Three Ways to Get More Standing Time on the Job

Hi, I’m Dr. Joanne Wu and I am here to inspire movement in your healthful living, starting right at work.

Today, we will review why it is important to get up from prolonged sitting and three ways to get more standing time on the job.

Prolonged sitting tightens up hip flexors and often leads to pressure point developments in our low back and legs. Beyond physical stress, sitting behind a desk can feel mentally exhausting.

If you don’t have access to an alternate sit stand frame that can convert your work station from sitting to standing, do not worry. Here are some ways to make the best with what you have.

1.)   Start with Stairs

Walk the stairs to your office and take another round of flight during lunch hour. Just around 5 minutes a day can help you boost cardiac fitness , tone your legs and help you maintain your weight. This also helps you break away from screen time and allows you to re-center your energy.

2.)   Squat before sit

Squat and hover at your seat before you sit every time and you could do your workout right at your office. Another great one is to stand after your initial squat, support your low back as you find a stretch behind you. This will help you relax your hip flexors and help you stand taller next time you are up.

3.)   Stroll every sixty

Grab some water, take a lap around the office. Make it short but smooth. Every hour is a good target to take a stroll and loosen up those legs. Another opportunity to add more standing time is do a walking meeting. Forget coffee at your meetings, multitask and keep your energy alive!

Thank you for joining me today to help you find wellness in your life!

Feel free to check out my other Fit2bWell Health tips and videos to help you in your journey towards a better you.

HalloweenYoga for the Whole Family October 26th

Halloween Yoga

Get Motivated: Finding What Moves You and Sticking to It.

Real goals are simple if we harness our motivation and visualize success. But it is not that easy, most of us who are innately highly motivated can feel unmotivated at times. In fact, sometimes we get into such a slump that even thinking about positive change can be overwhelming and even hopeless. And when failure sets in at attempts to get started again, we find excuses to be at the forefront of delay of unlocking our potential to get out of our slumps. Here are some tips to take it one step at a time and set you up for success to dream for reality once more:

1.)   Set one goal: establish focus

Don’t let too many things pile in your life. De-clutter your physical space. Harness your energy and find focus. You can do your other goals, when you have finished this one.

2.)   Inhale inspiration

I draw my inspiration from my community, my travels, and my experience. We build on connections and we seek to understand and be understood. Learn from those who have triumphed and you too will find extra in your ordinary.

3.)   Get excited with positive thinking

Recognize negative self-talk. What is really going on? Try squashing that energy like a dead bug. As Zig Ziglar said it best: “Your attitude determines your altitude.”

 4.)   Build anticipation with daily intentions

The power of daily intentions in conscious living is often misunderstood. The more you are able to visualize your success by acknowledging your goal, the more you are able to lead yourself there.

 5.)   Post your goal: Commit out loud

Nothing sets in reality like saying something out loud and sharing it with others. Hold yourself accountable and you will feel more responsible. So go on, say it with pride!

 6.)   Lean on support: you are not alone

This road to success is not easy without friends to lean on. Don’t isolate yourself, learn from each other. Be stronger as you garner strength from your community. Ask people for advice. Trust me, many people are not just eager to help, but are honored to be asked.

7.)   Dynamic stability: life is a flow

Trend towards improvement is better than large leaps of fluctuations. Don’t expect your growth to be linear. Life is a flow so expect turbulence. Root down on your strong foundation and you will find strength once again to head towards your goal.

8.)    Start small, dream big

Rome was not build in a day but there was a dream of its existence. Allow each step you take towards the picture of great success help push you forward and onward. Want to run a marathon? Start with a two minute run, and then add two each day. Build on your small steps and the leap will happen.

9.)    Stick with it:  learning how to gracefully step back

Don’t give up. Motivation will come back if you just let your slump be a bump. Don’t just steer yourself completely onto a new goal or a new fad. There is no instant gratification. Take step back, be patient, and re-examine your big picture goal. Let that fuel you and help you stick with it.

 10.)Celebrate success, no matter how little it may seem

We all need a pat on the back. Acknowledgement is positivity. Don’t’ let your intentions, your practical breakthroughs, go amiss. You deserve rewards to remind you that you are doing the best you can and you are worth it.  It doesn’t need to be celebrated with champagne or a party, but smile, look at yourself in the mirror and say “good job”! It matters.

Avoid Burnouts

Hi, I’m Dr. Joanne Wu and I am here to inspire movement in your healthful living, starting right at work.

We all can feel like we are in a rut sometimes and it is not simply a sign of job dissatisfaction or a need for vacation. We all have responsibilities but burnout is reached when those consistent stressors have taken a physical toll on our wellbeing. Poor sleep, poor attitude, poor job performance are all early signs.

Today, we will review three simple ways to avoid burnout and get the pep back in our step

1.)   Readjust our expectations

At the end of the day, tell yourself whatever is done is done. Learn to say no and quit comparing yourself. Turn off the computer at the end of the day and before you leave, close your eyes, take breath to reset and say to yourself  “I’m done, I’m good, and tomorrow is another day.”  Manage up the stressful emotions. You are in control.

 2.)   Exercise

The end of the day often brings fatigue. Exercise drops cortisol levels and can reduce stress. Just 20minutes of light exercise including a simple walk to your car can help reset your mood. So go ahead, park further from your car so you can let your mind drift towards yourself once again. You are worth it!

3.)   Connect with Friends and Family

Love is a great healing power. Don’t have time to meet up with others? Make a couple of calls on your Bluetooth on your way to the car or in the car. Don’t vent about your day, just tell them you are thinking of them and let go. You are more than your job.  Your friends and family are great reminders.

Thank you for joining me today to help you find wellness in your life!

Feel free to check out my other Fit2bWell Health tips and videos to help you in your journey towards a better you.





Eggs and Tomato Pie

Gluten free is no longer becoming a trend. It is a way of life. It has been known that a gluten-free diet can be anti-inflammatory. It is a diet that excludes the protein gluten. Gluten is found in grains such as wheat, barley, rye.

A gluten-free diet is also used to treat celiac disease. Gluten causes inflammation in the small intestines of people with this disease, making them really sick from malabsorption.  Eating a gluten-free diet helps people control their signs and symptoms of this disease and prevent complications.

This recipe is delicious, similar to many GF recipes on Simply  Check them out!

(Fit2bWell Tip: Many healthy and delicious foods are naturally gluten-free such as beans, seeds, nuts, fresh eggs, fresh meats, fish, poultry, fruits and vegetables. Most dairy is also gluten-free! It’s important to make sure that they are not processed or mixed with gluten-containing grains, additives or preservative)

Gluten Free Eggs Baked in Tomato Sauce Recipe (serves 4)


1 tablespoon olive oil
1 medium onion, diced
1 clove garlic, minced
1 (15-ounce) can of diced tomatoes
1½ cups tomato sauce
Black pepper
8 large eggs (can substitute out four whole eggs for four egg whites)
¼ cup parmesan cheese, grated – optional


Preheat oven to 350 degrees.

In a large skillet, heat the olive oil over medium-high heat. Add the onion and cook for 5 minutes or until softened. Add the garlic and cook for 30 more seconds. Add the canned tomatoes along with the juice and cook for about 10 minutes or until the liquid has evaporated. Add the tomato sauce and cook for another 5 minutes. Season to taste with salt and pepper.

Divide the sauce among four 12-ounce oven-proof ramekins, bowls, or mini skillets. Crack two eggs on top of the sauce in each ramekin, and sprinkle the eggs with a little salt and pepper. Sprinkle the parmesan on top and bake for 10 minutes or until the whites are set and the yolks are still soft.

Movement of the Month: Hula Hooping

Hula Hooping is no longer an activity for kids. I fell in love with this sport the last couple years when I spent my time traveling to festivals and dancing in the great outdoor summer son. Since then, I have become a certified Hoopnotica Fit and Flow teacher. The way the hoop flows the body really enhances our natural curves. It is a dance with our consciousness. You can’t help but laugh as you explore new moves with a hoop. Hooping has been helping many lose inches off their waist over the years and build cardiovascular endurance and improving balance.

 Check out this article I commented on in EveryDay Health!

 (Fit2bWell tip: Talk with your doctor about your desire to hoop. Seek out a fun but experienced teacher Make sure that foot, knee, hip and back problems are cleared before attempting any rigorous training event to avoid injuries. Consider doing this as a family activity, outdoors, and listening to a tune that moves you!)

Ten steps to hula hooping:

1.)   Wear comfortable clothing. Recommend no backless sandals or shoeless when you first start

2.)   Put the hula hoop on the ground and choose a hoop that reaches your chest or waist. The larger the hoop, the heavier the hoop (to a certain point) tends to be better for beginners due to its slower spin.

3.)   Step inside the hoop

4.)   Reach down and pick up the hoop with soft knees. Ensure hands are at a comfortable distance apart

5.)   Bring hula hoop to waist level. Step one foot in front of the other (approx 1-2 shoe lengths) with soft knees

6.)   Hold on to hoop but place on side of your body near top of pelvis

7.)   Spin the hoop clockwise or counterclockwise. Many feel comfortable with one side better than the other, so explore

8.)   Start to think about points of contact with the hoop. Those would be your push points. Push your stomach forward as the hoop comes around. Push back with the back as it goes around the other way. Sometimes circular motion with push points on side to side feels better. So see what works for you!

9.)   Keep breathing, keep smiling and keep the hoop spinning

10.) Expect the hoop to fall, and when it does, keep trying and have fun!