Stay Fit day to day
Stay Fit & healthy - Day to Day
We have put together this article to give some guidance and support on how to stay fit and healthy during this period of Covid-19, or even start by being more conscious of your health and well-being whilst having a little more time on your hands. We have broken this down into key sections that need to be thought about, sleeping until 10am is not mentioned (so you may be able to keep getting away with it).
Build Some Routine and Structure
Establishing a routine doesn’t mean that you need to get out of bed at 0500! Indeed, you should apply some pressure to this to get started, but first set yourself some realistic goals and targets, which can either be daily, weekly or monthly. Below is a simple example of how to apply this:
| Month | Daily | Weekly | Monthly |
|---|---|---|---|
| June | Wake up 30 minutes earlier - Stick to a diet 5 times a week | 45 minutes Exercises - 3 times | Lose/gain 6 lb |
| July | Wake up 30 minutes earlier - Stick to a diet 6 times a week | 45 minutes Exercises - 4 times | Lose/gain 6 lb |
| August | Stick to a diet 6 times a week, tracking my Macros | 60 minutes Exercises - 4-5 times | Lose/gain 2 lb |
Structure your day and week, allowing time for crucial activities such as;
● Sleep: Allow 7-8 hours – It is proven that sleeping less than 7 hours can have a negative impact on your health and increase your risk for serious conditions such as heart disease and diabetes.
● Eating: Ensure you are well fuelled! Lack of sufficient food and nutrients can lead to tiredness, hair loss and skin conditions.
● Work: Highlight your most productive times and utilise this. We all have those ‘brain fart’ moments, however, try to understand when you work best and exploit that time for maximum outcome.
● Workout: Just get it in!
● Down time: Ensuring you have suitable down time is the most important part of a hectic week - allow yourself to rest and recharge.
● Social media: Social media can become an easy distraction and also something that can trigger the wrong emotions. Understand how and why you use social media and control the usage instead of letting it take over your time.
● Have a day off: Do what makes you happy! Don’t beat yourself up, take a day to zone into yourself and find some inner peace. Meditation, long walks, deep conversations once in a while can go a long way.
● Get outside: Fresh air has proven to help stimulate your thoughts and lighten your mood, not to mention the importance of getting vitamin D from the sun, which helps with energy, mood and your immune system.
Understand Your Preferred Types of Home Workouts
HIIT home workouts: High-intensity interval training (HIIT) is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue. This form of exercise is great for fat loss and muscle toning.
Muscle focused home workouts: Focus on a certain muscle group 1-2 times a week and build a program suited to you. Various options can be found online and there are great trainers out there that can help build the perfect program for you. However, don’t be fooled by any trainer selling you a generic training or diet plan as unless this is tailored to your goals the desired outcomes, it won’t be achieved.
Checkout GYMFLUXUK Instagram for some great workouts!
Running or jogging: Watch out for our next blog, giving you guidance on how to start jogging and build your own program for this.
Instagram live workout champs:
Check these guys out if you need a trainer and join their community for daily or weekly workouts.
Bradley Simmonds - Instagram
Ciara London - Instagram
Following on from this, we will also be sharing some home workout blogs perfect for everyone! Make sure you subscribe to our newsletter!
Workout music: Never underestimate the power of music. For centuries, music has been a great tool for communication, education and motivation as it can improve your mood in a matter of seconds. Help boost your performance and give you some well needed motivation, the power of music is beautiful and shall forever go on.
For a range of fantastic music mixes great for working out check out artist Mercedes Benson
If you’re a fan of house music check out Dj Jordan A
Types of Diets
We all struggle to find the perfect diet to suit our eating habits, however, the main thing is to start and don’t ‘wait for Monday’, start tomorrow! By starting tomorrow it means being conscious of what you eat and slowly building towards your healthier lifestyle or strengthening your current one. It can only take 600 calories a day for you to gain half a stone in a month! That's 1 muffin and a glass of Coke, or 6 biscuits!
There are several diets that you can try; ketogenic or ‘keto’ diet, intermittent fasting, paleo diet, zero sugar diet and many more. However, nothing will beat finding a healthy balanced lifestyle that is consistent, whereby you consume a balanced diet eating the calories your body requires to achieve your body weight goals.
Build yourself a basic program – Week 1 should never be drastic. Try to track your goals and intake by simply using a notepad, your phone or an app, or simply just start simple with some set meal times and portion sizes. One cheat day or meal will not ruin your diet so don’t be too hard on yourself, enjoy it when it comes and then let it go and remain focused on your goals. A simple sign on the fridge like ‘lose weight’ or ‘gain muscle’ can help keep you motivated, and on top of it all staying hydrated is the key to success! Consume a minimum of 2-3 litres of water a day depending on your training needs and remember a glass of water can easily replace a packet of crisps!
Some fantastic pages to check out for awesome recipes:
Vegan
Low calorie desserts
Simple healthy recipes
BAM organic provides awesome organic protein shakes, which taste like your favourite milkshakes! Use Code GYMFLUX10 for 10% off store-wide.
For any support on training or diet plans reach out to one of our Gymflux athletes:
Moziah Pinner: Instagram
PT Pee: Instagram
We all struggle to find the perfect diet to suit our eating habits, however, the main thing is to start and don’t ‘wait for Monday’, start tomorrow! By starting tomorrow it means being conscious of what you eat and slowly building towards your healthier lifestyle or strengthening your current one. It can only take 600 calories a day for you to gain half a stone in a month! That's 1 muffin and a glass of Coke, or 6 biscuits!
There are several diets that you can try; ketogenic or ‘keto’ diet, intermittent fasting, paleo diet, zero sugar diet and many more. However, nothing will beat finding a healthy balanced lifestyle that is consistent, whereby you consume a balanced diet eating the calories your body requires to achieve your body weight goals.
Build yourself a basic program – Week 1 should never be drastic. Try to track your goals and intake by simply using a notepad, your phone or an app, or simply just start simple with some set meal times and portion sizes. One cheat day or meal will not ruin your diet so don’t be too hard on yourself, enjoy it when it comes and then let it go and remain focused on your goals. A simple sign on the fridge like ‘lose weight’ or ‘gain muscle’ can help keep you motivated, and on top of it all staying hydrated is the key to success! Consume a minimum of 2-3 litres of water a day depending on your training needs and remember a glass of water can easily replace a packet of crisps!
Some fantastic pages to check out for awesome recipes:
Vegan
Low calorie desserts
Simple healthy recipes
BAM organic provides awesome organic protein shakes, which taste like your favourite milkshakes! Use Code GYMFLUX10 for 10% off store-wide!
For any support on training or diet plans reach out to one of our Gymflux athletes:
Moziah Pinner: Instagram
PT Pee: Instagram
To read more About us head over to our About us page
To learn more about our fight against plastic head over to our ‘Say no to plastic’ page
Written by: Roberto.Abbate