This January has been exceptionally challenging. Many people rely on the gym and fitness classes to relieve stress and provide structure. 

Our family time and social time has been taken away from us, and mental and physical health can take a serious toll. Many are working long hours on the front line, risking their health every day during the pandemic. 

Disordered eating is on the rise, and it becomes too easy to overeat when left alone at home around food, or when our regular social supports and structure have been taken away.

We may stay up too late binging television and have difficulties sleeping. Our minds may be running with worries and impair sleep quality.  A lack of sleep disrupts our hormones like leptin, which can lead us to crave certain foods and overeat. One may feel like they are stuck in a vicious cycle of exhaustion without motivation.

The good news is, that despite the circumstances, you can absolutely make changes. It can be tough to get out of a rut when you are feeling overwhelmed, but you are resilient and have the power to change! You can disrupt your patterns by altering your habits, slowly but surely.

Did you know "exercise is a keystone habit that can trigger widespread change throughout your life. There's something about it that makes other good habits easier." 

• Studies show that when people start exercising, even  as infrequently as once a week, they start changing other unrelated habits in their lives, often unknowingly

• Typically people who begin to exercise start eating better and becoming more productive

• They also use their credit cards less frequently and feel less stressed,(we aren't exactly sure why this is)

Small steps can really get the momentum going! 

Other small self care steps to get you started on your change include:

• Taking your supplements most days of the week. My recommendations are magnesium, omega 3, vitamin D, and zinc during the winter.

• Start the morning with a large glass of water (or lemon water), set reminders on your phone to keep drinking
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Focus on getting enough protein in! Try for 20-40g at each meal. I tell my clients to start at 100g/day and then move up from there. DNA is constantly making protein and it is essential for repair and rebuilding the body as well as important for immunity. It also requires more energy to break down, and more energy to store as fat than the other macronutrients

• Purchase a blue light for the winter months. It can be so beneficial in helping with mood and energy levels. They come in visor, alarm, or lamp form.

• Set an alarm an hour before bed to remind you to unwind and put away the devices. 

• Put aside 10 minutes a day for gentle stretching to undo the extra sitting.

• Get outside for at least 20 minute walk everyday ,weather permitting.

• Put on some tunes! This one of my favorites. Whenever I'm stressed or not motivated to workout, some good music can just lift your mindset.