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As we approach the end of this time in quarantine from the spread of the Covid-19 virus, it’s very easy to look back and think what an inconvenient time that was for us. Stuck in our homes, not seeing friends, not going out, and watching Moana for the 3rd time in one day because that’s all your 2.5year and 18month old will watch(just me?). We just want things to be back to normal and we want our livelihood to be restored as soon as possible

With that, I personally can say that there have been events from this time that have proven to be helpful to my personal health. Time away from the everyday grind has allowed me to reset, restore, and give convictions towards my mental and emotional health moving forward. Below I have 3 things that this time has allowed me to focus on while being at home, and I will continue to apply as life returns to normal:

Take time to do something you enjoy. Mental health – This is an easy one for all of us. We tend to move towards activities that fill our tank and give us energy and restore us mentally. During this time, taking walks in my neighborhood while listening to podcasts have done just that for me. I took 30 minutes to myself to think about something else other than work or other daily tasks. Topics included sports talk radio, educational talks, or something about my hobbies proved to be a great way to reset my mind.

Application: find an activity that gives you more energy, and provides you an opportunity to disconnect from your daily work and activities.

Connect with your family/spouse Emotional health -One activity my wife and I did while at home was spend time watching a Netflix TV series; we watched all 7 seasons of ‘Mad Men’. This show has a simple story line, but especially well known for its focus on character development. This provided us an easy route to talk and connect. We naturally discussed the plot, characters from the story and how we connected to them personally, and naturally asked questions to each other to further understand. This led us to better understand each other, and also understand ourselves and our own tendencies.

Application: find a simple activity that brings you and spouse together. Anything that can get you to talk and connect. See how it impacts not only your relationship, but how you feel both mentally and emotionally.

Get a coach! Physical health – Before the lockdown forced us all to stay in our homes, I was able to secure some workout equipment for my home. My coach(yes, even personal trainers get coaches), was able to make a regiment that kept me on the right path for my goals, despite not having access to the majority of the equipment I am used to. This secured my thoughts that I always plan to have a coach that can focus on me and my goals, even during hard times like the one we have experienced.

Application: Now more than ever, we need to be proactive towards addressing our physical health. Find a coach that can not only write you workouts, but also coach you and keep you accountable towards your physical goals!

Written by
Landon Whitaker
Personal Trainer
landon@bodyoutfitters.com

It can be easy to get down and look back on the negative of our time in quarantine. I hope this helps you find some positive moments to look back on and capture for your lifestyle moving forward.

It’s no surprise that our society is finding it harder and harder to get a healthy amount of physical activity in our lives. Sometimes even exercising three times per week isn’t enough to counteract the other ten hours per day that we spend sitting down at work, in the car, on the couch, etc.  Have you heard that sitting is the new smoking?

Every year I make a list with my family of the active-ities that we’d like to do that year.  When we do them, we cross them off the list until we’ve done them all. These lists are always perfect for when we “get bored” or “can’t think of anything to do.”  Here are just a few ideas for activities in and around Carmel, Zionsville, and Indianapolis that you can use for yourself, add to or take away from, then pin on the refrigerator to ensure that you and your family have an active summer:

Carmel:

Cool Creek in Carmel
  • Hike or bike on the Monon
  • Visit the Coxhall Gardens
  • Hangout at Flowing Well Park
  • Explore Cool Creek Park
  • Bike on the Carmel Access Bikeway paths
  • Throw a ball or frisbee in Central Park

Zionsville

Hill at Mulberry Fields in Zionsville
  • Walk or bike the Rail Trail
  • Hike through Starkey Park or Turkey Foot Nature Park
  • Run/Walk the hill at Mulberry Fields or Elm Street Green
  • Utilize the fitness trail at Creekside Nature Park
  • Take advantage of the space at Jennings field for throwing a frisbee or playing a game of flag football.
  • Pull together a game of kickball or Home Run Derby at Lion’s Park

Indianapolis:

Indianapolis Canal
  • Canoe/kayak/paddleboat on the canal downtown
  • Hike at Fort Benjamin Harrison State Park
  • Walk around White River State Park
  • Throw a ball or frisbee in Military Park
  • Walk the Indianapolis Cultural Trail
  • Fishing/hiking/swimming at Eagle Creek Park
  • Go for a run on the Central Canal Towpath
Written by
Rollen Dice
Personal Trainer
rollen@bodyoutfitters.com

These lists are only a small number of things to do around the area, and it only took me ten minutes of brainstorming to come up with these ideas.  Take some, leave some, but make your list your own and have some fun in 2020! Send this to anyone you know that may need some summer activity in their life!

It’s not secret that tracking what you eat on a daily basis is the best and quickest way to achieve the body you want.  People do it to lose weight and people do it to build muscle.  The concept of tracking to lose weight can be fairly simple, calories in through food & drink < calories burned through daily activity.   While this method is easier said than done, it is effective to help lose weight.  But what if you don’t want to JUST lose weight.  What if you want to achieve your ideal weight AND be as strong and muscular as possible (like Pat)? This is where tracking your macronutrients proves beneficial. 

What are Macronutrients?  Macros are simply carbs, protein, and fat. Your body needs carbs for energy, it uses calories from fat to optimize hormone function, and protein is a building molecule for muscles, tissues, etc. In a perfect world, your body would get an optimal dose of each in your daily diet. 

Think of it like this:  You own a cadillac, and cadillacs take premium fuel.  Sure, you could go to the gas pump and put in regular unleaded gasoline (I do not recommend this) and sure you could still drive your car and it would still take you places and sure, it would live on (trust me I had one).  Counting calories is like unleaded gasoline in a cadillac, it works.  But your cadillac is your baby, why would you want to put unleaded gas in your baby? You know it runs best on premium gas. Sure it’s a little more expensive and it takes more effort to afford premium but your car functions better, it will last longer, and it will take you to more places. You only get one cadillac right?  You might as well put that premium fuel in the tank.

Tracking your macros is like putting in the extra effort to add premium fuel to your cadillac.  If done correctly, tracking your macros can help you get to your ideal/goal weight with the best body composition possible i.e. with as much muscle and as little fat as possible. It will also get you there with as much energy as possible and with as few hunger pains as possible (not the same as a craving). Oh and once you get the hang of macro tracking you will get to eat more food than if you only counted calories.  When you put it like that, premium gas seems worth it, huh?

There are several macronutrient calculators on the internet that are free to use.  My favorite is the macro calculator found on healthyeater.com.  This calculator offers many different ratios of macros to choose from, depending on your specific goals. 

Written by Rollen Dice
Personal Trainer
rollen@bodyoutfitters.com

Please reach out to me or your Body Outfitters trainer if you need help choosing ratios that are right for your goals and forward this article to anyone you know that could benefit from tracking their macros! 

If you don’t have a trainer and would like to learn more about designing your personal nutrition plan, about personal training, or to get started on a fitness plan that will reach your goals, reach out to me today.