Remote Working Tips – Staying Fit At Home

Those who aren’t familiar with remote work often assume it to be an easy feat. After all, who doesn’t love working from the comfort of their own homes, without having to waste time commuting or dressing for the office?

Remote work has its own perks, but a work-from-home setup tends to blur the boundaries between personal and work time. Most often, you tend to think that you have to be more productive since you are in the comfort of your home. This, however, ruins your work-life balance.

It’s okay to make productivity a top priority, but maintaining a work-life balance ensures that you are also taking good care of your self physically and mentally. Ensuring you remain in good health prepares you for the challenges of everyday life and allows you to keep on doing what you love. One of the most important self-care activities is exercise.

Exercise is essential for your physical and mental health. Observing a custom fitness program can help reduce your risk of heart disease, diabetes, stroke, cancer, and other serious illness. At the same time, it can improve sleep quality and promote the release of happy hormones that ease stress, anxiety, and depression.

If you’re a busy business owner or at-home worker, a good night’s sleep and less stress can surely make a lot of difference to your daily routine. A mere 30 minutes of exercise daily can do so much for your overall well-being. Even with a hectic schedule, working out is still very much possible. If you’re not sure how to begin, here are a few tips:

1 – Set Aside Time To Exercise

Even if you’re at home, think of having a traditional office job to help you set a boundary between work time and personal time. This will help you make time for yourself to catch up with loved ones, do personal tasks like cleaning the house and going on errands, and of course, fit in some exercise. Getting the help of a personal trainer to help you with one-on-one fitness is a great way to personalize your workout routine to your needs.

2 – Take Frequent Breaks From Your Chair

Sitting in front of a computer and working continuously for hours is not doing you any good. As they say, sitting is the new smoking. Take little health breaks of five to 10 minutes every two hours to do some stretches, walk around the house, or run up and down the stairs. If you have a garden, that’s even better! Go outside and breathe some fresh air while you do stretches or some jumping jacks.

3 – Split Your Workout Time

If you cannot commit to a fixed schedule of doing a 30-minute workout, consider splitting the 30 minutes into mini workouts all throughout the day. For example, do 10 minutes of exercise before starting your day, another 10 during your lunch break, and 10 minutes again after work.

4 – Make Use Of Your Lunch Break

One of the perks of working from home is you can eat while working any time you want. Thus, you can use your official lunch hour to work out without leaving your office. If you want to, you can hire a personal You won’t even have to pack your clothes and drive to the gym. This saves you a lot of time which you can allot to a longer, more intense workout.

5 – Plan Meals In Advance

Consider making a meal plan for the entire week so you won’t have to spend a lot of time in the kitchen. On the weekend, prepare your meals ahead and freeze them. You can simply defrost and reheat them during meal times, especially for dinners. This way, you can avoid takeouts and still have healthy meals, but have more time to exercise after work hours. For a change of scenery, hit the gym to complete your workout and have a personal trainer help you.


Keeping a regular exercise routine should not be complicated. A little creativity and some time management can go a long way. What are you waiting for? Get on your feet and start moving!

The Fit Factor is an exclusive, results-driven personal training studio in Wellesley. If you are interested in achieving your fitness goals through customized training programs, we are always here to help you.

Chad has been my personal trainer for over 10 years.  He is very dedicated and resourceful as a trainer.  I would highly recommend Chad.  He has kept my body healthy through all these years and in my 50s. Chad is also very accommodating to working with your schedule. Wouldn't go anywhere else.

Joan C

I love working out with Chad! I have been working out with him for the past year and a half and have had the best results compared with other trainers. Chad’s dedication to his clients, humor, warmth and expertise are a winning combination. I look forward to our sessions and always leave feeling stronger, more flexible and energetic. I highly recommend Chad.

Brittany chick

I have been working with Chad (the trainer) for almost three years now and have gone through an amazing transformation! He bonds greatly with his clients and is a very qualified trainer. He tailors workouts to individual clients and has helped me perform better as an equestrian and achieve my physique goals. If you are looking for a great one-on-one trainer, I would highly recommend.

Yvonne C.

When I started going to the fit factor I went in thinking I had a pretty good knowledge of weight lifting and exercise without having much to improve. I was so wrong! Chad was incredible and really took the time to explain and show proper technique as well as a variety of different exercises that I had never done before. I now have much more confidence in my form and have a really great and well rounded routine. Additionally, Chad catered to my personal goals and really listened to what I wanted to accomplish. I cannot recommend The fit factor and Chad enough!

Giuseppe Leonelli

I have been weight lifting for over five years but have never had dedicated instruction from a trainer. Chad was able to notice where my form was failing and correct it immediately. He also guided me towards effective exercises so that I could keep achieving my goals and moving up. After a couple of months of working with him I was able to see some great results. Chad knows his stuff!

Jonas Escobedo

Chad has been great with not only the types of specialized workouts each session but also with checking in after the sessions. He has a real passion for seeing people make big health changes; which makes it fun. Would highly recommend!

William Gotschewski

I went to Chad looking to get back in shape and lose weight, which had crept up from working long hours. Chad was super patient and non-judgmental. We started at a level where I would see results but not get so sore or so disappointed at what I could not do it. He focused on what I could do if I pushed myself hard and taught me that step/skill building was an integral part of the process. We also talked about nutrition and self-care. As other reviews have mentioned, he cares about his clients beyond the appointment time, and wants them to make positive change to their lives that will stick. I lost 30+ pounds and I am in the best shape of my life. I have been able to maintain this for 2 years. He taught me how to create a sustainable workout plan. Even during the pandemic I was able to maintain my weight and my fitness level thanks for his frequent check-ins and the solid fitness base we created through his work and fitness mentorship. I highly recommend him!

Tere Ramos

I started with Chad in August 2020, my first semester of college was cancelled and i needed something active to do. At that point I was a small underweight kid looking to gain muscle and gain weight. I went to Chad 3 times a week until late January 2021. Those 5 months were great, I really enjoyed going to chad and it was the highlight of my week and something I would look forward to going to 3 times every week. Throughout this time Chad has perfected my form on workouts and had a great and unique workout for me everytime. I went in weighing 125 pounds at 5’10 and now I weigh 150 pounds after the five months. Not only did Chad give workouts but he also gave me a diet for me to follow so I could maximize my time with him. He really personalizes workouts for each person. Currently i’m in the best shape of my life and am super confident in my body. GO TO FIT-FACTOR!!

Declan Gulley