dubstep

Its inevitable: Youve just finished penning your New Years resolutions in the front of your new Day Planner when you find yourself sitting at your desk again with a feeling of emptiness that seems a little like holiday-cheer withdrawl. Pump up your motivation and get the creative juices flowing by turning your workspace into a mini-retreat with these tips for staying active in the office.

Step one: the warm up

Every good workout begins with a series of gentle exercises to wake up your muscles. An easy way to increase circulation and kick your alertness to a whole new level is to start your day on the right foot (or the left one for that matter) -- take the stairs.

Get a natural energy boost first thing in the morning without caffeine. Whether youre climbing the whole way to your desk or just taking the steps for the first three flights, hoofing it increases blood flow to your brain. Feeling fatigued after just a few floors? Lean slightly forward and balance your weight on the balls of your feet for added endurance.

Step two: the stretch

Keep the energy flowing by lengthening your muscles while theyre still warm. Sit up nice and straight in your office chair, sucking your in your stomach for stability. Depending on how strong your abs are, you can rest your hands on your desk or hold onto the sides of your chair.

One at a time, raise each leg straight out in front of you under your desk, alternately flexing and pointing your feet while you inhale for eight seconds and exhale for eight seconds. Before lowering your leg, turn in and then out from the hip twice each.

Do the same for your arms by raising each one out to the side, flexing your wrist, and turning forward and back at the shoulder. Then, roll your shoulders, alternating forward and backward, to release any tension in your neck.

Step three: the muscle groups

You can tone your calves, butt, abs and arms without leaving your cubicle or even standing up. When you cant concentrate because you feel fidgety or when you find yourself falling asleep, a few crunches and curls will be just the ticket to get you back on task. Keeping these motions small will intensify the exercises and keep your coworkers in the dark about what youre doing.

Kick off your shoes and lower your chair until your knees are comfortably bent at a right angle. Then scoot forward in your seat until your kneecaps are over your toes. Work your calf muscles by bouncing on the balls of your feet until you feel tired. As before, you can keep your hands on your desk or hold onto the side of your chair depending on how your core muscles feel. Put a phone book or dictionary on your lap or rest your hands on your thighs for increased resistance.

While your chair is low and your feet are bare, give your tush a little attention. Scoot a little closer to the edge of your chair and start to stand up, resting your forearms on the desk as though youre just leaning to look at something more closely. As soon as your butt leaves the seat, pause and hold the position. Squeeze your muscles three times and sit back down. Repeat until you feel tired.

Give your legs a little break and stretch your glutes while you work your abs and dissolve that little tummy bulge. Sit up straight with your feet flat on the floor, knees together and directly over your heels. Remain seated while you use your stomach muscles to lift your knees straight up and hold the position while you inhale for eight seconds and exhale for eight seconds. Do it as many times as you can.

Finally, break the monotony of typing and mousing with some standard arm curls to shape your biceps and triceps. Havent figured out how to fit hand weights in your oh-so-tiny Kate Spade? Your desks tape dispenser is just right for a few low-weight, high-rep sets.

Step four: cardio

Those stairs that helped you start your day are going to be your best friend when it comes to burning off nervous energy (and unwanted calories!) before a presentation or meeting. Instead of turning to coffee, tea or soda, which will stain your teeth and fill you up with caffeine and empty calories, when your energy level is flagging, take a quick walk or jog up and back down three flights of stairs. The more nervous or tired you are, the more stairs youll want to climb.

Go through this series any time you start to feel sluggish. If you start to fight habitual cravings for empty calories from sugary drinks and low-nutrition snacks when youre tired by substituting some kind of physical activity at the office, the cravings will disappear and youll find energy you never knew you had.

* This article originally appeared in desire Los Angeles in January 2004.

Kristen King is a freelance writer-editor and consultant from Northern Virginia, and the host of b5media's http://www.LivelyWomen.com a daily blog dedicated to helping women live whole, healthy lives. Visit Kristen online at Lively Women or at her professional website, http://www.kristenkingfreelancing.com