How to Stay Fit and In Balance When You Work From Home

It’s that time of year when New Year’s Resolutions tend to fall by the wayside, but I’m eager to renew my enthusiasm in personal fitness goals! As a former figure skater, fitness and healthy living habits have always been an important part of my life. Unfortunately, with the chaos of running a business, sometimes my daily fitness routine takes a back seat.

Balancing being active while running a business is a constant challenge for me.

I learned this the hard way when I suffered a severe Iliotibial Band injury after taking up running and increasing my distance too quickly. The Iliotibial Band, known as the IT Band, is a thick ligament that runs along the outside of the hip and attaches below the knee. Its main function is to act as a knee stabilizer. A lack of cross training combined with recently transitioning to working from home, was a recipe for injury disaster.

After multiple visits to a sports medicine Doctor, months of physical therapy, countless dry needling sessions, visits to the chiropractor, strengthening exercises, and a series of 10 visits to a Rolfer, I learned that I have weak glutes.

 
I have “Hibernating Hiney Syndrome," Most likely attributed to the increased sitting time in my chair while working from home.
 
 
My poor IT band was picking up the slack since my glutes were too weak to support the amount of distance I was running. Through physical therapy, I learned this is a very common running injury, especially amongst people that spend most of their day sitting.
It’s been nearly 5 years, and I still am not back to running.

I’ve found other ways to get in my cardio, and cycling has been a lifesaver for me and my sanity. The important thing I learned from my injury is that cross training is essential to maintaining a strong, healthy, and balanced body.

Sitting really is the new smoking, and making sure I take breaks to get my steps in and work out during the day is a habit I want to make more consistent.

One of my favorite full body resistance workouts is Yoga. I started practicing yoga shortly after my running injury, where I met my dear friend Kristin Ballantine of Skin and Body Balance. I faithfully attended her class twice a week for two years, and she taught me so much. It’s one of my favorite forms of exercise, which can be done anywhere!

I was delighted when the Schwinn Ambassadors had the opportunity to attend a yoga class with Dharma Yoga Nantucket while visiting Nantucket this Summer. After a morning bike ride, it was great to balance and stretch out with a group class on the front lawn of the Schwinn Summer House.

 
 
 

 
 

 

The Schwinn ambassadors also had the opportunity to attend another yoga class at the Dharma Yoga Nantucket’s studio where we experimented with the aerial yoga slings. If you haven’t tried an aerial yoga class, it’s definitely something to experience. Being suspended in a silk cocoon is soothing, relaxing and allows your body to deepen into stretches while releasing tension in the joints.

 

 
 

 

Running a business and working from home doesn’t have to be hazardous to your health if you incorporate consistent fitness routines that include weight and resistance training and cardio.

I’m putting my goals out there for everyone to see in order to help me stay accountable. Here’s my plan for 2018:

Less sitting and more moving.

It’s so easy for me to get caught up in a design project, and I’ve found myself sitting continuously for hours. My Fitbit gives me reminders to take at least 250 steps every hour, so once I get that notification I’m either been walking around the house, doing dishes, or doing laundry. Combining some housework with my movement requirements makes me feel even more accomplished.

Get my cardio.

Walking is by far my favorite way to fit in cardio since my running days are over, and I like to mix up neighborhood walks with hikes and cycling. Alternating cycling with different intensity of walking keeps me from overworking my IT band. My goal is to do at least 30 minutes of walking, hiking, or biking every day.

Balancing out cardio activity with building and maintaining muscle is the best way to prevent injury.

My favorite resistance workouts are yoga and barre, but I want to add additional weight training and more of a variety of resistance training at least 3 days a week. I’ve been slacking in this area, but there’s no time like the beginning of March to renew my New Year’s fitness goals!

What fitness goals are you setting for the New Year?


Nicole Victory


Nicole is a curious, vivacious graphic and web designer who recently moved to Chattanooga, TN. As a designer, she loves the vintage styles and lines of a bygone era. She is an avid cyclist who spends her summers cruising around on a classic Schwinn her dad restored for her. Now it’s time for a new city and a new Schwinn! Chattanooga, known as “The Scenic City,” is a well-hidden gem in southeastern Tennessee twice awarded as Outside magazine’s coveted “Best Town Ever.” Because of its access to trails and urban cycling, Nicole plans to spend her second year as a Schwinn Ambassador touring Chattanooga’s many paved trails with her husband on their matching Schwinn Circuits.