Have you gained unwanted weight during 2020?

 This year has definitely been a challenge when it comes to taking care of ourselves. In a recent WebMD poll, nearly half of women and a quarter of men reported they gained weight during the quarantine. We have been over stressed and facing some extremely challenging times leading us to rely on “stress eating” or even worse, increasing our alcohol consumption.  Unfortunately, much of what is going on in our lives “today” is out of our control. However, fitness and nutrition are some areas we can control.   We can use this time to focus on our wellness in new ways to not only ensure we get great results, but to help us take on future challenges by taking care of our bodies and minds first.  Below are some strategies we can implement to ensure we put ourselves and our health first.

Starting a new fitness routine.

1. Consistency is king: Set a weekly schedule of how many workouts you are going to complete and make sure to keep that schedule. If you are currently working from home replace your commute time with a daily workout.
2. Keep it simple:  Start with basic movements and low volume workouts and focus on improving each week. For example, doing your pushups from your knees in perfect form, and not stopping for 12 to 15 reps, will net you more results than struggling to do 2 to 3 regular pushups with bad form.
3. Prep for success: If you know involving your partner or kids in your workouts will motivate you to work harder do it! On the other hand, if you need alone time and this is the only stress outlet you have right now, lock yourself in a room and workout by yourself, you deserve this time.
4. Ask for help: If you are struggling with a movement or do not feel comfortable with a certain movement, reach out to a fitness professional for help. Investing in your health will help you stay engaged and will ensure you accomplish a lifestyle change that will not only improve your quality of life, but also help your families.
5. Find a community not a gym: Typical gyms offer members no assistance or education, much less motivation! Sadly, most new members either quit because of lack of results, or they end up feeling like a “hamster on an exercise wheel,” racking up hours of wasted time on the newest cardio machine.  Personal training studios and group fitness boutiques offer individualized programming and a chance to be part of a positive and supportive fitness community that makes your goals as a priority.

Nutrition

1. Drink water: make sure you are starting the day with water and drinking throughout the day. You want to get in ½ ounce to 1 ounce per pound of bodyweight. If you drink a lot of caffeine you need to be at the 1-ounce mark.
2. Protein and veggies every meal: Every meal you eat during the day should include protein and veggies (even If you make a shake blend in some spinach or kale). On average females should have 2 to 3 ounces of protein per meal and Males 4 to 6 of protein per meal. 
3. Carbs are fuel: Strive for 1 gram to 1.5 grams of carbs for every pound of body weight. Try to get 50% of your carbs in the meal right before and after your workouts.

These are general workout and nutrition guidelines, if you’re  interested in Group or 1 on 1 personal training services in the St Louis, area, Freedom Fitness is the place for you. They have 9 area locations, and  provide various activities for people of all ages and skill levels, including weight training, conditioning, and injury rehab. They also offer one free week to those interested in their FIT30 group training program. Visit them online to sign up for your free week or call (636) 926-3364.