How to Stay Active at Work

How to Stay Active at Work Personal Training in the Office: How to Keep Fit in the Workplace ChaptersHow to Exercise While at WorkTraining Techniques in the WorkplacePersonal Fitness Training During Your Lunch BreakLifestyle ChangesWith our jobs, personal lives and hobbies to take up our time, it’s not always easy to set time aside for exercise.When it comes to excuses for missing group fitness classes near me at the gym or deciding to miss a morning run, lack of time is one of the most common.It’s particularly difficult to schedule a workout if your commute to and from work is particularly long - some people spend up to 4 hours travelling every day.So, when you already spend 8 hours at the office, the thought of leaving your house to train is understandably uncomfortable.Luckily, there are several solutions to this problem.Here are some suggestions:Try to manage your time in such a way that allows you to work out. This may involve starting work earlier, leaving later, or exercising closer to your place of work.Find a personal trainer who can meet you close to your place of work, so you can schedule morning, lunchtime or after-work personal training sessions with them.Exercise while you work. There are lots of mini workouts you can do in the office sat at your desk, waiting for documents to print, or whilst making the tea. Staying active in the workplace will help you feel better and more alert during the day, as well as working out your body, of course! CalumDrama School Entrance Teacher 5.00 (15) £50/h1st lesson free!Discover all our tutors ToriSpanish Teacher 5.00 (1) £15/h1st lesson free!Discover all our tutors OliviaSchool support Teacher 5.00 (2) £21/h1st lesson free!Discover all our tutors MarkESOL (English) Teacher 4.76 (17) £20/h1st lesson free!Discover all our tutors YuweiChinese Teacher 4.33 (6) £19/h1st lesson free!Discover all our tutors JenniferMusic reading Teacher 5.00 (1) £30/h1st lesson free!Discover all our tutors LouiseAutoCAD Teacher 5.00 (3) £60/h1st lesson free!Discover all our tutors RickyPercussion Teacher 5. 00 (7) £35/h1st lesson free!Discover all our tutors NicolasGuitar Teacher 5.00 (2) £35/h1st lesson free!Discover all our tutors MyriamOrganic chemistry Teacher 5.00 (13) £20/h1st lesson free!Discover all our tutors JonathanEconomics Teacher 5.00 (9) £40/h1st lesson free!Discover all our tutors Oluwakemi imoleMaths Teacher 5.00 (1) £30/h1st lesson free!Discover all our tutors AlexPhysics Teacher 5.00 (1) £50/h1st lesson free!Discover all our tutors AdamSinging Teacher 5.00 (14) £48/h1st lesson free!Discover all our tutors ValentiniMusic reading Teacher 5.00 (2) £50/h1st lesson free!Discover all our tutors MilenaMaths Teacher 5.00 (5) £25/h1st lesson free!Discover all our tutors RashmiEconomics Teacher 5.00 (1) £35/h1st lesson free!Discover all our tutorsHow to Exercise While at WorkFor anyone that works in a sedentary position such as in an office or behind a checkout, any chance of exercise may seem impossible.However, there are lots of simple and easy ways to str etch your legs and give your body a break from sitting down.Only 13% of athletes work out at or very near to their place of work.The fitness industry has become such an integral part of our lives that it has worked its way into some places of work. Having  gyms for the use of employees is growing in popularity with large companies. This gives people access to a workout space without having to spend any time travelling to gyms or health clubs.And for the businesses that don’t have fully-equipped gyms, many have dedicated exercise rooms for their employees.Company gyms mean no excuses! ¦ source: Pixabay - putevodnikSo, health and fitness training at work is possible!Training Techniques in the WorkplaceYou don’t need any equipment to be able to exercise.From brisk walking to light stretching, there are several healthy habits you can adopt that will increase your daily level of physical activity.So, let’s have a look at some simple yet effective ways you can stay active wherever you may be!Working Your Abdominal MusclesAll you need is your office chair.Sit up straight in your chair and breathe deeply and calmly whilst filling your tummy with air when you inhale.Hold each breath for a few seconds before exhaling through your mouth.Gradually, your tummy will become tighter into your body as your abdominal muscles contract.In addition to sculpting your figure, this exercise is great for releasing stress and calming yourself down.Another abdominal workout you could do is in your office chair again. Sit up straight and tense and release your abs, holding the contraction for a few seconds each time. You should be able to feel your muscles working.This exercise is a good one to do while you’re working to tone your tummy â€" and don’t forget to breathe!If you want to spice these exercises up:Sit in your office chairPlace your hands on either side of your chair and lift yourself up using only your arm strengthRepeat this exercise up to 15 times, holding each lif t for a few seconds whilst breathing normallyCalf Strengthening ExercisesThis exercise must be done when standing up, meaning you can do it while photocopying or on the phone, for example.Pull your tummy inup tall, as if someone is pulling upwards on a string attached to the top of your headStand on your tip-toes for 10 secondsIf you repeat this exercise several times a day, your calf muscles will become stronger and more toned.Stretching Your ArmsRelaxing your arms and shoulders can help a lot when it comes to managing stress.Sit up straight in your office chairKeeping a straight spine, raise your arms above your head, crossing your hands with your palms towards the ceilingBreathe slowly and push your palms upwards for 5 seconds at a timeNext, lean to the right, then relax (your pelvis shouldn’t move)Repeat this on your left sideSometimes, a good old stretch is just what you need ¦ Visualhunt - PublicDomainPicturesThis exercise helps to stretch your muscles and improves flexibil ity in your arms, shoulders and pelvis.Working Your AdductorsThis is a very simple exercise that may come in handy in a meeting or interview which is getting a bit boring.Your adductors are the muscles on the insides of your thighs - here’s how to give them a good workout:Sit in your office chairyour feet togetherImagine you’re holding a leaf between your kneesSqueeze your legs together for 20 seconds, then relaxDo this exercise three times a day and your thighs will be rock-solid in no time!Tone Your GlutesIf Summer is on its way and your posterior has been in hibernation for the winter, don’t worry, there is a way you can get it looking its best!Sit in your office chair or standTense your gluteus maximus muscles one at a timeHold each contraction for 10 secondsRepeat this 10 to 20 timesA key advantage to this particular exercise is the fact that you can do it without anyone knowing! So, do it at your desk, in a meeting, or even while you’re giving a presentation!Leg Workou tsThis exercise strengthens and tones your legs, so you can bid goodbye to orange peel skin before holiday season begins.Sit in your office chairKeeping your back straight, lift your feet a few centimetres off the ground until they no longer touch the floorKeep your abs tensed and try to hold the position for 10-15 secondsBy repeating the exercise several times a day, you’ll build up your stamina and be able to hold the pose for longerHere’s another good leg workout to try, which is particularly good for those who spend a lot of time working on a computer:Sit up straight in your chairExtend one leg, leaving the other in the sitting position, and hold this for 10-15 seconds depending on how much of a challenge you wantRepeat this with the other legDo this exercise 10 times for each legSome exercises are more suited to some types of work more than others. It’s important that you find the right one for you, or find a way of adapting some exercises so that you may still benefit fr om them.Personal Fitness Training During Your Lunch BreakIf you get enough time for your lunch break, why not use it to work out?In addition to being able to provide expert advice on functional training techniques, avoiding injury, resistance training, fitness nutrition and avoiding injury, your personal fitness instructor will also be able to give you a new, rewarding focus to take your mind off your job.It’s not difficult to find a personal trainer who can come to you. This means that you can arrange to meet them at your place of work to save you time and money on travel.Having a private fitness coach to lead a workout while you’re at work can help combat the low morale and decreased level of general wellbeing that is reported in so many office jobs.Let’s take a look at the many other advantages to using your lunch breaks for personal training:Flexibility: Your certified personal trainer will work around you and your working hours. This means that you will spend less time tr avelling and more time being productive in one way or another.Tailored Training: Whatever your fitness ability, your personal fitness specialist will carry out a full fitness assessment before you start to create a tailored training program that suits your needs and fitness goals using their exercise program design skills. So, whether its cardio endurance, Pilates, aerobic ability, or strength training you want to work on, your fitness trainer will provide a personalised fitness program that is suited to you and your career.Expert Knowledge: Your trainer will tell you that fitness programs are less effective if they’re not accompanied by an adapted nutrition plan. Personal trainers don’t just earn their living as a fitness professional either â€" they’re also highly knowledgeable when it comes to fitness nutrition, too. They’ll be able to advise you on the things in your diet you should change to achieve your fitness goals. Bear in mind that advice from a personal trainer is n’t a luxury, and becoming a personal trainer isn’t an easy feat. You must fit gruelling exams to get certified and earn your personal training certification before you start practising. This means that you can rest assured that their advice is accredited, and you will be able to use their fitness expertise to provide you with useful advice on anything from working your calves to the frequency of resistance training.Get more out of your lunch break with a personal trainer ¦ Visualhunt - Christopher CampbellRespect for Your Ability: Your face to face or online personal trainer will be able to look at your physiology and body composition and decide what is best for you in terms of workout intensity and training techniques so that they can motivate you through your session and return to work feeling energised.Wellbeing: The working atmosphere can become stressful all of a sudden. Thankfully, personal training can help you release any built-up tension that is caused by this.Lifesty le ChangesThe gentle exercises you incorporate into your working day can also become a part of your personal life. Even if you are retired, you can do these exercises at home - remember, you are never too old to get fit! If you are still in school, you can exercise between classes or during your lunch break, though perhaps not actually in class.There are two very simple ways you can keep active in your day-to-day life as well as at work.The first change you can make is ditching your car or public transport and walking instead, where possible.It could be anything from walking to work to simply leaving the office to eat your lunch in a green area rather than at your desk, for instance.The second minor change you can make is taking the stairs.This is a good workout which isn’t difficult to practice â€" there are staircases everywhere.And even if the only choice is to take an escalator, walk up the steps at it’s moving â€" you’ll be moving faster whilst also getting a good workout !

The Boxing Coach Beginners Guide

The Boxing Coach Beginners Guide The Guide for Aspiring Boxing Coaches ChaptersHow to Set Your Hourly Rates as a Boxing CoachHow Do You Organise a Boxing Training Session?How Can You Make a Name for Yourself as a Boxing Coach?Platforms for Offering Boxing Coaching“They got no idea what it is. Boxing is about respect: getting it for yourself, and taking it away from the other guy.” - Eddie, Million Dollar BabyWith boxing becoming increasingly popular in the UK, more and more people are choosing to take up the sport. For those that practise it, boxing is a way of life. You need to know more than how to throw a punch or move your feet. You need to learn the fundamental values of the Noble Art including respect, humility, courage, and determination.However, learning how to box is difficult. You need to persevere and be able to take punches as well as you can throw them. As a boxing coach, these are the notions that you’ll have to instil in your clients.Here’s our advice for finding students, making a name for yourself, setting your rates, and organi sing your sessions. Take notes! AndreyBoxing Teacher 5.00 (1) £35/h1st lesson free!Discover all our tutors KostiaBoxing Teacher 5.00 (1) £17/h1st lesson free!Discover all our tutors LeeBoxing Teacher £17/h1st lesson free!Discover all our tutors SajBoxing Teacher 5.00 (1) £20/h1st lesson free!Discover all our tutors KaranBoxing Teacher £15/h1st lesson free!Discover all our tutors ThomasBoxing Teacher £20/h1st lesson free!Discover all our tutors HaileyBoxing Teacher 4.50 (2) £50/h1st lesson free!Discover all our tutors DavidBoxing Teacher £20/h1st lesson free!Discover all our tutorsHow to Set Your Hourly Rates as a Boxing CoachBefore you start your first boxing coaching session, you’ll need to work out how much to charge for them. It’s not easy to put a price on your work. Think carefully about how much you should charge and don't worry too much about it. (Source: skeeze)Are you worried about selling yourself short or overcharging for your work?Here’s how to get your price right.Analyse the competition: Have a look around at other boxing coaches and decide where you sit on the pay scale. You can Google it. It’s counterproductive to undersell yourself but you also don’t want to overcharge as you may struggle to find potential clients.Compare the prices where you are: this should be part of your competition analysis. Have a look at the prices locally as prices can vary a lot across the country. You’ll need to adjust prices according to the cost of living where you are.Determine your experience: the next two points are related. Your experience will define your rates as will the level of your clients. If you’ve been a champion across the country in recent years, your pricing will reflect your reputation, for example.Define your clients’ level: if you’re only training beginners, your rates will be lower than those teaching the very best boxers.Work out your costs: if you regularly have to travel to your sessions, make sure you factor in how much this will cost you. If you work in a boxing gym club, there may also be the cost of renting a room to consider. You need to take your outgoings into account when calculating your rates. However, if you don't have a lot of equipment, gyms will have things like boxing gloves, heavy bags, speed bags, weights, and, most importantly, a boxing ring.Will you provide boxing equipment?  If you provide gloves, skipping ropes, punching bags, etc., you’ll need to also factor these into your rates or offer equipment rental as a supplementary fee to students who don’t provide equipment.Your rate needs to be competitive, reflective of the service you offer, the experience you have, and also ensure you earn money at the end of the day. Think about it carefully.Find out more about setting you r rates.How Do You Organise a Boxing Training Session?You need to make sure that both group sessions and private sessions are well organised so that the client can get the most out of their training and that there’s minimal risk of injury. Every session will start with a complete warm-up. Pads and punching bags are useful for training sessions. (Source: SFReader)The goal is to get the muscles ready for exercise by oxygenating them through a bit of cardio. Cardio training also allows you to improve your endurance, which is essential if you want to improve your physique and face off against an opponent for several rounds in the ring.  Warming up can also strengthen muscles and improve your flexibility, which is also very useful when it comes to boxing.The student will then need to work on the technical aspects of boxing such as positioning, footwork, and their guard. You’ll need to teach them how to punch and kick (if the discipline allows it) as well as how to dodge. Boxing isn’t just about punching, you also need to avoid your opponent’s attacks.You might also suggest that they do some work on a punching bag to improve their strength and speed or do some shadowboxing to work on different combos.Combos are useful for helping the student to memorise certain action s and accurately perform them at any given moment. Start gently by breaking down each action and then starting to build up speed until they can do it quickly and accurately in a fight.You use your joints, especially in your hands and arms, a lot in boxing. Don’t forget to stretch before and after sessions to reduce the risk of injury and so that your student’s muscles and joints aren’t sore the following day.Find out more about planning boxing training sessions.How Can You Make a Name for Yourself as a Boxing Coach?If you want to become a boxing coach, you’ll need to have clients and students and know how to find them. A coach without any clients is like an unsharpened pencil; pointless. The better your sessions, the more your students will recommend you to their peers. (Source: skeeze)To get started with coaching, you might want to approach your family, friends, and colleagues. Perhaps some of your close friends would like to learn how to box. If this isn’t the case, they might know someone who would. Word of mouth is the cheapest and easiest way to make a name for yourself and let people know that you’re offering to coach. You might also want to ask your neighbours.Don’t hesitate to share on your social media that you’re coaching boxing now. You can also join specialist groups and make a Facebook page to promote your coaching. In some groups, you’re not allowed to advertise (it’s often part of the group’s rules), but you can give advice, moderate conversations, and let people know that you’re an expert in the field.If you’ve already got a few clients, you might want to ask them to share their opinion of you on your page and give you a rating or a review. This will help other clients and students looking for boxing training to find you.You might also want to consider advertising in local businesses if they have a notice board and let people in your neighbourhood know that they can learn how to box or train with you. You might also want to advertise in a sports club or gym. However, you probably will want to check if you’re allowed to advertise in your local boxing club as you may be their direct competition. Always ask for permission before putting notices up.Additionally, as a boxer or boxing coach, you'll have a lot of transferrable skills. For example, not only can you teach people about boxing, sparring, working the heavy bag, etc., you can also offer boxing fitness or boxing workout classes where boxing techniques are used for their aerobic benefits. After all, you'll know better than anyone just how good boxing workouts are for those who want to get fit or get in shape.Find out more about making a name for yourself as a boxing coach.Platforms for Offering Boxing CoachingTo make a name for yourself, don’t hesitate to sign up to online platforms. The internet is an essential channel for finding clients and students looking to learn their way around a ring. Nowadays, you can learn almost anything online, including boxing. (Source: skeeze)You can check out sites like Craigslist for posting ads. On some sites, there are very few boxing coaches, making them great places to stand out. With Google being the most visited website in the UK, you’ll want to make sure that people can find you online. Online visibility is very important for those working for themselves.Sites are popping up where you can exchange services or favours. Of course, with these sites, you won’t be earning any money for your coaching but will be provided with a service or favour in exchange. There are platforms where you can be paid in service hours or money.There are also online platforms for private tutors and coaches to find students and vice-versa. In some cases, the site will take a commission for each session taught. These commissions average between 7.5% and 25%.Find out more about online boxing coaches sites.On Superprof, you won’t pay anything and you’ll be paid directly for each of your sessions. You’re free to set your rates as you see fit and even offer the first hour of training for free to entice new clients. Your clients can then leave feedback, reviews, and recommendations, helping you climb up the rankings and appearing more regularly in search results.Finally, you can also look for sites specialising in private coaches and trainers. These platforms often operate in a similar way to the general tuition or coaching websites.Don’t forget to specify the type of boxing or combat sport you coach (Muay Thai, women’s boxing, self-defence,etc), your level, experience, the levels you teach (children, adults, beginners, experts, etc), your methodology, what your sessions entail, where you are, and your hourly rate.