Office Exercise, really?

Yes, really. It is doable, It is possible.

Give it a thought, allocate some time to decide what is what best fits you and your schedule and type of work and try to incorporate  1-2 of these tips to your routine.

You can read Mayo Clinic latest article  about office exercise and great tips here.

office exercise

Adding a walk at lunch or substituting a bus for a walk is a great way to bring exercise to your workday

Exercise for a healthy heart: how much, how often, what?

Exercise is well known to help in so many ways, from releasing endorphins and other chemicals that boost our mood to be proven to allow you to have a clearer and sharper mind. People that exercise more are sharper than their “not so active” counterparts. They have more muscle mass that not only burns more calories throughout the day allowing them to keep a healthier weight but also when older, allows them to be more stable and have less fractures or falls in general.

As an adult keeping a healthy exercise schedule also plays an important role in heart disease prevention. Studies show that those who exercise regularly have a extremely low risk of heart disease and stroke, have higher levels of energy, are able to sleep better as they also experience less stress. There are other risks that are kept low: high blood pressure, high cholesterol, type 2 diabetes, obesity.


No Perfect Conditions

Let’s make it simple!

How much? Heart and Stroke Foundation of Canada recommends 150 mins per week, that translated it is about 20 mins per day, not much, uh? doable? totally!

What? Moderate and vigorous exercise. If you are already training running, jogging or cycling can make it. If you are starting, a simple walk that later on can turn into a brisk walk is great! Would rather to swimming to be gentler on your joints? that works too!

Start slow to you build up strength and  resistance that will soon translate into better recovery times and more enjoyable activities.

Stick to it! and usually two secrets come with it: find a partner, a friend, a neighbour, a colleague….someone with your same goals and priorities. Start slow and build up, but never over do it. Start with a routine every other day or even every two days at the beginning and then slowly add weights or any other type of exercise to add variety.

Weight loss and Health Coaching

Recent statistics show that more than two thirds (68.8%) of adult North Americans are above normal weight. This is known to increase the risk of developing type 2 diabetes, heart disease, high blood pressure, stroke, and some types of cancer. Among patients with diabetes, populations with overweight or obesity may also have higher rates of diabetes complications.

Health coaching programs give clients the support, information, and skills to improve their self-efficacy and make patient-directed positive changes in health behaviors. This study demonstrates that health coaching program effectively helps clients lose weight.

This study was done on almost 1000 clients (83% were women) and during 8 month period. Clients were selected as they consulted about weight loss, healthy eating and/or physical activity. As it can be appreciated in the figure below, BMI (body mass index, weight of a person divided by his/her height squared) decreased after health coaching intervention. This means clients lost weight after participating in a health coaching program.



bmi decrease with hc

The wellness coaching model used in this study was based on motivational interviewing, which is a patient-centered and evidence-based approach to behavior change, and is the model we propose and implement in Improving Me. If you are looking for effective weight loss coaching, healthy lifestyle model and tips or exercise don’t hesitate to contact us!

If you want to read the full article you may click here


Motivation, Motivation…is this really the answer?

Is this really the answer? Studies show that it is, however, let’s try to find our own motivation and comepetitiviness within yourself and to become a better version of yourself


Science Says This Is the Best Motivation to Exercise