Written by Contributor- UPLIFT Faith & Fitness
UPLIFT Faith & Fitness, LLC founded by Keosha Litmon in Washington, DC was created to connect, inspire, and empower the Black community to elevate in faith and fitness. UPLIFT is a lifestyle brand which encompasses inspiration, purpose, wellness, and workouts. We are a growing and thriving community of like-minded individuals beginning our fitness journey, new trainers, and experienced sports performance coaches elevating in faith and fulfilling purpose. We specialize in connecting trainers to clients, workout accessories, fit bands, apparel, events, and resources in faith and fitness. Portion of proceeds will be donated to UPLIFT mentorship program to help foster growth, development, and support of young Black girls ages 11-15 in the DC area. For more information follow us and join our community on Instagram @upliftfaithfitness and on our website www.upliftfaithfitness.com
Two of our founding members, ACSM Certified Master Trainer, Michael Daniels and ACSM CPT, NASM CES/Online coach, Ian Moore have provided their expertise and insights on how to stay fit during COVID as well as gym tips for beginners. Ian Moore, founder of Moore Gainz LLC can be contacted on Instagram @mooregainzllc and www.mooregainzllc.com. Michael Daniels featured on ABC7DC can be reached on IG @ricklovesgrandson.
Staying fit during this unprecedented time is nothing short of a full-time job. From making sure to get enough steps in and closing rings on your Apple Watch, to researching every available resistance training regimen to do at home, ensuring that we stay active in a dark time has never been more imperative. Below you’ll find a few helpful tips to stay fit during COVID-19.
- Optimizing Time in the Sun. From all the Vitamin D one could want to feeling energetically connected to the world around us. Take advantage of each sunny day that wakes us up by simply getting outside and moving.
- Move Well. Move Often. Whether the goal is weight loss, beating friends in calories burned per week, or just for one’s own sanity, full body movement is imperative to human wellness as a whole and especially vital to fitness during this COVID-19 pandemic.
- Track Your Macronutrients. Now, more than ever or since the last major snowfall of your area, has it been easier to consume more calories than needed in one sitting or even a day. With the constant worrying about social distancing to not having a job, eating as a hobby is at an ultimate high. Food is categorized into three macronutrient or big nutrient categories: Protein, Fat, & Carbohydrates. Consult with a nutritionist or personal trainer with a certification in Nutrition to devise a meal plan based around set macronutrient numbers.
- Drink Water & Eat Your Colors. 70% of the Earth is covered in water and being biological mirroring images of the Earth, so is the human body. Staying adequately hydrated will improve energy, aid in proper organ function, and boost mental clarity.
- Create or Follow a Workout/Exercise Routine. One of the biggest pitfalls for people aspiring for certain wellness and fitness goals is not knowing what do, how often to workout, or how to structure a workout and weekly workout routine that ensures their wellness desires come to fruition. This is where purchasing an affordable program or personal trainer comes in handy.
7 Motivating Gym Tips For Beginners:
1: Never Give up; Fitness is a lifestyle!
2: No one, even the biggest fitness fanatic, wants to work out every time they work out; the key is dedication.
3: Do not be intimidated by the other gym-goers, even the biggest guy in the gym. Most people are so caught up in their own workouts that they are not paying attention to you.
4: If you are not familiar with something, seek professional help. There is no shame in asking for help.
5: Do not beat yourself up after a setback or a bad day or week; just get back on track.
6: Do not compare yourself to others when working out; everyone starts somewhere, so if you can only do small weights, stick to the small weights. Do not feel like you have to keep up with the person next to you. You will get there with time.
7: Some weeks, you will see the changes; some weeks, you will not. The scale does not always change, but you may have still lost body fat and gained muscle weight. Taking before pictures is a good way to see where you started from and where you are.