A Covid-19 survival guide: Control what you can

Right now a lot of things are outside of our control. It can be easy to feel helpless and the anxiety can be debilitating at times. I find personally that during in times of uncertainty, it helps to control what you can and the rest will take care of itself. (You’ll go crazy otherwise). That said, here are a few areas on which you can place your focus:

Sleep

Everyone is different but most adults need at least 7 hours of sleep a night to be at their best. Sleep hygiene is equally as important. So do what you can to maintain good habits so your body is supported. We tend to make better choices when we get adequate rest. So get those Z’s!

Movement

Notice I said movement and not “exercise” per se. You can find ways to move your body that don’t involve deadlifts or pushups. For example, housecleaning burns calories. (Use the handy calculator to determine the specifics. )Walking your dog or riding your bike can get your heart rate up, too. And fresh air can be rejuvenating after being stuck inside for so long. Last if you’re working from home, be sure to make time for fitness. Try these desk-friendly exercises.

Nutrition

While I am neither a nutritionist nor a dietician, I can’t give specific advice. But I can tell you that, generally speaking, maintaining a diet rich in fruits and vegetables can boost immunity. Also, stay hydrated, my friend. A good rule of thumb is to drink at least half your body weight in ounces. I add a natural flavor to mine called Stur to give it a kick.

Social connection

We all miss coffee dates, lunches and in-person human contact in general. (Sigh) Don’t forget about video chat, handwritten cards and staying connected through social media.

How are YOU staying sane?

How to get back into a fitness routine

It can be easy to fall out of a routine, especially this time of year. Sometimes our fitness regimen takes a backseat to fun or hectic travel plans — and that’s OK temporarily. If you’re struggling with re-entry, you’re not alone. Here’s how you can get back in the saddle so to speak.

Take it slow. If you’re used to 4 or 5 workouts a week, maybe try 2 or 3 the first week back. You don’t want to risk injury or feeling discouraged by any regression. Taking it slow is better than not returning any day!

Find an incentive. Some people are motivated by rewards. Whether it’s a manicure, new pair of shoes or a new yoga mat, a (non-food) treat can be a way to encourage you to act.

Remember why you started. When you first set out to achieve a goal, you likely had a personal reason for making changes. Whether it’s being more fit for an upcoming vacation, playing with your kids or grandkids, reducing the risk of disease, everyone has a “why.” I find that when motivation is waning, it helps to revisit my intentions. (Side note: Don’t forget how far you’ve come either.)

You’ve got this!

5 ways to feel more confident at the gym

Feel like a fish out of water at the gym? You’re not alone. When I was new to fitness, I felt insecure and unsure of myself. But I didn’t let that stop my progress. Following are ways to feel more acclimated to a gym setting:

1. Practice exercises at home.

One way to feel more at ease at the gym is to have a familiarity with the basics. Start with bodyweight moves, like squats, push-ups, lunges and core exercises. This is a good way to build confidence so you can work your way up to more advanced moves. 

2. Have a game plan.

You can beat insecurity by hitting the gym with a prescribed workout plan. Don't just settle for something you find on the internet, though. Instead, consult a trainer to help you develop a program specific to your goals and abilities. 

3. Build a playlist.

Your favorite music, especially if upbeat and energetic, can provide a soundtrack to your workout and keep your spirits up. So don’t be afraid to build a playlist and rock out between reps.

4. Be kind to yourself.

Between each set that you perform, take a look in the mirror or pause for a moment and give yourself a compliment. Positive self-talk is powerful!

5. Find a workout buddy.

There’s strength in numbers. Not only can a workout partner keep you accountable, they can help calm some of those newbie jitters. 

Remember, every gym rat was once a newbie. Consistency is key. Show up and over time you’ll feel more at home at the gym. You’ve got this!

How I did it: My fitness journey

I wrote this post last summer for another platform and am sharing it here, as it answers a lot of frequently asked questions.

"Journey: an act of traveling from one place to another.”

People can go on various journeys in a lifetime. For me, it was one 5 years in the making—going from unhealthy, obese and self-conscious to one where I am happy, healthy and comfortable in my own skin. It could be said that the 55 pounds (and 15% percent body fat) I’ve shed are the byproduct of my hard work and dedication over the past few years.

When I first set out to “lose weight,” in 2013, it was a crusade driven in part by my genetic predisposition. I knew diabetes and heart disease didn’t have to be my destiny. (Both of my maternal grandparents died of heart disease.) I also was obese and not happy in my own skin. I wanted better for myself. So, with the support of my family and friends, I made the first step that would turn into a 5-year quest for improved health.

Me, at my heaviest

Today, when people hear about my commitment to health and fitness (and subsequent weight loss), they often ask: “So, how did you do it?”

I believe it comes down to the following factors. (Spoiler alert: some are unpleasant truths):

1) Sacrifice: You will undoubtedly have to give up some things to make space for your commitment to yourself. Some might even call you selfish and question your motives. It can be a lonely journey at times, but the rewards are worth it. I’ve had to make some tough choices about how I spend my time, but you should know that you should never have to justify putting your health first.

2) Grace: In the last 5 years I’ve experienced some great sadness and grief. (Both my father and father in law died in a year’s time, among other things.) There were times I wanted to throw in the towel, because I was so spent emotionally. And sometimes I didn’t feel like working out or cooking. So I didn’t. Give yourself permission to take a break and then get back on the wagon when the timing is right. The gym will be there.

Also, the trajectory is never a straight line. I’ve had weeks where my diet was off and my workouts fell to the back burner. I’ve been so close to a goal only to regress. What matters is that you recommit to yourself and your goals.

I’ve also had my share of chronic health problems that were undiagnosed until about two years ago and stymying my progress. (Hello, hypothyroidism.) Side note: you have to be your own advocate in the healthcare space.

3) Joy: I tell my clients that among the single most important predictors of adherence to an exercise program is enjoyment. Do you like to run? Are weights your thing? How about group classes? Whatever it is, you have to enjoy it or else you’re essentially sabotaging yourself and you won’t get results. I had a brief period when I was trying to run — it actually worked against me. I hated it and my body started to hold onto fat. It was very discouraging. Once I cut back on the cardio and committed to a strength training regimen, I saw the greatest results. Every body is different. You have to find what brings you joy and gets you results.

4) Consistency: Change does not occur overnight. It can take months or even years to reach a goal. (I know this firsthand.) But committing to something, no matter how seemingly modest or insignificant, can yield great results. Think of the tortoise and the hare. While it took a multi-year commitment to get where I am today, I am better for it. There’s no magic pill that can substitute for a sensible diet and adequate exercise. (I want to scream this from the mountaintops!)

5) Community: Find your tribe. When I first re-committed to consistent exercise, I found kickboxing and it proved to be a great outlet for me in more ways than one. I met a great group of women with similar goals. I found a way to improve my health, boost confidence and learn a few self-defense moves at the same time. Whether it’s a friend who serves as an accountability buddy or a personal trainer, it’s been proven that people are more successful when they have someone else behind them.

I hope my story was helpful. I did it. And so can you.

Me, in August 2018