Anxiety and COVID: How To Create a Routine That Maintains Your Well Being
Tanner Mackenzie • April 10, 2020
Two Important Contributing Factors To Creating a Successful Routine
Part of adapting to a lifestyle that is aligned with social distancing is establishing a new routine. Oftentimes, with work disrupted and schedules in disarray, it is easy to fall into the trap of a dysregulated daily routine.
This can wreak havoc on our mental and physical well being. Two things I have noticed since practicing social distancing:
1) My eating schedule is thrown off.
2) My workout schedule is erratic.
You might say, "Well, you may gain/lose weight, and you may get a bit out of shape, but that's about it."
However, falling out of routine can have a much more far-reaching impact than just body composition and fitness.
I have an anxiety disorder that is improved by lifestyle factors such as diet and exercise, so when these are not maintained, my mental and physical well being are affected. We could all put in a bit of extra effort to keep up with working out and eating on time, but this is easier said than done.
Two important contributing factors that have been important to my well being at this time are
1) Framing
2) Progression
Say you have been used to working out twice a week at Nova, twice a week at home, and a weekend day of sports (curling, swimming). Well, all public facilities are closed, and you might not be motivated to work out alone at home in addition to your Virtual 1-On-1 Training with us.
So, your new routine might be: Twice a week Virtual 1-On-1 Training, and once a week walking the dog outside. In comparison with your previous routine, this may seem lazy or regressive. It is important to FRAME
your new routine correctly, by understanding that your old routine has little bearing on what you are currently able to execute. This will remove any shame or negative emotions from your thought pattern around your QR (Quarantine Routine).
In order to avoid the opposite end of the spectrum, which represents stagnation and true regression, the second contributing factor, PROGRESSION, must be addressed.
I implement this with all my Virtual Training sessions in the following fashion:
Edward usually trains bench press at Nova. He is comfortable at 100 lbs for 10 reps for 3 sets. Now Edward trains at home and does push-ups. Rather than trying to compare push-ups with bench press, we set a NEW standard of 20 reps of push-ups for 3 sets. Next week we attempt 22 reps of push-ups for 3 sets, and we will continue the progression each week.
Introducing Progression into your routine, training or otherwise, will ensure you find purpose and satisfaction in your QR. This can be applied to any piece of your routine:
Last week Mary walked Roscoe 2km and threw the ball for him 20 times. This week she walked him 2.5km and threw the ball for him 25 times. Roscoe is now a tired puppy.
I hope this helps you in establishing your new 'Quarantine Routine', and that you are able to use Framing and Progression effectively. If you have any questions or need help, reach out to me or your Lead Coach and we will be more than happy to chat!
-Tanner Mckenzie
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It's that time of year again where Halloween candy is everywhere - especially if you have children who are in the trick or treating age. We all know that candy is unhealthy and we are aware of sugar's detrimental effects on our health, from weight gain to cavities... But do you know the risks in eating Halloween candy that go beyond weight gain and cavities? While sugar is certainly a concern, other ingredients in many popular candies can chip away at your health and well-being. The Deceptive Allure of Halloween Treats While eating Halloween candy can be a nostalgic pleasure, the ingredients list tells a different story. I personally love Halloween but about 7 years ago I went clean and gave up Halloween candy for good because I learned it is much more than a sugar problem… Beyond sugar, are ingredients like hydrogenated oils, high-fructose corn syrup, artificial colors, titanium dioxide and common allergens like wheat, corn, dairy, and soy. These ingredients can wreak havoc on our bodies, leading to a host of negative health effects that most consumers overlook. Beware: 5 Ingredients in Halloween Candy With Negative Health Effects 1. Hydrogenated Oils: Hidden Fats Hydrogenated oils transform liquid oils into solid fats and enhance texture and shelf life. These trans fats are notorious for raising bad cholesterol levels, increasing the risk of heart disease and causing inflammation in the body. Look out for the word ‘Hydrogenated’ in candies like Skittles or Starburst 2. High-Fructose Corn Syrup (HFCS): A Sweet Sabotage HFCS is another frequent offender. It’s a cheap, sweet alternative to sugar that can lead to rapid spikes in blood sugar levels and cravings. Overconsumption of HFCS has been linked to obesity, insulin resistance and fatty liver disease. Many people consume HFCS without even realizing it. Candies like Oh Henry and other chocolate bars have HFCS. 3. Artificial Colors: A Rainbow of Risks The colors that make Halloween candy so visually appealing are often the result of artificial colorings like Red 40, Yellow 5 (Tartrazine), Yellow 6 (Sunset Yellow) and Blue 1. Studies have shown links between these artificial colors and hyperactivity in children, as well as allergic reactions as well. Here are some of your Halloween favorites with these colors: Skittles , Maynards , Sour Patch Kids , Jolly Rancher , Twizzlers , Starburst and M&M’s 4. Titanium Dioxide: The White Truth Titanium dioxide is used in many candies to enhance their whiteness and opacity. It is a detergent that damages your gut and decreases your gut microbiome. Any candy that has a white center, like Skittles is known to use this ingredient. 5. Allergens: Hidden Dangers for Sensitive Individuals Finally, we can’t forget the processed allergens like wheat, corn, dairy and soy in many candies like Mars or Snickers . Those who are highly allergic know to stay away from foods with these ingredients but what about the low grade allergic response that most people ignore? Hives, scratchy through, congestions, asthma, sneezing, itchy eyes and mild GI discomfort are all effects of these allergens. The Scary Reality Halloween is a fun time but we’ve really thrown in the towel when it comes to our health based on the things we are accepting as ok. We've created a society where we buy the cheapest, lowest quality candies to give to our children (and ourselves). Most, if not all of the mainstream candy companies produce products that are high in chemicals to preserve shelf life, to entice our eyeballs and to stimulate our brain to want more the moment it hits our palette. We've also bought into the idea that it's ok because it is just once a year... but the reality is that this food is everywhere all the time. If it was just one day on Oct 31 then sure - that could be ok, but most children are coming home with more than 10lbs of candy that they consume over the next 30 days. It’s no wonder why so many of us suffer with health issues including our children. Modern children are being diagnosed with more health problems than previous generations. Things like childhood depression/anxiety, food allergies, ADHD, autism, eczema and obesity are just some of the things we are seeing more of. Stay Vigilant and Read Labels Can we blame our poor health all on Halloween candy? Certainly not - it's more than just candy in October however the amount of candy with the above ingredients being consumed during Halloween and through the year is definitely a contributor. So when it comes to candy, watch out for the sugar but it’s time to wake up to the other ingredients that are damaging us. The best thing to do is read the labels and be aware of what you choose to consume. And hopefully in time we choose to buy 'treats' that are not filled with chemicals. Next year, choose to buy healthier options versus the mainstream candy we grew up with. Healthier Alternatives Here are some options to consider instead of the mainstream low quality garbage that we've been accustomed too: Chocolate Bars Unreal Coconut Bars : This company is on point with way healthier ingredients than the mainstream. They carry an assortment of candies beyond just the coconut bar (which is one of my faves). Granola Bars Made Good : You've probably seen this brand around in stores - specializing in gluten free healthier granola bars. Cookies Simple Mills : Making cookies and baked goods gluten free and with sweeteners that have a lower glycemic index than regular sugar (less of a blood sugar spike) Candies Smart Sweets : Candies without artificial colors and high sugar Lollipops & Jelly Beans YumEarth : W ithout artificial colors Water Enhancer (Vitamin C) Emergen-C : Something different from usual candy - Vitamin C drink crystals that are a much healthier option to candy and kids love em. There are more brands out there but you have to be on your toes when buying. Pay attention to brands, scrutinize the ingredient list and pay the extra money. Every dollar you spend is a vote - the more we vote for the better products for our health, the lower the cost will end up being in the future.
