For a lot of people-including many of my clients-"the office" is also home. I work with several different types of people many of which have this convenient-yet "dangerous"-work routine. Now why, do you ask, is working from home dangerous? Well, quite simply put-because it is so comfortable. You have food, your bed, pajamas, a television, maybe even an "X-Box" to keep you entertained-AND-inactive. Now I know that all of you work hard-please don't get me wrong. What I am refering to is what you are going to do AFTER work? Most of us, including myself, are exhausted and mentally drained after a hard day at work. And sometimes, all you really want to do is relax-and what better place to relax than-you guessed it-home?
Now I'm sure you see where this is going. So how do we avoid becoming overly sedentary and packing on the pounds if we work from home? Maybe it's easier said than done, but we need to FORCE ourselves to be active. For example, we all need to eat during the day, right? Well if you're working at home and give yourself an hour break, why not split the hour? 30 minutes to eat, and then head outside and take a brisk walk around the block before heading back to the computer.
Speaking of eating-that's a whole other issue. With the refrigerator just steps from your "workplace" it may be tempting to munch away all day long. Now remember, eating small, frequent meals throughout the day is a great idea-BUT, you need to know what and when you are eating.
I recommend writing out a meal plan for the week, and leaving healthy, pre-measured snack options in your fridge. Take almonds for example. They are a great source of mono-unsaturated fat (a.k.a. "good fat"), and protein. But, too much of even a good thing is just that-TOO MUCH. By counting out a pre-measured amount of almonds you are less likely to overeat and consume more calories than what you need to reach your fitness goals.Remember that calorie counting is essential to fast weight loss. You need to know how much you are consuming each day.
There are also sme other things you can do to assure that you stick to your fitness plan while working from home:
1. Take small "stretch breaks" throughout the day. Researchers have shown that by moving around and doing some light stretching at least every couple of hours helps circulate blood throughout the body and helps keep you more alert on the job.
2. Keep a full glass of water by your side. The usual recommended 8 to 10 glasses per day is a good guideline. Keep a glass of water nearby to help you remember to drink water throughout the workday. This will help keep you alert, hydrated, and helps prevent over-eating.
3. Team up with neighbors or friends that also work from home and plan to meet immediately after you leave the "office" for some exercise. By making a promise to someone to be somewhere, you are more likely to actually, well, be there. You wouldn't want to let your friend down and will enjoy having someone to exercise with.
4. Install a chin-up bar in your home office. This is one of my personal favorites. A chin up bar is a great exercise tool and most models fit into a doorway and can be easily removed at any time. Even for those of you that can't quite do "real" chin-ups yet, this is a great idea. I use the "assisted chin up" method (where you use a chair for support to pull yourself up) with many of my clients. Throughout the day, you can do a few chin-ups whenever you head in or out of the room. Just having te equipment there reminds you to be active.
5. Keep a food and exercise log in your daily agenda or Palm Pilot. Make note of everything you eat and all the exercise you fit in throughout the day. This will help keep you focused and on track.
These are just a few tips for those of you whose daily work commute is just a few steps. Working from home can actually be beneficial in the sense that you make your own schedule. Just be sure to have a fitness plan and stick to it.
Author Resource:-
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