Stick to your Routine. Do as much as you can to really stick with this one! If you normally wake up at 6am on a work day and take the 7am, keep that consistent. If you begin to sleep in every morning, roll out of bed, and get on your laptop at 9, that will make it much more difficult to re-adjust once we get back to the gym!
Keep your Nutrition Consistent! Just because we are “quarantined” does not mean we can eat Annie’s (although I love Annie’s) and Cheez Its! The grocery stores are still open and yes, while some things are out of stock, others are not. Produce section has been abundant lately. Continue to eat the same foods you were eating before! Your body will thank you.
Zoom! Get on Zoom for both our classes, but also with your friends and long-distance family. If social interaction is something you are missing – try to get more of it! Don’t make these a miserable 2-3 weeks and isolate yourself socially. We live in a time of great technology! Use it to connect with others.
Sleep. Please, sleep. And try to stay consistent! Go to bed at X time each day and try to wake up around Y time each morning. Keeping your circadian rhythm will give you mental clarity and will allow you to fall asleep easier each night.
Move. If you are bound to your desk all day long… Set a reminder on your phone. Every hour on the hour (EHOH) take a lap around your house. Walk up and down your driveway. Do it twice if you have to. Just move your body throughout each day. There isn’t a break room or a copier to walk to anymore. And no, you don’t need to walk to the refrigerator EHOH
Vitamin D. GO OUTSIDE! It’s been on the chilly side, but it’s been fairly sunny. Go outside! April is coming and it will only continue to get nicer. Enjoy the fresh air. Staying inside for 12 hours a day is going to be mind-numbing. The outdoors have not been cancelled. Go explore.
Cook. Try that recipe you clipped out of a magazine 3 years ago and tucked away in your recipe book. Yeah, I’m talking to you. Remember, stores are open. Go get the 30 ingredients the recipe needs. Make it with your family or by yourself. Now is the time!
Pursue a Hobby. Use some of this “free” time to do something you’ve been wanting to do! Knit, work on a house project, learn to play guitar. It looks like we might have some time… might as well go for it!
Alcohol. I know, people love their alcohol. Try to limit it to Friday/Saturday night. If you’re drinking (even just one) every weeknight, your days – both fitness and work – will drag and your performance in both will decline.
“Alcohol disproportionately crushes REM sleep, the mentally restorative part of sleep. And you don’t achieve … the point of sleep…” -- Whoop Podcast #43
“Alcohol is the demonic hemorrhoid of strength gains” – Dan Atkinson, CFR Blog Post Volume #4
95% of human growth hormone is produced during slow wave sleep. If you don’t have any slow wave sleep, you have just compromised all possible muscle development/repairs. -- Whoop Podcast #43
REST. If you need to take a rest day, take it! Yes, these workouts are more bodyweight and more movement than normal, but they are also taxing! I’m sore!! It is okay to listen to your body and take a rest day. On your rest day, go for a long walk, or go for two-three walks to fulfill your need to “move.” But allow your muscles to rest, grow and recover!