Quick Office Workouts: Part 1

Quick Office Workouts

Haven’t gotten to the gym today? Are you stuck at work, and it looks like you won’t be home until much later? Well, just because you can’t get to the gym doesn’t mean you can’t make the use of a quick break to get your blood pumping to give yourself an extra boost in your step. It isn’t easy being stuck in an office all day, not to mention possibly longer than just your average eight hours, so why not make the most of a quick fitness break? In my two part series, I will take the time to discuss what you can do at the office to increase your physical activity as well as how moving at a sedentary job can get you on the path to a healthier lifestyle. Taking the time to do a quick fitness activity for 5 or 10 minutes a couple of times during your day can greatly increase your attention, energy levels, and make you a much more productive employee. So let’s get moving

First, if you don’t have the time to do much of anything, at least take the time to stretch. Stretching allows you increased flexibility as well as increased range of motion in the joints. Overtime, as you flex your muscles, tasks such as moving boxes or bending over to pick up a pile of fallen papers become significantly easier, not to mention the fact that stretching improves circulation. Stretching sends blood flowing to the muscles, getting rid of waste products in the tissues of the muscles. Taking the time to stretch also allows for improved posture, a chance to decompress during your busy day as well as enhancing coordination. Also, the more you stretch, the more you decrease your likelihood of muscle injury, so if you can’t move too much, take five minutes to give your body a good stretch.

To ensure that you have a good stretch, there are a few things you need to keep in mind. Although you are stretching, there is still the risk of injury, so to avoid any possible situations that may involve your co-workers finding you lying on the floor, follow these simple techniques:

  1. Take the time to warm up. Stretching cold muscles increases your risk of injury, so take some time to walk around the office while moving your arms and lifting your legs slightly higher than normal. This will get your heart pumping and the blood flowing.
  2. Hold your stretches. Holding your stretches for at least thirty seconds lets the muscle lengthen safely with increased pressure over time. Too much pressure too fast and you could find yourself in a tight spot.
  3. Be cognisant of pain. If you are feeling pain then you have gone too far, ease up before you give yourself an injury.
  4. Relax and breathe. Many people forget to breathe and hold their breath. Breathing during stretching increases oxygen in the blood.
  5. Stretch both sides.

Sometimes High-tech Is Not The Best Solution

Sometimes the high-tech solution isn’t the best one.

Remember there are a lot of other ways to promote your business besides just doing everything online.

  • Business Cards
  • Pull Tabs
  • Post Cards
  • Flip Cards
  • Brochures
  • In person meetings (gyms, coffee shops, anywhere)
  • Flyers
  • Car Decals
  • Wearing the Nutrie Gear

Keep your options open and combined both online and offline marketing to maximize your results!


Transformation Contest Voting

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Help these nominees win $1,000, $500, or a Peak Pack for the best transformation. They need YOUR VOTE.


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* Please Note – Persons who have previously submitted entry to this Contest may enter again as many times as they like; however, previous winners are considered ineligible.

Nutrie Opens Second Fulfillment Center in Atlanta, GA

Scottsdale, Arizona (PRWEB) August 31, 2014

Nutrie announced today the opening of its second fulfillment center in Atlanta, GA. This new location will allow even faster delivery times to Nutrie customers in the Eastern US and ensure a consistent flow of Skinné, Fuel and Energé to their doorsteps. The addition of the new fulfillment center will provide 1– to 2-day service to almost all of the lower 48 states, supporting our ever-expanding customers base.

The new facility compliments the company’s existing fulfillment center in Salt Lake City, currently serving customers in the US and Canada.

“We understand that customers expect their products to be delivered quickly and in perfect condition,” said Aaron Parkinson, one of Nutrie’s Founding Partners. “Atlanta is ideally situated to add to our fulfillment capabilities and improve delivery for our customers.” This is just one more example of how Nutrie has invested in the customer experience supporting the continued growth of the company.

Today’s announcement keeps Nutrie at the leading edge of the health and wellness industry.

About Nutrie™:

Nutrie™ was founded in 2012 with headquarters in Scottsdale, Arizona. Nutrie is a health and wellness company that develops and markets products and programs for consumers to meet their health goals. The company is privately held.

About Automatic Body™:

Automatic Body™ is about achieving healthy and sustainable fitness goals through one small change each week. Co-created by Kim Lyons of The Biggest Loser, Dr. Phil’s Weight Loss Challenge, and The Dr. Oz Show, Automatic Body is a weekly content and daily notification system designed to accommodate the busy lifestyle while helping create sustainable results for your health. Whether at home or on the go, you will stay encouraged, accountable and connected. Members receive full access to all the tools and resources provided with the Automatic Body program which include:

  • REMINDERS: An automated daily notification system
  • ACHIEVEMENTS: Stay on track with your consistency score keeper.
  • VIDEO MODULES: Receive weekly video modules by Kim Lyons.
  • COMMUNITY: Access to the Automatic Body online community
  • RESOURCES: Meal recipes, workout videos and more!
  • VIP COACHING: Kim Lyons’ live webinars

For the original version on PRWeb visit: http://www.prweb.com/releases/nutrie/atlanta/prweb12134602.htm


Top 5 Kitchen Tools You Must Get Your Hands On

If you’re looking to create delicious, fast, and nutritious dishes, you need to have some tools of the trade. While you definitely don’t need to spend loads of money buying the top rated kitchen appliances, having a few of the better products out there on hand is definitely going to help.

Let’s look at the top 5 kitchen tools that you should be considering.

Oxo Salad Chopper

Image Credit: Zappos.com

Image Credit: Zappos.com

Tired of spending hours and hours preparing your salads? The Oxo Salad Chopper will come to the rescue. This bowl will chop any salad in seconds and is very easy for you to manage as the blades will stay in direct contact with the bowl at all times.

Simply add your ingredients in and in seconds, you’ll have a great tasting salad. This bowl has a 5.5 quart capacity, so is a great option for larger salad dishes as well.

Magic Bullet Blender

Image Credit: Chow.com

Image Credit: Chow.com

The Magic Bullet Blender is one of the top selling blender products on the market and will quickly whip up any shake that you want to create. In addition to this, it also has added chopping options for dicing vegetables, mincing options for preparing garlic, as well as an option that will help you create chunky salsa.

This blender performs a number of different tasks in one, so is a great choice to have in your kitchen.

Mandoline Paderno


Image Credit: EverythingKitchens.com

Image Credit: EverythingKitchens.com

This fruit and vegetable slicer is a top choice for many people and is going to really help you create nutritious dishes in a hurry.

Most people don’t get in as many fresh vegetables as they should because they simply don’t have time for the constant cutting, but this device makes it easy.

It offers a heavy duty stainless steel construction and has been specially designed with safety in mind.

It’s also dishwasher safe, so you will easily be able to clean up after using it.

World Cuisine Spiral Slicer

Image Credit: Kitchenarts.com

Image Credit: Kitchenarts.com

This spiral vegetable slicer works great when you want to create fancy looking dishes that appear to have taken hours to prepare.

You can run a number of different food choices through this slicer including apples, carrots, potatoes, or onions and will be delighted with the result that comes from using it.

You’ll receive three different sized blades with your order, each of which will create a slightly different and unique effect.

It’s made from durable plastic and is also dishwasher safe for easy cleaning.


Image Credit: Google Images

Image Credit: Google Images

Need some ice cubes in a hurry? Or, if you’re interested in testing your skills at making delicious and nutritious fudgesicles or popsicles, the Zoku is for you.

This device will freeze ice pops in just seven minutes as it’s powered with electricity from your kitchen. With so many different recipes to consider and create, you can’t go wrong with this machine. It’s especially great if you have kids in the home.

So there you have five great kitchen tools that you should definitely be considering. These all work excellent as gift ideas as well.

Learn more about living a healthy lifestyle with Automatic Body.

Top 5 Condiments You Should Be Using Regularly

If you’re getting started on your healthier eating diet plan, it’s going to be very important that you’re taking the time to pay attention to all the places where calories may be lurking in your diet plan.

Most people are not careful enough about watching the added ‘extra’s’ that sneak in and wind up taking in far more calories than they thought they would because of it.

Condiments are potentially the biggest of all culprits and if you aren’t careful, you could easily take in more than you had wanted.

Let’s go over the top five best condiments that you should be using to add flavor to your meals so that you can make sure to choose wisely rather than hinder your fat loss efforts.


Image Credit: Google Images

Image Credit: Google Images


First, you can’t go wrong with mustard. It’s pretty much calorie free as long as you stay away from the honey sweetened varieties and a little will go a long way.

It’ll instantly add some zest to any meal you use to prepare it with. Consider using Dijon mustard when possible for added kick.


Image Credit: Google Images

Image Credit: Google Images


Salsa is the next best condiment that you should definitely be considering. Salsa is loaded with antioxidants as it’s made from fresh tomatoes and other vegetables and will be very low in calories as well.

Furthermore, it’s a high fiber food, so will help to increase your daily intake there.

Finally, it’s very versatile and can work well on a wide range of foods from eggs in the morning to tuna at night to topped over a baked sweet potato at dinner.


Image Credit: Google Images

Image Credit: Google Images


Hummus is the next condiment to consider. As this one is made with chickpeas, it’s also very nutritionally dense and while it will supply a few more calories, it’s a great way to make a meal more complete.

You’ll get a very good dose of fiber by adding hummus to your day as well, so don’t overlook that benefit.


Image Credit: Google Images

Image Credit: Google Images


Pesto is the next healthy-fat containing condiment that’s a great choice for a number of different dishes and works far better than most commercially prepared condiments.

This one has heart-healthy olive oil in it, so if you have any worries about heart-health, it’s the one to be choosing.


Image Credit: Google Images

Image Credit: Google Images


Finally, while guacamole is slightly higher in total calories compared to some other condiment options, it’s a great choice because of the healthy fat content it offers. Prepared from avocado, this condiment will quickly put the brakes on your hunger level so that you can reduce temptation to go in for a snack in an hour or two and will also supply you with a high dose of vitamin E as well.

As long as you moderate how much guacamole you’re using, this can be a great addition to any diet plan.

So next time you need to liven up a meal that you’re preparing, make sure that you consider these condiments. They are going to be great additions to any diet plan to keep you on tract for success.

Learn more about living a healthy lifestyle with Automatic Body.

Smart Snacks To Get You Through Your Day

If you’re aiming to eat better and see optimal fat loss success, it’s vital that you have good snacking habits. Some people believe that they should avoid snacking at all costs as doing so will just set them up for weight gain, but as long as you snack wisely, this just doesn’t have to be the case.

So which snacks should you be turning to? Let’s walk you through five top snacks that will satisfy your body as well as your taste buds all at the same time.



Almonds make for a healthy snack that’s rich in smart fats to fuel your body for the hours ahead. The nice thing about nuts is that not only will they provide you with some healthy fats, but they’ll offer a small dose of protein as well as fiber, making them a well-balanced snack choice.

A handful of almonds can sustain you for a few hours ahead, so it’s a very simple snack on the run. Just be sure you do watch portion sizes as they are very calorie dense.



An apple is the next great snack to consider as you move through your day. Apples are high in dietary fiber, so this can really go a long way towards keeping hunger down and the crunch factor will satisfy your cravings quickly.

Apples provide a great sweet treat and can easily be combined with low fat cheese or natural nut butter for added protein.

Greek Yogurt


Greek yogurt is the next snack that should be a frequent go-to on your list. Greek yogurt will supply you with a very good dose of protein along with some calcium, which is needed for stronger bones.

Those people who consume lower fat dairy products on their diet plan tend to lose more fat from the abdominal region, so that’s one very big reason to get this snack in.

Top Greek yogurt with fresh berries or flaxseeds to make it more balanced.

Just do watch that you don’t get fruit flavored varieties as these will contain far too much added sugar for a smart diet snack option.

Sea Weed


Seaweed is also a terrific snack for the dieter who is watching their calories. This snack is rich in iodine, which is going to be important for helping you sustain a healthy metabolic.

Dried seaweed tastes great any time and can even be used to create your own sushi if you’re feeling highly adventurous.



Finally, don’t overlook olives. These are another good source of healthy fats that most people don’t even think about because they’re so used to just using olive oil with their main meals.

Snacking on olives though, perhaps with a few cubes of reduced fat cheese can work as an excellent snack at any point throughout the day.

So there you have some smart snacking tips to get you started. If you choose these, you can feel good about fueling your body but keeping your nutritional intake on track.

Learn more about living a healthy lifestyle with Automatic Body.

Top Five Chest Moves To Create A Strong Upper Body

If you’re looking to improve your lower body strength and power, you must make sure you don’t overlook the top chest exercises to include in your workout plan. Far too many people are not paying enough attention to the specific exercise they choose and as a result, end up not seeing the success they had hoped for from their gym training sessions.

If you make a few smart moves though, you will find that you have to spend much less time overall in the gym to get the results that you’re after.

Let’s look at the five best chest moves that you should be considering adding to your program in order to build a strong upper body.



The first good exercise to add is the push-up. The push-up is going to stimulate a number of different muscle groups including the chest, the triceps, the shoulders, as well as the core as it contracts to keep you in the proper position.

Push-ups can also be performed using a number of different variations as well, so this can help keep your workout more interesting and ensure that your muscles are always responding.



Fly’s are the next good chest exercise to get into the picture. Chest fly’s are going to work the inner pectoral muscles, which will help to boost your cleavage in a hurry.

If you wish you had a larger bust line, fly’s can actually help to create this appearance.

Chest fly’s should be performed in a slow and controlled movement pattern to reap full benefits and you should make sure you’re never lowering the dumbbells beyond the shoulders to prevent excess strain from occurring.

Chest Press


Moving along, the chest press is the next exercise to get into the picture. The chest press is going to work a similar set of muscle groups as the push-up did only have you in a supine position rather than a prone position.

Chest presses can be done with the back against an exercise ball as well, which will cause you to be less stable and therefore get your core muscles working to a much greater degree.

Medicine Ball Throw


Medicine ball throws are another good exercise to get into place with your chest workout plan. This exercise is going to stimulate the chest, triceps, shoulders, and all the muscles running up and down the spinal column as well since they’ll be contracting to help you sustain good balance.

This exercise is a good one to do with a partner, however can also be done on your own against a wall.

Plank Walk


Finally, the plank walk is the next good exercise to consider. The plank walk is going to firm and tone up the mid-section very well, while also stimulating the chest with each step that you take.

It’s very important to keep your abs fully contracted at all time as you move through this movement however as that will ensure that you maintain good spinal column positioning.

So there you have the top five exercises to consider getting into your program as you go about your chest workout. Each will offer great benefits that you should not overlook.

Every person is different, and accordingly, each may experience varying results. You should consult your physician or other health care professional before starting this or any other fitness program as well as making any nutritional changes in order to determine if it is right for your needs. Sensible eating with regular exercise that works the whole body is critical to achieving & maintaining weight loss.

Learn more about getting healthy and fit with One Small Change at www.AutomaticBody.com.