Now is a hard time for almost everyone. So much has changed, and we’re facing so many unknowns.
It’s totally understandable that our previous healthy routines and self-care habits have been on the backburner in this new era of COVID-19.
But it’s been almost two months of this new reality, and I feel that most people are now ready (even borderline desperate!) to reestablish a healthy routine.
I wanted to share 7 tips for jumpstarting your routine for a healthy body and mind. To get you back on your feet, to feeling a little bit more in control and a lot more healthy.
1. Forget the old and accept the new.
I think the first step is recognizing that we must accept our routines will be a bit different now than pre-COVID, and that’s ok. We have to adapt and accept change. It’s a way to grow and become stronger. We have to let go of the desire to go back to how things were, and remember everything happens for a reason.
2. Reflect on what is true for you now, and create structure around your current reality.
Reflect on your current schedule & current to-do’s (which have likely changed over the past few months). NOW, grab a journal and 1) write down:
All of your work tasks
All of your home & family tasks (also considered work)
All of your self-care activities – both those that you are currently practicing and those you would like to incorporate
It really helps to write them all down. It may seem time-consuming but it’ll save you time down the road. Now 2) review the list of work and home/family activities, and mark those that you can delegate and those that are top priority. Now mark which are your top self-care priorities.
3) Next, create a rough daily and weekly schedule focused around your priorities, and make sure you include your self-care priorities. It’s hard to see them as important as work/home to-do’s, but they are.
Analyze what work/home things you can spend LESS time on to allow for MORE self-care.
The key is to be realistic with your schedule and goals. If you’ve given up exercise for the past month, don’t expect to go back to working out 6 days a week. Schedule in 3 days a week and maybe just ½ hour if it’s what you’ve got.
3. Start with the Morning.
Many studies show that if you follow a healthy morning routine, your entire day is a lot more likely to be healthy.
So just start prioritizing YOU in the mornings. Add back that lemon water upon rising. Squeeze in that workout (and/or meditation) and start your day with a healthy breakfast. Make do 5 minutes of journaling. Do that and you’ll set yourself up for success. Even if it means waking up 15 minutes earlier (and going to bed earlier); it’s worth it.
4. Watch the Sugar.
Review your current diet. Be honest with yourself. Are you spending a lot of time baking, which means you’re eating banana bread and cupcakes on a regular basis (vs. before when maybe it was just weekends and special occasions, or hardly ever!)? While baking is a great stress-relieving activity (I LOVE it), SUGAR is the complete opposite.
Sugar is not great for stress nor immunity. And we need our immunity in tip-top shape.
So I’ll suggest some things that I personally apply: 1) try baking only low-sugar healthy treats (I’m happy to share recipes); 2) see how you can cut down on baking desserts for a while, maybe just on weekends; 3) choose only 1 time a day to eat something sweet. And for the other times, we need to do our best to satisfy that sweet craving with fruit and/or tea, or even a spoonful of cashew butter is healthier and I feel works.
I admit that I have personally gone back to having chocolate after lunch and dinner every day, so i’m setting that personal goal of chocolate once a day (for me it’s more needed after dinner) and after lunch I’ll just have a tea and maybe a piece of fruit or frozen coconut (it’s HOT here and that helps, plus I’m obsessed with coconut). But no sugar after lunch. Because being honest with myself, I don’t NEED it every day, every meal.
5. Snack Mindfully.
Staying at home means it’s too easy to grab a snack when we don’t need it, just because it’s there, in plain sight, because our pantry/refrigerator is so close. It can also be boredom. It can also be anxiety. Almost all of us are experiencing some of this, and it’s ok. But snacks won’t cure our anxiety nor boredom. They CAN however make it worse.
What to do? The key is distracting yourself. I know its hard but with practice it works and they you feel better because you realize you did NOT need that snack.
So here goes:
When you go to grab that snack, ask yourself: do you really need it? Are your really hungry? Has it even been 2 hours since you had your last meal? If the answers are NO, then just make a deal with yourself to hold off for ½ hour. Serve yourself a tall glass of water, make a tea (you can add some almond milk, makes it more comforting) and DO something for 15-30 mins. Sit down and send that email. Call a friend/family. Take the dog for a walk around your block if that’s available to you.
Then if ½ hour passes and you still want that snack, grab something healthy. Grab some fruit with a few nuts. I know maybe you want the cupcake but remember it’s not good for your immunity and you’ll only regret it later. Sit down and enjoy the fruit or the snack of choice. However chances are you’ll have forgotten about the snack (the distraction and the liquid always help).
6. Put a Stop to the Daily Booze
If you find yourself drinking almost every day night now (or just drinking more than before), it’s time to accept that IT IS NOT helping your health. Everyone is different but usually sticking to 2 days a week where you drink, and keeping it to 1-2 drinks per day is OK. More than that can start to interfere with your healthy routine. So aim for cutting back wherever you are (if that’s become a potential issue for you). You’ll enjoy it more when you do have it.
Swap the pre-dinner wine for a kombucha or coconut water one day. And another day, swap your zoom happy hour for a zoom fitness class. And keep your happy hour to only once a week!
7. Book an Online Fitness Class ASAP
Yes times are changing and for some of us, working out alone at home isn’t easy. Maybe you have kids entering your room, or you don’t feel you have the right set-up at home, or you miss the group class format. But again back to my first point, we have to accept the new reality and make the most of it for now! It doesn’t have to be perfect, but once you get back to working out regularly, you’ll realize it was worth it. And you’ll be more motivated to staying healthy.
I offer the most amazing full-body 1 hour workouts via Zoom and I’d love for you to give it a shot. Just for being my awesome blog supporter and reading this, I’ll give you your first class for FREE! I have barre, yoga, cardio sculpt, fusion of barre-yoga,.. but if it’s not your thing, that’s cool, there are TONS of options available out there, and trust me, there is something for you.
YOU DESERVE TO GIVE THAT 1 HOUR OF LOVE TO YOUR BODY. If you schedule your class and ask for support from your family, YOU CAN DO IT.
Just be realistic with your schedule, maybe it can’t happen daily but if you really want to, I bet you can pencil it in at least twice a week. Remember, it’s about PROGRESS NOT PERFECTION.
TAKEAWAYS & ACTION
Be realistic with yourself and allow yourself to enjoy your comforts (sweets, alcohol, snacks) once in a while, no need to go cold turkey, but it’s time to get back to creating some structure. We can’t just sit around and wait for this to be over because no one really knows when it will be over. Or if we’ll ever go back to the way we were before.
So grab your journal ASAP (do it daily or at least once a week), create your weekly schedule, and jot down what you’ll commit to for this upcoming week, reflecting on these 7 tips. Maybe it’s just swapping one dessert a day for fruit this week. Maybe it’s adding in one yoga class. SHARE IN THE COMMENTS BELOW WHAT YOU’RE COMMITTING TO THIS WEEK!
And after that, it becomes easier to keep adding on each week, and slowly but surely your healthy routine will be back. Maybe it’ll be even healthier than before. Don’t expect nor judge, just give it your best. And don’t forget to share with me as I’m here to support you!
LIKED THIS BLOG? SHARE WITH FRIENDS / FAMILY / ANYONE YOU KNOW WOULD BENEFIT FROM THIS ARTICLE. AND PLEASE SHARE YOUR COMMENTS BELOW!