Don’t Put Your Health on Hold

April 13, 2020

Is your gym closed? Is your in-building fitness center closed? Being home everyday may lead you to think that your fitness goals have been put on pause, and you can take the time off. I am here to tell you that the OPPOSITE is true! If you have been fitness driven before, I know you can find ways to get your workout in. If you understand the importance of your body and health, then I know you are driven to continue pushing your best self. And if you are neither, I am here to tell you that this is the perfect time for change. As most of us, our daily routine and schedules have been forced to change. With this unavoidable change that has happened, the sooner you accept it, the sooner you can take control of your actions.


Like I said earlier, now is the best time to commit to your fitness & health goals as you have more time on your hands. This won’t be easy. You are inside all day and continuously being tempted by snacks, extra calories, and an abundant time on Netflix.


Here are a few PRO Tips for staying accountable on your health and fitness during this quarantine!


Plan your workout the night before!

Just like making a general schedule, it is more important to plan ahead your workouts. With the gym closed or limited access to personal trainers, you will need to create a plan for yourself on how you are going to workout. What home equipment do you need? What space in your house will you need? What intervals, repetitions, sets, etc do you plan on doing? Having motivation to exercise is amazing, but not having a plan can quickly take away that motivation and the results will not be there.


Make a Daily Schedule

Creating a daily schedule will help you stay on track with your fitness. Look ahead and see which days you can workout and what time. It might have to be between your 2 & 4 pm conference calls! Having a schedule will make you feel control and keep you sane during this time. Plan when you are going to wake up, eat, work, etc so you know when to put your workout in. Creating and staying on your daily schedule will also keep you accountable if you are feeling bored or unmotivated at home.


Meal Prep

Your nutrition during this time is going to KEY. Being bored and sitting around all day can lead to overeating. Some leniency is okay to stay sane, but stress eating can only lead to more distress during stressful times. Eating right will help you feel better overall. Try to plan ahead with your meals. Laying everything out can help you see everything you are eating and deter you from all the unnecessary snacking! Again, change. Try new recipes. Try new fruits and vegetables. Try new types of grains. Leave the familiar snacks or sweets in the store!



My team of professional personal trainers, yoga instructors, and registered dietitians has created a PRIVATE Facebook page called KB Virtual Fit Club. We have planned daily workouts, yoga sessions, and nutritional presentations to make staying fit during quarantine easier!



Visit our website HERE for details.


There is a 3 Tiered membership to join with being FREE to join as the 3rd tier. We understand many of us have been impacted by COVID-19. Please feel free to join with any tier membership. Each option still supports our team, as we try to provide the best service and content to you!

The Author

Carlo Varquez, M.S.

I believe in the practice of preventative health. The only way to combat chronic diseases is through preventative action such as exercise and diet. My health and wellness career started within myself. After being an active person in high school through sports, my fitness dropped entering college. I gained unhealthy habits that lead to weight gain. To prevent any complications, I made some time to be active again by picking up weight lifting. Through that, I found myself wanting to help others before it was too late for them. As I gained my masters degree, I interned at the Cardiac Rehabilitation department at Advocate Lutheran General. I saw firsthand what cardiovascular disease can do, and what the action plan is to help those people return back to their daily routine. The time to make change is now, but it doesn’t need to be done alone. The science behind exercise is a powerful tool that is often overlooked. I want to motivate and increase self-efficacy to help others achieve their goals.

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