Staying on Track for Your Fitness Goals While Working From Home

Staying on Track for Your Fitness Goals While Working From Home

Author: Tammo Walter

Are you staying on track with your fitness schedule even while working from home? With many of us sitting at our desk for almost 10 hours a day, it is important to take the time to incorporate daily lifestyle changes that will have a big impact in the end. Here are our best tips for you to maintain your fitness momentum while working from home. 

Break Up Your Workouts 

Do some form of cardio first thing in the morning and resistance training during a lunch break or after work. Making sure to start your morning routine with a burst of energy before breakfast instead of scrolling emails first thing in the morning, it will immediately boost your metabolism. In the middle of the day do a push-up or tricep dip challenge to move your body. After work try a faster pace walk instead of the usual stroll. Splitting up your workouts into two to three chunks will keep you active all day long. 

Schedule Activity with a Friend 

One of the best ways to maintain a “home fitness routine” is having someone to keep you accountable, in person, or a virtual meeting. One option could be to set a morning or mid-day break with a friend and do a run together. Or use an app to share a workout with friends virtually. Having someone that’s counting on you to be there will be more motivation for you to get those miles out of the way. 

Use a Standing Desk or Laptop Riser 

You’re sitting all day at your desk, which can be linked to health concerns such as increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels. One easy fix to stay away from sitting all day is a standing desk. A standing desk can also increase productivity while working. If a standing desk is not in your current budget, a laptop riser is a great option as well and can be portable throughout your whole house. Setting your laptop on a countertop is another great option as a way to raise your workspace. 

Make Errands Fun 

If you live in an area where it’s possible to ride your bike or walk to handle everyday errands, try leaving your car at home and incorporating more active movements into your daily tasks can make a big difference when working towards your fitness goals - just remember to allow yourself more time to get between desired locations.

Have a Fitness Plan 

Stop aimlessly scrolling through your phone for micro workouts and make a habit of stacking your workouts throughout the day. Keep yourself motivated and accountable by writing it on your agenda so you already have that time blocked off. Many online fitness trainers post fitness plans to follow every day, so you don’t even have to worry about what workout to do. Or, know that while your coffee is brewing in the morning that you’ll do pushups or while your computer is printing you can do jumping jacks. Whichever plan works best for you, make sure you have it mapped out. 


Stretching consistently every day keeps your muscles flexible, strong, and healthy for a range of motion in your joints. Your muscles can become tight and weak without it, putting you at risk for an injury. By sitting all day in a chair, it can result in tight hamstrings, which can inhibit cardio movements. Just incorporating simple stretches like a child’s pose, downward dog, or butterfly can increase muscle mobility and make it easier to train. 

Maintain Good Nutrition

Along with your fitness goals and routine, maintain good nutrition to maximize  your results. Although it takes extreme self-discipline, avoid those empty calories and mindless snacking at your desk. Here are some of our best suggestions as nutrition is just as important as training. 

Create a Meal Plan 

Set times for your meals (like you would in the office) to avoid mindless eating. Eating breakfast and lunch around the same time is especially important. Set alarms to remind you, as well as when you are able to snack in between meals. Mindless snacking be-gone! 

Be prepared

Meal prepping is a great time saver and allows you to make sure your meals are healthy and nutritious. Having good meals and snacks to choose from beforehand can be a huge factor in seeing the results you want. 

Try ATAQ’s raw energy bars for mid-day pick me up. They are made with ginseng and all-natural ingredients to fuel your body throughout the day.

Stay hydrated

Always keep your water bottle at arm’s length throughout your day. Sometimes hunger can be mistaken for thirst. Be sure to maintain your fluid and hydration levels by monitoring your electrolytes as well. With our electrolyte hydration mix, it’s easy to keep yourself hydrated. We only use natural cane sugar in our products and our hydration mix includes betaine, a unique ingredient that actively metabolizes carbs and proteins. Our electrolyte hydration powder was formulated for athletes and high-performance workouts.

Avoid Mid-Day Crashes

t’s harder to make healthier choices when your body has no energy later on in the day. Once 3:00 p.m. rolls around, try ATAQ Energy + Focus booster shots to get over the slump! The two-ounce plant-based, functional beverage using only clinically proven extracts in tested dosages is scientifically formulated to effectively deliver nutrients which improve mental clarity, energy, and focus. Enjoy lasting energy without the jitters or crash of caffeine. The shots are shelf-stable and have no preservatives, artificial sweeteners, colors, or flavors. 

ATAQ Fuel 

ATAQ Fuel is founded on providing all-natural sports nutrition products that improve both, performance AND health. In the world of sports nutrition, natural performance-oriented nutrition is nearly impossible. ATAQ Fuel took that and created fresh, natural ingredients to fuel your performance goals. We have a wide range of products for your workouts, races, and recovery. Choose from electrolyte hydration, plant-based protein, raw energy bars, booster shots, and gear.,to%20extend%20all%20the%20way.,to%20extend%20all%20the%20way


read more ATAQ articles

What should I eat and/or drink before, during and after my indoor cycling workout?
Riding 24,252 miles in one year is crazy. Do that on a Peloton and you are insane.
How much protein do I REALLY need?
Electrolyte Powder: How to Fuel Your Workout
5 Tips to Building Healthy Habits
Plant-Based Nutrition | Why it's the Best for Athletes
Why Raw Energy Is Best
Benefits of HIIT
What's All The Fuss About Soy?
How To Make Energy Bars A Part of Your Diet
How To Implement Working Out Into Your Work Schedule
The Most Important Vitamins For Your Body
Pre-Workout: What You Need to Know
Staying Motivated After A Sports Injury
Health Benefits of Almonds
Q&A with Robert - Veteran's Day
ATAQ Protein Powder vs. Muscle Milk
Nutrition For Endurance
What Makes a Great Protein Bar?
Staying on Track for Your Fitness Goals While Working From Home
How To Supplement Your Workouts With More Than Just Protein Powder
How Sugar Impacts Brain Function
Sugar Substitutes: The Good, The Bad, and The Ugly
Casein vs. Whey vs. Plant-Based Protein Powder
Why Natural Ingredients are Essential to Sports Nutrition
The Best Vegan Protein Sources
Choosing the Right Sports Nutrition For You - A Guide
Recovery Made Easy
What Most Electrolyte Hydration Companies Miss
Ginseng Extract: The Little-Known Energy and Recovery Booster
Protein: Why You Need It and Where To Get It
How To Replenish Your Electrolytes
The Role of Sugar in Sports Nutrition
How Betaine Can Support my Performance and Workouts
How Working Out and Proper Nutrition can Boost your Immune System
What is Plant-Based Protein and is it better than Animal-Based Protein?
Electrolytes and Hangovers
Kick Butt Moms That Are Athletes
Plant-Based vs. Vegan Diet
Electrolytes and Athletic Performance: Why and How Your Body Uses Them
Maltodextrin: Why We Use It as Our Sugar Substitute
Intermittent Fasting: What It Is & How It Affects Your Body
Live Q&A Session with Rebecca Hammond, Harvard MD
We Just Released Our New Booster Shots!
Healthy Measures to Take to Avoid Coronavirus (COVID-19)
8 Drills to Improve Your Running
Nutrition Facts Labels: How to Read Them
10 Snacks You Can Have on a Vegan Diet
Plant-Based in the News: The Game Changers

stay #ontheATAQ

subscribe to receive
updates, access to
exclusive deals, and more