HOW TO STAY FIT DURING THE PANDEMIC/HOLIDAYS???

I just got off a zoom call with a client of mine and the nature of the topic of the discussion was one that i've had a lot recently, and one I am sure you've had with others or yourself as of lately. How do I stay/get fit now that Covid has closed every gym from here to Timbuktu?

Short answer: Maintain sound fundamental health.

What's this look like?

- 8 hours of sleep (not time in bed, but actual sleep)

- 3-5L of water every day (spaced throughout the day)

- Eat protein at every meal

- 10k-15,000 steps daily

- High Non Essential Activity Thermogenesis (NEAT A.K.A Fidgeting)

- 20-30mins of elevated heart rate

But Josh don't you have to lift weights to make fitness gains? And how do I resist Grandma's famous shortbread cookies?

Firstly, you're either a fool or highly influenced by social media if you think the only way to make fitness gains is via lifting weights. DO NOT GET ME WRONG! In the context of athletic development, increasing strength, and building muscle, lifting weights is important, but not essential. Given our current situation bodyweight/callisthenics workouts are phenomenal for maintaining and improving fitness and body composition.

Here's why....

A) Bodyweight (BW) workouts are great because you can always get better at them. Go faster, last longer, or complete more rounds. There is virtually no ceiling for progress with BW workouts.

B) Diversity. With just 5 movements you can have 120 different combinations. Let alone the 100+ ways you can order them, set up reps and sets, and time frames to complete it in. The possibilities are nearly endless.

C) Space. Takes but a body length of space to complete any and all BW workouts.

D) Time and volume: You can get an awful lot of volume in a short amount of time. For fitness maintenance and growth, having high volume full-body workouts in a short amount of time is crucial. Keeps intensity and demand up and equates to fitness gains.

Here's how...

A) AMRAPs a.k.a As Many Rounds/Reps As Possible in a given time:

Example:

As Many Rounds As Possible in 20 minutes of...

10 alternating lunges (L/R)

20 Squats

15 Sit-ups

20 Shoulder taps

10 push-ups

Awesome because you choose your pace and rest as you need. Lots of work done in a short amount of time.

B) EMOMs or Every Minute On the Minute:

Complete a certain exercise or set of exercises in a minute. You rest as long as you have time left in the minute.

For example:

EMOM x 8 mins of:

5 pushups

5 squats

5 sit-ups

If it takes you 45 seconds to complete all 5 reps of each exercise, then you get 15 seconds to rest before doing it again. x 8

C) METCONS:

A series of exercises with ascending or descending reps.

For example:

100 Shoulder taps

80 Squats

60 Sit-ups

40 pushups

20 Mountain climbers

10 Burpees

All these options are scalable, offer ample volume, are short or can be long, are intense but are driven by your pace, and require only you, yourself, and....well you.

Secondly, to answer the question on grandma's cookies. HAVE A DAMN COOKIE! Having a cookie, let alone going off the deep end and consuming a billion calories, won't spoil your fitness gains. What will however, is you giving up in sadness because you happen to over eat. Yes the scale will go up, but that's because you have more food and liquid inside you. Yes you'll feel like crap, but did you enjoy it? Of course. Have a cookie, enjoy the holiday meals, just be mindful of what and how much you are eating. Opt for a small slice of pie with one cookie, and a small scoop of ice cream. That way you get a taste for everything, you'll of likely satiated your apetite for sweets and will be happy you didn't over eat. If you load the plate up in the first place, you're obliged to eat it all, otherwise you'll be disrespecting your Grandma...don't wanna do that. You can always go back for more if the first round wasn't enough. Be mindful, but remember to enjoy yourself.

The pandemic is no reason to lose gains, shy away from making gains, or make excuses to "take a break".

There are many ways to get after it at home. Follow the above steps and you'll crush your goals.

For 5 dollars ($CAD) in the shop there is a 30-day minimal equipment program that anyone can do. Give it a try and get started on your fitness journey today, no excuses!

"Progression is built through consistency and tested by passion"

JB