Diane Gottsman | Leading Etiquette Expert | Modern Manners Authority

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Health Etiquette: Ten Ways to Get Fit at the Office

11 Jan 2013 By: Diane Gottsman

The most popular New Year’s resolution is to lose weight.  Did it make your list? Or, to eat a healthier, balanced diet? The way you look and feel about yourself has an impact on the way your clients, colleagues and supervisor perceive you.  That said, I know it can be challenging to squeeze in time at the gym while climbing the corporate ladder, especially if you have a busy work schedule and long commute.  I’m sharing a few tips to help you get fit at the office that can be incorporated into your daily routine and propel you towards optimal health.

  1. Schedule your weekly grocery shopping.  Put it on your calendar and make it a priority.  We all know not to skip breakfast and to have healthy snacks during the workday.  You can’t do either if your refrigerator and pantry are bare. It’s human nature to grab whatever is closest and easiest in a pinch so having healthy foods on hand will make your food choices easier.
  2. Visit your local farmer’s market.  Taking a fun Saturday excursion to a farmer’s market will introduce a healthy new habit and it’s also a great opportunity to do something fun outdoors with the family. Stocking up on fresh fruits and veggies (preferably local and organic) will help you to feel energized and keep your skin glowing bright.
  3. Make an effort to skip the candy jar. Instead, reach for a fresh clementine or crisp apple. Keep a few pieces of fruit in your office refrigerator or in a bowl on your desk. You may have your coworkers visiting you more often to share your healthy snacks. Having something delicious to enjoy when others are licking the frosting off a slice of chocolate cake will help you to stay satisfied and focused on your goals. I take oatmeal to the office and heat in the microwave for an afternoon snack. This is my favorite: http://goodfoodmadesimple.com/our-products/oatmeal/variety3/.
  4. Set a daily reminder of your health goals.  Have you had enough water? Taken your vitamins? Gone out for a little Vitamin D? When reading through your office emails, something as simple as a pop-up reminder of your healthy goals can keep them top-of-mind.
  5. Maximize your lunch break.  Avoid the temptation to work through lunch by eating whatever you can grab from the snack machine.  Diet Dr. Pepper and Cheetos won’t do you any favors, plus you need the mental break to power through the rest of the workday. Instead, take your healthy lunch with you as you visit a nearby park or opt for a colorful salad at your favorite café.
  6. Find a workout buddy.  It helps to have a friend to hold you accountable to your fitness goals, so ask your office mate if she’d be interested in joining you for a twice-weekly Pilates class.  Or, catch up with your best friend at the gym.  Zumba is more fun when you can laugh together!
  7. Suggest a recipe exchange. When your supervisor or HR director asks for team-building ideas, recommend that everyone submit a copy of their favorite healthy recipe.   Before the next office celebration, opt to bring your favorite banana nut muffins instead of triple chocolate fudge.
  8. Download a fitness app.  There are several free fitness and nutrition apps that help you track your calories and exercise on the go.  Try a few out and log your progress!
  9. Wear a pedometer.  No, not on your wrist or as the focal point of your otherwise professional attire.  Instead, tuck it away under your shirt or jacket (on your waistband) and check your stats during a break in the day.  Your goal is 10,000 steps before the day is over!
  10. Take a cooking class.  Just this week I took a cooking class with a couple of friends.  We thoroughly enjoyed ourselves and picked up a few new tips. I would have been less likely to go to a cooking class, after work, in the rain if I didn’t have someone who was counting on me.

Keep me posted on your health and fitness progress via Facebook and Twitter.  I’d love to hear about your favorite food and fitness apps and your healthy tips for success!

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Diane Gottsman

Diane Gottsman is a national etiquette expert and modern manners professional, sought out industry leader, television personality, accomplished speaker, Huffington Post blogger, author, and the owner of The Protocol School of Texas, a company specializing in executive leadership and etiquette training. Diane is routinely quoted in national and international media including The New York Times, The BBC, CNN, Bloomberg Business Week, Kiplinger, Huffington Post Canada, U.S. News and World Report, and Forbes. She is the resident etiquette expert for two popular morning talk shows, SA Living and Good Day Austin. She has been seen on The TODAY Show, HLN Headline News, WGN Chicago, and CBS Sunday Morning. Her clients range from university students to Fortune 500 companies and her workshops cover topics ranging from tattoos in the workplace to technology at the dinner table and the proper use of social media.