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How to Combat the “COVID 15”

Lead Health Coach of the Wellness Center at The Works Family Health and Fitness Center, Tiffany Moore, provides tips and tricks to establish healthy habits to combat the “COVID 15” as many Seacoast residents return to the office.

There are a lot of misconceptions out there regarding how people gain weight. One of the biggest assumptions is that people are eating too much fried food or chips – which is often not the case. Many people are dealing with the stress of the pandemic as their lives have been flipped upside down.

“One of the biggest pieces of advice I give my clients is to give yourself some grace. Try to get back to the basics of eating whole foods and eating three meals a day as a starting point,” Moore said.

Many people are working from home part-time or full-time making the temptation of the pantry being accessible during the workday a challenge. Moore says a large part of getting back on track is planning and recommends the following steps to set clients up for success:

- Pack your lunch as if you were still going to work so it is readily accessible and laid out for your day.
- Plan out your breakfast, lunch, and snacks in advance.
- Track your food using an app such as “My Fitness Pal” or even the built-in food tracking capability built-in to Fitbit, Garmin, Apple, or other apps that pair with fitness wearables. These apps can help you to look at where you are currently at and help you to adjust.

One of the most common things Moore sees is people skipping meals or not consuming enough protein and fiber. Many people have a daily protein need of 80 grams or more. To meet this need, you must consume 20 grams of protein per meal and 10 grams per snack which Moore says, “is not that easy!”

In terms of exercise, one of the most important things to consider is where are you starting from. Generally, everyone should achieve 10,000 steps per day or an average of 150 minutes of aerobic exercise weekly. This sounds like a daunting task but often it means adding in a little bit more than what you are already doing to start. If you already take walks at lunchtime, try to walk after dinner. Moore says, “even 10-minute exercise sessions add up throughout the week.”


The Works Wellness Center encourages people in a non-judgmental way to improve their health by setting small goals that support long-term and larger goals. If you would like to work with The Works Wellness Center also offers The Works Weight Management Program, a 12-month program including access to a Registered Dietitian and a Health Coach that help you navigate behavior changes and ultimately live the healthy lifestyle you are striving for. Learn more about The Works Wellness Center here or call (603) 742-2163.

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