March 17, 2020

Coronavirus Update

Stay Calm. Stay Healthy. Stay Safe.

I am not sure any of us could have predicted a month ago that we would be operating under a “Shelter in Place” ordinance today. If you are not in the San Francisco Bay Area, it may be just a matter of days before your area will be placed on the same. If there ever was a time to come together for the sake of humanity, this is it.  Even if you feel heathy and are not worried about getting the virus, remember, it spreads rapidly and  we all need to work together to flatten the curve, keep the vulnerable safe, and return to our “normal” routine as soon as possible. At this point, we may all have a new normal awaiting us, but in the meantime, let’s try to keep some structure in our lives to help maintain our sanity and keep healthy.

Here’s what we can do to stay calm, healthy, and safe:

1. Try to EXERCISE DAILY, even if that means going for a quick walk. Exercise is vital to your body’s immune system and cellular health, not to mention your sanity and brain health!

2. TAKE SOME LONG DEEP BREATHS REGULARLY. I don’t know about you, but the daily uncertainty of what is happening has spiked my anxiety, not to mention the specific worries about family members, the economy, whether or not we will have toilet paper (OK, had to throw in some humor)! My favorite breathing exercises are “box breathing” which the Navy Seals use – breathe in for a count of 4 seconds, hold for 4 seconds, exhale for 4 seconds, then rest for 4 seconds before starting over. The other is the 4, 7, 8. The 4-7-8 breathing technique, also known as “relaxing breath,” involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This breathing pattern aims to reduce anxiety and/or help people get to sleep. 

3. CUT THE SUGAR! This is not the time to binge on your favorite sugary foods! Sugar causes inflammation in the body and may reduce your immune function, impairing your white blood cells’ ability to do their job. Remember, alcohol is sugar too, so go easy on the sauce as well.

4. MAKE NUTRIENT DENSE FOODS YOUR TOP CHOICE. Once again, this is not the time to binge eat all the comfort food you can even if it sounds so, well, comforting. It will not help you stay healthy. Stock up on produce, whole grains, nuts, seeds, olives, nut butters, etc. 

5. STAY CONNECTED. Make sure you are set up on FaceTime, Zoom, Whats App, whatever you need to stay in close contact with your friends and relatives. Isolation is lonely and can be very depressing. Let’s hang together!

6. SLEEP. I believe this is the most exciting thing my teens are looking forward to. More sleep! Sleep is essential to immune function, so this is not the time to skimp on sleep.

7. STAY HYDRATED. Keep drinking lots of water, herbal teas, and lemon/fresh fruit water.

How You Can Keep Working Out with StellaFit

1. I will work with all private clients to come up with a plan for meeting outside or via Zoom.

2. Watch for Rise and Mobilize to start this week on Instagram TV. Please follow Rise and Mobilize on Instagram to receive the videos.

3. Watch for Zoom group workouts to launch next week. I will send out sign up information and times later this week.

4. does have some workouts for you to do at home. Check out the website as I may add more.

5. Set up a 30 or 45-minute coaching session with me to help keep yourself or your family fit and sane, all coaching will be done via Zoom.