Over the past few months, our lives have changed irrevocably. While the COVID-19 pandemic directly affected millions of people across the globe, it also took its toll on the mental health of countless others.
If you’ve been struggling to prioritize your health and fitness owing to the overwhelming stress and anxiety triggered by the pandemic, you’re not alone. We’ve rounded up some tips to help you gradually acclimatize to the new normal and find your way back.
1. Create a Customized Workout Routine
Sticking to a workout plan isn’t easy on regular days, let alone during a global pandemic. With access to the gym largely restricted, people have been struggling to get back on track and ensure optimal fitness.
Start by finding a workout buddy! Whether that’s your partner, friend, or family member, working out with someone who’s close to you will help you feel more motivated to pull through. Make sure your workout partner is practicing social distancing with you (i.e., in the same household) to eliminate the risk of potentially contracting or transmitting the virus.
Once you’ve encouraged them to join you on your fitness journey, create a customized workout plan for each of you. Take your and your workout partner’s fitness goals and preferences into account to create an individualized routine. This is a great way to ensure consistency and get the results you’re hoping for!
If you’re aiming for weight loss, opt for cardio, strength training, and interval training (click here for more). If you’re looking to build muscle and strength, opt for pull-ups, deadlifts, squats, and leg presses (click here for more).
Feel free to tweak your plan based on what works for you. There’s no point in following an exercise routine that sounds perfect on paper but doesn’t make you feel your best. If you’re averse to certain exercises, scratch them and incorporate others into your plan. Adjusting your routine will help you find the perfect rhythm for your body and increase the chances of consistency.
2. Make Meal Planning Fun and Easy
While meal planning is a great way to keep your health on track, it can be a challenge if you’re unfamiliar with nutrition. Start by getting a good grasp on why clean eating is important for your health and well-being. As you gather more insight into how nutritious foods can benefit your body, you’ll feel more inclined to make better choices.
If the thought of meal planning still doesn’t sound appealing, you can recruit a loved one to make things more fun and easy! Remember, tackling not-so-fun tasks with a partner makes them seem more doable.
As a rule of thumb, cut down on your consumption of trans fats and foods with a high glycemic index (white bread, potatoes, sugary foods, etc.). Instead, opt for more fruit, veggies, whole grains (oats, brown rice, quinoa, etc.), beans, and pulses.
Follow the 80/20 rule: consume nutrient-rich foods 80% of the time and indulge in treats 20% of the time. This balance will help you sneak in a treat every now and then without diverting from your goals.
Click here to start meal planning like a pro!
3. Make Self-Discipline a Priority
When it comes to fitness and diet, self-discipline is non-negotiable. While veering off course every now and then is completely okay, making inconsistency a habit will keep you from achieving your goals and feeling your best.
Once you create a customized workout routine and a meal plan, make sure you stick to the plan! In “The Miracle of Self-Discipline,” Brian Tracy helps readers cut through the noise, stay focused, and develop a “no excuses” mentality. He helps you take complete control of your life and stick to your goals without faltering along the way.
Make the most of his incredible insight to stay on track and practice self-discipline in other areas of your life as well!
4. Take Nutritional Supplements and Vitamins
When it comes to ensuring optimal health, taking nutritional supplements and vitamins is key. No matter how great your diet may be, it’s virtually impossible for your body to get the nutrients it needs via regular meals. Supplements and vitamins play a big role in helping you get extra nutrients and prevent or treat deficiencies.
Botanic Choice offers a wide range of power-packed supplements and vitamins that support your health and well-being. Click here to find the right options for your needs! Their collection also comprises effective weight loss supplements.
5. Make Lifestyle Changes
Most people associate health and fitness with diet and exercise. While diet and exercise are important, they’re not enough. For optimal health and fitness, you need to make long-term lifestyle changes.
According to research, smoking results in an astounding 480,000 deaths in the U.S. each year. Moreover, a review of 18 studies recently revealed that inadequate sleep causes an increase in cravings, resulting in significant weight gain. Poor lifestyle choices like smoking, unhealthy sleeping patterns, bad hydration habits, excessive alcohol consumption, and stress, among others, can wreak havoc on your body.
Start by making a list of the lifestyle changes you need to make; get as specific as possible. If there are certain triggers in your life that cause stress, list them. If there are certain events that lead you to smoke, take note of them. The more specific you get, the easier it will be for you to gradually extricate yourself from these habits. Identifying the causes is also a great way to get to the root issues and resolve them.
Once you have a comprehensive list of habits you need to change, start by tackling them. Take things slow; you don’t have to make all these changes at once. A slow and steady pace will help you ensure consistency and avoid feeling overwhelmed. As stated earlier, cultivate self-discipline and things will automatically fall into place!