Training consistently over the past year has been a lot harder than normal. If you’ve struggled to see the gains you expected to, you’re not alone!

Usually in this situation, it would be tempting just to train more, but in the event of gym closures, lockdowns, and lack of equipment, it’s even more important to consider what else you can do to improve your overall health and fitness. Sleep, nutrition, and stress factors can all have a heavy impact on a training schedule (especially during a pandemic!) and prevent you from seeing the results you wanted. Read on for our five healthy lifestyle changes to make for better training.

Get an early night

Sorry to be the ones that break it to you, but binging Netflix into the early hours is going to throw your circadian rhythm out of whack. Even if you’ve got little to do with your day besides train, structure really is key here. Studies have shown that sleeping can actually improve your sporting performance, with lack of adequate rest leading to increased stress, heart disease, and weight gain. To make a healthy lifestyle change, try to implement a sleep schedule that follows a proper bedtime ritual. This could be as simple as not looking at your phone before bed, exercising earlier in the day, and replacing caffeine with a more natural energy source.

Move your body (differently)

If you’re not seeing the same gains from your tried and tested routines, consider switching up your training a bit. There are still plenty of new workouts available on Instagram and YouTube, or you could try running and tracking your progress via MyProtein’s run club. If you’re looking to switch it up and try something a little more Zen, why not try Yoga?

You are what you eat

Less structured training can wreak havoc on your meal prep but with a small healthy lifestyle change it’s easy to get back on track. When shopping for your meals, try and continue getting the right balance between your proteins, carbs, and veg. If whilst working from home you find yourself sitting down much more than usual you might want to think about cycling your carbs, prioritizing foods high in proteins and antioxidants, and adjusting your diet as your training load starts to pick back up.

Alternatively, you could look into tracking your diet with an app. Research by Duke University saw that using a smartphone app to track calories and macros- even without any other dietary counseling helped participants in the study to lose up to 5% of their body weight.

Get inside your head

With lockdown measures slowly lifting, hopefully, the mental stress of the situation has started to take less of a toll. If you found yourself spending a lot more time with yourself than you were previously used to, you should be much more in tune with what makes you tick. As things start to feel a little more normal, and most likely busier, it’s important to stay aware of how you’re feeling at given moments throughout the day. Stressed out? Try some breathing exercises. Feeling a little down? Make time for a small win that will give you a bit of a boost- move around for a bit, or simply make a good brew.

Stay social (safely)

Reaching a plateau in your training can be pretty demoralizing, but it’s always easier to stay motivated with help from your pals. As long as you’re complying with distancing measures, try training with another person outside, joining an online class, or investing in a personal trainer. And, if you’re heading out- don’t forget to pick up our Anti-Viral Filtered Face Mask to stay safe.

Up next, Jen Landesberg shares her top yoga poses for beating stress, plus try this home-workout HIIT session from Elle Edwards.

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Jen Landesberg shares her top yoga poses for beating stress

2021-01-07 11:59:00 • By Georgie Gilbert

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Join LiveFitElle for an at home HIIT workout

2020-11-30 13:25:12 • By Georgie Gilbert

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

References:

Roberts SSH, Teo WP, Aisbett B, Warmington SA. Extended Sleep Maintains Endurance Performance Better than Normal or Restricted Sleep. Medicine and Science in Sports and Exercise. 2019 Dec;51(12):2516-2523. DOI: 10.1249/mss.0000000000002071.

Patel ML, Hopkins CM, Brooks TL, Bennett GG. Comparing Self-Monitoring Strategies for Weight Loss in a Smartphone App: Randomized Controlled Trial. JMIR Mhealth Uhealth 2019;7(2):e12209

Georgie Gilbert

Writer and expert

Georgie is a Fashion Marketing and Communications MA graduate originally from the south. After University she went on to work in Sports for a leading sports equipment manufacturer, where she was lucky enough to work with world-class athletes, top trainers, and inspiring customers alike before taking the experience forward to MP. A somewhat reluctant early bird, Georgie manages to drag herself to the gym most mornings for 7:00 am HIIT sessions or weight training under the watchful eyes of a virtual PT. For some reason, Saturday night takeout always tastes better when accompanied by DOMS.