Staying active, focusing on a healthy diet, and getting adequate sleep are essential to maintaining optimal health. However, as we settle into our new working environment, we recognize this can be a challenge for times when we might feel anxious or don’t have access to typical resources like gyms or group exercise classes. We asked our trainers with EXOS, the company behind Vanguard’s ShipShape fitness facilities, to provide insights into the current service offering for crew and to share tips for getting creative with incorporating healthy habits into your daily routine at home. Further, Vanguard crew have also weighed in to share feedback about their recent wellness experiences.

EXOS Senior Program Manager Andrew B. touches on Vanguard’s virtual wellness offer

At EXOS, our goal is to upgrade lives through our four pillars of performance: mindset, nutrition, movement and recovery. Now more than ever, our ShipShape members and the crew at Vanguard need a sense of normalcy to get through this unprecedented time. When ShipShape centers closed in mid-March, our team quickly responded to pull together the following fitness service offering that has been made available to all crew:

• 22 live group exercise classes available virtually each week.
• Healthy breaks, designed to reenergize or de-stress during the workday, and to allow crew to learn more about physical and emotional well-being.
• EXOS Live Well blog: this page offers great tips and resources to support your brain and body.
• Access to a wellness app, which provides over 500 on-demand workout videos, including no-equipment options for every age, interest, and ability.

Vanguard crew open up about their fitness regimens

Working out is a part of my daily routine, so I’m pretty set here at home in the way of space and equipment. But having access to the home workouts has really helped to add variety and motivation. It’s a great way to take that necessary break, and the coaches do an excellent job.
—Kim U.

Staying active was a major concern for me when I realized we’d be working remotely for an extended time. I take advantage of our ShipShape fitness center as much as I can, but now I’m on my own! What I’ve been trying to do is exercise before I open up my laptop in the morning, and then again in late afternoon after closing up shop. It’s a great way to clear my head and refocus. Usually I walk around the neighborhood, or if I’m lucky, I can play basketball with my teenage sons or get a family backyard volleyball game going. I’ve also been working with a ShipShape specialist who customized a workout plan that I can do without a ton of equipment. Her input has been fabulous! Now, if I can just stay away from the fridge . . .
—Jeff B.

Because our family is usually on the go, we have really had to make sure we are squeezing in daily workouts during this long work/school from home period. I have been taking advantage of our awesome virtual Ship Shape classes, online yoga sessions through my local studio, and completing my daughter’s assigned soccer workouts with her. I also try to take a quick walk during the day to get fresh air and, if I am lucky, I can slip outside to shoot a quick round of HORSE with the whole family. While we all want to stay physically fit during this time, the one thing we quickly realized is the importance of maintaining this physical activity as a way to maintain good mental health, too—both are so important!
—Kym G.

ShipShape’s EXOS trainers share tips that can help you cope

Mindset

Stay Active. It’s a slow process, but quitting will not speed it up. Dedicate this time to reach the goals that you’ve set for yourself. Drink lots of water, make healthy choices and exercise!
—Gianna T., Health Fitness Specialist, ShipShape PA

Spend 10 minutes each day doing something you enjoy: reading, journaling, listening to music, or going for a walk.
—Jess H., Health Fitness Specialist, ShipShape PA

Nutrition

Portion out snacks for the day for yourself and your family to control over-snacking. Designate a bowl or basket for each family member’s snacks. When planning out snacks, think about including all the colors of the rainbow like green apples, yellow peppers, red tomatoes and more!
—Becky M., Program Manager, ShipShape NC

Movement

Set a timer every 20-30 minutes throughout your work day to get up and either stretch or walk around the house for 2-3 minutes at a time. This way, you can come back fresh and more focused for your work day.
—Shannon O., Health Fitness Specialist, ShipShape AZ

Set a reoccurring alarm on your phone 3-5 times/day and label it as 10-20 repetitions of a specific movement i.e. squats, pushups, plank hold, lunges, etc. Movement is medicine!
—Brandon K., Program Manager, ShipShape PA

Recovery

Sleep is essential to having a healthy immune system. Dropping the thermostat between 65 and 72 degrees can help you fall asleep faster and stay asleep longer, allowing your body to naturally recover.
—Melissa K., Health Fitness Specialist, ShipShape PA

Group exercize

Regardless of your situation, you can set up a great workout space wherever you are! Whether it’s your bedroom or your backyard, make sure your area is clear of obstacles and distractions. Gather any equipment you need, grab water, and turn on some music to set your space and your intentions for your workout!
—Noah G., Program Manager, ShipShape PA