Sneaking Fitness In the Workplace

This week is ParticipACTION’s Sneak It In Week. A week where they encourage everyone to examine their work day and determine where and when they can sneak in some more physical activity, and do it!

Here are my favourite ways to get more active at the workplace.

1. Take the Stairs. This is an easy option depending on your physical activity level and workplace attire. We are on the 6th floor which I think is the perfect amount of stair climbing cardio. For those working in high towers (we live on the 48th floor), why not take the elevator part way and walk the rest!

2. Have Walking Meetings. For Sneak It In Week, my workplace does a pedometer challenge to encourage everyone to get up and move more. So this was my trick a couple years ago which helped me take the lead in number of steps and create a great habit. When there are just a few of us in a meeting, and it’s more of a conversation that needs to be had, we hit the streets and chat it up while on the move. A great way to get fresh air while getting down to business.

3. Start a Workplace Walking Club. What started off as a couple friends going for a noon hour walk at lunch has ballooned into a mob of ladies on the move. Bring some comfy shoes, stick to the main roads, and sneak it in at lunch time. Check out these easy tips from ParticipACTION to get your Walking Club started.

4. Take a Class. I am absolutely one of those people that if I don’t get away from my desk at lunch I will continue to work all day. So for the past 5 years, at least a couple times a week, I jaunt across the street and hit up the local GoodLife. I don’t have enough time to take a class, but getting on a machine or using weights for 30 minutes is a great way to break up the day and sneak in “me time”. My workplace also offers free noon hour yoga once a week in house, which is even better as people don’t need to go anywhere.

There are many fitness professionals looking to get into workplace wellness, we’ve even started offering after hour run clubs through Tribe, so definitely ask at your local studio if it’s something your workplace would benefit from – and really, which workplace wouldn’t!

How do you sneak in some extra physical activity during your work day? Share it in the comments!

Staying Motivated Over the Holidays


The hustle and bustle of the holiday season can really destroy your motivation to get a move on. But over this time of  food and stress (and maybe some joy and love), exercise is exactly what the body (and the mind) is asking for!

Here are five ways to stay motivated and keep moving over the holiday season.

  1. Schedule Time For You. Just like you’re writing your gatherings with friends and family on your calendar you need to write time for you in as well. And just like you wouldn’t bail on your girls, keep your promise to yourself and hit the weights before the eggnog.
  2. Make a Date of It. Rather than setting up another dinner date; why not get together for an activity date? Hit a local skating rink, walk (or run) your neighbourhood to check out the holiday lights, or raise the heart rate with some high impact shopping! Catch up with friends in creative and healthy holiday ways that allow you to swap stories and sneak in a sweat at the same time.
  3. Join a Holiday Themed Fitness Event. Check in with your local studios, clubs, or stores to see what holiday themed fitness events are happening in your own community. A holiday themed run, a rocking reindeer ride, or maybe a longest night themed yoga class, whatever it is, shake up your regular workout with a fun seasonal theme and get out and active in the community.
  4. Work Out at Home. Maybe you don’t have time for your typical workouts. You’ve over booked yourself and now have no time for you, so accept it and get your sweat on at home instead. If you don’t have a program or own any of the many videos available for home fitness, there are a ton of great workout videos of varying lengths and varying genres available on YouTube, so find one that works with your space, equipment, and time and move! (Looking for Santa to add to your home fitness collection? Check out my two BeachBody favourites Chalean Extreme and Turbo Fire)
  5. Be Realistic. Don’t set yourself up with any giant, out of this world, fitness goal for the end of this month. Accept what is doable for you and stick to it. Whether your plan is to sweat once a day or 3 times a week, when you create a realistic goal you’ll be more likely to stick to it and  you’ll feel great once you have.

Hope these ideas help you to stay motivated and active! Do you have a tip that helps you stay motivated? Post it in the comments and  have a happy and healthy holidays!