Healthy cube dwellers earn more money and have more energy. Learn how to maximize your movement in the office and prevent the dangers of sitting disease.

1. MOVEMENT MAXIMIZERS FOR
CUBE DWELLERS
ByJenn Espinosa-Goswami, Health Coach

2. WHO AM I?
 Former fat girl turned
health coach
 Average supermom of 2
 As seen onWomen’s
Health, Diets in Review,
Half Size Me

3. SITTING DISEASE
The average American spends
__ to __ hours per day sitting
Even visiting the gym 3-4 times
per week may not counteract
sitting all day
Source: Dr. Mercola

4. GYMS ARE OVERRATED
80% of gym goers give up by the ______
month
Women/Men account for 14% of drop-
outs
______% of members use personal
trainers
Source:Creditdonkey.com

5. WALK AWAYTHE POUNDS?
A leisurely stroll is amazing, but
not for weight loss
 30 minutes of brisk walking
could burn 150 calories
 You need to reduce 500
calories per week to drop
pounds

6. MUSCLEVERSUS FAT
For each pound of muscle gained, your body burns 6-10 calories
Building muscle burns even more in the 24 hours AFTER you exercise

7. LIKE ARNOLD
Improved insulin resistance, blood
pressure, glucose metabolism,
body fat, resting metabolic rate,
bone mass
No meathead, unless you train
intensely
Source: Bodybuilding.com

8. DOYOU HAVE
TIME FORTHIS?
Cardio won’t work while you aren’t. Strength training has a
coveted afterburn effect.

9. TOOLS
From $10-$55
Other tools: Medicine ball,
AnkleWeights, Sand bag

10. CUBE-RCISE
 Get up every hour to
stretch
 Use resistance training
 Get breathless
 Try Office Fit



Source: Skinny Ms.

11. Cube-Rcise Continued

12. PUTTING IT ALLTOGETHER
• Sit Away from the Gym
• Build your Muscles
• Sleep it off
• Get fit at your desk

13. RESOURCES
For more gym-free fitness,connect with me
jegoswam@bweightless.com, 651-214-8179
www.weightlesschronicles.com