breakaway An At-Home Survival Tool Kit www.tmgdc.com/breakaway
JANUARY EDITION
Stay active and productive with this At-Home Survival Tool Kit. From tools for mindfulness and fitness, family activities and games, community updates and more, find something to enhance your work-life balance at home.
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contents Fitness.........................................04 Mindfulness..................................08 Family............................................12 Entertainment & Distractions............18 cove@Home.................................22 Working From Home.....................24 Community...................................28 Give Back.....................................30
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fitness From yoga to HIIT, staying active is a great way to help breakup the day, while also keeping your body healthy. Your favorite fitness studios and gyms might be closed but many have provided ways to stay active while at home.
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Start Running
Tone It Up
In honor of June’s National Running Day, enjoy
Katrina and Karena host live classes designed to
the following running resources.
boost your metabolism and tone your muscles. They
Washington’s Best Running Trails & Jogging Routes
provide nutritious and satisfying recipes as well.
Great Runs in Arlington & Fairfax County 25 Golden Rules of Running
TMG Virtual Wellness Program
Six Expert Tips to Start Running
The Meridian Group has partnered with Fitspot
Not into running? Try these at-home cardio ideas
to develop a unique virtual wellness program
that don’t involve running.
exclusive for TMG tenants. To register for the online fitness portal, register here. Select “Sign
The Ultimate Push-Up Guide
Up”, enter invitation code “tmg20” and create an account using your company email.
Here’s how to do push-ups the right way.
Take a Hike! Need some fresh air as the weather gets warmer? Check out 12 great parks in the DMV to explore. Thrillist also has a great list of hidden gem trails in the DC area. Got a pup at home? Check out these dog-friendly hikes.
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Peloton
Orangetheory Fitness
No need to worry if you don’t have a bike! The
OTF is offering free daily 30 minute training videos
Peloton App offers a mix of classes from running,
on YouTube. Don’t have special equipment? No
strength, toning, yoga, meditation, and outdoor
problem! They suggest common household items
workouts in addition to cycling. They have
you can use during your workout.
lengthened their free trial to 90 days.
Nike Train Club Nike Training App offers a variety of free workouts designed by trainers. The mobile app includes everything from HIIT-style workouts to yoga flows for all fitness levels.
CorePower Namaste! Keep up your practice at home with the largest yoga studio chain in the US. CorePower is offering free weekly on demand classes.
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F45 F45 is specifically designed to provide a functional, fullbody workout and is currently offering at-home workouts online. Check out their daily workouts on Instagram at @f45_training_tysons.
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mindfulness Staying focused on your mental health is just as important as your physical health. Practicing mindfulness can help reduce feelings of anxiety and stress, while also helping you become more aware of being present and focus your attention throughout the day.
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MEDITATION Inhale. Exhale. Relax. Check out some of our favorite meditation apps below. Outdoor-Themed Meditation Guide
the occasional random quiet moment. The app
Take a break with these nature-inspired
has a special collection called “Weathering the
breathing exercises
Storm� that includes meditations, sleep aids, and movement exercises to help during these times.
Aura Aura provides the user with daily micro-
Insight Timer
meditations that last only three minutes apiece.
Insight Timer has the largest free library of guided
It helps users relieve stress and anxiety with a
meditations, over 2,000 free talks and podcasts, and
technologically advanced, simple, and effective
music tracks to soothe your mind or help you sleep.
meditation platform.
Headspace Headspace provides structured courses that give you the experience of taking an in-person class, but one that you can do anywhere. The app also offers short meditations for emergencies or
Calm Calm is an award-winning app that offers guided meditation sessions along with individual exercises such as breathing visualization, guided sleep stories, and ambient music. They are currently offering a free 14 day trial.
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SELF CARE Never underestimate the value of treating yourself. Try implementing at least one of the self care activities below. Checklist for the Perfect Sleep Struggling to fall asleep and/or stay asleep every night? This list can ensure you’re getting the proper amount of rest to take on each day.
Spring Cleaning 101 This guide from Apartment Therapy has everything you need to actually do it.
14-Day Mini Edit The Home Edit provides a roadmap to calm vibes and long-term organizational success.
Tame The Mane Make Your Bed Seriously! The Spruce gives you five reasons why you should make your bed every morning.
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Over No Shave November? No problem! Invest in a new grooming kit. Check out Harry’s or The Art of Shaving.
At-Home Manicure Tool
Spring Cleaning
The Poppy Manicure Tool can be popped on top
Spring is finally here! Get ahead on all your spring
of any polish bottle to make painting your own nails
cleaning and organizing with this list from Good
easier, faster, and better than ever. Plus, now is a
Housekeeping. It can be overwhelming to try to
great time to try a new color or even a fun design.
tackle it all at once so instead, try dedicating one hour or one task a day.
Homemade Face Mask Byrdie has multiple recipes for face masks you can
Stretch Every Hour
make with items you already have on hand.
Real Simple has six stretches to do every day.
NUTRITION A Healthy Diet Your immune system needs all the help it can get. The American Society for Nutrition has put together some helpful tips to maintain a balanced diet.
Stay Hydrated There are many benefits to drinking plenty of water, including regulating our body temperature and preventing infection. CNN offers other benefits to staying hydrated and tips for making sure you drink enough water.
Recipes To Try Thai Crunch Salad Lemon Chicken Breasts Four-Ingredient Recipes for Dwindling Pantries Matcha Ice Cubes for Matcha Lattes Whipped Coffee Easy Five Ingredient Bagels
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family Finding activities the whole family can enjoy can be a challenge! We have put together some fun activities to help enhance your family’s quality time together. Check out the links for engaging educational resources, ideas to keep your kids moving, and entertainment just for fun.
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JUST FOR FUN Make Your Backyard More Fun
More S’mores
From summer stages to boat racetracks, here are
This perfect S’more Maker offers a fast, easy way
14 easy ways to make your backyard more fun.
to make the treat right in your oven.
Toy & Book Stores Offering Curbside Pickup & Delivery
Free Stories
Mommy Poppins has rounded up 13 DC-area toy and book stores offering curbside pickup or delivery for customers.
Goodnight with Dolly Dolly Parton’s Imagination Library presents Dolly
For as long as schools are closed, Audible is opening their collection to kids everywhere. They can instantly stream an incredible collection of stories across all platforms.
Tour the Buckingham Palace
Parton’s weekly read-aloud video series. The
Take a virtual tour through Buckingham Palace,
Book Lady (and country music icon) sits down
an iconic building and official residence of The
to read books from the Imagination Library to
Queen of England and the focus of many moments
children and families.
of national celebrations.
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Virtual Animals in Your Home Is your toddler is the same height as a tiger? Now
Join a Facebook Live Dance Party with DJ Mel
you can find out! Google has added an interactive
DJ Mel in Austin, Texas, is hosting a weekly
3D selection of animals that you can view,
kid-friendly “Living Room Dance Party” on his
photograph or video from your phone or tablet.
Facebook page. Join the fun here! Many have
CNET has put together instructions and a list of
been tuning in, so get ready for fun.
animals for your enjoyment. Bonus – this is fun for adults too.
The Great Wall of China Watch the Beluga Whales at the Georgia Aquarium There’s a beluga whale webcam set up at the
No need to book a flight for this trip. Visit one of the World Wonder’s from the comfort of your couch by taking a virtual tour.
Georgia Aquarium, so you can see what your whale friends are up to at anytime.
Backyard Camping Check out these 25 backyard camping tips to
Check Out Mars!
get started.
Explore the surface of Mars with this digital 360° camera.
Mattel Playroom Play is never canceled! Mattel wants you to stay connected, keep laughing, and keep playing with their Mattel Playroom. It consists of activities, games, and content from all of their amazing brands like Barbie, Thomas & Friends, Hot Wheels, and more.
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WIGGLE TIME Reduce your child’s screen-time with these fun activities to keep your kids moving and active. PE at Home: Pillow Flipper PE at Home: Fan Favorite Move and Learn at Home with GoNoodle GoNoodle Activity Squares Towel Fitness and Challenges Cosmic Kids Yoga Adventure Indoor Hopscotch Using Painters Tape Create an Outdoor Gym Class
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ACTIVITIES & RESOURCES Even though kids are home from school, that doesn’t mean learning has to stop. These helpful tools will keep kids engaged, focused, and eager to learn even at home. Virtual Summer Camps
Education
Mad Science Virtual Camp
Time’s 100 Best Children’s Books of All Time
A List of 45 Virtual Summer Camps
ParentPal: A Personal Parenting Coach
Entertainment Art, Games, and Learning with ABCya! Lunch Doodles with Mo
At-Home Science Experiments Learning at Home with Ready Rosie Educational Companies Offering Free Subscriptions At-Home Resources for Kids & Adults with KiwiCo Creating Consistency: Discovery & Learning with Your Preschooler at Home
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LET’S GET COOKING Here are some kid friendly recipes that the whole family can help make. 7 Super-Tasty Twists on PB&J 10 Spring Snacks Pizza Quesadillas Taco Cups Homemade Chicken Nuggets PB&J Apples Banana Penguins Rainbow Fruit Roll Ups Reinvented – Ants on a Log One Pot Pasta
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entertainment & distractions Looking for new ways to pass the time? Stay busy and entertained with these fun ideas to keep you from going stir crazy!
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ENTERTAINMENT & DISTRACTIONS Take It Outside
DIY Your Own Candle
If you’re itching to get out of the house, consider
Here is the easiest way to make a DIY candle
taking a scenic drive. You can kill an hour or more
at home.
while taking in the beautiful views Virginia and Maryland have to offer. While you’re out, stop by a local winery or brewery from our list below that are open for pickup orders. 5 Fantastic Northern Virginia Scenic Drives
Wine & Cheese Pairing Swatchbook This swatchbook is filled with 50 palate-delighting wine and cheese pairings.
5 Scenic Virginia Byway Trips Maryland Scenic Byways
2020 Movies Streaming Online
Top 10 Scenic Drives in Maryland
Since movie theaters are temporarily closed, some movies are being released early. Here is a list of 2020 movies that are streaming online for in-
Local Wineries & Breweries Offering Pickup
home viewing.
Virginia Wineries Virginia Breweries
Quarantine Playlists
Virginia Cideries & Distilleries
Refinery 29 has put together a quarantine playlist
Maryland Wineries
for every mood.
Maryland Breweries
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Learn TikTok Dances
Couch Concerts
Elle has a list of 21 popular TikTok dance moves
The Kennedy Center is introducing Couch
you can learn at home.
Concerts, their new series of live performances for your streaming entertainment.
Uptown Funk Mash-Up Need a five minute pick-me-up? Watch this mashup of Old Movie Stars Dance to Uptown Funk.
GOOD NEWS Local IPA Celebrates & Benefits Medical Workers Two breweries in Northern Virginia, Beltway Brewing Company and Water’s End Brewery released a beer to raise money for local medical workers which is featured on the can’s design. Both breweries are donating $6 for every $18 six-pack to the Inova COVID-19 Emergency Preparedness Fund.
Good News Network Check out an American online newspaper which publishes positive and uplifting news.
Some Good News John Krasinski highlights Some Good News from around the world and much more.
Good News Movement Can’t get enough good news? We don’t blame you. Follow the Good News Movement on Instagram.
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HOBBIES Is there something you’ve always wanted to learn or try? Now is a great time! Below are a few suggestions we love. Plant Parenting 101
Free Online Courses
What to expect when you’re becoming a plant
From data science to design, Free Code Camp
parent.
has put together 450 Ivy League courses available for free.
PowerPoint Party Have each person presents a three min
The Great British Bake Off Recipes
PowerPoint on a topic of their choosing during a
Love the show? Why not try the same recipes?
Zoom Happy Hour.
Let’s Make Art Let’s Make Art offer free educational videos to help start your art journey. Choose from watercolor, lettering, and art journaling.
Duolingo & Babbel Want to learn a new language? Duolingo and Babbel offer free apps to learn a new language.
Virtual Book Club Looking for new books to read? Host a virtual book club every week. The Washingtonian has a list of ways to support your local book store and alternative delivery methods.
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cove@home Meet cove@Home, a seamless way for companies to support their employees with perks, workspace upgrades, and the strong sense of community that will keep their teams productive and engaged in this trying time. As part of our Meridian+cove partnership, this experience is available to all Meridian tenants. For more information, contact home@cove.is.
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Perk Packages Perk Packages are sent directly to every employee’s front door, filled with coffee, snacks, supplies, and surprises — so your team knows you care about them.
Home Office Upgrades Browse recommended furniture and equipment upgrades, curated by cove’s expert team. Set a stipend so you know your employees have productive home offices.
Virtual Events Virtual Events are planned by your cove Experience Manager, to bring people together while they are at home. Happy hours, game nights, and more. The Meridian Group
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working from home Work-life balance is key for maintaining balance and happiness. With disrupted routines and new work parameters, working from home can be a challenge but with these tips, it can also be productive and rewarding.
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WFH TIPS Working from home can be a big change but here are some tips to help you manage your workday.
Make WFH Easier
Best Seat Cushions of 2020
These 17 products are WFH must-haves.
The nine best seat cushions of 2020 to help correct your posture and prevent discomfort.
Take a Break A sand glass timer is a great way to help you step away for a break and adds some style your desk. Turn over the sand glass and don’t come back to your computer until time is up!
Zoom Backgrounds Zoom’s virtual background feature helps you feel like you’re in a more professional setting and not distracting to your coworkers. Elite Daily has a variety of Zoom backgrounds to help your workspace feel more professional.
Meet Virtually Host daily virtual meeting with your colleagues. Partake in team building activities to stay connected. See the PFH: Play From Home section for more virtual team building activities to help you and your coworkers stay engaged.
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Set Work Boundaries
Break Time!
Forbes has ten ways to set healthy work boundaries
Taking a break is one of the 11 tips suggested
to ease the stress of working from home.
by Healthy Living in their Survival Guide to Self Care.
Define Work Hours The New York Times suggests sticking to a
Home Office
schedule even when working from home.
If possible, create a designate work space. Clever, from Architectural Digest, has helpful tips on how to do just that.
Keep a Morning Routine Follow these nine tips on how to perfect your working from home morning routine.
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PFH: PLAY FROM HOME ZogCulture
Stand Up 2 Corona
The Meridian Group has partnered with
Book a comedian for your next company virtual
ZogCulture to help you and your coworkers
happy hour! StandUp2Corona supports Feeding
stay engaged and productive. They offer virtual
America.
team building activities and games. For more information, please reach out to kendra@zogsportsdc.com.
• Playing Cards ZogCulture offers a virtual deck of 52 cards with playful activities and prompts that can be used to help people feel connected. Try using the cards to kick off meetings and 1:1 conversations, even via zoom or video chats.
• Digital Games If you’re looking to bring play to your employees through some healthy competition and team bonding, we have two digital games that may be the perfect fit for you. Both of these can be played from the comfort of each person’s remote location and they’re fully accessible online. Both games start at $40 per player.
Digital Game Examples • Who Kidnapped My Boss: Your boss has been kidnapped! Teams will work through 35 challenges, unlocking five suspect statements as they try to figure out who did it…all before the clock runs out. • Jeopardy: Triple Jeopardy has six categories and many types of challenges that use different areas of the brain. This game ensures that when played as a team, everyone has something to contribute. The Meridian Group
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community The Meridian Group is here to help you stay connected with your community and keep you up to date with current happenings, announcements, and promotions.
LOCAL RESOURCES Helpful Links for Updates on COVID-19 Centers for Disease Control and Prevention (CDC) Government of District of Columbia Virginia Department of Health Maryland.gov
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Helpful Links for Community Initiatives DC COVID-19 Services & Resources Northern Virgina Family Services Emergency Assistance Program Mental Health Resources Volunteer Opportunities
BUSINESS RESOURCES Helpful Links to US Small Business Association Resources Small Business Guidance & Loan Resources Disaster Loan Assistance Disaster Loan Assistance Application Small Business Resources
Helpful Links to Professional Services How To Apply for Small Business Loans Virtual Business Strategizing Sessions Interim Guidance for Business and Employers The Meridian Group
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give back There are many organizations and causes that still need help during this time. We are making it easy for you to help make a difference even from afar.
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MAKING A DIFFERENCE Places to Donate Red Cross Blood Drive Inova Blood Drive UNICEF DC Central Kitchen Support Musicians Feeding America WHO No Kid Hungry Light it Up Blue for Autism Awareness
Support Small Businesses Buy a gift card online to your favorite store or restaurant. You can also order take out. Most restaurants even offer curbside pickup.
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