Move, Tone Up
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Move It or Lose It Mondays! The Fish

The growing research confirms that sitting all day is TERRIBLE for your health. While you sit at your computer, TV, or in your car for hours upon hours a day, small changes within your body start to take shape. The blood begins to pool in your extremities which means nutrients and oxygen are not getting distributed properly. As a result, your energy and alertness levels decline. Your body does not have the metabolic rate that it does when standing or moving; thus, your waist line (or hips, thighs….) increase. Blood sugar, triglyceride, and low-density lipoproteins (that is the bad cholesterol) have been shown to be higher in those that sit more hours per day. And if this was not enough, even if you bust it with 30 minutes or more of exercise per day, sitting for the majority of the day will COMPLETELY negate your workout. Talk about a BUMMER!

The good news is that only 3 – 5 minutes can combat 55 minutes of siting. So…. Here is a weekly challenge that you can incorporate into your daily work, home routine!


This week we are going to stretch and bend our waistline. I nicknamed this move as “The Fish”. You will begin simply by either standing straight up with hips slightly tucked or you can sit at the edge of a chair. Extend your arms straight overhead with fingers interlocked. From the rib cage, bend up and over to the right. The idea is to feel the movement coming up from your hands, straight to the ceiling, and then over at an angle. Be sure you keep your hips still. The fish is a static hold to engage the intrinsic muscles of the core. Slow and steady is the game.

(2 Minutes):

30 seconds: Lift up and over to the Right

30 seconds: Lift up and over to the Left

30 seconds: Lift up and over to the Right

30 seconds: Lift up and over to the Left

(2 Minutes):

10 seconds: Lift up and over to the Right

10 seconds: Lift up and over to the Left

10 seconds: Lift up and over to the Right

10 seconds: Lift up and over to the Left

10 seconds: Lift up and over to the Right

10 seconds: Lift up and over to the Left

10 seconds: Lift up and over to the Right

10 seconds: Lift up and over to the Left

10 seconds: Lift up and over to the Right

10 seconds: Lift up and over to the Left

10 seconds: Lift up and over to the Right

10 seconds: Lift up and over to the Left

You can remember to do this the last five minutes of every hour or when you finish certain task. Try and complete this 1 – 2 times per day this week. Wait… you ask what do I do the rest of the 3 – 5 minutes each hour I am sitting? YOU SIMPLY STAND or incorporate other Savage Standard Monday Challenges (prancing, tucks, scapula pulls).

Remember… the overarching and ONGOING challenge is to stand or move more than you sit. Simple as that!

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