Simple, yet achievable, ideas to improve health and wellness in your workplace.

Create Healthy Habits, Not Restrictions | How to stick to your health commitments | healthy lifestyle tips:

This is a sponsored post and all opinions are my own.


How many of you struggle finding time to create a healthy environment around you?  Between having an 8-5 job, a husband and two teenagers, with busy schedules as well, my day does not allow me to have “ME” time until after 9PM.  Who wants to work out at 9PM?  I do not, by then I am totally worn out.  So, I was inspired by Sodexo,, to think out of the boy and create ways to improve health and wellness in the workplace. 

I began observing my co-workers and analyzing the choices I was making while at the office.  I work in a call center, at a financial institution.  On average, I answer 60 calls per day.  My job is to answer the phone when customers call. Yes, I am the person you talk to when you call your bank or credit union.  The space around me is small, there is always noise, and we have small breaks in between calls.  Pretty heck it! 

I began making small changes, like packing my lunch.  I figured out I was perfectly fine eating salads at lunch,  I was not bored and it was tasty and satisfying.  So, Sunday night I cook some chicken, portion it out and stored it in small, snack size plastic bags.  I also cut my lettuce, and portion my cranberries, baked croutons, cheese and salad dressing.  Then the next morning I pack my lunch box.  I add either a banana or orange or a snack bar, I like Special K bars!  That takes care of my eating at work.  

Here are some ideas of things you can prepare ahead and take to work:

mason jars veggie dippers:     Healthy Girl On-The-Go. A busy lifestyle needs meal prep ideas that are actually GOOD and we also have an amazing snack recipe that will last you through the whole WEEK:     This girl has awesome tips on eating clean and staying healthy. Pin now read later- She has GREAT ideas for lunches to take to work and snacks that don't require a lot of time.:

Now, the more challenging part of improving my health at work was adding some sort of physical activity.  I mean after all, what can I do sitting at my desk while I stare at the computer and talk on the phone.   I started searching the net, Pinterest and some health sites.  To my surprised, there are so many things you can do to stay active while having such a sedentary work!!!  

Here are some examples of things you can keep at work to help you improve your health and wellness:

  1. Keep a small set of weights at work, I started with 3-pounds weights.
  2. Ankle weights
  3. Elastic bands

Here are some examples of snacks you can keep in your drawer to keep you away from the unhealthy food at the vending machine:

  1. Water
  2. Granola Bars
  3. Almonds
  4. Fruit
  5. Dry Fruit

Now, let me show you how easy it is to incorporate some workouts at your office.  Soon, you will start feeling more energized, and you will also see your co-workers doing the same exercises you do and creating new ones.  

Blade Kiss and Circles  Sit straight on chair with feet and legs together, abs engaged, arms extended at shoulder level in front of you, palms down.      Draw shoulder blades together to make them "kiss"; relax shoulders. Do 5 reps.      Keeping arms extended, make 10 apple-size circles with hands. Do combo 8 times.:


Desk Exercises To Do At Your Office |


There are three types of muscle contractions - isometric, concentric and eccentric. Eccentric contractions are likely to cause more severe #DOMS than other contractions.:


Office Chair Strength Trainer:


I also enjoy working out my legs, when you are sitting for long periods of time, circulation is not all there.  I like to put the 3-pounds weight between my feet and I lift my legs up and down, 3-sets of 10 repetitions.  Trust me, you will feel the burn!  Here are some illustrations of ways you can tone your legs while working.

7 Ways To Work Out At Your Desk — Without Alerting HR!:


Time spent watching copies spew out of the copy machine can be rather unproductive. Make use of these precious minutes with some leg toning and strengthening exercises.:

After doing some research I was pleased to learn that some companies are actually incorporating work stations that are exercise friendly and more companies are creating exercise equipment for the workplace. It was also good to know that companies are incorporating vending machines with healthier choices, such as apples, oranges, granola bars, peanuts, etc.

Innovative-Weight-Loss-Technology-Designs-02:      Bouncing While You Work -- Swapping Your Desk Chair for a Stability Ball:   Stay fit and healthy while at your desk with the Smooth Fitness SitNCycle Stationary Bike. The human body is always happiest when it's up and moving around. Yet so many of us have jobs that require us to be sitting in front of a computer all day long. That doesn't allow us to get the kind of exercise we need without carving significant time at the gym into our schedules. So how can you sneak in workout time during the day while still getting your work done?:

At the end of the day, you do not have to invest in any fancy equipment to get yourself moving at the workplace.  Make simple changes, take the stairs instead of the elevator, drink more water, bring your lunch, avoid the vending machines, create a biggest loser challenge at work, stretch, be accountable.  Keep track of the changes you are making, listen to your body, see if you can notice any changes in your health and wellness after incorporating healthy and wellness changes into your life.  I know I can feel more energy, I am alert, I am saving money by not eating out and my water intake has improved tremendously.


Sodexo - Quality of Life Services



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