Don't Sweat It is a monthly Health & Fitness feature that gives you quick exercises and fitness tips that make living a healthier lifestyle simple. In this issue: activities to do at the office that are easy to incorporate into your busy schedule.

This week, we traveled to Gibson's Gym in Washington Township, N.J., and spoke to Scott Handley, a personal trainer with a bachelor's degree in exercise science.

"Everybody should bring one of these to work," Handley joked while holding a fitness ball. While that would be a good solution to increase exercise at work, the giant ball might not be easily concealed under your desk.

So, Handley gave us a few tips for what you can do at work for a quick fitness fix.

How to: Sit in a chair with your feet flat on the floor. Lift your heels off the floor and hold until you feel a stretch in your calf muscles. Put heels down. Repeat.

Repeat: For 90 seconds to two minutes.

Benefits: This exercise targets the calf muscles. It is a great way to activate muscles while sitting at a desk or typing, Handley says.

Runner's Pose:

How to: Sit in a chair with your feet flat on the floor, and run in place.

Repeat: At 30-second intervals.

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Don't Sweat It: Exercise tips for the office

Private health clubs have come a long way from their humble beginnings just using dumbbells and medicine balls to build muscles.

Today, a modern health club is filled with high-tech exercise machines, endless rooms with instructor-led workout classes, steam rooms, lap pools, basketball courts and fully-stocked juice bars with healthy snacks.

Now, Summit Health and Fitness in Flagstaff has added new services through a partnership with Mountain Heart Cardiovascular & Sleep Research Institute.

"It was an opportunity to move the fitness club to another level of personal training," said Tony Guistina, the general manager of the Summit Health and Fitness.

The marriage of the existing health club with the medical clinic across the street is expected to give members a more specialized regimen that focuses on the total health of the individual, not just great abs.

The two businesses will share the services of a registered dietitian to help offer free health and fitness assessments to members.

Physicians from Mountain Heart will also serve as an advisory board on developing new exercise classes catering to those with specific medical concerns. An example of a new class might be a yoga class aimed at pre-diabetics.

Guistina said with three exercise rooms available, the health club will not have to cut any existing classes.

"Now we will able to do is to add specialized classes for different lifestyle management techniques," Guistina said.

Guistina, who helps train Olympic athletes, explains the same exercise regimen will work well for some but not others.

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Fitness from the heart: Summit teams with Mountain Heart

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06-07-2012 15:13 It takes someone quite ordinary at first to master extraordinary by Jm Liddy Hello ! how are you? I am on here to try to help everyone eat better and exercise If you need any help with that email me or call (607) 483-8445 please do notforget to eat raw organic fruit (focusing on the fruit) vegetables (especially dark leafy greens) nuts and seeds and exercise two hours or two miles (walking) a day everyday huge hugs remember you are loved huge hugs dedicating all my videos to my mom who passed on to Heaven April 24, 2012 She will be enormously missed.

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June-Marie Raw Food and Fitness Health fast cleanup job and Jump popping balloons videos 004.MP4 - Video

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07-07-2012 18:04 It takes someone quite ordinary at first to master extraordinary by Jm Liddy Hello ! how are you? I am on here to try to help everyone eat better and exercise If you need any help with that email me or call (607) 483-8445 please do notforget to eat raw organic fruit (focusing on the fruit) vegetables (especially dark leafy greens) nuts and seeds and exercise two hours or two miles (walking) a day everyday huge hugs remember you are loved huge hugs dedicating all my videos to my mom who passed on to Heaven April 24, 2012 She will be enormously missed.

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June-Marie Raw Food and Fitness Health Balloon pop with black converse sneakers on 001.MP4 - Video

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07-07-2012 01:36 Lie on the mat, knees bent, raise hips off the mat contracting the glutes, hold, and slowly release to come back to the starting position. For a continuous contraction, try not to touch the mat when you come down. Breathe out on exertion. For Daily Updates and Fun Stuff Subscribe at Join us on Facebook at Follow us at

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Bipasha Basu Love Yourself - Pelvic Thrust - Health And Fitness Videos - Video

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07-07-2012 01:43 Lie on your right side. Bring left foot in front of your body. Hold the left ankle for support. Your right hand is extended supporting the head. Lift your right leg, contracting the inner thigh muscles as high as you can. Hold and slowly come down. For a continuous contraction try not touch the mat. Repeat the move for 30 seconds. Switch legs and repeat the move again for 30 seconds. For Daily Updates and Fun Stuff Subscribe at Join us on Facebook at Follow us at

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Bipasha Basu Love Yourself - Inner thigh Lift - Health And Fitness Videos - Video

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05-07-2012 05:41 It takes someone quite ordinary at first to master extraordinary by Jm Liddy Hello ! how are you? I am on here to try to help everyone eat better and exercise If you need any help with that email me or call (607) 483-8445 please do notforget to eat raw organic fruit (focusing on the fruit) vegetables (especially dark leafy greens) nuts and seeds and exercise two hours or two miles (walking) a day everyday huge hugs remember you are loved huge hugs dedicating all my videos to my mom who passed on to Heaven April 24, 2012 She will be enormously missed.

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June-Marie Raw Food and Fitness Health Royal Blue Dress July 4th 010 - Video

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06-07-2012 04:23 Vicki Sorensen of The National Institute of Health and Fitness on the Mountain Morning Show.

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The National Institute of Health and Fitness - Part 4 - Vicki Sorensen - Video

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06-07-2012 11:51 It takes someone quite ordinary at first to master extraordinary by Jm Liddy Hello ! how are you? I am on here to try to help everyone eat better and exercise If you need any help with that email me or call (607) 483-8445 please do notforget to eat raw organic fruit (focusing on the fruit) vegetables (especially dark leafy greens) nuts and seeds and exercise two hours or two miles (walking) a day everyday huge hugs remember you are loved huge hugs dedicating all my videos to my mom who passed on to Heaven April 24, 2012 She will be enormously missed.

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June-Marie Raw Food and Fitness Health July 5 th 2012 modeling pics - Video

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05-07-2012 22:42 To do Jumping Jacks right begin by standing feet together arms by your side. Bend knees and jump feet apart wider than shoulders. Simultaneously raise your arms overhead. Go back to the starting position and do this move for thirty seconds. For Daily Updates and Fun Stuff Subscribe at Join us on Facebook at Follow us at

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Bipasha Basu Love Yourself - Jumping Jack - Health And Fitness Videos - Video