Frequent, flexible, and free. That's my motto with Your Job Is Killing: A User's Guide to Sneaking Exercise into Your Work Day. Please read on to enjoy an excerpt from my upcoming third book. It will help you understand why I wrote this book, and how it can help you and your fellow professional sitters to sit less and move more at work. Your very life depends on it.
(copyright 2019 Amanda Sterczyk, all rights reserved)
It was an office job that precipitated my career change into the fitness industry. After spending several years at home with my young children, being confined to an office took its toll on my emotional and physical well-being. Endless meetings and conference calls where I felt chained to my chair were the norm. All I wanted to do was get up and go for a walk. In fact, at one point I was reprimanded for spending too much time visiting colleagues’ offices. Even though I was applying a 1980s solution to a 21st century problem, my boss thought my added movement was making me unproductive.
Do you have a desk-based job? Are you a professional sitter? The knowledge-based economy means that many adults sit at their desks and in meetings for hours at a time every day. Productivity, profit, and professionalism lead people to remain seated at all times. But we're not in an airplane, and there is no turbulence. This physical inactivity is killing us.
This book will help teach you how to sneak “snacks” of exercise and movement into your work day. This is not some “let’s crush it with squats in the boardroom” type of book. It’s not about how to get the most out of your new treadmill desk. And it’s not an exercise manual either. There are plenty of resources available to show you how to exercise at work, including my free online course, “Add Movement at Work.”
With this book, I want to show you that adding stuff to your office to encourage movement is not the most practical or cost-effective solution. Instead, I’ll show you that moving more at work needs to be frequent, flexible, and free. I’ll leave the sweaty, costly, and complex office workouts to others.
If you read my first book, Move More, Your Life Depends On It, you’ll notice some similar content in this book. When Move More was first published, I was often asked, “Who is this book for?” My response was: for anyone who sits too much — for physically inactive office workers, for sedentary older adults, and for anyone who needs to break up the time they spend on their duff.
Regrettably, some of these groups didn’t identify with the message in Move More because they didn’t “see” themselves portrayed in my first book. Hence this updated perspective, which is targeted specifically to professional sitters.
You can visit Amazon to purchase your copy today.
The following excerpt is from my upcoming fourth book, I Can See Your Underwear: My Journey through the Fitness World. It describes my first in-home private training client in 2010. I was a new Essentrics® instructor, and completely naive about how to navigate the fitness world.
(copyright Amanda Sterczyk 2019, all rights reserved)
My very first private session was probably my scariest encounter. And it actually kept me away for privates for a few years after that. A woman had contacted me about an Essentrics standing and floor workout in her home. We’re talking early in my newfound fitness career, circa 2010. You know, pre-iPhone (for me), pre-social media checkins (for me), pre-Find My Phone apps (yup, you guessed it, for me). When you went somewhere, no one knew where you were. Unless you told them beforehand. That was my first mistake.
I arrived about two minutes before our scheduled time. My first doorbell ring went unanswered, while my second one had me greeted by a face peering past a chain lock. After introducing myself, my new client unlocked the door and revealed her workout clothing. It included a very see-through top, minus a bra for support. At least that’s what I think, as I looked away fairly quickly.
When I did look away, my gaze fell over her interior. It appeared as if every square inch of floor space was filled. The technical term is hoarding disorder. My client backed up so I could enter the small, crowded foyer. As I was removing my shoes, she closed the door. I was still assessing the space in front of me, trying to determine if how one, let alone both of us, would have enough space to exercise. That was my second mistake, and we’ll circle back to it in a moment.
My client invited me into a beyond-capacity living room. I had already determined that the floor portion of the workout was no longer feasible, so I was quickly assessing in my head how to modify the workout to be standing-only. You’ll recall that I was a very new fitness instructor, with limited instruction time under my belt, so thinking on the fly was a skill I had not yet acquired.
I stumbled over my words as I explained to her that we’d be doing something a bit different. Then I asked her if we could move the coffee table so we could face each other in the room. She balked at the idea, so I quickly offered to stand in the hall while she stood between the sofa and the table.
Let me explain a bit about Essentrics here before I continue: the workout is a non-impact, bodyweight routine that uses large, flowing movements in order to work the joints through their full range of motion. In addition to having space on your exercise mat to move, you need space in the air around so you don’t bang your hand or arm on anything. As you can well imagine, the current configuration was making it difficult to complete circulate movements in a flowing manner. I banged a few things as we were “moving” through the workout, something that was causing distress in my new client.
I realized that this was probably going to be my one and only visit to this client’s home, a fact that wasn’t disappointing in the least. At the end of the thirty minutes, I turned to leave. And the door wouldn’t open. It turns out the client had locked the door from the inside, and thrown away the key (so to speak). But seriously, the door was locked, and the deadbolt was missing the required key.
I looked around the cramped and messy vestibule to locate the key — I was suddenly feeling very uncomfortable and wanted some fresh air — but to no avail. Did I mention that, even though it was the height of summer, every door and window was shut tight, every curtain and blind was drawn. And, it would appear, every door was locked. A wave of panic rolled through my body.
Shit, shit, shit. What had I gotten myself into? I was seriously questioning my new career, not at all comfortable in this current situation. Was she going to let me leave? Why was she taking so long to get to the door? Right, ALL the stuff blocking her path. I turned around just as she arrived by my side. She leaned over a small table with multiple, identical drawers. She opened one and extracted the key for the deadbolt. How had I never noticed her remove the key and place it in the drawer upon arrival?? Short answer: I was overwhelmed by the sheer volume of things in her house. Long answer (sort of): I was so trusting, that it never occurred to me to imagine a negative outcome; and yet, no one knew I was there.
When the client finally unlocked and opened the door, I exited and headed for my car as quickly as possible. I drove home with all the windows open, taking lots of deep breaths along the way. And it wasn’t just for the fresh air. I had to calm my rattled nerves. I’m sure it will come as no surprise to you that this client never contacted me for a follow-up session. That was fine by me, because I would have refused. The entire incident scared the bejesus out of me. So much so, that it took several years until I was willing to entertain the thought of additional in-home private sessions. I would stick to group classes in more public spaces. Pretty ironic, don’t you think?
Last week, the world of professional football was stunned when starting quarterback Andrew Luck announced his retirement. It was at the end of a pre-season game, and few saw it coming. After all, Luck is only 29 years old; he’s in the prime of his NFL career. But he’s been saddled with injuries and pain. I think he made the right decision for his body. To be so young and in so much pain — pain that can be avoided.
We discussed it a few days after the surprise announcement. The general consensus at the family dinner table was this: he’s smart to get out while he still has a chance to recover from his injuries and enjoy life. The topic got me wondering about my sudden departure from the world of fitness. (If you’re just tuning in, let me catch you up: I announced in July that I’m putting my fitness business on hold and returning to the paid workforce.)
Although I was sad when I made the decision and began dusting off my resume, I was also relieved. You see, I sustained two foot injuries in two consecutive years — and yes, the second injury was a direct result of lack of healing time from injury number one.
After I got through the emotional journey of saying goodbye to my business that I’ve been nurturing and growing for nine years, I heaved a huge sigh of relief. Relief that my foot could finally heal properly and no longer cause me pain. I was still soldiering through classes and privates with clients, even though I was in pain most of the time. But the pain was impacting my personal time. In a nutshell, I wasn’t enjoying life.
So consider this my official retirement…from fitness. You know I’ll still be writing books — Your Job Is Killing You will be out this fall — but the only workouts I’ll be doing, or not doing, are ones for myself. Because some days, I like to take a break and let my body rest. It’s tough to take a break from working out when fitness is your business.
As I write this, I still haven’t found a job. But I’m optimistic that I’ll find the right role in the near future. It’s a retirement from fitness, but a new beginning in another field.
Amanda Sterczyk is a Certified Personal Trainer (ACSM), an Exercise is Medicine Canada (EIMC) Fitness Professional, and a Certified Essentrics® Instructor. She offers in-home personal training in central Ottawa. Amanda specializes in helping older adults maintain and increase strength, flexibility, and mobility. No fitness goal is too small, in her opinion.