在重庆航空客舱部，由于司肖肖时常身穿黑色健身服，头戴黑色鸭舌帽，在线上视频或是公司健身房内义务为空乘们提供健身指导，因此被亲切地称为“黑衣教练”。
　　在入职重庆航空成为空乘之前，司肖肖就已经取得了中国健美健身协会颁发的高级专业健身教练证书，更早之前，她还曾经就职于CBA（中国男子篮球职业联赛）拉拉队，如果不是机缘巧合来到重航，她现在应该会是一名私人健身教练。
　　身为健身房的常客，司肖肖更推崇的锻炼方式，却是“随时”“随地”锻炼，把健身动作融入职场和生活中。“锻炼不一定需要专业器材，一条弹力带、一张瑜伽垫、或者就是一瓶矿泉水，这些身边随手可得的物品已经基本能覆盖所有的肌肉锻炼项目，甚至什么器材都不用，也可以很好地进行锻炼。”
　　In the cabin department of Chongqing Airlines， Si Xiaoxiao is often affectionately called the coach in black as she often wears black workout clothes and a black peaked cap when voluntarily providing fitness guidance for flight attendants online or in the company gym.
　　Before serving Chongqing Airlines as a flight attendant， Si had already obtained the certificate of senior professional fitness instructor issued by the China Bodybuilding Association. Earlier. In prior to her acquirement of the certificate， she had worked in CBA （Chinese Basketball Association） as a cheerleader. She would have been a personal fitness instructor if she hadn’t worked for Chongqing Airlines by chance.
　　As a frequent visitor to the gym， Si Xiaoxiao favors keeping physical exercise at any time and any place， which means integrating fitness movements into daily work and daily life. She said：” It is not necessary to be equipped with any fitness equipment for fitness practice. Any stuff at hand， such as an elastic belt， a yoga mat， or even a bottle of mineral water， can help you practice almost all kinds of muscular training. It is even okay without any stuff.”
　　Tip1：調整好心态Tip 1： Adjust mental state
　　很多人健身是为了减肥，但训练一阵子后发现体重不减反增。
　　“就拿我来说，60公斤，比绝大多数同样体型的女生都重。但是我的体脂很低，精气神也更好，工作状态也不错。”司肖肖用自己的体重举例，健身前一定要先调整好自己的心态。
　　同时，司肖肖建议，最好把健身当空闲时间的娱乐，说不定还能找到健身中的乐趣。
　　Many people do workout for losing weight. However， their hard efforts often end up with gained weight instead.
　　"Take me for example， I weigh 60kg which is heavier than pretty much of girls with the same size as mine. However， I keep my body fat low and spirit good， not to mention my good working performance." She used her own weight as an example to demonstrate the necessity of mindset adjustment before physical practice.
　　Besides， Si suggested taking fitness as entertainment in our spare time， which enables us to possibly find the pleasure of fitness.
　　Tip2：入门有诀窍Tip 2： There are fitness recipes for beginners
　　目前，市面上有大量健身软件。为什么很多人跟着软件学健身，但是效果却不明显？
　　“正所谓走在错误的路上，只能越走越远。通过视频软件，只能看到教练的动作，看不见发力的肌肉，所以只是‘貌合神离’，越练越错。” 　　司肖肖建议，遇到这些困扰的朋友，可以尝试在健身房寻求教练帮助，“尤其是新手，一定要在教练的帮助下找到不同肌肉发力的感觉，有了这个基础，自己在家训练才能有的放矢。”
　　At present， tons of fitness apps are on offer on the market. How come many people have achieved little after following these apps for fitness
　　"As a saying goes， a wrong path only leads you further from your goal. With these apps， you can only see these coaches’ movements rather than the functional way. In this case， all your efforts only end up with similar movements and little achievement."
　　Si Xiaoxiao gave those confused exercisers a tip that they can turn to coaches in gyms. In particular， beginners should get a sense of how muscles work with the help of these coaches. Then they can do workout at home in a right way."
　　Tip3：巧用礦泉水瓶Tip 3： Use mineral water bottles appropriately
　　办公室里同样可以健身。比如可以手拿矿泉水瓶，做俯身划船这个动作来锻炼背部线条。
　　“简单来说，这个动作就是弯下腰，膝盖略微弯曲，重复把手中的哑铃提起放下的过程。”司肖肖说。
　　这个动作的要领在于，弯腰时，一定要确保背部挺直，发力的点是背阔肌，由背部发力，将手臂带动起来，而不是手臂弯曲，将哑铃提起。
　　Fitness also can be done in office. For example， you can bend over and make rowing movements with two mineral water bottles in your hands to exercise your back.
　　"To put it simply， you just have to bend over， bend your knees slightly， and then repeat lifting and lowering dumbbells." Si said.
　　The essential of the movements is to make sure your back straight and that your latissimus dorsi muscle produces a force that can be felt by your back instead of bent arms when you lift the dumbbells.


　　Tip4：告别“拜拜肉”Tip 4： Say goodbye to jiggly arms
　　胳膊内侧的那块赘肉一举手说“拜拜”就晃动不已，如何减掉“拜拜肉”，也是女性减肥需求量最大的项目之一。其实，坐在办公桌前，就能解决这个老大难问题。
　　“这个动作和双手抱头伸懒腰的姿势有点类似。”司肖肖说，双手抱住一只哑铃，没有哑铃同样可以使用矿泉水瓶代替，举起双手，让手臂内侧分别贴住双耳，双手举过头顶，向后自然弯曲，保持三十秒后再重复。
　　做这个动作的诀窍在于，要用肱三头肌发力。如果感受不到“拜拜肉”发力，就调整手臂贴耳朵的姿势。
　　One of the most concerned for female fitness practicers is the jiggly arms which refer to the shaking flab on the inner side of the arm when you wave goodbye. Actually， the tough issue can be tackled when you sit at a desk.
　　"The movement I’m making is a bit similar to the posture of stretching with your hands holding your head." Then she said that using your hand to lift a dumbbell or a mineral water bottle if a dumbbell is unavailable. Raise your hands above your head with your inner arms against your ears， then bend back naturally and hold it for 30 seconds. Then repeat the whole process.
　　The trick of the movements is to use the triceps muscle of the arm to produce power. If you fail to feel the power generation through the jiggly arms， adjust the posture of the arm to the ear. 　　Tip5：收拾小肚腩Tip 5： Remove fat belly
　　小肚腩是很多职场人的困扰，司肖肖消灭小肚腩的方法简单到连器械都不需要，而且随时、随地可以训练。
　　“走路时抬头、挺胸、肩膀放松，收腹，搞定。”司肖肖介紹，这个动作看似简单，其实有一定难度，因为每个人的走路习惯已经养成，稍不注意就会“走回原形”。另一方面，按照理论知识来说，减掉小肚腩的脂肪是一个比较漫长的过程，所以不妨从“走起路来身材挺拔，有气质又好看”这个心态开始调整，逐步养成一个走路收腹的习惯。
　　Fat belly bothers quite a number of professionals. Si offers a solution that is simple enough to get rid of fitness equipment and can be implemented at any time and any place.
　　"What you need to do is to walk with your head raised， chest lifted， shoulder relaxed， and abdomen tucked." According to Si， the movement， although seems simple， is quite difficult to make as a result of the disturbing of your accustomed walking posture. Moreover， the removal of fat belly theoretically requires a long time. So you might as well start with the mindset adjustment into a belief that walking in this way highlights your straight posture and makes you more handsome， and then shape up a habit of walking with an abdominal curl.
　　Tip6：练出“天鹅颈”Tip 6： Get a swan neck
　　在电脑桌前久坐的职场人大多会有一个特点，脖子越来越粗，越来越短。
　　针对这个问题，司肖肖解释说是由于斜方肌使用过多，肌肉发达后堆到脖子上，看上去和脖子连到了一起。
　　“改变这个状态需要多管齐下。”司肖肖说，首先要调整电脑屏幕的位置，尽量避免看电脑屏幕时头部向上抬起，让斜方肌放松，这样也能让颈椎更舒适。
　　在平时拿重物时，改变用力习惯，很多人的习惯是用斜方肌发力。最好是用腰部、背部肌肉发力，放松斜方肌。
　　每天休息时，贴紧墙面站直，尽量让脚后跟、臀部、肩膀、头部贴住墙。如果还要加大难度的话，可以把手臂举起贴到墙上。久而久之，身材就会越练越好看。
　　A great majority of professionals sitting before computer desk for a long time usually feature thicker and shorter neck.
　　Regarding the issue， Si explained that the long-lasting sitting overuses the trapezius muscle， making the developed muscle spread to the neck until it seems to connect to the neck.
　　"The issue can be addressed by combined approaches." Si showed that the solution begins with the adjustment of computer screens to avoid lifting the head up when watching the computer screens， an effort to relax the trapezius muscles as well as the cervical spine.
　　In addition， when holding heavy stuff， most people should stop using the muscle as a habitual force-producing point， and should better use the waist and back muscles to relax the trapezius muscles.
　　During the break time， you should stand up tightly against the wall and try to keep your heels， hip， shoulder， and head against it. You can also raise your arm against the wall for better effect. In this way， your physical shape can become better constantly.