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January 24, 2022

How to Improve Your Health and Fitness While You Make Money From Home

As a new year dawns, many people set health and fitness goals. It’s certainly a popular theme around our virtual water cooler, and we bet it’s trending in your life, too.

You know the basic advice–make health and fitness a priority, move more, sleep better, plan meals. But, working at home throws up some challenges to even the best-laid health and fitness plans. 

With years of collective experience working at home and working to stay fit, we’ve put our heads together to share our best tips for success. In each category, we include our favorite small changes that make health and fitness success easier from a home office and build up to more significant changes that have helped us find success on our fitness journeys.

It’s easy to let caring for yourself slide down the priority list as you manage home and work concerns. Sometimes slipping 15 minutes of extra work into your day instead of doing something for your wellbeing is the difference between meeting a deadline or missing it. We get that. But, we also know that ignoring your health can backfire, which is why it’s critical to make it a priority. We hope these tips help you on your journey.

Move more

Working at home offers many advantages, including the 10-second commute, the flexibility to address family issues, and the ability to work comfortably in casual clothes. But, it also offers challenges, like easy access to a kitchen and fewer reasons to go outside or move much. 

At home, it’s easy to avoid the type of incidental movement that happens organically when you work in an office. For example, you don’t have to walk in from the parking lot or train station. You never need to stroll down the hall to see a coworker or dash across town for a meeting. In addition, popping outside for a quick walk is more difficult if you have a sleeping baby or a young child who needs you nearby.

Scheduling a workout as part of most days is the surest way to prioritize exercise. We understand this doesn’t always work–and can be a little demoralizing if you miss a workout. But, it’s still essential to move. Here are some of our tips for quickly adding movement to your day:

  • Prop your computer up so you can stand for a portion of your workday. Standing while responding to email or doing light reading can help you feel more powerful and in control of your time.
  • Walk around your house while chatting on the phone. You’ll be surprised how many laps you can take around your home office during a 10-minute chat. Bonus: You won’t be tempted to multi-task by checking emails or sneaking a peek at your favorite website.
  • Set a timer to remind you to get up each hour. When the timer goes off, walk around or stretch for five minutes.
  • Learn two yoga poses you can do in your home office space. Do one when you start working and one when you stop working. If you work in spurts throughout the day, this light approach to exercise can pay off while helping you get more focused.
  • Keep light dumbbells next to your desk. Pick them up for some curls or chest presses when your hands are free. 
  • Do 20 jumping jacks between tasks. You’ll get your blood flowing, switch tasks more quickly and find that your focus is better when you return to work.
  • Start and end your workday by doing planks. Use the time to transition from mom mode to work mode.
  • Use your office wall to do standing push-ups.
  • Sprint up and down your stairs a few times between calls or projects.

When you finish work, scoop up your kids and head outside for fresh air and fun. Even if it’s not a full-on workout, a little light movement with your kids can help you transition back into family mode and give everyone a chance to reset and destress from a busy day.  

Plan your meals and snacks

Working at home means unfettered access to your kitchen. This can be a great money saver because you can always brew your coffee and make your lunch. But, it can also lead to mindless snacking and stress eating. Paradoxically, we sometimes find ourselves skipping lunch because we are really in the flow of work. This sets the stage for heavy (and often unplanned) afternoon snacking, sabotaging health and fitness goals.

Here are our best tips to avoid the pitfalls of having such easy access to all of your groceries all of the time.

  • Make a list of healthy snacks and meals that you find satisfying and have them on hand. We like pre-portioned items because they are easy to grab and having a pre-portioned amount makes it easier to control your portion size.
  • Pack your lunch and snacks the night before so you don’t have to make eating decisions during the heat of the business day.
  • Take a planned lunch break, especially if you work a full day. Leave your home office to avoid eating at your desk during your lunch break and multi-tasking through your break. You’ll enjoy your lunch more and will feel more refreshed. Bonus if you do a few exercises at the start and stop of each work period, as you’ll add two workout segments to your day.

Also, we have found that it’s essential to have a meal game plan at the start of each week to avoid a scramble for an evening meal. Apps, meal planning services, and grocery delivery can help you work smarter, not harder, in the kitchen and make it easier to achieve your fitness goals. Check out these tips to help ease family meal planning.

Finally, let’s talk about how the food needs of other family members can derail your plans for healthy eating. If your kids are like ours, you likely frequently answer questions about what’s for dinner and what snacks are available. Stops and starts to field snack inquiries can distract from your work and make you hungry. 

We’ve found that creating a weekly menu that covers all meals and snacks and hanging it on the refrigerator helps make this easier.

Direct your children to the menu when hunger strikes. (Make sure that some of the snacks can easily be grabbed and opened by young kids. For really young kids, include pictures of items they can select and make them easy to reach.) Having a posted menu reduces the discussion around what’s available to eat, eliminating a distraction for you as you work. Frankly, this one action will buy you untold peace of mind, help you reclaim time every day and make it easier not to snack every time a kid asks for one.

Maintain a good sleep schedule

We often advise rising early or burning the midnight oil to squeeze extra work into the day, reduce child care expenses and make the most of your days. However, that advice comes with an asterisk that you are still getting the sleep you need to be productive. Sure, it’s possible to rise before dawn or stay up well past your bedtime occasionally. However, making a habit out of it will leave you feeling depleted and tired. Here are some of the ways we make sure to get enough sleep:

  • Set a bedtime for yourself and stick to it. If you know you need to get up at 6 to add some work time to your day, be sure to count back and make sure you get to bed early enough to get enough sleep.
  • Maintain a consistent sleep schedule. Try to go to sleep and wake up around the same time most days. This will help you feel better and make deviations easier when they do happen.
  • Turn off all screens an hour before bedtime. Transitioning to a book or other non-screen activity makes it easier to fall asleep.

Please share!

Please tell us what tricks work for you! How have you found success working from home while focusing on health and fitness? 

 

 

 

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May 18, 2020

Healthy at Home: Our Immune System is our Best Defense Against Illnesses

Almost three-quarters of a million people die each year because of an unhealthy diet. We are currently at about 10% of that death rate for COVID. And while COVID is a deadly virus, the numbers in New York show that 90% of those that died had underlying health issues like high blood pressure, diabetes and obesity.

According to the Center for Science in the Public Interest, an “unhealthy diet contributes to approximately 678,000 deaths each year in the U.S., due to nutrition- and obesity-related diseases, such as heart disease, cancer, and type 2 diabetes. In the last 30 years, obesity rates have doubled in adults, tripled in children, and quadrupled in adolescents.”

While I know not everyone who has those health issues is a result of unhealthy diet, the numbers are still staggering. I wonder how much money is spent on prescription drugs and hospitalizations due to illnesses that are diet-related.

 

Would Coronavirus and other illnesses be less of an issue and cause less fear if we had stronger immune systems?  I believe the answer is yes and here’s why…

 

My Better Health Journey

My better health journey began in 2013 when my 18-year-old daughter was diagnosed with Grave’s disease. It was the summer before her freshman year in college and she began experiencing all kinds of strange health issues from full body rashes to hallucinations to a dangerously rapid heartbeat. The infirmary at her school called me to get her to the ER or an endocrinologist immediately. After evaluating her, the endocrinologist wanted to put her on prescription drugs for her thyroid “probably for the rest of her life” as well as heart medications and possibly remove her thyroid.

I could not accept that diagnosis for my then 18-year-old so I began researching other options. That road led me to a holistic / wellness doctor and taking a closer look at the causes of her poor health.

It did not happen overnight, but I am happy to say my daughter no longer takes any prescription drugs, still has her thyroid and is leading a healthy life by eating whole healthy foods, taking natural supplements and taking care of her body the natural way — the way God intended.

 

From Multiple Health Issues to Virtually None

I am not the only one who has learned the benefits of a natural approach to health. Shonna found herself on her own path to wellness. She was struggling with a variety of issues including an autoimmune disease Hashimoto’s Thyroiditis and a son who had social and academic struggles.

She decided to make some changes and take a more holistic approach to foods, personal products and household products. As a result, in time her son went from non-social with somewhat uncontrollable emotions (Aspergers), multiple learning diagnosis, sleep and bronchitis issues to a healthy young man who did all dual credit his senior year and just finished his freshman year with a 3.75 GPA.

She and her family are another vibrate example of how healthy whole foods are medicine for your body. It has become such a passion of Shonna’s that she now coaches others. You can read more about her story here.

 

Strengthening our Immune System

Through all of this, I recall my wellness doctor telling me we needed to strengthen our immune system. Probably something the majority of America needs to do. When illnesses like COVID come, having a healthy immune system is your best defense for staying healthy.

Dr. Hotze, an outspoken Holistic doctor, shares, “the typical American diet consists of packaged and processed foods that are depleted of most of their vitamins and minerals. Vitamins and minerals provide the nutritional foundation for a healthy immune system; yet, most of us do not get what we need from the foods we eat.”

 

Here are a few tips on strengthening your immune system:

  • Eat healthy whole foods, not processed foods,
  • Take high-quality natural supplements including vitamin D and vitamin C,
  • Get good sleep,
  • Don’t fear or panic as stress weakens your immunity,
  • Walk and get outdoors for some exercise,
  • Reduce or eliminate white sugar. It increases risks for diseases,
  • Get some sun which offers natural vitamin D,
  • Have faith; it helps with not fearing / panicking.

I would add to make sure you drink lots of clean water for overall health. Some health professionals recommend half of your weight in ounces. And while you may not be able to make every change in a day, you can start somewhere and clean up your diet so that healthy, whole foods can become medicine to your body.

 

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August 10, 2017 0 Comments

4 Tips for Healthy Eating in the Summer

Staying healthy in the summer is typically easier than any other time of year. Between family and friend activities, vacations, and sporting events, we’re on the go more. Additionally, produce is more readily available, and it’s often too hot to eat big, heavy meals.

It’s a perfect time to embrace wellness in our diets and stay healthy. This way, we don’t miss any of the fun and excitement of this time of year! Read along for some best tips for optimal, healthy eating in the summer.

Think seasonal

Eating seasonally is a great way to save money and load up on nutritional value. Yes, you can find watermelon in some other seasons, but it’s more expensive and not nearly as tasty! Between tomatoes, watermelon, mangos, and all the fresh berries, summer is a time for all our favorite produce.

These fruits and veggies are also loaded with water content, so they’ll help you stay hydrated and feeling light.

Produce first

Think produce first! When you go to make a plate or plan a meal, fill your plate (or recipe) with produce first. Ideally, half of your plate should be fruits and/or veggies. You can also sneak fruit and veggie purees into casseroles, popsicles, and smoothies! From here, add your carbohydrate and protein sources to make up the rest of your meal.

Pack the protein

Protein is always a key component to any healthy diet. It keeps you full, supports your muscles and bones, and helps to stabilize blood sugar. When the weather is nice, grilling is a great, fun option to get your protein. Here are some best tips for successful grilling.

Select healthy meats and spice them up with unique seasonings, marinades, and dipping sauces. If meat isn’t your thing, there are plenty of fibrous bean and grain salad recipes that will keep you healthy and satiated. Here are a few options to get you started.

Lighten up

In the hot summer months, we’re typically running around more and certainly spending more time outdoors. Because of this, we need more hydration, water, and electrolytes. Focus on foods that provide this and keep you feeling good. Watermelon is a great option, along with coconut water for balanced electrolytes.

It’s easy to feel sluggish and rundown in the summer, and you can avoid this with diet and lifestyle choices. Make choices that keep you feeling light, healthy, and satisfied. It’s a great time of year for those lightened up recipes, as well as an abundance of colorful fruits and veggies. Indulge in nature’s seasonal offerings and stay healthy with seasonal offerings!

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August 10, 2017 0 Comments

5 Ways to Fit Exercise Into Your Day

Fitting exercise into our already-busy lives can be quite the challenge! We want to stay fit and healthy, but work, family and friend obligations keep us pretty busy. There are only so many hours in the day, but taking the time for exercise is very important for a long, healthy life.

Read along for some best tips on fitting exercise into your busy day.

Use the morning

It’s not for everyone, but working out in the morning can be a great use of your time. Your family is likely still asleep, and you’ll be able to give dedicated time to your workout. Whether you workout or join a gym, working out in the morning is a great option. This is an especially effective option if you’re a morning person. If not, it may take a few early mornings to get into the groove – but don’t give up!

Lay out your exercise clothes the night before, lay out your water bottle, snacks, headphones, and anything else that you need to grab and go. Not having to think in the mornings makes it much easier, and seeing your items will make it more likely that you go and do your workout. The more that you complete your morning workouts, the more your body will get used to them. Don’t be surprised if you’re a little tired and slow moving at first! It just takes some time for your body to adapt to moving first thing in the morning.

Use your lunch break

You can use your lunch break (or any break during the day) to complete your workout. Go out for a walk, meet up with a friend, or hit up a group fitness class that takes place during the day. Breaking up your day with exercise can really boost your energy, mood, and fitness levels. A lot of us feel more awake midday, so it can be the perfect time to fit in some fitness.

Make it social

Exercise doesn’t need to be painful or isolating! It can be really fun to involve your family and friends and make it a social event. Exercise also doesn’t need to take place at a gym or involve a workout video. You can get in a few miles, squats, or dumbbell exercises during your kids’ games or activities!

When you’re waiting around at practices, instead of playing on your phone, do a quick workout. It will make the time pass without taking away from family and friend time outside of the practice. Fitting fitness into your life is a great way to make it a habit that sticks!

Multitask

Multitasking can be very helpful when it comes to your new exercise routine. If you find yourself ready to watch TV at the end of the day, you can combine both activities. Watch your favorite show on the treadmill, or do strength training exercises in your living room while your movie is playing. You can also listen to music during your workout. This can also be a great distraction that gets you into the workout zone, and you won’t feel that you’re missing out on anything. You get the best of both worlds – fitness and your other favorite activities.

Keep it realistic

Realize that fitness might not play a huge role in your life right now. It can be hard to workout with small children or a lot going on in your life. You might not have time for an hour, but can you spare 20 minutes? Most people have 20-30 minutes in their day to get healthy. Make it happen and stay in the groove. Once you feel better and see results, you’ll more than likely want to keep at it. Results and positive feelings are great motivators to keep going!

Utilize the tips below to keep at your exercise regimen long enough to feel great, and you’ll be well on your way to establishing a very healthy habit.

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June 29, 2015 0 Comments

5 Effective Stretches You Can Do at Your Desk

 

Working at a desk – whether you work from home or not – can be taxing on the body.  Experts say that even if you workout, it’s still important to get up and move around throughout the day.

 

Back pain is one of the most common causes of missed work every year, and it’s incredibly important to keep yourself out of pain and feeling limber, alert, and stretched out throughout the day.  In this post, we’ll explore some effective stretches that you can do without leaving your desk.

 

1) Shoulder Stretch via MayoClinic.org

 

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Standing or sitting for long periods of time can take a toll on your muscles. To prevent or reduce stiffness and pain, try simple office stretches throughout the day. Perform these stretches several times throughout the day to help keep your muscles from feeling sore and tight.

Start by stretching the back of your shoulder:

 

  • Place one hand under your elbow.

 

  • Lift your elbow and stretch it across your chest. Don’t rotate your body as you stretch.

 

  • Hold the stretch for 15 to 30 seconds. You’ll feel tension in the back of your shoulder.

 

  • Relax and slowly return to the starting position.

 

  • Repeat the stretch with the other arm.

 

See the stretch and learn more here.

 

2) Hip Flexor Stretch via LifeHack.org

 

Sitting truly shortens and tightens your little hip flexor muscle. It’s the one at the front in the crease of your hip. It runs through your pelvis to your back, so when it is tight it often presents with an achy back. To lengthen this one out while at your desk, sit at the edge of your chair but shift to face to your left. Take your right leg and extend it behind you with as straight a knee as you can. Sit tall and lift your sternum while trying to tuck your tailbone under. This increases the stretch. Repeat on the other side. Repeat both sides 2-3 times.

 

See the stretch and learn more here.

 

3) The Freedom Search via Healthline.com

 

285x285_DeskPoses_08.jpg

Clasp hands behind your back, push the chest outward, and raise the chin. Hold for a longer period of time if you feel tension in your lower or upper back.

 

See the stretch and learn more here.

4) Upper Cervical Spine Flex via Men’s Health

 

up_cerv__spine_003.jpg

 

From the chest elevation position while seated, dip your head forward slightly as if you were nodding “yes.” Feel the stretch in the neck at the base of the head. Pause for 10 seconds, then relax and repeat 5 to 10 times.

 

See the stretch and learn more here.

 

5) Seated Hip Stretch via Exercise.about.com

 

seatedhipstretch.jpg

 

This move helps open up the hips and stretch the complex series of muscles in the hips and glutes.

 

Do it right: While seated, cross the right ankle over the left knee and sit up nice and tall. Gently lean forward, keeping the back straight and reaching out with the torso until you feel a stretch in the right glute and hip. You can also press down on the right knee to deepen the stretch. Hold for 10-30 seconds and repeat on the other side.

 

See the stretch and learn more here.

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April 1, 2015 0 Comments

How to Stay Social When You Work From Home

The first thing you may notice about working from home is the lack of social interaction! You may be feeling some social isolation. Even if you’re very busy during the day, not talking with others can be tough. This isn’t the case for everyone, as many of us have children, numerous calls, social engagements, and so on, but it’s important to make social interaction a regular part of your daily life.

To avoid the habit of not speaking to others for hours or days at a time, follow these simple tips below.

  • Get Out and About: If you’re able to, try taking your work to a coffee shop or local business with Wi-Fi a few times per week. The change of scenery is always helpful and may make you even more productive! This also forces you to get ready, get out of the house, and arrange the outing into your schedule – all things that may help you feel more likely yourself in a home-based position.
  • Schedule Your Social: Planning social outings and activities becomes even more important without the workplace friendships and opportunities available in a traditional office job. Plan social or networking events at least 1-2 nights per week, as this will keep you from getting bored and lacking social interaction during the day. Often times there are networking events that take place over lunch, so those may be a great option too. Try Meetup.com for networking events in your area.
  • Talk with Friends: When you get a break, try to chat with your friends. Send a text, schedule a quick call, or just chat briefly on Gmail Chat, Facebook Messenger, or any other chat feature. This allows you to break up your day, laugh with a friend, and maintain your social relationships.
  • Interact with Other Home-Based Workers: There are groups, such as the HireMyMom.com Facebook page, that have a large collection of home-based working moms and people. They can offer tips and advice and lend an ear when you might want to chat. It’s a great idea to cultivate friendships among groups like this, since working from home is not extremely common. It’s nice to have someone who knows what you’re going through, and who also understands that social interaction is key to a happy, successful life – especially in the home-based working realm.

So, the next time you’re working from home and feeling social isolation, get out of your chair and onto the phone to call a friend for a chat or a coffee date.

Check out these other great articles about staying healthy as a work from home professional. Also check out our current job postings for mom professionals.

(Image courtesy of Serge Bertasius at freedigitalphotos.net)

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December 22, 2014 0 Comments

5 Ways to Stay Healthy in a Home-Based Job

When you accept a home-based job position, you might envision days of work mixed with lots of movement and exercise. Imagine your surprise when the clock hits 5:00PM each day and you’ve barely moved! This is a common plague among home-based workers, and it’s something that can truly affect your health in the long term.

There are numerous recent studies proving how sitting is bad for our health, and when you work from home, you’re likely logging long hours on your computer. This isn’t really avoidable, but utilizing healthy tips and habits is a great way to ensure that you stay healthy when working from home.

When you’re making your 2015 resolutions, be sure to include these work at home exercises and tips to stay happy and healthy!

1) Stay active throughout the day: It doesn’t have to be anything excessive! Get up and walk around your house or neighborhood, stretch, lift light weights, or run in place for a few minutes. Do this approximately once per hour, and you’ll find that these little bursts are not only good for your body, but good for your mind.

2) Drink water: Working from home has its benefits here! Staying hydrated is key to health – you will avoid overeating and keep your energy high. Set an alarm on your phone or computer to remind you to drink water every hour.

3) Schedule your workouts: Whether you want to work out in the morning or the evening, working from home makes scheduling your workouts much easier. But you still have to do them! Schedule your workouts just as you would schedule a meeting or appointment. Write it down and stick to your plan.

4) Choose the right foods: If you’re used to having junk food around the house, do your best to stop buying it once you start working from home. If it’s in the house, it’s tough to avoid! At the very least, keep tempting foods out of view. Put healthy snacks such as fruit, trail mix, or protein bars out in a bowl, so you’re more likely to reach for them when you need a snack.

5) Take breaks: Mental health is just as important as physical health. It’s great to be productive, but not at the expense of your health. This will only lead you to feeling frazzled and burnt out – not a good combination. Take small breaks throughout the day to step away from the computer, get some fresh air, and relax your mind.
Incorporate these work at home exercises and tips into your daily schedule and start the new year out right.

Check out these other great articles about staying healthy as a work from home professional. Also check out our current job postings for mom professionals.

(Image courtesy of Serge Bertasius at FreeDigitalPhotos.net)

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October 27, 2014 0 Comments

Maintain Your Home-Based Business & Your Sanity During the Holidays

As a mom and home-based business owner, you probably feel like one of those circus performers who can keep a dozen plates spinning on sticks all at once. It can be challenging from day to day, but most of the time you are pretty good at keeping your plates in the air. However, add the upcoming holiday season to the mix—which, of course, includes shopping, decorating, incoming guests and kids bouncing off the walls with anticipation—and it might seem like those carefully balanced plates will all come crashing down.

Fortunately, we have some work life balance tips to help. With some planning and preparation, you can make it to 2015 without losing your business or your sanity.

Adjust Your Schedule and Your Expectations

Accept the fact that your usual schedule will be disrupted for awhile. Once you’ve accepted this, look for pockets of time during the day and night to fit in shorter spurts of work. For example, if your kids are watching “How the Grinch Stole Christmas” for the thousandth time and dinner’s in the oven, head to your computer and knock out some emails or invoices. If you are an early bird, set your alarm an hour or so earlier and try to crank out some work before the kids and company get up. If you are more of a night owl, work a little after the kids go to sleep to catch up on some of your projects.

Prioritize and Push Back

Schedule some specific times and activities with your family and guests during the holiday season, and post the calendar in a place where everyone can see it. Whenever possible, schedule things to do during the times when you wouldn’t normally be working anyway—that way, you won’t feel as stressed out about missing work time, and you can really focus on your kids. You could swing by your local coffee shop for hot cocoas to go, and then drive around your neighborhood looking at lights.

Also, try to push back at least some of your work and deadlines into January. Chances are good that many of your clients are also trying to juggle their lives and the holiday season, so depending on what type of at-home work you do, it may be possible to reschedule at least some of it until early 2015.

Shop Online

If your to-do list is already three pages long, you might wonder how you’ll find time to get to the mall to shop. You don’t have to fight the crowds and parking lots to get toys and gifts for everyone on your “Nice” list. Pour yourself a cup of coffee or a glass of wine, put on your comfy flannel jammies, and when the kids are asleep, take care of your holiday shopping online. Walmart always has some great Black Friday deals and it seems like every online retailer offers shipping deals this time of year. If you are planning on sending out holiday cards, you can also upload photos to sites like Snapfish or Shutterfly and order them from there.

With these work life balance tips, you will be able to skate through the holidays having a fun and relaxing time with your family.

Check out these other great articles about productivity / time management as a work from home professional. Also check out our current job postings for mom professionals.

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