground, cross legged, with your hands on your stomach and take deep breathes. Focus on filling your belly with air then use your hands to push your belly back to your spine while exhaling. Do this for 1 minute, 3 times.

Check me out!!  Breathing is my specialty.  

When done daily, these 10 exercises can improve your mind and body. So don’t just sit there and type at your desk all day! Give it a try. You’ll be glad you did. And if not, at least your coworkers will get a good laugh.

Nutrition, Exercise and Sleep: Worth it in the Workplace

A lot of entrepreneurs may know the benefits of nutrition but can’t seem to find the time to fit it into their busy lifestyles.  With long days, little sleep and a lot of eating on-the-go, it can be hard to eat healthy and find the time to workout.  However, nutrition – both exercising and eating well—will help you in the business world!  I’m here to tell you why and what I’ve learned from working with Hitch Fit and their intense nutrition program: 

Increased Productivity

Lean startup entrepreneurs know how precious time can be.  However, it’s really important to take the time to make your own food.  A lot of entrepreneurs would see cooking or preparing food a completely unnecessary and time-consuming task (I used to!).  But keep in mind the way processed, fast food makes you feel later.  It’s really worth it to cook your own meals!

So what have I done to increase my productivity, yet still eat healthy?  I’ve cut back the Lean Cuisines, Town Topic lunch runs and bottles of Ensure in lieu of a homemade, healthier brown rice stir-fry (eggs, chicken, veggies, and spices.  Healthy food can taste good, too!).  I’ve really felt the difference throughout the workday by cooking my own healthy meals and I tend to get more done than when I’ve “saved” the time on eating the unhealthy options.

Creativity Boost

I have been working out with Micah and Diana over at the Hitch Fit gym twice a week in the afternoons (from 12:00pm-1:00pm).  Because I work out in the middle of the workday, I have noticed some pretty crazy improvements to my work style.  Working out helps me focus, so getting that afternoon exercise in really gets my creative juices flowing and prevents me from burning out around 3:00 or 4:00pm.  Working out during the day also helps me reduce stress.  It actually allows me some time to be social with a workout buddy (shout out to Micah LaCerte!).   Let’s face it; it’s a lot healthier than collaborating with a coworker for happy hour later.  When it comes down to it, I’ve found that without this mid-afternoon exercise, my mind is ready to checkout long before it needs to.

Higher Energy Levels

You’re an entrepreneur, so you’re probably not getting as much sleep as you should. You love your job so you work hard and there’s no shame in that (I have fallen victim to the 3:00AM emergency conference call far too many times).  However, that lack of energy is going to catch up to you at some point in the day.  When it does, squeeze in 15 minutes of yoga – find an empty room at the office or if you’ve got a great rooftop space like bizperc, get outside.  Each yoga asana has its own rewards, and there are several poses for boosting your energy when you hit that midday slump.

Just remember: to get healthy you’ve got to think big! The next time you’re craving an in-office snack, grab that apple instead of the candy bar.  Your body…and your company…will thank you for it!