Browsing 'Fitness'

Remote workers MORE sedentary?

11 August 2016

Did you know that on average, remote workers are MORE likely to be sedentary than others that work in an office environment?   It might sound surprising but once you take out travel, public transport, off-site meetings, coffee runs etc, you’re left with someone sitting at home or in a café with no reason to get up and move around. Your laptop is right in front of you, the kitchen is only 10 steps away, the bathroom is just across the hall and you no longer have anyone coming up to talk to you or interrupt your work for a coffee break.

Now while all these things might seem like huge wins from a productivity point of view, from a health perspective it’s a bit scary. Working from home or in a remote location can sometime see people sitting at their computer for literally hours at a time with no standing breaks. Stand up desks have been helping this issue slightly, but people still aren’t getting up and physically walking around.

Did you know that people who sit down for most of the day have about the same risk of having a heart attack as a smoker? (Martha Grogan, Cardiologist). They are also far more likely to experience some sort of organ failure in their life, have a 54% more chance of developing cancer and 40% more likely to develop a blood clot. WOWZERS!

The team at wattsnext hr were not too fond of those stats, so as part of their remote working experiment (read about #projectfow here), I have introduced a fitbit challenge to promote a more active workplace and to initiate a little healthy competition.  Everyday each team member aims to clock off at least the recommended 10,000 steps and at the end of the week I take a tally. So far the competition is rife and I’ve never seen so many walking meetings in my life! I can’t wait to see how this little competition positively impacts everyones daily life. After all, baby steps are better than no steps at all.


Challenge results to come- watch this space!


This article was first published at

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Bmag Feature | Summer Lovin’! How to get that beach bod.

25 October 2015

The days are getting longer and the hemlines are getting shorter, which means summer is just around the corner!

If you’re feeling a little worse for wear post-winter, then read on, because it’s not too late to shake off that extra layer and commit to a healthy summer bod.

The great thing about living in Australia is we have such amazing produce in the warmer months. Our favourite summer fruits come into season and we feel less likely to want to indulge in warm (and often not so healthy) comfort foods. We also happen to have some of the best beaches in the world, which makes outdoor exercise and activity so much more appealing.

Check out my top 5 tips to getting your perfect summer bod:

Bmag: Summer Lovin’



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Are You Sabotaging Your Fitness Goals?

1 October 2015

So you have been working your butt off all winter hoping to be in your best shape for spring, yet nothing seems to have changed? There is nothing more disheartening than committing to something only to find your hard work has not quite paid off.

If you still can’t seem to jump the bridge from meh to marvellous, then check out these common mistakes that could be sabotaging your health and fitness goals.

DIET – This is usually the major issue. Nothing will change unless your diet does. There is absolutely no way around this. Your body needs the best most nutritious foods to be the best version of itself, and without them not much will change. As cliché as it sounds, a healthy diet needs to become your lifestyle. It is no longer about a “12wk challenge” or “14 days without sugar”. A good, balanced diet needs to be EVERYDAY. ALWAYS.

SHORT CUTS – Are you constantly making little excuses during your workouts? “I’ll just run at ¾ pace today because I’m feeling a bit tired” or “I might just do push ups on my knees because I’m not really feeling it today.” Those little excuses add up to BIG consequences in the end. There is nothing worse than a half assed workout. No one wants to get up at 5am only to excuse their way through a whole session. Exercise does not need to go forever but it needs to be good quality. A 20min HIT (high intensity) circuit will do wonders compared to a long un-motivating treadmill walk. There is absolutely nothing wrong with taking it easy some days, but be real with yourself. Do I genuinely need to take it slow or am I just being lazy?

SLEEP – Sleep is one of the most important things for a healthy body and mind. It effects everything from our work efficiency, mind clarity, hormones, hunger cravings, weight loss & more. Plus everything is just a whole lot harder when you are tired! The good news is exercise and sleep go hand in hand. If you have been active during the day, your body will be tired and ready for bed. However if you have been sitting on your butt all day at work,you’re probably just mentally tired not physically tired, which usually means restless broken sleep and a groggy start to the next day. Then when you’re groggy you usually make poor food choices which make you feel worse and more lethargic and the vicious cycle continues. If you’re not getting enough sleep, chances are it is affecting many aspects of your life- not just your health and fitness goals.

HORMONES – Balanced hormones are paramount for good health. When lifestyle (diet, stress, prescription drugs incl. The Pill etc) or predisposed genetic issues (Addison’s, Graves, Cushing disease etc) cause our hormones to go off kilter, so many aspects of our health can be compromised. Weight loss, weight gain, moods, digestion, gut health, sex drive, monthly cycles, skin, hair, energy levels- all these things can be effected by unbalanced hormones. It is important to find a good GP, Integrative GP or Endocrinologist if you think you may suffer from hormonal imbalances.

Remember to get the best results you need to get serious and really listen to your body. Take note of what foods make you feel bloated or crappy. Notice how you feel when you finish a great exercise session. Start an evening routine to get you relaxed and ready for bed. All these little habits will add up to BIG results if you stick with them in the long run.

Good luck!

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Website by Kirsten Riley