More and more of us are finding ourselves cooped up at home. As you work from home and find yourself unable to enjoy many of the social and physical activities you used to, social distancing and isolation can quickly become a drain on your physical and mental health. 

Rather than focusing on what you can’t do during this quarantine, try taking advantage of this time to improve your health. Check out these tips and recommendations for your health and wellness journey during your time at home. 

Get more steps!

No matter where you live, you have likely been encouraged to get outside for a walk if possible while still maintaining social distancing recommendations. If you can take an additional walk outside or live around some good hiking trails, take advantage of that time. Try giving yourself a break for a 30 minute walk, either outside, around the house or even walking in place. You likely have more sitting-around time than you’re used to. Use that time to keep yourself moving and you may find a new habit you want to maintain even after the quarantine.  

Focus on your mental health.

Almost all of us are feeling a strain on our mental health after weeks of being isolated socially and physically, especially with the constant stream of bad and scary news we are seeing. Dr. Russell G. Buhr, a pulmonologist at U.C.L.A. Health, said “good mental health promotes good physical health.” 

Focusing on your breathing, especially diaphragmatic breathing, is a great way to help reduce anxiety. Now is also the perfect time to try meditation. There are plenty of apps and YouTube channels you can use to learn meditation techniques. With your extra time, you can also focus on that book you’ve been meaning to read or a hobby you’ve been wishing you could prioritize. Using an activity that you find relaxing is a great coping mechanism for anxiety and boredom. And although you can’t physically go visit with your friends and family, a phone call, video chat or online chat with your circle of loved ones is essential for keeping everyone’s mood up, anxiety down and staying connected. 

Improve flexibility and mobility.

Many times we can get in a rut of focusing only on specific lifts and less on our overall flexibility and mobility. While stretching may not help shed unwanted pounds, it’s an essential part of keeping your mind and body healthy and happy.

According to the Mayo Clinic, you should be stretching at least two to three times a week. As you invest time in your stretching, keep in mind how your body is responding to a stretch and remember that you shouldn’t feel pain, just a little tension. Yoga is a fun way to guide you through stretching while also getting your heart rate up, improving your overall mental health, too. 

Prioritize your emotional health.

It’s totally normal to begin feeling some level of depression during an isolation that most of us haven’t experienced before. You may also feel angry, scared or overwhelmed. All of these feelings are part of your emotional health and they should not be ignored. Embracing your creativity - whether through a craft project, art project, writing or even cooking - making something can help improve your mood. Now is also a good time to start a journal if you don’t already have one. Writing out your feelings, whether in a journal or letters to someone you’re missing right now, can help you to identify your emotions and explore where they are coming from. 

Reduce stress as much as possible.

If you haven’t already, consider using supplements designed to help reduce stress. One option you may consider is a hemp oil. Hemp oil is a THC-free, meaning it won’t give you a “high,” rather it has been shown to help with everything from anxiety, depression and PTSD to reducing inflammation and pain. This broad spectrum formula can supplement the other ways you are focusing on your health. A couple drops under your tongue can round out your new-found self-care focus and help in ways that exercise and meditation can’t.

Other stress reducing ideas include:

• Going for a walk
• Standing in the sunshine to get some much needed Vitamin D!
• Listening to your favorite song. 
• Taking 5 minutes to breath deeply.
• Calling a friend.
• Dancing it out!

However much time you dedicate to your health, both mental and physical, during your added time at home, you will benefit from engaging in any physical activity you can, prioritizing your mental and emotional health, and supplementing your new habits with supplements designed to aid in recovery and relaxation. Together we can all come out on the other side of this experience healthier, happier and more centered with better habits we can share in together.

Let’s face it, we’re all going through a very stressful and unpredictable time at the moment. With the spread of the coronavirus outbreak, it’s possible and completely normal to be experiencing heightened stress levels.

However, stress itself has been shown to cause a number of negative effects on your body – specifically your metabolism as well as your immune system. If you think these are two separate issues, you might be surprised to find out that your immune cell function and your metabolism are closely related. Therefore, to give your body everything it needs to combat a virus attack, it’s important that we understand just how stress affects your metabolism. 

Addressing Your Adrenal Glands: Even without the added stress of a pandemic, we live in a culture where doing more is always seen as the better route. We’re programmed to be “go-getters” and power our way through any hardship. Which is why it’s not particularly surprising that when we’re faced with stress and exhaustion, we’re not very good at taking care of ourselves and giving our body the necessary break that it needs to recharge.

When you’re stressed, your adrenal glands release a chemical called cortisol, which has the primary function of raising your blood sugar levels. In an immediate response, your pancreas kicks in to release extra insulin into your bloodstream resulting in a sudden crash in your blood sugar levels. This is why it’s common to crave simple carbohydrates and sugars during a stressful time – hence the term “comfort food.” As you may have already guessed, these types of foods only make you feel better for a minimal amount of time, after which your body goes through yet another energy crash, prompting the whole cycle all over again. 

The problem is, since we’re not taking the necessary measures to reduce the original cause of stress, many of us end up getting stuck in this cycle, which inevitably leads to a complete depletion of your adrenal glands. Because they are also the primary source of your metabolism, this is essentially the equivalent of driving a car on empty for an extended amount of time. Not only does your metabolism crash, but along with it, your immune system. 

Sleep and Caffeine: The most effective way to recharge your adrenal glands is by getting plenty of sleep and rest. But because of our “do more” mentality, we’re much more likely to reach for a caffeine boost to temporarily raise our energy. Since caffeine has – what’s referred to as – a half-life, it can stay and accumulate in your body for hours and hours after consumption. This, in turn, leads to a disruption of your sleep patterns. A lack of sleep is no small issue, and puts an even greater strain on your adrenals. 

Exercise: While exercise is extremely important and a great way to release stress, there should be a balance between work out days and rest days depending on the intensity of your workout regimen – especially if your adrenals are overstressed and running on empty. If you’ve on a stringent workout regiment without any rest days programmed in, it might be adding to your exhaustion and further depleting your body’s energy supply. This is why people with drained adrenals and chronic sleep deprivation may not experience the desired results they are expecting from exercise. In these cases, it’s extremely important to do less and let your body rest. 

Whether we like to admit it or not, our bodies have a limited amount of energy. The last thing you want at a time like this is to undermine your body’s natural ability to fight off diseases and germs. That is why it’s especially important to tend to your adrenal system by:

• Prioritizing exercise.
• Getting a quality 8 hours of sleep a night.
• Drinking plenty of water.
• Getting in your daily amount of fruits and veggies. 

And don’t forget to REST! It may seem counterintuitive in our society, but making time to decompress and do less is essential to your wellbeing. This will not only reset and boost your body’s metabolism, but also your immune system, which work in close congruence. Why not take advantage of the downtime forced on us by social distancing requirements and address your body’s underlying needs? The benefits you’ll experience will likely carry over well past the outbreak, and give you newfound energy reserves you may not have known existed! 

Want to learn more about the effects of stress on your metabolism and ways to combat it? Subscribe to our YouTube Channel!

We spent last week discussing why nutrition has to come first and some of the most common mistakes made when it comes to nutrition. Missed it? Check it out here:

In our discussion about proper nutrition before supplementation, it’s also important to cover a popular, incorrect mentality that working out well is what’s needed most to meet your goals. Working out is something we undoubtedly support and love participating in -- but, as professionals, we can confidently say it’s not the end all be all when it comes to achieving your health and fitness wants. Similar to our statement “proper nutrition before supplementation,” you need proper nutrition before successfully working out, too.

Side note: This is why our nutrition coaching includes workout and supplement recommendations but is titled “nutrition coaching!” Once this part of your life is on track and providing the foundation your body needs to thrive, you can then maximize your workout and supplementation results.

Disconnect Between Training and Nutrition

Our co-founder, Raul Hiteshew, notes that most gym-goers hardly change over the course of their training and don’t meet many of the goals they set. This isn’t because their workout regimens aren’t well-rounded; in fact, they may even be exceptional. The culprit for most people experiencing little to no change (even with solid workouts) is…

Their nutrition is subpar to their work ethic.

So much emphasis is put on training in the fitness world, and creativity with training is also emphasized greatly. Unfortunately, the same push isn’t prevalent among the topics of nutrition and dieting. Old mindsets and memorable food charts from grade school are often what people rely on when determining their nutritional needs, and misinformation still circulating from decades ago only adds to this chaos and confusion.

The Low-down

To put it simply, “garbage” or foods with low nutritional content simply cannot fuel your body in the ways it needs to be in its best state. You can be training extensively with a world-renowned coach and still see a plateau in your results or even a weight gain if the effort you’re putting into training isn’t reciprocated on the nutrition side of things.

According to this Sports Medicine article, “ingested carbohydrate stored as glycogen serves as the primary fuel for muscle performance.” As we mentioned in our last blog, so many people who train believe carbs are bad! Yet, your body absolutely needs them to sustain your energy levels -- especially when you take your training to the next level. 

Good News

There’s no magical food (or foods) that will provide the exact nutrition needs of every person.

Wait, that’s good news?!

It means you can focus on holistic, healthy eating rather than trying to obtain a specific product that’s a fix-all. Each body and every area of training holds its own nutritional requisites, and you have the freedom to assess what’s best for you (or, find a professional who can offer assistance). This also isn’t about restriction or old-school dieting; It’s about creating a lifestyle in which your body is happiest and healthiest! This is something that should and can last a lifetime.

We share all of this as an encouragement to you! Positive change is as simple as doing some you-specific research and making a few changes next time you visit the grocery store. Then, you can incorporate those new foods into your diet and decide whether or not to seek professional advice. You or a coach may even decide supplementation would be a great addition to the diet and workout routine you’ve already got going. To learn more about receiving nutrition coaching today, head to https://hivefit.com/pages/services.

That’s it for today! Next week, we’ll talk more about supplements since you now have an understanding of the necessity of good nutrition and the role fitness has in it.

Proper nutrition comes first.

This is what our co-founder, Raul Hiteshew, loves to say!

You can do all the supplementing and working out you’d like and still not attain your goals if you’re missing this foundational piece of the health puzzle. If you’re in this category of missing proper nutrition, no fear! It’s never too late to reshape your diet. If you do consider yourself on track in terms of receiving the nutritional content your body needs, see if there are certain mistakes you could unknowingly be committing.

Basics

Colorado State University has an incredible sheet that lays out a variety of nutritional recommendations specifically for people engaging in significant physical activity. It splits up what our bodies need into very basic categories that you’re likely familiar with, the first three being macronutrients:

Carbohydrates

Fats

Protein

Water

Vitamins

Minerals

Combined, these components allow your body to function as it was meant to. Without them, not so much!

There are copious amounts of information with minute specifications regarding our bodies’ nutritional requirements that we could never hope to fully cover in a single blog, but we do want to spend time going through some common mistakes made when it comes to nutrition. We hope this acts as a starting block for you to create a healthy foundation that you can eventually add supplementation to.

Common Nutrition Mistakes

1. Overlooking the calories in your drinks.

One common example is a fun drink from Starbucks. Oftentimes, these can have exorbitant amounts of carbs when you consider it’s not a meal and everything else in it. A grande-sized Caramel Frappuccino has 57g carbs! Energy drinks are another massive culprit, and even certain nutritional shakes can have ingredient amounts you’re unaware of. Solution: check labels and do research!

2. Not consuming enough calories for the level of exercise you’re doing.

It can be easy to get in a routine and not make frequent adjustments depending on your needs day-by-day. Before working out or engaging in moderate to high-intensity activity, consider what your body needs to perform at it’s best -- not just what it can survive on.

3. Too much protein, not enough carbs.

In the words of Raul in a Youtube video with Philip Blow, “Carbs are not bad! In excess, everything can be bad.” Protein should be your best friend, but so should carbs! We’ll keep saying this, but carbs are truly essential in having energy.

“During digestion, the body breaks down carbohydrates to glucose, which is then utilized for energy or converted to glycogen and stored in the muscles and liver to fulfill later energy needs.” 

4. Focusing on restriction rather than balance.

"Being restrictive is not sustainable. You have to think about looking at this for the long haul," says registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women’s Hospital.

Even if you’re training extra-hard for an upcoming competition, special event, etcetera and have a desire to improve your diet short-term, try to make nutrition a lifelong commitment. Aside from the obvious long-term health benefits, it’ll make the extra push for special events that much more attainable while reducing your risk for cancer, heart disease, stroke, and diabetes among other serious conditions.

Another great resource we’ve found that has links to a variety of helpful sites covering various nutrition topics is https://www.nutrition.gov/topics/basic-nutrition/healthy-eating.

Reminder

Everyone is going to have different nutritional needs. This is why we offer nutrition coaching for general clients and competitors!

We offer unlimited communication throughout it after the initial consultation, and we also include workout and supplement recommendations. All adjustments, nutrition-based ones included, are done as often as needed to maximize results based on feedback, progress pictures, and weight updates. 

Email Info@HiveFit.com for more details, and stay tuned for the next 3 blogs in this series on “Proper Nutrition Before Supplements.”

We’ll leave you with the question: 

How can you revise your diet to make it focused on long-term health and receive the energy and nutrients you need?

On our last blog, we went through some of the benefits of whey protein and precautions to take while using it. BUT, we have yet to cover how to make it a part of your nutrition plan!

To quickly recap one of the biggest precautions:

A product that says “Whey Protein Isolate” on the label, by law, only has to be 51% whey protein isolate. The other 49% can often be made up of inferior sources of protein (or other components), such as concentrates or casein but most likely fillers, gums, thickening agents, amino acids, etc. not listed on the label.
WHAT?! We’re still shocked, too, which leads us into our first point:

1. Purchase a whey protein powder that’s clean.

Companies can be incredibly misleading with their labels and advertising, so don’t skip out on your research. Some things to look for are NO

Banned substances

Gluten

Added sugars

Binders or fillers

Hormones, antibiotics, rBGH and rBST

Artificial Sweeteners

Artificial Colors

Fun fact: this is actually a list from our whey isolate products! #shamelessplug

You can also look for additional advantages of the whey protein you’re viewing. For example, you can find this on our site:

Our whey has a perfect blend of naturally occurring amino acids that are almost identical to the human muscle tissue profile thanks to the highest standard sourcing we could find in the world. This means our protein is truly human-compatible and not perceived by the body as a foreign substance, therefore making it highly absorbable without causing any inflammation at the cellular level! This translates to a healthier protein powder that is easier to digest and great for any goal or fitness level. 

2. Find a flavor you think you’ll love AND that will pair well with whatever you’re planning to mix the whey protein powder into. 

Some flavors you find may include Chocolate, Vanilla, Peanut Butter, Mint, Mocha, and Cookies & Cream. Our customers have found HiveFite whey protein isolates to taste great in foods/ drinks such as

Coffee

Oatmeal (instead of using sugar)

Shake with bananas and/or strawberries

Plain water

Almond milk

Peanut butter powder and oats

Shake with fruits and spinach 

Whole organic milk

Shake with frozen berries and chia seeds

Don’t be afraid to get creative! Do whatever sounds best and is easiest to bring together for you.

3. Make sure you take the correct amount.

We typically recommend taking one scoop of our whey protein isolate powders as a dietary supplement, but the amount will always depend on the brand you’re using and your specific daily protein goals. Before altering the amount you take, please consult with a nutrition professional who can assess your unique needs. You can email info@HiveFit.com or message us on Instagram (@teamhivefit) if you have any questions about our products.

4. Assess your experience with the product.

A good whey protein powder will blend smoothly, be clean and creamy, and not have an awful after taste or be gritty or chalky. Additionally, it won’t leave you bloated, gassy, or with stomach cramps! It will feel light on your stomach while tasting delicious.

With our products specifically, we’ve also been told they’re great for picky eaters and can satisfy sweet cravings!

Have YOU decided to try whey protein? Let us know! We hope you’ve enjoyed this series and would love to answer any remaining questions you have.

-- Team HiveFit

Links:

Our whey protein isolate products

In the words of one of our customers, Cal S., “If you are someone who really cares about the quality of ingredients in your protein, this is the protein for you.”

Q&A for our whey protein isolate products

If you missed blogs 1, 2, or 3 in this series, check them out!