Skin Health Magazine Issue #6 / Winter 2018 - Page 35

and raise them again. Repeat. Nobody will know you’re tightening your core during that Thurs- day afternoon conference call. Hurdle: There’s no gym nearby, but there is a little park Since there’s no gym, there’s probably no show- er. But your building has a restroom where you can change clothes, and you have access to some pleasant outdoor space. So what should be your go-to non-sweaty move? Try some yoga. Dr. Jodi Ashbrook, founder of The Yoga Movement, says, “Choose a small space to claim as your own.” Then pull out your phone and stream a quick 15-minute yoga rou- tine. Yoga lets you stretch out and tone muscles that have tightened from sitting down for long periods, allows you to connect with your breath- ing and the fresh air, and, as Ashbrook says, helps you to “find your zen amidst the corpo- rate chaos.” Hurdle: You work from home and have no equipment You’re the perfect candidate for exercising at lunchtime. You have an onsite shower and your change of clothes is right down the hall. NYC- based personal fitness trainer Michelle Gabriele says all you need is your own body weight, a bit of space, and some good tunes. Here’s a quick all-rounder that she recommends: Warmup: Start by doing some “old school jumping jacks,” she says. Get your heart pump- ing with 30-40 in a set. Quads and glutes: Go from jumping jacks straight into 15-20 jump squats to work the lower body and target your glutes. Chest and core: Drop into push ups, army style on your toes or with legs crossed at the knees. Abs: Finish up with 15-20 butterfly crunches to tone your middle. Bonus move – triceps: If you are feeling strong and want to keep going, try 15-20 tricep dips on the edge of a kitchen chair. Complete this rotation three times and take your time. “Feel the burn,” Gabriele says. “Do slow reps, keep motivated and switch up these moves three to four times weekly.” Hurdle: You can change into trainers, but not get sweaty You have no shower handy and no means of changing clothes, so you’re stuck in your pro- fessional attire. Not a problem. “Getting a workout in doesn’t mean you have to get sweaty,” says Janis Isaman, owner of My Body Couture. “Go for a walk. Aim for 15,000 steps; that’s an active day.” To take it up a notch, she suggests grabbing a TRX suspension trainer and a tree. Hurdle: There’s a gym down the road, but you’re sceptical about time There’s a gym five minutes away? Great! Oh, but you think there’s not enough time for a meaningful workout? Don’t worry; most fitness experts agree that a solid 30-minute workout is sufficient. Primal Power Fitness owner James Shapiro recommends a combination of machines, free weights, and your own body weight. Just re- member to leave time to recover. “The last thing you want to do is go heavy,” says Shapiro, “and come back to the office without a proper cool down.” Amy Goodson, a registered dietitian who works with professional athletes, agrees that thirty minutes can be plenty. Her own plan, The One- Hour Lunch Break, requires getting ready quick- ly, spending thirty minutes exercising, taking ten minutes to freshen up afterwards, then relaxing with a healthy packed lunch brought from home. Imagine that. You can use your lunch break to exercise and still have fifteen minutes to eat. ISSUE #06 | 2018 | 35