Workout Wednesday – Office workout for sitting at your desk all day

As much as I beg and stomp my feet, it turns out I’m never going to be a stay at home wife……..even though it’s my dream job. Like most people I spend my day behind a desk, slapping a keyboard, not bopping around from workout to workout, drinking juice all day, walking my adorable puppy in my Lulu’s (but a girl can dream can’t she, #lifegoals).

The older I get, I notice more and more that sitting all day is messing with my body and even my workouts. Yes, I do workout a lot but even with all that, I still need extra stuff to counteract 8 hours a day on my tush. Not including the over health issues sitting causes like increased risk of heart disease, slower metabolism, and increased risk of cancer, it really does mess with your muscles and body composition. There is good news though, getting up every hour can help reduce all of that junk. Here are a few exercises that you can do in your office that can help the muscles that get weak from sitting. I promise you wont get too sweaty but I can’t promise your co-workers wont laugh at you.

Upper back and Shoulders

What Happens: When sitting most people relax and slouch in their chair rolling their shoulders forward.
Why it’s bad:  This creates a weak shoulder muscles, poor posture and tight chest muscles.
How to fix it: Back Flys with a resistance band. This builds the back muscles that pull your shoulders back and create great posture.


What Happens: When sitting the glutes do NOTHING!
Why it’s bad: This affects stability, getting up and down, a person’s stride and bikini bottoms.
How to fix it: Chair Squats. This strengthens glutes and builds them up to make new jeans fit just right.


What Happens: When someone slouches in there chair the abs are not engaged and back muscles get tight from supporting the upper body.
Why it’s bad:  This weakens the ab muscles that protect the lower back and tucks hips under creating that flat tummy.
How to fix it: Chair ab leg extensions. This builds the lower abs and inner ab stabilizing muscles

I like to spread them out during the day. Here are two different ways to do that. Every hour get up and do one exercise until failure, rotating through them all during the day is one way. Another way is to do a set amount of each every hour. For example, 15 flys, 15 squats, 15 leg extentions. Whatever why you choose, just make sure to set a timer and get out of that chair.

Bonus: If you can take a walk at lunch and/or sit on a swiss ball at your desk! Every little bit helps!

Kristen xo

Working my Core at Urban Balance Pilates

I recently had the opportunity to try out a one-on-one Pilates session at Urban Balance Pilates. I have only really experienced pilates in yoga/pilates fusion classes, never on it’s own. So when the opportunity came up to try it out I was all for it and plus, I’ve seen it on reality tv shows before, it looks totally easy……..Right.


Urban Balance Pilates is a beautiful private little studio in the Russian Hill neighborhood of San Francisco. When I walked in I was greeted by an an adorable instructor, Kelly. She made me feel at ease right away. The first thing we did was talk about my medical history, my goals and Kelly also gave me some background about Pilates and her training. I have to admit  was a little intimidated by the equipment but Kelly reassured me that she was going to tell me everything I needed to know.



We started the workout on the reformer. A reformer is kind of like a big rowing machine that you lay on with ropes and a foot bar. Kelly told me that in classical Pilates there is a certain sequence to the workout that is followed every time. In the warm up, the exercises were pretty basic but with the resistance from the reformer and the slow controlled tempo I started to feel them working my muscles. As we got into the workout even more the exercises became more complex and I definitely had to think about every move before doing it. Even though there were a few exercises I didn’t think I was going to be able to do (like all of the upside down ones), Kelly guided me through them perfectly and pushed me to go a little further than I thought I could.

I have to admit this was not an easy workout. I was challenged from the start and at the end I was drenched in sweat and my muscles were shaking. It was a lot different then I expected. I learned a lot about my own body and where I have some work to do, especially since my core was super sore the next day. It’s a completely different style then the high intensity type of  workouts I am use to but now I’m super excited to explore Pilates even more.


Sorry the pic is blurry, my hands were shaking!!

Urban Balance Pilates

  • Length: 50 min Sessions
  • Equipment: Reformer, Pilates Cadillac, Pilates Chair, Pilates Barrel
  • Investment: 100-120 for personal sessions, 50-70 for duet sessions 
  • What to wear: Tank, Capris or Tights and no shoes
  • Difficulty level: 6 Because of the complexity of some of the moves
  • Pros: 1 on 1 sessions tailored to your fitness level, building strength and body awareness
  • Extras: Urban Balance Pilates also offers nutrition coaching for 100

I absolutely LOVED my time at Urban Balance Pilates and would recommend any one to start their Pilates journey here. For more information Visit Urban Balance Pilates on Facebook

***Please note: I am an ambassador for Fit Approach and Sweat Pink, and that’s how I received an awesome session at Urban Balance Pilates. I never give an opinion that is not my own, and I have a lot of them to share (just ask). ***  

Kristen xo