With Covid still hanging over all of our heads, many new narratives can be read throughout the internet and the media. I am a father of 4 kids; my concerns are always going to start with are my kids safe and how they can stay healthy. I know I am not the only one that feels that way. First, COVID is real; I have had several friends who have gotten sick from the illness, some severely ill, and others who didn't phase them. My second question is, how do my kids and myself stay healthy? 

Staying healthy falls under a few different categories to take a step back and evaluate the entire situation. I feel there are four major categories for our health. Those categories are Nutrition, Physical Activity, Mental, and Spiritual health. I am not going to talk about religion. Still, I will talk about ways, even during these unique situations, ways we can continue to nurture are Nutrition, Physical Activity, and Mental well-being. Even with limitations, there are ways to ensure we are keeping each area healthy.

Our Nutrition, I believe, is crucial in keeping us healthy, especially during a more stay-at-home request from local and national governments. Our nutritional habits should not change whether we are now working at home or if we are not seeing our friends and family as often as we would like. A healthy diet will help with all areas of our life, from better mobility, healthy energy levels, and keeping our bodies working at optimum levels (example: blood pressure, Diabetes, Cholesterol Levels... as a few examples). For me having a consistent schedule whether I am working in my house or working in an office, there are three areas of your nutrition you always have control over and fuel your health levels. Number 1 would be frequency; your metabolism is key to a healthy lifestyle. To keep a healthy metabolism, I recommend between 5 to 6 healthy meals. Number 2 is the number of calories a person consumes is key; even though you are eating 6 meals, it does not mean it is Thanksgiving for each meal; it should be healthy servings depending on your activity levels in your upcoming activities next 3 to four hours. Number 3 is keeping your meal schedule is simple, and even if the outside world is changing, you control your activities. Keeping that meal schedule will help in seeing your control.

The second area of our health we can evaluate is our Physical activity levels. For the everyday person, physical activity is a must to optimizing your overall health. With COVID and certain restrictions, how can each person maintain their physical activities and stay fit? An evaluation of goals first, then there are options depending on what your goals are. What are some of those options? 

• Walks or Runs with Friends and Family keeps the heart-healthy.
• Bodyweight exercises
• Outdoor Sports
• Weights/ Cardio Equipment in your Home.
• Gyms that are open with social distancing.

These are only a few things of many that can be done. When your goals align with gaining strength, keeping your heart healthy, and increasing mobility, free weights will help you to achieve those goals and more. One thing with social distancing and staying fit, making sure you have a periodization program in place that specifically addresses your needs and strengths. You will know your very needs based on a successful needs analysis. If you don't have a periodization program in place for any of your activities, the amount of success you can gain will be greatly less. While staying safe and ensuring you keep your health and athletic abilities up, a quality coach can structure a periodized program for you. With new technology and staying safe, an online coach can perform a successful needs analysis, place a program in place based on your needs, and has accountability and instructions when form or attitude is weak.

The last area for keeping the body healthy is overall mental health. We all have hard times; I know I sure do. I am not going to hit on this too much. Keeping the mind active by finding a good book to read. Finding good friends to talk to or a licensed professional, there is nothing wrong with it. We all need to be healthy, and talking through issues and walking through problems with professionals and friends means you care for your overall health.

With the end of the year coming to a close, I like to reflect on the past and look at ways my family and I can continue to stay healthy. There are ways you can stay healthy even during a pandemic. We have several options where we can help you and your family stay healthy. Stay safe and positive; we will all get through these weird times together.