Ilana Katz MS, RD, CSSD
It is now evident that COVOID virus has changed our lives. For some this is drastic and for others, although it is certainly a new normal, it may not be as devastating. But without doubt, it is different for us all. Why not use this time as a great focus to implement the change required to accomplish fitness and body composition goals? A time we are forced into change may be a great time to also stir up the rut of routine and make positive change within a new structure.
A typical observation among my clients is that those who eat the least away from home get the best results. And just like that, we are forced to eat mostly at home. No better time than now to make an optimal shopping list, to have the right things available and to plot out the day knowing what and when to eat, with appropriate portion control. The flip-side to this coin is stress and emotional (or mindless) eating especially because there is a stash of food to choose from. Upfront commitment to yourself can get you through the challenge of mindless eating (just as described in previous article on this topic.)
Some ways to commit upfront:
- Spend 5 minutes in the morning being conscious of how the day is unfolding.
- Keep a log, populating it ahead of time with the good foods available and the macronutrient combinations that are best and the times in the day you plan on having a nutrient break.
- Update the log with a checkbox as those pre-plans become behaviours
- And if you have some time in your week, pick a few hours to pre-prep food and have ready-made, home cooked food on hand before you feel yourself procrastinating.
- Planning reduces failure and if a grocery list is the least toward planning that you do, you are already ahead of the game (do not shop mindlessly, just as you do not want to eat mindlessly.)
Another typical scenario is the challenge of travel when it comes to controlling accessibility to optimal nutrition. Most travel has also been put on hold, so for those typical travelers, you are in a position to capitalize on getting to the bottom of what your travel challenges really are. This may be a great time to make a commitment to the particular meal plan that works best for you and your goals. Once you are back into a regular routine (whatever that may mean) those habits formed now will have taught you very valuable lessons, such as:
- What you do at home can be fairly simulated when on the road, with some self-commitment and willpower and some thoughtful planning.
- It may supply a realization that typica travel meals do not have to be viewed as having no choice when on the road.
- Learning how not to justify that with travel comes that sense of “there is no choice” or that “it is vacation,” so everything else goes by the wayside.
- At the end of the day, there is always a choice, even if you are being wined and dined by potential business clients
- Vacation time can be just as rewarding, if not more rewarding, when intake is controlled. In other words, just because it may be vacation, it does not have to be free for all against set objective goals
Other changes we have currently been forced into with social distancing has reduced our access to fitness equipment, group classes, social rides, runs, training opportunities. The greatness in this is the social media sharing I have seen in bringing our fit community together. Many fitness facilities are posting “do it at home” sessions to follow, with an encouragement to share these at a distance. The sense of “team” and camaraderie-ship can actually feel stronger. Taking advantage of doing something different in your daily routine is more opportunistic than ever. Commit to do something new everyday:
All of these can trick your typical metabolism behavior into digging into fat stores again because it is different to your current adaptations
- If you are typically a cardio-junkie, swap workouts to focus on strength and balance
- If you have never attempted a yoga class, try one now – you may even become addicted
- Join a social distancing fitness group. There are so many now, whether it is sharing on social media, or your local fitness facility is offering one, or even pull out some old DVDs that have not been viewed in ages; we all have these, such as Spinervals, Insanity by Beachbody, or P90X series (golden oldies… BTW P90X has an awesome yoga workout.)
- If you belong to a triclub or running group, check out what they may be doing. I know Atlanta Triathlon Club is implementing daily challenges that are rendering even there best athletes sore in places they forgot they have muscles.
In conclusion:
One of my favourite sayings is “change nothing and nothing changes” and now there is no better time to prove this right… you are forced into change, capitalize on it for your personal nutrition and fitness goals and share it, so the inspiration can be spread.
