With many gyms across the country still closed due to the ongoing global pandemic, keeping active and fit has been a challenge for most of us. As a fitness and nutrition coach, being in the gym is a huge part of my daily routine. In the beginning of the pandemic, I dreaded the thought of this routine being interrupted, forcing me into home workouts. But I adapted and created a new daily regimen, which ended up being quite productive and enjoyable.
Often, we resist change. Learning to adapt to things that are out of our control can be the difference between success and failure. Here are five things you can do to stay in shape and avoid getting out of practic.
Ditching the takeout and opting to cook at home gives you more control over the quality of foods you’re eating. Consuming a high protein diet will keep you feeling full longer and will help to avoid mindless snacking and overeating. For most people, an example of a high protein diet would be 0.8 to 1 grams of protein per day, per pound of body weight.
If local health guidelines allow you to exercise outdoors, taking a brisk walk is a great way to keep from going stir crazy. LISS (Low Impact Steady State) cardio not only burns fat, but it improves blood flow and brain function, reduces stress, and lowers risk of heart disease. Aim for about 10,000 steps per day — don’t forget to stop and smell the roses!
Hire a fitness coach or join an online challenge. Often, the biggest motivator to stay active is when we are being held accountable by a coach or our peers. A lot of coaches and fitness challenges have built their programs around Facebook communities of people who are on a similar fitness journey. These groups are full of encouragement and comradery to help you stay on track and accountable.
Bodyweight exercises are extremely underrated. You can still get a killer workout using only your body weight, and they’re convenient because you can do them anywhere. Squats, push-ups, crunches, planks are all great examples. To make them more challenging, pause for one to two seconds at the top and bottom of each movement.
Andy Lauer is a fitness and nutrition coach who works exclusively with the LGBTQ+ community. In his first contribution to Out magazine, the Philadelphia native shares his tips on how folks can stay mentally and physically fit while in lockdown. His popular “Gaynz in 90 Days” fitness program aims to transform people’s perspective on health through personalized programs and one-on-one coaching.