It’s a weird time; gyms are closed, we’re cooped up inside, and the mere handful of joys we have available to us right now include Netflix, food and alcohol.

If the above were to last a novelty few days, I’d probably be telling my clients and followers to ENJOY this time – much like I do at Christmas.

HOWEVER, we’re now into week 5 of quarantine, and if the news is anything to go by, I think we may still have a fair few left to go…

What this means is that the novelty has well and truly passed, and this is now a (temporary) lifestyle.

What THAT means is that ‘ENJOY YOURSELF!’ is no longer a quarantine law to live by, ESPECIALLY if you have physique goals and / or you CARE about your mental and physical health.

So what to do with these open ended hours, days, weeks and dare I say it…months?

Here’s a little advice from somebody who’s been working from home for 8 years, has a history of anxiety disorders and panic attacks, and a fair few qualifications in health and fitness under her belt 😉 …

1. SET YOUR ALARM EVERY MORNING

It doesn’t have to be at 6am, it doesn’t even have to be at 7am, but if you can get yourself up and about before 9am every day, this is going to keep you in a HEALTHY sleep / wake cycle, which is incredibly important for both your mental and physical wellbeing.

Yup; everything from anxiety to metabolism will benefit from a healthy AM-PM circadian rhythm (body clock).

2. WORKOUT 

I personally like to workout as soon as I’m up and caffeinated.

Firstly, I have the most energy in the mornings.

Secondly, I find that by starting my day well, I am more likely to keep it on track and end it well.

Lastly, once my workout is done, it’s done – I don’t need to think about it again that day.

However, you don’t have to train in the mornings, any time before dinner is great.

This advice isn’t about looking good – the fact of the matter is being cooped up inside all day every day isn’t great for our mental or physical health.

Having an outlet for your cortisol and a nice little surge of adrenalin and endorphins is going to be the daily pick-me-up your body needs.

I promise, you’ll feel better when you MOVE your body.

3. WORK TOWARDS SOMETHING EVERY DAY

IF you’re not being paid to work from home and are footloose and fancy free from dawn to dusk, you really are going to benefit mentally from setting yourself a work or creative goal, and contributing to it even just a little bit each and every day.

Having something to focus on will give you a sense of responsibility, purpose and distraction in equal measure.

4. SET YOUR ALARM AT MEAL AND SNACK TIMES AND DON’T EAT BEFORE IT GOES OFF!

Something about being at home and being bored makes us all want to eat.

This is a surefire way to pile on the pounds and find yourself in a difficult cycle to break.

SET YOUR ALARM AT SNACK AND MEAL TIMES AND DON’T EAT UNTIL IT GOES OFF!

5. GO FOR A WALK

Not as your workout, but as a way to get outside, be in daylight and stretch your legs.

Morning or afternoon is best, when it’s light, and your circadian rhythm (body clock) will benefit most (not to mention get a nice hit of Vitamin D!).

6. HAVE 1 ‘WHAT THE HELL’ DAY AT THE END OF EVERY WEEK

You don’t HAVE to do this, but my husband and I are finding that 1 day a week on a Saturday or Sunday where we make cocktails, eat pizza, play drinking games on ZOOM with our friends and basically try to ENJOY this bizarre time is helping us stay on track the rest of the week.

SOME people will read that and think ‘Erm, no!’ and I salute you! But I know that for me personally, I need to be able to knuckle down and relax in equal measure, and a once weekly ‘What The Hell Day’ is keeping me well and truly happy and on track.

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I hope this has helped some of you out.

Obviously I am not a doctor, I am not a therapist and I am not a religious leader by ANY stretch of the imagination…

But I do have 8 years of both personal and professional health and fitness work under my belt, and I know the above points have REALLY helped me out over the last 5 weeks.

Feel free to follow me on Instagram (@madeleychloe) and send me any questions, or just reach out if you need some help or guidance.