How are you doing? We really can not believe we are posting our 4th week of these at-home workouts amidst this COVID-19 pandemic. We sure hope you’ve been taking care of yourself mentally as well as physically. Are you using zoom or facetime to connect with family and friends? Are you connecting with workout buddies too?

One thing that has helped us is getting outside in the sun (when it isn’t snowing here in Colorado).

Did you know that Vitamin D helps our immune systems stay balanced? And it’s estimated that more than 40% of Americans have a Vitamin D deficiency. According to an article in Pharmacy Times, there are vitamin D receptors on our white blood cells that help balance the cell in the same way a gymnast walks on a balance beam. And that balance helps fight against viruses.

One way to get vitamin D is to eat more fatty fish and seafood like tuna, mackerel, oysters, shrimp, sardines, and anchovies. Adding mushrooms to your diet will also increase your vitamin D intake in addition to fortified foods like cow’s milk, and cereal. But the number one way to increase your vitamin d is getting out in the sun.

According to a Healthline article, “Vitamin D is often referred to as “the sunshine vitamin” because the sun is one of the best sources of this nutrient. Your skin hosts a type of cholesterol that functions as a precursor to vitamin D. When this compound is exposed to UV-B radiation from the sun, it becomes vitamin D. In fact, sun-derived vitamin D may circulate for twice as long as vitamin D from food or supplements (1Trusted Source).

The article continues to explain that some factors, like geographical location, clothing, and sunscreen can hinder the absorption of this important vitamin. The bottom line is — you need the sun! So get outdoors, maintaining proper social distancing and wearing a mask if your local government has advised, and get that sunshine fix. It always makes us smile too.

ok, now what you’ve all been waiting for, Coach Fola’s 4th week of at-home workouts! This is the final workout in this series. Reach out and let us know if you are feeling any different based on doing these with us? Let us know.

Please remember: these workouts are cardio equipment agnostic. So if we show you a stationary bike, and you have a treadmill, just do the same amount of time on the cardio equipment you have. If you don’t have cardio equipment at home, you just need to find an aerobic exercise to perform for that same amount of time in Coach Fola’s instruction. You can mix and match any of the following aerobic exercises as a cardio machine replacement:

    • Jump rope/air jump rope
    • Jumping Jacks (or any variation)
    • Jog in place
    • High Knees
    • Side shuffles
    • Shadowboxing
    • Walk in place

The weekly at-home workouts will remain on our site here in our blog, so you’ll be able to refer to them, repeat a week or start over from the beginning at leisure.

So here you go — five days of workouts from Coach Fola. We hope this helps you reduce stress, relieve tension, and increase immunity in these uncertain times.

At Home Workout Week 4 Day 1

At Home Workout Week 4 Day 2

At Home Workout Week 4 Day 3

At Home Workout Week 4 Day 4

At Home Workout Week 4 Day 5

Here in Colorado, our stay at home order has been extended a few more weeks. If you need more at-home workouts, you can join our FB Live, family-friendly workouts on Thursdays with Coach Fola and his kids, or we suggest revisiting a previous at-home workout week:

At Home Week One

At Home Week Two

At Home Week Three

At ViGOR FiTNESS, we’re dedicated to helping you achieve total mind-body fitness regardless of your access to fitness equipment or experience. With that in mind, Coach Fola will also begin taking custom workout requests from you and sharing those workouts on social. Send him a DM via our Facebook page or Instagram or just email him. Include in your request any equipment that you have in the house to incorporate in the workout plan as well as any mobility or other limitations that you need to work around on your fitness journey. And always, Respect Your ViGOR!