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31 March, 2020
Get lean while in quarantine!

Hey, there all!

You, along with many others, are stuck at home due to the coronavirus pandemic with Netflix, Hulu, binge watching and comfort foods causing you a huge amount of temptation. 

Not to mention the stress of this uncertain time making it easy to resort to stress eating…

The fact is that after this quarantine you’re either going to be in worse shape – having gained many at-home pounds, OR you could use this extra time off to make visible progress towards your best body every.

Here are 12 Ways to Getting Lean while in Quarantine:

Way One: Do Some Burpees. We do this every week. You may ask, can burpees safely be performed at home? Whaaaat??! Bite your tongue! :) You bet. Incorporate a few minutes of burpees into your morning and evening routines to burn extra calories and tighten your core.

Here’s how to do a burpee: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead!

Way Two: Reduce Sodium. Did you know that salt causes water retention? You have time now to pay attention to the sodium content of your food, while you’re stuck at home. Limit salt intake by not eating packaged foods and by putting down the salt shaker. You have more time to cook while quarantined. Check out my Monday recipes!

way Three: Pick Up A Book. Challenging the muscles of your core with resistance is a proven way to create a tighter midsection. Since you’re stuck at home and may not have or only have limited exercise equipment, a large book is a wonderful tool to provide such resistance.

Hold the book with arms straight up in the air as you do crunches.

Way Four: Load Up On Fiber. Wonder how fiber could help you shed pounds and look great while in quarantine? It’s actually quite simple.

High fiber foods are nutrient dense and low in calories. This means that you’ll feel full from fewer calories, encouraging weight loss. Try these high fiber favorites: spinach, raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and my favorite, carrots.

Way Five: Lying Side Crunch. You can still enjoy some Netflix while doing this effective move. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.

Way Six: Eat Lots Of Lean Protein. Don’t be afraid to eat when you are on the get-lean-in-quarantine plan. It is really important that you are nourishing your body with quality, lean protein in order to shed fat.

Lean protein helps support muscle growth while controlling blood sugar – all important factors when it come to a flat stomach. Good sources of protein include: chicken breast, ground turkey, eggs, and grilled fish.

Way Seven: Do Some Hanging Leg Raises (if you have the equipment). Now it’s time to target your lower abs, which are also a problem area for most. Traditional crunches and sit-ups neglect to strengthen and tighten the lower part of your abs, so a focused effort is required.

Hanging Leg Raises are one of the most effective ways to strengthen your abdominals. 1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down. If you don’t have a pull up bar at home then do flutter kicks to activate your lower abs. Flutter kicks: Lie on your back, head and shoulders off floor, and raise your legs simultaneously, up and down, quickly. 

Way Eight: Stop Eating Sugar! If you only did this step, and skipped all the rest, you would lose weight and look better by the time quarantine is over. For real. I should have made this number 1!  I can’t emphasize enough how quickly sugar converts into a soft layer of fat.

Yes, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. Once you stop eating sugar your body will no longer crave it, so don’t give in to the initial cravings.

Way Nine: Do Some Mountain Climbers. Here’s a fun exercise that is intensely cardiovascular while also working your core, and is easily performed at home. Add these to your routine to really whittle down your waistline while practicing social distancing.

Here’s how to do a Mountain Climber: 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat. You can do these on the wall, standing, or on an incline using your stairs, a chair or couch.

Way Ten: Pass On The Grains. Sure, whole grains are being touted as essential to a healthy diet, but the truth is that you’ll do just fine without them for a while. Even the heartiest wholegrain bread will encourage fat storage, so put down the breadbasket as you prepare for beach season.

Grains are full of insulin-spiking carbohydrates—the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.

Way Eleven: Do Some Sprints. High intensity bursts of cardio are a proven way to burn away layers of fat, so incorporate sprints into your exercise routine. If you haven’t run for a while, take it easy as you start, and gradually increase the intensity of your sprints.

Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear. This is also a great opportunity to get some fresh air and to get out of the house.

Way Twelve: Start A Professional Fitness Program. You wouldn’t try to file corporate tax returns without the assistance of your CPA, so why would you attempt to transform your body without the help of a professional? I’m here to get you into your ideal, fit body in the shortest amount of time possible. It’s what I do, and I’m good at it. EVEN while you are stuck at home during the coronavirus pandemic.

Contact me about my at-home programs that will get you looking better than ever before. Call or email today to get started. 

If you're interested in virtual personal or group training, click here to get a $150 gift card for the price of $20.​​ The $150 can be applied to a 6mo training program. The gift card is for new customers only..There are only 10 gift cards available. Offer valid until April 15, 2020.

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Don't let being quarantined take your body down the wrong path! I got you!

Committed to Your Fitness Success,

Sidney L. West

614-286-9726

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614.286.9726

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This is the best thing that I could have ever done. I was able to bend down and touch my toes for the first time in years! Barbara
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