Basic Lifestyle Guide

HEALTH UPDATE

COVID-19

THE IMMEDIATE MEASURES AT THE BOX:

As the COVID-19 epidemic situation is getting more serious we are taking more measures to make you feel safe. Many of you have already migrated to home workouts via TrueCoach, which is awesome. More about that below.

As for the gym itself we are tightening the schedule a bit. Preliminary Schedule down below. We kindly ask you to wash your hands the first thing you do when you arrive at the gym.

We will put more time in between classes to have time for sanitising and we are asking you to help us out by wiping off your equipment after each workout. We will have cloths and gloves ready for that. The classes will be smaller (6 people) to make sure you can have distance between each other (1 meter is recommended at all times). We are also preparing for potential lockdown.

Individual Coaching clients: book the normal class when you book.

Bookings made previously might be deleted so make sure you check the schedule again and rebook to come to a class. We are sorry about the limited amount of spots available.

CLASS SCHEDULE

(Monday-Friday)

07:00/07:30 morning class

07.45-08:45 sanitation

8:45 - 11:00 office work

11:00- 12:00 class

12:15-13:15 sanitation

13:15-14:00 lunch

14:00-15:30 office work

15:30-16:30 class

16:30-17:00 sanitation

17:00-18:00 class

18:00-18:30 sanitation

6 people limit per class. No open gym.

Wash your hands immediately when coming in
Keep a distance of 1 meter between yourself and others
Wipe down your equipment after use, with bleach (gloves and cloths at the gym, to protect your hands from the chlorine)
Wash your hands again after the workout

Before coming to the box:

1. If you are feeling sick, coughing or snotty. STAY HOME! See bottom for home coaching options.

2. Wash your hands often. Wash between fingers and also on the top of your hands with water and soap. Count to a minimum of 10 seconds of scrubbing - soap and water is proven just as effective as antibacterial versions (bacteria are not viruses anyway).

3. Wash or clean your CELL PHONE, which is in touch with the hands as often as hands are in contact with anything.

Lifestyle:

1. Sleep! You need a strong immune system and sleep is key.

2. Nutrition! Skip all junk food and focus on eating as healthy as you can to avoid inflammatory stress on the body.

3. Train! Keep your body strong and keep on training. But again if you feel slightly sick then take a break and stay at home.

4. the BLG - Basic Lifestyle Guidelines apply even more now. Download pdf at bottom of page. Which leads us to:

RESILIENCE CHALLENGE

Starting 23/3 we will be kicking off the FIRST EVER Resilience Challenge in cooperation with the rest of the Level Method world.

This is a FREE challenge for you, your friends, your family, your coworkers -- ANYONE who wants to put their mind on something positive.

Let’s focus on something we can control, and work to build powerful habits to boost immunity, build fitness, and improve mindset/lower stress NOW.

Besides, with everything happening, you might have a lot more time on your hands! 😇😂

Let's take this time of uncertainty and BUILD CERTAINTY together!

Use the time to build your RESILIENCE.

Grab your friends and family, and let's unite in this battle against fear and disruption. More info coming tomorrow.

ONLINE / HOME WORKOUTS

We got you covered!

We recommend everybody to move your workouts, to your homes or outdoors, in line with the current government policy. We have an excellent online platform for this in place, and are setting aside a full hour staffer for providing programming, scaling options, feedback and coaching through TrueCoach for everybody who choses this type of social distancing. We recommend it and salute those who’ve already done it! Your social distancing is helping save lives!

The facebook group is a superb way of being social while not physically present at the gym.

Starting tomorrow, Tuesday, Miska will work full time with the online platform.

TRUECOACH: The platform provides instruction videos, full rep schemes and workouts scaled appropriately for each member. We’re starting with 6 levels of scaling from wednesday and on. On top of that, you can ask for options when certain movements are not possible.

EQUIPMENT we would recommend getting is a rubber band (of the red type, that is about 1 cm thick). We’d use it for pulling musculature if we’re lacking pullup bars. The band is not absolutely necessary. We also assume you have at least a broomstick or similar. If not, feel free to ask for suggestions on the chat in system.

We’ll be looking in on your workout results and workout videos every single day, to give you feedback and coaching on form and technique.

On TRUECOACH:

we’ll send you the workout of the day
you can communicate with us
ask questions
upload video
get feedback on the workouts

In case the government suggests stricter measure for quarantine, similar to Italy, we can migrate everybody to truecoach and continue the fitness journey and high level coaching we already have in place.

If you want to or need it, please write to us by email to coaches@wolverinehelsinki.com

What we’ll need, in order to create a profile:

Name & email address
Scaling White-Yellow-Orange-Blue-Purple-Brown+

Contact Page

Why it's important

We’ve been following the news on the virus spread and have plans in place both for complete quarantine and partial alleviation. And we talk daily with friends from both Karolinska Institutet and Biomedicum, two of the most prestigious bio-research institues in the nordics.

WHY IS IT IMPORTANT or WHAT MAKES COVID-19 DIFFERENT?

Normal influenzas are countered with vaccines and with tamiflu (an antiviral) - these medical tools do not exist/do not work against Corona, meaning its spread is much more difficult to control.
The mortality rate is higher, but perhaps even more important is that 15-20% of the sick need hospital care, and if everybody needs it at the same time, hospitals will work outside of their capacity, and we’re risking that people will not be able to get the care they need. So containment measures are all meant to buy as much time as possible for the health care (see graph) & see WHO info video about how the virus spreads here.

Click the pdf icon to download e-book.

The Finnish Institute for health and welfare writes:

What do we know about the novel coronavirus?

The virus mainly spreads from person to person through droplet transmission in close contact. The virus can survive on surfaces and can also be transmitted as a contact infection by handling materials or surfaces contaminated with the sputum of an infected person. Nevertheless, this is not considered the main route of infection.
In everyday life, you can reduce your risk of infection by maintaining good hand hygiene.
The incubation time, which is the time from the exposure to the first symptoms, is estimated to be approximately 2-12 days, on average approximately 4-5 days. How efficiently the virus spreads and the period of infectiousness are not yet well known.
The patients’ symptoms include fever, coughing and shortness of breath.
So far, approximately 80% of the reported cases have been mild and the patients have recovered. The disease has been more severe in approximately 14% of the patients, causing symptoms such as pneumonia and/or shortness of breath, and 6% of the patients have been in a critical condition.
The mortality rates of the disease are difficult to estimate. All asymptomatic and milder cases may not have been detected and reported. A comparison of mortality rates between different countries may provide a misleading picture of what the actual mortality rate currently is or will be if the epidemic spreads.
Similarly, it is also difficult to estimate the number of people who have recovered from the disease. Different countries interpret the recovery criteria differently, and Finland, for example, does not provide information to the public on the health status of patients for reasons of privacy.
According to the World Health Organisation WHO, over 70% of the over 80,000 infected people in China have recovered.
The largest number of severe cases and deaths have been recorded in people aged over 70, who already have an underlying disease such as diabetes, high blood pressure or a cardiovascular disease. People aged over 80 face the highest risk.
The number of cases diagnosed in children and young people has been low and their symptoms have been mild. Only approximately 2% of all reported cases have been diagnosed in people aged under 19. The disease has been severe in only a very small proportion of young people.
The novel coronavirus is likely to have originated from an individual infection from an animal to a person, after which the virus has started to spread between people. However, which animal was the source of the infections is not yet known.
Coronaviruses have been identified both in people and in animals. They usually cause a mild respiratory infection. Serious cases have previously been caused by the SARS and MERS coronaviruses. The new coronavirus is genetically similar to the SARS coronavirus.
Coronavirus infections can be prevented with good hand hygiene. Instructions: Hand washing and coughing