Fact. You’re made to move and not to sit around watching TV and eating chips. You’re given two legs and a butt for a reason.

Another fact. Your brain likes movement, and this helps you become a smarter person. Some of us (me exactly) need all the help we can get.

And another interesting fact. Most of your calories are burned outside of formal exercise. And that’s not to say lifting weights is a waste of time because getting stronger is always better.

Besides, where else can you curl in the squat rack and admire your guns?

curl in the rack

There’s a line of thinking that going to the gym is all you need to look fabulous and be healthy. Sorry to disappoint you but you need to do more. More I say? Yes more.

Resistance training is a huge piece of the puzzle but it’s not the only piece. Because if you’re relying on a few hours in the gym for all your fat loss or muscle- building solutions, you’re sadly mistaken. (1)  

Now I’ve established that you need to move more throughout your day to make you a smarter, leaner person and more well-rounded person, here are some suggestions for moving more in the work place, home or wherever you are.

Don’t move until after you’ve read this. 😊

1. Workplace

A trainers workplace has them on their feet most of the day, observing and motivating clients. Who wants a trainer who’s sitting down checking their Instagram while you’re busting your behind? Yeah, I didn’t think so.

However, if you have a job that has you sitting for most of the day, try these tips on for size.

A. Take the stairs and not the elevator, if that’s an option.

B. Rather than send a short email to a co-worker, get up and go talk to them, even if you don’t like them much.

 C. Stretch at your desk. Hold these stretches shown for 15-30 seconds.

D. Walk before you eat lunch. For example, if you get 30 minutes for lunch, stroll for 10 minutes and eat and relax for 20 minutes. Even better, do it with a co-worker and make each other accountable.

E. If you feel uneasy about moving while everyone else is watching, try these exercises on for size. Nobody will know.

F. If you’re stressed or find yourself slouching stop and take some deep breaths.


G. If your boss walks toward you with that look on his or her face, get and run as fast as you can. Odds are they will not catch you. Kidding, you shouldn’t do that. Or should you?


 2. Home

There’s a ton of distractions around the house because  it’s your castle, your sanctuary and your place to relax. However,  if  it’s your goal to lose fat, keep in mind that it only takes 20 minutes in any fixed position to slow down your metabolism.

And if you stood up instead of sitting down for an extra 3 hours a day, you could burn over 30,000 calories during a year or 8 pounds of fat. That’s nothing to sneeze at. Even if fat loss isn’t your goal, your body needs to move, so get up and move baby.

Here are some suggestions.

A. If you’re feeling energized, use your household items to get a great training when you haven’t the got time for the gym.

B. You know that stack of laundry and dishes that need doing? They’re not going to clean themselves.

C. Other household chores like vacuuming and cleaning the bathrooms need to get done also. And (if you do them) you might earn brownie points with your partner.



D. Outdoor activities like mowing the grass, weeding, watering and clearing out the garden beds will raise a good sweat.

E. Walk the dog or yourself for 10 minutes or more.

F. Get your kids off their video games and go play catch, basketball or hide and seek. In fact, I’m going to this right now.

3. Gym (yes even the gym)

You sit in the car to and from work, sit at work (depending what you do) and then sit when you get home. With all that sitting why would you want to sit at the gym?

The answer is no, of course.  You don’t need to sit on the machines and mindlessly go through your training. Instead exercise with your two feet on the ground where you can challenge your balance, be engaged and burn more calories.

Use the training below as an example but any standing exercise will do. However, please alternate upper and lower body exercises.


A. This is 3 a day a week program. Rest 48 hours between trainings. For example, Monday-Wednesday-Friday.

B. Complete the following routine has a circuit and rest when needed between exercises. Rest 90-120 seconds at the end of each circuit.

C. For single arm/leg exercises do the prescribed repetitions on each side.

D. Use a weight that allow you to complete all the repetitions with good form.

Day 1

4 circuits-5 repetitions for each exercise with a heavy weight.  Farmers carry 50 yards

Day 2

3 circuits-10 repetitions for each exercise with a moderate weight. Farmers carry 50 yards.

Day 3

2 circuits-15 repetitions for each exercise with a moderate to lighter weight. Farmers carry 50 yards.



1A. Goblet squat

1B. Single arm row

1C. Single arm push press

1D. Goblet side lunge

1E. Farmers carry


Finishing up

You’re given two arms, two legs and a behind for a great reason. You’re meant to move and be awesome. Going to the gym and then sitting on your butt the rest of the day doesn’t work well for you or your health.

Finding more ways to move throughout your day no matter how small or insignificant will improve your body, mind and soul.

Yes, walking to the fridge counts too.

Email- shanemcleantraining@gmail.com



  1. swosei12blog

    This is quite useful, especially the quick workspace exercises. I work on the 8th floor and I would love to take the stairs for my smoke breaks (I mean, for going to get a breath of fresh air), but you cannot travel between the 1st and 2nd floors of my building.

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