The break from your regular routine can make it seem like a real challenge to stay on top of your fitness and nutrition. So just how do you keep on track when you usual life routine is all out of whack?
After a long day of working from home, or entertaining the children, the very thought of having to prepare and eat a salad to stay on track with your diet, or trying to cram in your 1 hour gym workout often seem like the last things you want to be doing!
When you’re feeling tired, stressed and in need of some decent sleep, the temptation to order a beer, bottle of wine and a takeaway for ease is all too tempting!
But if your goal is to stay on track with your goals and maintain some energy, health and fitness, there are some simple things that you can do whilst in isolation and without your normal schedule that will keep you moving towards how you want to look and feel.
1. Hydration
A real simple way to keep your energy high and reduce your need for snacking is to drink enough water. Aim for 500ml per 25kgs of bodyweight. Your body and mind will thank you for it, and it may well remove the temptation for you to reach for the sugary or salty snacks when you’re tired and stressed!
2. Move
A thirty minute walk outside is a great medium to get your heart rate going, and the government are advising to make sure you go outside at least once a day. A bodyweight workout or yoga session can be done from the garden, or a simple full body gym session will do wonders for your body and mind.
As well as getting a calorie burn from the workout, your brain and body will thank you for some general movement and activity. It doesn’t have to be anything too strenuous or long. Just move the body for 20-30 minutes.
3. Protein power
Most health based businesses have always been online only, which is great for you. Most will have good options from a nutrition point of view. Build all of your meals around protein and vegetables. This will help you stay fuller for longer and reduce the chances of you overeating calories, which will make you feel sluggish and tired.
Breakfast wise you could go for eggs or omelette with lots of veggies. Or opt for Greek yogurt with some fruit.
Lunch and evening meals can be anything from steak, fish, chicken, pork, lamb or seafood. Try and have some vegetables on your plate with your protein. And if you’ve done a bit of training, some carbs are going to go down a treat!
4. Drink wisely
An evening drink is often a common thing to help occupy your time and to relax. So we aren’t going to tell you to avoid alcohol if it’s something you enjoy. But your choices will have a big impact on your body will affect whether you stay on track or not!
Most beers have lower calorie options now, and clear spirits such as gin and vodka can be enjoyed with a low calorie mixer to keep calories low.
Cocktails and some wines can be extremely high in calories, so be aware!
5. De-stress and sleep well
Getting a good nights sleep is going to help your brain and body feel alert the next morning. Try avoid too much TV watching before bed to improve your sleep. Some simple deep breathing exercises or a ten minute headspace will set you up nicely for the next day.
Improving sleep means better recovery from training and less cravings for junk food too.
So if you're looking for motivation to keep your fitness schedule at this time and feel like it always seems to knock you off track in terms of energy, fitness, health and weight loss, try and stick to the above to help you stay on track.