Barre3 shares the science of fitness and how to stay healthy.
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If you’ve suddenly gone from conference rooms to video conferencing from the couch, it takes an adjustment to become acclimated to this weird new work environment—trust me, I know. Now throw in your significant other’s updated schedule, cramped quarters, and both of you trying to conduct business as usual, and you’ve got a whole different outlook on love, patience (and relationships).
Whether it’s tackling space issues or timely snacking, here are nine things (and tips) we’re doing to stay sane—and avoid dueling Zoom calls—while co-working from home with your partner:
1. Set some ground rules. You may have the same approach to WFH as your partner—and that’s awesome— but odds are both have slightly different expectations about what working from home really means. One of you may prefer to work in silence while the other may like to keep the TV on as background noise. That could be a recipe for disaster, especially under stressful circumstances. Figure out what each of you needs to be successful when WFH and, yes, find some compromises (it’s the secret sauce to any relationship!). Maybe your TV-loving partner can tune into a podcast through their headphones. Ta-da!
2. Communicate your schedules.
Before reporting for WFH work duty in the AM, share your calendars for the day with one another. Maybe it’s a sticky note reminder or a Slack message—however you choose to communicate your daily plan (and any important meetings) will help you both avoid disruptions. Because we all know reviving up the smoothie maker during a call with your boss isn’t ideal for your working relationships.
3. Share the
If you’re both having video calls simultaneously (hello, WFH life), you may run into bandwidth issues. Not AOL dial-up issues, we’re talking about modern-day connection problems. Here’s a quick tech tip: try turning off your camera or dialing in from your phone to minimize interruptions. Also, reach out to your internet service provider about troubleshooting or upgrading your bandwidth (at least for the time being).
4. Find separate spaces. Apartment, condo, or home, if you have the room to designate separate workspaces, it’s a game-changer. Whether it be a guest room, home office, or living room, having one person in a different part of your humble abode will help to establish boundaries (and eliminate distractions). Is one of your spaces is significantly superior to the other (full of natural light, plants, and positivity)? Try switching spots every other day, so there is no feeling of resentment about getting the short end of the WFH stick. Remember, function and comfort are key.
5. Be intentional about your time off together.
Eight-hour WFH workday and only a room away? Make your downtime count! From disconnecting over a homemade lunch to grabbing some mid-day fresh air (and taking the dog for the walk), try closing your laptops and reconnecting without talking about work. It might get those creative juices flowing! Looking for a way to destress, together? Plug into a virtual yoga or HIIT class. You’ll burn calories without burning the midnight oil.
6. Don’t forget about me time.
Being cooped up with the same person for too long can put a strain on even the most bulletproof of relationships. I love you, honey, but…. Remember to schedule some alone time. By allowing yourself mental and physical space can provide clarity, balance, and make you a better partner. Get outside—take a short walk on your own—or take a break to read a new book. Your S/O will understand.
7. Don’t get hangry—keep snacks handy!
Here’s the recipe for relationship disaster: two hangry people (now WFH cohorts) who have spent all day together. Keep easy-to-grab, healthy snacks around to keep your mood and energy up throughout the day. Leave a treat on your partner’s desk, too, so they remember to eat between meetings.
8. Make sure your workout class isn’t high volume.
Do your work schedules (or interests) prevent you from working out at home together? If you’re determined to get that WFH workout class in, be aware of the noise level (and take your S/Os schedule into account). Turn on your Bluetooth headphones—or turn down the volume—so your better half can keep focused.
9. Establish a conducive quitting time.
Working from home can easily bleed into your downtime. When 5 o’clock rolls around, close your laptop and step away. You don’t want to experience work burnout, especially if when it relates to your occupational wellness. Unless you’re calling friends or checking the ‘Gram, it’s a good practice to try to leave your phone at your WFH workspace as well. Creating a strict divide between when you’re working and when you’re on your own time will help you to be more attentive to your relationship, your pets—and your own well-being!
Working from home, especially with your S/O, can be challenging—but it can also be extremely rewarding. From a better understanding of what your better half does to taking breaks together, sharing what you do every day with the one you love can only strengthen your relationship (as I work from my standup desk a room away from my husband).
Do you have any tips when it comes to WFH with your partner? Tell us (and tag us) on @mindbody!
With extended periods of working from home, new social distancing measures for nearly every brick and mortar type, and seemingly little certainty as to when “normal” may return to our daily lives, a new age of fitness is upon us. From a dramatic rise (out of necessity) for virtual workouts, to people taking up running, cycling, powerwalking, and more like never before, we’re all diving headlong into new modalities of staying fit. In fact, in a recent survey, Mindbody found that roughly 33% of people have been exercising more since COVID-19 hit. (Insert “gaining the COVID-19" joke here...)
So, with increased exercise and all this running around, it’s safe to say that we’re also going to be experiencing some chinks in the armor, as it were. Some aches and pains in places we didn’t know existed. A lovely dull sensation here and there. Or a sharp and stabbing assault on a hip flexor... (speaking from very personal experience.)
This is precisely why we are so excited that our friends at RAD Roller have been helping us out. We recently used a few of their products to relieve pressure from sitting all day in our uncomfortable chairs, recover from our first 10-mile run, and align our bodies, so we’re able to work out tomorrow—and the day after, and so on, and so on, and so on...
Here are our experiences live and direct from the Mindbody HQ (AKA: our own homes):
Oh, the pressure of working from home. It’s definitely getting to all of us. Since I started working remotely, I’ve felt more pressure than EVER... in my back and neck.
When I worked in the office, I had a perfectly ergonomic desk setup. But now, I find myself hunched over my laptop on the couch most mornings—and at the end of the day, my neck and back feel it.
Pre-COVID, I had been to some yoga classes that involved roller balls (shout-out MELT at Yoga Branch Studio in North County, San Diego). I remember noticing such a difference in overall pain and tightness from the start of class to the final Savasana, just from rolling some magic little balls on a few points on my body.
So... when I saw RAD Roller’s Point Release Kit, I knew I had to try it. I read the reviews—most notably, one that mentions an ex-girlfriend's cold, dead heart—and was sold even further. I ordered it right away, and it was on my doorstep in days—a beautifully packaged block, three rounds, and a RAD Roller.
My first thought was, “WOW.” And my second thought, “What the hell do I do with this?” I started unfolding large posters with drawings of people using the product. Not gonna lie, I was a little overwhelmed. Don’t get me wrong, these drawings were super informative and easy to follow, but I just didn’t know where to start. So, I did what any sane person would do—I went to the internet.
After one quick Youtube search, I found a whole library of videos on RAD Roller’s channel. Because my goal (for now) was to focus on my back and neck, I chose this one and this one—and it hurt, so good. After following those videos just one time, I already noticed a huge difference in the tightness and mobility of my spine. I started doing these exercises, along with more I found on their channel, nightly to relieve my back pain and loosen up sore muscles after working out.
I cannot tell you how much of a difference this made.
I started incorporating the Point Release Kit into my at-home yoga practice. I typically flow every night before bed to wind down at the end of my day and stretch out my sore muscles. And often, I’ve felt like I needed a little extra help—especially since I’ve been feeling that extra pressure lately.
After just a couple weeks of using this kit in my practice, I already feel so much better. The biggest difference I notice is I’m sitting a lot more comfortably. I knew I was tense, but I didn’t realize just how tense everything was when I was just sitting or lying down. I feel more relaxed overall, settling comfortably into my makeshift WFH couch desk.
Magic little balls to the rescue.
Getting back into in-studio fitness is a hard thing to do post-COVID lockdowns. The classes and studio procedures are unfamiliar, and the workouts are hard. Like most people, I have been doing at-home classes, and it’s not quite the same. It’s easy to skip out on a cardio blast or come out of that plank early because no one is holding you accountable.
After getting back into in-person classes, my body felt really sore (my back and neck, especially, since I wasn’t used to working out this intensely). Enter: RAD Roller. It completely helped my body get back to feeling great again.
The RAD tools designed for the back all have a unique feature in common, the spinal recess. It’s a groove that allows you to avoid contact with the delicate bones of your spine and keep the release where you want it—in the muscles. It comes in all the right intensities, so you can pick the right level for you.
After using the RAD Roller, I did not expect my body to feel so good. I use it almost every day now and cannot live without it.
“Please remember to stretch, Will.” This is my wife after every single run I take. Roughly 50% of the time, I totally adhere to her advice (which I also read now as a plea). I’ve been running for years, but actively take time off when a new modality strikes my fancy—yoga and mountain biking, really.
But when COVID-19 hit, I decided I was going to finally start my training for a marathon. Starting small, I logged 4-5 miles a day with times ranging from 6:45/mi to 7:45/mi depending on my rum intake from the night prior. This blossomed into 8-10 miles/day at the same paces. And THIS quickly resulted in aches, pains, sprains, and tightness in areas I didn’t even know I had.
Luckily, around this time, and with having enough time on my hands to actually care about recovery and making sure I can sustain my running (and not injure myself), I got into rolling. I came back from a quick 10-miler (shut up, Will), to find an All-In Kit waiting for me courtesy of my friends at RAD Roller. TO say I was stoked would be a semi-understatement. Not even waiting for the sweat to dry, I ripped into the kit, grabbed the RAD Rod, and went to town on my quads. “It’s OK to cry, Will...” I kept telling myself.
After a few rounds with the rod, my quads were feeling, well, flushed and refreshed. So I decided to keep going and broke out the various rounds in the All-In Kit. I started with the Green massage ball and, proceeded to dig that bad boy into my hip socket (a recent pain point from my extended runs.) After more tears welled in my already-red eyes (it’s a good hurt, remember), I treated myself to quite literally a little pleasure. See, there’s this little black ball in the kit that, when you rub it in your hands or cheeks in just the right way, feels like what I imagine wellness heaven feels like.
I don’t go a day without using RAD in some way. From bored on Zooms to actually getting down and dirty on the floor, my body is in a constant state of alignment and refreshment.
From hyperextending my glutes while a collegiate athlete to tearing my calf last year in the middle of a workout class, if it’s a weird fitness-related injury that makes hilarious cocktail hour talk, I’ve done it. Suffice to say, I (and my legions of physical therapists) know the value of soft tissue recovery.
My current dilemma is related to my core. I’m a Pilates instructor, and teaching virtually means you work out while talking the whole time, which is extremely taxing on the abdominals. (It’s seriously tough, so thank your favorite instructors for being there for you!) It’s not uncommon for me to hit my weekend rest days with extremely sore abs and obliques. Unsurprisingly, I was stoked to try out the Centre, Rad Roller’s inflatable massage ball designed for the abdomen.
I’m not gonna lie and say my first use was pleasant, since it turned out that my abs needed A LOT of TLC. I started by just doing a few passes over the most tender parts of my core, spending just a few seconds in each spot while wiggling my body to keep the ball in motion. Over a few days, I was able to stay in each spot a bit longer and began exploring other parts of my body that could benefit from a soft-touch release.
The best spot? My wrists, hands, and forearms. I’m a writer by trade, which means they get a lot of abuse from typing, and don’t get a lot of recovery love. The Centre is soft enough that I can passively roll back and forth throughout my workday, and help loosen up some tight spots in my hands. Added bonus? It's a great way to use excess energy during your umpteenth Zoom meeting of the day.
I was not designed for the work-from-home life. My extrovert self misses my team, lunchtime walks, the ability to be in the same room for epic brainstorming, and most of all—our onsite massage therapist, Rob Chang.
At the beginning of shelter-in-place, I wasn’t ready to admit that I could be working from home for a while. I refused to set up a home office and instead hunkered down 8 hours a day at my dimly lit dining room table on a hard wooden chair. The weeks went by, and the work was stressful. I wasn’t prioritizing self-care, and it started to catch up with me. I gradually started to pain in my back where I’ve never felt it before, so much so it felt numb at times. My resistance to adjust to working from home was coming back to bite me—Rob Chang would not approve.
I finally gave in and got myself a desk, some monitors, an ergonomic chair, and even a footstool, but nothing helped to fix the damage I had already done—until I found the RAD Roller. Working with this little wonder after work each day has been a game-changer. A quick roll on my back and shoulders, followed by some pressure point work in the sweet spots is all I need to feel better at the end of a long day at the “office.”
Want to see what the hype's about? Shop online at radroller.com