 I'm Caitlin and I'm a physical therapist and a health promotion specialist for the Omri Public Health Center. I wanted to reach out to our community today to talk about the importance of physical resilience and today I have Yacenia who is a member of our community who has tested positive for the coronavirus and is currently on isolation. Hello Caitlin, thanks for having me. Yes it's been nine days since I've been, since I tested positive. I'm feeling pretty good right now and I'm excited to share my personal experience with the leaders and the community. Well I'm sure a lot of people are really excited to hear what your experience has been like. Speaking of that, what have your symptoms been since you were diagnosed with having that coronavirus? So prior to getting diagnosed I had two days of tickling of the throat and sore throat and then about the date date for rebate I started coughing and the coughing just like progressed. I did not have a fever at all so that was good but the coughing was really irritating. I had a difficult time breathing like when I took a deep breath also at about date five or six I lost my sense of smell which I found interesting but really the cough is the one that was more irritating for me and that did not go away. Very interesting. Well today I wanted to talk about three important aspects that people should be thinking about with their health while they are on quarantine or isolation. We have nutrition, physical activity and sleep. So I want to start with nutrition because a lot of people are hyper focused on just the caloric value of food and they're not really looking at the nutrient base of what they're eating so how has your diet changed with being on isolation? So my diet has not changed at all but I have to thank the community for that for reaching out to me and actually be asking me what I need and dumping it off at my door. So I've been able to spill my fruit, yogurt, milk and breakfast and I've also been able to utilize all the avocados that are coming to my door by making dips, putting it on toast and using it in my salads and then my dinners have consisted of things such as like baked stuffed zucchini, stuffed stuffed bell peppers, sweet potatoes. That's pretty much vegetables. I love vegetables and a couple of snacks too that you know just on the side. Slice oranges, apples, celery with peanut butter and carrots and nuts. No and I'm so glad you're incorporating all those fruits and veggies in your diet because it can really help to boost your immune system and there's another resource on APHC's website it's called Meals in 15 Minutes or Less and it can just help other people meal plan healthy meals and especially if they're on a tight budget for time. Yeah I agree you know I feel like my nutrition habit has allowed me to recover a bit faster and more energy. I definitely feel a difference in how when I eat healthy versus when I eat don't eat healthy especially during this time of recovery. Yeah well now I want to move on to my favorite topic the importance of exercise. So you can do resistance training to improve your muscle and bone strength and there's also cardio activities that you can do for improvement of muscle strength and endurance and your cardiovascular system. Breathing heavy too can also help bring like that gunk up and out from your lungs. So what have you been doing for exercise? So you know I really care about the immune function of exercise but also I've every day since I've been on quarantine I've been waiting up and I've been opening my doors to my windows just to let the fresh air flow in but what's good about me is that I have a light trainer here at home so I've been able to actually read on it and write it. Initially I was having a hard time writing with five files I was actually having a hard time breathing but you know I kept a routine up and was able to start writing a little longer. So thanks to technology I've been able to conduct routine exercise every day and there are so many applications out there that people can utilize that have some amazing workouts. I completely agree and I would also recommend community members looking at our Garrison's website for further resources on home programs and APHC has an article called homemade fitness and it gives people some ideas of things that they can do at home without any equipment for exercise. As much as I would love to continue talking about exercise though we'll move on to the importance of getting a good night's sleep because this is the time our body has to focus and make repairs do some maintenance. How's your sleep been? Though honestly I've always had a difficult time sleeping how ever since I've been on quarantine I've had more than eight hours of sleep I'm literally probably eight to nine hours of sleep so I think prior to that my mind is just always so busy so um so what I've done is prior to going to bed I usually take a warm shower that relaxes me and then I have this calm it's called the calm app that I play just before I go to bed and it normally just totally knocks me out um so I found that sleep has really helped me on my way to recovery and it felt so much more refreshed in the morning it's like I'm not even drying it's pretty cold. No and I think those are some great tips that our community members can use to help get a good night's sleep and I also just love like how positive you've been throughout this whole process because I think just having a positive attitude's really gonna help with dealing with the stress of everything going on right now. I love seeing your Facebook videos of your journey with the coronavirus and I look forward to seeing more. Thanks, thanks for talking to me.