8 Ways to KO The Latest Lockdown!
Let’s face it, we have been in this “Covid fight” for over a year and everyone is tired and sick of it. We are in Round 6 of a long fight. We doubt this will be the last lockdown in Melbourne. So rather than complaining about something that is not within our control, let’s all make an effort to change the game.
I had a chat with our very own world champion and head trainer Nick Tetoros and he’s shared some awesome tips on how to fight through this round of lockdowns.
Self responsibility and preparation are the key’s to fighting this battle and coming out on top. So let’s all focus on the things we can control in our lives and try our best to feel good about ourselves and come out on top as champions.
Here are some of Nicks champion secrets that you can use starting TODAY:)
1. Mindset is Everything!
Research has shown that those who engage with techniques to help focus their mindset may benefit from improved mental wellbeing, as well as be better able to adapt to change, whether returning to lockdown or returning to ‘usual life’.
2. Set Your Alarm - Start your routine as if it was a regular day
When so much seems out of our control, it’s important that we try to establish structure to our days to provide some stability. If you’re working from home, you can create structure by having set start and finish times, allocating a specific space for work, and taking regular breaks.
3. Water to Kickstart the Day
No matter where he is or what he’s doing, Nick will ALWAYS start off his day by drinking his special water. Here’s his secret:
500ml lukewarm water (half cup boiled water and half cold filtered water) with 1 tablespoon fresh lemon juice.
Drinking warm lemon water first thing in the morning on an empty stomach is thought to improve digestion, boost metabolism and helps in maintaining the Ph balance of the body. Lemon water can be actually beneficial for overall health by cleansing internal waste and removing toxins from the system.
4. Morning Stretch
Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage. Set your alarm to wake up 15 minutes earlier and get stretching!
5. Self Care - Fitness and food will change your mood!
We all know this but let us remind you that it’s especially important to stay active during this time. Regular exercise is good for both our physical and mental health. It has many benefits, including:
• reducing the risk of health conditions like stroke and heart disease
• controlling weight
• reducing stress and anxiety
• improving sleep
Proper nutrition and hydration are vital. People who eat a well-balanced diet tend to be healthier with stronger immune systems and lower risk of chronic illnesses and infectious diseases. So you should eat a variety of fresh and unprocessed foods every day to get the vitamins, minerals, dietary fibre, protein and antioxidants your body needs.
6. Social Connection - We all need one another more than ever!
Maintaining regular human connection is more important than ever as we navigate these difficult times. Consider scheduling your regular social catch-ups – whether it’s walking outdoors with a mate, doing a FR virtual class online, book club, trivia night, family dinners, dance parties or just evening chats with friends – in virtual spaces.
7. Meditation
Meditation has been frequently linked to reducing both anxiety and stress in individuals. This is because the act of meditation itself often encourages you to focus on one thing, your breathing. By practising ten minutes per day, you’ll have a clear mind and be more relaxed. Give it a go!
8. Outdoor Walks - Free fresh air and sunlight for all!
Walking improves fitness, cardiac health, alleviates depression and fatigue, improves mood, creates less stress on joints and reduces pain, can prevent weight gain, reduce risk for cancer and chronic disease, improve endurance, circulation, and posture, and the list goes on…
Sunlight levels help to regulate alertness and mood. We also rely on sunlight to convert cholesterol in the skin into vitamin D, which helps build strong bones, and plays a beneficial role in our immune system.
“Surround yourself with people who make you happy. People who make you laugh when you’re in need. People who genuinely care. They are the ones worth keeping in your life. Everyone else is just passing through.”
- Karl Marx