Hi there!

We hope you are all safe and healthy!

We want you to know that we are with you on this journey and hope we can see this as a time to see the humanity in others. We ask that as frustrations and disappointments elevate, please keep in mind our social responsibility to the rest of the community. It is a privilege to be strong and healthy at this time, and with privilege comes the responsibility of taking care of those not as healthy.

What we recommend:
A few weeks away from a gym will not hinder your progress and we support any workouts you can safely complete… just preferably not in public indoor spaces. Gyms have stepped up their cleaning game but they are also a place that you’ll be touching many surfaces shared with others.

The continued spread of coronavirus has put hygiene at the top of everyone’s mind. Gyms and fitness studios are urging members to follow the CDC guidelines for preventing the spread of Covid-19, the disease caused by the coronavirus.

Beyond washing your hands often with soap and water for at least 20 seconds and not touching your eyes, nose, and mouth with unwashed hands, here’s what fitness companies and health experts are suggesting people do to stay clean while exercising:

• If you or someone in your household is sick, stay home from the gym.
• Cover your cough or sneeze with a tissue, then throw the tissue in the trash.
• Avoid the sauna and steam room. Those with colds often use them to break up congestion in the sinuses and lungs.
• Use the disinfectant wipes available at the gym to wipe down machines and equipment before and after each use.
• For surface cleaning, check with your gym to see if its products say “disinfectant” on the label and include an EPA registration number.
• Use hand sanitizers that are at least 60% alcohol.
• Bring your own yoga mat to class.
• Avoid contact such as hands-on assists, passing over membership cards at check-in or high-fives with instructors.
• Avoid packed classes where students are shoulder-to-shoulder. Try to maintain 6 feet of distance from other people.*

We suggest to continue alone with Movement Quality, Speed and Agility, and Conditioning routines as planned and modify your Strength and Power workouts based on the equipment available in your home gym – you can do a lot with a few dumbbells and kettlebells (if your budget and space can afford these).

If your gym is closed or your PEAK time is throw off & you aren’t sure what to do, start here – lets use this as an opportunity to support each other.  Be creative & post some of your ideas in the forums or tag us on instagram

• Tim on program modifications Part 1 –  Overview & Lifestyle / MQ
• Tim on program modifications Part 2 – FPT – SP Modifications during social isolation

For your UST and sanity, watch some video of ultimate games (not highlight reels) – look for specific strategies and follow certain players to see how they play.

To stay stress free check out this great recent article from friend Jill Miller at Yoga Tune Up about tapping into the Vagus.

Build your immunity
Here are tips on how to boost your immune system from this recent article in the Wall Street Journal:

• Keep stress levels low
• Exercise
• Get adequate sleep
• Make sure your vaccines are up-to-date
• Eat plenty of plain yogurts
• Watch your diet
• Stop smoking or vaping
• Use cold exposure

Fun Quote/Fact We’re Pondering:
In 1665, Isaac Newton was sent home from university to avoid contact with the bubonic plague. This time of isolation is credited with many of his most important observations, discoveries, and theories… including calculus and gravity. Replace isolation with time for deep and creative thinking – and therein lies the opportunity. – Dr. Michael Gervais

Please give us feedback and offer suggestions by replying to this email or reaching out on Facebook or Instagram.

Wishing you the ultimate week!

The Morrill Performance Team

* From WSJ Article by Jen Murphy