MOVEMENT MAXIMIZERS FOR CUBE DWELLERS

By Jenn Espinosa-Goswami, Health Coach

WHO AM I?

Former fat girl turned health coach

Average supermom of 2

As seen on Women’s Health, Diets in Review, Half Size Me

SITTING DISEASE

The average American spends __ to __ hours per day sittingEven visiting the gym 3-4 times per week may not counteract sitting all daySource: Dr. Mercola

GYMS ARE OVERRATED

80% of gym goers give up by the ______ monthWomen/Men account for 14% of drop-outs______% of members use personal trainersSource: Creditdonkey.com

WALK AWAY THE POUNDS?

A leisurely stroll is amazing, but not for weight loss 30 minutes of brisk

walking could burn 150 calories

You need to reduce 500 calories per week to drop pounds

MUSCLE VERSUS FAT

For each pound of muscle gained, your body burns 6-10 caloriesBuilding muscle burns even more in the 24 hours AFTER you

exercise

LIKE ARNOLD

Improved insulin resistance, blood pressure, glucose metabolism, body fat, resting metabolic rate, bone massNo meathead, unless you train intenselySource: Bodybuilding.com

DO YOU HAVE TIME FOR

THIS?

Cardio won’t work while you aren’t. Strength training has a coveted afterburn effect.

TOOLSFrom $10-$55Other tools: Medicine ball, Ankle Weights, Sand bag

CUBE-RCISE

Get up every hour to stretch

Use resistance training

Get breathless Try Office Fit

Source: Skinny Ms.

Cube-Rcise Continued

PUTTING IT ALL TOGETHER

• Sit Away from the Gym• Build your Muscles• Sleep it off• Get fit at your desk

RESOURCES

For more gym-free fitness,connect with me jegoswam@bweightless.com, 651-214-8179

www.weightlesschronicles.com