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Why Office Life is Hindering Your Fitness Goals, and How to Fix It

woman working in an office

Between sitting for the majority of the day, chugging Starbucks vanilla lattes to stay alert, and falling into a bad posture habit, it can be difficult to work an office job while prioritizing your health goals. However, it’s not impossible — it can actually become a habit, once you take the right steps. Read on to learn how you can maintain a healthy balance at work while still achieving your fitness goals.

1. Posture

As the day wears on, posture gets put on the back burner. Slouching, letting your chin jut forward (“turtle style”) to look at the computer screen, and holding the phone between your ear and neck all create muscle imbalance and stiffness that can cause headaches.

Bad posture leads to cramped and strained muscles, as well as potential injury while exercising. Studies have shown that poor posture can cause poor mental health, which in turn damages your physical health.

The solution: Many companies allow employees to have stand-up desks, which are ergonomic and can alleviate pain and stiffness from desk chairs. No matter what type of desk or computer you have, it’s important to be mindful of your posture and check yourself a couple times each hour — opt for shoulders back and down, chin tucked back, and chest up. Soon, this will become second nature and you’ll notice your back, neck, and shoulder muscles feeling more relaxed.

2. FOOD — It’s everywhere

The smell of your neighbor’s lasagna for lunch; the vending machines lurking around the corner; the donuts Sally Smith was just so kind to bring in for everyone on the team: in the office, food is everywhere.

A busy schedule doesn’t always allow you to meal prep or even spend time making a substantial dinner once you get home. This leads to eating lunch out or throwing a frozen burrito in the microwave (or worse, not eating lunch altogether). Skipping breakfast can be detrimental to your metabolism and lead to weight gain, high blood pressure, and heart issues.

The solution: Make time to meal prep on the weekends. Fill portable containers with fruit for a mid-morning snack to keep yourself on track until lunch time. Almonds, yogurt, berries, sunflower seeds, and roasted chickpeas will give your brain a boost so you don’t fizzle out or reach for more caffeine. Additionally, try to eat breakfast or a small snack within two hours of waking up to kick start your metabolism and give your brain something to run on — don’t just rely on the coffee or you’ll crash and burn faster than you can click “reply all.”

3. Sitting, Always Sitting

Staying inactive for the majority of the day can no doubt impede your fitness goals. Not only does it make your joints stiff and sore, but it can also decrease flexibility and ignore the muscles you work so hard to strengthen in the gym. It’s been shown that sitting for long periods of time over many years increases your risk of arthritis, heart disease, obesity, and cancer.

The solution: Go for a walk or run during lunch hour. Not only does this help you fit in an extra workout, it also loosens your joints and muscles and gives your brain a respite. You’ll come back to the office feeling refreshed and ready to take on afternoon challenges.

If you don’t have time to go for a full-out run, take some laps around your building and climb as many flights of stairs as you can. This can be done in as little as 10 minutes and will get your heart rate up and blood pumping. Every step of exercise will get you closer to achieving your fitness goals.

Getting up early, having a long commute, and working overtime can all cause fatigue, stress, and even anxiety and depression. The last thing many people want to do is drive to the gym and expend even more energy. However, it’s been shown that physical exercise releases endorphins in the brain that boost your mood and will leave you feeling happier and more relaxed than when you left the office. Exercising reduces stress and helps you sleep better at night, so you’ll wake up feeling more refreshed.

To make it easier to get to the gym after work, always keep a bag of workout clothes, sneakers, and headphones in your car. Along with your lunch, pack an afternoon snack like an apple and almonds, Greek yogurt, or low-sodium jerky. This will give you energy to power through your workout and avoid the temptation of post-work happy hour.

Group fitness classes are the perfect way to shake out the stress after a busy day in the office — click here for your free seven-day pass and try some out!

Which El Paso Fitness Class to Choose, Based on Your Fitness Goals

women in fitness class

As temperatures start to rise this spring, it’s time to turn up the heat on your workout so you’re ready for a fit and fab summer. The LesMills classes offered at Her Gym provide you with energizing, comprehensive workouts that make it easy for you to achieve your fitness goals. Different classes have different purposes and formats, and each targets a different type of exercise. Read on to learn which LesMills fitness class is best for you.

Gain Muscle Tone

If you’re looking for a fitness class specifically designed to build muscle tone, look no further than BodyPump. This class combines strength and endurance in traditional dumbbell workouts that are guaranteed to leave you with a little soreness and a lot of accomplishment. Our motivational instructors help you use the correct weight, based on your experience and fitness goals, and will guide you through each exercise. It’s the perfect place to test your limits and get results.

CXWorx is a LesMills class designated to abs and butt exercises that will tone your midsection and improve your posture. It’s a perfect addition to any athlete’s workout schedule, since it improves functional strength to prevent injuries. As with the rest of our classes, each exercise can be adapted to match your fitness level.

Build Endurance and Burn Fat

Let’s face it, running isn’t for everyone. For those of us who have trouble enjoying the stereotypical cardio workouts, there’s BodyAttack. This LesMills class builds stamina, increases agility, and helps you become an all-around better athlete. Lunges combine with push-ups and squats combine with burpees to make this class a killer – but not without invigorating tunes and constant motivation from your instructor.

BodyCombat is another class full of cardiovascular exercises. It combines various martial arts that help you release stress, burn fat, and increase stamina, all at once. BodyCombat is 100 percent non-contact and allows you to burn upwards of 700 calories per class. If you’re more into biking, try RPM or Sprint, two cycling classes complete with hills and high-intensity workouts on the stationary bike.

Improve Flexibility, Balance, and Core

If you’re looking to center yourself both physically and mentally, the LesMills TRX class will do both. It uses a TRX band and bodyweight movements to help you stabilize and strengthen your core without large dumbbells or barbells. The TRX class develops the many minute muscles in your center, as well as in your arms and legs, to give you a deeper, more effective workout. We guarantee you’ll leave class feeling more balanced and standing a little taller than before.

Everyday stressors like work and school tend to leave our bodies tense, cramped, and unaligned. BodyFlow corrects this with dynamic exercises borrowed from yoga and pilates, lengthening and stretching your muscles so you can balance yourself again. While this LesMills class will leave you feeling relaxed and rejuvenated, it will also work your muscles with each movement.

Feel the Rhythm

While all the LesMills classes provide a motivating environment and amazing post-workout rush, there are three classes that specialize in dance workouts. Zumba has been described by our members as a giant dance party that helps you enjoy exercising while maximizing movements for burning calories. Similar to Zumba, Country Heat Live will help you get your jam on to country music with movements like stomping and clapping.

More focused on toning and shaping, BodyStep is the perfect combination of fun and fitness. It blends classic movements like burpees and dumbbell exercises with stepping to energetic, fast-paced beats. If you’re looking to improve your coordination and agility, BodyStep is the perfect fitness class for you.

No matter what your 2019 fitness goals are, we have a class that will help you reach them. Get your free 7-day pass to Her Gym and try out any of our LesMills classes. Our schedule is packed each week and all our classes are taught by trained, knowledgeable instructors who motivate and push you to be the best version of yourself.

4 Tips to Help You Crush Your 2019 Fitness Goals

woman achieving fitness goals

It’s that daunting time of year again when everyone is talking about New Year’s resolutions and how they’re going to make their life so much better in 2019. But don’t let this intimidate you – lifestyle and fitness goals don’t have to be utterly groundbreaking or the perfect solution to all your struggles. As a team of women who are here to push, empower, and inspire you to be healthy in both mind and body, Her Gym is here to help you start 2019 on your best leg – and not get burned out in the first month.

1. Reflect and Be Honest

What were some of your happiest memories from 2018? These are the moments you want to replicate. What are some of the issues you struggled with? These are the actions you want to address in 2019. It can be difficult to think about areas of your life that challenged you last year, but it’s important to be honest with yourself so you can work on these areas in the months to come.

For example, if you feel like you struggled to make it through long bike rides or hikes with the family, one of your 2019 fitness goals could be to increase your cardio workouts each week. If your stress levels were at an all-time high, it may be best to focus on mental health and relax in a med spa or recharge your batteries in a group BodyFlow class.

Take 15 minutes to reflect on the past year. Then, make two lists: one with activities you excelled in or that made you happy, and another with activities you struggled in. Your 2019 lifestyle goals should include activities from both of these lists to make sure you’re pushing yourself to become better and stronger, but also to help you stay confident and enjoy the activities that make you shine.

2. Prioritize

From meditating to eating healthier to trying new hobbies, there’s an infinite amount of lifestyle and workout goals you can choose from. This is why it’s important to choose two or three fitness goals for 2019 that you can focus on, and eventually, excel in. Remember to strike a healthy balance between broad and specific: for example, use “increase my core strength” instead of “become physically stronger” or “do 50 sit-ups every day” (trust us, you’ll get burned out on sit-ups very quickly).

Trying to juggle a dozen New Year’s resolutions can become stressful and discouraging and actually make it easier to quit. Choosing a small handful of fitness goals for 2019 will make you more mindful and motivated.

3. Focus on the Long-Term

According to U.S. News, 80% of New Year’s resolutions fail by the second week in February. So how do you stay true to your 2019 health and fitness goals? By focusing on a long-term strategy.

If losing weight is your goal, focus on smaller increments each month, rather than losing it all in January and slowly gaining it back throughout the year. If you want to be more mindful this year, plan a couple excursions each month, such as a hiking trip or a yoga class or a visit to the local art museum, and put these on your calendar to make sure you don’t forget.

Set a reminder on your phone that repeats once a week. Then, write in a journal what you did well or poorly that week, along with what you can work on next week. This will help you stay accountable and reflect on your progress.

4. The Best Goals Aren’t Always the Hardest

It’s not always beneficial or realistic to create goals that challenge you to the extreme. After all, how many people have said they’re going to climb Mt. Everest “someday”? The key to succeeding in your New Year’s resolution is choosing goals that, with dedication and determination, you can physically and mentally achieve.

And remember: there are always enjoyable ways to reach your goals. Invest in activities you enjoy, whether it be rollerblading with friends, making your favorite healthy smoothie recipes, or listening to an interesting podcast on your way to work. A TRX or spin class may seem grueling at first, but when it’s over, those positive endorphins will be flowing and you’ll be one step closer to meeting your objectives.

Whether your goal is to sweat more, tone up, or get your namaste on, our classes can help you succeed. Click here to get a free 7-day pass to Her Gym and see how our equipment, instructors, and philosophy can help you become a healthier, stronger woman in 2019.

Popular Diets For El Paso Fitness

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Thinking about starting a new diet? Looking for the most popular and effective diets? You shouldn’t be looking for any diet, you should be looking for your perfect diet plan. No workout is good enough to transform your body without a solid diet plan behind it.  For that reason, we present you 3 different diet plans with their pros and cons. Our goal is to help you to achieve all your fitness goals with proper workouts and diet plans.

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