Life in Bitesize

Posts Tagged ‘exercise

Ok, so my New Year exercise regime hasn’t exactly got off to the best start… in fact I haven’t really done anything so far, and it’s almost March (where did those 2 months go??)

So anyway, I decided the reason I’m not doing any exercise is because I haven’t got any time, what with work and extra curricular activities… so I believe the answer is: desk exercises. Yes, that’s right, I plan to tone up as I type. That way, I don’t have to pay stupid excessive gym fees, and I actually get paid to exercise – woo!

So here’s ten top exercises, (thanks to the lovely people at MSN for these suggestions):

  1. Computer crunches – a great way to tone up abs. Sit up straight with your feet flat on the floor & perform a simple pelvic tilt by pressing the lower back into the chair as you contract the abdominal muscles and hold for a few seconds. Relax, then repeat 10 – 20 times.
  2. Bum squeezes – tightens buttocks (just what I need!) Sit up straight with your feet flat on the floor. Once again perform a simple pelvic tilt by pressing the lower back into the chair and concentrate on contracting the buttocks, hold for a few seconds, relax and repeat 10 – 20 times.
  3. Sitting leg extensions – work the front of your leg. Sit up straight with your feet flat on the floor, lift and extend the lower right leg with the toes pointed up until the leg is straight and squeeze the upper leg. Hold for one second, lower the leg and repeat with the left leg. Repeat 10 – 20 times for each leg.
  4. Sitting calf extension -tone calf muscles. Sit up straight with your feet around 12 inches or 30 cm apart. Place the weight of your legs on the front or balls of your feet. Slowly lift your heels, toes still touching the floor, squeeze the calf, hold for one second and relax. Repeat 10 – 20 times.
  5. Standing leg curl. Exercise the upper rear of your leg while reading an email. Stand facing your chair. Lift the right foot off the floor toward the buttocks and hold for one second. Lower the leg and repeat to complete a full set. Do the same for the left leg. Repeat 10 – 20 times for each leg.
  6. Biceps curl. Keep two 500ml bottles of water on your desk to use instead of dumbbells. Sit up straight with your feet flat on the floor. Hold the bottles in your palms facing your body. Bend your arm at the elbow while turning your wrists outward until your palms are facing the ceiling. Lift the bottle towards the shoulder without moving your upper arm. Stop when the bottle meets your shoulder and hold for one second. Lower and repeat 10-20 times with each arm.
  7. Triceps extensions. Sit up straight with your feet flat on the floor. With your right hand hold a bottle of water over your head until your arm is almost straight. Slowly bend your elbow, lowering the weight until your arm forms a 90-degree angle behind your head. Then extend your elbow until it is slightly bent at the top position. Do not allow the bottle to touch your head or neck area. Lower and repeat.
  8. Forward arm circles – work your shoulders. Sit up straight with your feet flat on the floor and arms extended out at your side. Slowly circle your arms forward, controlling the movements and focusing on the shoulder muscles.
  9. Reverse arm circles. Sit up straight with your feet flat on the floor and arms extended out at your side. Slowly circle your arms backwards. Control the movements and remember to focus on the shoulder muscles.
  10. Stretch. Stretching is very important and is a great way to de-stress. Begin with your head, then stretching the shoulders, arms, fingers and then finally your legs.

So if you’re short of time to exercise, make full use of your office furniture, and while you’re writing emails or finishing reports, fight the flab at the same time!


Well hello there, I trust you all had a lovely Christmas and New Year? As always, I started the New Year with fantastic ideas of diets and fitness regimes and the belief that 2010 would be the year that I finally sorted my life out, got fit and healthy. Well, that lasted about 20 minutes I reckon before I succumbed to a big fat sausage sandwich. Ah well, there’s always next year…

I don’t know why we always do it to ourselves – ‘ooh it’s a new year so I must lose weight and start exercising’, even though we’ve never bothered before. What makes us think that we’re going to get up an hour earlier on cold January mornings to go for a run? Or that after work, when it’s pitch black outside that we’re gonna go to the gym? Let’s be honest, you’re only going for the swimming pool, jacuzzi and steam room. Admit it. You haven’t even stepped foot in the gym since your induction. That £50 a month gym membership is totally not worth it.

But I actually have got 3 other resolutions that I’d really like to keep this year. The first one is: Move Out. I don’t care now if I buy anywhere or if I rent, but I have to move out of my parents house before I go insane… The second is: Learn First Aid. This is something I’ve always talked about doing but never got around to actually doing it. Well, this year I’m going to do it, I promise! There’s lots of first aid courses in Kent, where I live, so I’m going to sign myself up this week. Finally, the last one is: Learn to Dive. I’d always planned to get my PADI while I was travelling last year but I ran out of money, and time so I’m either going to do it over her, or on my next holiday (if I can afford one since I’m moving out…). Oh well, maybe next year then 😉

A horrible thing happened the other day. I stepped on the scales and I’ve put on half a stone. Somehow, those sneaky little 7 pounds  have crept their way onto my hips, thighs and bum over the last 4 months. I know why it’s happened. I started working in an office after travelling around South America earlier this year and I’ve turned into a lazy slob.

Whilst travelling, I lost a fair few pounds, mostly through not being able to afford to eat, but even when I got back from travelling and was out of work, I kept active, mainly because I was so bored! – using my boyfriend’s mum’s Wii Fit, taking my friend’s dog for walks and going swimming. So I kept my trim figure & all was lovely.

Now I’m working 8 hour days again, sitting at a computer all day and barely moving I’ve inevitably put on weight. Now I’m not saying I’m fat or anything, I know I’m not (and I can’t stand girls who go on about being fat when clearly they’re not!), but I would definitely like to tone up a bit again. And what with the dreaded Christmas fast approaching, with all the chocolate, Pringles, cheese, & stuffing that comes with it (I know those foods don’t actually go together, but they’re just 4 things I always eat a lot of at Christmas…) I think it’s time to take action now. After all I’m on the slippery slope towards 30 and we all know it’s more difficult to lose weight the older you get.

So I’m setting myself goals – I’m going to try to do my Davina exercise DVD (love her!) on Weds nights & Saturday mornings as a minimum each week, I’m going to go for at least a 3 mile walk every Sunday and make a conscious effort to eat healthier. I’ve also looked up some exercises to do at office desks that I can do during the day (although I might feel a bit stupid in front of my colleagues…), and once the evenings start getting lighter I’ll start going for runs when I get home (I’ve asked Father Christmas for an iPod, so that should help motivate me as well)

Anyway, so the plan is to lose the half stone. I haven’t really set a timeframe, cos really I want to keep this healthier lifestyle up forever, but if I can lose a few pounds by the end of the year that’ll be a result. If you’re trying to lose weight as well I’d love to hear from you – maybe we can help each other along!