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Staying Healthy during a Pandemic

Updated: Jul 3, 2022

- Maintaining good health doesn't happen by accident. It requires work, smart lifestyle choices, and the occasional checkup and test.

FOOD AND DIET - A healthy diet is rich in fiber, whole grains, fresh fruits and vegetables, "good" or unsaturated fats, and omega-3 fatty acids. These dietary components decrease inflammation, which can damage tissue, joints, artery walls, and organs. Going easy on processed foods is another element of healthy eating. Sweets, foods made with highly refined grains, and sugar-sweetened beverages can cause spikes in blood sugar that can lead to early hunger. High blood sugar is linked to the development of diabetes, obesity, heart disease, and even dementia. There are so many different dietary theories and bio-individuality is very important. Finding the right dietary lifestyle that works for you is exciting and can lead to long lasting results.

BENEFITS OF PHYSICAL ACTIVITY - Physical activity is also necessary for good health. It can greatly reduce your risk of heart disease, stroke, type 2 diabetes, breast and colon cancer, depression, and falls. Physical activity improves sleep, endurance, and even sex. Aim for 150 minutes of moderate-intensity exercise every week, such as brisk walking. Strength training, important for balance, bone health, controlling blood sugar, and mobility, is recommended 2-3 times per week.

COPING STRATEGY FOR STRESS - Finding ways to reduce stress is another strategy that can help you stay healthy, given the connection between stress and a variety of disorders. There are many ways to bust stress. Try meditation, mindfulness, yoga, dancing, playing on weekends, and taking stays/vacations.

Finally, establish a good relationship with a primary care physician. If something happens to your health, a physician you know —and who knows you — is in the best position to help. They can recommend tests to check for hidden cancer or other conditions.


Let’s talk about interesting facts about Lifestyle and Health.


Lifestyle refers to the characteristics of inhabitants of a region in a special time and place. It includes day to day behaviors and functions of individuals in job, activities, fun and diet. According to the World Health Organization ( WHO), 60% of related factors to individual health and quality of life are correlated to lifestyle. Millions of people follow an unhealthy lifestyle. Hence, they encounter illness, disability and even death. Problems like metabolic diseases, joint and skeletal problems, cardio-vascular diseases, hypertension, obesity, and so on, can be caused by an unhealthy lifestyle. The relationship of lifestyle and health should be highly considered.

Today, wide changes have occurred in the lives of all people. Malnutrition, unhealthy diet, smoking, alcohol consumption, stress and so on, are the presentations of unhealthy lifestyles that are used as the dominant form of lifestyle.

Therefore, according to the existing studies, it can be said that lifestyle has a significant influence on physical and mental health of human beings. There are different forms of such influences.

Variables of lifestyle that influence our health can be categorized in some items:

Diet and Body Mass Index (BMI): Diet is the greatest factor in lifestyle and has a direct and positive relation with health. Poor diet and its consequences like obesity is the common healthy problem in urban societies. Unhealthy lifestyle can be measured by BMI.

Exercise: For treating general health problems, exercise is included in lifestyle. The continuous exercise along with a healthy diet increases your health. Some studies stress the relation of active lifestyle with happiness.

Application of modern technologies: Advanced technology facilitates the life of human beings. Misuse of technology may result in unpleasant consequences. For example, using computers and other devices up to midnight, may affect the pattern of sleep and it may disturb sleep. Addiction to using mobile phones is related to symptoms of depression.

Recreation: Leisure pass time is a sub factor of lifestyle. Neglecting leisure can bring negative consequences. With disorganized planning and unhealthy leisure, people endanger their health.

Study: Study is the exercise of the soul. Placing study as a factor in lifestyle may lead to more physical and mental health. Keeping the mind active could slow the process of dementia. In regard to each factor, systematic planning at the micro and macro level can be established. It can provide a social and individual healthy lifestyle.


Should I get a personal trainer? A health and wellness Coach perhaps.

Some expert who can help and guide me. An accountability partner that would direct me toward my goals and needs. If you're still learning, need motivation or get intimidated, then again, absolutely. ... Want to get serious, then a personal trainer will be the best investment you can make.

There are personal trainers to suit every personality and fitness type, be that aggressive "tough love" motivation or gentler, nurturing support. A personal trainer's goal is to help her clients achieve specific fitness goals, effectively, efficiently, and without injury. Understanding the potential benefits of a personal trainer can help you decide if the financial investment is worthwhile. The benefits, however, of using a personal trainer should be considered carefully.


Define Fitness Goals. A personal trainer helps you define individual fitness goals and creates a roadmap to get there.

Create a Personalized Workout. Personal trainers create a specific workout plan just for you based on the goals you want to achieve.

Trainer Teaches Proper Form. A professional trainer teaches the proper way to perform each exercise movement in your routine.

Motivation and Celebration. Motivation is often difficult to maintain when you exercise on your own. Regular sessions with a personal trainer create accountability, which is a real motivator to not let yourself down or them.

A Trainer Holds You Accountable. If you lack commitment, self-motivation, or just the ability to kick your own self in the pants, a personal trainer could be key to getting your new fitness routine off the ground.

Complacent No More. If your workouts have previously felt complacent, an experienced trainer ensures you won't be bored anytime soon. They teach a variety of exercise methods, and with some trainers, no two sessions will look the same.

Efficiency and Efficacy. An experienced personal trainer will make the most of your workout time, which increases the efficiency of your exercise program. This is especially beneficial when you have a limited amount of time to exercise. They'll know how to optimize every minute you have available in the gym to get the biggest burn for your buck.


WHY HIRE? You're not seeing results. You don't know where to start or where to begin with. You're bored with the same old workouts . You need to be challenged or You want to learn.

There's no shortage of free fitness guides and tips on the internet and social media, which is great -- but sometimes it's more overwhelming than helpful. Figuring out which workout plans to follow, what actually works for your goals, what kind of exercise equipment you need, and if you can even stick to the workout plan is a daunting task. If you can relate to this last point, hiring a personal trainer may be a great solution to get more personalized plans that work for you.

Hiring a personal trainer is a big decision, but it can be well worth your time, even if you are only able to work with one on a short-term basis. A personal trainer can help tailor a custom plan just for you, and provide invaluable support and accountability in your fitness journey. No matter if you're just starting out, or maybe you took a break from working out and want to get back into it, a trainer is the perfect person to make sure you are doing exercises correctly and making the most of your time at the gym.

REASONS to CONSIDER- Here are the top reasons why YOU should hire a personal trainer.

You don’t know where to begin or You're just getting started with a workout routine.

You've been injured, had surgery or given birth.

You need accountability.

Your schedule is so crazy, you don't know when you can go to the gym.

Working with a trainer these days looks pretty different than 10 years ago -- you can hire a trainer to work out with you at a gym. But you can also save money -- and get an experience that's just as useful -- by connecting with a trainer via video chat or in an app. Hiring a virtual trainer also gives you access to people you may not be able to work with otherwise due to location. Finally, if you're worried about the expense of hiring a trainer, you may be able to discount your sessions by doing small group personal training sessions or asking if your trainer will let you split the fee if you bring a friend.

Remember this. Your HEALTH is an investment, not an EXPENSE.

I promote a healthy lifestyle. And teach BIO-individuality. If you need more information and expert advice. Let me know. Let me help and guide you towards the fulfillment of your goals and commitment.



Importance of hiring a personal trainer

Reasons you should hire a personal trainer

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