This Denver studio owner has the secret to a successful sweat all year long.
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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!
If you’ve ever taken a hot yoga class, you know it’s always going to be one thing—outrageously hot. Not the “let’s hang by the pool and get that sun-kissed glow” kind of hot either. I’m talking that “I can't believe I have this much sweat in my body” and “I may or may not pass out” kind of hot. It’s nothing to mess around with, and after a year or so of not being able to go, it’s easy to forget just how serious that heat can be.
To get the maximum enjoyment and benefits out of your heated yoga classes, you need to prepare yourself before and take care of yourself afterward. Luckily, I’ve been taking some classes (sweating enough for the both of us) and I’ve listed my five favorite must-dos to help you readjust to your heated classes and get back to the hot yoga summer that we all want.
Heated classes are difficult in nature. The normal difficulty of regular poses is mixed in with the added challenges of sweating and dealing with the humidity and the heat (at times, I’ve seen the thermostat climb to 108 degrees—yikes!). Depending on what type of yoga class you’re taking (sculpt, Bikram, power vinyasa), the difficulty level and temperature are going to vary. It’s also important to remember that each person in the room is going to practice in a way that’s unique to them. Hours slept, hydration levels, food intake, and different lifestyles are all contributing factors that make our practices different. What you practice on your mat is your own––trust your body and only do what feels right to you. And remember, it’s okay to take breaks!
The rise in temperature mixed in with the humidity that we all know and love creates the perfect recipe for sweating—like A LOT. You go into a heated class dry and come out feeling like you just took a dip in the pool. Before heated classes, I had no idea it was physically possible to sweat that much. If you’re going to a heated class, especially after a long break, it’s easy to forget just how much you might sweat. Is it possible to lose that much water if you haven’t consumed it first? Trust me, going into your heated class super hydrated is going to make a world of difference and help you feel good throughout your practice. And don’t forget to take some sips of H2O while you’re practicing!
Heated classes are challenging, but I can’t stop going. Nothing quite compares to overcoming the challenge— and experiencing the cleanse my body feels after I’m done. It’s the perfect blend of hard and rewarding, but I couldn’t do it if my body wasn’t properly nourished. On the days I know I have a heated class booked; I like to make sure I am eating right. I make sure to take my vitamins and fuel my body with fruits, vegetables, and my favorite superfood shake. I hold off on food about an hour before my practice, so I feel comfortable. After the class, I like to replenish with a big protein shake (boosted with collagen to aid with muscle recovery and skin elasticity). There is no one-way path for properly nourishing your body but making sure you’re fueled for the challenge of a heated class is essential for getting the most out of your practice and feeling good on and off your mat.
Increasing and maintaining your water intake on the days you take a heated class is important, but sometimes you need something a little extra. If you’re sweating that much, you’re basically an athlete (at least in my book) and if you’re performing like a rockstar yogi, you need to hydrate like one as well. That means replenishing those lost electrolytes. Reward yourself and your body for the hard work and treat yourself to your favorite drink. I switch off between electrolyte-boosting drinks and coconut water depending on what I’m in the mood for that day. Adding these to my post-practice self-care routine has helped me feel more hydrated after and ready to take on the world again after especially sweaty classes.
Usually, a yoga mat is all you need for your practice––but heated classes are a different ballgame. I’ve gone with just a mat, and I’ve slipped all over the place. Let me tell you, there’s nothing worse than having sweat drip all over the place while you’re trying to hold a pose that makes you grip your mat for dear life (never again). Make sure you bring a towel to place over your mat, this will help with support and grip. Bringing a smaller towel is also a good idea. You can use the smaller towel to dry yourself off during water breaks or whenever you’re feeling just a bit too sweaty. This is a small step that makes a world of difference during those super-hot classes.
So, there you have it. Five of my favorite tips (more like lifesavers) that have helped me readjust to those heated classes I love so much. Getting back into it is a challenge for us all, so know you’re not alone. No matter where you’re at in your practice, remember to be kind and gentle to yourself––celebrating your health and your body’s ability to do what you love. We’re all just getting back out there, together.
Ready to jump back into your hot yoga routine? Browse Mindbody to find the perfect class for you.
While you’re at it, check out some Intro Offers near you that can help you get back to your cadence of hot yoga classes.