Exercises at work

Exercises at work

Many people including myself suffer from the chronic struggle of having an office job and sitting at a desk all day. You spend 9-5 sitting at a desk allowing your body to get stiff and not getting the opportunity to get exercise. But if you can be creative, there are plenty of ways to stay active in your cubicle. Here are some suggestions.

·       Desk Pushups

Desk pushups are one of my personal favorite. First make sure your desk is sturdy enough for you to actually put your weight on it. They can be a good workout for your arms especially when you're sitting at a desk with them laying on it the entire time you're typing. Try doing 15 pushups 3 times for a quick exercise along with the next few suggestions.

·       Chair Dips

If you’re looking to get your biceps pumping during the day chair dips can really be beneficial. Of course make sure your chair is sturdy and doesn’t move too much otherwise you could fall and that could lead to injury. While at work, try doing 15 chair dips 3 times to help sculpt your arm to become tone.

·       Taking the Stairs

I wasn’t going to leave cardio out of this. Every day the elevator seems so convenient. Taking the stairs not only burns calories, but it also raises your heart rate maximizing your cardio efforts while climbing the stairs. Also it affects your mind.  Your body releases chemical endorphins, a type of neurotransmitter, making you feel happy and calm. Over time, your ability to focus and concentrate will improve, and you will feel less stressed out. Your self-esteem and self-confidence will improve as you successfully meet your fitness goals, become more toned and muscular, and are less distracted by physical fatigue. To help with your cardio at work, try taking the stairs whenever you are changing floors instead of the elevator.  

·       Sitting on a Medicine Ball

Your regular office chair can be uncomfortable throughout the day. Slouching and sitting uncomfortably all day can cause issues to your back and also decrease core strength. If you’re looking to increase your strength try using a medicine ball to sit in throughout the day instead of a regular chair. You don’t have to sit on the ball all day but try maybe an 30 minutes to an hour of your day. If you can do more, then more power to you. While also on the medicine ball you have the opportunity to get stretching in as well, so if you are able to try that as well.

 

#GloUp Full Body Workout

#GloUp Full Body Workout

·        Weighted High Knee 5 x 5 reps each leg 

·        Leg Extensions 5 x 5 reps

·        Sit-up to the side on both sides 5 reps each side

·        Declined dumbbell bench press 5 x 5 reps

·        Alternating military press 5 x 5 reps each side

 

#MarcusMotivation

#MarcusMotivation

 

If there is one thing I can say about my father it is that he is a man of his word. I firmly believe in being about your word. I won't lie and say that I have always been that way but it is something that people respect when you hold your end of a bargain. People don't like talkers. They don't like people who just say they're going to do things and people who talk a talk but don't walk the walk. If you say you're going to do something be about it. If you say you are going to be at that meeting at 10am today be there on time. This will help create good habits for your grind. If you are "about that action" and are looking to accomplish what you're looking to achieve then stop talking and go do it. Talking isn't going to get you anywhere. 

Moral of the Story:

Be "about that action". If you want to accomplish something, whether it be, getting better grades, improving your relationship, or even getting fit. Be about it. The more you talk about it the more pressure there is to do it and if you don't do it you'll just be know as someone who talks the talk but doesn't walk the walk. 

Examples of Good and Bad Carbs, Fats, and Protein

The major macronutrients are essential to my future training endeavors because they increase energy levels, help you recover from exercise, and decrease appetite. Without the correct amounts of food the chemical composition of the body will be off balance and you can’t function.

Carbohydrates

Carbohydrate’s role in energy production is that they are the main source of energy. They affect bodily function, nerve function, and brain function. Carbohydrates when not used for energy are also stored as sugar or glucose. Here is a list of healthy carbohydrates.

·        Beans

·        Squash

·        Oatmeal

·        Quinoa

·        Sweet Potatoes

·        Bananas

·        Berries

Carbohydrates I suggest the client stays away from are

·        Potatoes

·        Pretzels

·        Ketchup

·        Soda

·        Corn

·        Quick Oats

·        Raisins

Fats are important to your diet because they too are a source of energy. They also help form cell membranes as well as help transport the fat-soluble vitamins A, D, E, and K. here is a list of good fats and also bad fats.

Good Fats:

·        Olive Oil

·        Coconut

·        Dark Chocolate

·        Avocado

·        Almond Butter

·        Nuts

·        Whole Eggs

Bad Fats:

·        Butter

·        Whole milk

·        Ice cream

·        Bacon

·        Fried foods

Protein

Protein is essential to build lean muscle. Eating protein stimulates an increase in muscle protein synthesis and suppresses protein breakdown for several hours so that you end up with more lean tissue. Also protein assists in decreasing your hunger while taking in fewer calories so you don’t overeat.  Here are examples of healthy food that possess protein.

·        Spinach

·        Grass Fed Beef

·        Salmon

·        Chicken

·        Peanut Butter

·        Teff

·        Greek Yogurt

Bad Protein:

·        Ground Beef

·        Rib-eye

·        Sausage

#MarcusMotivation

#MarcusMotivation

Being a college graduate, one of the best feelings I ever had was walking out of my last final. The hard work I put in for the past 1460 days (4 years) to finally be able to say I did it was a feeling like no other. I walked across the stage should the President of Springfield College's hand and celebrated. Then it hit me. I thought to myself.... Now what? What is my motivation now? I have my degree. It took me a little while but I had to remember that schooling is not the only way to educate yourself. Whether I go on to earn my Master's degree or Doctoral is not the only way I can continue my education. Now that I am in pursuance of being the best personal trainer in the world, I have to continue to educate myself on the newest trends, different ways to improve my training, and ways to help my clients get better results. I WILL NEVER STOP. I will always work to get to the top and once I'm their my reign there will last as long as I'm able to. One day I believe that Glo Up Fitness will be spread across the world helping people and even when that happens I will still be grinding like I am now posting this message. Reason being is because there will be people after my spot. People will want to take me down and start their reign. I refuse to let that happen. Nothing can stop me from putting in the grind and being the best there is at what  I do.

Moral of the Story:

Even when you reach you reach your goals and dreams don't think the journey is over. Keep working every day and keep learning more and more to remain at the top. Once you accomplish goals that just means new ones are born. Always strive for greatness.

#MarcusMotivation

#MarcusMotivation

I was listening to a Les Brown speech the other day and he asked the crowd what is the richest place on Earth. People answered the United States, China, all different types of countries. He said that the richest place on Earth is a graveyard. That gave me chills. He said the reason why a graveyard is the richest place on Earth is because there lies so many people who's dreams and aspirations lie there with their bodies. People who could've became the doctor who cured AIDS, or the person to discover a more efficient source of energy. The reason why those things that potentially could've happened but didn't is because those people didn't take the risk and give everything they had to try to reach those goals. So on this morning you wake up and say I'll work on that tomorrow I say "Why not now?" The reason is because that could be you who may not have the PRIVILEGE of seeing tomorrow and when you are being laid to rest there goes all the dreams and goals with you. Now I won't promise you it will be easy because it won't. At some point life will punch you straight in the teeth, but if you're really about reaching your goals, when you get knocked down it's about coming back even STRONGER!

Moral of the story:

Don't just sit there and wait for your dreams and goals to come to reality. Wake up and crush those goals TODAY.