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7 Steps to Staying Fit and Sane during Covid-19

Every morning when I wake up the first thing I will always do is draw back the curtains and take stock of the day. Today the skies are blue and the sun is shining. A very similar day to the majority of days we have been experiencing since the UK went into a lockdown situation due to the Coronavirus outbreak just over a week ago. At the start of this year we experienced storm after storm but for now the elements are calm to leave us all to battle a storm of a different kind.

As I type I see several different people going out for a morning run or getting some fresh air on a stroll with their immediate family. In a world where disease is currently rife the importance of maintaining and improving health, fitness and general wellbeing is a top priority and at the forefront of everyone’s minds. Exactly where it should always be.

Now more than ever, it is crucially important to look after yourself. No more excuses. Use this time to focus on becoming the healthiest, fittest version of yourself. Build your health & fitness bank account so that if or when illness strikes your body is fully prepared to fight against it.

Follow my seven steps below to get yourself on the right track

1. Stay Active

Fitness professionals (us included) have been working hard day and night to set up online workout solutions to keep people moving and motivated at home.

It would be all too easy to become totally sedentary during this time period. This isn’t going to serve anyone and will have a huge knock on impact to your mental and physical wellbeing.

The World Health Organisation have said (and we are seeing statistics daily to this effect) that people with underlying health conditions are at the highest risk of having a severe effect from the coronavirus. Get linked into an online workout solution that suits you and / or make use of getting outside for a brisk walk, jog or run once a day if you can safely.

2. Stay Connected

Keep in contact regularly with friends and family. Try to access technology where you can visually see the other person for better connection to help ease the isolation.

We are running interactive zoom classes with our members and these have been key to keeping our community together to help one another through this quite different time period. It also serves as a great way to check in on people to make sure they are safe, well and linked in if they are requiring assistance in anyway.

3. Stay Strong

Undertake activities that will enable you to stay mentally strong and try as much as possible to adopt a positive mindset. This can be done by:

Reducing negative noise. E.g by limiting time spent watching the news or engaging with negative social media influences. It is important to stay tuned to the key announcements but be careful not to infiltrate your mind with continuous negative, fearful messages that will cause heightened anxiety and worry.

Practicing gratitude & mindfulness. What do you feel grateful for right now? Blue skies, not having to rush to work in the mornings, family and friends? It is important to appreciate the here and now. Be present to the moment.

4. Aim to Progress Something

In a period where you may be feeling like you have moved 100 steps backwards to where you were it is important to have the sense of progressing something forward.

Look for opportunities in the current environment. Is this a time to re-connect with family, spend quality time with your children, learn something new, start a new project, develop a new side to your business, improve your fitness levels?

For example, we are now enhancing a new side to our business (Outside of The Box Fitness) and our members have just started undertaking a 12 week handstand push up strength programme.

5. Form Healthy, New Consistent Habits

Old routines have been disrupted so new habits and routines need to be formed. Now is the perfect time to create healthy self serving habits.

One of my consistent habits is to get up and get dressed straight away. Even if I am working from home this sets me up for the day and makes me feel more productive.

Use this time to cook healthy nutritious food, try new forms of exercise, adopt a daily mindfulness routine. Over time these consistent habits will become your new normal.

6. Only Focus on What You Can Control

It is a waste of your time, energy and mental strength to try and change things outside of your control.

Examples of things you can’t control are the spread of the virus, how others behave and react and the weather.

Items within you control are your own health and wellbeing, your mindset, how you let this situation affect you and your reaction to events.

Let go of emotions surrounding items outside of your control and refocus your energy on events you can have an impact on.

7. Give / Donate / Support Something

Whether this be money, time or general support. Reach out and help others during this difficult time to ensure we all get through it together. Leave no man, woman or child behind.

The true nature of people and communities come out in a time of crisis and this has already been so incredible to see in many different ways. From seeing daily posts and actions that are lifting the spirits of people online to hearing about the 750,000+ people signing up to volunteer to help the NHS. We are all stronger together.

We don't have to do all of it alone. We were never meant to. ~ Brene Brown

This blog has been specifically written to help motivate you to stay fit and sane during the coronavirus pandemic. However the principles and steps outlined could in fact be repurposed for any other time period too. These general steps are crucially important to maintaining sound general wellbeing in any environment.

If you are currently struggling during this time period in any way feel free to reach out to us. You can contact me by email at or via my contact form. Alternatively join our fitness community. Find more information on my gymnasium website

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