Fighting the Sedentary Workday: The Bicycle Desk

In 2012, I participated along with the KCHWC staff in the 8WW program.  As the years went by after college, my level of physical activity continued to decline.  There was the summer I ran a couple of half marathons, and of course the long runs leading up to it.  There was the summer I hiked over twenty of Colorado’s 14ers.  But in between there were plenty of weeks that I didn’t do anything to stay in shape.  Fortunately for me, my body shape doesn’t revolt against me for not working out.  But when I participated in 8WW, it proved that I wasn’t in as great shape as I had assumed.  It opened my eyes about how poorly I kept hydrated; and my cholesterol ratio and phase angle had shown how physical inactivity was affecting my health down to a cellular level.

Throughout the program, and in the months prior I kept a good lifestyle, with better choices on food, and hydration, that the 8WW program instilled in my habits.  But getting in workouts has never been easy for me.  I work for myself, and am not paying the bills unless I’m planted in front of my computer.  Just to get work done, I’m used to working 10-12 hours per weekday, sitting at my desk.

Then one morning I kept finding myself looking at paved bike path routes from Vail to Glenwood Springs, and discovered a new “why” to make the workouts happen.

Immediately I got to work on a solution.  Using all items I already had, I assembled the bicycle desk that I’ve wanted to construct for months…

bike deskUsing a card table elevated by four orange home depot buckets I was able to raise a work station, complete with water, a wireless keyboard and mouse, and my computer over my road bicycle.  I had the road bicycle from occasional summer rides, and the trainer that I swore I was going to use daily at the time I ordered it, like so many others who purchase home workout equipment.

I don’t have a set amount of time that I set up at the bicycle desk.  But I do change into workout clothes to pedal more seriously.  I save work that is best to be done by bicycle: reading through emails, quick replies, and some writing or reports.  Sometimes I step off the pedals and use it as a standing desk, while deep in thought or have to make a phone call.  Then I get back to pedaling.  If I’m set up at the bicycle desk for two hours, I figure I get an hour and a half of medium cycling at a medium resistance.

I look forward to seeing how this change in my workday will pay off once I’m out on the road and trails this summer, and hopefully feeling the fitness level to accomplish the bike rides I strive to do this year!

30 Day Challenge: The Plank

We want to invite you to join a new Facebook community to help you reach and attain new workout challenges. – the 30 Day Challenge.  Every 30 days we take a different exercise and create a challenge.

The first one is a plank challenge that will begin this Friday, the 21st.

 30 Day Plank Challenge

The challenge is to begin by holding a plank for 20 seconds and slowly increase your time to 300 seconds by the end of the 30 days.  Feel free to participate on your own or post updates about your success.

Please like the 30 Day Challenge on Facebook and join us!

Join in on the 30 Day Challenge from the comfort of your home and share your successes on the Facebook page.

A Home Workout While Watching the Winter Olympics

Do you have the Olympic spirit?

If you’re watching the Winter Olympics coverage each night, why not get your heart beating, along with Team USA, for the nightly coverage?  We came up with this easy at home workout, which doesn’t require any equipment, as you’re watching the competitions and results.  As you’re watching the prime time coverage, look out for certain events or announcements, and do the corresponding workout activity.  Get in shape and cheer on our team!

2014 Winter Olympic Prime Time Workout



Go Broncos – Superbowl Workout for Your Team

go broncos photo: Go Broncos! denver-broncos-sportsroids-alex-v.jpg

Get an awesome workout while watching the Super Bowl.  Get on your feet and cheer on the Broncos this Sunday in the Superbowl! While our team is giving all they got against the Seattle Seahawks, pull your weight for the Broncos from your living room!

Double your calories burned by doing the exercises for both teams!  All of the below exercises require no equipment and can be done in the comfort of your living room in front of the big screen TV!

1st down = 5 pushups
Extra point = 20 cross body punches
Field goal = 10 mountain climbers
Fumble = 10 pushups
Interception = 20 squats + 20 crunches
Kickoff = 10 Russian twists
Punt = 20 seconds plank
Return = 10 squats
Sack = 10 tricpes dips
Safety = 20 ice skaters
Snap = 5 jumping jacks
Touchdown = 30 seconds quick feet plus 10 burpees

Good luck and Go Broncos!!!