Last year the Lithgow Mercury spoke with Vanguard Fitness owner and head coach Phil Evans on how people can stay motivated during COVID lockdown.
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With restrictions once again closing gyms across the state many people have had their daily dose of exercise decreased.
However Evans has made it his mission to help people stay motivated in lockdown.
Last year he developed an online platform to run his program and keep Vanguard's members moving and this year he is keeping his members motivated with at home workouts and challenges.
Evans said exercise was a number one priority when it came to stress relief and increasing happiness.
"Working from home and limited social outings mean we really aren't moving as much so I've developed some top tips to counter this," he said.
Evan's top tips include:
- Wake up and move - take the dog for a walk, do five rounds of five push ups, 10 sits ups and 15 squats or just three minutes of burpees.
- Start your day with water and a high protein breakfast - this will increase satiety and stop you doing laps to the fridge.
- Plan time for a workout - get a family member involved or a friend via FaceTime or Zoom for accountability.
- Get involved in an online health community - being surrounded with people heading in the same direction is a powerful tool.
- Think about future goals - where do you want to be at the end of this pandemic? Stressed and anxious, maybe a few kilos heavier or physically and mentally healthy, ready to rip into life and the fun things that have been put on hold?
Evans said he believed our health is in our hands.
"I understand motivation can be a difficult thing when in isolation but what better time to improve your health.
"Quality sleep, great nutrition and exercise provide the foundations for a healthy immune system," he said.
He said ways in which people could find motivation to exercise included engaging in a community that inspires you and holds you accountable.
"This can be done through joining an online fitness group or reaching out to your local gym," he said.
He also suggested people could challenge themselves.
"I'm sure everyone at some stage was told by their parents they couldn't watch their favourite show until they'd done the washing up or cleaned their room.
"Make a deal with yourself. No watching your favourite show or playing a game until you've walked 3km, done 10,000 steps or completed an hour workout," he said.
Evans said Vanguard were running online classes and providing video tutorials and encouraged people to reach out if they needed some direction.
"At Vanguard we pride ourselves on community and support to go with a quality progressive program that guarantees results.
"Please reach out if you need any help or direction with your health during this unprecedented time," he said.
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Alanna Tomazin
Alanna is a journalist at the Newcastle Herald with a focus on education. She takes pride in regional journalism which she believes is crucial to informing our towns and cities. Have a story? Email her at alanna.tomazin@austcommunitymedia.com.au
Alanna is a journalist at the Newcastle Herald with a focus on education. She takes pride in regional journalism which she believes is crucial to informing our towns and cities. Have a story? Email her at alanna.tomazin@austcommunitymedia.com.au
