One of the most poignant fitness quotes on the inter-webs reads “It never gets easier - you just get stronger”, and now more than ever, that phrase is putting us to the test. With gyms, fitness studios and athletics programs being some of the first types of businesses to close their doors, and with Alberta and the Northwest Territories being colder than a yeti in a deep freeze- a lot of people are feeling like their physical fitness is taking a nosedive. But let’s be honest- there are many ways we can stay focused on our physical fitness during these isolating times. Here’s five:

1. Brave the cold and go for a run anyway

Real talk - the same people who say it’s too cold to run today are going to be the ones saying it’s to hot to run in August, you’re not that person- are you? Stretch on those leggings throw on those sweat add a couple of light to medium layers up top and hit the streets. Your fitness will thank you, and the fresh air will do you good. In fact, cold air is scientifically proven to aid in better mitochondrial (cellular) health.

2. Learn the value of bodyweight movements

Don’t have any weights? Lies! Your body weighs something! Which means you can push it, pull it and hurl it around the room for some of the best full-body, functional workouts there are! As a personal trainer and group fitness instructor, I can tell you I’ve seen clients more gassed after a day of push-ups, lunges, and burpees than after a day of heavy lifting. Now is the perfect time to get nostalgic and dust off your mom’s old Jane Fonda or Richard Simmons tapes (or look them up on YouTube) for a hilariously good time.

3. Subscribe to an online trainer offering structured programming and accountability.

Often we don’t engage in fitness because it takes more effort to simply figure out what to do than it does to actually do the workout. Truth be told, there’s no better time than now to try online training as many coaches are giving free bodyweight programs away as a way of helping people get through isolation (while gaining a following for future business).

4. Remember 70% of fitness is food.

While you might have worked out 5 times a week, you eat 5 times a day. Take this time to focus on your nutritional wellbeing. Take some of your new-found spare time and read, research and practice proper planning, shopping, meal prepping and eating habits to support your goals. You’ll be amazed at the body composition changes a person can see from simply hydrating well (1ounce/2lbs of bodyweight) and eating a properly balanced and controlled diet of healthy proteins, carbs, and fats.

5. SLEEP! 

In an interview, the founder of CrossFit - one of the world’s most popular fitness movements, was asked to rank the importance of exercise, sleep, nutrition, and mindfulness. Sleep ranked higher than nutrition and exercise because, he argued, if you’re exhausted you’re not recovering and you won’t have the energy to be disciplined in the kitchen or effortful in your workout. So get 7-9 hours sleep each night preferably between the hours of 9 PM and 7 AM and that window has proven to provide the best quality.

Bonus: If you are lucky enough to have a home gym or heavy equipment, make sure to take every precaution to prevent injury during this time. It’s easy to keep pushing for major strength gains - but if you end up injured and have to see a doctor that curve could get a little rounder (and I’m not talking about your belly).

ABOUT THE AUTHOR

Guest Blog by Johnny DaCosta. Johnny DaCosta is an NASM Personal Trainer, Fitness Nutrition, and Youth Exercise Specialist. Johnny has taken 10 years of pastoral ministry experience as well as professional coaching certifications and applied them in the field of coaching.