Covid-19 and social distancing are words we had never heard of until just a month ago, and now that is all we hear about. We are all being affected in some way, but how we choose to deal with it next is what is going to have the greatest effect on our lives and our health. In this time of uncertainty and stress, the best defense is a good offense. You’re probably thinking “how do we have a good offense?” We’re not at war. There is no enemy to battle here, and though you are mostly right, there are things you can do to get ahead of this. Physical and Mental health are crucial right now and we have some tips for how to improve both.

1. Exercise- Exercise is great for your physical health and even helps boost your immune system! (Which something we all need to be thinking about right now.) Besides just the physical aspects, exercise can have profound effects on your mental health. At a time when we’re all struggling to cope with social distancing, financial uncertainty, and worry, we can use all the extra endorphins we can get! Get out and go for a walk. The fresth air and Vitamin D from the sunshine will do wonders for your mood. If you want more of a workout, CrossFit Pace Patriot Pride has set up virtual classes to get your workout done in the comfort of your own home. These workouts are created knowing you’re at home and don’t require any equipment, just a backpack or other objects you can find around your house and our coaches can help you find something to use! We have multiple workouts a day, 7 days a week, so you can jump in anytime. Learn more and get started here.


2. Nutrition- Besides exercise, your diet can really alter your immune system. Take a break from the processed food that’s so easy to grab and go. Opt for whole food options- Meat, veggies, nuts and seeds, some fruit, a good rule of thumb is to shop only in the outer edge of the grocery store. Try to avoid sugar and anything processed. Now that we’re all finding extra time on our hands, try that recipe you had saved for later. Browse Pinterest for whole food recipe ideas. Better yet, save yourself the trouble of finding the recipes, and get started with one of CrossFit Pace Patriot Pride’s Nutrition Program options. If you sign up for our meal plans, a coach will send you a weekly meal plan- including recipes and grocery list!- each week based on your macros and health goals. The consultation can be done virtually with your coach over Zoom to comply with social distancing recommendations. You can learn more about those options and get signed up here. Much like exercise, you will be pleasantly surprised how proper nutrition can boost your mood and overall health.

3. Sleep- Exercise and nutrition go a long way for your health, but if you’re not getting enough sleep to let your body rest and recover, you aren’t going to meet your fitness goals and your mental health will suffer too. The National Sleep Foundation recommends 7-9 hours of sleep nightly for adults. While it’s tempting to binge the Tiger King on Netflix and stay up way too late, your body needs the sleep. Turn off the TV, put down your phone, and get good quality sleep tonight. Try it for a few nights and see how much better you feel!

4. Limit media consumption- It’s good to stay on top of the news, especially right now when it feels like things are being updated constantly. But the 24 hour news cycle can be overwhelming and takes a toll on your mood and mentality. Set a limit for yourself. Maybe only watch the news twice a day, or when there is a new update. Limit Facebook/social media time too. If you feel like it’s bringing you more negativity than happiness right now, you don’t need it! Listen to yourself and do what’s best for your own mental health during these trying times. Step away from the news, go for a walk, jump in to a virtual class and get a good sweat, call a friend you haven’t talked to in a while. Social distancing doesn’t have to mean isolation. In this time of advanced technology you don’t have to be alone. Call friends, catch up with relatives you haven’t talked to in a while, set up video chats.

We aren’t doctors, so please continue to see your doctor and health professionals. We just want to offer our best advice for protecting your physical and mental health. In this time of health uncertainty, the best thing you can do is to take care of your own health BEFORE you get sick. If you can help with your fitness in any way, please contact us! Now, step away from your screen and go break a sweat, grab a healthy snack, or go to bed!