How to stay sane, fit and healthy at home, during the Coronavirus.
Don’t get me wrong, I love a good meme just as much as the next person, but I also know some of you are going to struggle with being out of the gym. You might be concerned that you will lose progress, because there are many movements and exercises that we can only perform in the gym. Some of you might struggle with routine, or self-motivation, which is why you joined our community in the first place. Maybe you don’t struggle with fitness, but you are concerned about your nutrition. Then, to top it all off, we are socially distancing ourselves which can lead to feelings of isolation, sadness and depression. So, how do we handle all this stress and the pressure to hold it all together during a global health pandemic?!? Well, let’s start by putting yourself in time out by finding a dark corner of the house, taking a couple deep breaths and remembering this is temporary, not permanent.
There have been days this week where I have been on top of it! I got my kids up, fed, coached online classes, worked out, ate like a CrossFit Games athlete, cleaned my house and gardened. Then there have been a few days where I spent most of the day working on the business from bed. I would say I haven’t washed my hair in 4 days, but I usually don’t anyways. I also have eaten way more pop tarts in this past week than I have in the past 6 years. My two boys start distant learning today, and my oldest has Autism, so I am now also their teacher/special education teacher. The struggle is going to get real, real quick for so many of us.
The reality is this is something that none of us have every experienced, so we really have to just go with the flow, which can be extremely uncomfortable for many people. However, now is a really great time to re-evaluate and focus on goal setting. Your own personal individual goals. Do you have a specific weight loss goal? Why? Is there a certain physique you are trying to achieve? Why? Are you training to compete? Why?
The reason I am asking “why’, is because too often I see clients who beat themselves up because they had a long weekend of eating out and drinking, or they missed the gym for 5 days in a row. They start to feel as though they let me down, or worse, themselves; but most of the time, we just need to chill out.
WHAT?!? How dare I! Let me explain.
Here are some reasons to beat yourself up over nutrition/fitness:
You are a professional athlete, or you are competing in a competition that you have been training for all year. There is a large sum of money, sponsorships on the line. The week before the competition you don’t train or recover properly and spend the nights leading up to the event consuming ridiculous amounts of pizza and beer, and then you come in last place.
Your life depends on hitting your Macros every day, or you will die. You will literally die if you do not hit 134 G of protein, 46 G of fats and whatever G of carbs every day. Dead.
You worked 5 years to lose 100 pounds, and then you gained 101 pounds back during the 1 month you were forced to stay home.
Those are the only reasons to maybe beat yourself up over fitness and nutrition. Now, this is not an excuse to fall back into old habits that are not healthy for you. But, if you are a mom of 3, with 2 jobs, trying to hold it all together during this global health crisis, maybe now is not the best time to try and qualify for the national weightlifting team.
That doesn’t mean it can’t be done! It absolutely can and I have seen dedication and determination at its best. I just want to encourage some flexibility for all of us out there that just want to live healthier lives, especially during these times. Here are a few things you can do to keep your spirits up, your nutrition on track and to keep you motivated during these times.
The first thing I want to encourage is attending our Zoom Classes!! We have Zoom classes for our members daily, to include the Homebody2020 workouts and Yoga! If you are a member, keep an eye out for the links to the classes, as they are sent out every day. These have been so fun and encouraging for everyone! Getting to see all of your faces is the best part of our day!
15 Min Zoom Goal Setting Sessions with Coach Joe and Coach Haley. If you are not sure what goals you should be setting right now, reach out to us. Goal setting sessions have shown to be successful for most of our clients and allows us the opportunity as coaches to understand and support your goals.
Yoga and/or meditation. WAIT! Every time I bring up Yoga or meditation some of my CrossFitters go running for the hills. If there is ever a time you need it, it’s now. Studies upon studies have proven that yoga, breath work and meditation is so good for the mind, body and spirit. If you don’t believe me, just follow this simple exercise. The next time you are stressed, or feel your blood pressure rising, close your eyes and take 10 long deep breaths in through the nose and out through the mouth. Don’t think about anything but breathing. The sound of your breath. The coolness of your breath as you inhale, and the warmth as you exhale. I promise you it will help relax you. It’s magic.
Nutrition! It can be challenging right now. There are times we head to the store and they are out of what we need, or normally get. There are a couple options to think about. Frozen veggies are just as good as fresh veggies, and they will last longer. If you are trying to limit the trips out right now, they are a great option. Beans and rice are great shelf stable foods that can be used in a variety of different meals. Quality of food is obviously important, but if we are aware of our calorie intake, or if you do track Macros, remember that you can still maintain where you are by watching those numbers. So, don’t freak out if you did eat that pop tart today, enjoy it and maybe don’t eat that second one later.
MOVE!!! If you are not a member with us, you can still get good workouts in at home. Bodyweight movements such as burpees, push-ups and lunges will get you sweating in no time. But there are plenty of other things you can do around the house. Mow your lawn, clean, garden or go for a couple walks a day! Yesterday I hit 19,000 steps and I didn’t even leave my neighborhood.
This is our new normal for a little while. Reach out to us to schedule your goal setting session. If you need more help with nutrition reach out to me about our one on one coaching program. Hopefully we can get life back on track sooner rather than later, but until then we are all in this together.