Right now I’m seeing a lot of posts from coaches about how people have the time to prioritize their training, nutrition, and other lifestyle goals. They are almost being pressured into doing so, and there is this sanctimonious tone in the air… Guess what, we are in the middle of a pandemic, and these are extreme situations.
If you are feeling motivated with your training, nutrition, and everything else, that is fantastic. Now can be a great time to really focus on these goals. But if training and nutrition are not your top priorities right now, this is completely understandable.
Countless people are worrying about the health and safety of their loved ones (and their own health), their finances/jobs, and so much more. Stress is likely sky high, and loneliness might be a huge issue. Mundane trips to the grocery store are now hugely stressful ordeals for many of us. Also, much of the healthy food we usually have easy access to has been hoarded from most stores. So we need to adapt. Might I add in that many parents are now full-time teachers and caregivers, so they might have even less time than usual to focus on their training and everything else.
If you fall into this second group, or even somewhere in between, give yourself a break. Just do your very best to prioritize both your physical and mental health. Don’t worry about being ‘’perfect.’’ As coaches, it’s our job to support our clients as human beings, not as ‘’fitness robots.’’ We will get through these trying times.
Here are 10 smallish actionable steps that can have huge benefits:
1. Just move: Aim to get some fresh air (while maintaining a very safe distance) every day. Go for a long walk, or smaller walks. You could even go for a bike ride.
2. Make your grocery list before you go to the store, and have back-up options. This will help you get in and out of the store as quickly as possible, and will be good for your safety and stress. You will also be more inclined to follow your ‘’plan.’’
3. As stress is likely very high, unless you really want to, avoid HIIT or other training that is very taxing. Instead, aim to get in as much movement as you can, or focus on strength/bodyweight training.
4. Try to limit your exposure to the news. Remain up to date and educated as this is very important, but avoid over-consuming the news. I was certainly guilty of doing this, and had been for months.
5. Try to establish a regular routine and daily schedule. Right now much of our life feels like it’s out of our control, so having some form of routine can help lower stress, and can boost productivity.
6. Find workouts you enjoy doing, and try to schedule them into your day. If you are with your family, get them involved. Also, be adaptable, and allow yourself the freedom to explore. Don’t fret over potentially losing ‘’gains’’ if you don’t own a lot of equipment. I think you’ll be surprised at how effective home workouts can be. In fact, if you are used to doing nothing but ‘’crushing heavy weights,’’ I think you’ll be humbled by how challenging and effective bodyweight/minimal equipment workouts are.
7. Make time for your mental health EVERY day. Whether it’s meditation, breathing, practicing gratitude, leisure reading, sudoku, long walks, listening to podcasts, etc, do not neglect your mental health. This is important for both the short and long term.
8. Keep in contact with people who matter to you. Whether it’s FaceTime calls, regular phone calls, or texts, having meaningful and regular contact with friends and loved ones is so important. Also, check in regularly with people who might be feeling very alone and lonely right now.
9. If you have this option, try to cook larger portions of your healthier meals and snacks. This way staying on track will be more convenient, and less stressful.
10. If your coach shames you for not being ‘’perfect’’ with your training or nutrition goals, and has a ‘’holier than now’’ attitude, when this is over and done with I would look for a new coach.
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