Welcome to the 7th Leitz Office Games e-newsletter Over the next 3 months we are going to concentrate more on strength and toning exercises. Don't forget the other exercises though, you still need to do them to create a balanced work out, especially the stretching. But for the next few months you may find you ache a little after doing them, that's a good sign that its working your muscles so don't worry. Once your body has got used to them, the aching will ease off. But if you want to improve your strength further you may need to hold positions for a little longer or do a few more repetitions. A strong, fit muscle is firmer and looks better. It also uses up more calories than a lazy one, which is great news. Bingo wings, flabby bottoms and soft tummies can all be improved with a few good strength exercises using equipment found around the office. This month I'm showing you 3 exercises to help tone the upper arms using tricep lifts, side raises and desk dips. All 3 are easy to do at your desk and if you try one of these each day you'll feel the difference! Thank you again to Leitz for giving me the opportunity to share these exercises with you. They would like to tell you about some of their innovative quality products - you can even request a sample or more information. Good luck!   FREE SAMPLE OFFER In the past letter trays had just 1 standard height. This summer we invite you to refresh your desktop with Leitz Plus letter trays and choose the size of tray that works for you - customise your desktop and reflect your individual nature. The Leitz Plus range of letter trays offers a choice of slim, standard and jumbo sized trays storing 200, 500 and 700 sheets of paper. For example, use the slim trays to emphasise your top priorities, and the jumbo trays to stack larger reports. We have 100 sets of letter trays (1 of each size) to give away so click on the link below to request yours and start organising your desktop your way. The Leitz Plus letter trays are available from all good stationery suppliers, if you would like more information on our current promotions please email marketinguk@esselte.com Safe positions Sitting Safe Position Standing Safe Position Sit on the edge of your chair with your legs square at 90° to your back. With your feet hip width apart keep your back straight but relaxed. Ensure your shoulders are level and square with the front of your body. Rest your arms by your sides. Stand upright with your feet hip width apart. Ensure your knees are soft - by that I mean slightly bent and not locked. Rest your arms by your sides and keep your back straight but relaxed. Keep your bottom tucked in and feel the weight of your body through your feet. Tricep lifts     Directions Two good exercises to firm up the back of the upper arm - working those bingo wings! You will need a bit of space if you want to remain sitting, move your chair back from your desk. You will need a weight - I've used a Leitz Heavy Duty Hole Punch - it's perfect, comfortable to handle and weighing about the same as a bag of sugar. Bend your arm over your opposite shoulder, slowly and steadily raise your arm upright. Repeat this 10 times and if you dont feel the tension in your upper arm use a heavier support. Change arms and repeat.   Please Note ALWAYS START EACH EXERCISE FROM A 'SAFE' POSITION THIS SHOULD NOT REPLACE YOUR NORMAL EXERCISE ROUTINE NEVER PERFORM EXERCISES IN HEELS THESE EXERCISES ARE JUDGED TO BE SAFE BUT NEITHER SHARRON NOR LEITZ ACCEPT RESPONSIBILITY FOR INJURY TO YOURSELF OR OTHERS Side raises   Directions Again, you will need a bit of space if you want to remain sitting, move your chair back from your desk. You will need 2 objects the same weight. Start with both arms and the back of your hands facing outwards. Raise both arms to 90° in a slow and controlled fashion. Repeat 10 times and if you don't feel the tension in your upper arm use a heavier object. Desk dips   Directions Stand with your back to a desk, about a normal step forward. Rest your hands on the desk, and keeping your torso straight - dip down until your thighs are at 90° to your calves. Repeat this 10 times depending on your strength and build up repetitions throughout the month. Hints & Tips   Pick a quiet time of the day to try and do these exercises, create a routine, if you can. Lunchtime or morning coffee break would be good. None of these exercises should make you sweaty but please remember to take off your shoes if you have heels - perhaps keep a pair of trainers in your bottom drawer at work, out of the way until you grab those 10 valuable minutes each day to exercise. Exercise should always be part of a healthy life style choice, healthy long term eating habits and regular cardio vascular work outs. A cardio vascular work out is when you get your pulse rate up and work your heart and lungs, ideally for about 20-30 minutes, three times a week.   We hope you enjoyed this month's 'at-your-desk' exercise from Sharron Davies, we like to receive feedback so if you have any comments or questions please email marketinguk@esselte.com. Esselte is Europe's leading office supplier and one of the largest global office supplies manufacturers. The company develops innovative solutions that simplify the modern home and workplace and sells more than 30,000 different office products in over 120 countries through 29 offices around the world. Its principal brands include Esselte, Leitz, and Xyron. More information can be found by visiting www.esselte.co.uk