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How You Can Balance Work and Exercise

How You Can Balance Work and Exercise

As fitness experts, there are plenty of opportunities to educate people on how to live their best life. Health and wellness doesn’t just include exercise, but your overall well being. Recently, we were able to lend some life-balance tips to Corp! Magazine. Read on.


Think about fitness this way: a one-hour workout is only 4 percent of your day. A 30-minute workout is just 2 percent. No matter how busy a person’s life is, there is always a way to sneak in exercise during a busy day. The great thing about exercise is that it can be modified to fit each individual’s lifestyle and schedule. Here are some ways you can get more exercise into your schedule.

Switch up your lunch routine

For typical nine-to-five jobs, squeezing in a lunchtime workout is the most efficient way to go. Eat lunch before or after your workout, and then spend your hour on a walk, pumping iron in the gym or doing whatever activity you prefer. You’ll come back to the office refreshed, motivated and ready to finish the day strong.

Incorporate “deskercise” into your day

There are only so many responsibilities one person can handle. If your schedule is packed, find little ways to get in some exercises throughout the day. Find one minute to do push-ups, whether they’re at home or in your office (with the door closed). Take another minute during the workday to do triceps dips on the edge of a chair, push-ups against your desk, lunges or squats – whatever combination is best for you.

Connect with a fitness-minded coworker

Skipping a workout is difficult if you have a fit friend pushing you. Find the most fitness-minded person at your workplace and partner up with him or her to help reach your goals. It’s easy to make excuses for yourself. It’s not as easy to make excuses to another person. Plus, if they are at a different fitness level than you, it will be an extra push for you to not slack on your workout.

Schedule in a workout before work

For as hard as it can be to get out of bed early, morning workouts can be a real blessing. Once you get going, you’re jazzed up and feeling like you can take on the world. Thanks, endorphins! By the end, you start to think why you even thought about going back to bed. By raising your heart rate, you’re ready to take on the day with extra oomph. That’s one of the benefits of morning exercise – they give you energy to tackle the workday and have you going into your day feeling great.

Bring gym clothes to the office for an after-work sweat session

Not everyone is a morning person and sometimes after-work exercise can help ease the stress and anxiety the workday brings. Pack a gym bag with a few changes of clothes and throw it in your car or bring it to the office. You won’t have the I-forgot-my-gym-clothes excuse if you have a week’s worth of clothes in your bag.

Join a 24-hour gym

Not everyone has a nine-to-five job. If that’s your case, find a gym that’s open 24 hours so you have access to it whether you work out at lunch, before work or after work. There are benefits to having these types of hours, too. Depending on when you go, the gym could be all yours. No more fighting over free weights.

When it comes to working out, finding time to balance work and exercise is really about efficiency, problem solving and knowing what’s best for you and your schedule. If you’re committed to a fit lifestyle, however, you will find a way and make it happen, no matter what kind of obstacles you face.

Meet the Trainer – Xristina Kuhlmann

Meet the Trainer – Xristina Kuhlmann

Xristina is one of CKO’s beloved trainers. She is a National Academy of Sports Medicine (NASM)-certified personal trainer with a vast pool of knowledge. Her group exercise chronicles over 12 years teaching a variety of formats – boot camp, ride, core, strength and balance, yoga, pilates, cardio kickboxing and Zumba. She has specializations in senior fitness, functional movement training, and TRX.

When not motivating others to find a passion in activity which provides both mental acuity and physically health benefits, Xristina enjoys spending time with her husband and three children, be it traveling, good food or fine red wine. Learn more about Xristina and her journey to CKO:

How did you first hear about CKO?

I heard about CKO from my dear friend Shelby Reno. Shelby and I taught group exercise together for several years. Today she is one of my closet friends, and now I have the privilege of training at her first facility.

What was the one thing about CKO that stood out to you the most?

What stood out most about CKO is, regardless of one’s fitness level, anyone can participate in class, seeing and feeling results of resistance training using heavy bags. It’s just you and the bag!

How did you get involved in fitness?

Nothing sexy here. Simply said it was timing and being prepared when the opportunity presented itself. No one gets rich teaching group X. It’s a passion which includes having a love of fitness, inspiring and motivating people, empowering individuals, and then educating and guiding them to take charge so that they want to continue a healthy lifestyle.

What is your regular fitness routine?

I look at workouts cumulatively, which would be my total output within a week’s time. In that timeframe I seek to accomplish two to three hours of weight training, two hours of yoga, three to four hours of cardio, and two to three hours of active recovery (stretching, balance, resistance tubes, and body weight stuff). And, of course, kickboxing at CKO. For me, looking at things in a block of one week gives me permission to be flexible as well as cut myself some slack!

You have 12 years teaching group exercise. How is CKO different from other classes you’ve taught?

Teaching on heavy bags is definitely a new experience for me. I love that the workout is simply a good old fashioned butt kicking! In some ways it reminds me of boot camp, yet you can truly go at your own pace. When a participant works on a bag, the work is focused quite simply on their bag. It’s great to hear people say after class, “Wow, I needed that!” It’s a stress reducer on top of being an effective body sculptor and fat melter.

How do you motivate others to reach their fitness goals?

The best way I know how to motivate others is by meeting them at their current fitness level and building from there. I approach fitness in myself and others as an ongoing journey. It’s becomes a lifestyle. In life we have good days and bad, awesome trips and mediocre ones, ups and downs, and so on. Again, it’s looking at our actions and behaviors cumulatively.

What is one fitness goal of which you are proud?

I’ve accomplished many disciplines, including bike races, 25Ks, half marathons – with and without pushing a stroller – and two half triathlons. In one of those tris I was training a client in her first competition. I HATE swimming so I cheated and pretended to jump in but never did, LOL! She did great! I believe my biggest fitness goal and challenge still awaits me.

You have three kids. How do you pass down health and wellness to them?

I do have two wonderful sons and an amazing daughter. I feel pretty good about the fact that they enjoy participating and watching sports. All three of them are physically active and make pretty decent food choices. The old saying that “children learn what they live” holds a lot of truth. My husband and I are not perfect, but we focus on staying balanced in everything we do. He and I have always been physically active; it’s nice to see that trickle down into our kids’ lifestyles. Shaping and molding our young people begins within our own four walls.

What do you like to do for fun?

A lot! Not in any particular order: training, instructing and coaching – yep, all GREAT sources of fun. My job is truly fun, and I love what I do! My most important fun job is my family. I really enjoy being with them, especially when all three kids are home at the same time, doing nothing in particular, simply being together! Additionally it is awesome when my kids have their friends over and just chill. Dating my husband again as the nest empties has been incredibly fun, too. Other avenues include concerts, sipping wine with friends, chilling on the river while my husband fishes…and sipping wine 🙂 I’m a pretty simple person, all of the above brings me joy. 

What’s one great piece of fitness advice you’ve received? 

The best advice I’ve received was simply this: Every day cannot be race day. Do NOT go balls-to-the-wall every workout. This advice is actually something I had to tell myself several years ago after an injury. So it is this advice that I serve up to others and myself regularly. We must give our selves permission to actively recover and, yes, even rest!

Member Profile: Kurt Messingschlager

Member Profile: Kurt Messingschlager

CKO member Kurt Messingschlager was looking for his next fitness challenge when CKO moved in literally across the river from his condo. Kurt spent a year doing low-impact exercise and physical therapy due to injuries obtained from a car accident several years ago. After the yoga and physical therapy helped him to better manage his pain, he began searching out another activity with resistance and high intensity interval training. Luckily, CKO came into town at the perfect moment. Learn more about Kurt and his fitness journey.

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CKO Kickboxing Success Story: Scott Rawson

CKO Kickboxing Success Story: Scott Rawson

Scott Rawson was a three-sport athlete in high school and had an active lifestyle growing up. As an adult, however, life got in the way and he put his active habits aside to raise and support his three kids (ages seven, five and 18 months) with wife, Kelly. Scott broke out of his everyday routine when CKO Kickboxing moved across the street from Kelly’s workplace. The couple took their free-trial class and immediately signed up for a membership. Since then, Scott has made time for at least three CKO workouts a week, changed his diet and has lost 22 pounds since CKO opened in January.

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