No health club? No drawback
Media inundate our lives, not only with news about fate ahead, but also with “influencers” who inspire or shame what should or should not be achieved when we spend more time indoors. Shame is a terrible motivator. Fun is the ignition.
My pre-pandemic grocery bill: $ 800 / month. My grocery bill during quarantine from March 15th to April 15th: USD 1,500. Has the cost of eating increased? I do not believe that. After a night of spicy tacos at the rodeo, have I been hoarding toilet paper and hand sanitizer like Scrooge McDuck? No Am I human Apparently …
Studies show that people not only eat comfort foods (higher in sugar, salt, and fat) during stressful times, they also eat more. Why is this important to us? If we don’t increase our activity levels and don’t monitor the types of foods we consume, we could face serious health problems later on. So how should we eat and how should we move to stay fit?
What would you bring to eat (no dessert) on a desert island?
Your body wants sugar; Your body also wants fat. It can not be denied. Traditional fitness advice says your body needs protein. So who do you think will win this tug of war? Don’t bet against your body.
While excessive consumption of sugar and / or fats is rightly malicious in relation to high calorie diets, research shows that there is little overall health impact when consumed in moderation. Keyword: moderation!
However, the evolution of research shows a strong correlation between diet and mental well-being. In other words, when you eat trash, you feel like trash. Check out the new Canadian Food Guide for some helpful pointers on what a balanced diet might look like. Better still, check with a local nutritionist or health food store to find out what support is available to get you on the right track.
If you can perform your current fitness routine in a semi-conscious state or if you are being intimidated by traditional exercises, check out these three effective F-word exercises (fun!).
3 sets of 15 reps
Targeted muscles: lower back, glutes, lats, shoulders
> Start face down, arms in front of you with thumbs up and legs as far apart as possible with toes pointing back.
> Lift your chest, arms and legs off the floor until only your stomach is touching.
> Keeping all limbs straight, swimming your arms to your sides and bringing your legs together.
> Return to the starting position, but do not let your arms, legs or chest touch the floor.
> Do as many as you can without touching the ground.
Barrel Roll Lunges
3 sets of 8 repetitions per leg
Targeted muscles: core, quads, glutes, hamstrings
> Squat flat on the floor with your hands.
> When you pick up your right hand and foot, put your bum on the floor and roll off your left cheek to the right.
> Swing your left foot all the way around so that you are in the same position as when you started and lay it flat on the floor.
> Stand with your right foot back (this is where the lunge comes!) All the way up and mostly use your left leg.
> Return to the starting position and walk in the other direction.
Push the windmill and dive
3 sets of 8 reps
Targeted muscles: triceps, shoulders, chest, buttocks, thighs
> Get into a push-up position (off your toes if you can, or off your knees if necessary).
> Do a push-up, then lift your left foot off the floor, bringing it over your right leg while your hips can open up towards the ceiling.
> When your left foot touches the floor, let your chest open towards the ceiling by placing your left arm over your body and on the floor like your leg.
> Bend your arms and dive in until your butt hits the floor. Then, straighten your arms and push your hips up toward the ceiling as high as possible.
> Return to the push-up position and finish in the other direction.
Do you need additional support?
Seeking good advice and trusting your body will work wonders for your immune-boosting efforts. If you need additional assistance, consider the following additions.
Vitamins and minerals
Vitamins A, C and D are natural immune boosters and antioxidants. Add these warrior vitamins to your diet to keep viruses from attacking. Zinc is a natural antiviral agent and can be used as a lozenge for a sore throat.
Probiotics restore the balance of healthy bacteria in your gut and are naturally found in cultured foods and beverages like kimchi, yogurt, and kombucha.
Garlic, thyme, and oregano are naturally antimicrobial – and they’re great for cooking, tea, or ingestion through oil or dietary supplements. Consider turmeric, a power herb, for added support.
Research shows that echinacea increases the number of white blood cells to fight infection. The active ingredient, alkylamide, should make your tongue tingle, which means you have a reliable product.
Tips to keep you on track
Create a vlog: Hold yourself accountable in a playful way. Record videos of your exercise, meals, and exercise. It can be a fun way to keep a journal – and hold yourself accountable.
Create a group: Using media like Facebook, Zoom, Skype, Facetime, etc. you can create an “Accountability” group. You can do daily
Check in or even train with each other on video. It’s actually fun while also maintaining physical distance.
Change it: The gym can be motivating and has lots of equipment, but let’s face it, it can be a little monotonous and downright boring at times. I don’t know about you, but 10 reps on the old leg press no longer get me excited for my workout. What you need is something socially distant
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