Gyms are closed and winter is coming!how to keep making progress during this dark and uncertain time

For my fellow folks living North of the 45th parallel, days are getting shorter, sunshine is no more, and the dreary days seem to drag on. And it won't be getting any better any time soon. As the snow piles up and the doubts with it there comes a difficulty in finding motivation to continue working hard and staying active. The winter blues.

This time of year proves to have a massive impact on our global mental health. The combination of sh!t weather and increased interaction with fellow co-workers, students, etc. up the volume of those suffering from mental health issues.

As strong of an advocator for physical health I to push heavily for those around me and those I coach to maintain a healthy mind. Truly, a healthy body is a healthy mind. Coupling the aforementioned changes in weather and social interactions with the current political/global climate of Covid-19, Presidential Elections, and figuring out if you'll get a next pay cheque, these times are certainly uncertain.

So let's have a look at a few ways we can keep ourselves from losing our grip on our well accustomed reality.

Step 1:

Firstly, let's touch on realization. It's important to realize the current situation you are in. Take a step back, focus on your surroundings (physical and metaphysical) and illustrate your current social climate. How are things going? Who's around (your circle)? How's the job? Wife? Kids? etc.

Once you've realized you need to assess. Take the questions you asked yourself while realizing and apply them to the future, with considerations of the present. Where will I be in the next few months? If Covid-19 ends/If Covid-19 is still around? How is this effecting me physically/mentally? How has this change effected those around me?

These first two steps allows you to build a personal blueprint. Sort out the odds and ends of the situation and develop an outlook on the whole deal. From here you can start building steps towards tackling this problem head on.

Step two:

Do what you can with what you've got! The importance is maintaining sound mental health via appropriate physical health. This means moving any way you can, eating properly (not giving in to wintering temptations), getting your 8-10hrs of sleep, and smashing back water like it's going out of style. *For those who will not see sunlight for the next 6 months look into taking supplements like Calcium, Vitamin D, and Multivitamins to help your body get the vitamins and minerals it is lacking during the winter months.

Ideally make a plan with these key points. Set aside 30 minutes to develop a weekly plan. How many days will I work out? When? Plan out your meals (prep meals ahead of time), set a reminder for water, and challenge yourself to be asleep for 8-10hrs nightly.

Most importantly, as iterated above, make a plan according to what you have available to you. Bands? Dumbbells? Kettlebells? Towel? Book bag? NOTHING? Figure out what you can do with what you have. Remember...the key is to keep moving.

It is commonly sited that physical activity of even the smallest degree aids in promoting hormones associated with stress relief, clarity, and increased attentiveness. Further benefits such as blood level regulation, improved sleep quality, and appetite suppression all aid in regulating those winter blues.

Here's a few activities and tips you can do to stay busy while at work, home, or away:

1. Bodyweight challenges: You're only as strong as your body...lol no sh!t Josh... But it's true, bodyweight exercises and especially challenges like max planks, pushups, and pull-ups are a great way to get in a superb workout and test yourself. This is the perfect time to see how far you can go!

2. Meditation/Yoga: Whether you currently practice, been hankering to give it a try, or simply need something new to do, try meditation or Yoga. Both show benefits of stress relief and hormone balance. I've implemented 10 minutes of yoga into my morning routine and it has shown significant benefits already. It is as simple as sitting/laying on the floor, closing your eyes, and breathing. It doesn't have to be anymore than that :) Rest, relax, recuperate.

3. Water: Again with the water Josh? YES! Damnit drink your water!

4. Office 21: Don't let your manager see this one. Crinkle up some paper balls and grab a trash bin. Best done with two people. The rules are simple. Feet and butt must remain planted on the seat, one hand to shoot at the bin. Bin must be minimum 2m away. Each player gets a point when they score a paper ball without touching rim, 0.5 point when you hit rim and in, and 2 points if a trick shot is called and executed as called. KOBE! Must be yelled on final shot.

5. Take yourself out to lunch: For those of you uninterested or don't have time for prepping meals than this is a sure fire way to get in some extra steps. Go out to eat. Leave your work space/home space and go see a new scene. I realize a lot of places are closed as a result of Covid-19, so drive throughs will have to do. A change of scenery can be a big moral boost and keep you feeling fresh. Roll down the windows, throw on your favourite tune, and enjoy the time to yourself.

6. Tik Tak Toe: For my younger audience this was the original Tik Tok...yeah the one where people sat around face to face trying to out dupe each-other. Anywho! Play a game or two of Tik Tak Toe or Hangman to take your mind off things, increase positive mental stimulus, and flush out any negative thoughts.

7. Water.Sleep.Eat greens

8. Exercise.

Moral of the post...healthy body=healthy mind=healthy soul.

It's a tough time for many so just know I am there for all of you, my door is always open as a coach and as a friend. Stay strong, stay fit, and stay active....and drink water.

"Progression is built through consistency and tested by passion"

JB