With a lot of places already back or getting ready to go into a second or third lockdown it might be demotivating for some people who have tried to get stronger, get in better shape and healthier over the past couple months. But your progress doesn’t need to stop here, you’re in full control of what happens to your body from this point on. Yes, you might not have access to a gym, a barbell or even a resitance band but that does not mean you can’t do exercises and focus on other aspects of your health and fitness
Priority number 1, Nutrition
If you have been following this blog for a while you will have read this before, nutrition is at least 80% percent responsible for anything you’re trying to achieve that’s fitness related (also a lot of things not fitness related).
My number 1 tip while we’re in lockdown is this: If its not in your house, you’re way less likely to induldge into foods that you probably should not be eating if you’re trying to be fit(ter) or strong(er). Less crappy foods in your house means you have to fill that void with healthier options. Create staple foods and meals for yourself, this builds a solid nutrition foundation, you know the amount of money you’re going to spend on them and you know where they’re located in your local shop. This last point is important if you have a ”bad” habit of wandering around the supermarket which results into ”impusle buying” of unhealthy foods.
My second nutrition related tip would be to adjust your macronutrient intake depending on your activity level. If you work out on a daily basis, I would suggest making your post-workout meal your ”carb heavy” meal of the day, the rest of the day you want to focus on getting healthy fats and protein into your body. The reason behind this is, your body burns through carbohydrates while working out because that’s our direct fuel source. If you’re not that active throughout the rest of the day your body wants to use fat as your fuel source, by eating mostly fats and protein the remaining hours of the day you allow your body to do so. If you keep fueling your body with carbohydrates you take that opportunity away and increase the risk of putting on weight and fat.
Vitamins and micronutrients
It might seem so obvious and simple but it will keep you healthy above anything else. Depending on what country you live in you want to consider supplementing with a multi-vitamin. I am currently living in the U.K and a lot of people here are vitamin D deficient, Vitamin D has been shown to help people stay clear of getting infected by covid-19. Zinc is another vitamin that has been show to help decrease the chances of attracting covid. Besides staying clear of covid-19, vitamins are important to keep you healthy in general. Vitamins are a vital part to keep our immune system up. Vitamins A,D,E,K need fat in order to be absorbed by the body.
Green drinks
I know this seems like the new hype, but there’s a reason for it. Green drinks and smoothies boost our immune systems because of all the vitamins they contain, they also support our digestive system because of all the enzymes.
What should you put into your green drink or smoothie? here are some options.
- kale
- spinach
- ginger
- wheatgrass powder
- banana
- different kinds of berries (blueberries, blackberries, strawberries, raspberries etc.)
- parsley
- cucumber
- lemon/lime juice
- cinnamon
- celery
- almond/whole milk
- yoghurt (for thicker consistency)
Movement
It sounds like the easiest thing in the world but why is not everyone doing it just yet. Trust me, you don’t have to workout every single day regardless of lockdowns and quarantine. Just go for walks, hike or do yoga (and trust me, yoga isn’t easy if you do it right). For some people it’s all about keeping the body from becoming stiff because we’re sitting down all day long. If you feel like working out every day, awesome, good on you and keep doing it. If you don’t, either push yourself to do it or find something else active that you can enjoy that will get you moving.
Remember me talking about vitamin D? Well guess what the best source of vitamin D is? The sun. So go outside and get some of it.
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