As many of us enter our eleventh month of working from home, we’re starting to feel like we’d rather run through Electroshock Therapy than open our laptop one more time. The commute spent in someone’s armpit, gossiping in the kitchen over your 3rd coffee of the morning and wearing something other than pajamas seems like a distant memory. Yes there are benefits to working from home from flexibility, to freedom to create your own schedule, to childcare, home workouts or longer lie ins. However, it can be stressful and impact your mental and physical wellbeing.

We chatted to our friends at Recovapro, recovery specialists, about what stresses employees face and how to minimise them.

Here are just some of the stress factors employees face while working from home:-

No set routine

A major drawback of working from home life is the lack of structure, which ends up causing delays in work as nobody is there asking for things to be finished at a specific time, also it is more tempting to get something done quickly in order to go out to see friends (pre recent lockdown rules that is). But leaning into these types of practices can swiftly get out of control and ultimately become a stress.

Hard to set boundaries

Working remotely is about flexibility and comes with the perk of working from wherever, whenever you want. For many this has meant an opportunity to have a better work life balance, and the ability to spend more time with their partners, housemates or kids. But without the firm finish of leaving your desk to head home, working from home can mean ambiguity and commonly you can find yourself answering emails and responding to work requests at 10pm.

Social Isolation

It is easier to focus on your job when you’re in your own home with no co-workers stopping by your desk to ask a quick question or to tell you about a recent run PB they did. But according to a report by “Igloo,” four out of every five remote workers feel left out of their workplace due to communication, information sharing, and decision-making. This often leads to a feeling of social isolation.

Multiple Distractions

The continuous arrival of post and packages (we’re nearly on first name terms with the delivery driver), the numerous sales phone calls and the loud screaming of home schooled children is certainly annoying and stressful. Working in a house full of people is inevitability distracting.

TOP TIPS TO REDUCE WORKING FROM HOME STRESSES

1. Planning is your ally

Although you may find this awkward since you’re working from your own home and have the liberty to choose when to work, but it’s important to set a schedule and not just work when you find the time. Try to choose the time when you know you’re at your best and most productive, with as few distractions, and work on the most challenging and complicated tasks during this time.

2. Keep your social life thriving

Even when at home, the support of your workmates, housemates and family can ease the boredom of working alone. This can boost your energy and help you be more productive. Mini breaks from your desk and quick catch ups with your fellow working from home friends can shake off some of the stresses from work. Why not try a virtual 5km with them over your lunch?

3. Rest, Sleep, Repeat

Adequate rest and healthy sleep are vital for productivity. Working too much can exhaust all your energy and mental focus. It helps to keep the same working hours that you would at the office, so starting and ending the workday at the same time. Imagine that you’re still going to the office for work and then coming home to rest.

4. Find your spot

Look for a space in your home where you can focus on work with relatively few or no distractions at all. Keep the set up minimal with just your desk, a chair, and your laptop or screens. Be sure to pick a spot that you’re comfortable to work at for 8 hours, but not too cosy that you end up falling to sleep.

5. Take a break

You’ll find that it helps to take short breaks; do an activity with your kids, return that Amazon parcel or get your blood pumping with some cardio exercise. Keep yourself motivated by giving yourself your own rewards. For each task accomplished, you can have some time off for a little self-pampering, maybe using a Recovapro massage gun.

Long periods of sitting can cause stiffness to your joints and muscles. Recovapro massage guns can help as they reduce muscle spasms, prevent joint and muscle stiffness and improves blood circulation. Recovapro can shake off that extra stress to keep you going physically and mentally while working in the comfort of your own home.

Need something to train for? Grab your 5K or Classic ticket today and get ready for the 2021 season. We’ll see you in the mud.

The Tough Mudder Training Philosophy

Being “tough” is about more than strength and power. Toughness is a mindset. 

At Tough Mudder, we believe that practical fitness is an integral part of a healthy lifestyle along with realistic nutrition and a strong mind. But it has to be balanced– we celebrate our wins, and train hard so we can party harder. 

Our program focuses on taking steps forward, every day. No matter where you are starting from, set a goal, make it personal. Put a date on the calendar and work toward it. Overcome obstacles. Conquer fears. Transformation comes through time and effort, and is possible with the support of a community that meets you where you are to help you get a little bit better every day. 

We begin by working on mobility and practical movement. Then, build on that base and learn to listen to our bodies & prevent injury. We master skills & techniques to conquer obstacles on and off the course.  

Endurance does not have to be about just running miles and miles.  Endurance can be about overcoming any challenge, and we believe it’s done best as a team. Embrace new challenges, new experiences, and new obstacles. 

Join us:  sign up for an event, take on a Challenge, download a free training guide, or subscribe to our newsletter (at the bottom of this page).  Keep your eyes on new training opportunities and programs hitting your inbox all year. 

WE DO…

Train to create habits that lead to incremental progress

Focus on training that is practical and makes life better

Set goals that are realistic & attainable

Use bodyweight, kettlebells, medballs and practical tools

Start your training where you are in your journey

Design training to meet you where you are

Believe that becoming tougher starts mentally

Celebrate and support achievement as a team

WE DON’T…

Believe in fad training programs and diets

Train skills that will never be useful in the real world

Just do stuff that is pointlessly hard

Require barbells or other intimidating training objects

Assign a “one size fits all” program designed for pros

Believe fitness should take over everything you do

Build toughness by giving you more than you can handle

Forget that training should be fun

You might have thought the 2020 event season was a wash… but you’d be wrong. 

As the world is coming out of quarantine, and we’re safely rushing back to the course, we’re returning to live events and to the mud.  Yes, you read that right: Tough Mudder just kicked off the first event in 2020 in the United Arab Emirates, an early kickoff to our full 2021 season. 

Ras al Khaimah launched the Tough Mudder Middle East season on November 25 and we’re gearing up for Tough Mudder Egypt this weekend. 

On December 18 and 19, the second Tough Mudder of 2020 will be happening in Uptown Cairo. In order to take necessary Covid precautions, registration is now closed for the event, but you can follow all the muddy action on Instagram @ToughMudderEgypt.  

As the world turns back on, vaccinations begin to roll out, and the world prepares for live events once more, it is our top priority to keep Mudders safe on and off the course. 

We are psyched to get back to the mud, and we’ve been consulting with experts to ensure we can keep you safe. As we implement new protocols and roll out the new season, our early 2021 plan includes  reduced capacity, pre-registered start times, contactless touch points, and thorough cleaning and sanitization.

As we prep for our return to the mud, we are focused on returning to the safest course with the best preparation. The hurdles of 2020 have given us an opportunity to launch a virtual event series to help you keep training and stay pumped for 2021. Check out the new challenges we have available and start your new year right.

For all the challenges 2020 has thrown our way, it will only make it that much sweeter when you get back to the start line. Tough Mudder RAK and Tough Mudder Egypt are just the first of many events to come. 

As we conquer this obstacle, we grow stronger and tougher together. We can’t wait to crush goals and toast finisher beers with you once more, Mudder Nation. Until we meet again soon, stay motivated and muddy. 

We’ve spent a lot of years coaching prospective Mudders through hitting the mud and tackling obstacles. There is certainly something to be said for upping your cardio and building strength before you face the course but more often than not the biggest barrier for people is in their mind. Luckily, this year we’ve had partner Mike’s Hard Seltzer to remind us to kick back, relax and not overthink it – that’s their mantra.

To help us spread their message we looked at how applying ‘Don’t Overthink It’ can help you crush a whole range of obstacles from the icy depths of Arctic Enema to the slick mud of Mud Mile. So if you one of the thousands of people planning a return to the mud next year, then these are for you. See you out there.

Don’t Overthink Arctic Enema

Don’t Overthink Electroshock Therapy

Don’t Overthink Shawshanked

Don’t Overthink Everest

Don’t Overthink Mud Mile

Don’t Overthink Leap of Faith

If these obstacles have whet your appetite for 2021, then commit to your very own adventure. Just don’t overthink it.

In a year like 2020 you really have to laugh so you don’t cry. With every Tough Mudder event in North America postponed, we had to try and see the bright side and Mudder Nation certainly helped us to do that. From the weirdness of lockdown to reminiscing days out on the course, we’ve done our best with a trash fire year. Here’s to 2021 – it can’t be much worse.

1. Remember That You’re Old Now

2. You’ve Still Got It Though

3. This Got Us Through

4. This Is Always True

5. Some of You Had it Made

6. This is an Evergreen Tweet

7. A Good Way to Look At This Year

8. Life Rarely Follows Our Plans

9. We Found Some Silver Linings

10. This One Will be in a Museum One Day

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Candles, bubble bath and ugly sweaters – we’ve all had to plaster a grateful smile on our face when we’ve unwrapped a gift that doesn’t quite hit the spot. But if there was a year where everyone deserved an epic Christmas present it’s this year. So why not make life easy for you and those you love and give the gift of mud, teamwork, personal achievement and a damn good time? Here are our top five reasons why Tough Mudder is the best Christmas present…ever.

Why You Should Give The Gift of Tough Mudder

1. Goodbye Wrapping

Christmas might be the season of giving but after this year, there’s no harm in looking after number one (that’s you by the way). Give someone the gift of Tough Mudder this year and the most you’ll need to do is write a card – if you even want to do that. Forget wrinkled wrapping paper ripping right at the wrong spot and sticky tape stuck to absolutely everything in sight. This year treat yourself to no wrapping and instead perhaps indulge in a little Christmas tipple? We know what we’d choose.

2. Give the Gift of…YOU

Not only is a Tough Mudder ticket an invitation to an unforgettable day where the lucky recipient will get outside of their comfort zone and make themselves feel proud, it’s also a reunion. What better way to get the whole team back together, after almost a full year of socially-distanced walks and video calls, than getting seriously hands on to tackle teamwork-demanding obstacles? There is none.

3. Ahead of the Game

You see them every year, in the middle of a jam-packed shopping centre. They’re pale and sweaty and they have fear in their eyes. It’s Christmas eve and this poor soul hasn’t finished their shopping yet *insert blood curdling scream*. This could be you. Or you could be at home snuggled up on the sofa, smugly eyeing the piles of glittering gifts beneath the tree. Book your Tough Mudder gift tickets today and…you’re done. No last minute panic and definitely no , “sorry it got lost in the post”.

4. A Family Affair

So there’s mum, dad, your two sisters and half brother (and they all have partners). Then don’t forget Auntie Shabnam and Uncle Dereck and their two kids. You should probably get your two best mates something, and don’t forget your significant other – they’ll be expecting something special this year. Feeling panicked? Don’t. This is your team and you need Tough Mudder tickets for everyone. With events ranging from 5K to 10 miles and Lidl Mudder too, there’s no reason you can’t get everyone involved. Plus, you’ll be arranging the next family get together – that will earn you some brownie points.

5. An Epic Gift

There’s lots of ways that giving the gift of mud makes your life easier. But perhaps you just really want to treat the people that you love the most this year. Maybe they overcame some obstacles of their own in 2020, or maybe you just think they deserve to kick back and have some real fun. Either way, imagine their face when you tell them you’re taking them to Tough Mudder and then compare it to the face they give when they open that really nice jumper you got them…No comparison.

Tough Mudder Challenge: Mission Sea to Space provides a unique opportunity for like-minded individuals to take on a new challenge. Whether you are a fitness guru, someone looking to take control of your personal health and wellness, or looking for an escape out of the ordinary, Tough Mudder Challenges continues to create an outlet for all Mudders. Navy Federal Credit Union Branch Manager and long-time loyal Mudder participant, shares his personal fitness journey that motivates, inspires, and encourages others to stay active.

Today’s Mission Highlight: Bernard Byers

Fitness has been a major part of my life for as long as I can remember. I have participated in over 110 different running events all over the US, ranging from 5Ks to marathons. Overall, I have completed 13 Tough Mudders as well as a 2X participant in the annual World Toughest Mudder event. I love that Tough Mudders push you mentally as well as physically for their runs. For instance, getting ready for a World Toughest Mudder event is truly a year-long training process. You must prepare yourself in both weight training and conditioning activities to be successful in completing the 24-hour run. 

Nutrition is a very important part of the process as well, as you must stay hydrated, manage your calorie intake and find the proper vitamin regimen for your body. Receiving the proper rest and recovery is a major component for Mudder success as well. Without Tough Mudders, I wouldn’t have taken any of these items as seriously as I do and being disciplined in your training translates to positively affecting non-athletic parts of your life. 

My fitness life has evolved throughout the years from participant to teacher. 

In the past few years, I started a club basketball organization for young women aged 6-14 years old. We travel from city to city across the US playing in tournaments. I have been able to incorporate my Tough Mudder training into our basketball practice schedule by offering a special weekly conditioning day on Sunday mornings. During these sessions, we work on long-distance running, weight training, various core activities and share healthy tips on nutrition. I also train all of the parents and family members so our sessions can get quite packed. Since I create, run and monitor all of the basketball and conditioning based sessions, these are purely volunteer-based and the families can attend every week without paying a dime. Some of the parents have joked the sessions are harder than the paid private trainers that they have! 

None of these successes would exist if it wasn’t for signing up for my first Tough Mudder 10 years ago. I’m excited to participate in the upcoming Tough Mudder Challenge sponsored by my employer, Navy Federal Credit Union.

Navy Federal Credit Union is proud to serve all branches of the military, the DoD, veterans and their families. We want you to earn more, save more and live the life you want knowing we’re behind you each step of the way, because our members are the mission. Learn more and become a member. Insured by NCUA.

Tough Mudder Challenges: Mission Sea to Space is in full swing and challenge participants are taking on some of the most intense military inspired challenges, pushing their physical and mental limits to new levels. Tough Mudder and Navy Federal Credit Union are continuing to drive motivation through the personal wellness journeys of Navy Federal Credit Union employees and challenge participants, showcasing the joy that can be discovered through focus, dedication, and a commitment to one’s fitness. 

Today’s Mission Highlight: Denise Lockwood.

Currently working as an Assistant Branch Manager for Navy Federal Credit Union, Denise shares her powerful fitness journey that has led her to her first Tough Mudder challenge.

Here is her story in her own words:

Losing 80 pounds is no easy feat. That amount of weight is 2 four-year-olds or a large dog. For years and years, I have been carrying that weight with me and considered that my normal. I have had type 2 diabetes for 13 years and took medication for high blood pressure and high cholesterol. After the birth of my third son, I finally decided it was time to take care of me if I wanted to be able to take care of them. 

I started my journey at the doctors. I told myself the habit I had of going every now and then to manage my diabetes was not the way to fix the problem. So I went to every doctor’s appointment and took all the tests to find the right medication for me. Then I asked to see a nutritionist and saw her every 3 months. 

Once I was working on my medications and food choices, I started adding exercise. I have always been athletic and love working out but never remain consistent. I started with a couch to 5K app on my phone. It allowed me to have a training plan and started off slow and based runs on time instead of distance. 

After 3 months of training, I was able to run 30 minutes. After that, I started setting distance goals for myself, starting with that 5K. I knew I needed some strength training to help boost the weight loss so I started looking into a new gym that was opening in my city called F45. F45 combines elements of high intensity interval training, circuit training and functional training. Since every day is a different class, I made a six-month commitment and have been attending 5-6 times a week. 

Running, F45 and my guidance from doctors have allowed me to transform my life. I can now run 6 miles nonstop and am no longer taking any medications for diabetes, high blood pressure or cholesterol. My kids have a mom who can keep up with them and will be around for every milestone in their life. I am no longer carrying around 2 four-year-olds or a large dog on my body, and I will use this newfound freedom to continue this journey and continue challenging myself and hopefully motivate others on their paths. I work for Navy Federal Credit Union and am proud to represent them in the Tough Mudder Challenge this year!

Navy Federal Credit union is proud to serve all branches of the military, the DoD, veterans and their families. We want you to earn more, save more and live the life you want knowing we’re behind you each step of the way, because our members are the mission. Learn more and become a member. Insured by NCUA.

83,029 Mudders have grabbed their tickets for 2021 and waves are filling up. Here’s a rundown on how we’re planning to manage events and keep you safe in the new year. 

If you’re itching to get outside and get back to your favorite Tough Mudder obstacle course, we’ve got news for you: things are looking good for 2021. 

And you’re not alone– 83,029 Mudders have already reserved their spot for 2021. Start waves are filling up fast, make sure to read through for the full rundown on how we’re planning our return to a full season in the mud for next year. 

GREAT NEWS ON VACCINES

The past week has seen great news from Pfizer and Moderna on the effectiveness of new vaccines that could be in distribution as early as December.  By the time our season kicks off in April, vaccinations will be well underway and Dr. Anthony Fauci noted last week in an interview that we’re likely to see life start to return to normal in April. 

The good news doesn’t stop there. A new study out this week shows that immunity to the virus for those that have already recovered or been vaccinated will likely last years– so once you’ve been vaccinated, you’ll be good for the long haul. 

We’re tracking promising innovations on the testing front too. Rapid tests are commonly available now, and can return results in under 15 minutes.  Several companies are working on even faster saliva- and breathing-based tests that you’ll be able to self-administer. 

We know we’re not out of the woods yet as far as COVID is concerned– and we all have to do our part over the next several months to make it through the winter.  Please be smart, wear your mask, practice distancing and take your training virtual or in safe settings. 

But on the other side of this is a 2021 Tough Mudder season that we’re feeling pretty damn excited about. 

BEING OUTDOORS IS THE BEST PLACE YOU CAN BE

Even as COVID-19 begins to be eradicated in 2021, we’re still laying in detailed plans to make sure we can keep you safe.  Studies over the past several months have continued to demonstrate that socially-distanced outdoor athletic activity is incredibly low risk– lower than some of our normal everyday activities (grocery shopping, outdoor dining, etc.). 

Endurance events are coming back online around the world, including Tough Mudder events in the Middle East and many triathlons, running races and obstacle courses here in the United States. With modifications to encourage distancing, reduce touchpoints and allow for thorough cleaning, the endurance industry is proving that being outside and moving is certainly much better for your health than being stuck behind your computer all day. 

NEW PLANS TO KEEP YOU SAFE

Early in COVID, we assembled an internal task force to map out modifications to our events to ensure that when we returned to the mud, we could do it safely.  Earlier this summer, we announced we were removing on-site cash collection in favor of a flat parking and bag drop fee charged at the time of ticket purchase. Not only is that saving you an average of $20 per person compared to prior years, but it will reduce lines and waits and streamline your arrival experience. You can read more on our anticipated COVID measures here. 

CAPACITY IS LIMITED– AND WAVES ARE BOOKING FAST

The other big change we’re rolling out is limits to the size of our start waves, to ensure we can manage the number of people on the course and in the festival area to comply with local regulations and allow enough space for adequate distancing. Prior to the 2021 season, you would have registered for a Tough Mudder event, and we would have assigned a start wave to you a few weeks prior to event day. Now you’ll have complete freedom and control to select your desired time at the time you register. 

How does this work?

• We’ve limited capacity to a fixed amount of people per hour, and you’ll be able to select your start time window in hour ranges when you purchase your ticket. 
• You’ll want to get your team together and ensure they all purchase the same time window as you to ensure you can start together. 
• Providing there’s available inventory, you’ll be able to transfer your ticket between start waves prior to event day. If you’re transferring to a more expensive ticket, you may need to pay the price difference. 
• Ticketholders who purchased prior to November 2020 will have a window starting the week of December 7th to select their start time, those who don’t select their start time will get automatically placed in later waves and can self-transfer later. We’re holding specific spots for existing ticketholders and passholders.
• START WAVES WILL SELL OUT.  We may be able to open up additional space closer to the event based on final plans with local governments, but plan for you and your crew to book early to confirm the time you want. 

Want more info on the new start time program? Check out the FAQ here. 

We’ve had a busy extended off-season at TMHQ, and have a whole slate of exciting new announcements rolling out over the next few months. We’re overhauling many of our obstacles, launching new training programs and if you want a sneak peek, check out the new shop.toughmudder.com.

We’re full steam ahead for 2021– and we can’t wait to see you there. Earning that finish is going to feel even better next year after conquering 2020.  Time to get off the couch and commit to a new challenge, and we’ll meet you at the finish line with an ice cold, well-deserved beer.

This article appeared on Spartan Unbreakable and has been published here with permission.

The best tools to get us through life’s toughest obstacles are free. The most important artillery for life’s obstacles isn’t something we buy; it’s something we build. One of the most powerful tools? Your breath!

Why Proper Breathing Is SO Critical

Let’s face it: We are stressed to the max. According to a Gallup poll from 2019, Americans are some of the most stressed people in the world. Add a global pandemic, social isolation, and economic upheaval into the mix, and that stress level has only increased. We’re in trouble, and we need a healthy escape. Even if you’re working out, taking cold showers, and meditating, stress inevitably builds up throughout the day. Having a quick valve to decompress is critical.

I’m not a yogi, like my mom was, and I never will be. But when it comes to breathing, I’m all in. The science is irrefutable. Breathing is good for your mind and your body, and in today’s world — where chaos is at every turn — we need something at our disposal that calms us down fast. 

Not all of the science has been completely ironed out yet, but there is one thing we know for sure: Breathing changes your state of mind. Neuroscientists at the University of California, San Francisco have been conducting research on what they call the “breathing pacemaker,” which basically tells your brain to chill out. The details are still a bit hazy, but the consensus is that changing your breathing is a surefire way to change your state of mind.

Breathing truth: When you focus on slowing your breath, you are tapping the breaks on your entire regulatory system, which lowers your blood pressure. High blood pressure, also known as hypertension, is a big problem in the U.S., and the even bigger problem, heart disease, is the No. 1 cause of death in America. The fact that we have this medication-free, no-cost, available-to-you-whenever tool that helps reduce blood pressure is one more reason to start your deep and slow breaths right now.

Box Breathing Is a Game Changer

Still not convinced? Check out what the Navy SEALs are doing. Former U.S. Navy SEALs Commander Mark Divine — also the founder of Unbeatable Mind & SEALFIT — recommends box breathing. His method goes as follows:

Hold a deep breath in for four counts, take a deep breath out for four more, and then hold again for four counts. This method is both simple and satisfying, as you feel yourself literally begin to turn down the volume on all things stressful.

Very little feels in our control right now, but as I’ve been reminded time and time again by Dr. Lara Pence, Spartan Chief Mind Doc, “feelings aren’t facts.” We have more control over our mind and our body than we think we do. And your breath is one thing that you can control and implement for free.

Start now and take control of your own stress level.