Picture of Hi I'm Suzy, the host of Run Lift Mom!

Hi I'm Suzy, the host of Run Lift Mom!

Run Lift Mom is an audio podcast uplifting women and guiding mothers through their fitness journey. Episodes feature expert interviews in the topics of running, strength training, and motherhood.

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Strategies for Working from Home with Jessica Somar


In this episode of Run Lift Mom podcast, we speak with a credentialed Corporate Wellness Professional in the COVID-19 series about strategies for working from home with Jessica Somar:

Show Notes:

3:00 Jessica’s background in the industry, solidifying her as an experienced health and wellness expert

3:00 background 5:00 get dressed for work- “look good so you can feel good and do good” 7:00 work environment – consider personal learning and productivity styles 9:00 set a schedule- avoid working 24/7 and make room for self care 11:00 household rules 13:00 considerations for dual work from home households 

15:00 staying active from home 17:00 virtual fitness opportunities like GoRuck workouts 19:00 it’s about movement, not necessarily a workout 19:30 pomodoro technique 20:00 movement helps productivity

20:30 identify opportunities to move- ie, “walking meetings” 22:00 staying accountable to healthy eating 23:00 packing lunch and tracking for accountability 25:00 focusing on controls,  mindful eating 26:00 creating a behavioral habit 27:00 rapid fire 

Virtual Fitness Opportunities

  1. Choose my Workout virtual community calendar
  2. GoRuck workouts with Jason Khalipa
  3. JumaFit treadmill classes
  4. Recess and Results (for kids)
  5. Street Parking
  6. Cosmic Kids Yoga (kids & adults)

I’d like to curate an even longer list for my audience- if you have one or are using one, please contact me and let me know!

Template tool

Whether you’re adapting to a new working environment, trying to calm your worries, or just looking for some stability in a disrupted world, it can seem impossible to stay focused right now. 

Instead of chasing after peak productivity levels, take a step back, listen to your body, and look for pockets throughout the day that are more conducive to focusing, otherwise known as your ‘ultradian rhythm.’ 

To begin, use this Evernote template to record your levels of focus, enthusiasm, and energy at the same times each day at hourly intervals. Make sure to add a note describing any changes to your daily routine (like if you took a mid-day walk). After a week or two of data gathering, you’ll be able to pinpoint when your focus and energy are at their highest and lowest, and match your tasks accordingly. 

For example, save your most creative, strategic projects for when you feel most focused. Then, work on your more manual, admin-like tasks when you have less energy and are more easily distracted. 

Connect with me

The podcast episode associated with this post is made possible by your support of my own training offering,  ZYIA Active business, and a partnership with Woofy and Red H Nutrition (use RUNLIFTMOM to save 10% on anything).