Jump and Jive.....

By nature, I’m a creature of habit. I like knowing what’s next and I tend to frequent stores, restaurants and places with familiar menus, aisles and people. That being said, I force myself to step outside of my comfort zone, and it’s during those “pushes” that I have found some of my favorites in life.
It’s the same with your exercise routine. It’s easy to fall back on what has worked for you in the past, but if you’re not seeing the results you once saw or you’re just bored with the same pattern, check out some different ways to get moving. Many gyms offer a variety of classes and you can usually check out the group fitness schedules online, but sometimes it’s fun to “think outside the gym” and explore other options. So, I did exactly that and discovered a couple of workouts that made me feel like a kid again.
If you grew up with a trampoline in your backyard (My kids are still mad at me because I wouldn’t let them have one) or jumped on one in your gymnastics class, you remember the sheer joy of “flying” with your whole body buoyant and breathless with each bounce. Indoor trampoline facilities are popping up all around the country and they offer jumping classes, open jumping and even corporate team events. Research has shown that jumping strengthens every muscle in your body, but is easy on your knees, back and ankles. At Sky Zone, a St. Louis indoor jumping facility, they offer SkyRobics (their trademark classes), low impact classes that combine aerobics, running, and jumping. Rebounding, or jumping, for 10 minutes on the trampoline is equal to 30 minutes of jogging without the stress on your body. My daughter and I tried the workout (including jumping, running on the trampoline called “rouncing”, and throwing a weighted ball) and we had a blast but it wiped us out!
Even if you don’t have a facility like SkyZone in your area, a backyard trampoline or mini trampoline (about 3 feet in diameter and 9 inches high) can work for you at home. Rebounding has been shown to improve blood pressure, circulation, and coordination while stimulating metabolism. Plus, it’s really FUN!!
If you were a kid in the early 60s, you probably remember growing up with the Wham-O Hula Hoop! Many hours were spent on playgrounds, in backyards and at basement parties trying to keep the plastic rings turning. The fad lost momentum but has recently re-emerged as a fitness craze. According to the web site hooping.org, the band The String Cheese Incident deserves some credit for kicking off the second revolution of hooping. They have been known to toss hoops into the audience during shows starting in the mid-90s and apparently their fans spread the word. Hooping began showing up at underground dance community events and raves.
Today it has re-emerged as a popular new fitness trend and provides an alternative cardio and core strengthening workout. Hooping uses a larger and heavier hoop than the hula hoop you remember as a child. Because the hoop is bigger and heavier, the rotation is slow enough that even clumsy amateurs can keep the hoop going. At the Healthy Kids Fair hosted by Michelle Obama, the First lady actually twirled her hoop 142 times. My record doesn’t come near that, but I try to swivel my Toys r Us hoop when I’m working out at home, and I can sometimes really rack up the spins on Wii Fit. I figure once I order the heavy hoop, I’ll look like a pro. You can compare hoops by checking out the LA Times review by Roy Wallack at http://www.latimes.com/features/health/fitness/la-he-gear23-2009feb23,0,420871.story
Actual hooping classes are popular on both the East and West coast, but if you can't find a hooping class near you, instructional DVDs about hooping can show you the basics of how to use these larger (35-40 inch plus diameter) hoops to become fit. Click on
http://www.hooping.org/archives/000863.html for a review of several different hooping DVDs.
So even if you can't make time for the gym, pull out your jump rope or add a few of these new “toys and games” to your routine.

All In My Grill...

One kitchen appliance I absolutely cannot live without (besides my coffeemaker) is my George Foreman Grill. His “lean, mean, fat-reducing grilling machine” has helped me cook up more quick meals than I can count. So I was surprised to find out that not everyone uses the grill like I do. In fact, most of my friends thought it was just something to give to kids going off to college so they could burn up their dorm rooms when they missed dinner in the residence hall.
I never even had a Foreman grill in college. In fact, George Foreman didn’t become the heavyweight champ until a few years after my freshman year (and by the way, his fight with Joe Frazier took place in January of 1973). I bought the grill a few years after I got married and have pretty much used the same one ever since.
I love the flavor of grilled foods and, since the weather where I live is not conducive to year-round outdoor cooking, I was thrilled to find something so simple and quick. I’ve used grill trays on cook tops that didn’t get hot enough and were hard to clean. I’ve bought broiler pans and grill skillets, but nothing works as well as the Foreman. The “Lean, Mean….Cookbook”, lists the secrets behind the grill as:
-The unique design that let’s fat drip away from the food as it grills.
-The nonstick coating on the grill plates. No additional oil or butter is needed and clean up is easy.
-The heating elements cook BOTH sides of your food at once so the food cooks quickly.
It’s a dieter’s best friend because you can cook your proteins, vegetables, and even fruits using little or no fat or sauce. Foods can be seasoned with light marinades and/or rubs and the fat falls into a drip tray that comes with the grill.
My grill is so old they don’t even make the model anymore, but they currently make quite a few different models ranging in surface size from 36 sq. inches all the way up to 240 sq. inches. Depending on the features that you want: removable grill trays, floating hinges (for thick cuts of meat), digital temperature readouts, griddle plates, waffle plates and more, there’s a grill for every budget and family size.
I normally use very lean cuts of meat, poultry and fish, brush each side LIGHTLY with oil (about 1T vegetable or olive oil for 3-4 servings) and use a variety of rubs (found pretty much at any grocery store) before I put them on the grill. You might have to try a few different ones before you find what you like, but most of the people who work behind the meat and fish counters usually can give you some suggestions.
My “go to” marinade is pure orange juice, low sodium teriyaki sauce, and a good quality Italian dressing: about 1 cup of juice, ½ cup of dressing, and 2 -3T teriyaki sauce to ¾-1 pound of meat, poultry or fish. The cookbook comes with marinade recipes and you can log on to their web site for more ideas.
http://www.georgeforemancooking.com/default.aspx
So instead of that fast food, frozen microwave stuff, or processed meal from the grocery store, save the calories and fat by preparing and grilling your dinner in less time than it takes to “nuke” and open your packaged McDinner. Foreman Grills, they’re not just for college anymore!

"I Like Bread and Butter...

When I go to diet heaven, I will sit at a table filled with dark rye, foccacia, cibbata, sourdough, biscuits and lavosh complemented by flavored oils and fresh sweet cream butter, eating my fill of all. But, until the day that white flour, heavy cream, and lard can actually help me lose and maintain my weight, it’s not gonna happen! So, to satisfy my doughy addiction, I’ve found a few substitutes that do the trick and keep me from succumbing to a breadbasket binge!
One of my recent discoveries is a product called Arnold’s Select Sandwich Thins, or Flats. Turkey sandwiches, burgers, even sliced veggies are perfect on this little gem. The concept is genius, yet simple. Basically, they took half of a bun and sliced it into two halves! We feel like we’re getting the whole thing because we can open it into two slices, but it’s still only around half the calories. They come in whole grain white, wheat, and multi–grain flavors, and at only 100 calories, 1g of fat, and 22g carb, they pack 5g of fiber and 4g of protein. (AND they taste really good!)
But even before the Thins came on the market, I was indulging my fix with the perfect accompaniment to any filling, the English muffin; specifically Thomas’s. At 120 calories for a whole muffin, I used to cover a half with chopped tomatoes or marinara, basil, and shredded mozzarella for a faux pizza that made an appetizing 100 calorie snack. I like the taste of the new 100 calorie muffins with 1g fat, 24g carb, 5g fiber and 4g protein and the light, multi-grain variety with the same calories, fat and carbs, but 8g fiber and 6g protein. The original is slightly higher in calories (120) and carbs (25), but still a good option when you just have to have the comforting smell of baking bread (even if it is only in your toaster oven).
As far as I’m concerned, pretty much any food tastes good wrapped in a tortilla. Unfortunately, many of the packaged wraps and tortillas are high in calories, carbs, and fat, with some even made with lard. Consequently, while the fillings I ate were good for me, the “wrapping” negated the healthful benefits. So when I read about La Tortilla Factory low-carb tortilla wraps (50 calories, 10g carb, 0g fat, 6g fiber and 5g protein) on HungryGirl.com, I had to try them. From scrambled egg white wraps with vegetables, to turkey and avocado lunches, they satisfy and actually enhance my healthful habits. I’ve also used them as a substitute in recipes from chicken enchiladas to lasagna. I substituted the garlic and herb tortillas for the noodles and layered the ground turkey, sauce and low fat cheese. Even my family liked the results.
You can even log on to each company’s website for nutritional information and recipe ideas.
http://arnold.bimbobakeriesusa.com/
http://www.latortillafactory.com
http://thomas.gwbakeries.com/
So, although you need to say no to the breadbasket on your table (at home or in a restaurant), you can still indulge your taste for dense, chewy bites and not sabotage your weight loss and fitness goals!

Let's Get It Started...

Congratulations!!! You made it to the gym or got on your elliptical! You did the obligatory 10 minutes, then 15, then 20. Now you want a little more. (But first you have to get those kids who are out of school for a snow day off of your machines, and tell that lady who has just been sitting on the stationary bike to either start pedaling or let you use it!) Then, start by adding 20 second spurts of intensity to your cardio. Keep a steady pace for about 1:40 and pump it up for 20 seconds. Keep repeating for 10,15, or 20 minutes and work the last 5-10 minutes at a more steady pace if it’s too difficult.
If you’re ready to add some weight training, try a full body workout and opt for two times a week at the beginning. On Day 1, work with heavier weights and just do 8-10 reps each set. On day 2, go lighter, but do 15-20 reps each set. Switch up the heavy day workout and the light day workout the following week.
Day 1
3 sets each-8-10 reps-heavy weight. Next week switch to 15-20 reps, lighter weight
Chest Press-Flat
Bicep curl
Lat Pulldowns
Tricep Lying Skullcrusher
Overhead Shoulder Press
Squats
Calf Raise
Abdominals- 2 sets each –20 reps
Decline bench crunch
Torso Twist

Day 2
3 sets each-15-20 reps- lighter weight. Next week switch to 8-10 reps heavy weight
Incline Chest Flyes
Hammer Bicep Curls
Low Back Rows
Forward Lunges
Side Shoulder Raises
Tricep Kickbacks
Bent Knee Deadlifts
Abdominals- 3 sets–20 reps
Hanging leg raises/or Roman Chair
Weighted Side Bends
When I say heavy weight, I mean heavy for YOU. Don’t pick up a 65 pound dumbbell and expect to do bicep curls if you haven’t worked out with weights in six months (or ever). Choose a weight that becomes difficult by the 6th-8th rep. When you are working with light weight, you should be able to do about 10-12 reps easily, but still be able to complete at least 15 or more.
Working with short rests between sets, you can finish the weight workout in about 30-40 minutes, so combined with your new cardio sprints, you should be out of the gym in about an hour. If you have time for a third day in the gym, use that for a steady 30-60 minute cardio workout and a few sets of abdominal exercises. Try to stick with this for at least 4-6 weeks to actually see some results.
Accomplish this and you will have made it to February or March STILL in the gym. (And the good news is you won’t have to fight to get on a cardio machine by then!) At that point, you might want to mix things up. Maybe isolate your upper and lower body workouts, or work each individual body part on separate days. Maybe hire a trainer, or get a subscription to a fitness magazine, but that can be your REWARD for working through this initial plan (That, and how great you look in your jeans!!).

You Can Make It If You Try...

Last week we talked about not procrastinating. But....you went back to work after the holidays and you’re trying to catch up and you have laundry to do and presents to return and you’re not really in the groove yet and it’s cold and......YOU fill in the blank.
Without belaboring the obvious, you need to stop just thinking about it and do it. Get in the gym or on a cardio machine and get moving. You don’t have to start by running five miles or going full blast in an hour-long spinning class. You can always perfect things as you go, but without doing it at all, you won’t get anywhere. When you feel like you don’t have much time to devote to your workout, avoid the urge to simply skip working out all together and instead condense the workout sessions you used to do. Start with 15 minute intervals of cardio and strength training and repeat the circuit two or three times as you ease back into your fitness routine. Or, try to add small bouts of activity in a short time, like switching machines every ten minutes to work up to a longer cardio session. Realize that doing some exercise is better than doing nothing. If you get in 10-15 minutes on your first day back, it’s more than not going at all!
Also, think about rewarding yourself for a job well done. I don’t mean run 10 minutes and then eat a triple cheeseburger, though. IDEA Fitness recommends the following “presents” you can give yourself that won’t compromise your fitness goals:
• Give yourself an extra ten minutes. At the end of your workout, use that extra time to sit in the hot tub, take an extra long shower, pick up some coffee from your favorite establishment, stretch, nap or whatever makes you feel good.
• Reward yourself every week. At the end of each week, plan something fun you'll do if you've completed all your workouts. A movie, a massage, a shopping trip, an afternoon in front of the fire, etc.
• Reward yourself every month. Plan bigger rewards for completing all your workouts in one month. A weekend trip, a new pair of running shoes, a day at the spa...choose something that makes you smile when you think about it and get moving.
• Reward yourself at the end of a season. Another way to stay motivated is to plan something like a vacation. Knowing you have a trip to look forward to (even for a weekend) will motivate you to get/stay in shape so you're strong and healthy (not to mention, looking good in a swimsuit!).
These little and big rewards can make a huge difference. I’ve seen little changes turn into major lifestyle shifts in my own household. My husband used to dread working out until we joined a gym with a steam and hot tub. His “reward’ after a difficult workout was time in the steam room. He’s gone from dreading one or two short workouts a week to getting up at 5 AM, four mornings a week to workout out for an hour or longer! He was not a happy camper when that steam room was closed for repairs!
It’s worked for my daughter, too. She knew her 21st birthday was coming up and a vacation in Mexico with her friends was how she rewarded her food changes and exercise efforts. It has since become a commitment of five times a week in the gym and a healthy eating program.
The small steps and little rewards you give yourself end up turning into the biggest reward of all; good health and fitness. But until then, make a deal with yourself. What’s on your “shopping” list? A mani/pedi? Noise blocking headphones? New UGGS? A massage? 60” flat screen TV at Best Buy? Get back on track and give yourself a reason to keep going!

If you need a little more inspiration, download the following songs for about a 15-20 minute soundtrack for your workout:(I picked songs for inspiration and BPMs; not exactly current hits)
Wake Me Up Before You Go Go-3:51-Wham!(Better than your alarm clock)
Blame It-4:50-Jamie Foxx (Because isn't the a-a-a-a-alcohol one of the reasons you haven't been to the gym anyway?)
Fun Fun Fun-2:21-Beach Boys (At least pretend it is!)
Them Changes-4:00-Jimi Hendrix (Because that's what you'll see if you just start)
What I Like About You-2:55-Romantics (Aren't you going to be proud of yourself for working out?)
Hard Day's Night-2:33-The Beatles (Enough said)
Cheeseburger In Paradise-2:52-Jimmy Buffet (Since you can't eat one as a reward, why not just sing about it?)
Send me the names of songs you use to crank up your workouts. I'll post them next week.

We Can Work It Out...

It’s almost 2010. The gyms are starting to fill up and the pressure is on. You’ve given yourself leeway because of the holidays and now they’re almost over. You really think you might need a little more time. Are you going to push the deadline until Valentine’s Day? or maybe Easter? If you haven’t thought specifically about what you are going to do to a) lose weight, b) get stronger, c) tone your body, d) lower your cholesterol and blood pressure, e) all of the above, then you probably won’t be able to actually accomplish any of these goals.
Wishing and hoping are great because they don’t require any effort on our part. If we are going to see a change, we need to get some direction. You can go to a doctor, a trainer, Weight Watchers, a nutritionist, use a magazine or book. But at least know how much food and what types of food you should be eating to best fuel your body and accomplish your weight loss, muscle building or health goals.
Once you know the basic overview, make sure you plan to have these foods, measuring tools and nutritional information BEFORE you begin. Grocery shop with a list and research restaurant web sites so you can plan out meal basics for the first week. The plan doesn’t have to be elaborate, in fact, you can eat the same thing for breakfast and lunch every day and vary the proteins and vegetables for dinner. Once you have an idea of portion size and a better sense of the nutritional value of foods, you can get a little more creative. What you DON’T want to do is leave yourself vulnerable; meaning don’t go to the grocery store at 7PM after a stressful day at work and try to figure out what to make for dinner. Chances are it’s gonna be frozen pizza and HoHos!
The exercise component is just as important, but if you haven’t done much moving lately, ease into it. Again, have a plan. It might start with a 5-10 minute walk on the treadmill that increases over time. And, as with your eating, get some help from the experts. Work with a trainer, follow a routine from a fitness magazine (make sure it’s a routine for your current level of fitness), do an exercise video. Most importantly, plan a specific time of day to devote to your workout and commit to it.
This commitment can only come from you. No one can do it for you and it’s not someone else’s fault if you deviate from that commitment. Own up to being responsible for your own body and have what you need to succeed before you start the journey. You wouldn’t go on vacation without the right clothes, so pack the right tools and foods, and check the guide books before you start your trip.

Taking Care of Business....

It’s 7:30 PM. You had planned to leave the office at 5:00, head to the gym and be home in time to make dinner and relax. You’ve been sitting at your desk for the past 10 hours staring at a computer and talking on the phone. You’re stressed and sore from sitting all day. But…it’s cold; you’re hungry, and really tired! You head toward the gym, look at your watch and yawn. Your stomach rumbles and suddenly you’re opening your front door with an unused gym bag in your hands.
We all have good intentions when we start out, but sometimes after a long day at work, we just can’t muster the energy to get to the gym or even work out at home. However, studies have shown that frequent short bouts of exercise have cumulative effects, and a number of fitness bursts throughout the day can have health and weight-loss benefits similar to longer sessions.

So your solution? Work out while you’re working!

Before you attempt this though, try to gauge the formality of your office. Not every workplace will take kindly to wall push-ups and jumping jacks at your desk, but you can recruit fellow employees and convince your boss of the benefits. Benefits like increased energy throughout the day that will help everyone stay focused and more productive and reduce stress.
Try to work each muscle group at least once or twice during the workday. Aim for about 2-3 sets of around 10-12 repetitions.

Biceps-This is probably the easiest group of muscles to work from your desk. Be careful though because once everyone sees those “guns” popping out, they’re gonna get suspicious.
Curls-Keep your arms at your sides and a make fist with each hand. With your palms up, bend at the elbows and curl up with upper arms at your side or on your desk. Contract the biceps and slowly and bring the arms back down to starting position. You can also do a set of curls with your palms facing in.
You can also add a weighted ball to increase the intensity. Hold the ball with both hands, keeping your hands underneath or alternate one arm curls holding the ball. Contract and return to start.
Or, place a resistance band under your feet about shoulder width apart and hold handles at your sides. Contract and return to start.

Triceps- It might be a little more evident to your co-workers when you are doing these exercises, but hey, when they see that your upper arms are no longer flapping in the wind when you wave at them, they’ll want to join in!
Dips-Sit with the heels of your hands on the edge of a sturdy chair seat. Slide your butt off the seat, and support your weight with your hands. Your legs should be bent at about a 90-degree angle Bend your elbows back, and slowly lower your butt toward the floor. Keep your elbows tucked in. Your body should just clear the seat. Push back up until your arms are straight; don't use your feet for help. You can increase the resistance by straightening one or both legs as you lower and lift.
Overhead press-Using a weighted ball, hold ball over your head with elbows by your ears and raise it straight above your head.
Bend arms and slowly lower the ball behind your head. Return to start. Or perform this movement with a resistance band.

Legs-You can easily work your legs all day long in both standing and sitting positions. Plus, the more you get up and down, the busier you’ll look!
One-legged squats- Hold onto a wall or table for support and lift one leg off of the floor. Bend and squat while waiting for a web page to load, the copier to spit your reports, or faxes to print.
Butt kicks-Stand with one leg straight and try to kick your buttocks with the other.
Leg extensions-Sitting in your chair, lift one leg off the seat, extend it out straight, hold for 2 seconds; then lower your foot (stop short of the floor) and hold for several seconds. Switch; Add ankle weights for more intensity if desire
Inner thighs-While seated, put heels on the floor and point toes toward the ceiling. Legs should be shoulder-width apart. Bring knees together only and contract inner thighs. For outer thighs- Repeat, except keep legs slightly apart with feet flat on the floor and push knees outward. You can wrap a resistance band around your legs to make it more challenging.
Calves-Sit on the edge of your seat with feet six inches apart on the floor. Raise heels two to three inches off the ground and bring back down.

Chest-Whether you want pecs like the Incredible Hulk or simply want to keep the “girls” from sagging, these moves can get you started.
Flyes- Sit up straight and keep your stomach tight. Raise arms out to the side and keep aligned with shoulders. Bring both elbows together towards your chest and then away
Presses-Sit on a ball or chair, back straight and abs in. Hold a medicine ball (or any other type of ball) at chest level and squeeze the ball to contract the chest. While continuing to squeeze the ball, slowly push the ball out in front of you at chest level until elbows are almost straight. Continuing the pressure with your hands, bend the elbows and pull the ball back to chest.
Desk pushups-can be a good strengthener. (First, make sure your desk is solid enough to support your weight.) Standing, put your hands on the desk. Walk backward, and then do push-ups against the desk.
Wall Push-Off- Stand about three feet from a wall, and place your hands flush against the wall, about shoulder-width apart. Slowly lower your body toward the wall by flexing your elbows. When your elbows are aligned with your torso, push back up. Do 10 repetitions. Make this exercise more challenging by using your desk: Stand several feet away and position your hands on the edge of the desk, shoulder-width apart. Then repeat the raising and lowering of your body by flexing your elbows.
To work both your chest and shoulders, try this exercise my son used to do while sitting at the dinner table! I kid you not. He used to be able to hold this pose for 5 or 6 minutes at a time. I can hardly lift myself more than ¼ inch, but it really builds upper body strength.
Place both hands on your chair arms (or seat) and slowly lift your bottom off the chair. Lower yourself back down but stop short of the seat, hold for a few seconds.

Shoulders-This is where most people feel tension and pain as a rule, so these movements can help loosen and de-stress muscles.
Forward raise-Raise arms forward with palms down to shoulder level. Lower.
Bent arm shoulder raise-Sit up straight with no weight or holding light-medium dumbbells at your sides. Keeping the elbows slightly bent and wrists straight, lift the arms up to shoulder level (palms face the floor). Lower back down.
Overhead Press-Sit up with no weight or holding light-medium dumbbells in both hands. Begin the move with arms bent to 90 degrees, weights next to the ears (arms should look like a goal post). Press the weights overhead and lower back down.
Shrugs-Just like the name implies.
Back- Back pain is the number one biggest complaint from people who work at a desk or computer all day. Again, loosen and strengthen tight, weak back muscles with these moves.
Rows-Extend arm or arms to the front and pull back as if rowing. Arms should be close to your sides and fists tight.
Lat pulls-While seated, hold a medium-tension band in both hands up above and slightly in front of your head. The distance between your hands will determine the intensity of the exercise (closer together is harder, further apart is easier). Contract the back and pull the right elbow down toward the ribcage. Release and switch sides
To stretch your back (and strengthen your biceps), place your hands on the desk and hang on. Slowly push your chair back until your head is between your arms and you're looking at the floor. Then slowly pull yourself back in.

Abdominals-How cool will it be when you can work the - pack while you’re working!
Torso twists-Sit or stand holding a medium dumbbell in front of your chest. Keeping the abs contracted, rotate the torso to the right while keeping the hips and legs facing forward. Contract the abs to bring the weight back to center and then rotate to the left.
Seated isometric crunches-Sit upright on the edge of your chair, grasping the arm rests or the edges of the seat pad. You can also stand with your hands on your hips, feet shoulder-width apart. Next, pull your stomach up and in as far as possible -- think of pulling your belly button toward your spine. Hold that position for the count of five to ten, then release.
Side Bend-Reach your arms above your head. Keep your back straight, and interlace your fingers with your palms facing away from you. Lean to the left from the waist and hold. Next, lean to the right and hold.

Cardio-In addition to pacing furiously while you are on the phone, here are a few more ways to work in cardio during your work day!
Rip off a minute's worth of jumping jacks. If you're a beginner, try the low-impact version (raise your right arm and tap your left toe to the side while keeping your right foot on the floor; alternate sides)
Do a football-like drill of running in place for 60 seconds. Get those knees up! (Beginners, march in place.)
Simulate jumping rope for a minute: Hop on alternate feet or on both feet at once. An easier version is to simulate the arm motion of turning a rope, while alternately tapping the toes of each leg in front. Or, actually jump rope if you have a conference room or open space. Or, actually DO jump rope (make sure you have ceiling clearance, though).
While seated, pump both arms over your head for 30 seconds, and then rapidly tap your feet on the floor, football-drill style, for 30 seconds. Repeat 3-5 times.
Or do walking lunges in your office or a vacant room. No conference room? Take to the stairs -- two at a time if you need a harder workout! Do this 5-7 times a day.

Don't let fear of embarrassment keep you from exercising at work. Chances are, your co-workers will admire your efforts rather than be amused. You might even get them to join you on a lunchtime walk or stair run! And what better team builder is there than that?