My WFH (work from home) setup

Sharing the details on my work from home office setup, plus my experience with using a walking pad.

Hellooooo! How are ya and how’s the morning going so far? We’re back into real life after our little trip and it felt good to have a few days of normalcy. I’m so sick of restaurant and takeout food, I tell ya. It’s also amazing to have coffee at home – Starbucks will never be the same to me.

This morning I have an exciting podcast interview and am unpacking, and re-packing. 🙂 I’d love to hear what you’re up to!

For today’s post, I wanted to share my little work from home setup, plus my experience using a walking pad. It’s helped me dramatically increase my steps and activity level during longer work days, and I’m so pumped with this update to the office!

My WFH (work from home) setup

My lil office space:

I have enough room in here to meditate, work, stroll, or get in a quick workout (like Sculpt Society).

Here are some of the things I have in the office:

My beloved Peloton bike! Perfect for cardio workouts or shaking my legs out

My PEMF Go Mat. I use this for meditation every morning, or when I feel like I need a recharge or Zen moment. My full PEMF Go Mat review post is here, and if you’d like one for yourself, here is the link! My code is FITNESSISTA15 for 15% off

– A standard desk. I like having this for shorter work sessions or when I need to speak/present, like live recordings, course recordings, and more formal Zoom calls. The desk and chair are from World Market but both sold out, since they’re years old.

– Triangle shelf (similar here) filled with photos and the girls’ artwork.

– On the opposite wall (unpictured), I also have this book shelf, which has some of my fitness and nutrition resources and the Pilot’s military coins/flags/thingies.

New walking pad and electric standing desk. I picked lower-cost options because they had good reviews and I’ve been impressed so far!

TBH, I started to dread time in the office because it usually meant that I’d be sitting for hours. I’m sure many of you can relate, but when I sit for hours, I feel horrible afterwards. My muscles are creaky and my energy level plummets to the ground.

Once I’m “in the zone,” it’s easy for me to get into a time warp and work nonstop, but for longer tasks, I definitely have to force myself to do it. Having the walking pad has made a WORLD of difference. I don’t feel daunted by large tasks (like watching multiple videos in a row) because I have the chance to move while I’m doing it. I’ve also noticed that my afternoon energy is much better when I’m slowly strolling instead of sitting for a long time.

Some tips for using a walking pad with an electric desk:

(and some of the things I’ve had to learn the hard way)

– Use shoes! This was a learning point for me because I do pretty much everything barefoot. The bottoms of my feet started to hurt a little, so I leave a pair of sneakers next to the walking pad. (I’m loving my Vivobarefoots right now.)

– Add an extender to your Apple watch or your fitness band so you can attach to your ankle if tracking steps is important to you.

– Watch your neck and adjust the position of the desk as needed. Ideally, our screen should be in line with our eyes. This isn’t realistic when we’re typing, but if you’re watching a video, try raising the desk so you don’t have to bend your neck as much to view the screen.

– Take breaks. It’s important to take screen breaks whether you’re walking or seated. Give your eyes a chance to rest, go outside, or simply look away from the screen and in all directions. (Obviously be careful if you’re doing this while walking lol.) I also like to wear my blue light blockers when I’m on screens after sunset, and during the day, I have f.lux on my computer (which makes the screen more of a yellow hue so my retinas aren’t burning).

– Just like anything else, work up to it! I definitely do NOT walk for hours per day – and it’s not my goal because I don’t want my body to expect it – but I’m up to the point where I can stroll and type for about an hour. Start with 10-15 minutes and add on a bit each week until you reach your goal time. You can also use it to break up longer seated sessions, like walking for 5-10 minutes every hour.

So there ya go!

What’s your work setup like? Do you work at home, or at an office?

I had been exploring some coworking spaces in Tucson to switch things up a bit, but now that I have the walking pad, I’ve been more excited and motivated to work from home. 🙂 Also, we have pretty good coffee, snacks, and the cutest Sheepadoodle curled up at my feet.



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  1. Jenn on March 28, 2023 at 8:34 am

    Try dual monitors and a real keyboard. You will never go back!

    • Fitnessista on March 28, 2023 at 11:51 am

      ok it needs to happen!

  2. Laura on March 28, 2023 at 12:32 pm

    Love all of this! Thanks for sharing. So curious what you mean by not wanting your body to expect walking for hours a day? I’m so intrigued! I’m looking to transition from SAHM to working more in the next few years as my girls get older, and I’ve always thought I’d for sure get a walking pad since I’m used to NEVER sitting during the day! But wondering what I should be considering 🙂

    • Fitnessista on March 28, 2023 at 7:44 pm

      so your body wants to find homeostasis and will set your metabolic baseline at your caloric intake and activity level (plus thermal effect of food, NEAT, BMR, etc.) this is why you may lose a bit of weight when you start to burn more calories through everyday activity and exercise. if you increase your activity level dramatically, it will eventually reset your metabolic baseline to match, because you can keep losing weight forever 😉 it will find a new set point. i don’t want my body to think i need to walk hours each day to maintain my weight. otherwise, if i were to stop and keep all of the other factors equal, i would gain weight. i just feel happy with my set point and feel like it’s realistic for my life, so i don’t want to mess with it by adding in an extreme amount of steps.

  3. Jill on March 28, 2023 at 5:22 pm

    Thanks for sharing. Can you clarify what you mean by adding an extender if you want to track your steps? If you’re wearing a fitness watch while walking, won’t it detect and count your steps? Thank you!

    • Fitnessista on March 28, 2023 at 7:40 pm

      if you’re typing the whole time, it won’t track your steps as accurately, so if it’s important, you can use an extender and wear it on your ankle 🙂

  4. Lauren on March 28, 2023 at 8:40 pm

    Can you share the blue light blocking glasses you recommend?

    Thanks for all the other helpful tips! I just started working from home and trying to figure out my setup!

    • Fitnessista on March 29, 2023 at 1:26 pm

      my faves are felix gray – i have two pairs (one pair is my *real* glasses). i also have a pair of ra optics, but they’re very red and take a bit of an adjustment. i’m still not totally used to those ones!

  5. Allison Andre PT, DPT on April 11, 2023 at 4:11 pm

    Love your blog! Love your set-up! I do the same thing but have a regular treadmill DIY’d into a desk with a purchased attachment. It has been totally worth it! I also find it’s perfect to help my energy levels and prevent the dreaded afternoon slump! and it is so much easier to stay productive during the day. It’s been a game changer for me too! So much easier to stay focused!

    One thing I’d highly recommend is having a monitor eye level to hook up to your laptop. It really makes a difference in terms of ergonomics and helps prevent neck strain. Plus, it’s so much easier to focus on work when you don’t have to keep looking down at your laptop screen. You will love it!

    Thanks for sharing and all that you do!

    • Fitnessista on April 14, 2023 at 4:16 pm

      ok that’s a brilliant idea – i’ll look into that. thank you!

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