How to Stay on Track with Fitness Goals During the Pandemic

Published on Wednesday, August 5th, 2020 11:20:33 PM

How to Stay on Track with Fitness Goals During the Pandemic

Published on Wednesday, August 5th, 2020 11:20:33 PM

How can you stay on track with your weight loss goals?

We are living in a completely different environment since around March, 2020. The amount of disruptions are unprecedented! No one was expecting this! And here we are, AUGUST!

...And most of us are still living with lockdown-life and restrictions!

We are quarantined, isolated from friends, and worried about our health, finances, and food supply. 

We are working from home or even newly unemployed! Our children are home from school and we have had to become teacher and take on another new role!

On to of all this, we are now taking on extra concern about COVID-19 and worrying about family members contracting it and possibly being alone.


Please remember, YOU ARE NOT ALONE!

We are, quite literally the world over, in the exact same boat. Some have it worse than others but we are all fighting the same invisible enemy.

This will all be taking a toll on our ability to stick to our goals to become healthier people or to maintain changes we have already made.

If you are like 27% of Americans, you seek comfort in food. In stressful times, food can be one of the easiest and fastest ways to self soothe. However, emotional eating causes rapid weight gain & erodes self-esteem by perpetuating feelings of guilt, shame, and inadequacy. Furthermore, it can weaken your immune system and worsen your mood. None of these outcomes are ideal at a time when trying to stay positive and optimistic is critical. It is a cruel cycle and we must find a way that WORKS FOR US to stop it in its tracks.


While you are quarantined and practicing social distancing, there are actually plenty of things you can do to stay on track and continue achieving your goals.

Here are some valuable tips and ideas for keeping you on track when you and your loved ones are trapped at home:

Create structure and routines.

Stick to your normal eating schedule as much as possible, even if your daily routine has changed. Also, make a commitment to schedule some form of exercise every day. Finding ways to stay active is beneficial for your mental and physical health in addition to your weight loss goals. You could go for a walk or run, do a home workout, for example. I have plenty of free resources you can use for home workouts with no gym equipment on Facebook and on Instagram.

You could even join the Fit Bird Fitness Challenge and win some training plans here.

Staying mindful.

Much of emotional eating is unconscious and occurs automatically & mindlessly. Are you physically hungry or emotionally hungry? Always ask yourself this question before eating. Are you bored? Drink some water to see if you are just thirsty too. If the perceived craving goes away after 10 mins, Maybe you were just thirsty!



How can I hold myself accountable?

Always keep track of what you’re eating! A recent study actually suggests that self-monitoring what foods you consume is the most effective way to lose weight. The participants who lost the most weight in said 6-month study spent just under 15 minutes per day recording what they ate and drank. A great tool for this that is totally free is the My Fitness Pal app. Just scan the barcode and LOG YOUR FOOD! You will be surpised at what you can find out about yourself as it tracks your macros (carbs, fats, proteins) plus micros such as vitamins and fibre!



How can I Prevent emotional eating?

In order to stop emotionally eating, you have to put something productive in its place. Write down a concrete list of all the healthy, non-food related activities that give you the relief you are seeking. Below are several strategies to help you end emotional eating! If you think, distraction, you are on the right track already!


  • Try a short meditationIf you are overwhelmed with your new reality, put in your air pods and listen to a quick-guided meditation. Meditation has been proven to help curb binge eating, as well as reduce anxiety and depression.

  • A great one is to listen to an audible book, headphones on, in the fresh air if you can. Use it as self-care time. A GREAT book I recommend is a book by James Clear called Atomic Habits. You can get it on Amazon here. I cannot attest about this book enough! It is a real game changer!!!

  • Work on a puzzleNot only does this serve as an alternative to food, but it’s also a fun family activity to do while you are stuck at home.

  • Call someone who always makes you feel better, play with your cat or dog, or ask a family member for a hug.

  • If you are part of a military family, and you are stationed overseas, calling someone from home, as we know, can really lift your mood! Don't be more isolated than you may already be!

  • Release your nervous energy by dancing to your favorite song, squeezing a stress ball, or taking a brisk walk.

  • Pamper yourself with a warm cup of tea, take a bath, light some scented candles, or wrap yourself in a warm blanket.

  • Watch something uplifting, like a comedy show, or turn to another activity you enjoy.

  • In my house we get the bored games out and play UNO. Although this does turn into sulking an sore losers at times, HA!

Practice gratitude.

The Coronavirus Pandemic is a very upsetting situation; however, we all have things for which to be grateful. Are you are grateful that your family remains healthy, or that you have a comfortable home or place where you can stay safe? Research indicates that a practicing gratitude impacts the neurological pathways that promote positivity. Thus, having a positive mindset is linked to healthier eating habits!

If workouts, habits and gratitude are your thing, head over to Amazon where I have my first workout Journal published!!

It includes a walkthrough to help you create new habits and daily actions, 30 weeks of workout logs and lots and lots of gratitude lists for you to fill out!

Buy it here!


Maintain a positive attitude.

Now more than ever it is important to maintain a positive attitude. If you stop and purposefully think positive thoughts and self-talk phrases, you can have a significant impact on your weight loss behaviors.


How are you staying sane during this difficult time? Get in touch!