As I write this article, every gym in new york is closed due to the outbreak of the coronavirus. If you're looking for a good workout, you're better off going to the park and doing some bodyweight exercises at home because gyms will be closed for some time. NYC Mayor Bill de Blasio announced on Monday, March 16th, that gyms would be shut down in hopes of decreasing the spread of the coronavirus. The mayor also shut down bars, restaurants, and any social gathering places. For the most part, you can still order take out from restaurants and grab yourself a drink. For many gym-goers, this is hard because we have a tough time getting through our week without exercising. Going to the gym is apart of us, and for me, at least keeps me together. Knowing that I can't work out or train my clients is hard, and the worse part is not knowing will this will end.
This moment might be the best time and worse time to focus on your fitness goals because many people are unable to go to work like me, or they have to stay home with their kids because schools are shut down as well. It's also the worse time because nobody wants to get sick with the virus. For the parents who have to stay home with their kids, you and your partners can work out there while the kids are doing school work. Almost every school is moving too remote learning so that kids are still doing work while at home.
I choose this time to write and design an at-home workout program for anyone who might need it. I will be sharing this home workout as well as ways that you can be safe when going outside. I found myself believing that I will be okay, and nothing will happen, but I don't know that for sure. In places all over the world, things have turned for the worse. I recently have seen a warning from the beautiful country of Italy about taking this virus seriously, and I must say after watching how everyone band together singing out of their windows, spreading love, I will be more careful.
As for my at-home workout program, you can adjust the numbers as you wish. If there is an exercise you are not familiar with, then I suggest you go on youtube and watch how to perform the movement. If you have stairs nearby that aren't being used, then you can get even more creative with exercise selection.
While you workout at home, it's best to keep yourself germ-free consistently. As you may already know, the news is encouraging us to stay at home but if you're anything like me then it's very hard. Staying in your home for multiple hours of the day can be depressing and incredibly dull. The best you can do is take out any board games and take this time to sit and spend time with your family. I know this might feel weird because we don't do that until the holidays, but it's the best we got for right now. So if you don't usually do, then I encourage you to sit with your loved ones and take a moment to bond or even call them and have a chat. Text messages help too, so any of that would be great at a time like now.
Also, with many people getting sick, it's best to strengthen your immune system. So that means consuming lots of vitamin C. Water is your best friend, so defiantly keep a bottle nearby. I always preach about the three macronutrients, so be sure to get in your carbs, fats, and protein during the days. Probably the best of them all try to have a fruit or vegetable during or in between meals.
If you are leaving your home during the day, you should wash your clothes after coming in. When you get home, please do not sit on your bed with your outside garments, especially if you were sitting on a bench, train, or any public seat. That's an excellent way to spread germs. I like to believe that everyone is doing their part, but some people are coughing and sneezing without covering their mouth and nose.
Another tip for when you get home is taking off your shoes by the door and not walking into your home with it. Washing your hands is something you probably heard a million times now, but it's crazy how many of us don't do it enough. I even try not to touch my face just because you don't know what you could have got, and without thinking about it. You could have mistakenly touched your face and contracted something. The worse part is giving germs, a cold, or possibly the virus to a friend or family member. The worse nightmare is someone elderly in your family, getting it because the coronavirus seems to be attacking older people a lot harder than the younger individuals. So with everything said, please be mindful.
As for fitness tips, you should take this time to stretch in the morning and at night. Many of us might find ourselves lying around and won't be as active, and flexibility is a must at this time. If you can every 30 mins, try to walk around your home or go for a jog for at least an hour a day. Getting some fresh air will be crucial right now. Please avoid junk food because with more germs floating around, those poor options maybe even worse to have, but if you do, then keep them to a limit.
Also, be kind to one another, so please find it in your heart to smile at someone or say good morning. Many people are scared and worried about paying the rent and or getting enough food for their families. We are all in this together, so the best way to get through this is together. Everyone has to do their part, and I'm doing mine through fitness. I hope you enjoy this workout program.
After this crisis is over, if you're interested in personal training, please feel free to contact me on my cell at 347-742-0098, Or you can email me at Obsessionfitnessnyc@gmail.com.
NASM CERTIFIED PERSONAL TRAINER
NASM FITNESS NUTRITION SPECIALIST
NASM FAT LOSS SPECIALIST
Christopher Gilbert is a Personal Trainer based in New York City and is known for his effective nutrition and workout programs along with his intense training sessions.