Fittest Loser Tip of the Week: Don't sit. Just Dip

Assurance has been a longtime proponent of corporate wellness programs, as it has empowered our employee base and provided them with both short and long-term benefits. Our faith in corporate wellness is what drove us to become the exclusive sponsor of the Daily Herald Fittest Loser competition. Through this competition, our goal is to show that wellness does not have to be expensive or time-consuming. Each week, we'll be sending a few, simple at-work exercises that you can do anytime and anywhere.

Tip of the Week: Don't sit. Just Dip

Tricep dips can be done almost anywhere, including a cubicle.

Using a sturdy desk or a nonrolling chair, sit at the very edge and place hands on either side of the body while gripping the chair's edge.

With the feet planted on the floor a step or two away from the desk or chair, straighten up the arms to lift up the body.

Next, bend the arms to reach a 90-degree angle so that your body dips down, hold, and restraighten while keeping the body raised above the chair.

Complete 8-10 reps.

• Jill Micklow is a Wellness Specialist on Assurance's Employee Benefits Team. With a passion for improving the health of companies and their employees, Jill works closely with her clients to create large-scale corporate wellness programs. After first identifying her client's specific health and wellness goals, Jill then helps to develop, implement and manage a strategic wellness program tailored to their needs. Additionally, she works closely with Assurance's Benefits Communications Specialist to develop supplementary marketing materials to promote the success of these initiatives. Through education, motivation and engagement, Assurance clients and their employees see an improvement in overall health, morale, productivity and ROI thanks to Jill's efforts. Jill joined Assurance in 2009 and has since received certifications as a Group Benefits Associate (GBA), Certified Worksite Wellness Specialist (CWWS) and Certified Worksite Wellness Program Manager (CWWPM). Prior to Assurance, she graduated Summa cum Laude from St. Norbert College with a bachelor's degree in business and finance.