5-Fitness Lessons Learned During Covid-19
I am writing this from my couch on, believe it or not, the 26th day I have been "sheltered in place" in response to the COVID-19 Pandemic.
Before I make a plea for pragmatism, let me first say this. This situation sucks. It is miserable. Sure, there are some silver linings, I'll even outline some... but it still sucks.
Every day I embrace the challenge of trying to find the good in this situation. And quite honestly, I fail more than I succeed. As a coach, fitness enthusiast, and generally active person, being boarded inside away from clients and work is not something I can see myself sustaining all that much longer.
But, I am hopeful that, as they say, "this too shall pass." And soon.
Luckily, while I have an admittedly hard time appreciating the necessary changes I have to make to get through this (home workouts, ZOOM sessions, etc.) each and every day. They have given me some much-needed perspective and skills that will stick with me (and you) after this whole thing wraps up.
Here are the 5-Fitness Lessons I’ve Learned During Covid-19 that will I am grateful are resonating at such a fundamental level. They give me a pinch of hope now, and even more hope for tomorrow.
We Can Do More than We Thought with Less: Perhaps the most obvious realization I’ve made has come in regards to exercising. More specifically, resistance training. You see, on any given day I am within a 10-minute drive of what I believe to be the state of California’s most LOADED fitness facility, Saiyan Strength Gym. The gym has (no exaggeration) 100’s of bars, three sets of DUMBBELLS ranging from 5-250, 6 Olympic platforms, monoliths, and some of the best machine equipment ever constructed. I also am able to access a traditional health club with a great selection of equipment in its own right, a sauna, all 5 minutes from my house and 30-seconds from my studio (which has a respectful amount of equipment if you ask me).
I have had to adjust from the abundance I knew in February of 2020 to a piecemeal garage gym with about $2000 in equipment and flooring, which before you jump down my throat, is something I’m tremendously grateful for. But make no mistake, it’s not the same. The silver lining here is, that despite the obvious disparity in equipment and environment, I am finding ways to make progress and enjoy training from my home. Even before some of the more “heavy-duty” equipment showed up I was doing just fine with bodyweight and bands. This whole experiment, if you will, has taught me that I can truly do more with less regardless of where I am. It has empowered me to be more at peace with letting my day “come to me” knowing I can always do something when I get home before I go into work, or on days the gym’s I frequent are closed/crowded. This peace of mind is worth its weight in gold.
Never again will I search for a gym in advance of a vacation, worry about working out at the dinky gym in my home town when I visit my parents or fret when my schedule gets away from me. I will forever be empowered to do more with less. Not because I want to, but because I know I can If I have to. WHenever i travel for extended periods moving forward i will be following my home/minimal EQUIPMENT workout programs.
Walks are Medicinal: If there was a single type of exercise that does not get the credit it’s due, it’s the walk. While easy and often seemingly mundane, walking provides a myriad of benefits. Walking can boost more than just your cardiovascular health. It has the power to boost creativity, curb anxiety, Increase Vitamin D through direct sun exposure, mitigate depression and stabilize your mood. These are all things we could use some more of right now. At least i know i can. While i don’t always make time for a walk, especially prior to covid-19, it is something i am aiming to add to my daily practice.
Walking has even been shown to help increase insulin SENSITIVITY in diabetics, and while it’s certainly less impactful at managing blood sugar than more intense forms of exercises walking’s low barrier of entry makes it a perfect option for both those looking to get in shape and those who want a proactive way to manage insulin and improve long term metabolic health.
If i can get around two 10 minute walks in the sun done after a big meal ,each day, i am a happy camper. I plan on incorporating walks into my routine throughout the shelter in place ordinance and well beyond. This is a habit that i hope sticks, not just for the positive health implications outlined above, but because i have found it serves as a way to get away from my phone, laptop, and the world. something we all need to do from time to time.
Sleep is Incredibly Powerful: What a difference a good night’s sleep makes. I am someone who identifies as a morning person. I am typically pulled from my bed in the early hours of the day (between 4 and 5 a.M.) by an alarm. This is not uncommon for trainers and coaches. And while I love the “jump-start” I get on the rest of the world, I would be lying if I told you I WASN’T relishing the added sleep I have been getting.
Since COVID-19 and the forced closure of my studio, I have been getting more sleep and I’m noticing a big DIFFERENCE in my mood, anxiety and body composition. but don’t take my word for it.
Sleep has been shown to help with weight management, it has a POSITIVE impact on caloric intake and energy expenditure, it aids in cognitive tasks that require both memory and processing speeds, and it even has positive hormonal and immune implications ranging from insulin and metabolic hormone management, increased immunity (or decreased from sleep deprivation), as well as regulating things like testosterone and growth hormone.
I found sleep’s impacts to be so interesting that I sat down with Amy Bender Ph.D. and we talked all about it on an episode of my podcast. To learn more, click here!
Cooking from Home Isn't So Bad: As a coach i have touted the benefits of cooking at home to my clients ad nauseum. The amount of calories packed into the average RESTAURANT dish is completely HEINOUS. Whether it’s how the dishes are prepared, the sides that come with them, or otherwise, it’s no secret that eating out is one of the easiest ways to rack up your calorie intake very quickly.
Cooking from home is the antithesis to this. You have complete control of almost every ingredient that goes into food, and while you do not have the CONVENIENCE of having it cooked/cleaned for you, IT'S ACTUALLY FASTER. That’s right, eating at home is faster.
When you go out to eat, not only are you all but certain to incur added calories (not always bad in context, but bear with me), but you will generally spend a significant amount of time commuting to and from the RESTAURANT, ordering, waiting for food, and waiting for the bill. Even fast food is not all that fast with some lines taking longer than 20 minutes (im talking to you in-and-out and chic-fil-a!).
Eating from home and learning to enjoy the act of preparing your own food stands to save you calories, time and money in the long run.
it’s unfortunate it took a pandemic for this to really sink in, but it is worth reiterating and continuing to practice eating from home more often, even after this whole thing blows over (hopefully sooner than later).
Health is Wealth: if you are in a position during this pandemic in which you have your health, you are doing alright. Many of us (myself included) have had to make adjustments to how we make money if we are even able to work at all. Financial INSECURITY is certainly stressful (and financial fitness should be considered a pillar of good health if you ask me), being able to lean on your health and fitness at this time is very reassuring. those in poor health and with COMORBIDITIES like obesity, diabetes, and cardiovascular DISEASE face an uphill battle if they contract COVID-19, something those of us in good health do not (at least not to the same degree).
While healthy people must do their part, social distance, wash their hands, etc. The simple fact remains that being in good health is at the core living a long life full of vitality.
The investment we make in our health be it the time we spend in the gym, the money we invest in a coach or trainer, opting for “healthier” food options when shopping is looking like the best investment ever during these uncertain times.
No matter how uncertain times are or they may get, remember this. if you are fortunate enough to have your health - you are living, as one of my favorite authors Ramit Sethi would say, “a rich life”.