The Wherever Workout

Learn how to be resourceful and “equip”

yourself to exercise anywhere at anytime.

Presented by Amy C. Rizzotto

Owner and Founder, MOARfit

Online at www.MOAR-fit.com

We all know it…

Sitting is Killing Us

Illustration by Robin Davey for Time Magazine

FACT: The average American sits

for more than 8 hours each day.

Sitting for more than 7 hours contributes to blood pressure spikes and abnormal insulin levels. For every hour of TV

watched after the age of 25 we reduce life expectancy by 21.8 minutes. Smoking a single cigarette reduces life expectancy by about 11 minutes.

Adults who sit for > 11 hours/day have a 40% increased risk of dying within 3 years compared with those who sit for < 4 hours/day. Chances of dying are 15% higher for those who sit 8-11 hours/day, compared to 4 hours/day.

A recent review of 43 studies analyzing

daily activity and cancer rates found

that people who reported sitting for > 8

hours/day had a 24% greater risk of

developing colon cancer, a 32% higher

risk of endometrial cancer and a 21%

higher risk of lung cancer.

What are we waiting for??

Time to stand up!

Exercise Break #1

• Spare Tire Burners– 20 reps each side– Burns ~30 calories

• Leg Toners– Do until you shake– Sit up tall!

• Desk Push Ups– 10 reps, two times– Keep torso as straight as possible

• Chair Tricep Dips– 10 reps, two times. Knees over ankles, elbows hug in

• Seated Torso Crunch– Repeat 15-20 times to burn ~30 calories – Added challenge: hold every 5th one for 15-20 seconds

What’s Stopping You?

• Lack of equipment

• Lack of accountability

• Fatigue

• Job Stress

• Fear

• Feeling Stuck

But first…

…a stretch break!

Exercise Break #2

1. Kneeling Hip Flexor Stretch

2. Squat or Childs Pose

3. Assisted Quad Stretch

4. Supine Single Leg Stretch.

5. Supported Fish.

The Wherever Workout

• Assess your surroundings

• Create and collect “equipment”

• Come up with a plan

• Do it!

Assess Your Surroundings

• Is there an open space you can safely

move around in? Can you make one?

• What do you need to do to feel more

comfortable moving your body?

Create and Collect “Equipment”

• Chair

• Bed

• Towel

• Bench

• Floor

• Desk

• Couch

• Wall

• Pillow

Come Up with a Plan

Two Magic Formulas

Pyramid6 exercises counting 10, 20, 30, 40, 50,

60 reps or seconds. Repeat 3 times.

Example Pyramid:

10 Plyometric Moves

20 Reps of Abs

30 Lower Body Reps

40 Seconds of Cardio

50 Upper Body Reps

60 Second Isometric Hold

Time: approx. 20 minutes

Timed6 exercises counting 45 seconds on

and 15 seconds off. Repeat 3 times.

Example Exercises:

1. Alternating Lunges

2. Mountain Climbers

3. Reverse Squats

4. Triceps Dips

5. Goddess Hops

6. Walk-Out Planks

Time: approx. 20 minutes

Come Up with a PlanTry this on for size: DIY Standing Desk

By simply changing your work style from chair-based to standing, you can burn 500 to 1,000 extra calories a day.

Do It!On a recent NPR podcast, Roz Savage discussed fear and comfort zones. Roz left her consulting job years ago to pursue her dream of rowing across the Atlantic, Pacific and Indian Oceans, solo…in a 23 foot boat.

Would Roz consider herself fearless?

“I was terrified for the first two weeks on the ocean. I had no confidence in the boat or

myself. But after some time, I learned a few things about fear. Namely, there is a limit on how long you can be afraid for…after a couple weeks of

being completely terrified, you sort of get used to it and your comfort zone expands to accommodate your new normalcy.”

Would you?

When something is new, sometimes the only way to get past

feeling stuck is to just do it, over and over again until you

are beyond it and your comfort zone expands.

Thank You!Stay in touch with Amy:

Twitter - @MOARfit

Instagram - @MOARfit

Facebook - /MOARyoga

Web - www.MOAR-fit.com

Email: amy@moar-fit.com