– Mallory Sutphin

I have a childhood best friend who has a birthday on the day I am writing this. Does anyone else have trouble recalling pretty much every detail from their past yet remember things such as this? Marlin on the bus had a birthday back on March 24th. She was so nice to us little kids. She even once shared her cherry chapstick with me. We put on like 100 coats so it looked like lipstick. Guys- you have some similar ritual here, right? I don’t have brothers. The ones I have inherited through marriage or dating (my sisters, obv) are LOVELY but don’t love sharing stories of childhood feels with me…but I am sure you have some sort of equivalent? No? Ok, try the chapstick thing. It’s a quarantine, why not?
Man. I barely began before I digressed.

Let’s try again.

WESTMINSTER STRENGTH AND CONDITIONING MISSES YOU. Seriously. You don’t know how much. We miss you. We value you. We can’t wait until we can see all of your faces. Preferably, many of you at the same time. It’s weird, because I was so planning on making Beau throw a big 10 year anniversary shindig this July to celebrate YOU ALL, and how much we appreciate the fact that you choose us as your family, every day..or 2 or 3 days a week. Maybe we will do it over Zoom? Maybe it’ll just make this year’s Holiday Party even more spectacular?
For any of you entering week 7 of sheltering-at-home, like me, this Bud’s for you.

Skip the Lysol. Now is the time for you to focus on this building block, especially if it is one that you have not yet mastered. This is the first one that we teach, and for good reason. 98% of the people who walk into Westminster S&C are not eating enough protein. If you are a woman, I would pretty much bet you your favorite person, pet, or your next Stitch Fix order that your protein needs are wildly lacking.
Stay-at-home Goal=
We are taking out all the ‘I couldn’t’s’ from here. We are not going to recommend a scale, or an app. You are already balancing an entire new world. BUT. Every meal. Eat protein. Aim for 25-35 grams, 5-6 times a day. (if you are under 150 pounds, try for 25 grams, over that, 30-35 grams, 4-6 times a day) Again, you don’t have to weigh anything. Just eyeball it.
This can look like:
Eggs (1egg= 6g protein, 3Tb(25g) egg white=1 egg)
Chicken – one palm sized, or deck of cards= 25 grams
Can of Tuna = 25 grams
Beef- try to keep it lean 90% or higher- palm sized, or deck of cards=25 grams
6oz 0% Greek Yogurt= 18 grams
If you eat less than 100 grams of protein a day. We will know.

Calories in, Calories out
Just because it we don’t see you 2, 3, 4 or even 5 times a week- this does not change (sorry). All bodies are beautiful, but if YOU have decided to have less, well, body, then you’re going to have to be in a caloric deficit to make this occur. This can be complicated by a few things, however…even the complications agree that if you are gaining weight, it’s because you are eating more calories than you are burning. Work from home leggings tight? Jeans tighter? Concerned? Try the protein intake first as outlined above. Then start tracking your food intake with an app like My Fitness Pal. All of those sound like old news? Maybe it’s time for a date with Renaissance Periodization. Talk with a coach.

I hear some of you laughing at this point….but seriously. Stop the Netflix Binge and head to bed, Fred. Really, even as an adult you should be aiming for 7 or more hours. The younger you are, the more sleep you need, contrary to popular (adolescent) belief. Turn off those screens off 45 minutes to an hour before bedtime to reduce stimulation to the brain you don’t even realize is occurring. Try for a similar time each night.

Right, right, I know we are in a PANDEMIC. But what are you going to do about it? Literally. Look at what you are in control of- you. That’s about it. Maybe some young kids, if they are in a good space? Find a podcast, some music that you like, a movie or book that enthralls you. Hell, start knitting. Stress=cortisol=bad news. Stress can foil all the hard work you are doing to stay on track with getting enough protein, sleeping, and managing what you are putting in your mouth. It can derail your goals.
If you are having a hard time managing right now- that makes 100% absolute, total sense. If stress is the thing that is undoing you right now- reach out, talk- let someone know.

Move Your Damn Body
Here we are. You know you are actually on a gym website, yeah? I agree that these last 7 weeks have been HARD. Maybe it has been 6, or 5 for you. Maybe you are unlike me and have not counted. Maybe you lost count. I know that my last normal day was March 11, 2020. (Fitting, my ‘number’ is 11. I will still keep it…What’s your number?) Please join Westminster S&C’s Facebook page that is available for members- there is an at-home workout posted daily. They are posted for many reasons. One, because we love and miss you. Two, because we know you have limited equipment and all are looking for a way to TRAIN, like we have taught you. Three, because even though we cannot train you in the way our hearts desire, we want you TO MOVE. Strength is an amazing thing, and since you are reading this, you are strong. We will get that back for you in no time. For now-use that strength to fill this in-between with as much moving as you can find. Dance party with your kids? Only counts if you squat one of them. (Please send video) Backyard golf? Perfect! Sprint between the holes (Yes, parents, sprint. Your kids will approve). Long walks? Go. (Reduce that STRESS!) Blessed to have access to a barbell and weights? Hell yeah. Let’s go. We got you. Make sure you’ve messaged a coach for a program, because this quarantine is for you! (PSA- train your spotters)

Lordy, I am full of words. I think it is because I miss every one of you so much. Even you weird 5am people who I mostly haven’t met. So, please. Eat protein. Sleep. Be mindful so your stress levels aren’t through the roof. AND….move your damn body.

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