{"id":14907,"date":"2021-04-24T01:07:52","date_gmt":"2021-04-24T01:07:52","guid":{"rendered":"https:\/\/www.gh360.ca\/?p=14907"},"modified":"2021-11-13T01:53:41","modified_gmt":"2021-11-13T01:53:41","slug":"pandemic-healthy-living","status":"publish","type":"post","link":"https:\/\/www.gh360.ca\/?p=14907","title":{"rendered":"Pandemic Healthy Living"},"content":{"rendered":"<div class=\"wpb-content-wrapper\">[vc_row bg_type=&#8221;bg_color&#8221; bg_override=&#8221;full&#8221; bg_color_value=&#8221;#4318a5&#8243;][vc_column][vc_empty_space height=&#8221;120px&#8221;][vc_custom_heading text=&#8221;Pandemic Healthy Living&#8221; font_container=&#8221;tag:h2|font_size:75|text_align:center|color:%23ffe123&#8243; google_fonts=&#8221;font_family:Faster%20One%3Aregular|font_style:400%20regular%3A400%3Anormal&#8221; css_animation=&#8221;fadeIn&#8221;][vc_empty_space height=&#8221;120px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<span>With gyms being closed due to the pandemic, many students and adults alike have been left without means to workout. It is hard staying active, eating healthy and having a good routine during the lockdown. But there are some ways to stay healthy and workout at home. <\/span>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_column_text]\n<div class=\"infogram-embed\" data-id=\"372e102b-78dd-4222-954d-a8e50773e83a\" data-type=\"interactive\" data-title=\"Pie Chart\"><\/div>\n<p><script>!function(e,i,n,s){var t=\"InfogramEmbeds\",d=e.getElementsByTagName(\"script\")[0];if(window[t]&&window[t].initialized)window[t].process&&window[t].process();else if(!e.getElementById(n)){var o=e.createElement(\"script\");o.async=1,o.id=n,o.src=\"https:\/\/e.infogram.com\/js\/dist\/embed-loader-min.js\",d.parentNode.insertBefore(o,d)}}(document,0,\"infogram-async\");<\/script><\/p>\n<div style=\"padding: 8px 0; font-family: Arial!important; font-size: 13px!important; line-height: 15px!important; text-align: center; border-top: 1px solid #dadada; margin: 0 30px;\"><a style=\"color: #989898!important; text-decoration: none!important;\" href=\"https:\/\/infogram.com\/372e102b-78dd-4222-954d-a8e50773e83a\" target=\"_blank\" rel=\"noopener noreferrer\">Pie Chart<\/a><br \/>\n<a style=\"color: #989898!important; text-decoration: none!important;\" href=\"https:\/\/infogram.com\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Infogram<\/a><\/div>\n[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_column_text]<span>On an Instagram poll conducted by Jonina Charles, she asked participants to vote on her story if they have or have not been consistently working out during the pandemic. The participants ranged from ages 15-30. A surprising number of participants voted that they have not been working out during the pandemic. In the video below you can follow a workout routine of how to work out your core. The workout was led by our very own Bianca Di Felice. <\/span>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_video link=&#8221;https:\/\/www.youtube.com\/watch?v=PYfk4Wh1oaM&#8221;][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_column_text]<strong>Five Ways to Work on Your Core<\/strong><\/p>\n<p><strong>1: Elbow plank\u00a0<\/strong><\/p>\n<p><span>Start in a plank position with both elbows on the ground. Continue this exercise for 20 seconds. Alex Silver-Fagan, Nike Master Trainer and certified yoga instructor says, &#8220;I love a plank because it is super simple and creates trunk stability and strength that is necessary for nearly every other movement in fitness. It primarily works your core, but really engages your entire body, and creates true overall tension and strength.&#8221;<\/span><\/p>\n<p><strong>2:\u00a0 Raised Leg circles\u00a0<\/strong><\/p>\n<p><span>Lay on your back with both arms to your side, lift your legs up close together and move your legs in circular motions. Keep position for 20 seconds.<\/span><\/p>\n<p><strong>3: Side Leg raises\u00a0<\/strong><\/p>\n<p><span>Lie on your side and lean on your elbow for support, keep legs together and lift one leg in the air and back together. Once you are done your 40 seconds rotate to your next leg. Emily Jaques, a Burn 60 Master Trainer says- <\/span>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_column_text css=&#8221;.vc_custom_1619238846737{padding-top: 45px !important;}&#8221;]<span>-that \u201cleg raises are great exercise to strengthen and lengthen the hip flexors, which play a vital role in core stability and strength. It&#8217;s going to help with your hip mobility which will help with all different areas of your fitness journey, not just strengthening your abs\u201d.<\/span><\/p>\n<p><strong>4: Side Plank\u00a0<\/strong><\/p>\n<p><span>Lean on your side like step 3 with one elbow holding you up and placing your other arm on your hip and hold for 40 seconds.<\/span><\/p>\n<p><strong>5: Side-to-side Lifts<\/strong><\/p>\n<p><span>For this exercise you are going to lay on your back arms to your side, lift your legs up to match your shoulders and down without touching the ground. Continue this exercise for 20 seconds.<\/span>[\/vc_column_text][\/vc_column][\/vc_row][vc_row bg_type=&#8221;bg_color&#8221; bg_override=&#8221;full&#8221; bg_color_value=&#8221;#f7f022&#8243;][vc_column][\/vc_column][\/vc_row][vc_row][vc_column][vc_custom_heading text=&#8221;How to Have a Healthy Body and Bank Account&#8221; font_container=&#8221;tag:h2|font_size:50|text_align:center|color:%238224e3&#8243; google_fonts=&#8221;font_family:Faster%20One%3Aregular|font_style:400%20regular%3A400%3Anormal&#8221; css_animation=&#8221;fadeIn&#8221;][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_column_text]<span><strong>After a long winter and the never ending lockdown, many people are left without a way to workout.<\/strong> It\u2019s important that you remember to take care of yourself.\u00a0<\/span><\/p>\n<p><span>The two tried and true methods of getting into shape are a healthy diet and proper exercise.<\/span><\/p>\n<p><span>Many people, students especially, have not found the time to work out during the pandemic.<\/span><\/p>\n<p><span>Zac Buttivant is a third-year student at the University of Guelph-Humber and he finds exercise very important. \u201cWorking out your muscles keeps you thin and keeps my spirits up in a time of depression during the pandemic,\u201d says Buttivant.\u00a0<\/span><\/p>\n<p><span>Buttivant and other experts have tips for working out during the pandemic, which will be explored later on.<\/span><\/p>\n<p><span>A healthy diet is very important to take care of yourself. If nutrition is taken seriously, your lifestyle will be healthier and more enjoyable. Working out is another way to keep your body fit. Managing your expenses, investing and finding a stable job makes all the difference.<\/span><\/p>\n<p><span>Many people are looking for quick weight loss and washboard abs. Yet nutrition is the first step and fundamental to a healthy lifestyle. Many young students hope to achieve better health and fitness through diets, like keto or the gluten free diet.\u00a0<\/span><\/p>\n<p><span>While those diets do provide results they don\u2019t last long term. \u201cThe way we approach nutrition is all or nothing,\u201d says Tracie Sindrey, program coordinator for Humber College\u2019s nutrition and healthy lifestyle. \u201cWe take categories of food and cut them from our diet,\u201d she says, adding that \u201cthe evidence is very clear they don\u2019t work.\u201d\u00a0<\/span>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_images_carousel images=&#8221;14934&#8243; img_size=&#8221;full&#8221; mode=&#8221;vertical&#8221; css=&#8221;.vc_custom_1618608224979{border-top-width: 150px !important;}&#8221;][vc_column_text]Photo by: Owen Thompson[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_images_carousel images=&#8221;14958&#8243; img_size=&#8221;full&#8221;][vc_column_text]Photo by: David Leo[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_column_text]<span><strong>Sindrey recommends that you establish a pattern of eating. Living healthy is a lifestyle change, not a temporary one.<\/strong> Instead of axing whole groups of food, she advises that you cut down and replace them with different types of food.\u00a0 For maximum effectiveness, slowly introduce the new eating pattern into your life, starting slowly instead of diving head first Sindrey says. \u201cDon\u2019t leave everything the same,\u201d she says, \u201c but make changes you can keep for a lifetime.\u201d<\/span><\/p>\n<p><span>Sindrey recommends both the mediterranian and DASH diets. Both diets encourage replacing, not getting rid of, types of food. For instance, the DASH diet was created in the 1990s and aims to lower blood pressure through healthy eating and limiting sodium. The DASH diet includes small consumption of red meats and saturated fats, factors in high blood pressure.\u00a0<\/span><\/p>\n<p><span>The Mediterranean was created in the 1960s and is similar to the DASH diet but has\/includes a bigger emphasis on fish and olive oil consumption.<\/span><\/p>\n<p><span>The size of the servings you eat are a big part of being healthier. Sindrey recommends getting smaller plates and bowls to help you eat less. \u201cThe right size serving dishware is actually really important to how much we serve ourselves,\u201d says Sindrey. \u201cBuying the right dishware sounds so simple,\u201d but makes all the difference. \u201cIf I eat too much ice cream I need a small bowl and I will eat significantly less.\u201d<\/span><\/p>\n<p><span>Finally, language is very important to dieting. Sindrey wants you to stop using \u2018cheat day\u2019 to describe going off your diet. Having days where you don\u2019t stick to your diet happens, she says, and using the cheat makes it seem like it is bad, even though it is normal.<\/span>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_column_text]<strong>Once you\u2019ve improved your diet and nutrition during the pandemic, it\u2019s time for the next step toward health and fitness: exercise.\u00a0<\/strong><\/p>\n<p><span>Proper exercise goes a long way in keeping you healthy and fit. Do it wrong, and you could get injured and setback even further.<\/span><\/p>\n<p><span>Qamar Iqbal has an Instagram account focussed on fitness with 168 followers at the time of writing and is a friend of the author. He has been using a set workout routine for many years now. He suggests a few exercises for building muscle, and staying slim.\u00a0<\/span><\/p>\n<p><span>For working out your chest and arms, Iqbal suggests starting with push-ups for 14 to 20 reps at 30-second intervals.\u00a0<\/span><\/p>\n<p><span>Buttivant also works out often, but has a warning for those wishing to be safe while working out.<\/span><\/p>\n<p><span>\u201cMake sure you stretch before you start your workout, or you could pull a muscle,\u201d says Buttivant. \u201cIt is also important to drink lots of water during your workout and after you are finished to stay hydrated.\u201d<\/span><\/p>\n<p><span>Buttivant does 100 push ups, goes skateboarding for 30 minutes and does 10 minutes of planking every night.\u00a0<\/span><\/p>\n<p><span>But for students, keeping a healthy body can become expensive. For example, a treadmill can cost upwards of $500 to $2000 on Amazon.\u00a0<\/span><\/p>\n<p><span>But\/yet there are some things to keep in mind or things you can do if you also want to keep a healthy bank account.<\/span><\/p>\n<p><span>For example, if you are trying out an expensive diet, or trying to buy organic food to stay healthy, you need to find the expenses to cover that lifestyle. \u201cChoose the lifestyle you want to live and find out what you have to do and how much work you have to put in to support that lifestyle,\u201d says Iqbal.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span>Finding a good job is a good start, he says, and helps you stay healthy in the long run. \u201dNever settle, like never be content with the amount of money you\u2019re making,\u201d he says. \u201cIf you\u2019re comfortable, that means you can save up a little money to invest it into something and make yourself more money.\u201d<\/span><\/p>\n<p><span>For more workouts, diets, financial tips, and additional information about weight loss and weight gain, Iqbal\u2019s Instagram account is @qamarfit. <\/span>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_images_carousel images=&#8221;14963&#8243; img_size=&#8221;full&#8221;][vc_column_text]Photo by: Owen Thompson[\/vc_column_text][vc_images_carousel images=&#8221;14964&#8243; img_size=&#8221;full&#8221;][vc_column_text]Photo by: Owen Thompson[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<strong>Contributors<\/strong>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/5&#8243;][vc_single_image image=&#8221;14986&#8243;][vc_column_text]Jonina Charles[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/5&#8243;][vc_single_image image=&#8221;14978&#8243;][vc_column_text]Alexander Cianfarani[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/5&#8243;][vc_single_image image=&#8221;14987&#8243;][vc_column_text]Bianca Di Felice[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/5&#8243;][vc_single_image image=&#8221;14980&#8243;][vc_column_text]David Leo[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/5&#8243;][vc_single_image image=&#8221;14989&#8243;][vc_column_text]Owen Thompson[\/vc_column_text][\/vc_column][\/vc_row]\n<\/div>","protected":false},"excerpt":{"rendered":"<p>[vc_row bg_type=&#8221;bg_color&#8221; bg_override=&#8221;full&#8221; bg_color_value=&#8221;#4318a5&#8243;][vc_column][vc_empty_space height=&#8221;120px&#8221;][vc_custom_heading text=&#8221;Pandemic Healthy Living&#8221; font_container=&#8221;tag:h2|font_size:75|text_align:center|color:%23ffe123&#8243; google_fonts=&#8221;font_family:Faster%20One%3Aregular|font_style:400%20regular%3A400%3Anormal&#8221; css_animation=&#8221;fadeIn&#8221;][vc_empty_space height=&#8221;120px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]With gyms being closed due to the pandemic, many students and adults alike have been left without means to workout. It is hard staying active, eating healthy and having a good routine during the lockdown. But there are some ways to stay healthy and [&hellip;]<\/p>\n","protected":false},"author":112,"featured_media":14920,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[141],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/www.gh360.ca\/index.php?rest_route=\/wp\/v2\/posts\/14907"}],"collection":[{"href":"https:\/\/www.gh360.ca\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.gh360.ca\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.gh360.ca\/index.php?rest_route=\/wp\/v2\/users\/112"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gh360.ca\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=14907"}],"version-history":[{"count":0,"href":"https:\/\/www.gh360.ca\/index.php?rest_route=\/wp\/v2\/posts\/14907\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.gh360.ca\/index.php?rest_route=\/wp\/v2\/media\/14920"}],"wp:attachment":[{"href":"https:\/\/www.gh360.ca\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=14907"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.gh360.ca\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=14907"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.gh360.ca\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=14907"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}