As the rapid spread of COVID-19 across the world continues to dominate the headlines, the pandemic has very quickly altered how we go about our daily lives. The Government and public health services are now asking us to take unprecedented steps to protect ourselves and those around us.
As Professional Personal Trainer / Nutritionist, I am willing to provide reassurance and practical support. This article offers top tips for supporting you to stay healthy and fit.
Eating wellFollowing a healthy diet is one of the best tools we can employ to stay well. I would like to Encourage to stick to your normal routine as much as possible – try to eat three regular meals per day, consume at least five portions of fruit or vegetables per day, and include plenty of wholegrains, pulses and lean protein in your diet.Suitable foods may include:
- Fresh vegetables/ Fruits
- Fresh Homemade soup
- Milk/Low fat yogurt/ cheese
- Fresh fish/meat
- Nuts/seeds/nut butters
- Dried fruit
Please watch the following videos, I hope you will find them interesting :https://www.youtube.com/watch?v=Gmh_xMMJ2Pwhttps://www.youtube.com/watch?v=7UDx1RF9OhoHydrationYou may not be consuming as much fluid as they normally would. I am Encouraging to consume of at least 8 – 10 cups of fluid per day, and also try to include paying attention to your thirst levels, urine colour, and looking out for other symptoms of dehydration (i.e. reduced concentration and headaches). Exercise
If it’s safe to do so, you should try to get some daily exercise. Home workout classes is recommended, whilst practising social distancing. You could also going for a run or taking a walk, doing a cardio or body weight workout, or following an online yoga or stretching
Please see the following your 20 mins Home workout.
Take as much rest as needed.
1) Jumping Jacks 4 sets of 45 secs2)Press Ups 4 sets of 10 reps.3)Supermans 4 sets of 10 reps.4)Squats 4 sets of 20 reps.5)Elbow Plank 4 sets of 45 secs6)Static Reverse Lunges 4 sets of 10 reps for each leg7)Plank – Shoulder Tap 4 sets — 45 secs each set Mental health I am encouraging all my clients and friends including myself to take care of our physical health by following all advice issued by the Government and paying attention to our nutrition, hydration, and activity levels, it is vital to remind all of us of the importance of protecting our mental health. The mental health charity Mind has produced some advice and information, including practical steps that you may find useful if you are feeling anxious about coronavirus or isolated by social distancing measures. During this time, i also would like to check in with you and to see how you feel, and to give my full support if needed. Social distancingWhile we have asked to stay indoor for certain time, i would like carry out online consultations, including Zoom, Skype, or Whats App. Telephone consultations are also an option for clients who do not have internet access. To my dearests, Please Stay Safe, Healthy and Fit. See you soon Eddy . xxx