Food, Fitness, and Staying Sane Through a Pandemic

I’ve talked to many friends and family members about the obstacles the covid crisis has caused on their weight, mental health, and fitness. As a result of trying to be safe, many have avoided their typical outings and found themselves secluded in their homes. Outside of the obvious health concerns of COVID, the pandemic has effected everyone on many other levels as well. Less movement, less sunshine (vitamin D), decrease in social settings, and increased snacking, are just a few of the lifestyle changes that have become the norm for many. Even at about 9 months into this pandemic, many of these changes appear to be staying around. Keep reading for food and fitness tips to stay on track, live your best life, and stay sane throughout the pandemic!

Food

The changes of 2020 has definitely changed food for me in a few ways. The way I shop for food is different, accessibility has changed, and even my appetite has been a little all over the place. Most of my shopping is virtual with either grocery pick up or delivery. This can put anyone in a rut as you aren’t visually seeing all of the options in the aisle and being able to browse as easily. In addition, with working from home more than usual, my accessibility to food and snacks has actually increased. Lastly, with the additional stresses, I have found my appetite has its moments of being emotionally impacted. Can you relate to any of these?

• To avoid food fatigue, planning is key. Try following some healthy food bloggers (please share your favorites!), googling recipe ideas with ingredients you have on hand, or do a recipe exchange to keep meals interesting. I find that if you aren’t putting the effort into meal planning and making meals appetizing, you are more likely to fill up on snacks or convenience foods that provide little to no nutritive value.

• If shopping online, try to pull up the weekly ad for that store. It can give your ideas for new foods to try or produce that is in season.

• Challenge yourself to try something new each week. I definitely have a list of staples that are in every grocery cart. Most of us are creatures of routine and that is definitely ok! However, it’s important to have diet diversity too. Push yourself to add a different fruit or vegetable to your cart each week that is outside of your “normal.” It doesn’t have to be something brand new, just something you wouldn’t normally add.

• Limit packaged snacks! Being home more often, for me, means I am closer to the pantry A LOT. If it was filled with potato chips, cookies, etc, then I would not be setting myself up for success. Instead, I have my fridge loaded with my favorite, less processed snacks, so I have options when those cravings hit.

Fitness

Do you struggle staying motivated to work out? If you have avoided (or been unable to go to) the gym, it’s important to create a new routine. You don’t have to have a fancy spin bike or a room full of fitness equipment to be in shape. There are lots of ways to work out with minimal equipment or on a budget. In addition to physical benefits, exercising can also improve your mental health and mood— something we all could use some help with right now!

• Tracking your steps is always a great baseline. A pedometer, also known as a step counter, can be purchased for as little as $20. Challenging yourself to reach a step goal number or increasing your steps, is a small change that can make a big impact.

• Look for discounted options if you are starting your own mini gym. Check craigslist, Facebook marketplace, or other resale options if you are in the market for buying your first piece of equipment. Odds are, someone is looking to upgrade their home gym right now and you could snag a deal on your first piece. Just recently I was able to get a “like new” spin bike for just a fraction of the cost!

• Utilize the FREE virtual fitness classes! This is something I do that I find is an underutilized resource. For starters, look at the streaming services you already pay for. With my Amazon prime membership, I have access to loads of workout videos. Yoga, kickboxing, high intensity interval workouts, pilates, etc, is all available. For quick mindless workouts when you don’t feel like working out, or are just getting started in a routine, I recommend the Lumowell videos. Some of my favorite workouts are from the Gymra collection (loveeeee Nicole Steen’s kickboxing!).

• If weather permits, definitely take advantage of outdoor activities too. My husband and I adopted a puppy during the pandemic. Walking her regularly made a dramatic impact on my daily steps! Getting some fresh air can also help you get more Vitamin D— which helps your mood and immune system too.

• Set a realistic schedule. If you don't currently workout, start small. Pick 2-3 days per week to add in some extra activity. As your routine develops, you can always increase intensity and duration.

• Have a virtual accountability partner. Some of my friends and I do this from time to time. Just having someone to "check in" with helps you hold yourself accountable.
  

As always, feel free to reach out for customized one on one support. I am always here to help and would love to work with you in meeting your goals.