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TOGOFIT TIP #1 - Bird dog push-ups
Bird dog push-ups were made for the multi-tasking communications office. They consist of pushing and pulling motions that help you work on your core “inner” strength and balance. You know we all need a little more balance in our lives.
How-to:

Recommended Reading of the Day:
6 Exercises Your Body Wishes You'd Do Every Day (Christ Freytag, Prevention Magazine)
Your body craves movement and these simple routines are easy to incorporate into your daily routine.

Image Source: Women’s Health


TOGOFIT TIP #4 - Pilates Press
Sculpting back muscles doesn’t have to be stifled to your gym schedule when there is a great no-equipment exercise you can quickly try! The Pilates Press spices up your average push-up to target shoulders, triceps, biceps, chest, back and abs. Talk about over-achieving!
How to get to work:

Recommended Reading of the Day:
10 No-Equipment Back Exercises You Need to Try (Bethany Cianciolo, Fitness Magazine)
A round-up of ten exercises that’ll help you shape the tough-to-target back muscles.

 


TOGOFIT TIP #7 - Jump Rope

Jump ropes have long graduated from middle school gym classes to become a highly-versatile fitness tool. Jumping rope builds bone-mineral density, improves coordination and involves nearly every muscle! Not to mention it's fun!

Set a timer for three minutes and try this:

 Recommended Reading of the Day:
7 Jump Rope Workouts To Blast Fat And Get Fit (AC Shilton, The Huffington Post Healthy Living)
Here are seven routines that will take your childhood toy to the next level.

Image Source: Men’s Journal



TOGOFIT TIP #10 - Workout with a friend
Guilty of deleting too many workout sessions from your calendar? Find a fitness buddy to train with! Studies show that making plans to exercise with a friend not only motivates you to attend the 7 am session but also makes you happier! It keeps boredom away and makes time pass quickly.

Signing up for an exercise regimen with a friend will boost your adherence to the program! You’re more likely to push yourself harder and train longer. A bit of friendly competition is a great thing!

Recommended Reading of the Day:
Get Motivated: The Workout You Won't Cancel  (HealthyWomen)
Training with a friend will hold you accountable for sessions, help you train harder and let you remain motivated.
Image Source: Skinny Mom




TOGOFIT TIP #12 - Chair Dips
Chair dips tone your triceps by allowing them to hold the entire weight of your body. A few minutes each day can result in noticeable differences in your upper arm strength. Moreover, this easy-to-learn workout can be done almost anywhere- just make sure it’s not an office chair with wheels!
How to:

Recommended Reading of the Day:
Arm Workouts: The Top 10 Arm Moves (Lexi Walters, Fitness Magazine)
These workouts sequences are designed to tone your biceps, triceps and shoulders.
Image Source: Alaska Department of Administration Retirement Benefits


TOGOFIT TIP #15 - Partner Yoga
Doing yoga with a partner will not only allow you to stretch deeper and allow for more strengthening but also, encourages communicative and sensitive behavior. The sense of touch reinforces emotional connections and promotes overall wellbeing. Partner yoga can bust tension in the mind and muscle while improving flexibility to make the perfect therapeutic workout.
How to do a Seated Forward Bend with a Back Bend:

Recommended Reading of the Day:
Partner yoga doubles the pleasure and halves the stress (Dana Santas, CNN)
Want to share more than commercialized romance with your significant other? Try Partner Yoga to put the emphasis back on connection instead of consumerism.
Image Source: Whole Living


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TOGOFIT TIP #19 - One-Minute Workout
One-minute workouts can increase endurance capacity and lower blood pressure. While they’re not a substitute for regular workout sessions, 60 seconds of intense exercise on a busy day can boost midday energy! Try different moves every day to keep your fitness breaks interesting while reducing the risk of injuries.
How to do a squat jump:

Recommended Reading of the Day:
The One-Minute Workout (Men’s Fitness)
New research backs the benefits of 60-second exercise. Here are more power moves to add to your quick fitness break.

Image Source: Women’s Health Magazine



TOGOFIT TIP #20 - Effective Workout Playlist
Studies show that listening to music might help you exercise harder for a longer period of time. Music distracts you from the physical exertion while invoking positive emotions to motivate. But tailoring tunes to your workout is not all about choosing favorites! Creating a power playlist requires taking the order, beats and general drive of the songs into consideration. The first song has to be inspiring while the last should leave you feeling fulfilled and motivated. The speed of the music should help keep pace while being powerful enough to help you push harder; the best range from 120 to 140 beats per minute. Sound complicated? Take a look at some great smartphone apps to help build your workout playlist!
Try this short-cut to optimizing your music library:

Recommended Reading of the Day:
How to Build an Effective Workout Playlist (Lisa Poisso, Techlicious)
Here are more tips to find tunes that will help you work out at your best.
Image Source: Running to Music



TOGOFIT TIP #23 - Walking Lunge

The walking lunge is a powerful move for your glutes, hamstrings and quads. It is not only a great way to tone you thighs but will also, with proper technique, help stabilize your knees by strengthening the ligaments and muscles around the joints.

How to do a walking lunge:

For the next level, add dumbbells on both arms!

Recommended Reading of the Day:
6 Moves to Strengthen Your Knees (Jordan Metzl, Prevention)
Strength-training that target your knees can prevent pain and help you run better.

Image Source: Add More Zing blog



TOGOFIT TIP #25 - National Walking Day

Wednesday, April 1 is National Walking Day, run by the American Heart Association. Employees are encouraged to wear sneakers to work and take 30 minutes out of their day to get up and walk. Studies show walking promotes the start of a healthy lifestyle and can help reduce existing health issues. Starting a company walking club can be further beneficial and help with group motivation.  Learn more about National Walking Day here.

Recommended Reading of the Day:
Don't just talk the talk: Walk, with a group (Kim Painter, USA Today)
Walking is an ideal way for inactive people to literally take the first steps towards fitness and walking in groups may help people to keep taking those steps.

Image Source: Sue Robins blog



TOGOFIT TIP #26 - Walking Workout
Walking is a simple, free and easy way to stay active for people of all fitness levels. Regular walking has been shown to reduce the risk of chronic illnesses. Adding weights, walking briskly and using arm exercises are all ways to engage more muscle groups in our daily walks.
Walking can also tone stomachs! Every time we lift our legs to move forward, our stomach muscles contract; just a little attention to this can help shape abs.
Try this on your next walk:

Recommended Reading of the Day:
14 Walking Workouts to Burn Fat and Boost Energy (Prevention)
Here are a few routines that sculpt toned muscles and target stubborn fat while walking.
Image Source: Brisk Walking is as Good as Running (Advocate Health Care)

 


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TOGOFIT TIP #27 - Office Exercises   
Want to get some exercise during the day but don’t have the time to go for a walk? Here are some examples of exercises you can do in the office while sitting at your desk. These types of exercises can improve your strength and flexibility.
Just because you’re seated at your desk doesn’t mean your arms can’t do just about anything they want. Many arm exercises can be performed while seated at your desk.
Try some arm stretches:

Recommended Reading of the Day:
The 10 Best Exercises To Do At Your Desk (Jacquelyn Smith, Forbes)
Find more exercises you can do from the comfort of your office chair.

Image Source: Energize your work day with desk-friendly exercises (SheKnows)



TOGOFIT TIP #28 - One Leg Egg Pick-Up
From delicious chocolate bunnies and marshmallows to Cadbury eggs, Easter candy is everywhere and absolutely irresistible this weekend. Before you drown in the sugar, here's a picker-upper that'll keep you in the holiday spirit while feeling fabulous. This routine targets your glutes, hamstrings, and quads while improving core stability and balance.

How to do a one-leg pick-up:

Recommended Reading of the Day:
5 Healthy Easter Candies and 5 Calorie-Bombs to Avoid (Shape Magazine)
Here are some lower-sugar substitutes for quintessentially Easter candy.
Image Source:Men’s Fitness


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TOGOFIT TIP #31 - Triangle Pose
Trikonasana or the Triangle Pose builds strength and steadiness in legs. Performed in a standing position, this stretch aims to lengthen the lower body while extending the chest, shoulders and spine. It helps alleviate back and neck pain, and releases tension down the side of the body.

Recommended Reading of the Day:
Try These 2 Simple Yoga Poses To Relieve Stress This Instant (Kate Bratskeir, The Huffington Post)
Follow the video to try a five-minute forward fold and triangle pose sequence that will release stress, boost mood and increase flexibility.
Image Source: do yoga! Blog


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TOGOFIT TIP #35 - Side Push-Up
Push-ups are great because they require no equipment and no preparation! Their variations can make your daily routines less monotonous while targeting new muscles. The Side Push-Up is an awesome variation that can help tone your arms in time for summer while also targeting your oblique muscles. This exercise isolates the chest and helps develop more size and definition through the center-line of your chest.

How-to:

  1. Lie on your left side with knees bent at a 90° angle with a straight line from shoulders to knee. Wrap your left arm around your waist or on your shoulder to keep it out of the way and place your right hand in front of your left shoulder so that your fingers are pointing towards your head.
  2. While keeping your torso in a straight line, press into your right hand to lift your shoulder off the ground.
  3. Slowly lower your shoulders back down until almost touching the ground.
  4. Repeat a set of ten and switch sides.

Recommended Reading of the Day:
The Best Push Up Variations – 8 Different Kinds of Push Ups (Fitness Blender)
Find variations of your traditional push up that can help target abdominals, lower back, oblique muscles, deltoids, thighs, hip flexors and more without a single piece of equipment.
Image Source: The Mindful Body


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TOGOFIT TIP #37 - Superman
Strengthening your core is an essential part of any fitness plan and the Superman is a great addition to the usual crunches. It improves flexibility in your lower back and strengthens it while also toning your gluts. For an added bonus, invoking the Man of Steel is surely just the push you need for the end of the week!
How-to:

  1. Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
  2. Lift your arms and legs up toward the ceiling to form an elongated "u" shape with your body, keeping your arms and legs straight and torso stationary.
  3. Hold for two to five seconds and lower back down to complete one. Do three sets of 12.

Recommended Reading of the Day:
Fast Abs (Alyssa Shaffer, Runner’s World)
Find out how you can strengthen your core by toning various muscle groups with this targeted series of workouts.
Image Source: POPSUGAR Fitness


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TOGOFIT TIP #40 - Body Squats
The Body Squat is an amazing exercise to work your entire core area, lower back and legs. It improves your posture, strengthens your muscles and increases mobility, while also serving as an energy boost! The move is a great option for anyone looking to lose weight and tone almost all of the muscles in the lower body.

How-to:

  1. Stand with your feet shoulder-length apart and place your hands behind your head.
  2. Inhale and sit back with your hips while bending your knees. Make sure your head, chest and shoulders face forward and your back remains straight.
  3. Continue down to full depth as far as your flexibility allows. At optimal depth, your hip would sink below your knees.
  4. With your core engaged, push back up to standing without moving your feet.

Recommended Reading of the Day
5 Reasons To Do Squats Every Day (Nora Tobin, Mind Body Green)
The benefits of doing body squats regularly include improving mobility and posture to defining your legs. Try these variations to keep it interesting.
Image Source: Women’s Health Magazine


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TOGOFIT TIP #44 -  Wall Sits
One-half of all working Americans report having back pain each year. This exercise meant to strengthen your lower body and take the pressure off your back. Wall sits strengthen your quads, glutes, hip flexors and hamstrings. It is easily doable anywhere you can find a wall- whether you’re waiting for a train or reading a brief!

Recommended Reading of the Day:
The Only 5 Moves You Need for a Healthy Back (Men’s Journal)
Take a look at these simple exercises that will keep your back healthy and ache-free.
Image Source: No Time? Work out like a ‘corporate athlete’


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TOGOFIT TIP #45 - Bear Crawl
Bear crawls work your core, shoulders, and quads. It’s also a great way to train your mind and muscles have to work together.  The crawl requires you to maintain the neutral rigid torso as a plank position but also incorporates motion which requires your core to be even more rigid.

Recommended Reading of the Day:
The Bear Crawl Blitz (Kelsey Cannon, Men’s Health)
Follow this video for fun variations of the bear crawl—the confused crawl, the crawl walkout, and the forward-and-backward crawl. 10 reps of each variation without resting is no easy task but this video will walk you through the perfect form.
Image Source: 5 Strength Training Workouts You Love to Hate


TOGOFIT TIP #46 - TogoRun Employee Advice

Today, we talked with TogoRun employees to hear how they keep in shape.

What are you doing to stay #TogoFit?


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TOGOFIT TIP #49 -  Daily Pilates

Pilates improves bone density, increases muscle strength, prevents injuries and increases flexibility. But regardless of the benefits, for those of us without a consistent exercise routine, the thought of doing Pilates daily might seem intimidating. This is why Pilates mat exercises are the perfect introduction! Not only are they short, simple and equipment-free but also, they are easily adaptable to any fitness level. Choose a couple exercises per day and master them over a week to begin your Pilates journey.
How-to do a Mermaid with Twist:

Recommended Reading of the Day:
7 Easy Pilates Moves For A Simple Core Workout (Amanda Woerner, The Huffington Post)
These Pilates moves are perfect for beginners. Grab a mat and tone your core!

Image Source: Yahoo! Lifestyle


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TOGOFIT TIP #56 - Speed Skaters

Speed skaters are a great way to get your heart rate up, burn calories and work on your lateral movement and agility. They target the shoulders, arms and the entire lower body. This workout is designed to improve strength, speed, explosiveness and quickness, as well as improve flexibility and help to prevent injury.

How- to:

Recommended Reading of the Day:
7 Glute Exercises to Combat Dead Butt Syndrome (Moira Lawler, Shape Magazine)
These glute exercises are meant to mollify the effects of sitting at work all day by allowing your hip flexors to stretch.

Image Source: Women’s Health Magazine


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TOGOFIT TIP #59 - Dynamic Stretching

Dynamic stretching incorporate movement into gentle arm and leg stretches that heat up the body and promote blood flow. They are designed to take a series of muscles through a repetitive motion, which increases flexibility and balance. These moves are great before a weekend run because it prepares the body for more exertion.
Try this! The Toy Soldier stretch warms up your gluts and hamstrings while also stretching your shoulders and arms.
How-to:

Recommended Reading of the Day:
The Benefits of Dynamic Stretching vs. Static Stretching (Sean Fardy, BodyScapes Fitness)
Learn how a few minutes of dynamic stretching before you start your routine will improve and optimize your workouts.



TOGOFIT TIP #61 - #GiveThem20
Think you’re about to hit that afternoon slump? Drop and #GiveThem20!
#GiveThem20, the new viral challenge from American Corporate Partners, draws attention to veterans returning to build civilian careers. ACP connects veterans to business leaders and mentors them as they transition to their post-service lives. Ready to join the challenge? Upload your 20 (push-ups, sit-ups, wall push-ups, etc.) to social media with the hashtag, #GiveThem20! Challenge two friends to give back with their own creative video!
Recommended Reading of the Day:
Pimp Your Push Up: 3 Common Mistakes and 5 Challenging Variations (Nick Tumminello, Breaking Muscle)
Perfect your push-up form before you take on the challenge, and stand out from the legion with these variations.

Image Source: Wikimedia


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TOGOFIT TIP #63 - Precool before a Summer Workoute-cool before Your Summer Workouts
A cold shower, an iced drink or an ice pack applied to strategic places might be the key to enhancing your summer workouts! “Pre-cooling” may reduce your core body temperature and increase your endurance in hot weather workouts. 
A lower core temperature allows for a greater possible increase in muscle temperature and heart rate before the body begins to overheat or become impaired. This means your workouts will feel a lot easier for a longer period of time. Keep some Gatorade in the freezer, grab a slushie or some ice cold water before your next run – just remember to watch that sugar!
Recommended Reading of the Day:
Strategies for Hot-Weather Exercise (Gretchen Reynolds, New York Times)
Find more about the research behind pre-cooling techniques and why that ice is just the right fuel.

Image Source: Competitor.com


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TOGOFIT TIP #64 - Run for a Cause

If you’re anything like me, you’re constantly postponing your run for more sun, better sneakers, more wind, better music, company, etc. For that extra push off the couch, try to run with a cause in mind. In addition to popular marathons like the Color Run series or the Boston Marathon, many areas have local running groups that coordinate runs and raise money.

Back on My Feet, for example, is a great national organization that uses running to help those experiencing homelessness change the way they see themselves. Find a run near you!

Recommended Reading of the Day:
Donate your Run through Charity Miles
Download the free Charity Miles app before your run and see your steps translate to corporate donations to your selected charity. Bikers earn up to 10¢ per mile; walkers and runners earn up to 25¢ per mile.

Image Source: Msafiri magazine


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TOGOFIT TIP #66 - Seated Hip Stretch

Sitting all day can cause lower back troubles and hip pain. The seated hip stretch is a great way to relieve muscle tightness and keep you feeling healthy for your daily activities. Helping your muscles stay well-nourished by stretching will not only improve flexibility but also limit injury in the region. Hip stretches promote more blood flow into the area and release tension.
Take a few minutes to try this from your chair:

 
Recommended Reading of the Day:
6 Seated Yoga Stretches for Walkers and Runners (Jessica Smith, MyFitnessPal)
Try these light stretches with the help of a chair before your next walk or run.

Image Source: St. Joseph’s Health Care London



TOGOFIT TIP #69 - Corkscrew Plank
If you’re feeling the hump day blues, some exercise-induced endorphins could be the key to a midweek pick-me-up. Think you’re too tired to work out after the long day? The Corkscrew Plank is an exercise you can do while laying down and still produce maximum reward. Not only does it work your chest, triceps, butt and abs but also, targets the back and shoulder muscles that can become tense throughout your workday.  
How-to:

Recommended Reading of the Day:
4 Things You Need to Know About Planks (Jennifer Cohen, Health)
From improving your posture to flexibility, planks are some of the best core workouts. Read more to find benefits and more tips on a perfect plank routine.

Image Source: Body Fit



TOGOFIT TIP #72 - Burpees
Burpees are the exercise that everyone loves to hate, but it is impossible to ignore their tremendous benefit. They work your entire body, you can do them anywhere, they’ll boost your endurance and they are a great addition to any workout! Not only will this exercise help you achieve your fitness or weight loss goals, but they will help you during everyday activities such as carrying groceries, lifting heavy items or playing with your kids. Try this 100 Burpee Challenge to kick start your daily burpees!

Recommended Reading of the Day:
What’s the Single Best Exercise? (Gretchen Reynolds, New York Times)
Learn what may be the single best exercise for you! Reynolds compares numerous exercises, including burpees, and the pros and cons of each.

Image Source: Fitness and Strength


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TOGOFIT TIP #78 - PiYo Flip
If you want the benefits of breathing techniques and controlled movements from yoga or Pilates while dancing to your favorite tunes, PiYo might be the perfect routine! With repetitions of disciplined movements and the addition of upbeat music, PiYo workouts can be as aesthetic as any choreography. They combine the best of Pilates and yoga to help you build strength, lose weight and increase flexibility while having fun.
How to do a PiYo Flip:

Need a better visual? Take a look at this video!
Recommended Reading of the Day:
PiYo: the work-out that won't make you cry (Nilufer Atik, The Telegraph)
Celebrity trainer Chalene Johnson created this new workout to lengthen and tone muscles while burning unwanted body fat. Learn more about what it entails and try a few moves of your own.