• Background Image


    Danielle DiMartino

March 2, 2021

How To Stay Active With A Desk Job


The Covid pandemic has impacted everyone, including myself. Since November of 2020 I have been working remotely from home. Some will say “that’s great!”. However, with working from home comes long hours of sitting at a desk and being indoors. Sure, I’ll get up from the desk every now and then, but definitely not as much as I did when I went to the office. Finally, I decided that enough was enough, and I needed to find ways to stay active with a desk job. 

So, if you’re working remotely like me, or if you are in an office all day, these 4 tips are for you. Make sure and read until the end! The last tip is one of the most important, and should be implemented inside and outside of the office!


Put It In Motion

how to stay active with a desk job


When we sit for long periods of time it can cause tightness in the hips, back pain, and a general feeling of tiredness from being in the same position.

The tips below will give you more energy, increased productivity, and better concentration. They are super simple to follow, and are guaranteed to make you feel more active throughout your work day. 

Without further ado, let’s MOVE on to the tips! (see what I did there?)


Tip # 1: Move On The Hour


Take a walk to the water cooler or the break room, grab some coffee or a snack. Go over and talk to your coworker in the next cubicle or office. Wherever you choose to go, be sure to do it every hour. 

Set a timer on your phone as a reminder to get up from your chair and away from your desk for even 5 minutes. You will come back refreshed and ready to keep working. 

When we move our bodies, it helps to get our circulation going, increases our heart rate, and stretches out our muscles. 

When we sit for long periods of time our bodies will feel it! Being too sedentary can come with aches and pains, feelings of fatigue, and it can even pose a risk of blood clots. 

So, make moving throughout the day a priority for yourself and stick to it by doing the following:

  • Make movement a daily habit
  • Set a timer for every hour
  • Commit to staying active 


Tip # 2: Do Chair Exercises & Stretches 


Although you’re in a chair and at a desk all day, there are still exercises and stretches that you can do that are not only beneficial, but simple, and don’t take a lot of time. This is a great way to get your heart rate up, and to stretch out your legs and hips!

Chair Marches

  • Bring one knee slowly towards chest
  • Slowly lower leg back down
  • Repeat with the other side
  • Complete 20-30 times total

Elevated Push-ups

  • Place your hands on a chair or desk and get into a high plank position
  • Don’t let your hips sag
  • Lower body by bending at the elbows and bring chest to desk

Standing Toe Touch

  • Take a deep breath in while you bring your arms straight overhead
  • Exhale and slowly try to touch your toes while keeping your legs straight
  • Repeat 10-15 times

Correct Posture

  • Sit with a straight back, shoulders down
  • Feet flat on the floor
  • Knees at a ninety degree angle

For more on posture, check out coach Cathy’s article here – Why Good Posture is Your Friend For Mobility


Tip # 3: Walk During Your Lunch Break


Get outside and soak up some vitamin D! Bring a coworker with you for some company. 15 minutes of brisk walking a day will help you stay alert and focused for the remainder of the work day. 

Studies have shown that walking during a lunch break can boost concentration, productivity, and happiness. So go ahead and get outside! You won’t regret it. 

Vitamin D is so beneficial, and can help promote better mood, helps to regulate the absorption of calcium, and assists with reducing the risks of heart disease. 

Getting outside during your lunch break will help break up the monotony of the work day, as well. You will return to your desk refreshed and renewed!

Speaking of walking, let’s talk about my next tip for staying active with a desk job. 


Tip # 4: Take The Long Way


When you get to work, park in the furthest spot from the building.. This will help you get those steps in before you get to work, and once the work day is done. It’s an easy way to burn extra calories, and can really add up! You can burn an extra 10 calories every time you walk from your car to the office.

Another way to add in steps throughout the work day, is to use the bathroom that is furthest away from your desk. Think of how many times you use the restroom in a day! 

In fact, anytime you get up from your desk, whether it’s to go to the printer, get supplies, or going to a meeting, take the long way. If there are stairs in your office, even better. Keep on moving and keep on adding steps. 

There you have it, four tools to throw in your toolbox to help you stay active with a desk job. Implementing these will make all the difference! To recap: :

  • Move away from your desk frequently
  • Do some exercises and stretching at different times of the day 
  • Get outside during your lunch break for some sun and fresh air 
  • Take the long way, and easily burn some extra calories. 


Following these tips will help you to experience increased mental clarity and more energy, while decreasing feelings of fatigue. Who knows, maybe your work day will go by a lot quicker! 

And remember…

Small Steps, Big Results!

If you enjoyed this article, swing over to our YouTube channel to check out our latest videos here – Hybrid Fitness YouTube Channel

February 9, 2021

Ways To Improve Sleep

Do you wake up feeling sluggish and tired? Not getting the recommended 7-9 hours of sleep/night? And what about “monkey brain”? That endless racing of the mind that begins right when you want to fall asleep? 

If you are like so many others, and cannot get to sleep, or have trouble sleeping through the night, then this article is for you. Read to the end as I share my 5 tips on ways to improve sleep.

Sleep is so important to us as humans. It is essential to our existence, and has many benefits. When we get adequate sleep we feel refreshed, focused, and energized. Our concentration is improved, we feel great! 

But on the contrary, when sleep is compromised, we feel pretty bad overall; sluggish, non productive, headaches, and nausea. Just to name a few. 

The long term effects of inadequate sleep include high blood pressure, depression, diabetes, weakened immunity, and anxiety. How do we combat these? Let’s dive into those 5 tips, and find out!


TIP # 1: Make your bedroom sleep friendly

ways to improve sleep

Start by removing clutter. Having a clutter free space will help with undisturbed sleep. The room should be organized and comfortable. 

You also want to keep the room as dark as possible. Streetlights, room lights, and even the illumination from an alarm clock can certainly compromise sleep. A couple of things you can do to really enhance the darkness is to  get some blackout curtains, or even a fashionable eye mask. 

Your bedroom should be for one thing, and one thing only…


In order to do that, you need to separate everything else from it. Make sure and remove any work materials from your bedroom. Don’t keep laptops, phones, or files in your sleeping quarters, especially since a lot of people are working remotely from home. 

One of the best things you can do to make your bedroom more sleep friendly is by adding in a little aromatherapy. Use soothing scents like lavender to help you  relax, and create a calming space. 


TIP #2: Shut down electronics, and decrease screen time

ways to improve sleep

Have you heard of blue light?

Blue light is used in electronic devices such as computer screens and cell phones. During daylight hours it can boost attention and focus.

However, it can affect and interrupt sleep patterns. In a nutshell, blue light is exactly what it sounds like; light on the blue wavelength. Great to keep us focused and help with mood but not so great for nighttime use. 

Studies have shown that using electronic devices before bed can interfere with sleep by suppressing melatonin, which can then also reduce the amount of time we spend in REM; otherwise known as rapid eye movement which are the hours we spend dreaming, and in deep sleep. This is the most important part of sleep that helps us feel most rested. 

One of the best ways to improve sleep is to eliminate as much blue light before bed as possible. That means shutting the tv off, putting away the laptop, and hanging up the phone about one hour prior to getting in bed. The National Sleep Foundation recommends stopping the use of electronic devices at least 30 minutes before bedtime.

If you’re unable to completely eliminate all sources of blue light at night, you could utilize blue light blocking glasses. It’s definitely not the same as shutting down the electronics, but it’s an improvement!


TIP #3: Use white noise

ways to improve sleep

Have you ever tried sleeping in a room that was completely dead silent? It can be extremely difficult! 

You know what they say, “silence is deafening”.

White noise is a great solution. Especially if you’re a light sleeper. It can even help to drown out noise that can be bothersome. 

You can use a fan, or something as simple as a noise machine. Whether you like the sound of rain or ocean, a noise machine can be a huge help. 


TIP #4: Get ready for bed earlier than usual

 Try to stop answering emails, watching tv, or perusing through social media at least one hour before hitting the sack. Do your nighttime routine or chores earlier in the evening, that way it’s off your list of things to do. 

Having a simple routine in the evening before bed will decrease stress and promote feelings of relaxation. Create a consistent routine and stick to it. Maybe a cup of chamomile tea and a good book. The simpler the routine is, the less there will be to stress about once in bed. Doing this will help you to unwind and put your mind at ease. 

Which brings us to the next tip…


TIP #5: Meditate and breathe

Meditation and deep breathing can reduce anxiety, sharpen memory, and promote restful sleep.

Meditate for 10 minutes in a quiet space with eyes closed. Let thoughts come, acknowledge them, then simply let them go. 

Take a nice deep breath in, hold for 1,2,3 and then let it out slowly. This will help to calm your mind, as well as your body. 

Your thoughts will slow, and your body will start to relax. Focus on your breath by inhaling through the nose and exhaling through the nose. Let your thoughts come, acknowledge them, and simply let them go.

Meditation may be difficult at first, but I promise it will get better! There are many guided meditation apps to assist you on gaining better skills. I started using headspace a few years ago and it has really helped me with improving my meditation technique.

Don’t sleep on these tips!

There you have it! My 5 simple ways to improve sleep!

Let’s recap!

  • Make your bedroom sleep friendly to make it your sanctuary. 
  • Shut down electronics, and decrease screen time to prevent blue light.
  • Use white noise to lull you into dreamland; whether it’s a constant noise like a fan, or a machine that makes you feel like you’re in a rainforest. 
  • Get your chores out of the way, and get ready for bed earlier.
  • Meditate and breathe.

Now that you obtain all of the tools you need in order to defeat your nemesis that is poor sleep, it’s time to put them to good use! 

Start by just implementing one at a time, making it a routine, and slowly adding to it. You’ll be a professional sleeper in no time!


If you found this helpful, please consider subscribing to the Hybrid Fitness YouTube channel, and be sure to check out all the other articles from our coaches.

And remember…Small Steps, Big Results.

January 20, 2021

How to Fight Depression

5 Tips To Turn That Winter Blues Into Summer Smiles!


Have you felt down, depressed, or even isolated around having to social distance due to the Covid pandemic? If so, this article may be JUST what you need to help you take the steps needed to turn your mood around! Below, I’m sharing five simple tips on how to fight depression, kill the blues, and have you springing out of bed with an extra kick in your step!


What is Depression?


Depression is a state of low mood and aversion to activity which can affect a person’s thoughts, behavior, motivation, feelings, and/or sense of well being. 

According to a study from Harvard Medical School in July 2013, 1 in 10 adults struggle with depression. 

And, right now in our current state of affairs, between Covid bringing isolation to many of us, the holiday’s, time change, and seasonal change, who isn’t feeling a bit stressed out and down? 

Let’s talk about some things you can implement into your daily lives to combat these feelings of stress and depression!


Tip #1 – Stay Active


Staying active will give you a huge boost in feeling better!

Take the dog for a walk, join an organization, start exercising! Having something to look forward to will help with feelings of sadness or depression.  

When you exercise, your body releases brain chemicals such as: 

  • Dopamine 
  • Serotonin 
  • Norepinephrine 
  • BDNF
  • Endorphins 

All of which give you that “feel good” boost, or “runners high”, as some like to refer to it as. 

There are so many ways to incorporate exercise into your routine, and it doesn’t have to be crazy intense! 

  • Walking
  • Biking
  • Weightlifting
  • Yoga
  • Swimming
  • Playing sports

The list is endless!

And, as a result, your blood pressure may lower, and if you have diabetes, the long term effects may even be reduced!

Exercise becomes even more beneficial in a group setting, such as a gym. There is positive reinforcement, the support of others, a sense of belonging, and simply having fun while seeing positive results physically. Over time, friendships can develop and it begins to feel like a family. 


How to fight depression

Tip #2 – Get Outside Daily


Try and get outside every day! 

Take a walk in the fresh air, and feel the sunshine on your face. Even in the winter, we can bundle up and take in the cold, crisp air. There’s nothing quite as invigorating as fresh air!

Around 42% of Americans are deficient in vitamin D, and studies have shown that low vitamin D levels may be correlated with depression. One of the best ways to increase your vitamin D levels? Natural sunlight!

how to fight depression

Tip #3 – Do Something That Makes You Happy


Be sure to do things that you enjoy and make you happy!

  • Read a book
  • Have a cup of tea
  • Do something for someone else
  • Explore a new hobby
  • Spend time with loved ones (virtually if necessary)
  • Do something that is fulfilling or gives you purpose
  • Volunteer your time

There are no right or wrong things here. Whatever makes you happy is where your focus should be, and we should always take pleasure in the things we enjoy! 

How to fight depression

Tip #4 – Laugh


Keep in mind to laugh, at yourself and others. Try not to take yourself too seriously! Laughter really is the best medicine!

  • Watch a funny comedy movie or television show
  • Listen to a funny podcast or stand-up
  • Spend time with children – they’re always laughing!
  • Play entertaining games with friends

how to fight depression

Tip #5 – Keep a Journal


Journaling daily in the morning and/or at night is a great practice to get into. Especially if you’re feeling down or isolated. 

Document these feelings! It’s a great way to get them out of your head, down on paper, and be able to reflect on them. 

Don’t forget to write down any positive thoughts, as well! You can always look back on these as good memories. It may just spark the positive shift in mindset that you’re looking for!

how to fight depression

In Conclusion         


The effects of these tips on depression is a positive one, not a cure, but it can definitely help with your overall well being. By incorporating these things into your daily life, you should see positive results, and fast! Implement even just one of these this week, and I promise you’ll see improvements in mood, sleep, mindset, and motivation. Slowly build off of that, and you’ll be kissing the winter blues bye-bye for good! 


If you found this article helpful, please consider sharing with family and friends that would benefit as well!

If you enjoyed this information, please check out our other fitness & health articles here:


Swing over to our YouTube channel to check out our latest videos here:

Hybrid Fitness YouTube Channel