How To Workout Before Work

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So you want to workout but you’re too busy. Going after work just ain’t happening because you work too late, or will be too tired. So if it’s going to happen, it’s gotta be in the morning. The question is, how? Well, here’s a couple of quick and easy things you can do right before you head to the cubicle that’ll energize you throughout the day, and keep you feeling fit and healthy.
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Get Ready

Before you get physical, you’ve got to get mental. This means telling yourself before you go to bed that when you wake up, you won’t hit snooze. It means mentally knowing what exercises you’ll do, what you’ll wear, and what you’ll eat after. Your mindset must be right before you say goodnight.
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Warm Up

Far too many people who workout in the morning rush themselves. In doing so, they forget to warm up. This means they skip stretching, only to pay the price later as they hurt something, ruining their next workout(s). Don’t forget to stretch.
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Don’t Workout On Route To Work

Some opt to bike or jog to work. The problem with this is that it doesn’t give you enough of a break before you start answering those emails. What happens is instead of feeling energized; you’ll actually be tired and groggy. So make sure to separate your workout from your work.
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Cool Down After

This goes hand in hand with the last tip. Just as warming up is very important, cooling down is equally so. Give yourself at least 20 minutes after exercising to cool and calm down. Both your mind and body will appreciate it.
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If you’re not into running or biking, there are alternatives. Pushups are great as they workout most of your body. Your arms, back, chest, shoulders, even stomach all benefit from pushups. See if you can manage doing 100 a day.
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A cousin of the pushup, a plank is one of the best things you can do for your core. Your core is the group of muscles in your midsection that essentially stabilize every move you make. Doing 5 sets of 2 minute planks each morning will do wonders for your physique.
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Medicine Balls

Adding weight to your workout is a necessary element. A medicine ball, which can add anywhere from 5 to 30 pounds of weight, can easily be added to your sit ups, squats, or a number of exercises you like to do. Just make sure not to go too heavy, otherwise you’ll injure yourself.
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Knee Highs

If you’re into running or biking but just don’t have the time to leave the house, try some knee-highs. They recreate the same movements, but allow you to do them in the comfort of your home. Just bring your knees up to your chest about 25 times, repeating for 5 sets.
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Play A Sport

Some people workout, but hate their workout. If you don’t like the way you’re training, you’ll lose motivation and quit. Sports are a great solution because they not only keep you active, but are enjoyed by most. Just find one you like and start playing.
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Don’t Overdo It

Many who start working out don’t feel affected by it right away. They even think it’s too easy and end up overexerting themselves, ruining their next workouts. Remember: slow and steady wins the race. Workout 3 days in a row, then take 1 or 2 off, then start again. You’ll actually make faster gains this way.
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Health & Fitness Tip/Fact #1

Warming up for exercise is often overlooked by many people because they are so focused on what exercise program they are going to do in the gym. While your primary workout exercise selection is, of course, important for ensuring you stay on track, don't overlook the benefits a proper warm-up brings. By doing a thorough warm up, you help mentally prepare your body for exercise and get your muscles loose and ready to contract with full force. Those people who perform proper warm-ups are far less likely to suffer from injury and are far more liable to see fast results.

Health & Fitness Tip/Fact #2

According to Dr. Lubna Pal, a Yale School of Medicine researcher, there might be a direct link between common facial wrinkles and bone density. As Dr. Pal analyzed the firmness of facial skin along with depth and quantity of the wrinkles, she observed how those with worse skin conditions also has a low density in the lower hip, lumber and spine among the middle-aged subjects who were all women.

Health & Fitness Tip/Fact #3

Does it often feel like despite regular sessions in the gym and all the healthy meals you're eating you still are not making progress? Sometimes the scales can be slow to show results, but this doesn't necessarily mean you aren't moving forward. The trick is looking at some of the more subtle signs (like your pants fit) to prove you are making progress thus motivating you to stay focused and committed.