Chris Freytag of Get Healthy U on discovering why you want to get healthy and how to reach your goals this winter.
With Covid-19 cases surging and flu season in full swing, you want to be prepared for whatever comes your way. To help you out, we’re spotlighting some immunity-boosting fitness, nutrition, and sleep hygiene tips. Read on for some inspo and plenty of clever ideas.
Chris Freytag has been in the fitness industry for over 30 years: She first discovered the movement in the 1980s, just as it was beginning, and later covered health and fitness as a journalist. She then launched Get Healthy U, an online fitness company that helps women get in shape at home.
As gyms and fitness studios closed across the country during the beginning of the pandemic, Freytag created virtual videos for her clients. And since she knows how important it is to maintain a healthy body during the winter, we asked her for some easy-to-follow advice. Here are some ways to take care of yourself right now, so you’ll feel ready to take on the world.
Find your “why”
You really have to know your “why” in order to get healthy. I think a lot of people wait until they have a health scare to start implementing better practices. Instead, try asking yourself “why”: Why are you unhappy with your body? What’s going on with your health? If it’s all about vanity, your routine won’t last, because the results might not come fast enough, and you could get impatient. Especially women in my age group — they never feel perfect enough. But when I talk to people who are consistent with exercise, they aren’t exercising because they want to look good. They’re exercising for other reasons.
Time your workouts
I love morning exercise: It sets you up for the day, and gets you ready to think. So many of us work from home on computers now, and it’s so easy to get caught up in the day. You’re on your first Zoom call or getting to your emails, and the next thing you know, the whole day has gone away. Also at nighttime, I’m too tired; I don’t want to work out. I used to work out at 5:30 a.m., but now I exercise anytime between 5:30 and 8:30 a.m., usually with a virtual workout with one of my trainers.
For anyone who’s having trouble finding time to work out, it’s important to make a schedule. Before the pandemic, you probably scheduled when you’d go to the gym, or to a workout class. Now, you can still plan out your week or your month, and a journal is a great way to keep track of whether you’re staying in line with your goals.
Find your happy place
This summer, I did some outdoor workouts with neighbors and friends right here in my own backyard. Right now, especially, it’s so important to work out where you’re happiest, and that really depends on your lifestyle. Some people have sleeping kids, so they need to go down into the basement. Others like to be near windows. Some people like to stream workouts on the computer, or on their big-screen TV. Don’t force yourself to go to the cold, dingy basement, if you hate it. Work out where you want to work out.
Boost your immune system
Food first! You can’t out-train a bad diet. Experts say people need to do their part by wearing masks, and that’s great messaging, but where is the messaging to eat more healthy food to fuel your body?
I always go back to what Michael Pollan said, which is to “eat real food, mostly plants, not too much.” If you follow that credo, you don’t need a crazy diet, and you’re going to end up with a better mix of micronutrients, vitamins, and minerals, which is going to help boost your immunity.
Also, avoid any kind of fake stuff. On the weekend, you might have a bag of chips, or a burger and fries. That’s fine! No one got sick from one burger and fries. But it’s all about consistency: Eat fruits and vegetables every single day. Stay away from artificial sweeteners, flavors, and colors, because they can lower your immunity and make you tired.
Grab some healthy comfort food
As a snack, I love dipping raw carrots, peppers, celery, broccoli, and other veggies in guacamole and hummus. They’re both super-healthy and easy to make. (Or buy, of course.)
Now that it’s winter, I also love roasting vegetables. I’ll cut them on a Sunday, roast them in the oven, and add them to grain bowls through the week, with a dollop of guacamole or other toppings. Also, homemade soup can be perfect, especially since grocery-store soups have so much sodium. But when you make your own, it’s a perfect healthy meal for the cold weather.
Get ready to recharge
When I was younger, I didn’t sleep and considered that a badge of honor — I’d say, “sleep is overrated.” But when I got older, I noticed that lack of sleep affected my memory and cognitive thinking. I also noticed that my workouts were suffering — when I’d get up in the morning, I’d notice that my heart rate didn’t go up as high and I felt very sluggish. If you’re super-tired, you also tend to eat more. So sleep also helps you maintain your weight, especially as women age. Now I drink decaffeinated tea with turmeric at night and don’t bring my phone into bed. A solid sleep routine is so important for helping you function.
