3 easy tips to keep healthy
Scapular Contraction 
Perform 5-10 slow exaggerated squeezes of the shoulder blades and hold for 3 seconds at point B (full contraction) in the picture above. Do this once every hour at work to engage the upper back muscles and help maintain posture.
Remember to Eat 
We are more efficient when we eat nutritious foods on a regular basis. We should be eating a meal every 3-4 hours throughout the day. Also in doing this we avoid binge eating due to skipped meals. Nutrient dense foods to eat include fresh vegetables, fruit, whole grains, nuts, seeds, lentils, lean meat, chicken, and fish. Set yourself an alarm every 3-4 hours, have healthy foods available and convenient, pay attention to your hunger cues, and you will have sustained energy through the day.
A Plank a day… 
can keep the doctor away. Planking is a staple exercise for core muscle stability. As we sit through most of the day our core muscles weaken. A weakened core can lead to many undesired outcomes including loss of balance control, postural instability, hernias, and other soft tissue injuries. Shoot for the position in the picture above and make it a goal to be able to hold that position for 1 minute or more without moving. You should feel this working in your lower back and internal muscles in the stomach area.
Scapular Contraction
Perform 5-10 slow exaggerated squeezes of the shoulder blades and hold for 3 seconds at point B (full contraction) in the picture above. Do this once every hour at work to engage the upper back muscles and help maintain posture.
Remember to Eat
We are more efficient when we eat nutritious foods on a regular basis. We should be eating a meal every 3-4 hours throughout the day. Also in doing this we avoid binge eating due to skipped meals. Nutrient dense foods to eat include fresh vegetables, fruit, whole grains, nuts, seeds, lentils, lean meat, chicken, and fish. Set yourself an alarm every 3-4 hours, have healthy foods available and convenient, pay attention to your hunger cues, and you will have sustained energy through the day.
A Plank a Day...
...can keep the doctor away. Planking is a staple exercise for core muscle stability. As we sit through most of the day our core muscles weaken. A weakened core can lead to many undesired outcomes including loss of balance control, postural instability, hernias, and other soft tissue injuries. Shoot for the position in the picture above and make it a goal to be able to hold that position for 1 minute or more without moving. You should feel this working in your lower back and internal muscles in the stomach area.