Fit Columbia • Personal Trainer, Aerial Yoga, Wall Yoga, Yoga, Bungee, Stretching, Columbia SC
Train on your schedule.


Speaking to MASCAVA: How to stay fit behind your desk

I had the privilege of speaking to the MASCAVA organization today about how to stay fit while working long hours behind the desk. I decided the best way to present this information would be to teach them how to be prepared and make the most of the what they already have access to.


Success depends upon previous preparation, and without such preparation there is sure to be failure.  ~ Confucius

Rabbit bags are pre-packed snack size baggies filled with your favorite snacks.  We make sure our kids have snacks and we need the same. Pretzels, Chocolate Covered nuts/berries, trail mix, dried fruit. If you have a fridge, you can put carrots, cucumbers and other veggies.

Workout kit includes a note card of the week’s WOD, tennis/dog ball, band, 2lb db, rubber band

"Intelligence and skill can only function at the peak of their capacity when the body is healthy and strong."~John F. Kennedy

1. Get up from floor or chair without using hands (keeps core strong)
2. Maintain or increase shoulder mobility and body flexibility (reducing chance of a hump back and/or kyphosis)
3. Add weight bearing exercises to ankles, knees, hips, shoulders, elbows, wrists (prevents injury and falling)
4. Get heart rate up everyday (circulates oxygen & blood)
5. Get inverted everyday (circulates blood and other bodily fluids)

SAMPLE WOD  1x8 (beginner) 2x10 (advanced) 3x12 (athletic)

Sample exercise and sample stretches listed below
Monday: Desk or wall push-up/tricep dip   (Open Cow Face)
Tuesday: Dumbbell tricep overhead press, Sit/Stand from chair punching with dumbbells (Tricep Stretch)
Wednesday:  Wall Sit Bicep Curl, Shoulder Press(Hamstring Stretch)
Thursday: Calf Raises & Step-ups(Tree Pose)
Friday: Band Sumo Squat* & Dumbbell Chest Fly(Carpel Tunnel Stretch & Rubberband work)
* Easier- sit/stand instead of squat


Change up your walking routine by adding quick jogs, little hops, sprints, skips, lunges, weights; or even better walk a different route each day and add some hills.  Change up the routine of walking up and down stairs by taking them two at a time or jogging up while walking down.  Keep changing up your routines.

Angie Sellers