Nowadays, many of us have office gyms that we can pop down to in our lunch time, but for those that don’t, how can we fit in travelling to and from the gym, let alone an hour with a personal trainer? The answer is simple. More often than not, we can’t
To beat this, Shh spoke with Gareth Grant, a personal trainer based in Dubai, to find out his suggested ‘cheats’.
Take the Stairs
“This is a great way to get a cardio workout into your work day,” explains Grant. For many of us though, this may mean 40 odd flights of stairs… “For someone who is just starting out, they may want to avoid walking up so many. Even for fit people, this could be too many. I would suggest starting by walking up to the 6th floor and then taking the lift the rest of the way up. Every third day you could increase it by another floor. Just don’t forget that you have to go down the same way you went up!”
Celebrate a Win
Everyone loves to celebrate winning properly, be it winning a new client or a huge sale. We will ask our colleagues if they want to go out to lunch to celebrate, but why not start by celebrating it right there in the moment? “How about celebrating something from the office with a good old fashioned star jump?” Suggests Grant. “Just stand up by your desk (where space permits) and jump – Raising your arms and extending your legs out to the side when jumping. Then sit down again. Repeat 10 times.
Stop with the Emails
Whilst it is often easier to ask a question quickly over email, why not actually walk over to your colleague’s desk and ask them the question? “A great way to loose weight and tone up is to walk. Often when people work, they just sit at their desk. If they make an effort to walk around the office more, taking regular breaks and going out for walks at lunch time, they will soon notice a difference.”
Waiting on the Fake Chair
Ok, so you may look a little odd by doing this, but how often have you been waiting to see someone and there is no chair? Well, why not make one? Yoga lovers will already know this move (it’s called utkatasana or chair pose), but maybe haven’t thought about doing it in the office against a wall. “Wall sits are great for building strength and endurance.” Grant suggests standing with your back against the wall, bend the knees and slide your back down the wall until the thighs are parallel to the floor, and holding the pose for 30-60 seconds. To make it more difficult, cross your right ankle over the left knee, hold for 15 seconds, then switch.
Buns of Steel
Bottom lifts can be done anywhere. From standing in the elevator, to sitting at your desk, you can tone the largest muscles in your body and no one will ever know. How? “By squeezing your buttocks together for 5 to 10 seconds before releasing, and repeating 10 times. You will get the lift you have always wanted,” says Grant.
Bio: Gareth Grant is an ex-professional UK footballer with 17 years of experience and a fully certified in Fitness Instructor and Personal Trainer who is also qualified able to instruct in Kettlebells and Instructing Circuit Training. With the advantage of being certified in nutrition, Grant is able to provide meal plans and devise fitness programs for weight loss, muscular gain and rehabilitation etc.Having previously been an ex professional sports man, Grant knows how far a positive attitude and motivation can take you. With a proven ability to help people achieve their fitness goals and a successful track record of evaluating a client’s physical fitness, Grant understands the human body and will ensure you can get the best out of it to reach your targets.