Monthly Archives for February 2013

Archives for February 2013

Healthy Bagged Lunch Ideas for Adults.

Bag lunchHey Davey,

I work in construction so I’m pretty much forced to bring a bagged lunch to work. There are no microwaves to heat up stuff so its pretty much sandwiches. I usually eat sandwiches but I’ve heard that deli meat isn’t good for you. I sometimes eat yogurt and an apple and sometimes salads, but salads get old quick. What can I bring to work that is healthy?


Hey David,

Personally, I think it’s a lot easier to eat healthy with bagged lunches than going out to restaurants and delis. You have complete control over your menu – and you’ll know exactly what you’re putting into the food you eat.

I have a few tips for you to try.

  1. Start with healthy bread. When picking out a loaf, read the ingredients carefully. Just because a bread is labeled as “multigrain” or “wheat” doesn’t necessarily mean that the bread is made from whole grains. The ingredients must list the word “whole” before any of the grains. “Wheat” isn’t the same as “whole wheat” so don’t be fooled.
  2. Load up the veggies. Pile your sandwich up with a generous portion of veggies. Vegetables are low in calories but high in nutrients – so this is a great opportunity to truly indulge without adding to your waistline. Cut up peppers, thick slices of tomatoes, red onions and so on. I like to top my sandwiches with lettuce, sprouts and a spread of avocado.
  3. Opt for lean meat or other protein sources. Though you mentioned that deli meats are unhealthy, the truth is that not all sliced meat products are created equal. Meats like bologna are terribly unhealthy. But fresh sliced turkey or chicken can be a smart choice. Fresh deli meats will have less sodium and some consumers like to avoid nitrates (though the research on nitrates is still somewhat inconclusive).
  4. Pick clean sides. The devil can be in the details. A delicious and nourishing sandwich should be accompanied by equally healthy sides like carrots sticks, hummus, mixed unsalted nuts with raisins, apple slices and real peanut butter, a bowl of fresh fruit, quinoa, brown rice, berries or even my healthy three ingredient cookies. If you’re craving a crunch, try making some homemade whole wheat pita chips. A side salad is also a great choice. Speaking of salads…
  5. Spice up your salad! My grandmother said that only boring people get bored. I’d like to extend that to only boring people make boring salads. The salad can even be the main course if you top it with some sliced chicken or other type of protein. I like to mix my salad with sprouts, microgreens, kale, homemade whole wheat croutons (so easy to make!), peppers, onions, seeds, tomatoes, cranberries or other dried fruits, olives, strawberries, tofu or so many other delicious ingredients. There are a zillion different salad combinations – and literally hundreds of heart-healthy dressing options.

I hope this helps to upgrade your bagged lunches. If anyone has any other tips, please share them in the comments below.


18 Empty Calorie Foods.

251726The other day, I referenced empty calories in a post – and I received a number of emails asking about the term.

The USDA defines empty calories as:

Calories from solid fats and/or added sugars. Solid fats and added sugars add calories to the food but few or no nutrients. For this reason, the calories from solid fats and added sugars in a food are often called empty calories.

Solid fats are solid at room temperature like shortening, lard or butter. Added sugars are sugars or syrups that have been added to foods during preparation or processing.

In order to stay in a calorie balance and avoid weight gain, it’s important to stay within your daily calorie allowance. For example, many people may aim to eat 2,000 calories in a day. While this number may sound lofty, those calories can go fast; it’s important to get the vast majority of calories from foods that provide the essential nutrients our bodies need. Let’s spend our calories on foods that actually nourish us!

With all that in mind, here are 18 foods and beverages loaded with empty calories; these should be consumed sparingly. Empty calorie calculations provided by the USDA:

  1. Soda – 100% empty calories
  2. Fruit drinks – 100% empty calories
  3. Beer – 100% empty calories
  4. Cheddar cheese – 66% empty calories
  5. Frozen yogurt – 53% empty calories
  6. Ice cream – 76% empty calories
  7. Fried chicken – 80% empty calories
  8. Chocolate chip cookies – 68% empty calories
  9. Chocolate cake – 77% empty calories
  10. Fruit flavored low-fat yogurt – 61% empty calories
  11. Cinnamon sweet roll – 61% empty calories
  12. Onion rings – 58%
  13. Butter – 92% empty calories
  14. Margarine – 89% empty calories
  15. Frozen whipped topping – 92% empty calories
  16. Cream cheese – 88% empty calories
  17. Glazed doughnut – 67% empty calories
  18. Beef bologna – 57% empty calories

This list isn’t exhaustive – but you get the idea. In a nutshell, it’s all about replacing foods that are high in solid fats or added sugars with healthier options.

Crazy Two Person Ab Workout! [Video]

Screen Shot 2013-02-25 at 4.52.53 PMGrab your nearest friend or gym buddy and take 10 minutes to try this amazing two-person partner ab workout.

It doesn’t require any fancy gym equipment – but it does take some real stamina and dedication to power through! Fortunately, Ashton and I have plenty of that 😛

Check out the video.

New Study: Organic Tomatoes Are Healthier!

organic_tomatoesWhile organic farming practices are certainly good for the environment, there’s been little evidence to show that organic produce is any healthier. In fact, with the exception of organic milk, the vast majority of research has found no link between organic food and nutritional or health benefits.

Even the American Cancer Society found no link between organic foods and reduced cancer risk:

At this time, no research exists to demonstrate whether such foods are more effective in reducing cancer risk than are similar foods produced by other farming methods.

Having said all of that, a recent study by researchers at the Federal University of Caera in Brazil found that organic tomatoes are higher in vitamin C and antioxidants than conventional tomatoes. Though smaller in size, organic tomatoes had 55% more vitamin C and 139% richer in antioxidants. In other words, the organic tomatoes may be smaller in size – but they’re of higher quality.

One theory suggests that because organic farmers don’t reduce environmental stress through pesticides, the tomatoes fortify themselves with higher levels of nutrients.

Still, it’s just one study against a myriad of studies that demonstrate otherwise – and it’s impossible to apply the findings to all tomatoes, fruits or vegetables grown elsewhere in the world. But it may help breathe new life into the nutritional case for organic produce – and provide some justification for the higher prices when compared to conventional produce.

I’m Afraid to be Thin.

Hi Davey,

I’m a long time Blog Buddy, having watched your videos and read your blog for about four years now.

I finished my workout the other day and saw the tiniest of contours starting to form around my abs and got so excited! But then kind of nervous… and I couldn’t pinpoint the source of that concern for the life of me. I thought you might be able to shed some light on why we get scared of physical progress.


OvercomingFear222Dear Anonymous,

Thank you for asking this question.

Through the lens of fitness, let’s ask the question: What are you afraid of? Some obvious answers might boil up. I’m afraid of being fat. I’m afraid that I’ll fail at the gym and not get results. I’m afraid that I’ll never be able to successfully manage or control my weight.

But there is a much deeper fear for some people, and it’s one that your answer points toward.

In her book A Course in Weight Loss, Marianne Williamson says it perfectly:

Your deepest fear isn’t of being fat; your deepest fear is of being thin. Your deepest fear is of being beautiful.

It’s a powerful hypothesis – and, of course, it’s not true for everyone. But consider the example of sexual abuse. As Williamson notes:

The number of women whose excess weight can be almost directly traced to sexual abuse is significant. When I was beautiful, I was molested. Or, when I’m beautiful, I don’t know how to handle the sexual attention. Such thoughts run rampant through the minds of many who are overweight, men as well as women.

Diane Petrella, a spiritual weight release coach, notes that excess weight is a “sexually abused child’s solution to the fear of unwanted sexual advances. Wearing layers of flannel pajamas to delay the inevitable transformed into layers of protective fat in adulthood. Compulsive overeating was the only way to self-soothe when no one was available for support.”

To replace fear with love isn’t easy – and it’s not always something that you can do alone. Assuming that your environment is safe and secure, Petrella recommends confiding in a trusted friend or family member and giving yourself the gift of professional help.

It also takes time. Petrella continues:

Have patience and realize that this process isn’t just about releasing weight. It’s about releasing your fears and your pain. The longer it takes to release weight the more you can trust that an inner shift is happening… Your developing inner strength then becomes the foundation that will help you release weight with confidence and self-love.

Whether or not this advice resonates with your personal experience, it’s an important topic that’s rarely discussed – so I appreciate the opportunity you’ve given us to bring it into the light. For further exploration, I recommend this article on weight loss and sexual abuse and Marianne Williamson’s book, A Course in Weight Loss.


27 Fast Food Items with 1,000 Calories or More.

War-on-fast-food-006The thing about calories is that they tend to add up.

We know that a calorie deficit is required for losing weight – which means that you take in fewer calories than you burn. For those of us looking to maintain our current weight, we need to be in a calorie neutral state where we’re consuming the same number of calories that we burn.

Regardless, counting calories means being very mindful of the foods we consume and avoiding the calorie bombs on many fast food menus. Case in point, the below infographic shows 27 different fast food items with more than 1,000 calories – including a nearly 10,000 calorie burger and a 2,140 calorie order of cheese fries.

Are any of your favorites on this list? Any surprises?


9 Fitness Tips That Will Change Your Life.

281685_10151307342800742_1934251453_nPutting a good tip into practice can go a long way in transforming your life.

Today, I’d like to share a few of my favorite exercise and nutrition tips. They’ve worked for me and I know they can work for you, too.

  1. Don’t drink your calories. Most beverages are calorie bombs and often devoid of nutritional value. Save your calories for real food that nourishes your body with the nutrients it needs.
  2. Instead of focusing on long workouts, focus on quality workouts. Unless you’re training for the Olympics, no one needs to spend two or three hours at the gym each day. Use strategies like high intensity interval training and supersets to make the most of your gym time. Be efficient at the gym; it’s quality and not quantity.
  3. Eat carbs. Carbs get a bad rap but the truth is our bodies need them. Instead of eliminating carbs, focus on eating mostly complex carbs like those found in brown rice or whole wheat. Opt for products that list “whole wheat” in their ingredients.
  4. Be consistent. The secret to transforming your body is to consistently combine exercise and nutrition. It’s the little steps – day after day – that add up into a huge change. Think of each workout as a single stone block that you’re using to build a pyramid.
  5. Replace excuses with reasons. All of us can think of excuses to skip the gym or to avoid exercise (i.e., it’s too expensive, too busy, injuries, etc.). Excuses are the nails used to build a house of failure; they prevent us from achieving the results we want. Rather than sabotage your life with excuses, shift from a mindset of can’t to a mindset of can by thinking about the reasons to live a healthier lifestyle.
  6. Buy healthy food. It’s really as simple as that. If you don’t stock your pantry with toxic, unhealthy foods, then they won’t be an option to eat. Out of sight, out of mind.
  7. Make exercise fun. Think outside the weight or cardio room by taking class, going rock climbing or engaging in a sport. A healthy and active lifestyle is so much more than the elliptical or free weights – and if you enjoy it, you’re much more likely to keep with it.
  8. Pay attention to ingredients – not packaging. Product packaging is strictly marketing – and words like “fat free” or “reduced calories” or even “multigrain” are extremely misleading. Pay attention to the nutrition information and especially the ingredients. In particular, stay away from foods with added sugar (or sugar in disguise).
  9. Don’t just make goals, evaluate your progress against them. Having a specific goal is great, but routinely measuring your progress against it is even better. If you’re not making headway, change your approach.

What’s your favorite fitness tip? Share it with us in the comments below!

TV Viewing Linked to Low Sperm Quality.

sperm_640Over the last few decades, researchers have discovered that sperm quality has deteriorated. Nonetheless, it’s unclear why this phenomenon is happening.

In an article published in the British Journal of Sports Medicine, researchers set out to determine if a sedentary lifestyle may be a contributing factor to poor sperm quality. For the study, the semen quality of 189 men between the ages of 18 and 22 were examined. Side note: Sounds like a fun job.

Participants were asked a number of questions about the quantity and intensity of weekly exercise, how much time they spent watching TV and movies, reproductive health problems, diet, stress, smoking status and more.

According to the data, the most physically active men (15+ hours a week of vigorous exercise), had a 73% higher sperm count than the least physically active. Notably, exercise didn’t affect other sperm factors like shape, motility or sample volume (lol). Low intensity exercise didn’t affect sperm count.

According to the study:

In this population of healthy men, higher moderate-to-vigorous activity and less TV watching were significantly associated with higher total sperm count and sperm concentration.

For future studies, researchers want to evaluate how different types of exercise affect sperm quality. So… more to come. Pun intended.

I’m Insecure at the Gym.

Dear Davey,

I’m 26 years-old, a certified personal trainer… I’m gay and while I would certainly be considered to be very fit, I’ve been feeling increasingly ostracized in the gay fitness community.

I used to LOVE going to the gym. I’d go five or six days a week, sometimes twice for an extra cardio or abs session, and loved every second of it. Lately, I’m barely able to drag myself there once or twice a week, and I feel nothing but self-conscious the whole time. I live in a densely gay populated area of DC, so the gym is essentially like watching clothed porn stars work out. While I realize the foolishness in comparing oneself to others, these guys are in PHENOMENAL shape yet strut around talking about how terrible their abs look, and how their arms are only seventeen inches big and all sorts of ridiculous crap.

Still, over the course of many months, it’s kind of made me feel like what’s the point of working out at all? I’m in great shape but certainly not bodybuilder/porn star worthy. Being a trainer, I’ve always prided myself on having healthy, balanced, challenging workout plans, and now when I walk into the gym, I just feel like I have no clue what to do.


gymDear D,

Thank you for your heartfelt and honest email. You’re certainly not alone.

If you didn’t go to a gay gym, I’d be tempted to remind you that most people are too caught up in their own workouts to pay much attention to anyone else around them. In most situations, the judgement that exercisers feel is perceived judgement and not actual judgement. The reality is that most people could care less what you look like or how much weight you’re lifting.

But things are a bit different at gay gyms. As someone who has attended many gay gyms, there’s a certain layer of sexual tension that pervades the environment. And yes, many guys do seem to be paying attention to the exercisers around them.

There are a few things to keep in mind.

First, when amazingly built guys talk about how crappy their abs look, know that it’s a reflection of their own insecurities and not an assessment on your level of fitness. Just because they’re spouting ridiculousness to each other doesn’t mean that you need to believe or internalize it. That is their path and their fitness journey. Don’t make it your own.

Second, reassess your reasons for working out. What motivates you? Yes, there is an appeal to looking a certain way. As a personal trainer, you know that vanity is what brings most people in the door. The thing is, most of us soon discover the true benefits of a healthy and active lifestyle – and how it fundamentally improves every aspect of your being. The shift happens wherein people exercise not because they hate their body, but because they love their body. And honoring your body with exercise is an extension of honoring your life. That’s the real magic. So take some time to examine your reasons for working out, and then let those reasons be your motivating force.

Third, you might want to find a new gym. If you truly feel like your workout environment is too toxic to tune out, why not go somewhere else? It’s great having a sense of community and working out with friends, but perhaps a different gym is a better fit. If you can’t change the way that you look at your gym situation, there’s no shame in removing yourself from it.

I’d love to hear what other suggestions readers might have. Please share them in the comments below and I hope this helps reinvigorate your passion and love for working out.


Hemp Protein Vs. Whey Protein.

HempProtein5There are a lot of different proteins out there – but hemp protein is becoming increasingly popular. Though not as psychedelic as some may hope for, hemp protein is extracted from the husked seeds of the Cannabis sativa plant. And no, it won’t make you high.

Hemp protein can be a very high-quality protein and it’s loaded with fiber (which helps you feel full longer) and heart-healthy essential omega-3 and omega-6 fatty acids. It also tastes great!

So how does hemp protein compare to mainstream whey protein?

Proteins are rated with a Biological Value (BV) that refers to how well and how quickly your body can actually use the protein you consume. The BV for whey protein isolate and whey protein concentrate are generally around 159 and 104 respectively. Though I couldn’t find a reliable source for the BV of hemp protein, it’s generally considered to be much lower. In other words, hemp protein is absorbed slowly by the body – making it a poor choice for post-workout recovery when your body needs nutrients quickly. On the other hand, hemp protein is a smart choice for between meals and before bed – when a slow but steady supply of protein is needed.

Hemp protein is also a great option for vegans or for individuals with lactose issues. While whey protein is derived from milk, hemp protein is free from lactose or animal products. Many hemp advocates also believe that hemp protein is considerably easier to digest and doesn’t result in the bloating or cramps sometimes associated with whey protein consumption.

The bottom line: Hemp and whey protein have different uses. Hemp is great between meals and before bed while whey protein is best after your workout. As such, one is not a substitute for the other – but both proteins are able to bring a number of great benefits to your daily nutrition plan.

You Get 1,440 Minutes Each Day.

Let’s take a moment to put things in perspective.

AxaAv9mCEAE7fLt.jpg_largeConsider this number: 1,440.

It’s a relatively big number.

If you had 1,440 oranges, you could make 41 gallons of orange juice. If it were dollars, you could buy enough gasoline to drive my car the distance of New York City to Sydney, Australia. If you were 1,440 years old, you would have lived to see Alboin, king of Longobarden, poisoned by his wife in the year 573.

So now consider this: There are 1,440 minutes in each day.

Though time has a way of flying, that’s a lot of minutes. Obviously, each of us can (and will) occupy those minutes with the things that are important to us – like work, family, friends and our various commitments. There’s grocery shopping, hair cuts and doctor appointments. Our schedules are undoubtedly tight.

Lastly, consider that this number: 20.

It’s a tiny number, unassuming in its size. Compared to 1,440, 20 almost disappears. But 20 also happens to be the number of minutes of moderate intensity daily exercise recommended by the government.

Of the things important to us, surely our health is somewhere on the list. And so surely all of us can set aside just 20 of our 1,440 minutes to honor our bodies with the movement they crave. After all, a 20 minute workout sure as hell beats a 0 minute workout.

Does Fast Food Make You Fat? [Study]

ronaldfcdonaldsmallA few weeks ago, I posted about Subway – and how their menu is deceptively unhealthy. Today, I’m kicking up the rhetoric by sharing a fast food study that was published by the science journal The Lancet.

Following 3,000 young adults for a period of 15 years, researchers found that those participants who ate fast food more than twice per week gained an extra 10 pounds of body weight and were twice as likely to be insulin resistant. Insulin resistance is a risk factor for Type II diabetes. In other words, there’s a strong correlation between fast food and both obesity and diabetes.

Of course, this isn’t to say that you can’t make sensible selections at fast food restaurants. Indeed, McDonald’s has apples on the menu. But this is to say that most of the people who eat fast food aren’t opting for apples – and that healthy selections are difficult to find or far and few between.

I don’t share this study because I’m against fast food. I’m not. I share this study because I’m for nourishing food – and most fast food isn’t that. If your health is a priority (and I hope it is – after all, we only get one body), then focus on eating well instead of eating fast.

Eat well. Feel well. Be well.

Lose Weight: How to Let Go of Limiting Beliefs?


Today’s guest post is by Davey Wavey’s good friend and spiritual weight release coach, Diane Petrella. Diane is also one of the contributors to The Davey Wavey Weight Loss Program.

Do you ever wonder why it’s so hard to lose weight when you’ve tried everything to make it happen? You really, really want this, yet success eludes you. If it’s difficult to stay on track, even when you know what to do, dig deeper and discover what’s really holding you back.

Your Conscious vs Subconscious Beliefs

When there is something we consciously desire, but we can’t seem to make it happen, chances are that our subconscious, hidden beliefs are preventing us from having what we want. Let’s use an iceberg analogy. Our conscious mind is the tip of the iceberg. It’s visible and obvious. From this place our desires are pretty clear: “I want to lose weight.”

Your subconscious mind is the mass of ice below, hidden beneath the surface. It is much more powerful than the small tip above. For you to lose weight with ease, your conscious and subconscious minds must agree. If your subconscious mind also says, “I want to lose weight”, you most likely will. But if your subconscious mind holds fears, doubts, and apprehension about losing weight, chances are you will have a very difficult time.

What’s Stopping You?

To move beyond whatever subconscious blocks exist, you need to discover what they are. Be gentle with yourself. It’s not your fault if you’re having a hard time releasing weight if you don’t even know what hidden obstacles are blocking you. But if you truly want to lose weight, it’s your responsibility to find out.

Here are some common underlying beliefs that often sabotage weight loss efforts:

“I’m afraid to lose weight and become thin because men will find me attractive and take advantage of me.”

“I’m afraid to lose weight because if I’m thin and I still don’t meet anyone, then I’ll really feel like a failure.”

“If I’m thin then I won’t be like everyone else in my family and I don’t want to be disloyal and feel separate from them.”

“If I’m thin, my sister may feel sad because she isn’t.”

“If I lose weight, than who am I if I’m not a fat person?”

“If I lose weight, more may be expected of me and I don’t feel confident that I can handle more responsibility.”

“If I lose weight and my family no longer picks on me, then maybe they’ll gang up on my brother and I need to protect him”

“I want to lose weight but I just don’t believe I can be successful at this or anything.”

Acknowledge – Release – Reprogram

If you’ve struggled with weight loss for a long time, simply acknowledging that hidden, self-limiting beliefs exist is an important first step. This is not an excuse for why you’re unable to release weight;  it is a psychologically valid explanation.

The power of subconscious beliefs lessen when you know what they are. While insight alone isn’t necessarily enough to eliminate them, they begin to lose strength once revealed.

When you know what deeper beliefs exist, you can neutralize and release them. You then recreate in your mind new beliefs that support you in reaching your weight loss goals. For example, you can release the belief that you are a “failure” and create a new belief of confidence and strong self-worth. While you may think this is impossible, understand that “thinking it’s impossible” is just another belief that you can change.

Give yourself the gift of support and speak with either a psychotherapist or life coach. Visualization and hypnosis, as well as the Emotional Freedom Technique (EFT) are powerful tools that help you create new, positive beliefs to support you in reaching your weight loss goals.

This process takes time. It requires your patience. Understand that something deeper than finding the next quick fix  is your only solution to permanent weight loss.

What underlying beliefs are holding you back?

Study: Health Benefits of Taking Stairs Similar to Going to Gym?

130129100118-largeResearchers from Oregon State University studied 6,000 American adults and found that a generally active lifestyle (rather than structured exercise at the gym) can be just as beneficial in improving health outcomes – including preventing metabolic syndrome, high blood pressure and high cholesterol.

Instead of exercising at the gym, participants found ways to make movement a part of their daily life. For example, participants could take the stairs instead of an elevator. Or walk somewhere nearby instead of driving. Use a push lawn mower instead of a sitting mower. Pace around or do jumping jacks during a commercial break.

According to Paul Loprinzi, lead author of the study, these simple additions of movement have a large and measurable effect on overall health:

We encourage people to seek out opportunities to be active when the choice is available. For example, rather than sitting while talking on the phone, use this opportunity to get in some activity by pacing around while talking… People get it in their minds, if I don’t get that 30 minutes, I might as well not exercise at all. Our results really challenge that perception and give people meaningful, realistic options for meeting the physical activity guidelines.

In fact, researchers found that 43% of the people who participated in these short bouts of movement were able to meet the government’s guidelines for recommended exercise – compared to 10% of Americans, overall.

This news is especially exciting for the many people who claim that there isn’t enough time to exercise. Everyone can make a few seconds or a few minutes to include more movement in those activities that we’d be doing anyway. And because those extra minutes translate to real improvements in overall health, there’s real reason to do so.

How to Sit Less at Work: 7 Tips!

Dear Davey,

I’m an engineer and it means that I spend 6 to 8 hours a day sitting at my desk. You mentioned that sitting has been linked to early death, even for people that exercise. Since I feel so chained to my desk, what are some tips for sitting less at work?


dynaflexballchairHey Alex,

It’s true. Researchers have found a link between sitting and early death – even in otherwise healthy folks who exercise regularly. Our bodies are clearly meant to move.

The good news is that there are a few simple changes that you can make to reduce your daily sit time.

  1. Pace or walk while on the phone. Take calls on your cell phone or wireless headset. Use that time to pace the hallways of your work or even your office/cubicle. If you don’t have much room, simply stand and shift your weight from side to side. It’s better than sitting.
  2. Stand at your computer. If you have a laptop, place it on top of a set of filing cabinets or on an elevated desk. If you’re really committed, you can even purchase a standing desk.
  3. Take the long way. Whether it’s walking to the printer to trekking to the bathroom, take the scenic route. Maybe even opt for a bathroom on a different floor. Whenever you can, sneak in a few extra feet of walking time.
  4. Replace chairs with exercise balls or other exercise equipment. Silly as it sounds, inflatable exercise balls make for great chair alternatives. You can even purchase a wheeled base for the exercise ball. Because exercise balls require balance, your muscles will fire constantly to help keep you stable. They’re also really fun to take bounce breaks on. Alternatively, I’ve seen people use other types of exercise equipment – even stationary bikes or treadmills – as chair alternatives.
  5. Walk to lunch. Instead of eating at your desk, get off your butt and walk to a nearby park or cafeteria. Not only when you help keep your body moving, but the change of scenery can be refreshing and rejuvenating.
  6. Walk more. Call and email less. Instead of communicating over the phone or electronically, opt for face time. Walk to your coworkers’ offices or cubicles if you have a question. While these 30 or 40 second walks may seem insignificant, they add up over time.
  7. Take a five minute break and turn your chair into a workout station. Don’t believe me? Try my 5-minute chair workout.

I hope these tips help cut some of your sit time. And if you have any additional tips, please sure them in the comments below!