2020 – Close Out The Year on a Positive Note

We can all agree that 2020 is not at all how any of us planned. Everything feels out of our individual control and it’s easy to just coast and see what happens or fall into a depressed state. It can be an emotional roller coaster with cancelled plans, inability to follow through on our intentions and the lack of physical connection with those who inspire, challenge and support us.

We’re seven months into 2020 and five months into the pandemic. It’s a great opportunity to reflect on the year so far and adjust as needed to assure our final five months of the year are as good as possible.

Recap – It’s a great drill to grab a piece of paper and answer the following questions:

  1. What are the highlights, accomplishments, and positives of 2020 so far

  2. What were the struggles of 2020 so far?

  3. What do you wish you would have done that you did not? What opportunities did you not act on that you wish you would have?

As you examine your answers above, do you notice any trends? For example, if your highlights are of a certain type, can you include more of the same in the next five months?  If there are certain things you wish you would have done, can you add that to your plans for the next five months?


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Bedtime Exercise

People’s cortisol levels, the stress hormone, are off the charts. Everyone is stressed due to Covid-19 for different reasons. Are the kids going back to school or at they not? If they are, what does that look like? If they aren’t, how are we going to manage that? Am I going back to work? If so, am I safe? If not, am I ok financially? Am I going to get sick? Is someone I love going to get sick? Could someone I love actually die? Is my business going to make it through this? Am I going to have to shut down for good? How can I keep my staff and customers safe?

It is a lot to manage and an emotional roller-coaster.

Last week, we discussed exercises you can do from your chair throughout your day to help manage some of the aches and pains from extended sitting that many are experiencing due to our current scenarios. Today, we’ll review exercises you can do from your bed at the end of a long day or to start your day. We need to take the time to stop, breath and reset – our health depends on it.

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Chair Exercise

With so many of us working from home in less-than-ideal ergonomics and many feeling a sense of stress and anxiety due to Covid-19, a quick and easy movement routine that you can do at your desk can be a life-changer.

This 10-minute plan can help minimize aches and pains, reduce tightness, improve circulation, get your blood flowing, reduce stress and calm your mind.

Perform this routine mid-way through your day or whenever you are feeling tight and/or stressed. Focus on slow, deep breathing while performing each movement. You will instantly start to feel better.

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Pump Your Muscles and Heart with Outdoor Workouts

Since the risk for exposure to Covid-19 is lower outdoors, many people are opting for outdoor workouts. Fortunately, the weather is cooperating making exercising outside more enjoyable.

Here is a workout that you can do outdoors that involves both cardio-respiratory and muscle conditioning exercise. The program alternates between periods of running or walking and resistance training.

There is no perfect way to do this.
Try these different variations:

You could run or walk for 5 minutes and then perform an exercise.

You could run or walk for 10 minutes and then perform a few exercises.

You could run or walk for 15-20 minutes and then perform a variety of exercises and then run or walk for another 15-20 minutes.

Each workout could be a little different which will stimulate your body in a variety of ways and minimize boredom.\

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Booty Blast

Many of us have been resorting to at-home workouts during COVID-19, and the good news is that there are literally hundreds of exercises that you can do from home with little to no equipment.

The best program for strengthening and sculpting any area is to incorporate a variety of exercises that challenge the muscles in a variety of ways. In addition, you’ll need to regularly advance and modify these exercises every 4-8 weeks to ensure regular progress. That’s where the help of a trainer or coach can assist you as you advance your program.

Today we’ll focus on your Booty, also known as your glutes, butt, or hips. Regardless of whether your motives are aesthetic or functional for your butt, we can all agree that strong hips are important and will add to your health. Strong Hips = Strong Knees and will help the integrity of your joints and connective tissue and ultimately, will enhance your running, climbing, jumping, skiing and more.

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Are Masks Safe During Exercise?

Since both Governor Inslee and Governor Brown have mandated masks to be worn in all indoor, public locations to help stop the spread of Covid-19, many are concerned with whether there are any safety risks associated with exercising with a mask on.

Since many academic institutions are currently closed, large scale experiments are not feasible to effectively test usage of various types of masks during exercise and how it affects the user. It is also very difficult to effectively test and examine the spread of Covid-19 in the current conditions and control for all variables. As a result, the information and guidelines being released seem to change daily as we learn more about the virus. Try to be patient with the inconsistencies in guidelines – the world has only been studying this strain for 6 months!

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Weight Loss After The Quarantine

It is understandable if you gained some weight during the Stay-at-Home order. We were stressed and there wasn’t much to do. This caused many of us to binge on TV and food. Now that we are getting some sense of normalcy back, many of us are motivated to shed the quarantine-layer. 

First and foremost, don’t stress out if you did gain a few extra pounds. More stress isn’t going to help anything. Instead, focus on the initiatives that you can take to start feeling better and the weight will take care of itself.

Focus on these key principles and you will experience some pretty fantastic results including increased energy, better sleep, improved body composition, lower risk for illness and disease and weight loss.


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Getting Back to Workouts

When gyms closed due to COVID-19, many exercise enthusiasts got out of their normal workout routine. Now that gyms are reopening, many people are struggling to get back at it.

First, remind yourself that your health is extremely important, now more than ever! You need your physical strength, mental health, stress release and a strong immune system. If anything, hopefully this pandemic has taught us how critical it is to take care of our overall health.


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Are You Ready For Your Gym To Reopen?

Now that Clark County is in Phase 2, many smaller, boutique-styles fitness and training facilities are open or are preparing to reopen. Larger fitness facilities will be allowed to open when we transition into Phase 3.

Exercise enthusiasts are now faced with a decision. Some are more than ready for their favorite gym to open, while others might not be ready for weeks, months or perhaps, not until next year.

First, it’s important to note that exercise strengthens your immune system and those who are healthy and fit, typically experience less illness. So regular workouts should definitely be part of your weekly schedule and your overall health plan.


With that said, there are some things that you should consider to minimize your risk:


Not ready yet!

If working out in a public setting makes you nervous, workout from home or outdoors. There are plenty of virtual workout options that you can participate in at home. If you have a session scheduled with your trainer, ask them if they will conduct your session by phone, Skype or Facebook Live. Working outdoors is a great way to boost your vitamin D while getting some fresh air and most trainers would accommodate that also.


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Get Outside For Your Health

No school, people are working from home and we can’t actually go anywhere and do anything. Everything is virtual and many are opting to place all their orders online and have all their household needs delivered so there’s no reason to leave your home. Some people are literally stuck indoors all day and that is not good for your health.

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