If you want to feel fresh and energised throughout the day, you need to focus on getting a good start. Instead of sleeping in late, you should try waking up earlier and using that precious morning time for some productive work and planning. You could engage in some exercise or other physical activity or do some yoga and contemplation exercises, which will give you great energy to fuel the rest of your day.
Read MoreHigh Intensity Interval Training or HIIT is a form of workout in which you give all out, 100% effort through fast, intensive bursts of exercise, followed by shorter, sometimes active, recovery periods. Training in this way will get and maintain your heart rate up while burning more fat in less time than a typical workout.
Read MoreDrum roll please! I'm launching an online health and wellness program. It's called the 30 Day Healthy Living Challenge. I've been writing, blogging and vlogging here at Office Worker Health for two years providing quality free content every single week. This will be my first paid offering so I'm incredibly excited to tell you all about it. It starts very soon on November 1st so check out all the information below and get yourself signed up, if you are committed to the plan then I can guarantee you will see results in 30 days!
Read MoreWarming up is critical to a better overall performance and reduces the risk of injury. It’s essential to a good workout. The safest way to exercise is to gradually raise the body’s temperature and loosen the muscles before starting into your full body workout. That’s what warm ups are designed to do. You can warm up with a light run, using the cross trainer, completing some jumping jacks or a combination of the above. Five minutes should be enough time to allocate to a warm up.
Read MoreIn my last video log I introduced my 30 day challenge. It’s time to put a bit of meat on the bones of that challenge in this blog. I’m a big believer in setting goals and challenges for yourself, in every aspect of life. I’m concentrating on a health challenge. My aim is to be as healthy as I can be for 30 days. You can look on this as a detox, as preparation for a sporting event like a race or a big match, or simply a way of adopting a healthier lifestyle. Whatever your own personal goals, I know you will gain a lot from following my lead.
Read MoreOffice Worker Health has gone international. I have taken a four month leave of absence from my employer in Ireland (parental leave) to spend some quality time with my daughter and partner and visit her family in Brazil! We flew out last Tuesday and have made Rio De Janeiro our home for the next six weeks. After that we’ll head down south to Florianopolis to see the in-laws in time for Christmas and New Year.
Read MoreI'm not a big fan of promoting specific weight loss programmes or diets, I believe a lot of them aren't sustainable over time. I prefer instead to provide exercise advice and nutrition tips to educate people so they can make healthy choices themselves depending on what their particular goals and circumstances are. As part of my Sports Nutrition course however, I was tasked with creating a tailored weight control plan for an imaginary client. The objective was to support my client in achieving his personal weight loss goals taking into account the multi factorial concepts of energy balance, nutrition and weight loss.
Read MoreI've been hitting the gym three times a week every week for the last 6 months for resistance training (check out my routine here), with a bit of cardiovascular exercise thrown in on top of that probably twice a week. I'm delighted with my discipline and I can honestly say my exercise routine has become a habit now which was a goal I had set for myself. This might sound like I'm patting myself on the back here but that’s not the case at all because overall I'm a little disappointed with my progress. The blame for my slow progress, I believe, can be laid at the door of my ‘comfort zone’ (and the fact that I'm not getting out of it!).
Read MoreSetting clear and achievable exercise goals is important if you’re serious about your health. Maybe this is the first time you’ve done this kind of thing or maybe you’re getting back on the horse after a holiday or a major life event. Whatever the reason, creating an exercise plan for yourself and sharing it with those that need to know about it is a great first step in improving your health.
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