Make Lockdown Work For You — How Our Athletes Have Adapted | Emelye Dwyer

The new norm has forced many of us to make changes to our routines. Everything’s changed — from how we train, to our dietary approach, sleeping hours, and stress management.

While this proved to be a steep learning curve, the innovation that has come out of our more restricted lifestyles will set many of you up for success long after gyms have reopened and has pushed many of you to reassess and work towards new goals.

It’s true that some of you have access to more equipment than others which makes all the difference. Many of our Myprotein ambassadors have adapted their routine and approach to suit the new norm too.

We’re going to be featuring some of our favourite ambassadors over the next few weeks, sharing the changes they’ve made and why they’ve made them.

First up is @Emelyewoo — a functional fitness queen with endless energy and some serious strength. We love this girl. If you follow her for no other reason than to drool over her awesome lockdown gym, then we really wouldn’t blame you, but this guru’s also got some great advice…


Focus on what you can control

View this post on Instagram

⁣ ⁣ 𝗖𝗼𝗻𝘁𝗿𝗼𝗹𝗹𝗮𝗯𝗹𝗲𝘀 ⚫️⚪️ ⁣ ⁣ ❌ What CAN’T I control: ⁣ 🙅🏻‍♀️ Other people’s actions EVER ⁣ 🤔 Other peoples opinions of me EVER ⁣ ⛈ What the weather does (rain is coming!)⁣ 🏡 Home quarantines ⁣ 📱 The constant chat about COVID-19 – the news and memes etc…⁣ 🦜 Birds pooping on me and my gym ⁣ 💭 What I dream about…⁣ 🙄 My boyfriend’s horrendous jokes ⁣ ⁣ ✅ What CAN I control: ⁣ 😴 My sleep hygiene ⁣ 🤸🏻‍♂️My commitment to my fitness ⁣ 🧘🏻‍♀️ My self talk and self care ⁣ 📞 Making sure I call my friends and family ⁣ ⏰ A strong morning routine ⁣ 🤫 How much WE talk about COVID-19⁣ 🤳🏼 How much I scroll mindlessly⁣ 🍏 My nutrition (for the most part – we still have access to fresh produce) ⁣ ❤️ My part in my relationships ⁣ 🤗 My actions, my effort, my humility, my perseverance and my character… ⁣ ⁣ I hate preaching… that is never my intention… I just hope that with sharing what I am trying to focus on, like, if it works for me… it might work for you too… I hope it does anyway. ⁣ ⁣ Stay Strong 💪🏼 Stay Kind 💛 #strongkind⁣ ⁣ ———————————————————————⁣—⁣ Performance perfect nutrition – 100% by:⁣ @myproteinuk | #⁣FuelYourAmbition ⁣ 🔹See link in bio for official link & discount code 🔹⁣ #TeamMyprotein #ForeverFit #MyVegan ⁣ ———————————————————————⁣—⁣ Performance perfect kit – 100% by: ⁣ @virusintl | #ThePassionThatDefinesYou⁣ ▪️ Discount code – CFWOO10 ▪️⁣ ———————————————————————⁣—⁣ ⁣ ⁣

A post shared by Emelye Woo (Dwyer) 🎀🐻🌻🌱 (@emelyewoo) on

Emelye has taken a diverse approach to adapting her routine, with a more direct focus on protecting her mental health while focusing on the aspects of her health and overall lifestyle she can control.

She’s identified those elements in her life which are and aren’t in her direct control. Focusing on what you can control, rather than what you can’t, has been associated with better health, relationships, and adjustment (during stressful times).1

Emelye’s also been more mindful of what she’s been exposing herself to — identifying that certain aspects of social media can be as harmful as they’re helpful and that expectations that the form of content, she provides won’t be for everyone and that’s completely fine.


Food for thought

View this post on Instagram

⁣ ⁣ ⁣😏 Mood: kinda want to take a cute photo… but kinda don’t want to put my snacks down either… ⁣ ⁣ 🐽🍞🥑☕️⁣ ⁣ Leaning into my awesome nutrition coach @timbriggs1 as much as I can atm… It’s a relief I can let him worry about telling me what to eat and when… so I can focus on the other stuff… ⁣ ⁣ 🥰 I’ve been with WDN for almost 5 years now… and when I am fully invested in trusting them in helping me (aka: I ignore the voice in my head…) I thrive. ⁣ ⁣ 🙁 He knows when I’m not communicating I’m either borderline relapsing or similar…⁣ ⁣ We ALL fall off the wagon… until 3 weeks ago I wasn’t tracking… I lost 4kg in the first 3 weeks of isolation… then put 2kg back on… and am now levelling out again… ⁣ ⁣ Thanks for being so unconditionally supportive Tim 👊🏼👊🏼⁣ ⁣ ————————————————————————⁣ @wedominatenutrition | #TeamWDN ⁣ #Nutrition #FoodIsFuel #RocketFuel #Macros #Micros #EatToPerform #EDWarriors #Recovery ⁣ ⁣

A post shared by Emelye Woo (Dwyer) 🎀🐻🌻🌱 (@emelyewoo) on

Nutrition has also become a key focus of Emelye’s new routine — as it will for a lot of us looking to preserve our pre-lockdown gains. While she’s always been on top of her performance nutrition, there’s no denying that the current situation took some consideration before she got it right.

Emelye requires plenty of fuel for her highly demanding exercise routines and getting this right can sometimes require the help of an expert.

Not being afraid to ask for help when she needs it is definitely one of Emelye’s strengths, whether it’s for her training, nutrition, or her mind set.

Emelye’s transparency in her recent posts as she continues her journey through this process is an inspiration for many who may have also suffered set backs following everything that has happened recently.


Take time, be kind

View this post on Instagram

⁣ ⁣ ☀️𝗢𝗽𝘁𝗶𝗺𝗶𝘀𝗲 𝘆𝗼𝘂𝗿 𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆 𝗗𝗮𝘆𝘀 ⁣ ⁣ My recovery day isn’t just about the physical stuff and being sore from mad training… tenacity makes me push through that… For me, it is an opportunity to let my mind and my soul recover…😌 ⁣ ⁣ We talk about taking some time to ‘fill the cup up’… by which we mean, taking some time to indulge in some of our favourite things – outside of training: ⁣ ⁣ 𝗙𝗼𝗿 𝗺𝗲 𝘁𝗵𝗲𝘀𝗲 𝘁𝗵𝗶𝗻𝗴𝘀 𝗮𝗿𝗲:⁣ Making perfect pancakes 🥞 ⁣ Feeding the sheep 🐑 ⁣ Drinking coffee ☕️ ⁣ Soaking up some sun ☀️ ⁣ Laying in a little & reading 📖 ⁣ Exercise for my wellbeing 😅 ⁣ Hydrating 🥤⁣ Birb watching 👀 ⁣ ⁣ 𝗬𝗼𝘂 𝗮𝗿𝗲 𝗵𝘂𝗺𝗮𝗻 𝗳𝗶𝗿𝘀𝘁 ☺️🙏🏼🌈⁣ ⁣ ————————————————————⁣ ▪️@limitless_coaching ⁣🧠⁣ ▪️ #WeAreLimitless | #EndlessPotential

A post shared by Emelye Woo (Dwyer) 🎀🐻🌻🌱 (@emelyewoo) on

One of the most important things Emelye is doing is taking time to be kind to herself. She allows herself to feel those feelings when they do surface, but is brave enough to seek out the support so that she can continue to grow through these testing times.

You only have to check out some of her latest posts to see her spending extra time cooking up her insanely tasty looking protein pancakes while sipping on a cup of coffee, or chilling in that backyard playground which we’re all very jealous of!


Take home message

Emelye’s approach to lockdown has been one centred around control and improving on an already great set of existing health-focused behaviours.

She’s choosing to concentrate her energy on what she can control whilst being more conscious of those things nearest and dearest to her and just how great they are. We could all learn a lesson or two from Emelye’s approach.

Enjoy reading about how to adapt your training for lockdown?


How To Preserve Your Gym Gains Using Your Diet


How To Preserve Your Gym Gains Using Your Diet

Here's exactly why you don't need to worry.

2020-04-14 17:06:42By Jamie Wright

24-Hour Supplement Guide | What To Take To Build Muscle


24-Hour Supplement Guide | What To Take To Build Muscle

Make the most out of your gym sessions by fuelling right.

2021-08-04 12:02:33By Claire Muszalski

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

1. Wallston, K. A., Wallston, B. S., Smith, S., & Dobbins, C. J. (1987). Perceived control and healthCurrent Psychology6(1), 5-25.

Jamie Wright

Jamie Wright

Writer and expert

Jamie Wright holds an MSc Degree in Human Nutrition and a BSc (Hons) in Sports and Exercise Science, and now works with multiple organisations as well as running his own private nutritionist coaching services company, Balance, along with his team of qualified experts, to help individuals with their nutritional goals. He is accredited with the Association for Nutrition and has helped hundreds of clients; from those with eating disorders to internationally competing athletes. Jamie supports his clients with evidence-based, holistic nutrition programming to reach their health and fitness goals. In addition to running his practice, Jamie regularly contributes to the field of nutrition presenting and writing on its many facets. He has had his research presented at the UK Obesity Congress as well as overseas conferences and has authored several e-books whilst contributing to others (including charitable sporting organisations). His research has centred around weight management as well as sports / exercise performance and supplementation. A massive sport nut, avid gym goer and lover of all things dog related, Jamie’s goal in sharing the experience and knowledge he has gained academically and professionally is to provide a source of clarity in the vast amount of “misinformation and noise” that exists within the health and fitness industry. You can check his work out further at Balance, @balance_ie or @jamiesdietguide on social media.

Discover all Myprotein has to offer Shop Now