You can achieve a fitter body and improve your overall health by adjusting your mindset and being open to change and new challenges regardless of world events. One of the best things you can do right now is put more focus and effort into doing the best you can so you can live for your loved ones longer.
When the lockdown began, one of my clients immediately approached me about online coaching. At the time, I wasn’t really sure whether all of my existing customers would also accept the idea of virtual training units. However, at this point there was no other option but to let them try online zoom coaching sessions. They loved the new training concept – a formal training session from the comfort of your home! So began a whole new chapter in my life. It has been a great blessing for me and my husband Armand, who is also a health and fitness trainer, to continue our mission to help people improve their health and lifestyle. Despite this pandemic, I was able to use my skills, experience and knowledge through online fitness coaching in the best of health. Now I have more energy and motivation to share what I have so that I can effectively help others achieve their fitness goals.
Here are some of my insights and personal experiences that I share with my clients.
Make the early morning a productive one
I’m always happy to get up at 4 or 5 in the morning to enjoy my “me” time. My morning ritual prepares me mentally and emotionally for a long day that starts at 6:30 a.m. This morning habit includes self-assessment, planning, work preparation (fitness programs), morning work, self-care, and online shopping.
You can avoid distractions and start your day off right by creating your own early “me time” from the comfort of your home. However, you need to consider your sleep time which is very important for productivity and health. Discipline is the key to success. Avoid watching TV at night and keep your phone away from you right before you go to bed.
Change the environment
I believe the environment plays a huge role in wellbeing. I used to work out in the gym for strength and cardio training, and occasionally run outdoors. Now I have my own training / work station in our bedroom and my husband has his own in the living room. It’s really important to have a workout room at home that you can place at least one exercise mat in so that you can consistently carry out your fitness routine.
The food environment plays a huge impact on weight management. I always fill myself up with healthy foods and snacks like nuts and seeds, oats, quinoa, brown rice, multigrain bread, fruits, vegetables, coconut water, nut milk, nut butters, seafood, eggs, chicken, and lean meat. You can order healthy food online at any time. Keep unhealthy foods out of sight. Avoid buying junk food and sweets. If someone gives you high-calorie foods like pastries, cookies, and cakes, you can have a bite to eat but share the rest and give away.
Plan healthy meals in advance
Spend more time planning and preparing food to avoid impulse purchases of high calorie foods online. I ate the same breakfast (egg and toast) and snacks (chia pudding, fruit or green smoothie) throughout the pandemic. Teamwork is always important. My husband is the one designated for lunch (mixed quinoa and brown rice, vegetables and protein) and I always prepare dinner (more vegetables and protein) right after work. To counteract the sweet cravings, I prepare my healthy nutty and fruity desserts such as sugar-free banana bread and energy balls every week.
Assess your weekly food intake and create a weekly healthy menu for the whole family. You can always search online for quick and healthy recipes for your favorite foods. Steam, boil, fry, fry your main meals. Avoid fried, cheeky, and salty foods. Fill your stomach with easy and quick green dishes like vegetable wraps, lettuce, baked mixed vegetables, and blanched leafy greens. Drink enough water and avoid liquid calories from alcohol, flavored drinks, and sodas.
Physical activity monitoring
Aside from my formal workouts, I took at least 10,000 steps before the pandemic. Surprisingly, I can take 10,000-15,000 steps all day just by moving and training with my clients in a 45 square meter unit where we live. Yes, you can take your desired steps at home. In fact, I have several clients taking more than 8,000 steps in their home on their cardio machines every day, taking Zoom classes, and walking around the house. Keep or increase your exercise motivation by investing in a good fitness wearable that can track your calories burned, heart rate, number of steps and even quality of sleep.
Keep a training diary so that you can start a balanced weekly training routine with 20 to 60 minutes of cardiovascular exercises (dancing, circuit training with light weights, indoor cycling, treadmill or outdoor walking / running, swimming, HIIIT training) or can lead), two to four times a week strength training (body weight or equipment-based strength exercises) as well as flexibility and core training.