Tag: exercise

Isolation motivation – are you up for a challenge?

April 16, 2020 / Marie Kendall-Waters / 4 Comments

We are now 4 weeks into social distancing, lockdown can feel isolating and it’s difficult to get used to this new way of living. We are missing socialising with our friends and family and it can often feel hard to feel productive when working from home – we’re trying to juggle lots of things at one time, whilst confined to our homes – it’s hard! Trying to find time to exercise regularly and eat the ‘right’ food takes effort, it’s easier to snack on sweet treats and binge watch box sets on Netflix. Are you feeling sluggish, could do with a zap of energy? Then why not try the 21-day-self-care challenge!

Want to know more?

Sodexo (the company that manages and maintains our Employee Benefits Platform) have teamed up with Simon Schmid, an experienced lifestyle coach, who will be helping Sodexo run a free ‘21-day self-care challenge’ from 20th April (this Monday coming!). The aim is to help us to increase our own self-care immediately with simple tools, strategies and personal challenges to get us through this difficult time. Sounds good right?

Apparently, there’s a rule that says:

So who’s up for it and what do we have to do?

There are 3 steps we have to follow on the 21-day-self-care challenge …

STEP 1

Open the self-care challenge list here and choose 2 things to drop from your life for 21 days from Monday 20th April.

For me it has to be:

All white carbs, or bread and,
Sugar (inc. sweets, chocolate and fruit juice)

Since lockdown we’ve been eating A LOT of white bread, so that’s definitely got to change. Easter hasn’t helped with the chocolate intake, we’ve been snacking more on the sweet stuff, which isn’t good, it’s going to be difficult as I have two little ones (a 2 year old and a 4 year old) and sometimes I need the SUGAR to get through the day lol! Since social distancing we haven’t had a takeaway, we don’t drink fizzy drinks, I could probably do with turning off my work-app notifications and not spending so much time on social media too. It’s pretty difficult to find just 2 things to drop!

STEP 2

Now choose 2 things you’d like to add into your life for 21 days from Monday 20th April.

Again for me, it has to be:

Drink 2L of water per day and,
Extra 2,000 steps a day (try to get above 10,000 a day)

I could definitely do with upping my water intake on a daily basis. It would also be good to do more regular exercise and set myself a challenge of increasing my daily steps on my Fitbit.

I’m pretty good with catching up with people and making sure everyone is ok and we are keeping daily journals of what we are doing through home-schooling apps and Instagram. However, I’m not so great on making time for ‘me’ but think that’s just a ‘Mum thing’ – I do think the exercise and water intake will help me to feel a bit more energised and motivated, which can only be a plus for me at the moment.

STEP 3

Start your individual journey with Sodexo and Simon on 20th April. They’ll be hosting bi-weekly videos from Simon including motivational talks, Q&A sessions and expert advice. They’ll also have a dedicated Facebook page for us to follow and interact with other challengers, which I’ll add to this post on Monday – so keep your eyes peeled!

So who’s going to join me?

Pop your 2 things you would drop and the 2 things you would add below in the comments. In 21 days time I’ll write another post reflecting on my 21-day-self-care challenge and how I got on – wish me luck and best of luck to those that are doing it with me!!

Update

Have you started your 21-day-self-care challenge? As promised here is a link to access the dedicated Facebook page for you to follow others taking on the challenge!

Are you ready to work from home? – Tips from TEL

March 23, 2020 / Marie Kendall-Waters / 1 Comment

As the UK prepares to work from home this week, many people might be feeling a little anxious and overwhelmed by the sudden thought of working remotely. Although working from home is a common practice for most of us within the TEL team, we are aware that this isn’t the case for everyone. Working remotely can provide benefits but it can also pose challenges. The TEL team have been working hard to develop an eLearning Tools Site which features useful resources and information on working from home, particularly teaching remotely for staff at the University of Portsmouth. Throughout the weeks we will be reflecting on the benefits and challenges that we experience through working from home, the tools we have used, and how those tools may have helped or hindered us!

Here are some tips for the week ahead. I hope you find them useful for working from home.

Create a dedicated work space

Some of us are fortunate enough to have a spare room that we can easily transform into quiet office space. For those of us who don’t (myself included!) it’s important to find an area that can be used for working. For me, it’s the dining room table, where I have my desktop set up and space for books, notepads etc.

Use to-do lists

It’s useful to have to-do lists – things you want to get done every day. This keeps you focused and on track. However, don’t beat yourself up if you don’t get everything completed: tomorrow is another day and some days can be more productive than others. I always have a list of to-dos on the go, whether it’s on my phone, on a note pad or on post-it notes. This way I feel a sense of achievement when I can tick off the items.

Learn to deal with distractions

It’s easy to get distracted at home and, for some of us during the covid-19 outbreak, it will be even harder while our families are at home too. Allow yourself to surf the internet for 5 minutes – it might provide some inspiration and fuel you to return to your work – but don’t binge-watch box sets on Netflix!

Take regular breaks!

Make sure to take regular breaks from the screen: sit in the garden for 5 minutes and get some fresh air, or go and make a cup of tea. If you can, go for a little walk: it’s so important to move and exercise – you’ll feel so much better for doing so!

Don’t lose touch with your work colleagues

As a ‘veteran’ of working from home, Slack has been brilliant in connecting me with my work colleagues. You can set up channels for different discussion topics and receive notifications as a when people post. There are other apps you can use, such as Zoom and House Party (which is great to use with friends and family whilst social distancing). Working from home can often feel isolating so staying in touch is essential for your wellbeing.

Make sure to drink and eat

It’s so important to look after yourself and ensure you make time to stop for lunch and drink enough water. This is something that I need to personally work on in the coming weeks, as I often skip lunch, snack and don’t drink enough water! It can be difficult to consciously stop when you are engrossed with work.

Make working comfortable

Do what you can to make your workspace at home as comfortable and functional as possible. Working an eight-hour day in a bad chair is uncomfortable for your body and your mind!

Deal with being disconnected

All technologies can be glitchy at times. Remember: if you do lose your connections, maybe in a video conference, don’t worry – everyone is in the same boat and we’ll muddle through together!

Don’t be too hard on yourself

We’ve all found ourselves in a new situation, even for those that regularly work from home. It’s going to be challenging for all of us in lots of different ways, so it’s important to not be too hard on ourselves. We may find some days are more productive than others. We all need to adapt to a new routine, a new way of working and living.

and finally . . .

Good luck to everyone – remember there is s upp ort within your facult ies and departments so make sure to use them.

Please continue to follow us on Tel Tales, YouTube, Twitter and Instagram where we will be sharing more tips and information. If you would like to share your experiences of working remotely on Tel Tales then please get in touch with me at marie.kendall-waters@port.ac.uk

Credit image: Photo by Agnieszka Boeske on Unsplash