Corporate Fitness Program The Makeoverfitness Corporate Fitness Program is designed to help your employees reach their fitness goals. We offer free exercise routines, handouts, diet tips, online consultations and more. By using our tools and access to free online support, your company will produce a healthier more effective team.

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Printable Handouts for help your employee's with their fitness regimen.

Here are a list of nutrition handouts that will help your team reach their fitness goals. Each handout can be downloaded in word format so you can make changes if needed.

Image of one of the exercises you can do in the office. Good exercises you can do while you are at the office. 

Most individuals who work in an office setting have many problems and flexibility issues. Sitting for long periods of time in the same position is not good for the body. It is important to stand up and stretch and get the blood flowing to your body. The typical problems from sitting at a desk: 

Back pain: When you sit for long periods, your spine tends to compress. If your posture is bad, gravity accentuates the problem, which can lead to the back pain. 

Stiff muscles: Not moving for long periods can cause neck and shoulder pain. 

Tight joints: Inactivity can cause joint to tighten, which makes moving more difficult or even painful. 

Poor circulation: When you sit very still, blood tends to settle in the lower legs and feet and does not circulate easily throughout the body.   

Tension and stress: Intense mental focus can produce physical tension (stiffness and pain), which can lead to mental stress- a debilitating cycle. Facial tension and a tight jaw can cause headaches.

Repetitive strain injuries: These injuries are caused by repetitive movement, often of the hands. For example, carpal tunnel syndrome, a type of wrist pain, can result from improper use of the hands and/or poor positioning at the workstation. 

1. Interlace your fingers out in front of you at shoulder height. Turn your palms outward as you extend your arms forward to feel a stretch in your shoulders, middle of upper back, arms, hands, fingers, and wrists. Hold an easy stretch for 15 seconds, then relax and repeat. 

2. shoulder shrug: First, raise the top of your shoulders toward your ears until you feel a slight tension in your neck and shoulders. Hold for 5 seconds. Then relax shoulders downward. Think: “shoulders hang, shoulders down.” 

3. Turn your chin toward your left shoulder to create a stretch on the right side of your neck. Hold correct stretch tensions for 5-10 seconds. Stretch to each side twice. Keep your shoulders relaxed downward. Do not hold your breath. 

4. Lean forward to stretch and take the pressure off your lower back. Even if you do not feel a stretch, it is still good for circulation. Hold for 15-20 seconds. Put your hands on your thighs to help push your body to an upright position. 


Hotel Fitness Tips Tips, exercises and workout routines to try if you are living in a hotel. Even if you're on the road, you can still maintain your fitness levels.