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Excess COVID weight? 5 tips for better accountability in reaching wellness goals.

Many people are now struggling to lose weight they gained during pandemic shut downs and are now wanting to lose COVID weight plus the weight they originally wanted to lose!

Raise your hand if your pants aren't fitting like they did in 2019. {*raised hand*} YIKES. Adjusting to life with things shut down, everyone being home, and 24/7 access to the pantry, refrigerator and delivery services has not been friendly to our waistlines, would you agree? Are you ready to get back to your 2019-self and maybe even improve upon that?


Here are 5 tips that many of my clients (and myself) have found helpful during the transition from sweats and pajamas to jeans and dress clothes.


Tip #1 - Keep a schedule.


Oh boy. This can be a challenge, especially if you are working from home and you make your own schedule--which sounds amazing, right? But working from home brings a whole different set of challenges, one of them being keeping a schedule.


Even if you aren't working from home, the busyness of life seems to have returned overnight and you may find yourself overwhelmed with meetings, family schedules, gatherings, etc. What is the first thing to go out the door when we get busy? Taking care of ourselves!


Remedy: Prioritize your workout times by keeping a schedule. Block out time for it just like you would any other meeting or appointment.


Tip #2 - Give yourself permission to start over.


Don't fall into the trap of comparing yourself to what you used to be able to do, how much you used to lift, how fast you used to run, etc. Start where you are today. It is ok to start over. Decide how often you want to exercise. Commit to it and stick to it.


"Don't be afraid to start over. It's a brand new opportunity to build what you truly want" – John Spencer Ellis

Tip #3 - Reward yourself & your success!


Remember, you’re not just responsible for the negative consequences of your actions — you’re responsible for the positive results of your actions too! Which means you should fully enjoy the outcomes of your actions as much as you can.


This might mean rewarding yourself for getting all your workouts done in one week by having a movie night with your friends, or buying yourself something you’ve been wanting for a while.


Tip #4 - Write it down.


Writing down your workouts once you’ve done them, or keeping a gratitude journal can help remind you why you've committed to these healthy activities — even on the days when you're not feeling motivated. Start with writing down your "why" and put it in a place you will see it. Don't write it and forget about it.


Love checking boxes and gathering data? Book a session with Katie to get set up tracking goals that are meaningful to you and that you will continue pursuing.


Tip #5 - Get an accountability partner.


You don’t have to do it all alone! An accountability buddy can help you to stay on track with your fitness goals. You might work out with a friend, or check in with each other on a weekly basis to talk about your health progress.


Telling someone else about your goals can motivate you to keep working towards them. Plus, if you’re working out or setting goals with a partner you can make your goal setting more fun and a social activity. If you can’t meet up with a friend in-person, you can also do this via video chat, or you can share your goal on social media.


According to a 2015 study by University College London in the UK, you are more likely to make a health-changing behavior if your partner does too — so get your loved ones and people who are close to you involved to support you.


Stop expecting different results without taking different actions.


The first step to being accountable is deciding what you’d like to achieve, and what you’re staying accountable for. Do you want to get fitter, or maybe develop mindfulness in your everyday life? What changes need to be made to create a different result?


I suggest you take time to consider how you're feeling and what you need most. You can start small or big on the path to being healthy, but remember that it is an ongoing process. Be kind to yourself and don’t be afraid to just start!



Kelly Sherman, MS, NC, CPT, is a holistic sports nutritionist specializing in athletes transitioning from high school athletics to college athletics. She has a master’s degree in nutrition and is degreed in exercise science as well as a certified personal trainer. With over 20 years of experience in the field, she combines the best of both nutrition and sports sciences to best help her clients reach their potential. To nourish is to flourish!


All content of this blog is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this blog.

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