Staying Fit when Working from Home | Self Isolation 101

With the COVID-19 outbreak unavoidable and many of us already facing the inevitable WFH (Work from Home) orders, this change in environment can prove tricky for wellbeing goals.

In amongst the cabin-fever inducing reality many of us are likely to face in the coming weeks potentially comes a greater need for taking our health more seriously.

You won't be alone.

With 596 confirmed cases (likely much higher), there will be many of us undergoing the same temporary transition.

There's actually never been a better time to find others to hold you accountable too.

Set realistic targets with colleagues and friends/family to keep the positive momentum going.

Here's a couple quick tips that may come in handy as we schedule our many Zoom calls and Uber Eats deliveries.

Staying Fit at Home

1) Create a Supportive Food Environment

Stockpiling of loo roll is perhaps a priority for some of us, but not nearly as important as packing our kitchens with the right amounts of the right foods

Make a list before shopping to minimise the temptation of buying the first items you see and coming home with a 6-pack of Magnums when you had intended to stock up your veg drawers.

Some recommendations for your pantry could be:

• Natural Peanut Butter
• Wholegrain Oats, Pasta
• Chickpeas, Lentils, Quinoa
• Frozen Berries
• Coconut Milk
• Chia Seeds

Placement also matters. Try to leave out bowls of fresh fruit, veg and keep the snacks hidden away in a cupboard to make them even harder to access.

2) Find some Home Workouts

No gym is 'no ideal' of course, but it doesn't need to stop us from staying at least relatively fit.

Bodyweight workouts when done well can be a handy endorphin boost, improve flexibility and offer our muscles a good challenge even when we're lacking some fresh air.

Here's an example from GrenadeFit I often use when I'm short on barbells or dumbbells:

GrenadeFit Home Workout #1 - Full Body

• 30s per Exercise, 45s Rest between Rounds

Round 1 (x3 Repetitions)

• Diamond Push-Ups
• Plank w/ Leg Raises
• Single Leg Hip Thrust (R)
• Single Leg Hip Thrust (L)
• Reverse Lunges

Round 2 (x2 Repetitions)

• Alternating Curtsy Squat
• Hindu Push-Ups
• Hip Thrusts (w/ Overhead Reach)
• Wide Push-Ups

Finisher (5-Mins Continuous)

• High Knees (10 Reps)
• Jump Squats (10 Reps)
• Mountain Climbers (10 Reps)

If that doesn't get your heart racing, few things will!

Once you have 1 or 2 healthy habits to stick to, you'll find that everything else becomes much easier.

Set your intentions now and hold yourself accountable, you may well come out of the other side in better shape than when you started.

Looking for even more tips and best practice with your nutrition? Message me today and I'd be delighted to help.