Kati’s FitKit – Staying Healthy While Staying Home

Kati’s FitKit

Staying Healthy While Staying Home


What a year this last week has been!  If you’ve been on a rollercoaster of emotions, you are not alone… While we are all faced with many uncertainties, here are a few things we do know for certain:

  1. None of us can afford to NOT prioritize our health right now

  2. With all the ways we cannot physically be in contact, we must find the ways to continue to connect with each other

Since Breakthrough had to close our physical location temporarily, we’ve been pivoting at lightning speed to write home programs for every single gym member, hosting live workouts in our private FaceBook group, and setting up one on one video calls to support our members during this quarantine. Aside from the important hand washing and social distancing, here are a few key areas to check in on to make sure you are staying as healthy as you can during these challenging times:

TRAINING – Don’t skip your exercise! Remembering what you are capable of physically will help you remember what you are capable of on all levels… and people who train regularly have stronger immune systems. If you need some ideas on home workouts, check out our YouTube Channel!  We’ve got lots of quick ideas for endurance, strength and yoga/mobility practices you can do with little or no equipment necessary!


NUTRITION – Eat your veggies, drink lots of water, and try to keep paying attention to your appetite signals. You may find you are eating differently due to stress – either skipping meals, or forgetting to eat, or binge eating. Lots of us have those reactions, so try to pay attention to meal timing, hunger signals, and how stress might be affecting you.

Just for you guys, here’s a recipe that I love… It’s gonna rain again next week, we’re quarantined and if there was ever a time for a good soup recipe, the time is now!  I can’t remember where I first got this recipe, but I’ve tweaked it over the years and have been making it for so long I don’t even look at the original anymore.

Kati’s Vegan Lentil and Quinoa Soup

2 Tbsp Olive Oil

Garam Masala Spice (I doubt there has been a run on this so hopefully you can find it)

2 medium leeks (or you could use a yellow onion if you can’t find leeks)

3 large celery stalks (around 1 cup)

2 large carrots (around 1 cup)

15 oz can of crushed tomatoes (I usually get the Trader Joe’s Fire Roasted for a little bit of a spicy kick)

Carton of Vegetable Stock (around 4 cups)

1/2 cup red lentils

1/4 cup quinoa

1 or 2 cloves of garlic

2 cups water

Dried or Fresh Thyme to taste

  1. Finely chop the leeks (or onion), carrots and celery, then sauté them in the olive oil in a large pot over medium/low heat for about 3 minutes.  Stir continually and sprinkle (or pour if you are like me) as much Garam Masala as you like.  It’s not hot spicy, and I love the smell so I’d say I usually do at least a tablespoon, but you do you.

  2. Next stir in the tomatoes.

  3. Then add the carton of vegetable broth.

  4. Add the lentils and quinoa

  5. Add the garlic

  6. Add two additional cups of water

  7. I usually use the leaves from three sprigs of fresh thyme because I have some in my herb garden, but you could also use dried to taste

  8. Stir, and bring to a boil

  9. Then reduce the heat and simmer for about 15 minutes… Enjoy!

SOCIAL CONNECTIONS – We may not be able to see each other in person right now, but the importance of staying connected cannot be understated.  Try to FaceTime or call a friend or family member at least once a day… think of people you know who may be quarantined alone that could use some connection… or people who are usually social butterflies and thrive on human contact (unlike those weird introverts like me). You will feel better when you reach out and stay connected.


SELF CARE – I think so many of us have likely found ourselves with concerns and responsibilities that go above and beyond what they were a week ago. It’s ok to ask for help. It’s ok to lock yourself in the bathroom for a minute to cry. Find a few minutes everyday to fill your cup… take some deep breaths, go outside for fresh air, meditate, connect to what you are grateful for… If you are feeling overwhelmed, spiraling, depressed or afraid – you are not alone! Reach out to a friend, and reach out for professional care.  Talk to a therapist, a spiritual leader, or a coach who is qualified to help you process what you are going through.  If you don’t know anyone to turn to, contact us and we will set you up with someone who can help – we’ve got Life Coaches and Therapists and members of various faith communities in our Breakthrough family and we will be happy to help you find the support you need.

We will get through this with the support of each other. I for one intend to get through it stronger than before on all levels, and I will be here to help as many people as I can do the same.

Strength & Love,


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