Your Wellness Guide for Navigating COVID-19

To my dear gorgeous friend,

I hope this email finds you healthy and safe during this challenging time in our world.  I’ve been sitting back, thinking, listening and watching as the world changes on an hourly basis.  Mostly, I’ve been working on how I can support you and your loved ones during these crazy times.

We are all in this together and the truth is, I don’t have all the answers.  What I do have is an endless amount of love for you, so I’m going to do whatever I can to help you with your health and wellness.  We must be a community and stay together.

My cousins in Italy (who are all healthy to date) are having a rough time of it and even so they find time every evening at 7pm to go to their balconies and sing and then again at 9pm to shine their flashlights.  They want their community to know they are safe and well and nothing will break their strides.  

They are about 10 days into our future of this unprecedented world crisis.  What they said is that they didn’t realize the gravity of the situation and kept going out to restaurants, nightclubs and being their social selves.  They didn’t listen and spread the virus like crazy. I implore you to listen to what the government is urging us to do and stay home as much as possible, wash your hands, use hand sanitizer and gloves when you go to the market.

Governor Hogan issued an executive order this Monday that all gyms and fitness facilities must be closed.  Unfortunately, this included my small little studio where I thought I had control since I see only one or a few people at a time.  Now, I am training people over the internet and, so far, it’s working out pretty nicely. My weight release clients have always been online so that is ongoing.

My point is that we all need a sense of normalcy in our lives so I am going to try to keep my schedule and life as “normal” as possible and I urge you to do the same.  

I’ve decided to offer some FREE fitness classes in my facebook group so feel free to join the group and do the workouts.  Most of them, no equipment is needed and are suitable for all people as I give low impact options. Here is the link:

I’m sharing all of this because so many people in our communities are vulnerable right now because they are either over the age of 60 or have a compromised immune system.  Personally, my family and I are taking extra precautions right now and staying home as much as possible and I implore you to do the same.

In the coming days we may find ourselves in the same situation as Italy and the gap is closing.  This is the time that we need each other more than ever. We have to pivot our lives and be nimble to the necessary changes and have compassion for ourselves and others.

The critical message the experts are giving us is: To minimize the damage from this pandemic, we have to flatten the curve.  What that means is that we can control the speed of transmission of COVID-19 by practicing social distancing, wearing gloves, using hand sanitizer (I’ve never been a huge fan of hand sanitizer but now I certainly am!), washing hands and more. You can check out this helpful article as well.  

If tons of people get infected at once, the healthcare system will NOT be able to keep up.  Read about the healthcare crisis in Italy and you’ll see what I mean.

As I’ve been researching and collecting information from other reliable leaders this past week, I’m passing it on to you.  

My hopes are that it gives you some peace and clarity during this unprecedented time in all of our lives.

Your Wellness Guide:
7 Ways to Support Yourself and Others 

1. Physical distancing and social connection.
We are social beings and we need human touch and interaction.  This is critical to our emotional health. Right now, we need to keep our physical distance and still keep connected.  Remember we are doing this to protect ourselves and others. For every known case there are likely, up to 10 undetected cases.  Some of them are asymptomatic carriers who are responsible for 80% of all new cases. Stop the spread my friends. 

Here are some reliable resources on how you can help:

Social Distancing:  Johns Hopkins 
Flatten The Curve: Centers for Disease Control and Prevention and World Health Organization

Remember to stay connected with your community: Call your mom, call your friends, video chat with them, chat with your neighbors on a walk just keep your distance.  If you are in need of some movement and motivation, join me for FREE workouts on my facebook page:

2. Cleaning and hygiene 

The reason that COVID-19 is spreading so fast is because it’s passed on through talking, coughing, sneezing and the droplets land on you or innate items such as your clothing or furniture. This makes for a cleaning nightmare because you have to sanitize everything and remember to not touch your face. You have to wash your hands 20 to 30 seconds with soap and hot water and if you can’t then use hand sanitizer.  I know you know how to wash your hands and still it’s a good idea to take a look at this guide from the WHO to make sure you’re covering all your bases. 

3. Take mental breaks to help reduce stress.
Your mental health is critical right now and taking mental breaks from the news is imperative.  I watched way too much news this week, so much more than normal and I found myself completely drained by the end of the day.  Today, I listened for 20 minutes this morning and that was it! If I need more information, I’m sure my family and friends will inform me.  

I know you may be frightened and want to stay on top of the news and I urge you to take a mental break from it.  

Remember that stress affects all of your body symptoms including your immune system so let’s stay calm and carry on. 

Keep yourself and your family occupied with things that you love to do, dance, sing, read, go outside and play! 

When I experience high amounts of anxiety, I make sure that I exercise and riding my bike has been the best medicine in the world for me.  Walking meditations work wonders as well as the dogs and I do them every morning. I don’t think they are doing the breathing part but they are present beings anyway.

4. Get your beauty sleep.
Your body rejuvenates itself when we are sleeping which is why we call it beauty sleep.  Sleep is critical to strengthening the immune system which will help to fend off viruses.   Remember that you must take care of yourself before you can take care of others and if there is one single thing you can do for yourself, it’s get enough sleep.  Seven hours is sufficient and eight hours is best!

5. Nutrition and hydration for health.
Eat the way that mother nature intended us to eat, whole foods that come from the earth.  My slogan is: Eat what walks, flies, swims or grows. The more that man has processed our foods, the worse they are for us.  Remember to eat your vegetables, fruits, lean proteins and nuts. They are all high in nutritional value and important to keep a strong immune system.

Hydration is critical to boosting the immune system as well and to helping you feel energized and healthy.  Check out the water cure for detailed information about how to stay hydrated.  Remember that coffee and alcohol are dehydrating and can be devastating to your health.

Since we are taking very few trips from the house to the grocery store, we are stocking up on food.  Remember though, you only need so much toilet paper and others need food as well. Buy smart but don’t hoard. Some stores are opening an hour early for seniors so if you are 60 + go early. The other thing you can do is go a half hour before closing when there won’t be crowds.

6. Move your Mass.
You can move your mass right outside your door in your front or backyards or walking the neighborhood.  Sunshine and nature are very healing for the body and the mind. Go for a hike in the woods with the family and if you see other hikers, step six feet to the side and let them pass.  Turn up the music and dance and sing and stretch and have a good time with your life. I heard somewhere that movement is medicine.

Also, you can tune into my facebook page for FREE workouts.

7. Generosity.
Our lives have been shifted virtually overnight and we have to adjust and pivot and remember we are all in this together.  Be kind to one another, support one another and be courteous. We all need one another now more than ever. 

Here is a list of things that you can do now to help:

  • Donate to your local food bank.
  • Check in on your elderly neighbors to see how you can help.
  • Foster a pet. Animal shelters are struggling to even keep personnel to help with the animals and there are fewer adoptions.  This unfortunately means more euthanasia. According to the CDC, WHO and the American Veterinary Medical Association pets are NOT at risk of spreading COVID-19Now that we are spending more time at home, it may be the best time to invite a new family member into your home.

I love you dearly and I am here for you.  Remember, we are in this together and we will get through this together.

What is your biggest fear right now? If you feel the need for some help, then schedule some time with me and I will help you come to peace with your stress, motivate you to be healthy, sleep well, eat well and roll with the tide. 

Sending You Tons of Love and Humongous Hugs,

Tina “Loving You Tons”  McDermott

P.S. Would you like to learn about a technology that can help you live healthy, vibrant and free?  I am hosting a webinar this Thursday, please let me know that you are interested and I will send you an invitation.