How To Improve Your Health & Wellbeing While Working Remotely

There have been a lot of changes in the workplace over the past few months with the pandemic. Some of us haven’t been able to work while others have continued on with their regular day with new precautions and protocols. For those of us who have been lucky enough to continue working from home, it’s important that you find the balance that works for you and to always keep your health and wellbeing in mind.

Although, working from home has its benefits, it also harbours its challenges. Here are some tips and tricks to help you enhance your wellbeing and productivity while working from home.

CREATE A HAPPY WORKPLACE

• Make sure your workspace is separate from you living space - create boundaries

• Find a space near a window to allow natural light and fresh air

• Purify with a plant and invest in a light therapy lamp

• Include pictures of loved ones, artwork and other things that are calming

MANAGE STRESS

• Set daily and weekly goals - plan, schedule and prioritize your tasks (use planner or optimize your smartphone calendar)

• Be aware and take control of your mood/thoughts; stay positive and focused

• Take a time out - do something you enjoy (read, exercise, cook, puzzles, etc.)

• Try a mindfulness app or take a yoga break

• Try deep breathing exercises (breathe in for 4 seconds out for 8, repeat)

• Relax and focus on you!

KEEP ACTIVE

• Schedule your workouts and set a fitness goal; put them in your calendar

• Get up every hour and stretch or move around (set a timer)

• Get outside once a day for a walk and get some fresh air

• Go to the gym or do a workout at home

• Aim for at least 30 - 60 minutes of physical activity every day

EAT HEALTHY FOOD

• Eat a healthy and balanced diet - this will give your body and your mind the nutrients and fuel that it needs

• Focus on whole grains, lean protein, fruits, vegetables, nuts/seeds, legumes and healthy fats

• Plan your meals. have groceries in the house and have healthy snacks ready to go

• Be mindful of your serving sizes and take a break away from your desk to eat

DRINK LOTS OF WATER

• Water helps flush our systems of waste products and toxins - dehydration can cause tiredness, low energy, headaches and reduced focus

• Aim for 8-10 glasses of purified water per day

• Have a water bottle at your desk and track your intake

REST AND REFRESH

• Sleep restores both your mind and body

• Regulate your sleep - go bed at the same time each night and practice good habits to improve your sleep quality

• Allow your body and mind to shut down and relax an hour before bed (reduce lights, electronics, noise, etc.)

• Trouble falling or staying asleep? Try mindfulness/guided meditation apps, white noise/sleep music, make a to do list and empty your mind

• Allow yourself some unfocussed time each day to refresh

WORK-LIFE BALANCE

• This is so important - don't let work bleed into your personal/family time

• Turn off your phone notifications or leave your phone in your office after hours - set limits

• Track your hours worked each day and week - know when to scale back

Finding this balance is key to your mental, emotional and physical health and it will also increase your productivity. Whether you continue to work from home or head back into the office, keep these simple tips in mind each day. Make your health and wellness a priority. You’re worth it!

 If you’re looking for the daily guidance, support and accountability to help keep you on track, check out Thrive’s online nutrition programs. Contact Steph, registered holistic nutritionist, for more details!

COVID Lockdown - Tips To Prevent Weight Gain & TO Stay On Track

Have you put on weight over the past year with the pandemic and the lockdowns? So much stress, fear and uncertainty, surrounds us every day - it's only natural to be thrown off your game.

You may have:

• More demands at home - kids at home with virtual learning, trying to balance your job with home schooling, trying to make meals for everyone and keep up with things around the house.

• Less time - with your busy schedule and trying to get into a new routine, it's hard to find time in the day to plan and prepare healthy meals and to get any activity in.

• Added Stress/Emotional Anxiety - absolutely, everyone is feeling some sort of stress and a wide range of emotions with everything going on in the world and in their own lives right now. Being in lockdown and not having control is enough to make anyone go a little crazy! Hormone imbalances, stress eating and over indulging along with the inactivity is a recipe for weight gain.

• Lack of Connection - humans need physical contact and to connect with friends and family on a regular basis. This time has made it very hard on everyone. Isolation, lack of social events/interaction and being unable to comfort loved ones when they are sick/struggling...all are taking a toll. Who would have thought that hugging, shaking hands or walking past someone on the street would be so awkward and risky.

• Increased Alcohol Consumption - it's no secret that people are consuming more alcohol being stuck at home and unable to go out and socialize. The added stress and potential boredom with being stuck at home can also increase peoples need or want to drink.

• Who knows how much longer we are going to be in lockdown and in this state of emergency. Don't let this pandemic prevent you from reaching you goals! Find a way to stay focused on being healthy, happy and positive - the one thing you can control right now is your mindset, what you eat and what you do with your day.

Here are some ways to fight weight gain through this lockdown!

1. Get Active - the nice weather is finally here, which will make it a lot easier to get outside! Make time every day to get some activity in - get out for a walk, hike, run or bike ride. Play in the park or your backyard with the kids. Anything to get you moving. There are lots of great exercise/yoga programs/videos that you can do at home as well! Make activity a priority every day. This will improve your mood and energy levels and will also help prevent weight gain.

2. Make sure that you have lots of healthy foods in the house. Take some time to meal plan each week and focus on making good choices as often as you can. Make your meals and home vs. ordering in. Try to keep the junk foods/sweets out of the house. Get into a good routine with your meals and be mindful of your portions. The better you eat, the better you will feel.

3. Get lots of water in each day! Stay hydrated.

4. Reduce/Manage Stress - find a healthy way to keep your stress levels in check each day. Outdoors, exercise, yoga, mindfulness/meditation apps, deep breathing, reading, essential oils, baths, quiet time. Anything to put you in a good frame of mind. Do your best not to reach for food or alcohol to help manage your stress.

5. Sleep Well - get into a good sleep routine. Aim for a good 7-8 hours of sleep each night. Your mind and body need this time to reset.

Take things one day at a time. Keep focused on your goals and work towards them every day! Stay strong and positive - be the best YOU that you can be.

Stay healthy and stay safe! ❤️