Desk job workout

I have a lot of clients that have stressful jobs. They sit at a desk all day, every day. It's hard to come home after a long day at the office, have supper, get the kids to bed and then try to get in a workout.

Here's a few exercises that you can do in the office in no time at all. These exercises will help keep in shape, relieve stress and refresh your mind.

Exercises

1. Pushups: You can do these right at the edge of your desk, sitting in your chair or if you're like me, do them against a filing cabinet while you're standing there making copies.

2. Squats: Easy, just stand up and sit down a few times at your desk. You've just done squats! Note: make sure your knees are behind your toes. (If you sit/stand normally, you'll do this.)

3. Leg extensions: Sitting at your desk, straighten your leg to strengthen your quads. No one will ever know your exercising, it'll be your little secret!

4. Toe/heel raises: You can do these exercises to strengthen your calves and shins either seated or standing (again, at the copier). Tip: if you're seated, put a stack of files on your lap to add a little weight.

5. Tricep dips: Easily done at the edge of your desk or file cabinet. Or, you could do a tricep pushup the same way, instead of dips.

Stretches

It's just as important to stretch your muscles as it is to strengthen them, and it can really relieve tension. Remember to hold your stretch about 15 seconds, and don't forget to breath.

1. Chest/shoulder/bicep: Our chest muscles get so tight, especially if we sit at a desk working on the computer all day. Clasp your hands behind your back and lift up until you feel a stretch. Repeat a few times during the day.

2. Glute/hip: A simple stretch that feels great. Sit tall at your desk, cross one leg so the ankle is sitting on top of your lap, right above the knee. With a straight back, lean forward until you feel a great stretch in the outer hip area.

3. Back: Again, a great stretch to relieve tension. Clasp hands together in front of you and round your upper back. Enjoy!

4. Full body: just like the picture!

I used to do these exercises all the time when I worked at an office. No one noticed, so if I did it, you can -- don't be shy! Who cares if they notice, you're taking care of your body.

Don't forget, good posture while you're seated will give you more energy and won't leave you feeling tight and tired after work. Sit tall, abs tight and shoulders pulled back and down. Oh, and don't forget to take some deep breaths as you work.

Now there's no reason you can't get a little exercise, even with a busy schedule. Try it!

Kids and fitness

This past weekend I had the chance to be a part of something really special. I help sponsor a race series called Kids Racing For Kids. It's an all kids triathlon, ages 7-14.

This first (of six) race was at the IUPUI Sports Complex. I was pleasantly surprised to talk with so many kids, a lot of them very young, that were veteran triathletes! There were also a lot of first timers there. I must say, all of those kids were much more light hearted on race morning than I am.

I'm a triathlete myself, so I have a special place in my heart for anyone that swims, bikes and runs. But to see a child participating in an event like this is so exciting! What a great time to introduce an activity that is not only fun, not just going to get them in great shape, but it's a huge confidence builder.

When I first started training for triathlons, I didn't know if it was something I could even finish. Then when I finished my first race - WOW! What a thrill! The sense of achievement is indescribable.

I think about how a simple race can truly be life changing.

I now think about those kids. I think about how, by participating in events like these, it actually helps form a person's life. Starting as a child, it helps mold their behaviors, their sense of self worth for the rest of their lives!

Any kid can do this. There were all kids there - small, big, shy, confident. I saw every personality. The cool thing: they all belonged there.

I wish there had been kid's triathlons when I was a kid. Would it ease my race day jitters? I imagine that it would be second nature to find time to go to the pool, or get on my bike every day.

Do you have kids? Do you encourage them to participate in events like this?