A Sweet Escape

For most people, work sucks. And after a long day of sitting in front of the computer screen, gulping down caffeinated beverages to keep you awake and trying not to explode after your boss dumps a last-minute assignment on your desk,sometimes you really just don’t feel like working out. Instead of letting the man get you down after a long day, the Fit Bottomed Girls are here to help you stick it to the man by hitting the escape button, so to speak.

Here’s the plan. First, get a good night’s sleep. Second, avoid sugary coffee and throw on some flats and pants that are comfortable yet work appropriate. Third, find a 15-minute window before and after lunch, and pencil in something on your calendar that sounds totally legit, such as VIP meeting or TPS report. No one has to know that the VIP you’re meeting is yourself or TPS stands for “Time for Personal Stuff.” Then when those time slots rolls around, when you’re walking around in a semi-conscious stupor due to lack of said beverage, high-tail it to your stairwell*. Oh, yes, it’s go-time, baby**.

Stick It to the Man Workout #1
Once in the stairwell, start climbing those stairs. Take the first flight up one stair at a time; second flight two at a time. Repeat the whole sequence five times. (If your building only has a couple of floors, go up as far as you can, then back down and up again. If your building doesn’t have stairs at all, find a secure and private spot and start lunging and squatting away for about four minutes.) Then rest one minute. Do 20 standing push-ups with your hands on the wall. Repeat stair sequence. Rest one minute. Do 20 more standing push-ups except keep your elbows in close to your body, thereby targeting your triceps. Repeat stair sequence. Breathe for one minute, re-adjust clothing and calmly walk back to your desk and work as if nothing happened.

Stick It to the Man Workout #2
It’s after lunch, and now’s about the time when your energy level is going down-down. Step away from the jar of bite-sized chocolates…and back into the stairwell. This time slowly jog up two flights of stairs (or jog in place 30 seconds). Once up, lower into a plié squat (toes out) and start twisting your upper body and your upper body only—engage that core! Next, with your feet on the main landing, put your hands on the stairs, about two to three stairs up, depending on how tall you are. From there perform a side plank. Hold the side plank for about 30 seconds on each side (long enough for you to say, “I’m sticking it to the man” about 7 times). Then jog back down to where you started. Repeat the whole series and go back to work wide awake and worked out.

Points to Remember
No matter how busy you are and how long of hours you work, it’s important to make time for yourself and get in any activity that you can. Look at it as your own personal sneak-away. Be sure to wear clothes with stretchy fabrics and shoes that you can move around in. The workouts are designed to not only get your heart rate up quickly but also to get you back to work fast—and not all sweaty, so try to work hard but not psycho hard. These are your better-than-nothing workouts. Save the hard-core stuff for the gym.

Do this a few times a week when the man is stealing your free time and stick it right back to him/her! —Jenn

*If you are lucky enough to have an actual office and not just a cube or public work space, disregard this entire post. Girlfriend, all you have to do is shut your door, pop your favorite workout DVD in your computer and go to it!

**The FBGs aren’t medical doctors, so don’t sue us if you get hurt. You should always consult a doctor before beginning an exercise program and use your common sense. Oh, and don’t get fired in the process either. We want our readers to be healthy both physically and financially.

Photo grabbed from www.freefoto.com.

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  1. Erica says:

    Fantastic post! The little efforts make a biggggg difference! I love the idea of the 15 minute appointments! Have a good week you two 🙂

  2. tfh says:

    I’m lucky enough to have a gym in my office, so I keep an extra change of clothes at the ready. I love that now whenever I look down at my keyboard, I’ll see the “Esc” key and think about hitting the stairwell or gym!

  3. Marcy says:

    I guess I’m lucky that my “office” is my house with 2 screaming children that run around 😛

  4. Crecia says:

    what great ideas! I need to find some ways to work in some calorie burning while at work. I sweat like crazy though 🙁

  5. Mark Salinas says:

    Great post!

    I linked into “Going for More Than Gold”

  6. The Dieting Ninja says:

    Return blog love! I adore your idea of sneaking in the exercise time. And I’m stealing the idea of the standing pushups, as right now I’m working on being able to hold the “up” pushup pose for longer than a few seconds while my back and arms quiver like jelly.

    And the lack of sugary coffee is a big one for me, too. The coffee sharing at work for me is a social thing, but I’ve been cutting out the sugar almost completely.

    I’m still at the “blech, ye gods, please be for to giving me sweet” stage. Is there a way to enjoy coffee that isn’t kool-aid? I do not know, but I intend to find out!

  7. Jenn says:

    Erica: Yep, the small steps add up — to fitness and sanity!

    tfh: Too jealous for words…

    marcy: Not as jealous, but I’m sure you get a killer workout. 😉

    crecia: I sweat a lot, too, but I find that if I cap it to 15 minutes and keep the intensity low to moderate, I can do it without sweatin buckets. Or I bring a towel.

    mark: We are lovin the love. Thank you!

    The Dieting Ninja: I find that drinking iced coffee with a little splenda (like 1/2 a packet at most) does the trick…but there isn’t much coffee I don’t like, so take that with a grain of salt…or sugar. Har har.

  8. Jenn says:

    Jenn, this post is great! I can definitely use your tips – the stairwell is steps away from my cubicle! Why haven’t I thought of this before now? I guess being on the 14th floor had something to do with it. But no more! I am trying it out today!

  9. Crabby McSlacker says:

    Love the whole “stick it to the man” concept!

    If “the man” was a little smarter, employees would be encouraged instead of discouraged from fitting fitness into the workday. But the Corporate Powers that Be would rather see unhealthy cubicle dwellers trapped into inactivity than healthy active folks who dare to steal a few minutes from their desks.

  10. Nitmos says:

    In fact,I would suggest work is the perfect place to do all of our exercise. Who wants to do it on our own time after all?

  11. workout mommy says:

    great post! (and I love the TPS reference. Where is my red stapler?)

    I don’t work in an office, but I’m going to do the Stick it to the Man workout #1 right now. (and my ‘man’ is my 2 year old boss who is now thankfully napping!)

  12. Jen Sinkler says:

    “No matter how busy you are and how long of hours you work, it’s important to make time for yourself and get in any activity that you can.” Mantra, mantra, mantra … please, let me make it through this week’s workload with my fitness intact…. Thanks for the post!

  13. Rachel says:

    Very cute post. Great ideas too. Not out in the work force as of yet, but I will be soon enough.

    I always try to squeeze in some form of pushups, planks and wall sits when my kids are in the bathtub.

  14. Cynthia @ Healthy Hollywood says:

    Great post! Anything to get you up and moving really adds up over time!

  15. Fitarella says:

    love it girlies! totally doable!

  16. MizFit says:

    Stick it to the man 🙂


    School of Rock reference or coincidence?


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