Sapoznik.com:Press Releases

Press Releases

Thu, 04 Feb 2010 05:54:11 -0500

Sapoznik Launches New Website in 2010

Thu, 04 Feb 2010 05:54:11 -0500

SAPOZNIK PUSHES BOUNDARY BETWEEN INSURANCE AND EDUCATION WITH NEW WEB INTERFACE

Prized by companies around Florida for years, Sapoznik is a name many rely on, and their new site offers more than a definition of health insurance products.

With the search for the right healthcare plan at the forefront of the national conscience, Sapoznik Insurance, a Florida-based agency, encourages a focus on wellness combined with the perfect plans to help lower costs for companies everywhere, and a fantastic new web interface is helping thousands do just that.

The Sapoznik Difference

Lots of insurers claim to offer the right combination of benefits to stop rising healthcare costs, but few can claim the approach Sapoznik offers. By helping companies evaluate their employees from a wellness and education standpoint, Sapoznik has helped thousands of companies get lower premiums and better benefits over the course of the last decade.

“Education has been the missing link in our system for a long time,” said creator Rachel A. Sapoznik. “When I founded Sapoznik Insurance, I made it an integral part of our structure, and that has done more for our clients than anything else.”

Evaluative health fairs, weight loss support groups, even regular nutrition seminars are all part of the on-site services Sapoznik offers to companies across South Florida, but their new web-based portal may be helping them change even that.

A Better Interface

In the past, Sapoznik had a very traditional insurance company look online. The site was little more than a way for potential clients to request information. Their new home in cyberspace, though, is a concert of form and function, helping give both current and future clients the connection they need to make education and wellness a primary part of their corporate healthcare overhauls.

“It’s not enough to have an insurance agent saved to your phone’s address book anymore,” said Rachel A. Sapoznik. “These days, HR managers need more, and that’s exactly what the new site offers. We designed sections where they can connect to audio and video clips from the company as well as the wellness news their agents are producing on a daily basis. Those kinds of resources are invaluable with today’s need for as much information as possible.”

Interactive sections like "Ask Rachel" and "My Sapoznik" just round out this entryway to the world of health and wellness education.

Even those not currently working with Sapoznik get a better look at what they have to offer. While most sites simply describe the insurance products they offer, Sapoznik’s new cyber-home offers a concrete look at how the company can help you shift the entire culture of your firm to one that prizes wellness, and that kind of modification gives you a healthier, more productive workforce as well as lower premium costs, something almost every company in the country strives for each day.

Founded by Rachel A. Sapoznik in 1987, Sapoznik Insurance is South Florida’s leading provider of health and wellness solutions to help keep healthcare costs down around the state.

Telephone:
1-877-948-8887

E-Mail:
info@sapoznik.com

FAX:
305.949.1099

Postal Address:
1100 N. E. 163rd Street, 2nd Floor
North Miami Beach, Florida 33162

Friends of the Israel Defense Forces (FIDF) Invite Haitian Community Leaders to the 2010 FIDF Solidarity Dinner on March 11, 2010

Mon, 22 Mar 2010 18:13:50 -0400

Friends of the Israel Defense Forces (FIDF) Invite Haitian Community Leaders to the 2010 FIDF Solidarity Dinner on March 11, 2010

MIAMI--(BUSINESS WIRE)--
The Miami Chapter of the Friends of the Israel Defense Forces (FIDF) has invited Haitian Community Leaders to their 2010 FIDF Solidarity Dinner to join in paying tribute to the IDF’s timely response and involvement after the recent catastrophic earthquake in Haiti.

Within 15 hours of the devastating earthquake in Haiti, Israel delegated a powerful relief mission, comprised of rescue teams from the IDF Home Front Command and Medical personnel from the IDF Medical Corps. The delegation also included the following: Security, C4I personnel, and a search and identification team.

The FIDF initiates and supports social, educational, cultural and recreational programs and facilities for the young men and women soldiers of Israel who defend the Jewish homeland. The FIDF also provides support for the families of fallen soldiers. This annual event, beginning at 5:00pm on March 11, 2010 at the Westin Diplomat Hotel in Hollywood, Florida, will highlight and honor officers from the Israel Defense Forces who, regardless of catastrophic circumstances, coordinate efforts to rescue and save lives worldwide.

Three medical camps were established immediately in Port-au-Prince upon the arrival of the IDF with a capability of treating up to 500 patients per day. The fully equipped Field Hospital consisted of operating rooms, an intensive care unit, maternity and pediatric wards, and a fully stocked pharmacy. An additional 10 tons of equipment and 250 medical personnel were delivered onsite.

The medical delegation treated more than 1,110 patients, 319 successful surgeries were conducted, and 16 new births were delivered, three being complicated Cesarean sections due to the extremely injured state of the mothers, due to the quake. The delegation left 30 tons of medical equipment for use in the ongoing aid effort, to be distributed to tent-cities in different locations across Haiti.

Rachel Sapoznik, Founder and CEO of Sapoznik Insurance, said, “I have attended many FIDF events, all of which have been incredibly touching and informative. This year, we have a duty as world-citizens to thank the IDF for their extraordinary and lifesaving efforts in Haiti. What better way to thank the IDF than to invite prominent Haitian leaders from our community to pay tribute to the IDF’s heroic and timely response to the earthquake in Haiti? We are proud to support the FIDF in honoring the Israel Defense Forces for their continued heroic efforts in saving lives worldwide.”

Friends of the IDF, Miami Chapter, 305-354-8233
or
Rachel Sapoznik, 305-948-8887
FIDFMIAMI@FIDF.ORG

Israel Saves a Life as if it Saves The World

Mon, 22 Mar 2010 18:15:36 -0400

“Israel Saves a Life as if it Saves The World”

MIAMI, March 15 (PRNewswire)--
The memorable theme of the FIDF 2010 Solidarity Dinner, "Israel saves a life as if it saves the world", could not have been more appropriate. The event brought together over 1,000 supporters to salute and honor the soldiers of Israel, with a special token of appreciation from the local Haitian community for the tremendous relief efforts extended by the IDF in the recent weeks. Generous donations raised nearly $2 million for the benefit of the courageous men and women of the Israel Defense Forces.

A true manifestation of cultural harmony opened the event with Rabbi Solomon Schiff singing the Star Spangled Banner and Hatikvah, followed by a powerful prayer for the health and prosperity of the American and Israeli soldiers. Gil Dezer, the master of ceremonies, led several notable honorees and speakers onto the stage. Miriam Zadok, Past President of the FIDF, joined Gil in a special presentation to honorees Michael and Noemi Dezer in their lifelong support as veterans of the IDF. Other keynote speakers included Attorney and Author Alan Dershowitz of Harvard Law School, Lieutenant General Gabi Ashkenazi, Chief of the IDF General Staff, and Leaders of the Miami Haitian Community. Among the Haitian Community leaders was Attorney Phillip J. Brutus, Candidate for U.S. Congress, who shared a heartfelt embrace with Major Dr. Yuval for his remarkable efforts at the Israeli Medical Camp in Haiti.

The captivating stories recounted by IDF soldiers aroused the audience and even left many members in tears. Salvation of lives both in active duty and during the recent Haiti rescue and relief mission was a proud focus for celebration. The bravery of one soldier was honored for his recent heroic efforts in saving another IDF soldier in battle. The unexpected reunion of the two on stage was an incredibly powerful moment for everyone in the room!

SOURCE Sapoznik Insurance & Associates, Inc.

Breaking The Glass Ceiling Award

Thu, 25 Mar 2010 01:55:31 -0400

The Jewish Museum of Florida announces the winners of the annual "Breaking the Glass Ceiling Awards" for six women who have been successful in fields generally dominated by men. The Award Reception and Ceremony features presentations made by the honorees describing the obstacles and inspirations they encountered on their individual journeys to success. Sponsored by Dr. Abraham L. Gitlow, Dr. Judi Berson-Levinson and Ruth W. Greenfield, the event will take place at the Museum on Wednesday, March 24, 2010 beginning with light refreshments at 7:30 pm. The cost for Museum members is $15; nonmembers $20. For reservations, call 305-672-5044, ext. 3175 by March 17.

Rachel Recognized as 'Woman Extraordinaire'

Fri, 23 Jul 2010 17:28:55 -0400

Rachel Sapoznik is the founder, president and CEO of Sapoznik Insurance and Associates, Inc. Based in North Miami Beach, Florida, Sapoznik Insurance is an employee benefit solutions agency that, to date, has generated over $125,000,000 in company revenues. Despite being one of the youngest leading women business—owners in Florida, Rachel has surpassed the achievements of her competitors to be honored as "Woman Extraordinaire" by Business Leader Magazine in both 2008 and 2010. Under Rachel’s direction, Sapoznik Insurance has been recognized by the South Florida Business Journal as the 8th largest Insurance Agency in South Florida, as well as the 10th largest Woman-owned Business in South Florida. Serving as South Florida’s leading Woman Healthcare Reform expert, Rachel has devoted her experience to the healthcare system by negotiating the best possible wellness plans for her agency’s clients. She has championed the cause of personal responsibility in health and wellness as the main struggles facing healthcare providers and insurers alike, and has advocated health maintenance as the key to transforming the healthcare system. A true visionary, Rachel has built the roadmap to navigating today’s healthcare challenges and providing solutions for a healthier tomorrow.

Rachel Honored by Business Leader Magazine

Mon, 26 Jul 2010 18:16:56 -0400

Rachel A. Sapoznik is honored by Business Leader Magazine among a hand selected group of executives from South Florida.

Social Media Releases

Thu, 04 Feb 2010 05:54:11 -0500

Boundary Between Insurance and Education Shifts With New Sapoznik Web Interface

Mon, 14 Jun 2010 05:36:43 -0400

Boundary Between Insurance and Education Shifts With New Sapoznik Web Interface

The biggest name in Florida insurance for years, Sapoznik’s new site will be more than a simple list of the products they offer.

Core Facts:

Sapoznik has helped many companies get the right combo of benefits and low premiums because they continually help from a wellness and education standpoint rather than just an insurance sales platform.
Their original site was little more than a commercial to get clients to request information. The new spot, though, offers a concert of form and function.
Interactive sections like Ask Rachel and My Sapoznik just round out this entryway to the world of health and wellness education.
Sapoznik’s new cyber-home offers a concrete look at how the company can help you shift the entire culture of your firm to one that prizes wellness.

Quotes:

Founded by Rachel A. Sapoznik in 1987, Sapoznik Insurance is South Florida’s leading provider of health and wellness solutions to help keep healthcare costs down around the state.

Press Contact:

Telephone:
1-877-948-8887

E-Mail:
info@sapoznik.com

FAX:
305.949.1099

Postal Address:
1100 N. E. 163rd Street, 2nd Floor
North Miami Beach, Florida 33162

Relevant Links:

http://www.sapoznik.com

Categories:

Technology
Health Insurance
Health and Wellness

Festival of Unity

Fri, 11 Jun 2010 16:22:05 -0400

The Sapoznik Family Foundation is a registered 501(c)(3) non-profit organization under the laws of the State of Florida, with a mission to promote education advocacy and cultural harmony through strategic action in the local and worldwide community.

We are a the proud philanthropic sector of Sapoznik Insurance and Associates, a leading agency for Employee Benefits Solutions.
Rachel Sapoznik, CEO and President of Sapoznik Insurance, founded The Sapoznik Family Foundation in June of 2005.

Rachel’s corporate philosophy can now transcend into real philanthropic action: “Our commitment to educating the public about wellness is met by our commitment to service in the community”.

Join us for the 1st Annual Festival of Unity 2010 taking place on June 20th from 2PM -8PM at the Gwen Margolis Amphitheater 16601 NE 16th Ave, North Miami Beach, FL 33162

The festival features many local celebrity performers and will publicly promote culural harmony among Haiti and Israel.

Click Here to Purchase Tickets

Featuring John Tolan

Tue, 09 Feb 2010 07:29:50 -0500

What’s an HSA? The benefits of health savings accounts to you and your employees

Featuring Rachel Sapoznik

Tue, 09 Feb 2010 07:32:25 -0500

Employer or paycheck? How benefits enhance an employer’s status among employees.

Featuring Sarah Gherman

Tue, 09 Feb 2010 07:34:44 -0500

Employee benefits and retirement. Additional benefits, such as a 401(k) plan, have become essential to improving the effectiveness of an employee benefit plan.

Featuring Andrew Goodman

Tue, 09 Feb 2010 07:36:15 -0500

Hot trends toward wellness.Proactive plans lead to healthier employees and greater productivity.

Featuring Sandra Corcia

Tue, 09 Feb 2010 07:37:00 -0500

Road to wellness starts at the fair. How employee health fairs promote workplace wellness

Featuring Betty Goodman

Tue, 09 Feb 2010 07:38:08 -0500

Beyond the quote. How to identify a great insurance broker/agent

Featuring Rachel Sapoznik

Tue, 09 Feb 2010 07:39:22 -0500

Proactive vs. Reactive.How proactive health insurance is leading the way for consumerism.

Featuring Griselle Farbish

Tue, 09 Feb 2010 07:41:33 -0500

Peace of Mind! How long-term disability insurance can keep a family afloat

Featuring Gracy Weberman

Tue, 09 Feb 2010 07:44:29 -0500

No stress open enrollments Simple steps every employer can take to reduce the pressure of your next enrollment

Holocaust Documentation & Education Center

Tue, 10 Aug 2010 17:24:15 -0400

Medicare Part B

Fri, 26 Feb 2010 13:16:52 -0500

Twenty Easy Ways to Cut 100 Calories

Thu, 11 Feb 2010 07:39:59 -0500

Twenty Easy Ways to Cut 100 Calories -

Over a year, you could lose 10lb by cutting just 100 calories a day. Diets aren’t the only way to lose weight and cutting calories doesn’t mean you have to cut taste. Over the course of a year, you can lose 10Ilb without dieting simply by swapping some of your favorite foods for healthier (just as tasty) alternatives. Try out some of these helpful food swaps to save calories, and taste! Below are 20 easy ways to lose at least 100 calories from your daily intake without feeling at all deprived.(Amanda Urcell, timesonline.co.uk)

Breakfast Time

SWAP CEREAL AND TOAST FOR MUESLI AND FRUIT

Swap a 50g bowl of crunchy nut (or other sugar-coated) cereal with milk and a slice of buttered toast and marmalade, 485 calories, for a 65g bowl of sugar-free muesli with semi-skimmed milk, topped with a chopped banana, all for only 385 calories. The latter is low GI and will be digested more slowly, keeping you fuller for longer. Also it is harder to chew the muesli and this helps to trigger appetite centres in your brain, leaving you feeling more satisfied after eating. With this breakfast you also get one of your five servings of fruit and vegetables for the day.

HAVE A SCONE, FRUIT SALAD, COFFEE AND YOGHURT INSTEAD OF A MUFFIN

If you grab a blueberry muffin on your way to work, allow 520 calories. Instead you can go for a fruit scone (preferably a wholemeal one), a fruit salad and a skinny cappuccino with 326 calories, leaving another 100 for a yoghurt mid-morning. Not only are you eating more and saving 100 calories, but the scone gives 3g of your daily 18g of fibre; the fruit salad supplies a host of super-nutrients and the whole of your 40mg vitamin C needs for the day and the skinny cappuccino over half of your daily bone-building calcium. A muffin is high GI and you’ll feel hungry again within an hour or so.

DITCH THE CROISSANT FOR POACHED EGGS, TOMATOES AND TOAST

A leisurely continental-style breakfast of croissant, thinking you are being healthy by skipping butter and jam, will still pack in a surprising 373 calories and 20g of fat. Instead you can tuck in to two poached eggs on toast with grilled tomatoes with 249 calories and 12g of fat. Not only do you save 124 calories but research indicates that breakfasting on two eggs helps you to eat less at lunchtime and leaves you with a 400-calorie-a-day deficit compared with those who eat a solely carbohydrate-based breakfast. You also get two servings of your daily five fruit and vegetables with this swap.

MAKE A BACON SARNIE WITH LEAN BACON, TOMATO AND KETCHUP

Bacon sandwiches do not have to be off your breakfast agenda. A traditional bacon sarnie using two slices of grilled streaky bacon on two slices of buttered bread with ketchup has 440 calories. If you opt for two slices of lean grilled back bacon on bread with no butter but still have the ketchup, and also add some slices of tomato, you reduce the number of calories to 340 for a still tasty, filling breakfast. The lower calorie version also has a quarter less total fat (7g compared with 28g), and your total saturated fat falls from 14g (a woman’s daily limit is 20g and a man’s 30) to only 2.5g.

Out to Lunch

SKIP SHOP-BOUGHT BAGUETTES AND MAKE YOUR OWN PITTA POCKETS

A chunk of French stick from a typical sandwich shop weighs in at 200g, which gives you 526 calories before you even start thinking about filling it with anything. Opting for pitta bread gives you 200 calories, which will save you more than 300 calories in one fell swoop. Also, while the French stick is high GI, the pitta bread is low GI. Although fillings slow down digestion of the high GI French stick, it is still wise to go for a low-GI carbohydrate option to help you feel fuller for the afternoon ahead.

HAVE A BAKED POTATO WITH BEANS AND SALAD INSTEAD OF CHEESE AND BUTTER

Having a baked potato with butter, baked beans and a sprinkling of grated cheese gives you 600 calories, compared with the potato with just the beans, a big salad with French dressing and a piece of fruit, such as a peach, for pudding, all of which comes to 500 calories. This swap also cuts fat from 20g to 9g and the total amount of saturated fat from 12g (a woman’s daily maximum is 20g of saturated fat and a man’s 30g) to only 1g. The salad and fruit also add vitamins, minerals and protective super-nutrients to your lunch.

AVOID MAYONNAISE-RICH TUNA SANDWICHES AND MAKE YOUR OWN

Rather than grab a tuna mayonnaise sandwich from your local store, get up five minutes earlier and throw together a simple tuna salad sandwich. While the shop-bought version easily packs in 400 calories, you can make one at home using two slices of wholemeal bread, spread lightly with reduced fat mayonnaise, and filled with 45g of tuna canned in olive oil, drained and mixed with balsamic vinegar, and topped with slices of tomato for only 300 calories. It is quick, easy and a lot lower in fat with 9g in total, compared with at least double this amount to be found in a commercial mayonnaise-based sandwich.

CHOOSE MINESTRONE OR GAZPACHO INSTEAD OF FATTENING SOUPS

A bowl of soup from a high street coffee shop makes a filling lunch. If you go for cream of tomato with basil, lentil and bacon or bean soup with a chunk of bread expect about 400 calories in a standard serving. To cut the calories, opt for a minestrone or a big serving of chilled gazpacho with a chunk of granary bread. Both options lower the calories to 300 because they contain more liquid than the filling bean or lentil and bacon soups.

Chocoholics

COAT TOAST WITH CHOCOLATE SPREAD FOR YOUR PAIN AU CHOCOLAT FIX

If you love pain au chocolat, bear in mind that one serving gives you 380 calories. Instead toast two medium-sized slices of multigrain toast and spread over a heaped teaspoon (20g) of chocolate spread. This chocolate treat comes with 280 calories and you get the benefit of 3g of fibre in the bread along with other nutrients including the antioxidants selenium and zinc, and some energy-boosting iron, B vitamins for healthy nerves and a little vitamin E. If you also top with a few sliced strawberries, you add virtually no calories but get a good slug of vitamin C needed for great-looking skin.

MELT-IN-THE-MOUTH MILK BUTTONS INSTEAD OF A SLAB OF CHOCOLATE

Wolfing down a quick 54g bar of Dairy Milk notches up 280 calories and 17g of fat. Instead, grab a mini pack of Cadbury’s milk chocolate Buttons with just 169 calories. Eating them one by one makes the chocolate experience last longer. If you can bear it, let each one melt in your mouth for a more intense chocolate experience and you may even find that you do not need to finish the whole packet. Even if you do, you still save 111 calories.

HAVE A KIT KAT WITH TWO SERVINGS OF FRUIT INSTEAD OF A MARS BAR

Swapping a Mars bar with 308 calories for a four-finger Kit Kat with 220 calories leaves you room to indulge in a big punnet of raspberries and a juicy nectarine. Not only have you saved calories, you have notched up two servings of super nutrient-rich fruit to boost your summer health.

LOW-FAT MOUSSE WITH BISCOTTI FILLS THE CHOCOLATE BROWNIE VACUUM

A chocolate brownie will pack in at least 260 calories per serving when bought from a typical high street coffee shop or sandwich bar. If you nip into a supermarket and search out their healthy eating ranges, most now sell tasty low-fat chocolate mousses with 80 to 100 calories per serving. You could indulge in two of them and still save yourself 100 calories or have one serving with a couple of tiny crunchy chocolate biscotti and be 100 calories in hand.

Snack Attack

REPLACE SALTED PEANUTS WITH A RAISIN AND PEANUT MIX

If you sit and nosh your way through a typical 50g handful of roasted, salted peanuts, you will rack up 301 calories, not to mention 27g of fat. Opt instead for a 45g bag of peanuts and raisins and the calories drop to 195 and the fat to 12g. You also save on salt. The salted peanuts also give you a 0.5g of salt (our upper daily limit should be 6g), but the peanuts and raisin option is almost salt-free.

SNACK ON OLIVES AND GIVE HOUMMOS AND CRUDITES A MISS

If faced with a choice of hoummus and cucumber sticks or a plate of olives, go for the latter. In just three tablespoons of hoummos, you will have wolfed down 168 calories. You can, however, eat 20 olives for 68 calories, saving 100 in total. If the olives have been stored in oil, stick to 15 in total. If they are stored in brine, make sure that you have a glass of water close to hand so you don’t end up knocking back an alcoholic drink quickly to quench your thirst.

SKIP THE TORTILLA CHIPS AND CHOOSE A TZATZIKI VEGETABLE DIP

A bowl of tortilla chips is always tempting. A 50g serving (equivalent to a normal-sized bag of crisps and easy to get through over a drink or two) packs in 230 calories. Instead go for a bowl of tzatziki. You can have 150g (the amount that would fit into an individual yoghurt pot) with lots of vegetable crudités for 130 calories. You will feel far fuller, more virtuous and you’ll have saved 100 calories.

FORGET THE FLAPJACK AND TUCK IN TO A JAM AND CREAM SCONE

If you usually reach for a mid-afternoon flapjack thinking that this oaty, honey-packed snack is a safe choice, think again. For each 100g flapjack expect at least 493 calories and 27g of fat. You would be better off with a fruit scone, spread with a teaspoon of jam, and a tablespoon of whipped cream. In total this gives you 197 calories and 7g of fat. This saves virtually 300 calories and 20g of fat and yet seems like a far naughtier treat and is a lot more fun to eat.

Having a Drink

TURN YOUR WHOLEMILK CAPPUCCINO INTO A SKINNY CAPPUCCINO SNACK

Swap your traditional large cappuccino using whole milk with 207 calories and 11g of fat per serving for a medium-sized skinny cappuccino. Made with skimmed milk, it has 96 calories and virtually no fat. While you lose more than 100 calories and drop 11g of fat with this choice, you lose none of the bone-building calcium. You lose a small amount of vitamin A, but few of us go short on this vitamin. Always count your liquid calories when totting up your daily total. Make these drinks count as a snack instead of tucking into biscuits or chocolate.

TAKE HOT DRINKS WITH SMIMMED MILK AND WITHOUT SUGAR

Two mugs of tea or coffee using whole milk and two sugars together give you 134 calories. If you change to semi-skimmed milk and drop the sugar, your calories nose-dive to just 27, saving more than 100 calories in two mugs. You also reduce your sugar intake by 24g a day. An average woman eating 2,000 calories a day should be having no more than 50g of sugar (from sugar, glucose, honey and fruit juice for example) a day and a man no more than 62g.

SWAP A SMOOTHIE FOR THREE PIECES OF FRESH FRUIT AND DRINK WATER

Rather than grabbing a “thickie”-style smoothie, with 300 calories per 250ml bottle, buy three pieces of your favourite fruit. You could choose a banana, a couple of satsumas and a tub of prepeeled mango and pineapple and pick on it during the day. This will count towards three servings of fruit (compared with just two in the smoothie) and it will help to stop you picking on other snacks during the day, as well as saving you 100 calories, all in one go. To quench your thirst, just have water.

CUT WINE MEASURES AND ENJOY A LONG SPRITZER DRINK

A typical bar and pub-size glass of wine comes in a 250ml serving giving you 185 calories per glass of medium white wine. Go back to the original 125ml size glasses and instantly you drop to 85 calories. If you feel this does not look a generous measure, have a big glass, but top up your wine with sparkling water. You will get a long, refreshing spritzer with all the volume, but cutting 100 calories. When it comes to shorts, opting for low-calorie mixers instead of the sugar versions saves you 100 calories with each double you order.

Fitness at Your Desk

Mon, 08 Feb 2010 07:03:43 -0500

In today’s busy world, it’s no surprise that most Americans cite ‘lack of time’ as an excuse for not exercising. According to the Center for Disease Control (CDC) 60 percent of Americans are not meeting the recommended levels of physical activity and more than two-thirds of Americans are overweight or obese.

When you’re working long hours it’s tempting not to exercise or to munch on fatty snacks at your desk to keep you awake. Luckily, there are things we can do to stay fit at work without even leaving our desks. You can do stretching, muscle-strengthening, and even short stints of aerobic exercises right at your desk (or maybe in a vacant conference room or stairwell). Check out about.com’s guide to staying fit on the job.

Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions. Make sure the chair you use is stable. If you have wheels, push it against a wall to make sure it won't roll away.

Equipment Needed
A chair and a water bottle or light-medium dumbbell.

Click on the pictures for a closer look:

Stretches for Your Wrists and Arms
Wrist Stretch: Extend arm in front, palm up and grab the fingers with other hand. Gently pull the fingers towards you to stretch the forearm, holding for 20-30 seconds. Repeat on the other side.
Wrist & Forearm: Press hands together in front of chest, elbows bent and parallel to the floor. Gently bend wrists to the right and left for 10 reps.
Lower Back Stretch: Sit tall and place the left arm behind left hip. Gently twist to the left, using the right hand to deepen the stretch, holding for 20-30 seconds. Repeat on the other side.

Lower Body Exercises
Hip Flexion: Sit tall with the abs in and lift the left foot off the floor a few inches, knee bent. Hold for 2 seconds, lower and repeat for 16 reps. Repeat on the other side.
Leg Extension: Sit tall with the abs in and extend the left leg until it's level with hip, squeezing the quadriceps. Hold for 2 seconds, lower and repeat for 16 reps. Repeat on the other side.
Inner Thigh: Place towel, firm water bottle or an empty coffee cup between the knees as you sit up tall with the abs in. Squeeze the bottle or cup, release halfway and squeeze again, completing 16 reps of slow pulses.

Chair Exercises
Chair Squat: While sitting, lift up until your hips are just hovering over the chair, arms out for balance. Hold for 2-3 seconds, stand all the way up and repeat for 16 reps.
Dips: Make sure chair is stable and place hands next to hips. Move hips in front of chair and bend the elbows, lowering the body until the elbows are at 90 degrees. Push back up and repeat for 16 reps.
One-Leg Squat: Make sure the chair is stable and take one foot slightly in front of the other. Use the hands for leverage as you push up into a one-legged squat, hovering just over the chair and keeping the other leg on the floor for balance. Lower and repeat, only coming a few inches off the chair for 12 reps. Repeat on the other side.

Upper Body Exercises
Front Raise to Triceps Press: Sit tall with the abs in and hold a full water bottle in the left hand. Lift the bottle up to shoulder level, pause, and then continue lifting all the way up over the head. When the arm is next to the ear, bend the elbow, taking the water bottle behind you and contracting the triceps. Straighten the arm and lower down, repeating for 12 reps on each arm.
Bicep Curl: Hold water bottle in right hand and, with abs in and spine straight, curl bottle towards shoulder for 16 reps. Repeat other side.

Ab Exercises
Side Bends: Hold a water bottle with both hands and stretch it up over the head, arms straight. Gently bend towards the left as far as you can, contracting the abs. Come back to center and repeat to the right. Complete 10 reps (bending to the right and left is one rep).
Ab Twists: Hold the water bottle at chest level and, keeping the knees and hips forward, gently twist to the left as far as you comfortably can, feeling the abs contract. Twist back to center and move to the left for a total of 10 reps. Don't force it or you may end up with a back injury.