The Ultimate Corona Survival Guide to Get Strong and Slim Down for Women In Tech and Consulting

Hey y'all. I know how much of a struggle it is to deal with these home workouts right now haha or maybe just keeping up with your health in general with these crazy times. I really wanted to help in any way I could so I made this guide for you all. Hope it helps. Remember when you take care of your body, your body will take care of you. Feel free to DM me or comment if there's something I've missed and you would like me to add :) 1. Building Strength-You only need 30 min 3x/week at home to work on building your strength!-Focus on 3 sets of each (90 sec rest between each set): push ups, squats, table rows, single leg glute bridges, planks-If you can do more reps of each, YOU ARE BUILDING MUSCLE ;)-working on toning up and losing fat, the priority is to build muscle. If you are limited on time, strength work > cardio2. Snacking-Snacking during this time is going to happen--DO NOT EAT FROM THE BAG--Make sure to grab a little plastic baggy and put your unhealthy snacks in there. Once that bag is done, go eat a meal if you’re still hungry. -Clean out your cabinet. If it's in your house, you are going to eat it. Just get rid of it and keep a bar or two of your favorite dark chocolate as a treat. -Find other snacking recipes like roasted chickpeas (my favorite), roasted asparagus and natural popcorn (don’t get the buttered kind, too many calories!) 3. SleepIt’s so hard to establish a sleep routine during quarantine, but there are a few tips to make yourself sleepy and do the best you can!-Take a hot shower pre-bed (this helps cool your inner body temp so it's easier to sleep!) -Drink ginger tea/chamomile tea-Read before bed and IN-bed!-Avoid any caffeine 6 hours before sleep time-Dim the lights in your house by 7PM4. Working Out/Consistency-Schedule time in your calendar for the rest of the week every Sunday to work out! STICK TO IT!-If you really feel too tired/exhausted, at the MINIMUM still use this time you have ALREADY blocked off to take a walk outside in nature or do SOME kind of movement. 5. Dealing with Stress-Buy plants for your home! Really. It is shown in the research that indoor plants decrease depression (make sure to water them and take care of them ;P) -Have some kind of destress time for yourself at least 10 minutes per day. GUARD THIS TIME WITH YOUR LIFE!! Taking care of yourself will always be a priority and should always be a priority. -->The activity should just be anything you find relaxing without a screen. It can be meditation, journaling, painting, crafting, whatever you want. 6. Eating Healthier-Aim to eat at least one better thing each day you can. It's not about overhauling your diet. It's about improving over time :) -ADD VEGGIES AND/OR FRUITS TO EVERY MEAL!! My fave is watermelon. Yum.-Eat at least 1-2 palms of protein per meal-Increase your fiber through lentils or other legumes-Stop cooking with OIL, use spray oil instead!! Oil is so damn high in calories with not much nutrition. If you are trying to lose weight do not use oil. You can get your fats from nutritious whole foods instead like avocado, nuts, and seeds7. Keep Up Your Cardio!!!-While the gyms may be closed in your area, use this time to start running or continue cardio/ whatever you like to do that gets your heart rate up too. At least 100 minutes per week. When you increase your cardio your body becomes more efficient at burning calories and digesting your food. Feel free to comment down below if you have any questions! Peace,Shannon