How I am modifying my plan for right now!

  HOW I AM MODIFYING  MY PLAN FOR RIGHT NOW!

 Over the last month we all have made a lot of adjustments and we are still adjusting every day! I know for  myself I  have developed new habits including work, nutrition, sleep and exercise as well as new routines for my family. Things are different for the time being but this is when we need to dig deep and stay positive! Personally, like  most of you, I have struggled greatly at first. With so many changes, physically, emotionally, mentally, and financially it’s hard to focus on eating right and exercising.

As we move forward I have had to modify my plan & routine for the time being.

How this is affecting me and tips for positive changes:

  1. Make a new plan~starting now! Let’s start with my eating plan~I’ll admit I am a little bit of a stress eater, or more out of boredom. I was definitely eating more at the start of the quarantine, more snacking  plus my daughter and I were baking. I knew I had to make changes. So, I have reverted back to my “normal” schedule. It’s harder to resist extra calories when you are at home and less busy. 

  ~no snacking in between meals, schedule what time you will eat

 ~PORTION  out snacks for you & and your kids. This is something I always do, it helps control the     amount you are eating instead of picking or eating out of a bag. 

  ~plan what you are going to eat for meals or prep ahead ( you most likely have more time to do so)

 ~ try new healthy recipes, cooking or baking, maybe something you have always wanted to in the past

 ~ get you kids or family involved 

  1. EXERCISE- I have stressed how important it is to exercise. Like most of you, I am less active. More sitting around and not seeing as many clients. I started teaching classes and personal training via ZOOM, I also have been posting exercise videos on my YOU TUBE  channel. Check it out and you may be able to access it on your tv app.  Exercise is the # 1 depressant, it is so important to boost your mood. 

~schedule a SPECIFIC  time to workout. There are many options online , get outside and go for a walk, a  run, or bike ride. Vitamin D also helps improve mood and energy!

~Remember this is not long term either. We will all go back to a more normal routine. You don’t want to lose strength, endurance and flexibility. Every day and every workout counts!

  1. STAY CONNECTED~try to connect to people the best you can. We try to have scheduled ZOOM meetings or face time with friends and family. Social distancing outside is helpful as well.
  1. LIMIT SUGAR & BOOST YOUR IMMUNE SYSTEM! This is huge when it comes to taking care of yourself and staying healthy. Sugar suppresses your immune system. 

~THE CONSUMPTION OF SUGAR SUPPRESSES YOUR IMMUNE SYSTEM AS SOON AS 30 MINUTES AFTER BEING CONSUMED, AND IT CAN LAST UP TO 5 HOURS AFTERWARDS!!

Pay attention to labels and how much sugar you are actually eating. 

** the better we nourish our bodies, the better prepared it is to protect itself against illness. 

Foods that help boost the immune system: vitamin C, red bell peppers, broccoli, garlic, ginger, spinach, yogurt, almonds, green tea, kiwi, poultry, sunflower seeds, and healthy fats. They decrease inflammation. 

  1. STAY HYDRATED, MEDITATE, SLEEP, & JOURNAL. All these contribute to improving your overall health. 

           ~ dehydration causes headaches, hinders focus, mood, digestion and you are more susceptible to    illness 

        ~journaling also helps with your mental and emotional stability.