HOW TO

STAY HEALTHY + PRODUCTIVE

WHILE WORKING FROM HOME.

If you are reading this, you are probably affected by

having to work from home due to COVID-19. Firstly, I
hope you do NOT feel guilty for working from home,
in fact you should be PROUD, because you are being
RESPONSIBLE for doing so. The only way to get
through this speed bump of COVID-19 is doing our
part via; social distancing.

Social distancing may seem very challenging when

you have to work from home. I hear you; kids
running around, husband is hungry, laundry needs
to get done, boredom hunger kicks in, your Netflix
episode is waiting for you, the new book you bought
last weekend is screaming "read me" and the
biggest challenge for many of us is our addiction to
be scrolling endlessly through Instagram.

Well, lucky for you, I am here to help you to control

all the temptations around you. My job as a nutrition
+ life coach, means I always work from home. And it
took me a lot of failing at working from home in
order to nail down an action plan to support me
from being productive, while maintaining a pleasant
work/life balance.

Dropping my top tips for you guys to consider while

you are working from home the next few weeks.

Before I go, I want to remind you that this is just a

speed bump in the road. That we will get through
this. That you should focus on what you can control,
and let go of what you cannot control.
-
If you want more tips or support when it comes to
living a healthy lifestyle, please don't be shy to reach
out to me. I would be more than happy support you.
-
Coach T
coachtmtl@gmail.com
INSTA: COACHTMTL
 HOW TO
STAY HEALTHY + PRODUCTIVE
WHILE WORKING FROM HOME.

Morning routine

Start your morning with a routine. I don’t care what it is, I

simply care that you have one and you stick to it daily. Ex:
Take a cold shower- meditate- pour yourself a cup of
coffee- read the newspaper- enjoy your breakfast or go for a
workout...; Just write down a morning routine and make it
happen!

Create a welcoming workspace

Working from your sofa is comfy but long term not

productive. Set yourself up in the house with a zone that is
dedicated to work, only! I understand we don’t all have a
spare office room, but you either have a kitchen table or a
dining table in the house, you can install yourself at. Try to
set yourself up by a window if possible. Daylight is MAGIC!

Plan your day

Break it up by the hour! Yes, that's correct by the HOUR!

Color code it in your calendar, write it down on a sheet of
paper, I don't care, just break it up in junks. What time will
you start working? What time will you end your work day?
What time will you go for a walk? What time will you
workout? Working from home means you need to create
work life balance because if not, you’ll find yourself working
around the clock, or not working at all. Planning is KEY, I
promise you won't regret this one!

Stock your fridge with QUALITY

Now more than ever it is important that you be eating

healthy. Don't keep foods that you like to overeat in the
house. You will be tempted to eat them all. Focus on
building balanced plates with veggies, proteins, fats and
yes CARBS! Remember that the produce is not running out
in our grocery stores, so stock up! Fresh fruits, fresh veggies,
variety of proteins and fats will keep you full, energized and
feeling your best. Of course, please gets some fun foods too,
mine lately has been; Chocolate Bark Thins!!!

Take a break

If you find you are distracted, bored, tired and aimlessly

working, its time to take a break. Get up, get outside, go for
a walk, walk your dog, talk to a friend, dance, …. Just take a
BREAK! (outdoors if possible.) Daylight + fresh air = natural
stress reliever.
 HOW TO
STAY HEALTHY + PRODUCTIVE
WHILE WORKING FROM HOME.

Chill out on the coffee

I love it, and I know you probably do too. But let’s face it, our
bodies are going through more direct and indirect stress so
let's chill on the espresso shots.  We don't need any more
caffeine in us than usual. It will mess up with your sleep,
and now more than ever you need proper deep sleep. So
easy on the caffeine, Tiger!

Hydrate

Fill a jug of water, leave it on your countertop, and I promise

you’ll be automatically more inclined to drink. Fill your cup
and stay hydrated all day. Plus, you can't complain that
you’re running to the bathroom all the time... you’re
probably working a few steps away from the bathroom.

Sleep 

No emails in bed, no texting in bed and no INSTA in bed.

Working late can affect your quality of sleep. Working in
bed with your laptop, is also bad for your personal
relationship and the relationship with your loved one. Leave
the laptop + cell phone plugged into your home office. I
promise nothing is that important that can't wait till the
morning. 

Be virtually connected

Just because we are being asked to be socially distant from

crowds of people, doesn’t mean we cannot keep the
connection strong. Call your family, FaceTime your friends,
Skype your loved one. Do it. Human connection is so
important right now more than ever. We need it, we grave
it and we deserve it. 

Unplug from the media

I know you want to know the latest news about COVID-19,

but being glued to the news, or your insta feed is NOT
helping your health or productivity with working. Commit
to checking the news only 1-2 times a day. Do you really
need to know the exact moment a press release came out,
or the exact moment the president made a speech?
No, calm yourself!