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Whether we like it or not, the elongated period of staying at home has elicited some unprecedented changes on our diet. Some people have started becoming more diet-conscious while at home, avoiding heavy foods that could negatively impact our health at times. Other people are guilty of overindulgence - reaching out for a snack more frequently than usual. Lockdown has also meant irregular schedules and changes in working routine too.
So, how do we get back on track with our nutrition? The key is to adapt to our new lifestyle/schedule/routine and find ways to restore rhythm into our regular working lives and our diets too.
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With most of us working from home now and for the foreseeable future, having a good work station is KEY to not only productivity but also to your performance.
We've all experienced the feeling at the gym after a long days work, when there are squats or lunges programmed and we notice that our hips fatigue faster, our back feels tighter, our joints achier etc. This is not merely some coincidence, it usually stems from the fact that most of us sit 7-9 hours a day straight and then without stretching much or moving, expect our bodies to magically perform and move the way we know they can. While we might be holding on the fact that we could bounce back and avoid pains when we were in our early 20s, the reality is that as we get older and sit more, the aches and pains are only going to get worse. Unless something is done to fix it. We all know that sitting is a killer - leading to chronic aches and pains - but, yet we all still do it. We sit to work, we sit to drive, we sit to watch tv etc. Sitting is ingrained in our culture and lifestyle, so that’s why we aren’t going to tell you to never sit down again (that would be unrealistic). So, if we can't stop sitting, what can we do to help reduce chronic pain from sitting? For the last 4 months, our entire routine has changed. In particular, our training routine has looked and felt very different. Most of us went from training in a gym, with coached classes, pre-determined programming, lots of equipment and space, to doing bodyweight movements in our condos. So, it’s no surprise that we are all ITCHING to get back into a gym.
Right now we’re all starting to feel the effects of our quarantine habits - from late night netflix binging, to boredom snacking and sitting more - and wondering, “how do I get back to where I was?” Here are 5 things you can (and should do) today to set yourself up for success and get the most out of each training session. The last few months have shaken up the entire world. When the pandemic first hit, industries had to immediately adapt and pivot their services online if they wanted to survive. This was of course easier in some industries (eg. retail) than others (eg. entertainment). Luckily, in the fitness industry - smaller, boutique gyms were able to pivot their services online: to mitigate the damage from closure of their brick and mortar locations and to ensure their clients were still receiving the coaching, support and accountability they needed to continue to thrive!
It was a no-brainer for us: our members always come first. We knew the moment we had to close our physical space, that we needed to continue to support our members by providing the kind of high-quality service we are known for. In this regard, to ensure our members and coaches had the tools and resources they needed to continue to be 6S-full, we offered/are still offering 1-on-1 fitness and nutrition coaching, virtual group classes, fitness and nutrition challenges and various virtual events, to name a few. In the end, we could not be more proud of our community and all they have accomplished throughout the pandemic! However, even though as a community we have adapted and still continued to thrive, there's still an elephant in the room which needs to be addressed. And that is...What will fitness look like post-pandemic? Guest Blog Written By: Sarah Ahmed, Psychotherapist, Co-Founder of WellNest Psychotherapy
I think at this point, it's safe to say, things feel out of place for all of us – all over the world. Even though some cities and countries have started talking about reopening businesses and somewhat resuming some semblance of normalcy, we all know that many aspects of this pandemic are here to stay. What makes it more challenging is the fact that we still do not have any answers to many questions. How long will wearing a mask be part of my daily routine? What restrictions are here to stay? When will I be able to travel internationally again without having to quarantine? While we may not have the answers to these questions, click below for our top 3 strategies to manage uncertainty to help manage and relieve stress and anxiety. Who would have thought that cooking at home would be so exhausting!?
And your mealtime challenges are compounded further by bare grocery store shelves and a lack of time. When you need a night off from cooking and dine-in restaurants aren’t an option, takeout can be a convenient alternative. Your local restaurant may save the day! Even though restaurants are closed to eat-in diners, they may still offer takeout meals. Now is the perfect time to invest in takeout to save your sanity AND keep small businesses afloat. Making healthful choices from an online menu can be a challenge — especially since nutrition facts are not always posted to online menus. Here are a few tips to keep in mind to help you decipher the meal delivery or take-out menu: Are you struggling to find the motivation to workout from home? Are you frustrated that you’re forced to workout in the same space where you work? Are you finding it difficult to stick to a routine? Since the beginning of this pandemic, our lives have changed. Our daily routines don’t look like what they used to, and for most of us (myself included), it’s beginning to take a toll. For most of us, fitness was our outlet, and the gym was our sacred place. It was the place we would go to where we could forget about the stress of our day and just have fun with friends. How are we supposed to fill that void when gyms are closed? When we can’t see our friends? Heck - even going for a run or bike ride outside can be risky! We do what we have done since March 16th - we adapt!  Being stuck inside in lockdown with a combination of emotions flowing threw your brain, alcohol use is something that has become almost as acceptable as eating and breathing. But are our usual drinking habits sabotaging your home workout and nutrition efforts to meet our performance and body comp goals? Despite its feel-good effects in the moment of consumption, alcohol comes with well-documented negative effects. Diminished performance, mental impairment, liver issues and altered fat metabolism— reason we may think twice.  Have you ever thought to yourself, “boy, healthy eating is expensive?” While sometimes it may cost a bit more than the processed and less healthy options, with a little planning it doesn’t have to be!
Here are my key tips to eat well while keeping it budget friendly (which I'm sure many of us will appreciate at this time)! We all know the saying “walk before you run”, but do most of us actually follow that rule?
Probably not. However, when it comes to actually running, this is especially important if we want to avoid injury and pain! Starting a run without a proper warmup is kind of like riding the echo bike: it starts off OK, but gradually gets worse and worse until you can no longer feel your legs and everything hurts. Except, rather than have the pain dissipate shortly thereafter, it is much more likely to last and manifest itself as muscle and/or joint pain and/or stiffness. Unfortunately, most of us have likely experienced (or are experiencing) shin splints, which are terrible. So, to avoid getting things like shin splints or other aches and pains, it’s important to make sure the body is prepared to run! We spend 10-15 minutes warming up for our workout in class & running shouldn’t be any different! |
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January 2021
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