Get Lean While In Quarantine (or After!)

When you read this, it’s hard to say whether we might be in “quarantine”.  It’s been an uncertain, challenging, and maybe even just a strange time for us all, with a little chaos mixed in too. I love my kiddos, but trying to work at home while managing a kindergartener and 2^nd grader, fulltime, has been a new venture! I am sure many of you can relate to!

But there is one thing we can all agree on: Our health is a top priority!

So make today the day that you take 1 step towards a healthier and happier mind and body, no matter where you are in your health journey. I sent out these tips to my email readers and I hope you will find it beneficial too, whether we are “in or out” of quarantine.

Get Lean While In Quarantine!

You’ve been stuck at home due to the coronavirus pandemic with Netflix and comfort foods causing you a huge amount of temptation. Not to mention the stress of this uncertain time making it easy to resort to stress eating…

The fact is that after this quarantine you’re either going to be in worse shape – having gained many at-home pounds, OR you could use this extra time off to make visible progress towards your best body ever. The best time would have been to start yesterday, but the next best time is now☺

Here are 10 Steps to Getting Lean while in Quarantine (or anytime):

Step One: Do Some Burpees. Can burpees safely be performed at home? You bet. Incorporate a few minutes of burpees into your morning and evening routines to burn extra calories and tighten your core.

Here’s how to do a burpee: 1) Stand with feet shoulder-width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to the squat position. 5) Jump up with arms overhead.

BURPEES & ALTERNATIVES 

Not ready for this move? Start with squats – after all you can sit and stand from your chair or couch multiple times to get the blood flowing and momentum going!

Set a timer for 10 minutes and alternate 10 reps of squats with 10 push-ups.

Don’t tell me you “can’t” do pushups – when there is a will there is away! You can modify the push-up position by

a) Dropping to your knees or

b) Putting your hands on an elevated surface like your couch, bed, or even kitchen counter.

We’ve been sharing these types of alternatives with videos on our Facebook page, via my emails, and even during live, interactive virtual workout sessions.

I know how easy it can be to get stuck on the couch, but you have to get moving! You CAN do it! I believe in you!

Step Two: Reduce Sodium. Did you know that salt causes water retention? You have time now to pay attention to the sodium content of your food, while you’re stuck at home. Limit salt intake by not eating packaged foods and by putting down the salt shaker.

Step Three: Load Up On Fiber. Wonder how fiber could help you shed pounds and look great while in quarantine? It’s actually quite simple. 

High fiber foods are nutrient-dense and low in calories. This means that you’ll feel full of fewer calories, encouraging weight loss. Try these high fiber favorites: spinach, raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots. 

Step Four: Crank Out Some Bird Dogs. You can still enjoy some Netflix while doing this effective move to strengthen your core and lower back. This is a good one for all your postural muscles.

Step 1) Get on all fours, 2) Lift the opposite arm and opposite leg, simultaneously, parallel with your back.

BIRD DOGS & ALTERNATIVES

I really like this exercise not only for the physical effectiveness, but it is good brain training too! Isn’t priming your mind and preventing dementia and Alzheimer’s (or even brain fog) an added benefit too;)

 Step Five: Eat Lots Of Lean Protein. Don’t be afraid to eat when you are on the get-lean-in-quarantine plan. It is really important that you are nourishing your body with quality, lean protein in order to shed fat.

 Lean protein helps support muscle growth while controlling blood sugar – all important factors when it comes to washboard abs. Good sources of protein include chicken breast, ground turkey, egg whites, and grilled fish.

Step Six: Stop Eating Sugar. If you only did this step and skipped all the rest, you would lose weight and look better by the time quarantine is over. I can’t emphasize enough how quickly sugar converts into a soft layer of fat.

Yes, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. Once you stop eating sugar your body will no longer crave it, so don’t give in to the initial cravings.

Step Seven: Do Some Mountain Climbers. Here’s an exercise that is intensely cardiovascular while also working your core, and is easily performed at home. Add these to your routine to really whittle down your waistline while practicing social distancing.

Here’s how to do a Mountain Climber: 1) Get into a push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat. Mountain Climbers are a lot like walking, jogging, or sprinting in a push-up position. Marching in Place is a good alternative, too!  Don’t focus on what you “can’t”, focus on what you CAN do!

MOUNTAIN CLIMBERS & ALTERNATIVES

Step Eight: Pass On The Grains. Sure, whole grains are being touted as essential to a healthy diet, but the truth is that you’ll do just fine without them for a while. Even the heartiest wholegrain bread will encourage fat storage, so put down the breadbasket as you prepare for beach season.

Grains are full of insulin-spiking carbohydrates-the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.

Step Nine: Do Some Sprints. High-intensity bursts of cardio are a proven way to burn away layers of fat, so incorporate sprints into your exercise routine. If you haven’t run for a while, take it easy as you start, and gradually increase the intensity of your sprints. This is also a great opportunity to get some fresh air and to get out of the house.

Stuck inside or sprinting out of the question? Start by walking or marching in place. Take extra trips up and down the stairs. Again, focus on what works for you and get some extra movement in your daily routine, not only to “get lean”, but most importantly to improve your overall health!

Step Ten: Start A Professional Fitness Program with a Personal Trainer You wouldn’t try to file corporate tax returns without the assistance of your CPA, so why would you attempt to transform your body without the help of a professional? I’m here to get you into your ideal, fit, healthy body in the shortest amount of time possible. It’s what I do, and my team is good at it. EVEN while you are stuck at home during the coronavirus pandemic.

You can learn more about Summer’s North Canton Personal Training & Bootcamp location, Summer’s Fitness at www.summersfitness.com, or Call/Text 330-497-2474.

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About Summer: Summer Montabone has a passion for helping people live happier and healthier lives. Her passion has evolved over the years (established) as a personal trainer (1997), health & PE teacher (1998), NSCA-CSCS (2003), NPC/IFBB Fitness Champion and Pro (2004), and gym owner (2007). Summer has faced numerous amounts of adversity from years of trauma, including, a battle with postpartum depression beginning in 2011.  Summer has received several accolades since 2011 and has made it her mission to help others become the CEO of their own life.