An Australian nurse and body builder has shared her advice to maintain fitness and nutrition at home now that gyms around the country have closed due to the coronavirus pandemic.
Sharelle Grant, from Melbourne, said the most important thing to do during this time is establish new home workout routines and eat more protein to improve immunity.
‘So many people at the moment are in the same situation – they’re wondering how they’re going to progress or simply maintain their fitness,’ Sharelle told FEMAIL.
‘But right now it’s not so much about the physical development, but more so about ensuring you continue your performance, move your body, eat well and keep track of your mental health too’.
The 26-year-old works as a maternity nurse and midwife two to three days a week and is also an online fitness coach.
Sharelle Grant (pictured), from Melbourne, said the ‘most important thing’ to do during this time is set a workout routine and maintain a high protein diet to improve immunity
Sharelle’s day on a plate
Breakfast: Egg and bacon omelette with roasted pumpkin
Morning Tea: Rolled oats with coconut milk, whey protein powder and berries
Lunch: Salmon or barramundi with basmati rice and mixed vegetables
Snack: Rice cakes with either avocado, hummus, tuna or a piece of fruit
Dinner: Usually something from the slow cooker with a serving of sweet potato and vegetables
Now that gyms are closed indefinitely, fitness enthusiasts need to adapt to exercising at home by changing their regular routine and creating a workout area to avoid distractions.
‘I think no one should ever underestimate how good a basic home workout can be with a few resistance bands and dumbbells,’ she said.
By putting music on, training in the morning instead of the afternoon and taking time each day to workout – just as you would by going to the gym – is a great way to establish an alternative fitness regime.
At the moment there’s an online trend taking place on social media where fitness enthusiasts are demonstrating fun home workouts to follow, but Sharelle explained it’s important to know what works for you.
‘Don’t follow any online workout just because it looks cool, but instead discover the reason why you’re working out and what you want to achieve,’ she explained.
Sharelle has been working as a nurse for four years after studying at university, and while there is no current vaccine to combat against COVID-19, she suggested a few ways to boost your immunity
For beginners, this is the perfect time to set up your body for good movement patterns and become familiar with different exercises.
‘By the time the gyms open again, you’re going to be a V-8 super engine, ready to take it all on,’ Sharelle said.
Start with easier exercises using light dumbbells to gradually strengthen and develop your body’s capabilities.
‘Get the basics right first and seek assistance if needed through phone apps or fitness couches,’ she said.
The perfect 15 minute workout anyone can do at home
10 x Elevated hip thrusts – these can be done using a coach, resistance band and a light weight placed on your hips
10 x Push-ups – no equipment required or a chair can be used depending on your fitness level
10 x Sit-ups, planks or bird dog exercise
10 x Lunges or single leg hip thrusts
Rest for one minute and complete each round until 15 minutes has passed
Now that gyms are closed indefinitely, fitness enthusiasts need to adapt to exercising at home by changing their regular routine and designating a workout area to avoid distractions
Sharelle has been working as a nurse for four years after studying at university, and while there is no current vaccine to combat against COVID-19, she suggested a few ways to boost your immunity.
In addition to eating healthy, nutritious food, she recommended maintaining a high protein diet and controlling your calorie intake.
‘People are eating a lot more now that they’re staying home all day, but everyone should eat the right food and not just carbs,’ she said.
In addition to eating healthy, nutritious food, she recommended maintaining a high protein diet and controlling your calorie intake
‘Don’t follow any workout just because it looks cool, but instead discover the reason why you’re working out and what you want to achieve,’ Sharelle said
She also suggested focusing on sleeping patterns to give the body the time it needs to recover from the day and getting Vitamin D from sunlight.
As a result of the coronavirus crisis, the health system has been put under pressure and strain, which Sharelle described as ‘tense’ and ‘anxious’.
She said the ‘hardest thing’ at the moment is getting the right information and adjusting to all the constant updates occurring.
Despite the difficult situation, Sharelle is taking it day by day – similarly to the rest of the population – and is keeping up with ongoing changes.