Coronavirus: Our Tips to Keep You Healthy and Fit


Why staying active and protecting your mental health is SO IMPORTANT RIGHT NOW

None of us have ever experienced anything like this. During these times of uncertainly, we need some things to remain constant and unchanged. During these times, you can CERTAINLY continue to exercise and lead a healthy and fit lifestyle. The reality is, as these times are upon us our routines go out the door and our lifestyle can potentially get inconsistent.
The first thing that I want you to ask yourself is “What can I control?” We can’t control the stock market. We can’t control the government shutting things down. We can’t control Tom Brady leaving the Patriots… The number one thing you have control of is YOU.
If you’re forced to be at home, use the time wisely to invest in yourself. Now is not the time to shrink away, and feel helpless. Now is the time to take control of your health.

Nutrition

Nutrition is 70-80% of any fitness goal. Being and feeling as healthy as possible will provide you with the best defense against illness. You are in control of what you put into your body. If you need help with this, our team of Nutrition coach at Prototype Nutrition can meet with you VIRTUALLY to do a complimentary Nutrition consult. Here is a link to book that.
Right now, you may be at home and not working. You may be with your kids, preparing meals that they like. It may feel like a “Netflix and Chill” type of situation. Maybe you’re digging into that bag of chips or nuts over and over again.
Remember, YOU ARE IN CONTROL. First, your nutrition doesn’t have to suffer because you’re in isolation. Second, your nutrition still needs to align with what your fitness goals are.
Many of us know what the most nutritious foods are for us (Wholefoods: lean protein, fruits, and vegetables). However, it’s the MINDFUL action to prepare some recipes that are easy to cook and will provide nourishment for the whole family and how that aligns with your goals.
Some tips are to have foods ready to go such as lentils, chickpeas, beans, pasta, rice. (Don’t clear the supermarket shelves, there is no need!)
Keep fish, meat, seafood in the freezer and defrost as needed. Same with frozen veg.
Lastly, Hydrate! Such a simple concept, but staying hydrated will keep your mind clear, your energy levels high, and help with good health. Sitting at home, it’s easy to forget to drink water. Drinking your body weight to half your body weight in ounces is a great reference point.


Staying Active

You don’t need to stop exercising because you can’t make it to the gym. Don’t let that be an excuse.
Our team at CFP is providing Virtual Group Classes for our Group class members and 1-1 Virtual training sessions for our private training clients.
Additionally, we are providing 30 Days of at Home WODs that you can do without any equipment!
If you can, purchase a dumbbell or kettlebell, or even some resistance bands, and a jump rope to take your WODs to the next level. If you’re a member of CFP, we are loaning some of our equipment for you to use while we are closed.
Keep yourself motivated by getting the people you live with involved. Make the workouts fun, challenge each other and be a bit competitive. Here is a workout idea, and ways to make it fun and inclusive!


Sample Home WODs Below:

 
 
 
 
 
 
 
 
 

 
 
 
 
 
 
 
 

 


Routine

Try to keep some semblance of a routine. Working from home, or just being forced to stay at home, may make you feel alienated and may result in feelings of anxiety and stress. Make sure your kids also have an albeit slightly relaxed, schedule or routine. They will crave it, even if they don’t realize! There are a few things you can do!
Sleep – aim for 7-9 hours of sleep every night. Research is everywhere at the moment detailing the importance of sleep for immunity, physical health, function, and mental health. We need more sleep!
Keep working hours – there is no need to work longer than you usually do. If you normally work for 8 hours a day, do the same. Take your normal breaks (or mix it up if you want!), but don’t be distracted by other things such as chores, which you can do outside of work hours.
Meditate – even if you don’t normally do this, it’s something that can put your mind at ease during these stressful times. Download an app to help such as Headspace. You can start with 10 minutes a day and build from there. This will help keep you at ease and help put yourself in a positive state of mind
Exercise and Eat – if possible, exercise at the same time every day, and eat at your normal meal times. You’re more likely to stick with something if it’s planned out and can become a habit-based way of living.
Finally and perhaps MOST importantly…


Protect Your Mental Health

Sometimes the best approach is to limit the news and social media. Focus on spending time with your family and loved ones. Focus on all the good you have going on in your life and focus on your health.
Be kind to others and respect the decisions they have made whether you agree or not.
Call/text/video call your loved ones and friends. There is no need to be completely isolated, such are the wonders of the internet!

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