Healthy Choices While Working From Home

Hey guys!

I’m back! Sorry for the long silence I have been absolutely swamped with school lately. As much as I wanted to get a new blog post out my guilty conscious kept telling me I should be studying instead! These past two weeks have been filled with final exams but, I am happy to say I aced my exams and can now get back to some writing! Yay!

I know it’s been awhile since I answered a fitness question so I’m going to get back to it with the topic of: Healthy choices while working at home.

While I do not 100% work from home (while I would like to), I have been a stay at home mom. When my son was born, I was a stay at home mom for a little over a year until I started my working on my Master’s degree and teaching yoga. I know how hard it can be to make healthy choices when you are cooped up at home, especially in the winter. Let’s discuss some helpful ways to stay fit while staying home.

  1. Clear out the Crap: This is pretty much my go to rule ALWAYS! And I will probably come back to again. Don’t keep junk in your home! Just don’t do it! Here is a perfect example: A few weeks ago my husband had the opportunity to order Girl Scout Cookies at work, being the thoughtful loving man he is, he decided to order one box of gluten free cookies for himself and one box of Thin Mints for me. Well I was very thankful that he thought of me when ordering, I did not realize how deadly a temptation those things are! Not only are they tempting but they are such a light and thin cookie that after having one you wonder if you even had it in the first place! Sadly to say the box of cookies only survived a little over a week. Damn you Girl Scout cookies!

 

So, the lesson here is that even some of the most resilient people can revert back to the self-control of a 4 year old when faced with the right temptations. Clear out the crap, or should I say CRACK from your cupboards it will help you so much in the long run.

 

  1. Meal Prep and Meal Plan: When you work at home or are a stay at home mom chances are you will be visited by boredom, overwork, or complacency at some point during your day. I remember being a stay at home mom, there were days I didn’t even want to get ready. Although, I still got things done there were moments of restlessness that I just wanted to do something different. I had days where I felt like I did the same things day in and day out and this left me feeling unmotivated and quite frankly unpretty. During these times of frustration it can be extremely hard to make the right choices for your health. Or maybe the issue isn’t frustration but boredom. Meal prepping your food and meal planning for your day can help to eliminate poor nutritional choices out of boredom, frustration, or just being too tired to cook.

 

Meal prep your food ahead of time so you always have healthy, home prepared foods ready for when you are hungry. Having 3-4 dinners prepared for the week allows you to just grab and enjoy the foods that may have been a hassle to prepare in the midst of your busy week. PLUS, since you already got rid of the crap in your home you now have only healthy choices! Yay!
Meal planning is also a big part of healthy choices. Planning out the food you will eat during your day, in the morning or the day before, will help you stay on track with your goals. Maybe your goal is to hit a certain calorie intake, a certain serving of fruits and veggies or just simply eating only home cooked unprocessed meals, planning will ensure success!

 

  1. Move Your Muscles: When you work from home chances are you spend a lot of time at a desk or computer. When we spend a good amount of our day sitting this causes poor circulation causing us to feel tired, achy, stiff, sluggish and quite honestly it doesn’t help us accomplish our fitness goals. Set aside time during your day to get your booty moving. However you do this is up to you here are a few ideas:
  • Taking a morning and afternoon walk
  • Every 3 hours of work take a 15 minute HIIT break
  • Schedule your morning gym time and add an afternoon walk
  • Do some lunchtime yoga
  • Every hour do 25-50 of one exercise (crunches, push-ups, squats, lunges, burpees, mountain climbers, etc.)

Incorporating movement into your day will not only move some blood and help you feel better but will help you work more efficiently as well. If you have a friend that also works from home maybe challenge each other to stay active daily by setting step/distance goals, squat goals etc.

Secure Your Success: Make goals and stick to them. Make these changes your new habits and keep them for long term success. Each week avoid the junk that hinders your healthy eating success, meal prep and meal plan looking forward to keeping your promises to better yourself, and move to stay motivated and healthy.

There are many perks to working from home but ensuring we do not become complacent is very important. I hope this was helpful. What habits have helped you stay fit working from home or taking care of your family from home? Please share, I would love to hear from you!

Hope you have a wonderful week! I promise I you will be hearing from me again soon!

Lots of love,

Andrea B Fit

 

Self Love Every Day


We’re about four weeks out from the holiday season now and some people are still holding on to more than just their Christmas lights. Well you may be one of those families that keep their lights up well into February (Guilty! Lol) I’m going to be talking about a little more than Christmas decorations! I’m talking holiday weight! But, I say that with the utmost love and appreciation! Here is why and how you can start practicing self-love TODAY!

OK ladies, we all know it happens to everyone! When someone mutters the phrase ‘holiday weight’ we don’t naively look at them with confusion in our eyes and ask “What’s that?!” No, it’s more like an eye roll followed by a sigh as we meet their frustration with a “Here we go!” or “Tell me about it!” I mean let’s be serious! If someone gave you the choice of sitting on the beach sipping cocktails or sweating it out at the gym which would you choose? (I’m a bit of a workout freak but guuuurl I would still choose the beach cocktails!) It’s the exact same thing when it comes to the holidays. Thanksgiving, then Christmas, then New Year’s all full of delicious, rich, heavy, did I say delicious? Foods! Let’s not forget all the mulled wine, spiked nog, and seasonal brews! We have the choice of healthy veggies and lean protein or the previously mentioned food! I don’t even have to ask which you would choose!

The biggest thing though, is not the fact that we may have overindulged during the holidays but the loved ones we shared the food and great times with. During this Christmas I thought “I can totally make it through the holidays eating healthy, just watch” and I made it through Thanksgiving great! I made a healthy vegan Thanksgiving lentil loaf and nice cream for dessert and I silently gave myself a HUGE pat on the back. But, as Christmas approached it became harder and harder for me to resist temptation. We were surrounded by family, as we are every Christmas. Our time together was filled with beer and game nights, skiing trips, and day trips. Also, my mom is a baking machine so every time I walked into her house I almost had to shield my eyes from all the goodies that littered the tables and counter tops! Occasionally, believe it or not, I gave in and tried some of her creations and let me tell you, NO REGRETS!. On Christmas day we went snowboarding in a town that was MUCH smaller than I had remembered and since it was Christmas day there was nothing open but the ski resort. If you have ever been a vegan at a small ski resort you will know there is NOTHING they can fry up for you but potatoes! So, Christmas dinner consisted of canned re-fried beans and beer! But, it was all OK! The memories spent with family, even in the most unhealthy eating situations (canned beans and beer lol!), is far more valuable than a pat on the back for eating healthy all Christmas.

I’m sure your story was pretty similar too. Be proud that you spent the time with family. Be proud that you allowed yourself to enjoy small indulgences. I’m not saying it’s OK to OVER-indulge but it is OK to say yes to dessert or add something a little unhealthy to your plate on occasion. This could easily go overboard too and be turned into eating crap all day, every day, for the entire month of December. If that happened to you, oh well. Shit happens! But like I mentioned in my post “Resolutions Don’t Work” don’t beat yourself up over it. We cannot change what happened yesterday, or last month, or last year but we can change what we do right now, in this moment and how we will work on things tomorrow.

So how do you love yourself today despite how you may feel or how many pounds you gained?

  1. Stop obsessing over the extra weight!

I know your clothes may feel a little tight and you may feel like a bloated blimp. Believe me I have been there and I know I will be there again. It’s just normal. Most women will experience weight fluctuations throughout their life and it’s just how it goes. So, you can either obsess over the idea (or reality) of gaining weight, for the rest of your life or just start accepting the fact right here, right now. It’s OK!

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  1. You are still the beautiful and amazing you!

Just because you put on a few extra pounds doesn’t mean you are any less beautiful. I know when I gain a little weight I tend to fall into the obsession trap and worry so much about how frumpy and dumpy I feel instead of focusing on enjoying life despite how I perceive myself. When I gain a few pounds I often feel like I have to hide myself from the world until I am once again satisfied with my weight and how I look. THIS IS JUST BULLSHIT! Ladies, we need to stop letting our size determine how much we enjoy life from one day to the next. Housed within that beautiful shell is an even more beautiful soul and you need to let that shine as if the world depended on it! Cause guess what, it kind of does… but really, when we are so obsessed over how we look, which causes us to hide ourselves, we miss opportunities to experience the beauty of life or opportunities to brighten someone else’s day because we are stuck in a cloud we created ourselves. A cloud that not only did we create but we are the only ones who see it! No one else cares about the 5,10,15 extra pounds you put on they just see your personality, your kindness, your light, and how you make them feel. And quite honestly if someone is judging you for your weight or making rude comments about it, Forget them! You sure as hell don’t need that kind of person or negativity in your life.

  1. Where you are now does not determine where you will be tomorrow.

One of the biggest affirmations I say to myself when I feel yucky is “The more I love and accept myself, the more motivated I become to accomplish my goals” OK that’s a lie I’m not even that eloquent in my own head, it’s more like “Yeah I’m a little chunkier today, but I’m going to crush this workout and feel better tomorrow!” Your mindset absolutely affects your success today. So put your big girl panties on and get past the barriers you are creating for yourself and focus on crushing your diet, workout, or insecurities today! Then, wake up tomorrow and do it all over again! The best way to succeed from Monday to Friday is not to focus on Friday but to do your best today and take care of tomorrow when it comes.

  1. Finally, find small ways to show yourself love and appreciation today

Appreciate your beauty today. That might be something as simple as picking one thing to love about your body today and focusing on that throughout the day! Maybe you choose to do something that makes you feel beautiful like dressing up and going out or picking an activity that you excel at like singing, playing an instrument, dancing, or practicing yoga. Whatever it may be, do it, and appreciate your beauty and uniqueness.dba79b62-b9d6-4c88-a39a-66a0fc53daf8Now go out there and rock it girl! Own where you are then show yourself how much you are capable of accomplishing when you put all the insecurities and worries aside. Let your journey be an inspiration to others.

You ARE beautiful. Let it shine!

Have a wonderful #SelfLoveSaturday!

Sending lots of love your way,

Andrea B Fit