Active Lifestyle

Skill Builders

Maintaining a Healthy Business Lifestyle

Staying healthy and physically fit in today’s fast-paced society is a challenge for anyone. Perhaps no one faces a bigger challenge in this regard than the business professional, who must be prepared to perform at a high level during long work days and often in stressful situations. In this Skill Builder you will learn how to establish a healthy diet, how to become physically and mentally fit, and how to develop a healthy work routine.

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Intro

Meet Fawn Woodfin, your IBH Lifestyle Specialist. Fawn, a natural born motivator, focuses on encouraging others to live their lives to the fullest, while making their health a priority. The mindset behind everything is her main focus, while she also enforces a balanced nutrition plan and fitness education. Fawn has worked with clients all over the country, encouraging them through their weight loss journeys. She believes anyone can make anything happen if they set their mind to it, they just have to believe in themselves. Her deep love for people and her desire to make a difference are the driving forces behind everything she does.

Bent Over Row

Is a weight training exercise that targets your upper and lower back, shoulders and hips. Do 10-12 repetitions on each side.

Curl to Press

This exercise will work your biceps, glutes, and hip flexors. Keep weights at your desk and it’s an easy exercise to do on your break at the office. Do 10-12 repetitions.

Glute Bridge

The Glute Bridge is a great exercise that tones and strengthens your glutes and hamstrings. It will increase your performance and decrease your potential for injury. Do a 30 second hold.

Front Plank

The Front Plank is a well known exercise and is one of the most popular exercises for developing core strength and stability. The Front Plank targets your shoulders, trunk and core. Do a 30 second hold.

Reverse Lunge

The Reverse Lunge is a great way to shape and strengthen your legs. It targets your glutes, hamstrings, and quads. It’s another great exercise to do at the office on your break. Do 10-12 repetitions per leg.

Shoulder Circuit

Everyone wants to have great arms! The Shoulder Circuit works your shoulders and is easy to do at the office. Remember to keep a set of weights at your desk. Do 10 repetitions per exercise.

Side Plank

The Side Plank is one of the best exercises you can do. It works your entire core, strengthening your shoulders and trunk. Do a 30 second hold on each side.

Single Leg Squat

The Single Leg Squat is a simple bodyweight exercise to improve your strength, balance, flexibility and joint mobility. It strengthens your glutes, hamstrings, and quads. It’s incredibly easy to do at the office since all you need is a chair! Do 8-10 repetitions per leg.

Squat to Press

Combine the Squat with the Shoulder Press and you get the Squat to Press, a workout that builds both your upper and lower body. It strengthens your glutes, quads, hamstrings, and shoulders. Do 10-12 repetitions.

Step-Ups

Step-ups are great exercises for building strength and endurance in your legs, while strengthening your glutes. There are stairs everywhere, especially at the office, so no excuses for not doing it! Do 8-12 repetitions per leg.

Straight Leg Deadlift

The Straight Leg Deadlift is a great move for creating definition and separation between your hamstrings and quadriceps muscles. It provides a good stretch for the hamstring muscles and strengthens your glutes and hamstrings. Do 8-12 repetitions.

Overhead Tricep Extension

Overhead Tricep Extensions are great for working the back of the upper arm by strengthening the triceps. Do these with the dumbbells you keep at your desk and you can get in a tricep workout on your break at the office! Do 10-12 repetitions.

Body Weight Squat

Performing a Body Weight Squat workout will help you tone up your lower body by strengthening your glutes, hamstrings, and quads. You can do Body Weight Squats just about anywhere which makes them great exercises for doing at the office. Do 10-12 repetitions.

Physioball Hamstring Curl

The Physioball Hamstring Curl is a great workout for strengthening your glutes and hamstrings. Do 10-12 repetitions.

Push-ups

A Push Up is a common exercise that is often performed incorrectly. It’s a valuable addition to any strength or body sculpting routine that strengthens your chest, shoulders, and arms. Do 8-12 repetitions.

Yoga at Work (26 min)

Now you can take an invigorating break at work that doesn’t involve caffeine, time away from your desk, or calories added to your waistline. Yoga instructor, Michele Eliman teaches you how to do yoga, right at your desk at work.

Articles & Other Resources

Body Mass Index Calculator for Adults

Body mass index (BMI) is a measure of body fat based on height and weight that applies to both adult men and women.

Fitness Test - Are you a fitness buff?

Knowing the facts behind exercise is what separates the fitness buff from the weekend gym-goer. Having an all-around knowledge of exercise allows you to optimize your exercise routine and to increase your fitness level. Take this test and see if you belong in the "fitness buff" zone.

Lifestyle Test - Is your lifestyle slowly wearing you down?

Is the way you live conducive to your physical, mental, and emotional health, or are you making it hard on yourself? Your diet, exercise habits and daily routines have a huge impact on your overall wellness. Find out if your lifestyle needs to be redesigned in the name of personal peace and health with the Lifestyle Test.

3 Weight Loss Tips for Men

If you’re a man who’s trying to lose weight and get fit, you’ve probably noticed that most of the books, magazines, and programs on these subjects aren’t really aimed at you. Most are for women. And the others seem to have bodybuilders and competitive athletes in mind—not regular guys who simply want to get in shape. This article will tackle three of the most common questions regular guys have about weight loss.

5-Minute Power Boosters for the Office

Your office—where you spend 30% to 50% of your waking hours—can work for you or against you, depending on how you use it. This article will give you tips on physical and mental activity to reduce stress and increase energy.

Active At Any Size, Part 1

Very large people face special challenges in trying to be active. You may not be able to bend or move in the same way that other people can. It may be hard to find clothes and equipment for exercising. You may feel self-conscious being physically active around other people. Facing these challenges is hard—but it can be done! The information in this article may help you start being more active and healthier—no matter what your size! Part 1 helps you get started.

Active At Any Size, Part 2

Very large people face special challenges in trying to be active. You may not be able to bend or move in the same way that other people can. It may be hard to find clothes and equipment for exercising. You may feel self-conscious being physically active around other people. Facing these challenges is hard—but it can be done! The information in this article may help you start being more active and healthier—no matter what your size! Part 2 focuses on physical activity.

Active At Any Size, Part 3

Very large people face special challenges in trying to be active. You may not be able to bend or move in the same way that other people can. It may be hard to find clothes and equipment for exercising. You may feel self-conscious being physically active around other people. Facing these challenges is hard—but it can be done! The information in this article may help you start being more active and healthier—no matter what your size! Part 3 also focuses on physical activity.

Eating Well On A Budget

Healthy eating does not have to be expensive. This article includes tips for keeping your calories and budget in balance.

Exercise – Body Weight and Composition

There are many simple ways to increase your amount of activity, and the more active you become, the more likely your health is to improve. There are three different types of exercise, and ideally, a healthy lifestyle should incorporate some form of all three of these for balanced health.

Sneak It In and Tone It Up

If you think that you’re too busy to fit in a full workout, think again. Plenty of research shows that small bouts of exercise can add up and provide just as many heart-healthy benefits as longer workouts. You don’t even have to be at the gym or wearing workout clothes for it to count. This article includes inventive ways to transform the must-do activities of daily life into mini-workouts.

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