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Fitness memberships, workout classes, wellness services, beauty appointments and more.
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.
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.
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.
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.
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.
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).
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!
Kyle House Fitness is Chattanooga’s premier fitness program offering group fitness classes and personal training with the best-certified instructors and trainers in the area. Located on Chattanooga’s thriving Southside, Kyle House Fitness is more than a gym, they pride themselves on building a welcoming and inclusive community. The owners of this gym, Kyle House and Kyle Miller (AKA The Kyles), may sound familiar to you since they recently wrote a blog post for us on how to be an LGBTQIA+ ally in the fitness space.
Since they happen to be one of the most influential duos in the fitness industry, we were eager to sit down and learn more about what wellness means to them. Ready to get to know The Kyles better? Let’s dive in.
We have always had a love for fitness. From an early age, we were both very athletic (swimming, gymnastics, and cheerleading). Once we graduated, we slowly transitioned into training young athletes and then later started working on our careers. Kyle House started personal training at a large gym and began building a solid career as a personal trainer and groups fitness instructor. Kyle Miller started working in marketing and communications ranging from politics, law enforcement, and tech becoming a leading public relations professional. After working in their fields for about 10 years they decided to combine their love of fitness with their experience and built one of the most successful fitness facilities in Chattanooga, Tennessee.
During our time working at other gyms and visiting other facilities that many were either missing qualified and motivating trainers, topnotch customer service, or a workout that was balanced and would lead to results for everyone whether they were casual fitness enthusiasts or hardcore athletes. We are motivated on a day-to-day basis by the idea that we can always be better. The experience can get better, the community can grow stronger, and we can continue to show people that fitness is more than just a way to look good, it's therapy.
Wellness to us has always been about leading a life that is balanced. It's not all fitness, it's not all work, it's not all fun... it's not all healthy food, it's not just junk food—it's about finding a way to reach your own personal goals while still having a healthy relationship with fitness, friends, family, and food—otherwise known as the four Fs.
If you're in the Chattanooga area, you should definitely check out Kyle House Fitness to take your wellness routine to the next level. You can book classes on the Mindbody app or through their KHF app.