Tuff Girl Fitness


TUFF GIRL FITNESS – 1108 E. Stanley Blvd. Livermore, Ca  (925)518-4114


The office can cause low energy considering the stress around you, bad food, long hours etc. The best way to combat this is stretching, proper breathing, and good posture. The gym isn’t always the answer. In fact, there are dozens of ways you can reduce stress and increase energy—within 50 feet of the office. No special equipment required.
Here are some ideas:

  • Go to the office staircase and step up and down the bottom step for 5 minutes or if you have a lot of stairs climb the stairs for 5-10 minutes.
  • Take two steps back from your desk and lean forward until you’re in an angled pushup position against the edge of your desk. (This will also work against a wall.) Do a couple quick sets of incline push-ups. You can also stretch your arms out, put your hands on the desk and extend your arms, drop your head in between your arms.
  • Lift 1-3 packs of printer paper in each hand. Curl them like weights or lift them over your head. When no one is watching hold the printer paper reams over your head and do some squats or lunges.
  • Close your door and shadow box for a few minutes. If you have paperweights use them, too. Try to imagine a stressor in your life while you’re punching.
  • Start a pick-up game of trashcan basketball! Create trick shots, or play against a coworker. A little friendly competition can go a long way. This is a good de-stressor.
  • Jumping Jacks is a simple, quick way to get your blood flowing. Try to increase your intensity (speed) and duration (minutes) to keep it challenging.
  • Go for a short walk around the office or outside around the block.
  • Stand up and stretch your muscles. Don’t forget your neck and wrists.
  • Use a stress ball. They are pretty cheap to purchase at a retail store. Squeezing a stress ball relieves stress while strengthening the forearms and wrists for typing. This will also help prevent carpal tunnel.


Staying energized and stress-free at work isn’t difficult. The key is finding reasons to stay out of your chair:

  • In the morning, take as long as possible before sitting down.
    • Forget the conference room, hold walking meetings or meetings outside. It will be a nice break.
    • Hand-deliver mail, memos, and faxes.
    • Chat face-to-face instead of by email or phone.
    • Use a bathroom on the other side of the building or on another floor.
    • Have a lot of phone time? Use a cell phone and move around while talking.
    • Replace your chair with a stability ball. This helps you maintain good posture, and by balancing, you’re working your core muscles all day.

Taking care of yourself at the office is just one way fitness can help you in other parts of your life.