Emma McQuaid's Top Tips to Stay Motivated in Lockdown 3.0

McQuaid's Top 5 Tips for Lockdown 3.0

With all the uncertainty we have faced over the last few months, it is fair to say that life has been challenging for many of us. With restrictions back in place, it is no surprise that we might be feeling anxious or worried about how another few weeks at home might affect our health and fitness habits. We speak with BLK BOX Athlete, Emma McQuaid on how she is staying motived during Lockdown 3.0 and her top tips to stay on track. 

#1 Stick to your normal routine

We all know how important routine is, under normal conditions. And when schools are closed and many people are working from home or told to stay at home, it might feel like all bets are off. But it’s actually much better for everyone’s mental health to try to keep a routine going, as much as possible. I continue to waking up at 7.30am and being in the gym for my first session at 8am.
Emma McQuaid Top Tips in Lockdown

#2 Sign Up To An 'At Home Workout' Programme 

I’m extremely lucky to have a home gym but I understand that’s not the case for everyone. That's why I have designed a free home workout training guide, to keep people motivated and accountable. I also designed a limited equipment home program for those who have access to a kettlebell or dumbbell. 

#3 Cheat Meals Still Stand 

Sticking to one cheat meal a week is still important. I understand that it’s very easy to comfort eat when your working from home all day. Have a structured meal plan for the week will keep you on track. My go-to cheat meal at the moment is Pig Out's Burgers and Dirty fries once a week (mouth-watering!) 

#4 Set Daily Targets

Everyone tries to set New Year's Resolutions and by the second week they've given up. I like to attack my goals on a daily basis. That way, if I have an off day, I can start again fresh the following day and try again. I aim to write these down each day, and before going to sleep, I tick them off if I have accomplished them or not. It's much more rewarding when you take it in manageable chunks. I have listed my daily goals below to give you some ideas.
  • 10k steps a day
  • 3 litres water a day
  • 3 meals plus breakfast and snacks
  • Walk your pet
Emma McQuaid Top Tips in Lockdown

#5 Give yourself a break

This might be the most important thing to keep in mind - don’t beat yourself up when things are not going perfectly at home. On top of everything else, being upset with yourself is totally counterproductive. Things are going to be rough for for a while yet, and if you can’t stick to your schedule or can’t fit in your at-home workout every day, it’s not the end of the world. It’s much more valuable to everyone to cut yourself some slack, use the time to reflect on the important things, and try to keep a sense of “we’re all in this together” at the forefront.
Emma McQuaid Top Tips in Lockdown