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BYOW: 15-minute Coffee Break Workout

Maggie LeMaire, RDN

Time is one of the biggest barriers to exercise. Let’s face it, work, kids, spouses, houses; the endless responsibilities just take up all of our time! But, we can work in some exercises here and there that will add up, quickly.


By the time we get home from the office, it just seems like so much effort to get to the gym. Many of us are stuck in the mindset that working out has to be at a gym, it has to be for at least 60 minutes, and it has to be painful. But really, any activity counts! What better way to break up the work day than by incorporating some activity between tasks?


A great activity to start with is simply walking during the work hours. This can be done at lunch or broken up into smaller breaks throughout the day. This allows you to get moving, while giving your brain a rest so you can return more focused and ready to tackle the next task. Ask a coworker to join you! If you do two 15 minute walks, that’s 30 minutes of cardio! Check it off the to-do list.


Another way to get moving during a sedentary job, or at any point during the day, is to get up every hour for 5-10 minutes and MOVE! Here is an at-work-workout plan you can try in your office!


-Walk constantly for 5 minutes

-1 minute plank

-50 jumping jacks

-40 calf raises

-30 second wall sit

-20 squats

-10 push ups


Do this circuit at your desk, or get a group of coworkers to join you in the break room. If you do this once an hour, at a 9-5 job, you will have completed 8 circuits! Start off slow and try once every other hour, or start off by simply walking for 10 minutes every hour. Whatever gets you moving during office hours will add up by the end of the day! Who’s up for the challenge to get moving every hour?

4 thoughts on “BYOW: 15-minute Coffee Break Workout”

  1. obscurium says:

    Moving forward, use Paypal to sign up. It’s easier to cancel. You have to be very proactive on all of these subscription type programs and follow the direction which is to cancel with your coach. You can always dispute the charge on your credit card as an unwanted service.

    1. Christoph Suwelack says:

      Ok. Thanks for you help. I will have to cancel through CC. This kind of harassment could be avoided if they had a minimum of customer service.
      But even if we are always alert, one day you get in this kind of credit card trap. it’s annoying because I know that this kind of scam exists and even then I step into it it, like a bloody fool.

  2. Artem Petakov says:

    Hi Christoph, I am the President of the company, and I’m extremely sorry you had this experience. This is also the first I have heard about your issue — I am not sure which executives you say you emailed, but we unfortunately haven’t received the messages. I assure you we are not a scam in the least. We do have hundreds of thousands of users, so it’s easy to miss to a message on a blog. I can tell that commenting on various blog posts is not the way, as our customer service doesn’t read them.

    We had cancelled the subscription you have on file with us on April 8th, but based on what you wrote, you probably have an iTunes subscription — which is something we can’t cancel, only you can. Can you please email to program-support@noom.com with your information and our team can help you?

    Have you tried these instructions for canceling iTunes? https://webnoom.wpengine.com/4111-2/

    1. Christoph Suwelack says:

      Hi Artem
      To clarify.
      I made my subscription through an FB ad. This Ad was linked to the German Noom page. As I do speak German, nothing special until that point.
      So I entered my data and CC information as requested. A friend of mine gave me the cost of the subscription as a gift, in order to see me slim down.
      ok. I got the confirmation email etc. and was asked to download the app. Which I did.
      After I downloaded the app, the app did not recognized my previous subscription and asked me to enter all data again. Including my Credit Card Info.
      The all went wrong.

      I could not cancel my subscription, because I was unable to contact my coach, unless I entered my credit card info again.
      I tried to find this iTunes subscription. But no. There was no iTunes subscription.
      I also followed the instructions in german where you admit that the cancellation procedure is hidden. (versteckt)
      No way.

      Daily messages to your support site did not have any result.
      Surfing the Internet I figured out that you have a lot of complaints regarding service.

      Than I got terrified…emails, blog comments, FB comments, You even blocked me on FB.

      I send a friend of mine to your office in NY to see if you even exists.

      This all sending daily messages and trying to contact your company in any form. Phone, only same instruction.
      I contacted all Board members on Linked In asking for help.
      I contacted you press PR in order to get in contact with you.

      I agree the the Blog nobody reads and answers.

      But daily messages to https://webnoom.wpengine.com/contact-support/
      should provoke some effect. but no

      Thank you for cancelling my subscription. I was terrified by the idea to have to cancel all sites etc linked to this Credit Card. This would give me a hell of a job and a lot of trouble.

      For your record, this saga began March the 31st 2018
      My email I registered was christoph.suwelack@gmail.com

      Please check again all subscription made on this email account and cancel them all.

      Thanks and good luck.

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