The Workplace Workout

Experts agree the best time to exercise is midmorning or midday, when testosterone and general energy levels peak. But if you’re like most of us, that’s smack in the middle of your workday. So, do you relegate your workouts to sub-peak hours? Quit your job and go freelance so you can control your schedule? Not necessary, says Tom Seabourne, tae kwon do champion, TV host and author of 16 books. His latest book, The Complete Idiot’s Guide to Quick Total Body Workouts, is based on an appealing premise: You can work out every part of your body right at your desk.

“Everyone can find a few minutes a few times a day to get a quick full-body workout,” argues Seabourne. “You’ve got to get your blood pumping and get out of your seat.” By focusing on fast-twitch, Type IIB muscle fibers, Seabourne’s program will “increase your anaerobic and aerobic power, get your blood flowing, burn additional calories and help to energize your day,” he says. That’s not a bad set of outcomes, but perhaps an even more compelling argument for workplace workouts is the slate of recent studies showing that sitting for long periods of time can wreak havoc on your health -- even if you exercise regularly before or after work.

Below are 12 exercises that together will give you a total body workout, whether you have your own office or sit in a cubicle. Admittedly, a few of them may raise some eyebrows, depending on your office culture, but many can be done without anyone being the wiser. And even if your co-workers snicker at first, when they see the results -- both on your body and in your level of productivity -- they’ll be lining up at your desk for tips.

1. Swap out your core-killing office chair for a Swiss ball. Even better, if you have the means and your boss is laid back about such things, attach your computer to an exercise bike.

2. Pace back and forth while on the phone. If you have your own office, get a long cord and use the extent of it. If you’re in a cube and pacing would bother your co-workers, then march in place.

3. Do 45-degree planks on your desk while reading. First, bend your arms at a 90-degree angle and place your forearms on your desk. Then step backwards to form a plank from your shoulders to your ankles. Contract your core and hold for 30 seconds.

4. Drop a pencil and do some push-ups -- a couple of max sets (go to fatigue, generally 10 to 25 reps) a day, two to three times a week. Notice how quickly you’re able to increase your reps.

5. Do some dips in your chair before sitting down. With your heels on the ground, hands on the chair arms, and both legs straight and pointed away from you, lower yourself to the chair by bending your arms until your elbows reach a 90-degree angle. Then push back up for five to 15 reps. (If you’ve already swapped your chair for a Swiss ball, sit on the edge of your desk with a straight back, curl your hands around that same edge and place your calves on the ball, legs straight. Slide your butt away from the desk so your hips can descend toward the ground. That’s your starting position for the dip.)

6. Do squats while on a conference call. Keep doing them until you begin to lose your form or the call ends. Or until you start to talk funny.

7. Press your heels into the floor while typing. This easy and discreet move trains your quads, glutes and hams isometrically.

8. Pump your arms as fast as you can, like you’re sprinting. Go for 15 seconds, adding two seconds a week until you can do a full-minute arm-sprint.

9. Place a ball between your knees and squeeze. Do three sets of 10, and hold for three seconds per rep.

10. Do heel raises at the water cooler/fountain. Fifteen reps twice a day will work your calf muscles.

11. Do two-arm biceps curls while staring at your computer screen. Leave two (cheap) dumbbells at work and do two sets of 10 reps every other day. Bring heavier weights to the office as you get stronger.

12. Similarly, do dumbbell shoulder presses in front of your computer. Start with two sets of 10 reps and increase the weight as you get stronger.

5 Colors to Pile on Your Plate

Want more energy? Improved stamina? Calmer nerves? Eat your colors and harness the power of phytochemicals -- organic compounds found in fruits and vegetables that endow them with their respective colors, each of which bestows unique nutritional benefits.

Carolyn Dean -- a physician, a neuropathic doctor and the medical director of the nonprofit Nutritional Magnesium Association (NutritionalMagnesium.org) -- has been following the rainbow for years. We asked her to explain the various properties of red, orange, green, white and blue foods so you can better balance your diet and attack specific health issues.

Reds
What to eat:
Tomatoes, beets, red apples, cranberries, red grapes, pomegranates, raspberries, strawberries, watermelon and red peppers.
Why:
The same fruits and veggies responsible for staining your best dress shirts are also believed to fight prostate cancer, cardiovascular disease, diabetes and -- listen up, guys -- male infertility. According to Dean, crimson-colored crops contain varying amounts of lycopene and anthocyanin, two naturally occurring chemicals in plants that are as rich in antioxidants as they are in difficult-to-pronounce syllables. Antioxidants, of course, are powerful molecules that cruise around your body, bonding to and safely defusing other less stable molecules (called free radicals, man!), which, if left unchecked, could cause you some serious cellular damage.

Oranges and Yellows
What to eat:
Oranges, papayas, pumpkins, carrots, yellow squash, lemons, sweet corn and pineapples
Why:
Sure, a tall glass of Tang can deliver your daily dose of vitamin C, which aids in the healing of wounds and the synthesis of collagen. But actual oranges and similarly shaded foods also provide you with the pigments alpha- and beta-carotene. “Beta-carotene is a precursor to vitamin A,” says Dean. “The body converts this compound into vitamin A, which in turn promotes healthy vision, strong bones and smooth skin.” Got psoriasis? Eat more oranges.

Greens
What to eat:
Spinach, green apples, honeydew, broccoli, kale, Brussels sprouts, cabbage and avocados.
Why:
Milk may do the body good, but spinach may do the body even better. Greens are actually packed with higher and more absorbable concentrations of calcium than dairy products. They also contain the phytochemicals lutein and zeaxanthin, which are important for vision. “And that’s to speak nothing of the chlorophyll in greens, which is a great detoxifier,” says Dean. “Kelp in particular is high in magnesium, an important nutrient in over 325 chemical activities in your body!” As a rule of thumb, the darker the green, the more chock-full of nutrients it is.

Whites
What to Eat:
Pears, bananas, cauliflower, potatoes, mushrooms, onions and garlic.
Why:
When you feel the need to chill out, reach for an onion. The aromatic bulb, like many white-ish veggies, is rich in the compound allicin. “This powerful antioxidant is known to combat high blood pressure and high LDL levels,” says Dean. Pale fruits and veggies are also packed with nutrients that are believed to stimulate your body’s B and T cells, which in turn boost your overall immune system. “And let’s not forget about bananas and potatoes, which are high in heart-healthy potassium,” says Dean.

Blues and Purples
What to eat:
Blueberries, blackberries, plums, purple grapes, beets, purple cabbage and eggplant.
Why:
Once upon a time, blueberries were largely ignored by nutritionists because of the fruit’s low level of vitamin C. Now, the same group of experts is tripping over itself to recommend that you eat 1 to 2 cups of the fruit every day. Why? “They’re high in anthocyanins, which can reduce the risk of high blood pressure and improve heart health,” says Dean. Blue fruits and veggies are also high in fiber and packed with antioxidants, and have been shown to reduce the risk of some male cancers. What can’t they do? They can’t make you fat, since they’re really low in calories too. Yahtzee!

Photo: @iStockphoto.com/Tanya_F

The Ultimate Summer Hygiene Guide

If you’ve been cooped up all winter and can’t wait to get active outdoors, more power to you. But be warned: Whether you’re hitting the track, the links or the tennis courts, you’re going to build up a real sweat, which, if left unchecked, could leave you facing a host of unappealing side effects. We’re talking body odor, jock itch, athlete’s foot, and the dreaded bacne.

Fortunately, all of these conditions are largely avoidable -- and also treatable. Men’s Life Today consulted with three experts from very different backgrounds -- a dermatologist, an herbalist, and an Olympic athlete -- to get a range of approaches to these all-too-common afflictions. Pick an approach or mix and match from all three, but ignore their advice at your peril. Girls really don’t like bacne.

Sweat and Body Odor

The Doctor:
“As you perspire, particularly in areas under the arms and feet and around the groin, bacteria grows that can create an odor,” explains Dr. Francesca Fusco, a New York City­-based dermatologist with more than 25 years of experience. “Anything you can do to minimize perspiration will help cut down on that odor.” She recommends an antiperspirant with deodorant, and daily or more frequent showers. Little-known fact: If you have excessive sweating on your hands or feet, you can use deodorant there too.

The Herbalist:
A healthy liver assists in dealing with some of the toxins that can cause you to stink, says Barry Sherr, who opened Chamomile Natural Foods in Danbury, Conn., more than 30 years ago. If your liver is overtaxed or unhealthy, it simply can’t keep up. To help get it back on an even keel, Sherr recommends chlorophyll tablets, spirulina, chlorella, mixed greens, wheatgrass or barley grass. Fiber in the diet is also important, and hydration is essential -- particularly when engaging in athletic activity -- so that the body can continue to flush out the toxins, even as it loses water through perspiration.

The Athlete:
“I sweat a ton,” says three-time Olympic triathlete Hunter Kemper, “so I always have towels ready and a spare shirt too.” Mostly, Kemper recommends staying hydrated. “If you’re running a loop, put water bottles out along the route beforehand so you can hydrate as you go.” If you’re running particularly hard, he adds, it’s a good idea to occasionally pour the water over your head. “Not only will it help you stay cool, it will help you in your performance.”

Athletes Foot and Jock Itch

The Doctor:
“Moisture is your worst enemy here, so it’s very important to keep these areas dry,” says Fusco. “Towel between each toe and in all the nooks and crannies of the groin area.” If you get a fungus despite your best drying efforts, try an over-the-counter product such as Lamisil, she says, which should clear up your issues within two weeks. If not, you’ll need to seek assistance from a dermatologist.

The Herbalist:
Sherr recommends a three-pronged approach. “Fungus lives off glucose, so you should cut down on carbs; yeast in the body can mutate to a fungal form outside the body.” Second, Sherr advises consuming antifungal foods and supplements, such as garlic, caprylic acid and black walnut. Lastly, he counsels a diet with an ample supply of probiotics -- the good bacteria that will help your body fight the good fight.

The Athlete:
“When I go cycling, my shoes get really wet,” says Kemper, who is hoping to qualify in London this summer for his fourth Olympic games. To keep them from becoming fungal breeding zones, he changes out the insoles regularly, and never steps into a pair of shoes with a wet insole. His key to avoiding many fungal issues is simply to be smart -- for example, wearing sandals in the locker room and gym shower to protect himself from contagious fungus.

Bacne

The Doctor:

Good hygiene is particularly important here, says Fusco. As your pores get clogged from sweating, and dead skin begins to build up, acne can take hold. To prevent it, she says, you’ll need to exfoliate and make sure you keep yourself clean, ideally with a deodorant soap. If you’ve already developed a bad case of bacne, don’t fret: Your dermatologist can prescribe a low-dose antibiotic such as Oracea, or a prescription-strength benzoyl peroxide.

The Herbalist:
According to Sherr, the herb sarsaparilla will prevent testosterone -- which can contribute to back acne -- from getting to the skin. Zinc supplements, omega-3 fish oils and B-vitamins can also help keep problems at bay. The larger issue, though, could be that you need to detoxify. “Skin problems stem from impure blood and impure lymphatics,” he explains. For those with intolerances, cutting out gluten and/or dairy can work wonders toward correcting skin issues.

The Athlete:
Kemper suggests investing in clothes that wick moisture and dry quickly. Or you can make it even easier on yourself: “Outdoors, I run without a shirt,” he says.

Give Your Feet a Makeover

Tired of wearing Nikes to the beach to contain the smell? Sitting on your heels at picnics to hide your hideous feet from view? MLT talked to foot experts about the most common problems that affect our most used and abused appendages, and how to fix them. You might never make it as a foot model, but your paws will be good-looking enough to take out of hiding.

Problem: Smelly Shoes

What it is: No need to explain … we’ve all experienced it at some point.

Why you have it: Odor-causing bacteria thrive in dark, damp spaces, making your sweaty shoes an ideal environment.
How to get rid of it: Wear socks made of natural fibers and alternate between different pairs of shoes daily to give them time to dry. You can also spray them with Lysol or special shoe spray designed to exterminate odor, sprinkle them with medicated foot powder or baking powder, or simply pop them in a Ziploc bag and stick it in the freezer overnight. “The cold temperature will kill most odor-causing bacteria,” says Dr. Jacqueline Sutera, a podiatrist at Manhattan-based City Podiatry.

Problem: Smelly Feet

What it is: Pew! Even if you throw your shoes out the window, the smell won’t go away.
Why you have it: “Most times, smelly feet are caused by infection,” says Sutera. Telltale signs include yellow nails, blisters, flaky “dry” skin, peeling, itchy skin, rashes, and red or white rough patches.
How to get rid of it: If you spot any of these, make an appointment with a foot doctor. The problem will only get worse if left untreated. If, however, your feet look shipshape -- they just smell of rotten fish -- there are some simple steps you can take: Lather up and scrub in between your toes when you shower; then let them dry off completely. Dust them with a deodorizing foot powder or cornstarch to absorb moisture, or spritz with foot deodorant/antiperspirant, either over-the-counter or prescription-strength. “You can even try your favorite underarm deodorant,” suggests Sutera.

Problem: Corns and Calluses

What it is: “A callus generally refers to a more diffuse thickening of the skin, whereas a corn is thicker and more focalized,” says Dr. Jonah Mullens, a podiatrist with sports medical group SOAR in the San Francisco area. Most of the time the problem is just aesthetic, but sometimes it’s painful, infected, and won’t stop getting bigger. If that’s the case, see a podiatrist.
Why you have it: Corns and calluses are the result of skin thickening in response to excessive pressure -- from tight footwear, for example -- usually in combination with some friction. “The skin thickens to protect itself,” explains Mullens.
How to get rid of it: After showering, Sutera suggests using a pumice stone or foot file. Gently rub the toughened skin in one direction; if you go back and forth aggressively, you’ll just rip the skin and make it rougher. A special foot moisturizer with lactic acid, urea or alpha hydroxy acid should be used on a daily basis.

Problem: Fungus

What it is: Fungal infections of the feet (like athlete’s foot) can cause dry skin, redness, blisters, itching and peeling. Toenail fungus causes thick, brittle, discolored yellow nails that can be painful under pressure.
Why you have it: The warm, dark and moist environment in our shoes is the ideal place for fungus to grow. Sometimes it can spread to the nail. An injury from soccer or skiing, for instance, can create a damaged portion of the toenail where fungus can easily get in.
How to get rid of it: Try an over-the-counter antifungal powder or cream. If you don’t see results within two to four weeks, Mullens advises going to the doctor, who might prescribe an oral medicine. To prevent infections, keep feet clean and dry by wiping down the area between your toes after showering and changing your shoes and socks regularly.

Problem: Ingrown Toenails

What it is: Skin on the side of the toenail gets irritated, causing swelling, odor, pain and redness.
Why you have it: We’d make a bet you were a little too aggressive with that nail trimmer.
How to get rid of it: Cut your nails in a gently rounded shape, and avoid hacking into the corners. “If the skin does become inflamed, try soaking the toe for 10 to 15 minutes in warm water with Epsom salt three times daily,” says Dr. Jennifer Saam, a podiatrist in Bellevue, Wash. “If it’s not improving, you may need antibiotics or even a procedure to remove the offending portion of the nail.”

Problem: Dried, Cracked Heels

What it is: The skin around the edges of the heel thickens. Sometimes it cracks, which can be pretty painful, especially if the cracks are deep enough and get infected.
Why you have it: From going barefoot or wearing sandals or flip-flops regularly.
How to get rid of it: Once your skin softens in the shower, shave the hard spots with a callus razor. After toweling dry, slather on a good moisturizer. Do so right before bed, suggests Dr. Saam, and stick on a pair of socks so the moisture will penetrate your feet while you sleep.

The No-excuse Guide to Teeth Whitening

If it's true that the first thing a woman notices about a man is his smile, chances are you'd be luckier in love if your teeth didn't resemble tree bark. No matter the culprit -- cigarettes, coffee, inferior genetics -- brown teeth just aren't that sexy. And perhaps you've noticed they aren't quite so common anymore either: According to the American Academy of Cosmetic Dentistry, teeth whitening has mushroomed from a $1.4 billion industry in 2005 to one worth $14 billion today.

Perhaps you've also noticed that there are now about as many teeth-bleaching methods to choose from as versions of Tide. Sure it’s confusing, but that shouldn’t stop you. We asked Dr. Maryann Lehmann -- a dentist and teeth-whitening expert in Darien, Conn., who holds several patents related to dental tooth color analysis -- to suss out the pros and cons of the various options now available to brighten your mouth. It turns out there’s a workable option for every budget. But before you do anything, she warns, see a hygienist. Whitening solutions can’t be absorbed into teeth caked in layers of nasty plaque.

In-office Whitening

Cost: Approximately $395 per visit

The most effective, immediate and, yes, expensive method for bleaching teeth is by way of an in-chair procedure. You say “Ahh,” and your dentist carefully seals your cheeks, lips and gums before applying a strong concentration of either hydrogen or carbamide peroxide to your fangs. Some offices employ lights or lasers to activate the solution, while others mix in components that kick-start the cleaning. “How the whitening works is that the peroxide is absorbed into the enamel rods,” says Lehmann. “Think of them as a matrix of straws in your teeth. This solution clears them out.” After the 60- to 90-minute procedure, patients may experience some passing sensitivity; in other words, lay off the Haagen-Dazs for a few days. And if your ultimate goal is to achieve a blinding Billy Bush-like smile, you can return to the chair up to three times per month. Say “Cheesy!”

Custom Tray Molds

Cost: Approximately $495 per three weeks of treatment

Unlike one-size-fits-all over-the-counter products (see below), custom trays are actual molds of your teeth that are cast during an in-office visit, and perfectly cover every last molar. “They fit like a glove and give you the most comfort and best isolation so that the solution stays where you want it,” says Lehmann. “They also let you choose the best strength of peroxide for you.” You’ll need to slip on the mouthpiece every night for two consecutive weeks (or longer for seriously gunked-up teeth) to see appreciable results. Incidentally, the younger you are, the faster this all works; younger teeth, it turns out, are more porous and thus easier to flush clean. Sorry, gramps.

Disposable Whitening Strips and Trays

Cost: Approximately $30 to $60 per kit

Taupe. Ochre. Russet. All lovely shades of brown. But if they describe the color of your teeth, and the above methods are out of your budget, head to your local pharmacy. Walk the oral-care aisle, and you’ll find all kinds of cool whitening products offered by trusted brands, like Crest. Of course, as usual, you do get what you pay for. Fact is the bleaching agents in these OTC products are much weaker than those you’d purchase directly from your dentist. But do they work? Unless your teeth resemble Raisinets, yes, they should make them whiter. But keep your expectations in check. “If you must choose, go with trays instead of strips,” says Lehmann. “Strips only cover about six teeth. Trays cover all of your teeth.”

Whitening Toothpastes and Pens

Cost: Approximately $2 to $6 per 6-ounce tube; $10 to $130 per pen

The newest toothpastes and whitening pens boast such breakthroughs as peroxide whitening oxygen bubbles, microbeads and crystals that are supposedly engineered to lift and remove gnarly surface stains from your teeth like some kind of dental ShamWow. Great pitch, only toothpastes and tooth pens can’t penetrate the dentin, the bone-like tissue residing just beneath the enamel. If your dentin is discolored, sorry, but no amount of scrubbing will clean it. “Toothpastes simply are not in contact with the tooth long enough to make an impact,” says Lehmann. Our advice? Save up your tooth-pen money for three months and invest in a disposable tray.


Photo: @iStockphoto.com/PeskyMonkey