Quarantine 15? A Guide to Get Yourself Back on Track

Ladies and Gentlemen, let’s face it… everyone thought that summer was going to be cancelled. We all stopped or procrastinated our summer diets because we thought the beaches would be closed so there was no need to develop our summer body. Well, surprise!! Things are opening back up, and the rest of summer and early fall is open. Which means… it is time to get back in shape! (Or at least start taking baby steps to looking and feeling better)

If you were like me, over quarantine you spent most days eating chips and salsa while bingeing The Office. This made me feel extremely unhealthy, greasy, and gross. Now don’t get me wrong, I did exercise over this break. However, the amount of exercise I did was below my normal level. I felt sluggish and a lack of energy to do anything. When I noticed this change, I started to change my diet to help get back into tip top shape. Something else to consider is self care and how implementing daily changes to your routine could help make changes to your body. Many people don’t know how to listen to the needs of their own bodies,  The Secret Language of Your Body is a great resource to jumpstart health and wellness transformation and learn how to listen to your body to make the changes it needs for more energy and a healthy diet. . 

Diet tips that I live my life by

Now, I am not a dietitian or nutritionist; however, I am a lifelong athlete who has always been concerned with maintaining the healthy condition of my body. I follow these general guidelines to keep my body in peak shape. 

 

1. Protein Consumption 

   1. Protein (I think I had a protein powder, but if not then disregard this lol) is a GREAT thing. I always incorporate this into every meal that I eat. Protein gives you energy, sustains you, and repairs sore muscles. Consuming protein fills you up– which prevents you from snacking between meals.

2. Hydration

   1. Water is the greatest thing for your body! Hydration keeps your mind laser focused. I know a lot of people avoid drinking a ton of water because of having to pee so often, but trust me it is worth it. Water clears your skin and helps flush your digestive system. I myself find it difficult to drink water throughout the day, but I have a secret hack for y’all… a cup with a straw. I find myself more willing to drink water if it is in a straw cup. I have no idea why the straw makes drinking water more attractive, but it does. 

3. Whole Grains 

   1. I know wheat bread is a scary thing for most people, but they are so good for you! Whole grains have the capability to sustain you over long periods of time. 

4. Veggies 

   1. Not only are vegetables low in calories, but they also have amazing health benefits (but you probably already knew that). However, vegetables do indeed taste gross half of the time. Consider spicing them up with a blend of herbs and spices. Dust off one of your mom’s old cookbooks and see what combinations you can try to add some color into your diet! One of my favorites is The Whole30 Guide to Health and Freedom, which has a ton of quick and easy ideas to transform your life. 

5. Fiber 

   1. Fiber is great for your digestive health! It can also relieve bloating which makes the “morning skinny” last all day long. 

6. Don’t skip meals 

   1. Yep that’s right. Don’t skip a meal. Skipping a meal can make you feel like you are getting skinnier, but in actuality you are making yourself overeat whenever you consume your next meal. Eat smart, don’t skimp out. 

exercise and wellness

Another big thing that adds to any healthy lifestyle is exercise. You need to exercise everyday for at least half an hour. I find it easiest to exercise first thing in the morning (obviously after I have had my coffee to give me a quick burst of energy). 

Now I know running is not everyone’s forte, but there are plenty of free apps that can customize workouts for you to do! Personally, I really like the Nike Training App. This app allows me to pick workouts that fit my lifestyle. You can pick time based, rep based, cardio, endurance, muscular, and a ton of other options! This app has changed my life. Things I found myself to need during these workouts though are: a yoga mat, dumbbells, and a set of wireless headphones so I could hear what the instructor was saying! 

I also use the Nike Run Club app that tracks my mileage when I run. This app also has great coaches that talk to you throughout your run; I found that the best way to keep track of my mileage is with an armband that holds my phone while I run. I love this aspect of the app because running by myself is very boring and unmotivating.  Looking for more resources? Check out Losing weight and staying fit on a budget.