9 Tips for Keeping Active & Staying (somewhat) Sane During Corona-cation

1) Go for a walk, run, ride, swim in the ocean/lake/river or a hike. If you’re not self-isolated, in lockdown/quarantine, there are plenty of things you can do outside that don’t involve close personal contact. Plus, sun and fresh air are essential for your health.

2) Don’t sit on the couch. Sit on the floor. I guarantee you’ll move more.

3) Make yourself a standing desk. Use boxes, books, stacks of toilet paper…. whatever you have available to get what you’re working on to a useable height.

4) Fill a back pack or duffle bag with anything heavy, books, bricks, bottles of water, small children (jokes! 🤣). Lift said back pack/duffle bag filled with heavy things. Take it from the ground to overhead. Squat it. Lunge with it. Row it. Drag it across the floor. Hold a plank and drag it from side to side. Hold it to your chest then get down and back up again. Move it any which way you can.

5) Move yourself in as many different ways as you can. Try to accumulate 10,000 steps a day. Yes, even if you’re stuck at home. There was a guy in Spain, I think, who completed a Marathon on his balcony! Walk in place while watching TV if you have to. Do squats, burpees, lunges, step ups, push ups, dining table rows, handstands against a wall, door frame pull ups (if you AND it are strong!)… there are many different ways to move yourself. There are no rules. You’re only limited by your imagination. Hit Google, You Tube or the Shift video library for inspo.

6) Do some mobility or stability work. You know the stuff you suck at? The things you’ve been avoiding? Those rehab exercises you should have done? Do them! Now is the perfect time.

7) Your gains won’t disappear overnight. Strength and aerobic efficiency will hang around for quite a while. Power will diminish the quickest over a few weeks, so be sure to include some jumps, hops, change of direction (think, Heidens / Speed Skaters, Shuttle Runs, Dot Drill etc) and throws into your training where possible.

8) Do some Intermittent Hypoxic Training. You know the Pulmonary Warm Ups we do? Use them as a workout. Just add a few more sets. Make up your own. Do some work, exhale, hold, keep working. Recover your breath or simply take X breaths. Rinse and repeat.

9) Do some Static Apnea Tables. Check out the videos here and here that take you through how to set these up. Start with CO2 tables and do those for a minimum of 3x week (preferably everyday, but no more than once per day) for 6-weeks before switching to O2 tables. You can create your own tables using the instructions in the videos or simply use one of the many Apps available. I use one called STAmina.

In times like these it’s very easy to say, “nope, I’m not going to bother.” But staying active is important for your physical AND mental health.

When the Zombies come, are you going to be ready? #jokingnotjoking

10 Tips to Help You Stay Productive When Working From Home

I’ve worked from home for quite a few years now. While it definitely has benefits and sure beats the 20-years of shift work I did, it’s not the #laptoplifestyle many think it is.

The most difficult aspects I’ve found are learning how to create a distinction between work and home, and having a routine that enhances productivity.

Here are 10 things I’ve found help me minimise stress and stay productive.

1) Go to bed at the same time every night and get up at the same time every morning.

2) Have a morning routine. Mine used to involve a swim at the local pool, a sauna + breathwork and a coffee while I journaled and read. Now it’s a beach swim, meditation, read and journal over coffee. Similar but different. If the rules change or I deem it no longer safe to head to the beach, it will change again.

3) Shower and get dressed – business casual is fine. Pyjamas are not. Pants off Friday is a thing.

4) Set and stick to regular work hours.

5) Set up a dedicated workspace (if possible)

6) Use a timer. I use the free version of an App on my laptop called Be Focused. I have it set for 25-min work periods with 5-min breaks. After every 4th work period is a longer, 15-min break. During your break, move. Get outside if possible. Get some sun. A 5-min movement flow is perfect or go for a walk if that’s an option. We are nature. We need nature. We need movement.

7) Keep your usual meal times.

8) Break for lunch and eat it away from the dedicated workspace you’ve set up.

9) Stay hydrated.

10) Experiment with different exercise times. Find what works best for you. You may have been a before work exerciser, but now you have some flexibility you may find mid-morning works best for you. N=1. Be the experiment.

Do you work from home? What are some things you’ve found help get shi*t done?