Navigating Your Health and Wellness Through COVID-19

Hit Fitness Training. Exercise through COVID-19.Hey guys! I’m back with a totally different topic that I would love to share with all of you, health and wellness during COVID-19. Many of your may know that I have been running a personal training studio and business for over 8 years now, while being in the fitness industry for over 18 years. While this virus has no boundaries, we all know that the in-person fitness industry has had to adapt to many new regulations. Maybe you are in an industry going through the same thing – teachers, health care workers, hospitality, restaurants, grocery, police, fire, the list goes on – I SEE YOU and I thank you! While all of our lives have shifted, I wanted to share some tips for staying healthy during our “new normal.”

Before we get started, let’s talk about how we can stay MOTIVATED during this time. My first suggestion is to try and focus on the fact that even a small amount of activity can make a BIG difference on how well you think and feel both inside and out. Exercise is one of the most powerful tools that we have for staying physically and mentally healthy. Exercise can help ease depression, stress, anxiety, manage chronic conditions, such as high blood pressure and diabetes, and much more.  However, don’t get me wrong – being fit and healthy alone won’t keep you away from the virus. In order to stay motivated, try to set small, realistic goals for yourself.

If you aren’t one of my clients, then you haven’t heard me say “exercise makes you feel great!” repeatedly. Mind over matter sometimes but physical activity releases endorphins, the chemicals in your brain that helps your mind and body. These chemicals help to improve several aspects of your health, such as your mood and improving sleep to name a few. Exercise can also strengthen your immune system, which is very important during this time, especially for older adults who are more vulnerable to COVID-19. By trying some physical activity or even going outside for a walk or jog will help keep up your energy levels and motivation. You may also avoid some unhealthy coping mechanisms, such as drinking, more medication, and eating a lot more than you want to. These crutches that many of us turn to are also contributing factors that can also wear down your immune system and that’s when you go down the wrong path. At the end of the day, make a plan. Start small and go bigger each day, week, month.

Here are a couple tips to help keep you on track.

Prioritize your workouts. Work out at the time that’s right for you. Everyone likes or has different times of the day that they are able to workout. There are always new studies researching the best time of the day to work out. That’s fine but don’t get too hung up on those things. As long as you are making it a priority and it works for you. Personally, I like to hit it in the morning, but owning a personal training business, I have to deal with any time that I am free and don’t have clients.

Get outside as much as possible. Nothing beats nature and fresh air. Go for a hike, jog, walk. Run or walk around the block. If you are just getting started, make it a goal to walk/jog around the block 1 time. Then build from there. Anything counts!

Involve family in your health and wellness journey. Let your kids join in on the fun. They need it just as much as you! You get to spend time with them – which is a bonus (sometimes – ha!) Nothing will ever beat that. Play hide and seek, tag, kick a soccer ball around. Just move!

Nutrition! It’s a big one here. This is where people tend to go down hill. When you are feeling down, emotional, anxious, tired, people typically over eat or eat the wrong things. Be mindful of this trap. Have healthy snacks on hand that you actually enjoy. Pinterest, Google, or ask ME for some new ideas. Switching it up also helps.

Reward yourself. Go get yourself a sweet treat! When you are getting your exercise in, snacking healthy, moving more with your family, you have earned every calorie in that treat. All of your hard work and dedication has paid off. Just remember, it’s called a treat for a reason! Keep up with the healthy eating and exercise!

If you ever have any questions, please feel free to contact me. I am more than happy to help. Stay healthy!

– Dan Bowen

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