In the past week, we have been told to stay home, stock up and stay calm.
Since being at home is our new normal, we must let our hair appointments, nail appointments and various body maintenance appointments fall to the wayside. But NOT our fitness.
Drop your fitness routine now, and you’ll lose a host of physical, immune and mental benefits, which are needed now more than ever.
Here are six things you can do to keep healthy and fit while the shelter in place order is in effect:
1. MIX UP YOUR WORKOUTS
Try something different than your usual workouts: If you have stairs inside your building or house, use them as you would a Stair Climber: walk or run them. Or seek out a yoga video on Youtube—there are plenty of them to choose from. Make use of household items for resistance: cans of soup for dumbbells; your giant laundry detergent bottle (filled) as a kettlebell, a pile of books in a sturdy bag.
Look for my posts on Insta this week for how-to-videos that you can string together for a complete workout. And if you’re still unsure about what to do, and how to do it, contact us for Bespoke Fitness Anywhere sessions via Facetime (see info at the end of this post).
2. TAKE THE TIME TO COOK
You are homebound and have all this time on your hands…use it. Try some new recipes. Experiment with new ways to nourish your body. Take a break from meat for a few days, or try some different protein smoothie recipes (we love the protein powder from our local partners New World Nutrition), bake homemade paleo banana bread or make your own almond milk (recipe below).
AND GIVE INTO YOUR CRAVINGS (Sort of)…
Craving comfort food? Check out this super healthy stuffed pepper recipe from my sister-in-law, uber-cook, blogger and cookbook author, Marina Delio, the founder of Yummy Mummy Kitchen.
Craving some bread? Switch to a more nutrient dense version for your a.m. avocado toast…like Ezekial bread or Julian’s Paleo bread. (Ezekial bread 4g protein, 14g total carb, 3g fiber; 80 cal.; Julian Bakery Paleo bread 5g protein, 6g total carb, 5g fiber, 35 cal.) If you want to bake your own, try the almond flour version from Simple Mills. Their boxed bread mixes are super easy to make—simply add eggs, water, vinegar and oil.
Craving something crunchy? Hide your corn chips and non-nutritious junk food. Opt for some homemade kale chips or even beet or sweet potato chips. Perfect with your homemade guacamole.
Craving something sweet? Eat fruit, nature’s “candy.” Still looking for something? In case of emergency, try these healthier chocolate chip cookies, made with almond flour (so they are gluten free), also from the Yummy Mummy Kitchen website. (I add chopped almonds to mine!)
3. TAKE OFF YOUR SHOES …AND STAY A WHILE
Remember when it was fun to kick off your shoes as a kid? Go barefoot at home, and take in the floor beneath your feet. Try to feel the entire sole of your foot, and articulate through each joint, moving through to your toes. After you are finished, you can do a “legs up the wall” stretch (at 90 degrees with your bum against the wall). The increased blood flow to the upper body will improve circulation and give you energy.
5. KEEP CALM TO CARRY ON
Feeling anxious and revved up? Take a break from your phone and the news. Meditate. Watch and practice some tai chi with a video on YouTube, or practice deep diaphragmatic breathing. Incidentally, did you know that shallow breathing in your upper chest heightens your body’s fight or flight response? Slow it down with deep belly breathing. If you are not sure how to breathe properly, our biofeedback guru, Dr. Eugenie Pabst can help with a virtual session. Empower yourself to manage your stress and connect your mind and body.
And put down the wine! As much as alcohol triggers a quick calming effect, it also worsens your quality of sleep (necessary to stay healthy), weakens your immune system, and can ultimately induce a stress response from your body by altering the feel-good chemicals in your brain (Psychology Today and Healthline).
Studio Delcorpo’s healthier choice? Untitled Art’s CBD-infused sparkling water, found at our partners on Armitage, OFF PREMISE…because it is delicious, is calorie free, and it isn’t bad for you. Owner Adam Kamin attests he is a “necessary business” and will remain open. (We’ve included a coupon for in-store shopping below.)
6. SUPPORT LOCAL SMALL BUSINESS
We ALL have to pitch in to keep our small businesses afloat. I’m thinking of local restaurants and their entire staffs who are going to be hit by this shelter in place mandate. Keep our neighborhood spots open with healthy take-out like soups, salads and an occasional steak>
Looking for a way to support fitness businesses that you love? Congress is nearing a decision regarding economic aid for health clubs, fitness studios and fitness suppliers. Powered by the International Health and Racquet Club’s commitment to fitness, each one of us can weigh-in with members of Congress. Click here to let Congress know how much you value our fitness centers and that we need economic help in these financially challenging times.
Last but not least: let’s all remember and send a special shout out to all of our healthcare workers. They are on the front line of this COVID-19 crisis every day, and we really owe our health and fitness to them.
Make Your Own Raw Almond Milk
—1 cup raw ORGANIC almonds (or you could try raw ORGANIC cashews)
—3 cups filtered water
—a pinch of sea salt
—1 tsp vanilla extract
—cinnamon or nutmeg for taste
Rinse and soak the nuts in the water over night for around 8hrs. Drain the water from the nuts and rinse. Put nuts in the blender with 3 cups of filtered water and the salt. Blend until smooth. Drain the liquid through a fine mesh strainer, cheese cloth or a nut milk bag. Add the now pulp-free milk back to your blender with the vanilla and/or spices. Blend again. Use this nutritious and delicious milk substitute for oatmeal, or smoothies and protein shakes. Lasts for about 2 days refrigerated.
BESPOKE FITNESS ANYWHERE…WORKOUTS VIA FACETIME!
SHOP AT OFF PREMISE on ARMITAGE AVE. Use the code above for a $5 discount.