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Fitness
Published Wednesday Mar 18, 2020 by Will Price

Working Out at Home: Tips for Starting a Routine During Social Distancing

Fitness
Motivation
Renewal
COVID-19
The rise of the WFH

In recent years, and especially in recent weeks, working from home has shifted from a luxury to a societal (and professional) norm. In fact, 24% of people who work remotely even just once a month notice benefits like increased happiness and productivity.  

With the rise of more people taking their jobs from the office to the abode, it’s almost too easy to “stay casual” when you aren’t physically showing up somewhere. With brands focusing on dressing these remote workers (the crossroads of athleisure and casualwear, aptly titled, “relaxwear,” or “roomwear”), it’s important to remember not to let yourself get too comfortable. Staying active while you work from home, and keeping your wellness as a priority, is of great importance... especially right now.  

[Book virtual classes on Mindbody to keep you well during extended work-from-home periods]
 

Woman Stretching in Bedroom

Fitness at home—how to get started 

If your favorite gym or fitness studio is temporarily closed, you're probably worried about staying in shape so you can come back stronger than ever when it reopens. Exercising at home doesn’t mean you need to invest in thousands of dollars of gym equipment, from kettlebells and bench presses, to converting your garage into a blissed-out Zen experience for hours and hours of yoga. (Though, right about now, that Zen yoga palace sounds pretty nice). Starting a workout routine at home can be easy. You might be surprised to know that you 100% already have the equipment you need to get going: Your body.  

[Search virtual in your area (and beyond) on Mindbody.io!]

Set your schedule.
While 24 hours seems like a good chunk of time, truth is, it almost never feels like enough. The best way to get going with your WFH fitness routine is to make time for yourself. It’s easier said than done, we know, but if you can start by finding a set time each day dedicated to exercise, you’re already on the path to a healthier, and happier, lifestyle.  

How to set time for yourself: 
-  Set your morning alarm one hour earlier and knock that workout off your to-do list ASAP.
-  Block off time on your calendar, so you're reminded when it’s time to get that stretch sesh in.
-  Make your lunch break your workout break.

Woman Tying Shoelace

Find a workout routine that works for you 

You don’t have to invest in expensive equipment or complete home renovations to all the benefits of your WFH workout routine. (If you’ve already made your basement into a weight room, kudos! You probably know what we’re about to say.) Setting your dedicated time to fitness is only half the battle. Now comes the real fun part: The actual workout. Start off easy with some simple bodyweight exercises that only require a pair of gym shoes, your workout clothes, and a little balance.  

To give you a taste of what you’re in for (and a starting point to build a bigger, more robust routine), we teamed up with The Bar Method to offer a full-body workout you can do in your living room! In less than 10-minutes, you’ll get a mini Bar Method experience that’ll target your whole body in just the right order for maximum results. If you’re a Bar Method regular, use these workouts to keep flexing those muscles, so you’re ready to get back in the studio eventually. And if you’re a barre newbie, don’t worry. These workouts are simple, effective, and easy to follow. So, push that coffee table aside and check them out. 
 

1. Upper body: 

In this video, you’ll hit push-ups, pulses, planks, and reverse push-ups to tone and sculpt all those upper body muscles. When you go to reach for something in the morning, you’ll feel it and think of us! 
 

2. Second Position Lunges: 

Next, you’ll learn how to do second position lunges to work our outer and frontal quads. They may look easy, but they definitely aren’t. Hint: If you’re shaking, you’re doing it right! 
 


3. Pretzel Workout: 

Despite the name, there’s nothing yummy about this workout. You’ll feel the burn in your glutes and hamstrings, on your way to a lifted and sculpted booty you can rock everywhere. 
 

4. Straight Leg Clam Workout: 

Don’t worry, we didn’t forget about abs. In this fan favorite, you’ll target your core, obliques, and lower abs. Trust us, you’ll feel this tomorrow. 

This is just one example of a simple workout you can do daily to keep you active and in motion during times when it may seem like a better idea to curl up on the couch. And it’s one you can do in a matter of minutes in case you’re crunched for time. 

If you are looking for a different type of workout, we have you covered! Find all sorts of virtual classes, from mat pilates and yoga, to HIIT and even meditation, on Mindbody today! 

However, we know some of you may be looking for a more intense work out at home to really sweat out the stress and potential anxiety. If you need some more ideas, check out the Fitness page of our Mindbody blog to find a workout that’s right for you.  

  • Thinking of training like a professional athlete during your time at home? Yeah, we’ve got that.  
  • How about some binge-worthy shows to coincide with your workouts? Next episode, please.
  • Maybe you’re leaning towards discovering which type of workout is best for your zodiac sign. We get it. And we have that.
  • Finally, to really get your body in motion, you’re going to need a good workout playlist. Lucky for you, we have the perfect set of those right here.  

Man Working on Couch with Laptop

How to keep your brain fresh and your productivity high 

A big part of staying home means finding ways to keep your body and mind fresh. It’s so easy to fall into a routine of, “Wake up, open computer, work, skip lunch, stand up only to go to the bathroom, work more, don’t go outside, eat dinner, watch Netflix with laptop in lap, go to bed with computer, repeat.” 

However, it’s important to take the necessary steps to keep yourself motivated and refreshed throughout the day. Remember: 

Create a healthy morning routine for yourself. 
Instead of going right to your home office, take a breath in the morning and get in a good walk, make a cup of coffee, or get your workout in first thing. This will help you clear your head before diving into the day’s tasks.  

Stay social (responsibly). 
Working from home carries with it a certain level of isolation. But in a time of social distancing, there are ways to keep in touch with your coworkers, friends, and family. Hop on Facetime calls, overshare, schedule remote meetups that aren’t work-related, host a Netflix viewing party. Get creative while staying safe.  

Be Positive. 
This one may be the most important. Whether you’re working from home for personal reasons or are under mandatory orders to do so, one thing to keep in mind is your outlook on life. During uncertain times, it’s easy to fall into negative pitfalls. It’s also easy to forget that tonality is sometimes lost in writing correspondences. So, make sure you stay upbeat, use an exclamation mark when you can, find an emoji you love (preferably a smiling one), and remember, we’re all in this together.  

Getting your fitness in while working from home is possible if you remember one thing: You don’t have to do it all at once. Start simple with a new routine. Once you’re comfortable there, try to add something new into the mix (an extra lunge or jumping jack, adding weights, making more coffee, etc.) Eventually, you’ll have a new wellness routine that will keep your mind fresh, your muscles active, and your outlook positive (so you can show off in your first group fitness class post-quarantine).

[Mindbody now offer virtual classes. Find one today!]

Have any work-from-home workout tips to share with the community? Be sure to show us by posting them on your Instagram story and tagging @mindbody

Will Price Mindbody
Written by
Will Price
Senior Manager, Marketing Content (good guy to know)
About the author
In so many words, Will is a content marketer by trade and a story-telling appreciator by passion. Since grade school history & social studies classes, Will knew he wanted to someday be the one telling the stories versus just hearing them. Aside from unsuccessfully teaching his cross-eyed dog how to fetch, you can find Will on the Enso blog, chilling in shady spots under palm trees, and acting as the Senior Manager, Consumer Marketing at MINDBODY. He might answer on Twitter at @The_Momentum or @LordWilliam.
shanila sattar
Wellness
Published Wednesday Mar 17, 2021 by Shanila Sattar

Foundational Steps to Cultivating a Daily Self-love Practice

Self-care
Expert Advice
Personal Growth
Wellness

When you think of self-love what do you think of? Bubble baths, walks on the beach, facemasks, or what? Self-love can mean so many different things but when we think about self-love, we have to acknowledge loving ourselves both on the outside and on the inside. The way that we show ourselves love is one of the most important things we will ever do. 

How do we treat ourselves? How do we talk to ourselves? What foods are we putting into our bodies? How are we thinking about our overall well-being when practicing self-love?

As self-love defines and redefined itself for you over the years, here are a few foundational tips to think about when easing into your self-love journey.

 

Step 1: Learn to set boundaries

Don’t we love this one? Loving ourselves has a lot to do with the boundaries that we have for ourselves, with others, and for others. Take time to think about your own emotional, mental, physical, and spiritual needs when setting boundaries that reflect your personal needs. Boundaries don’t have to be big and scary; they are here to remind us that you get to have your lived experience and still have expectations about how you’d like to be treated and what you’d like to feel.

When thinking about your boundaries, ask yourself:

  • How do I feel without having boundaries?
  • What would I like to have boundaries around?
  • Are my boundaries actual boundaries or am I creating walls in my life?
  • How do I plan to uphold my boundaries?
Step 2: Cultivate self-compassion

In a world where perfectionism and curated existences have been rewarded, begin to cultivate compassion for yourself. You are a soul having a human experience and it’s totally okay if things are not perfect. 

Mindfulness exercises such as Breathwork, self-care activities, and self-compassion, all help train the mind, emotions, and even the body’s stress chemicals to be able to deal with undesired situations. Self-compassion means, can you be nice to yourself? Can you find empathy and kindness for yourself in the middle of what feels chaotic, stressful, or unwanted? Self-compassion means that we get to make mistakes, have our plans not work out the way that we wanted, and we still get to celebrate that we are doing the best that we can and it is enough.

When thinking about self-compassion, ask yourself:

  • How do I respond to stressful situations?
  • How hard am I on myself?
  • How do I celebrate myself?
  • How do I show myself kindness?
Step 3: Nourish yourself

In every sense of the word “nourishment”, begin to learn what nourishes you and what depletes you. Nourishment doesn’t just mean food for yourself; it means that whatever you are consuming whether it be media, podcasts, people, energy, information, etc. all impact the way that we think, feel, and experience life.

Nourishing yourself definitely goes right along the lines of having your boundaries intact and practicing self-compassion. 

When thinking about nourishment, ask yourself:

  • How do I nourish my emotional well-being?
  • How do I nourish my mental well-being?
  • How do I nourish my physical well-being?
  • How do I nourish my spiritual well-being?
  • How do I nourish my social well-being?
  • How do I nourish my financial well-being?

That’s it. Those are the foundational steps to cultivating a self-love practice that you can ease into your daily routine. Come back to these questions often, because like anything else, self-love is a practice and it takes effort, time, and intention to maintain. 

If you’d like to try breathwork, mindfulness, or play classes with me, check out these workshops and training sessions that work with your schedule. For other breathwork classes, browse Mindbody.

 

About the author
Shanila is a 4th generation sound healer, breathwork coach, mentor, women’s researcher, and speaker. She is the Founder of AlwaysPlayStudios where she trains breathwork facilitators and sound healers. Her background is in tech, having co-founded an award-winning web agency, and in women’s research, specifically in mindsets, implicit bias, perfectionism, women's health, and societal experiences supported through the National Science Foundation, National Institute of Health, and several universities. She has implemented several health and wellbeing programs in underserved populations throughout the US. Shanila mentors healers on their healing and intuitive wellness journeys. Connect: @shanila.sattar