First and foremost, I hope you and your family are as healthy and happy as possible during this time. 

All over the country the outbreak is getting worse by the hour, but we're staying healthy, safe, and do everything we can to avoid getting sick.

But here's what I'm also doing... 

Working on me. 

I think during a time like this right now, we're all freaking out a bit and probably realizing how precious life is. 

Probably realizing how important good health is, because the best fight we have against this virus (besides distancing ourselves from society) is being healthy, lean, fit, strong... all the qualities we SHOULD always be striving for, now just when it matters most. 

But the thing is... you don't have to stop that OR feel like it's too late.

Even if you're quarantined... 

You can STILL work on yourself, in more ways than one. 

Read the bullets below and if you agree or it helps you, do me a favor and share the email so more people see it and stay positive): 

7 Simple Things You CAN Do To Sustain Your Progress, While Being Quarantined ↴

𝟭. 𝗠𝗢𝗩𝗘𝗠𝗘𝗡𝗧. You can still train! Maintaining is a hell of a lot easier than progressing, so focus on the minimal effective dose. With pushups, bodyweight squats, lunges, bridges, and band pulls, you can get a great workout in and hit everything. Our CFP members and clients know, becuase have transitioned to online virtual training and in addition we are providing to them at home workouts and will keep doing so, so they stay on top of it.

𝟮. 𝗘𝗔𝗧 𝗦𝗠𝗔𝗥𝗧. Quarantine doesn’t mean Twinkies (I don’t care how fresh they stay). It means frozen fruits, canned veggies, carton egg and egg whites, oats, beans, lentisls, rice… there are so many great options to still hit your macros and get enough micros for a healthy immune system (stores still have them because everyone’s focused on all the toilet paper).  

𝟯. 𝗠𝗜𝗡𝗗𝗦𝗘𝗧. Read, journal, meditate… do something daily while you’re stuck inside. The best way to build a resilient mind, is to train it - and you don’t need much to do that! Instead of watching the news, read a book on personal development. Try The Go Giver, Obstacle Is The Way, or  The Leader Who Had No Title.

𝟰. 𝗦𝗟𝗘𝗘𝗣. Stress DECLINES health and body comp results. So now more than ever, you need to get plenty sleep and keep stress at bay (stop reading about COVID-19 every 20 min - just “stay inside, distance yourself, be healthy”, because that’s all you can do right now). 

𝟱. 𝗦𝗧𝗘𝗣𝗦. Get fresh air by walking outside, walk up and down your stairs, go walk around the yard while listening to a podcast… just stand up and move. Set 3 spaced out reminders during the day to do this. 

𝟲. 𝗔𝗖𝗖𝗘𝗦𝗦 𝗔𝗡𝗗 𝗔𝗖𝗖𝗢𝗨𝗡𝗧𝗔𝗕𝗜𝗟𝗜𝗧𝗬. Now is the time to communicate more with your coach, Zoom, FB Group, etc.... connection is the best fuel for success and distancing doesn’t include text, email or phone calls. This is why we're encouraging all of our clients to talk to us MORE! Nothing helps more than accountability, positive talk, helpful conversations, and an optimistic mind (plus adjustment plans for being stuck inside).

𝟳. 𝗞𝗡𝗢𝗪𝗟𝗘𝗗𝗚𝗘. Use this time to study, consume content, and map out your diet and daily/weekly routine. If anything could slap us in the face and tell us to get healthy, lean, strong, and to not take life for granted… it’s this. So work for a healthier and more resilient future, by mapping it out RIGHT NOW.

I hope this helps. 

I hope this gets you thinking brighter.

I hope you're staying healthy and safe. 

It's a scary time, without a doubt... 

However, we CAN do something about it. 

But that thing starts with us. 

It is us. 

It's controlling our own minds, actions, and health. 

When we do that, we can change the world - literally. 

If there's any way I can help you in this time, please don't hesitate to speak up. 

I'm working around the clock to make sure things get answers faster, people are helped sooner, and that we ALL make it through this together. 

Coach "Staying Positive" Kosta

P.S. As I mentioned above at CFP we have transitioned into online virtual training. So if you’re are like many stuck at home with no access to a gym, and if you’re interested in trying our online sessions, I can help. Just reply back to this email and I'll hook you up with a free 7-day pass. 


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