Stretch - Put your hands on the back of your head.  Pull your elbows back and push your head back stretching arms shoulders neck and chest. 

Time seems to go by without noticing.  I created a habit of making sure time does not go by when it comes to going to the gym.  I feel so much better when I am working out and talking to people at the gym.  I see that others try to make exercise fun by socializing when they work out.  I try to go when people that I like to talk to is there and it's not too crowded.  I look forward to seeing friends at the gym so I get a workout and I socialize.  It keeps me going.  Even if I don't want to work out I get to see friends so it keeps me going.  If I don't feel like talking then I get a really good workout.  It's a win win situation.  If you would like to email me and ask any questions or just share so I can put a better perspective on the situation, you can reach me at donnabird2000@yahoo.com or reach me on facebook  Donna Brogley Bird.  I live in High Bridge NJ in case you get another donna that comes up.

Triceps- stand with your back to your desk.  Put both hands on the desk.  lower your body so your elbows bend then push back up straight.  Repeat as many times as you can.  As always consult your Dr. before doing any new exercise.

Went to the gym this morning.  It's been a busy summer but I got to the gym at least once a week.  I did laps in my wheel chair after using the weights.  My legs get too weak if I do anything with the legs so I figured I can get my heart rate up using my arms in a wheel chair.  I did get my heart rate up.  Not a lot but it's something.  It keeps my arms Strong for when I do need to use the wheelchair.   I went to the boardwalk and was able to spend hours traveling the boardwalk.  I exercise at home everyday when I don't make it to the gym.  Keep doing the exercise @ your desk.  Sorry I took so long to post.  Hope your having a great summer.

BACK - fitness at your desk.  Sitting in your chair, lean forward putting your chest on your legs.  Have two weights or two objects you can use as weights.  Lift out to the sides squeezing your shoulder blades together as you lift.  Do as many times as you can.  This will work your back.  Talk to your Dr before starting any new exercise.

It's been a busy summer.  I have been getting to the gym less then usual but I make sure I do my basic exercises at home.  I also make sure I eat less when I am doing less.  It's all balance.

abs- exercise at your desk.  Sit at the edge of your chair.  Lean back without touching the back of your chair.  If you can, lift your feet off the floor.  Hold this for as long as you can then repeat.  You can even lower and lift your body so it works different areas of your abdominal muscle.

It's been a fun summer.  When I go to the pool I get some kicking exercises in while holding on to the side of the pool.  It's not easy for me to get leg exercises so this is a good way for me.  If I do a lot of laying out at the pool I don't eat as much and I don't snack.  You are not getting any exercise if you are just laying out in the sun.  I find that the sunless tanning spray helps block the sun from burning me.  I use a tanning spray with sun block in it.  I get a little extra color and no burn.
Keep moving :)

Calf - stand at your desk.  Put your figure tips on the front of your desk.  Lift up on your toes then back to flat feet.  Repeat as many times as you can.  If you need some help at first use more of your hands on the desk to take some weight off.

It's summer and it is harder to get to the gym.  It's hard to get on the computer to write.  Sorry it took so long again to post the exercise @ your desk.  I find myself doing my exercises as I go through my day instead of going to the gym since I am out doing more in the summer.  I do push ups and calf raises before I go in the shower right at my sink in the bathroom.  I do sit ups before I get out of bed in the morning.  You don't have to do all your exercising all in one shot.  You can do one exercise then when you got a minute later in the day do another.  Just keep moving and don't over eat all the summer foods that are out there.  If you need help calculating your calaries go to fitday.com you can put everything you eat in the log and it will calculate how many calaries you ate.  Try to eat 500 calaries less then the amount of calaries it says you can eat the maintain waight.Enjoy your summer!

WAIST.. exercise at your desk.  Hold the arm of your chair with one arm and reach up and over your head with the other arm stretching your waist.  Repeat this movement as much as you can.

It's been a very busy few weeks for me.  I went away three times in two weeks.  Even though I felt warn out I went to the gym yesterday.  Keeping a routine is importent.  I tried not to go off a healthy eating routine too much.  It is so easy to get in bad habbits.  Being away I gotten into not signing onto the blog.  This blog helps me keep on track as well as helps others.

Legs- Squats- standing at your chair, sit and stand repeating as many times as you can.  This will work your legs and buttuck.

I went to PA for a few days.  I needed some rest today after an action packed few days.  I went horse back riding.  That isn't easy for me to do with the MS and scoliosis.  I needed to be carried to the car after holding myself on a moving horse for an hour but I am so glad I did it.  I can have an excuse to do nothing and an excuse to gain weight but I wouldn't feel good about myself if I did.

Triceps - Hands on the arm rests of your chair, arms straight.  Bend and lower your body then push back up again.  This will work the back of your arms.

It gets a lot harder for me to function when the weather gets warm and sticky.  I did my exercise at home today instead of going to the gym.  I did stretches, push ups, abs, and triceps.  No matter how I feel I got to do some exercise.  I didn't eat much since I didn't do a lot today.  But I always eat something.  I had a protein shake in the morning then salad for lunch.  It's important to calculate how much to eat so you don't over eat.

I'll try not to wait so long before I post the next exercise.

EXERCISE 2 Chest... push ups are hard but if you do them on your desk almost everyone can do them.  You can start out sitting in your chair.  Sit on the edge of your chair.  Put your hands on your desk shoulder width apart.  Bend at the elbows, lowering your body to the desk then push back up to straight arm.  Be careful not to lock your elbows.  Arms are straight but not locked.  You don't want to hyper extend your elbow.  Do as many as you can even if you can only do one.  When your ready, stand with your feet away from your desk.  Do the above instructions as you stand.  The farther away the feet the harder the exercise is and will work the check a little different.  Remember to check with your Dr. before doing a new exercise.

I'm a little sore from going to the gym yesterday. I did 35 push up today on my bathroom sink and some stretches.  I like the bathroom sink for push ups because the wall behind is perfect so my feet don't slide back as I am doing the push ups.  If you keep your heels down you will get a good calf stretch.  If you go on your toes it will be harder to do the push ups.

I had some fruit for breakfast today.  I don't like eating breakfast but I know I should so I have something small.  I usually eat lunch by noon.  Training yourself to not eat when your not hungry is the key and if you are always hungry, its hard at first but you can train yourself to need less food to feel hungry.  Count the cal. at first so you know how much you are eating.  You need a better way to think about food.  Mindless picking is your worst enemy

My strength over the years made me a very proud mom of Private First Class Brian Bird.  He went through boot camp over a year ago then he went to Afghanistan for a year.  He got pinned with a purple heart in March 2012.  He lost men...friends in his platoon but is still the caring, giving happy person I loved when he left.  He is the strongest 23 year old I know.  When I need insperation I look at him.  I think of him and I get out of bed in the morning... go to the gym... push myself to be a better person.  He went jogging just now.  I'm going to do some pushups!

Goodness...fitness..health... I spent an hour looking for a name that wasn't used.  I'm a personal trainer...I'm very healthy, I live a very healthy life and spent a lot of years learning and becoming an expert on health. Well everyone can learn more.  I hope to keep learning and helping people. I don't personal train anymore because I got multiple sclerosis [MS] 11 years ago.  I worked in corporate fitness for 16 years as well as personal training.  Now I am on disability but I have MS it does not have me.  I go to the gym, I eat the right food and the right amount of food so looking at me you would never believe I have a disease.  I do believe if I can do it you can do it.  I am an insperation for many people and I hope I can be for you also...anyone that takes the time to read this.  I came up with something we called FITNESS @ YOUR DESK at my corporate fitness job.  It was an exercise you can do at your desk.  Every week I posted a new exercise you can do at your desk while you are working.  I would like to do that on this blog.  This way before you know it you will have an hour worth of exercises that you added on slowly...weekly...so you are not doing too much too fast.  I hope to answer your questions or maybe answer a question you didn't even know you had just by chatting with me.  Just reading my experiences might help you to get healthy, lose weight, get out of a rut you are in etc. 

I was very much into sports when I was in school. I started learning sports nutrition early and how to be faster and stronger.  I decided I wanted to make money doing what I love so I became an aerobic instructor, then a personal trainer.  I took callage classes on health and fitness.  I was training to run a marathon when I started falling.... drop foot... it took a year to figure out I have MS.  I stopped running and skiing... I stopped a lot of things.  It took some time, maybe 3 years, for me to decide I can get up and still do things.  I started skiing again and running.  I had to find something that didn't give me as much pain so I used the stepmill instead of running.  Over the years I tried different things that would give me a workout without putting me in a lot of pain... But I never stopped.  After getting Lyme disease 7 years after having MS, it took me some time to build my strength back up.  I took a wheelchair into work instead of going out on disability.  I did my job but I was in a wheelchair so they pushed me out in their own way instead of firing me.  I am stronger now that I can take care of myself without the stress of work. 
I workout an help people.  I inspire people to take a look at what they are doing and eating, I enjoy it.  That's why I started this blog.

I went to the gym yesterday.  Take my wheelchair out of my trunk and roll in.  I lose my balance so after using a lot of energy on an exercise I don't want to have someone pick me up off the floor.  No excuses.  I can't walk so I will roll and have the best looking upper body I can have.  I had a muscle building drink for breakfast and a salad for lunch.  I don't eat a lot of food.  I try to keep it healthy food but I like fried foods...moderation...moderation...moderation.  I'm having wings and fried veggies tonight.  My husband is the best cook.

Exercise of the week... lets start with a stretch.  This way if your not exercising anyone can do this.  Sit in your chair...reach your arms up and stretch back, looking up to stretch your neck... circle your arms down and to the front of you... lean forward.  Repeat this as many times as you can.  This is an easy stretch but all new exercises you should consalt your Dr. before starting.