It’s that time of year again, and post-holiday sluggishness needs a boost. To inspire a fresh burst of energy, The Post is pleased to introduce Rachel Becker 01C, founder of and blogger for STRENGTH+Sole, a fitness-savvy website that merges a polished image with the quest for great health.
As a student at Emory, Becker was an Emory Wheel reporter who rowed at Woodruff and ran in Lullwater Park. Now, she lives in New York City, where she still writes, runs — and wears very high heels.
As a brand ambassador for Cory Vines and a contributor to Lucky, Becker’s experience speaks for itself. “For the past decade, I’ve lived in New York City, working at some of the most popular fashion magazines and coveted luxury brands. I’ve flown on private planes, produced runway shows, celebrated international designers and escorted celebrities on the red carpet,” she writes on her blog.
With practical – and stylish – suggestions, Becker motivates and inspires her readers. The Post is delighted to present this new column designed to get you up and out of your desk chairs and feeling STRONG!
Working it in Your Cubicle by Rachel Becker 01C
“Take a seat.”
How many times have you heard those words? Whether you’re a student or a full-time staffer, it’s inevitable. We sit. A lot. It can be frustrating to find yourself hunched over a computer day after day, cramming in exercise before you head out the door or after your evening commute. Did you know that by incorporating strength movements and simple stretches into your daily schedule, you can tone, lengthen and even burn a few calories while you work?
Here, six steps to boosting your full-body fitness on the job:
Start in an inclined plank position with your hands on your desk and feet on the floor, shoulder width apart, leaning forward. Slowly lower yourself toward the desk, keeping elbows tucked in to your sides. Extend out to the original start position, without locking your elbows. Do 3 sets of 8-10 reps as a mid-morning break.
Chair Tricep Dips
Sit in a stable chair with your hands next to your hips and your body positioned toward the front of the seat. Slowly lower yourself down to the floor while bending your elbows toward the wall behind you. Hold at your lowest point for a second, then push back up to the original start position, focusing on using your triceps. Do 3 sets of 8-10 reps.
With a weight (3-5 pounds or grab a water bottle!) in each hand, curl up and in toward your ear, one at a time, twisting your wrist outward, away from your head. Do 3 sets of 8-10 reps before you break for lunch.
What you’ll gain: Defined biceps, taught triceps and strong shoulders. Hello, tank tops.
Stand with feet shoulder width apart and arms in front of you. Slowly squat, keeping your back flat, until you lightly touch the seat behind you. Hold for 3 seconds, then, return to original start position. Do 3 sets of 12-15 reps.
Stand with feet shoulder width apart (use a ream of paper for extra lift) and slowly raise your calves. Return to starting position. Do 3 sets of 12-15 reps, while waiting for photocopies to print.
Stand with your back against a wall. Slide down until in a seated position and hold as long as possible. Return to starting position. Do 3 sets. You can do this while talking on the phone, no one will know!
What you’ll gain: Sleek, sculpted legs that say “I work out.” Grab your high heels.
Becker’s advice: Take twenty minutes to complete this routine a few times per week. Combined with walking, you’ll feel (and look) strong. Consider investing in an activity monitor (I love the Bowflex BOOST) to keep track of your steps and sleep habits. Knowledge is power, especially when it comes to fitness.
Want more weekly fitness tips? Log on to STRENGTH+Sole
Follow Rachel on Twitter @FitGirlRachel
Follow Rachel on Instagram at rachelbeckernyc