Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts

Friday, November 7, 2014

How to Combat Common Work at Home Problems

Many people dream about working from home on a part time or full time basis. You get to skip the commute, dress however you want, avoid unnecessary interruptions in your day, and set your own hours. What's not to love, right?


While I love working from home, I'll be the first to admit there are drawbacks.

1. Lack of structure can equal no productivity.
2. Errands, phone calls, chores and other interruptions can take over your day.
3. Lack of "watercooler" chit-chat can lead to loneliness.
4. Others don't see your at-home work as important as the business you conduct at a place of employment.
5. Most at-home jobs involve sitting for long periods behind a computer.
6. Work spreads beyond the normal work day, often creeping into weekends and nights.

I've always been independent. Setting deadlines and goals and actually achieving them comes naturally to me. However, I also work hard at keeping our home running smoothly and managing our household. This can lead to a conflict in priorities.

The things I struggle with the most on the above list are #2, #3 and #5, but I've fought with every item up there at one time or another.

How to fight the drawbacks:

1. To be successful working from home, you need to be productive. To be productive, you need to meet your work goals. To meet your work goals, you need to set them first. Using whatever tool works best for you (a day planner, phone calendar, scrap of paper...), write out your most important tasks for that day. Make them specific. Vague, grandiose goals will get you nowhere.

2.  Errands and chores make you FEEL as if you're tackling necessary tasks, but they're not contributing to your job. Striking things off your to do list gives a false sense of accomplishment. Your work suffers. Deep down you know you should be devoting that time to work, but errands and chores don't require the brainpower your job does.

If possible, set specific days and times for ongoing chores. Delegate any you can. I don't like crowds, so I grocery shop at a certain time on a weekday. I also don't like laundry. I plan one mega laundry day every week rather than doing a load or two each day. 

Guard your work time. Do not answer phone calls unless they are work related. You wouldn't gab on the phone with your best friend for thirty minutes at the office. Treat your home office the same. 

3. Working from home day after day can be extremely isolating. And the desire to be productive can get in the way of staying connected to other people. I get weird (talk 200 miles per minute, have pent up energy ready to blow) when I've been home by myself too many days in a row. I've found that meeting a friend for coffee once a week helps me maintain relationships and not get as spazzy. I also nurture friendships with other writers online, and check in on social media sites. Facebook, Twitter, blogs and email help me feel connected.

4. People will think what they want to think. Rather than getting defensive, I let my work speak for itself. Passive aggressive statements tend to reflect the person saying the words. Maybe they're jealous they don't have the work at home option too. Or maybe they just are unhappy. It doesn't matter. Be proud of your work.

5. Sitting for hours on end? This is a big deal. Studies have shown that sitting for long periods is unhealthy. I try not to sit for more than two hours at a time. I have a lot of twitchy energy, so I hop up often to get a cup of hot tea, take the dog out or whatever. If I think of it, I might march in place for 30 seconds or do a few stretches. Depending on the weather, I'll take a ten minute walk at lunch. I'm still working on this one!

6. This is another tough one. You want to get your work done, but you also need to make dinner, go to a meeting Tuesday night, pick up dry cleaning, vacuum and buy three birthday presents. What happens? You try to do too much, and soon you're finishing up work tasks at seven o'clock at night and polishing off a quick project Sunday afternoon. It's VITAL to set limits. 

Have a planning session and determine your ideal work schedule. It doesn't have to be nine-to-five, but it should allow for clear divisions between your work and your life. Once the parameters are set, guard them. If work is creeping into your free time, step back and evaluate why. Are you frittering valuable hours when you're supposed to be working? Maybe you underestimated how much time a project would take. Or maybe you're trying to do everything--remember, you're juggling home life with work life. It's not easy! You don't have to do it all. 

With a little planning and a lot of discipline, I've made a work at home life that works for me. I hope you create the ideal life for you too!

How do you balance everything?

Have a fun weekend!!

Wednesday, March 26, 2014

Ah, Choices

On Monday, I was stressed. I've been worried about my parents. Mom and I met in Lansing to start planning her financial future, and on the way, I ordered a non-healthy value meal from McDonald's, including a large Coke (my absolute favorite!).



I arrived in town about half an hour early, so I stopped at a gas station for a coffee. But I didn't buy a coffee--no, I bought a large cappuccino, a bag of M&Ms, and a very-berry Starburst.

Considering I'm trying to firm up to fit into my summer clothes, these were poor choices. However, when I'm emotionally fragile, I turn to sugar.

I ate half the Starbursts, drank most of the coffee, and let the M&Ms live to see another day. They're in my purse as we speak.

The meeting went well--thank goodness--and I ate a light dinner that night. Yesterday I went grocery shopping, and stocked up on fruits, vegetables, yogurt, cheese, and other healthy snacks. While I contemplated buying a lemon, I asked myself, "Are you getting healthy?" The answer was "yes." Slices of lemon in sparkling water help me bypass soda. So I threw the lemon in my cart.

None of these choices are exciting, but we all read magazine articles encouraging us to not let a set-back keep us from our health goals. I have a LOT of setbacks! But I try to not get down on myself. I usually make better choices the next day. If I can do it, anyone can!

Do you struggle with eating healthy, exercising, or another area of your life? How do you bounce from a bad choice?

Have a wonderful Wednesday!

Tuesday, February 4, 2014

Why Don't I Exercise Every Day?

I have a treadmill. Free weights. Yoga DVDs. Dance DVDs. A Wii. A Wii Fit. Running shoes. Athletic apparel. The big wide world out my door.



I have all these things, so tell me:

Why don't I exercise every day?

Exercising always makes me feel good, like I did something nice for my body. I like stretching and walking and pumping my arms.

It doesn't even take that long. I mean, twenty minutes on the treadmill or doing a Yoga DVD isn't a big time commitment.

So why am I not consistent? Why??

I'll exercise 4-5 days a week for months. Then the season changes or the kids add a sport or life gets thrown off by the hair of a dandelion fluff and, what do you know? My exercise routine waves bye-bye.

It's frustrating.

Anyway, I don't really have an answer at this point. I'm pushing myself now to move this body for twenty minutes a day--every day--and I can only pray this time I stick with it.

Do you have a hard time following through with a healthy habit? If not, what are your tips? 

Have a terrific day!

Wednesday, January 15, 2014

What Inspires You?

We're midway through January, and I'm glad! Winter already feels long here. The days are so short you blink and you miss them. My translucent skin scares small children. Snow and dirty slush are daily reminders of the season, a season I'm more than ready to leave behind. Even my dog wants spring. She misses our daily walks.

I took this picture on a walk this summer. All that luscious green!

To combat the negative spiral of "winter thinking," I made a list of things that inspire me because I need all the inspiration I can get this time of year.

- My houseplants are the only green around me, and I'm thankful for them.

- New music from the library gets me out of a funk. I'm enjoying a few soundtracks at the moment. (Thanks for Sharing soundtrack and Dan in Real Life soundtrack)

- Healthy black bean dip puts a smile on my face (Tex-Mex Black Bean Dip recipe linked).

- Fruit smoothies in the morning do too!

- I still try to get outside for a quick walk with Sophie if it isn't raining and if the temperatures are above thirty.

- Strong women get me motivated. I cut out a picture of Allison Sweeney (featured in last month's Redbook) and pinned it to my bulletin board. She's healthy and real. I like that.

- Favorite Bible passages lift me up. I write them on index cards and keep them in my office.

- Daydreams help too. It's fun to think of the future, the more outrageous, the better!

- Sports. Practices, games, and all the running in between get me out of the house and talking to other parents.

So many things inspire me! I just have to stop focusing on winter and start focusing on the good stuff!

What inspires you?

Have a terrific day!




Friday, June 7, 2013

Riding My Bike: 2 Minute Resolution Vlog

Welcome to the June 2013 edition of my vlog series, 2 Minute Resolutions.

This month I want to get more active and ride my bike. :) I've been walking/jogging regularly, but there's something wonderful about feeling the breeze and gaining speed on a bike trail. I can't wait to get out there!




What do you want to do this June?

Have a fun weekend!

Monday, December 5, 2011

My Stay Fit Trick for the Holidays

Unless you plan on wearing Pajama Jeans for the holidays, you need a plan to stay in shape. Christmas is coming and that means parties and dress up clothes. It's time to meet new people and reconnect with friends, and, if you're like me, you want to look good.


Although I'm not super-skinny, I've stayed relatively the same weight for twenty years. (That's not counting baby weight with the kids--wow, I gained a lot!) You might assume I have some elusive secret or a magical metabolism. I don't. Like most people, I work at it.

But listen...it really isn't as hard as it sounds.

Through the years, I've learned a few secrets to maintaining a healthy weight. Do I fluctuate by five pounds? Absolutely. Do I deny myself the treats of the season? No way!

 So here is my stay fit trick for the holidays:

Make Monday through Thursday Count.

Most parties and events take place on the weekends, so balance them with good habits during the week.

Nutrition:

Plan and cook healthy meals. If you absolutely have no time to cook and don't own a crockpot, purchase healthy frozen dinners and add a large salad.

* Aim for 5-7 fruits and veggies. Maybe baby carrots and a sliced orange don't tease your taste buds, but your body will thank you for the fiber and vitamins. You can always wash the celery down with a cup of hot cocoa. I'm serious. Cocoa has like 100 calories or something--go for it!

* Drink tons of water. Have a glass of water when you wake up. Have one mid-morning. Have one at lunch. Have two in the afternoon. Water prevents water retention. I like to be able to zip up my jeans.

* Watch portion sizes of high calorie snacks. I daily enjoy non-nutritious snacks like chocolate bars and barbecue potato chips. The key is to watch the portion size. If the serving size says 17 chips, go ahead and count out 17 chips. The 34th chip doesn't taste better, trust me.

* Take vitamins. This is entirely up to you, and the experts disagree on their benefits, but I take vitamins. Ladies, if your hormones are off, consider adding a B complex to your routine. I take a B50 (I do notice a difference if I skip a week), fish oil (this made a huge difference in my nails and complexion), vitamin C, magnesium, and zinc. The last three work together to balance hormones plus they are immune system boosters. Who wants to spend the holidays sick? Not me!

* No fast food. We're only talking Monday through Thursday here. If you work outside of the home, pack food that will fill you up and that you enjoy. It doesn't have to be a boring sandwich. Yogurt, string cheese, summer sausage, soup, leftovers, wraps, salad--take your pick. Just make sure you bring enough to sustain you through the day. A 200 calorie lunch won't cut it.

Exercise:

* Do ten minutes of cardio. You can walk on the treadmill, do a couple Just Dance routines on your kids' Wii, march in place, ride your bike, swim, roller blade--whatever will raise your heart rate. If you want to do more than 10 minutes, great! Your body will love you even more. But 10 minutes is your minimum goal.

* Create a quickie strength routine. I do two--just two--sets of exercises for my stomach, arms, and legs. I do these every Monday through Thursday.

     Set 1:   25 crunches, 25 push-ups (full body), and 25 squats.
     Set 2:   25 bicycle crunches, 25 push-ups (girl-style), and 25 plie squats (that's what I call them at least!)

I feel the burn, but they only take a commercial break to get through.We're talking 5-7 minutes. How can I blow off 7 minutes? I can't. And these exercises have done more to tone my body than anything.

So that's it. Make Monday through Thursday count and the weekends won't throw you into another dress size.

What are your stay fit tricks for the holidays?

Have a wonderful Monday!

Monday, January 11, 2010

Embracing Your Healthy Habits: Part One

This week we're looking at what we're doing right for our health and why it helps our writing.



Most of us have windows of time we use to write: an hour first thing in the morning, a few hours in the afternoon, or an hour or two at night. We're squeezing it into an already busy schedule. How do we fit exercise and the whole healthy eating thing into our life too?

Contestants on The Biggest Loser have to work out around six hours a day to lose enough weight to stay competitive, but the average person doesn't. I'll bet you're fitting in small bouts of exercise and you don't even realize it. It's easy to fit all kinds of movement into your day.


I walk up the flight of stairs from my living room to my office at least three times a day. When I end a writing session, I stand and stretch my arms over my head, then I bend forward to touch my toes. It's a yoga move, but it's also relaxing. When I take the puppy outside, I do a few circuits of squats or leg lifts.

My body thinks of it as exercise even if I don't, and that's what counts. At night while watching television, I do stomach crunches. It only takes about three minutes, but it makes such a difference.

In the winter, my treadmill is my main source of cardio, but if I skip a day or two, I know I'm at least getting some exercise with my mini-sessions throughout the day.

But how does this relate to writing? Exercise pumps oxygen to our organs, including our brains. It also releases endorphins, which are mood boosters. When we strengthen our muscles, our body is better able to support long writing sessions. No more aching neck or back! Plus, we feel good about ourselves when we take care of our bodies. Good feelings promote confidence, and that's a huge factor in writing.



Another benefit of exercise is its cost-saving qualities. It's cheaper to exercise than to pay for diabetes and high-blood pressure medications.

My sneaky exercise fill-ins take less than ten-minutes total of my day. Can anyone truly claim they can't do a few stretches, squats, or crunches each day? Sorry, no one is that pressed for time.

What sneaky exercise habits do you incorporate into your schedule each day? Do you think your body notices? Does it help you sit and write longer because you aren't in pain?

Join me on Wednesday when we'll look at the healthy eating habits we overlook.

Wednesday, July 1, 2009

Movement

We sit. We type or scribble. We sit more. We type or scribble more.

Writers don't move much. The job requires long lengths of time parked in a chair.

How do you feel about your physical state right now?

Two weeks ago I threw my hands in the air, let out a squeal of frustration, and announced I'd had it. I was going back to my yoga regimen. As soon as I said it, I wanted to take it back. There were no double fist pumps in the air at the thought of "the yoga regimen."

Why? The DVD I use is hard. Turn your legs to jelly hard. Make you want to vomit hard. Fifty minutes of intense poses designed to either kill you or make you wish you were dead. So why would I want to put myself through that?

Well, let's just say the thighs have grown jiggly and quarters don't bounce off my stomach, they get lost, like in a bubblegum machine. Am I overweight? No. Have I lost much of my hard-earned muscle tone? Yes.

I don't like it. Not one bit.

I've always been active. I inherited a whole lotta energy from my mom. (Thanks Mom!) Time and the computer chair have eroded my athleticism, and I miss it. I like fitting into the clothes in my closet. I don't like squeezing into them, or worse, busting out of them. (Sorry jeans. You had a rough winter.)

And my back needs to be strong to type all day. My body needs the physical exertion to balance the mental workout. I sleep better when I'm active. I feel better when I'm moving. I even eat better!

I'm proud to say I'm still doing the yoga DVD. Not every day--that would be cruel. And I'm sneaking in more walks, bike rides and swims too.

What do you do to stay healthy? Do you have a workout routine? Or did you abandon it like I did? How does it affect your writing? Does your back ache after a certain amount of time? Do you feel uncomfortable in your clothes? What can you do to feel healthier?

Have a great day!