Do you feel lockdown has made it practically impossible to stay active and healthy?
Do you feel the weight gain is happening quickly, and you can feel it in your body? For example, eating more often than you would typically, snacking more often, and not even hungry?
We are hearing it all the time from our members. But, we also get how hard it is to get motivated to workout as you stare blankly at your home gym set up, not knowing what to do!
Here are six tips that you can implement today that will boost your health, energy levels and motivation. You need to take a couple of steps and you will start to feel a sense of accomplishment.
This level of small success can snowball into many changes leading to your very own transformation.
Let's dive in:
1) Structured meal times: set your meal times; a guide is to eat every 3-4 hours and make sure you do not have anything in between outside of water or herbal teas.
So your schedule may look like this:
2) Keep muscles strong: to reduce stiffness and pain in your body and keep your metabolism up, you need to keep working your muscles. Keeping muscles strong is not going for a walk; I mean resistance training; getting your muscles to contract against a weight or force.
3) Move more: This is about increasing the incidental activity throughout your day and simply moving more. For example, aim to go for a walk 30-60min each day. Walk around your house while talking on the phone and move your body after 45mins of sitting and working.
4) Hydrate: the feedback we get is that people are drinking less water in lockdown. Drinking water makes you feel better, increases your ability to cope, and helps to regulate your metabolism and quantities consumed in a day, which impacts your weight.
Here is a good breakdown of a healthy day of water: 2 cups hot water on waking before breakfast + 1 cup of water at morning tea + 1 cup 15mins before lunch + 1 cup tea with pm snack + 1 cup 15min before dinner + 1 cup tea 30mins before bed + 1 cup after a walk/ workout
5) Healthy sleeping habits: aim to get your 8 hours of sleep daily. Working from home can bring about bad habits of staying up late and sleeping in or getting less sleep. Lack of sleep increases our hunger and craving for carbohydrate foods and decreased our ability to cope. Be disciplined with your sleep; it is super important at this time!
6) Routine: we are creatures of habit, and routine makes us feel purposeful and safe. Creating routines is helpful in lockdown. Consider routines for:
If you need help, we can help. We are open in the virtual world, offering our members individualised small group live-stream workouts, guidance, monthly recipe packs and community connection to get them through this tough time, and we would love to help you.
We are offering virtual small group workout sessions and 30min 1 on 1 PT sessions, where we can utilise any equipment that you may have.
At Sentience Personal Training, Snez has had many Members come in and do an InBody Scan, as a re-set before they start back in the studio after the COVID lockdown. The results are showing an unexpected gain in body fat by Members.
Listen in as Snez explains exactly why it is happening and what you can do about it.
As a summary:
Unexpected weight gain, if you feel that your diet has been pretty good, may be due to the following three factors
So you have a situation where you are burning less calories, so even if you did not change your food intake at all, you would still be in excess and gain body fat.
The strategies are:
Get started back with your resistance training workouts (and gradually) push heavier
Be mindful and increase your incidental activity- start moving more! Even if you still have a work from home arrangement, it is time to say enough it enough and find ways to be active throughout your day.
Tidy up on bad habits that have crept in and stick to set meals, reduce alcohol and no snacking in between meals or after dinner.
Above all, there are many factors that contributed to weight gain if you have experienced it and don't be too hard on yourself! We are definitely all in this together and you are definitely not alone! Snez xx
Even in this worst case scenario, such as this difficult time of dealing with the Coronavirus, it doesn't mean the loss of your healthy habits.
In fact I encourage you to strengthen your determination and discipline, so that you are better equipped to deal with the emotional stress of this situation as well to decrease your risk of illness.
Here is a quick video I also made on what I have been doing to stay fit and focused at this time of change.
Stay active and well at this time. We are all in this together,
Here is the first thing you need to know about calling yourself a 'comfort eater'. The label itself gives you permission to overeat and eat things you know are not good for you. All of your good judgement about healthy food goes out of the window and the worst bit...
It doesn't make you feel good once you have had it! In fact it makes you feel worse and even more of a failure and annoyed with yourself.
We often don't realise how far we have come in a year and the improvements we make, we instead tend to focus on what we didn't achieve. It is super important to spend some time in reflection at the end of a year so you can feel empowered rather than disappointed... you can do this by completing 3 simple exercises
At Sentience PT, we love talking about health and fitness and how to get the best out of people and as a Team, the Trainers love to talk all things motivation, fitness and food. We talk fitness, health and Members in our time off! 🙂 Just because we love it!
Listen in as Trainer Nathan and owner/ Trainer Snez discuss how to get the best out of yourself in training and beyond. Coming from years of working with thousands of clients, they bring you proven strategies.