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Exercise-in-the-office-videoSitting can be as hazardous to your health just as much as smoking can be, but many people spend an average of 6 to 8 hours working at a desk. While some people may not have the option of being on their feet at their job, there are ways to avoid the health risks associated with sitting all day long.

We checked with our experts on ways to be more fit at the office.

Paul's Advice

"Take the steps instead of the elevator. Instead of writing an email to the coworker cubicals down, walk over and tell them! Use your lunch break as an opportunity to take a walk outside."

Lisa's Advice

"You are not limited because your job requires you to sit at a desk in an office all day. There are several online workouts built around office desks. However, just simply setting a timer reminder on your phone to get out of your chair 5-10 minutes an hour will help get you moving. During that time, stretch, squat, do crunches, push-ups or just take a walk around the office. Something is better than nothing!"

Ziba's Advice

"Sneak in a little workout at your office gym and do some of the exercises and series that you do in your group exercise classes! Also, stairs, stairs, stairs!"

Marisol's Advice

"I encourage clients to drink tons of water which equals more breaks even if you don't want to stand up."

Stephanie's Advice

"I created the 'Cubicle Crunch', which is a series of exercises and stretches to do at your desk."


About the Experts

paul-schultz-headshot-new-year-new-you

Paul Schultz is General Manager of Retro Fitness in Carol Stream. He brings 11 years of business experience as an Accounting Manager from Bank of America and has been involved with competitive sports and physical fitness most of his life. Paul’s business and management background combined with his love of fitness will be key as Retro Fitness looks to expand in the Chicagoland area in 2014.

 

 

Lisa-Payne-Photo-FINALLisa Payne is a health and fitness expert in Chicago specializing in personal training. She is a fitness writer for Demand Studios, Today's Chicago Woman magazine, CheekyChicago.com, and on her own blog Paynefully Fit. Lisa is also an adjunct professor in exercise physiology and is a brand ambassador for LARABAR, and works for Kate Hudson's athletic company "Fabletics".

 

 

Stephanie-Mansour-Photo-FINALStephanie Mansour (aka Step-It-Up with Steph) is a Body Image & Confidence Coach for women, as well as an in-home personal trainer, yoga, & Pilates instructor. She's been featured on CNN and TV stations across the country for her holistic approach to women's health and fitness. Get her free guide to have more confidence and feel good about your body here.

 

 

Ziba-Photo-FINALZiba Sarabia Lennox has over 20 years of dancing, choreographing, and performing experience. She has seven years of teaching dance and setting various productions. After a professional ballet career, Ziba’s passion for dance expanded into teaching ballet form conditioning, dance boxing, cardio dance and private lessons.  She is Pilates and NETA certified and her classes are about driving results and maximizing each individual’s potential, while celebrating the gift of movement and music. Ziba is the founder of MaZi Dance Chicago, which is MaZi’s performing group. 

 

 

Marisol-Photo-FINALMarisol Sarabia co-founded MaZi Dance Fitness in 2009 after years of continuing her own research and training in fitness. This took place following her performing career.  Marisol is also founder of Gift of Movement with the RIC. You too can dance and get involved by messaging MaZi on Facebook or visit MaZi Dance Fitness.

 

 

sore-muscles-vs-an-injuryYou’ve been consistent going to the gym and you may have hired a personal trainer, but after a day or two in the gym, you are in pain after working out. You’re not sure whether it’s an injury or just part of getting stronger. So, how do you know when to see a doctor, rest, or keep working out?

Our fitness trainers share their thoughts on how to tell the difference between sore muscles and an injury.

Paul's Advice

"Muscle soreness is typically most intense 48 hours after exercise and is felt in the belly (middle) of a muscle. The muscle typically feels tight as well. Pain that is closer to the joint or feels like a sharp stabbing pain could be a sign of a more severe injury."

Lisa's Advice

"If you experience pain one to four days after a tough workout, it's likely muscle soreness. However, if the pain extends past one week, you may have a muscle strain or possible injury. Seek medical help if ice and rest do not cease the pain after one week."

Stephanie's Advice

"If it's an injury, it occurs at the joint and you will most likely hear a popping noise at the onset. Muscle soreness will most likely go away after a few days."

Ziba's Advice

"Being sore is your body telling that you've worked hard, are changing your muscles, and to keep it at! Once you get into a routine you will crave the soreness!"

Marisol's Advice

"Stay away from the gym if you experience sharp, pinching, or sudden pain. Your bones shouldn't hurt."

About the Experts

paul-schultz-headshot-new-year-new-you

Paul Schultz is General Manager of Retro Fitness in Carol Stream. He brings 11 years of business experience as an Accounting Manager from Bank of America and has been involved with competitive sports and physical fitness most of his life. Paul’s business and management background combined with his love of fitness will be key as Retro Fitness looks to expand in the Chicagoland area in 2014.

 

 

Lisa-Payne-Photo-FINALLisa Payne is a health and fitness expert in Chicago specializing in personal training. She is a fitness writer for Demand Studios, Today's Chicago Woman magazine, CheekyChicago.com, and on her own blog Paynefully Fit. Lisa is also an adjunct professor in exercise physiology, a brand ambassador for LARABAR, and works with Kate Hudson's athletic company "Fabletics".

 

 

Stephanie-Mansour-Photo-FINALStephanie Mansour (aka Step-It-Up with Steph) is a body image and confidence coach for women, as well as an in-home personal trainer, yoga, and Pilates instructor. She's been featured on CNN and TV stations across the country for her holistic approach to women's health and fitness. Get her free guide to have more confidence and feel good about your body here.

 

 

Ziba-Photo-FINALZiba Sarabia Lennox has over 20 years of dancing, choreographing, and performing experience. She has seven years of teaching dance and setting various productions. After a professional ballet career, Ziba’s passion for dance expanded into teaching ballet form conditioning, dance boxing, cardio dance and private lessons.  She is Pilates and NETA certified and her classes are about driving results and maximizing each individual’s potential, while celebrating the gift of movement and music. Ziba is the founder of MaZi Dance Chicago, which is MaZi’s performing group. 

 

 

Marisol-Photo-FINALMarisol Sarabia co-founded MaZi Dance Fitness in 2009 after years of continuing her own research and training in fitness. This took place following her performing career.  Marisol is also founder of Gift of Movement with the RIC. You too can dance and get involved by messaging MaZi on Facebook or visit MaZi Dance Fitness.

 

 

are-weights-or-cardio-better-videoThe age-old question in fitness: lifting weights or doing cardio. People will argue cardio is best for burning fat and strength training is best for building muscle. Depending on your fitness goal or how long you have to work out, one or the other may be better. Read on to see our fitness experts weigh in on both!

Paul's Advice

"Depends on your goals.  You will not want to expend much of your energy on a treadmill if your goal is add or tone muscle.  If you are looking to lose weight, before or after won’t necessarily matter just more personal preference."

Lisa's Advice

"Both cardio and weight training individually are productive. However, workouts that include short cardio intervals with lifting weights of an appropriate weight and number of repetitions provide maximum benefit."

Stephanie's Advice

"If you only have five minutes, lifting weights is better because your muscles will continue burning fat even after you have left the gym."

Ziba's Advice

"While both are extremely important in changing your fitness and body, I am a big fan of cardio because I love to eat! If you want to see big changes, aim for four to five hours of cardio a week. My fave: Dance cardio!"

About the Experts

paul-schultz-headshot-new-year-new-you

Paul Schultz is General Manager of Retro Fitness in Carol Stream. He brings 11 years of business experience as an Accounting Manager from Bank of America and has been involved with competitive sports and physical fitness most of his life. Paul’s business and management background combined with his love of fitness will be key as Retro Fitness looks to expand in the Chicagoland area in 2014.

 

 

Lisa-Payne-Photo-FINALLisa Payne is a health and fitness expert in Chicago specializing in personal training. She is a fitness writer for Demand Studios, Today's Chicago Woman magazine, CheekyChicago.com, and on her own blog Paynefully Fit. Lisa is also an adjunct professor in exercise physiology, a brand ambassador for LARABAR, and works with Kate Hudson's athletic company "Fabletics".

 

 

Stephanie-Mansour-Photo-FINALStephanie Mansour (aka Step-It-Up with Steph) is a Body Image & Confidence Coach for women, as well as an in-home personal trainer, yoga, & Pilates instructor. She's been featured on CNN and TV stations across the country for her holistic approach to women's health & fitness. Get her free guide to have more confidence and feel good about your body here.

 

 

Ziba-Photo-FINALZiba Sarabia Lennox has over 20 years of dancing, choreographing, and performing experience. She has seven years of teaching dance and setting various productions. After a professional ballet career, Ziba’s passion for dance expanded into teaching ballet form conditioning, dance boxing, cardio dance and private lessons.  She is Pilates and NETA certified and her classes are about driving results and maximizing each individual’s potential, while celebrating the gift of movement and music. Ziba is the founder of MaZi Dance Chicago, which is MaZi’s performing group.

 

 

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