Kickstarting your health means back to basics

Summer is just around the corner, and generally, during winter, we are bombarded with “get ready for summer” workouts or “get beach body ready”. But with COVID having a significant impact on our physical health, are we able to get “shreddy for summer” this quickly?

With COVID lockdowns there has been a major impact on nutrition for many people.

Many dietitians and mental health clinicians have noticed a rapid increase in eating disorders since COVID. Whether it is through the stress and anxiety COVID has brought on people, or if these are disorders that are re-surfacing due to the pandemic, professionals are still unsure.

What they do know is people being at home more, is encouraging them to eat more, as they are right next to the fridge. With gyms and pools facing restrictions, people haven’t been able to use them to reduce stress and anxiety, so they have turned to food and alcohol as their way to cope.


What to do with these COVID observations

The main thing is to get people back to basics with meals. Half the plate being salad and vegetables, a quarter being whole carbs, and the other quarter being protein.

Having that balance of vegetables, protein and carbs and that balance of “discretionary extras” which is the technical terms of processed and junk foods. Having a balance, making them a sometimes food and not an everyday food.

Everyday foods should be from the main food groups, getting back to basics and forming a routine to eating healthy foods. We all have our vices. Whether it is through eating or drinking, we all have some way to cope with our anxiety and stress.

It is recommended that we get back into moderation – if you want to drink, go and have Friday drinks at the pub – but make sure it isn’t a daily thing.

With summer just around the corner, keeping on top of our water intake is crucial. We tend to forget about it, especially during those cooler days. Staying hydrated allows your body to flush out toxins and keep your body functioning to its fullest.


Getting healthy isn’t hard; your nutrition is what shapes you into being the best version of your healthy self, with the rest being physical exercise.

Here are a few things you can do to stay healthy during COVID.


  • Eat fruits and vegetables.
  • Make healthy versions of the things that are ‘not so healthy.’
  • Utilise herbs and spices to help your body fight illnesses.
  • Swap out fizzy drinks and alcohol for water or juices for vegetable smoothies.
  • Eliminate processed foods, refined sugar and oils.


  • Go to bed earlier and wake up earlier, it may not be easy, but it’s worth it in the long run.
  • Listen to podcasts and read to educate yourself.
  • Make a goal or challenge yourself over this period, whether it’s no junk food, no alcohol, drink more water, to get out more or be positive.
  • Get outside every day!


  • Exercise in the morning. It will wake you up, get your body moving and give you a positive start to the day.
  • Utilise bodyweight exercises. If you don’t have a gym membership, check out exercises online – there are plenty on YouTube.
  • Join team sports.
  • Quick workouts. Short and fast workout sessions will help you stay motivated and committed.
  • Or go for a walk

Just don’t overthink it!

Written by Pagan Harrison- Brown