Working from home giving thumbs up and smiling

Work-From-Home Tips

Here’s to working from home!…In less than ideal conditions. 

Right, so. Working from home is definitely a thing now. Great! Pros include: Fewer meetings that could have been emails, no need to hotdesk, no more time spent on commuting.

Cons: No desk at all? (Also things like not being able to leave the house, etc.)

If working from home isn’t your normal setup, this “new normal” might include plenty of time working on a laptop, jammed into the laundry room at a makeshift desk, at the kitchen table, or – even worse – on the couch with your computer precariously balanced on your knees.

This can quite literally be a pain in the neck.

You are probably well aware that being stuck at a desk all day is a sure-fire way to ramp up neck, shoulder, and upper back tension. This often leads to “knots” and muscle pain, and if left long enough, can give you chronic headaches. All that time spent sitting can also trigger lower back pain and stiffness. It happens to almost everyone at some point. Working from home can create an even greater issue, since most of the time we aren’t equipped with the normal office desk-chair-tech setups that make looking after your body a little easier.

I spent much of each working day with clients to help them decrease their muscle tension, improve their movement ability, and brainstorm ways to get their desk or workspace set up to make the best of a potentially painful situation. Regardless of whether you’re in the office, or in your “office” (kitchen), when it comes to looking after your body, the same rules apply: Give yourself as much physical support as you can, minimize distraction as much as you can, and take lots of short breaks!

Let’s get specific. Here are some of my top recommendations:

Vary your chair. One of the joys of working from home is that you have a whole house full of furniture to use. Use them all. Varying the chair that you spend many hours in will mean that you are A) standing up/sitting down more often as you change seats and B) aren’t stuck in the exact same sitting position for as long as you’re doing the work.

Sit and stretch. You might be stuck sitting at a computer, but you can still stretch. By changing the positions of your legs and chair, you can find ways to stretch out while get stay productive. Some stretches might be harder to hold for any length of time, depending on how flexible you are. Don’t stress if you can’t hang onto it for long, but do try to hold each stretch for at least a minute. You’ll get better with practice!

Set yourself up. The office version of this means lifting your monitor to eye height, using either a deep desk or a chair with arms so that your elbows can rest on something, bringing your mouse closer to your body so you don’t have to reach far, and adjusting your seat so that your hips and knees rest at about 90degrees – which might also mean using a footstool. Our choices at home are often a lot more limited, but the same principles apply as much as they can.

Give yourself “space”. Sounds impossible? What you want to look for is some mental separation between “work” and “home”, which is helped by some physical separation. Ideally that means setting up your work-from-home work station in a different room, but that isn’t always possible. If you don’t have a room to spare, see if you can take your work outside to a porch, veranda, or balcony for the day. Or, set yourself up in whatever space you have, and when you’re done for the day, pack your work items away again so that your space goes back to normal (no, that’s not ideal, but really, what is ideal right now?)

Sit and trigger point. There are lots of trigger point spots that you can work on while you’re sitting at the desk. Try a tennis ball, cricket ball, or big spikey ball under your hamstring (the back of your thigh), sitting with it under your glutes (your bum), or leaning back into your chair with the ball pinned behind you.

“Walk to work”. If you’re stuck working from home but still have the opportunity to get outside, stick to your before- and after-work routines as much as you can. Get up, get ready for work, and then go for a walk around the block to “commute” to work. This is a great way to get a little extra movement in, as well as giving you some separation to get your brain into work mode. Do the same at the end of the work day, so that when you get home, you can relax. You can also take a break from work for a lunchtime walk, the same as you might do in the office, to break up the day and help keep you mentally fresh.

These are just some of a long list of ideas. What are you doing to keep yourself moving?

Woman asleep in white bed in wood paneled room

Wake Up Happy

Sleeping well is the most underrated and overlooked thing you can do for your health and fitness. Not only does a good night’s sleep help you feel better and get through your day more easily, it also keeps your body systems ticking along in tip top shape.

According to Sleep: A Health Imperative, published in the journal Sleep, 37.1% of American adults experiencing inadequate sleep; the number of Australian adults is similar at 39.8%, according to a report commissioned by the Australian Sleep Health Foundation.

That’s a lot of people not sleeping well, or enough. And as long as daily functioning isn’t impacted, why not spend more time on work and play? Well, because eventually sleep deficits can catch up to you. And it’s not just feeling it (things like simple tiredness, poor daytime function, and microsleeps) — it’s also your health.

Most research shows that 7-8 hours of quality sleep per night is what will keep you healthy. Less than 6 hours per night will drive a cumulative sleep deficit that stresses cells and changes how the brain (and therefore the body) functions. In turn, this changes the way your metabolism, immune system, and nervous system work. This sets the stage for:

  • Increased risk of hypertension (high blood pressure), coronary heart disease, and possibly stroke.
  • Increased risk of obesity, possibly due to changes in hormonal control of hunger signals, as well as decreased glucose tolerance and development of type 2 diabetes.
  • Increased risk of numerous types of cancer, including break, colon or colorectal, and prostate, which may be linked to an overall increase in cell damage throughout the body.

Ok, so it’s not good for you – you know that. Does that mean it’s time to make an appointment to see the doc for some sleeping tablets?

Nah. For most of us, good sleep is a matter of making some easy lifestyle adjustments. Start with the easiest and work your way through the list as you can or need to. Everything you do will help!

  • Make your room dark. Blackout blinds will limit light from outside. Inside the room, minimize any lights (from electronics or other devices), and a trusty eye mask will help if your partner insists on reading in bed.
  • Keep your room cool. Research suggests that optimal room temperatures range from 16-18°C, or 60-67°F, since that’s neither too cold (keeping you from falling asleep), nor too warm (causing restless sleep).
  • Make your bed comfortable. Find a mattress that gives you enough space, support, and comfort. The best mattress and pillow will allow you to stay in good posture while you sleep: with your head, neck, and spine in alignment. A mattress that is too soft will cause you to slouch, and a mattress that is too firm will put pressure on contact points like hips or shoulders. Pillows should allow your head and neck to stay in a straight(ish) line with your spine in your preferred sleeping position.
  • Make your room quiet. Loud or unusual noises will disturb your sleep, which you probably already know! If you live somewhere where this is common, using a white noise player (via specialized machines or simply any number of Youtube tracks) can help mask outside noises and lull you to sleep.
  • Develop a bedtime routine. When you create a routine around the tasks of going to bed, it helps your brain recognize that it’s time to wind down. This makes it easier to fall asleep, especially if your routine is a relaxing one.
  • Make your room a haven. Bedrooms should not be multi-purpose rooms; sleep scientists recommend only using your bedroom for sleep and sex. Choose paint, sheets, curtains or blinds, and other decor that you love, and going to sleep will be the best part of your day!
Want more information? Try these references:
Sleep – A Health Imperative, from the academic journal Sleep
The Sleep Solution, by Dr. W. Chris Winter
Asleep On The Job: A Sleep Health Foundation Report

What Is An Exercise Physiologist?

The short answer: A highly-skilled, highly-trained exercise professional, who will give you the exercise program you need to meet your health goals.

A healthcare provider with a university degree in movement science, an exercise physiologist (EP):

  • Has an in-depth understanding of how to exercise safely, regardless of health status
  • Is able to provide an exercise program to maximize your health and results
  • Can guide and support to you being comfortable with your body and confident in your movement

Like many other health professionals, EPs can specialise in specific areas of healthcare. You’ll find them working in all sorts of setting, from hospital-based cardiac rehab to high-performance settings with elite athletes. The majority of EPs are working with the general public, providing exercise programs to help manage conditions like cancer, heart disease and diabetes, neuromuscular conditions, and even mental health. A good EP will be able to work around your challenges, so instead of being overwhelmed you’re excited to get a move on. If you’re currently healthy, an EP-provided exercise program can help you get and stay fit at the level you’d like. Exercise is great medicine for pretty much everyone!

Exercise Physiology Helps Manage Short and Long Term Health Conditions

With greater understanding of how the body works (and sometimes doesn’t), an exercise physiologist is the right person to help you manage your health conditions. The right program will help you move and feel better, with less pain and more energy, so you get a better quality of life. Exercise physiology programs for chronic conditions are eligible for Medicare rebates too!

HealthFit Coaching specialises in exercise physiology programs for:

  • Joint and muscle pain, including lower back pain, knee pain, and shoulder and neck pain
  • Muscle and strength imbalances
  • Osteoarthritis and osteoporosis
  • Heart disease and circulatory conditions
  • Diabetes
  • Weight management

Exercise Physiology Is Great For Staying Healthy

Exercise physiology isn’t just for managing chronic disease and conditions. Many clients start training when they are healthy, and enjoy great health and fitness well into their retirement years. Your program will help you maintain easy, pain-free movement, physical strength and flexibility, and will boost your energy and happiness levels. Stay healthy and fit, feel great, love your body, and make the most of what life can offer.

Why HealthFit Programs Work So Well

The HealthFit approach is kind of like a combination of physio treatment and personal training. You’ll start out with the tools you need to move and feel better, getting rid of those daily niggles, and then you’ll build on that until you’re feeling as healthy and fit as you want to be.

And the key to creating a really successful program? It’s you.

We take the time to get to know you, and get your input on how to make your program realistic and achievable. Knowing what you like to do and what you have time and energy for is key to a reasonable program that provides results. Combine this with our expertise and you get a program that fits you like a glove.

Find out more on the Exercise Physiology FAQs page.

Cartoon of two people sitting down having a conversation

Why Healthcare Is Like Dating

You’re looking for someone to care about you, enough so that they want the best for you.

Could be dating, could be finding a new healthcare provider. Whether going well or not, these two situations have a lot of similarities. They boil down to some base questions:

Are you meeting the right kind of person?

In dating, you want to meet someone that you have something in common with.

In healthcare, you want to meet a provider that has training “in common” with your condition. A doctor for illnesses, a dietician for nutritional advice, a massage therapist and exercise physiologist for muscle imbalance and injury prevention – the list could go on and on.

Are you meeting them at the right time?

I recently had a client come in with debilitating back pain. She could hardly move. She’d already been to the physiotherapist, who had given her some exercises to increase her core strength (the right solution, long term)… that she couldn’t do, because she could hardly move. What she needed was the right type of healthcare for her present condition – in this case, remedial massage to relieve the muscle spasm and allow the exercises to work. For the most effective and efficient outcome, you need the right healthcare at the right time.

Do you like them?

In healthcare and dating, there are many fish in the sea. Your doctor, exercise physiologist, dietician, remedial massage therapist, physiotherapist, etc. has approximately the same training as all the others in their field. But, as with dating, just because a person meets basic criteria doesn’t mean that you have to stick with them. Better healthcare happens when you have good communication, and good communication happens when you connect with people. Look for someone who listens to you, asks good questions about how you feel, wants your input, looks to make you a part of the solution, and is nice to you!

(And just like dating, when you find a good one, hang onto them!)

Stress Management In 27 Seconds

Feeling a little overwhelmed with life? In less than 30 seconds, you can feel better. Follow these steps:

  1. Go outside.

2. Look up at the sky. Are there trees around? Look at the trees. Take a deep breath. Take three more.

3. Think about how much sky there is. It goes forever! And it will keep going, today, tomorrow, and in 20 years. Think about how much your to-do list matters, in the scheme of things.

No matter how challenging life is today, it won’t stay that way.

never ending blue sky at the beach at Theodolite National Park at Woodgate Queensland

Woman in sunglasses is surprised by supportive health coach

What You WON’T Get With HealthFit

Every single day thousands of people decide they are going to make a lifestyle change for the better, and they are EXCITED.  They seek help with the process from personal trainers, exercise physiologists, nutritionist and dietitians, doctors, and even family and friends. It’s all too common to see the excitement and motivation fade after a couple of months though, and this often stems from well-intentioned but demoralizing comments from the exact people they need support from!

This is an especially common experience among many HealthFit clients. Though it’s rare that they’ve been told specifically “not to bother”, often casual comments like “I’d thought you’d have done that by now” or “Why don’t you just X, it’s easy” leave them feeling pretty hopeless. The end result is the same: “I can’t do it, I give up…”

HealthFit coaches have heard these stories and we’ve built our coaching process to be everything they aren’t. We’re so grateful to our clients for sharing their past experiences with us, and helping us become something beyond the scope of your average health and fitness advice. By blazing that trail, our clients have helped us decide what we WON’T do for you:

We won’t judge by appearance. Healthy comes in many shapes, sizes, and forms. If you’re happy, we’re happy. If you aren’t, we’ll support you through the process of getting there by building on your strong points. Physical, mental, and emotional health all get as much support as you need.

We won’t judge by ability. One of the biggest problems in the fitness industry and media today is the idea that everything has to be done at 1000% speed, perfection, and effort, or it’s not worth doing. The plain fact is that no one starts anything as a master. Our coaching focuses on teaching you the right skills at the right time, so that progress is smooth and steady and enjoyable!

We won’t guilt-trip you. We get that life happens. (Really. We know what it’s like to eat a whole tub of ice cream in a sitting. More than we’d like to admit.) When you take the occasional step backwards, we’ll be right there with you to help you reframe, refocus, and move forward without worrying about the past.

We won’t make you feel embarrassed. In fact, all we want to do is make you feel great. We keep focused on the positives. When challenges arise, we focus on your strengths to create a plan to get around them without you feeling uncomfortable or overwhelmed. Comfortable, confident, and a little bit challenged is the name of the game.

We won’t tell you to do something you don’t want to do. You are the expert in your life, your abilities, and your body. Sometimes we might give you a little push in one direction or another, but you always have the final say in every decision. Our goal is to help you figure out how healthy is made easy for you. 

By listening to what doesn’t work, we’ve learned what does. We’d be thrilled to give you the support and tools you need, and keep you excited about the process of making progress! If you think HealthFit health and fitness coaching sessions sound right for you, we can meet you face to face around Brisbane,  or online anywhere, anytime. Contact HealthFit here to set up an obligation-free consult call and take the first step towards feeling great!


Woman doing yoga outdoors to build strength and flexibility

Does Muscle Actually Turn Into Fat?

The Short Answer: Despite the shift from a toned to a softer appearance, nope, muscle does not turn into fat with decreased use.

It’s actually impossible. Muscle tissue and adipose tissue – aka fat – are different types of tissue, from function all the way down to the molecular structure. Muscle tissue turning directly into fat would be the everyday equivalent of turning water into motor oil. But that doesn’t change the fact that muscle tissue will change appearance through decreased use.

So why do our muscles go from lean and hard to small and soft?

The shift of larger, harder muscles to smaller, softer muscles is due to a loss of muscle size and muscle tone. Appearance can also be affected by overall levels of body fat. Of those contributing factors, muscle tone has the greatest effect on how much a muscle looks like, well, a muscle.

A muscle’s “tone” is it’s level of contraction at rest. That may seem contradictory, but all of your muscles maintain a very low level of contraction at all times. This helps keep you upright and in control of your body. Muscle tone is also developed when your muscles do regular, intense work (like strength training). Done frequently, heavy lifting will stimulate your nervous system to maintain increased muscle tone even at rest, as that makes it easier to generate more force and strength when you need it. (Heavy lifting will also stimulate an increase in the size of your muscle cells, which leads to an overall increase in muscle size.) Your large skeletal muscles account for anywhere between 25-45% of your body weight, and they are heavy energy users, even with low resting tone. Increases in both size and tone increase resting metabolic rate – exactly why it’s said that muscle burns more calories than far.

When regular physical demands decrease, your body recognizes an opportunity to save energy by decreasing the size and resting tone of the muscle. The loss of tone in particular leaves the muscles looking softer and looser – giving rise to the myth that your hard-earned muscle turns into fat!


Martini, F. H. (2005). Fundamentals of Anatomy & Physiology (7th Edition) (7th ed.). San Francisco: Benjamin Cummings.
Masi, A. T., & Hannon, J. C. (2008). Human resting muscle tone (HRMT): Narrative introduction and modern concepts. Journal of Bodywork and Movement Therapies, 12(4), 320-332. doi:10.1016/j.jbmt.2008.05.007