CFC COVID-19 Protocol [updated]

Updated: Mar 20

Hey team,

The topic which is currently on the lips of everyone is obviously the COVID-19 concerns. Firstly, I am not an expert and I am simply relaying some information I have gotten via an interview with Michael Osterholm, who is the director of the Centre for Infectious Diseases Research and Policy. I have deliberately tried to avoid media information (or misinformation) because they are not experts. I think it was a great listen and I would advise everyone to listen themselves to understand the risks, and also dispel some of the rumors/myths out there. Let’s not panic, but let’s also understand the risks. The link is here: (the last 20 minutes or so it’s Coronavirus related so you can skip that if you like).

https://www.youtube.com/watch?v=E3URhJx0NSw or via podcast http://podcasts.joerogan.net/podcasts/michael-osterholm

Action we will be taking: 1. If you are not feeling 100% (before a workout) and/or have a cough – please do not come into the gym. Please be mindful of other members, especially those with family members who have a vulnerable or compromised immune system. As always, I am happy to pause memberships, but do not attend if you aren’t feeling well.

2. Going forward, we ask that you please only use the main entrance where the office is. As you come in, please sanitize your hands (there will be a pump bottle at the desk) before you log in via Zen Planner and enter the gym. There will also be hand sanitizer in front of the whiteboard and outside of the entry/exit into the toilets. Please sanitize after leaving the toilets and if you feel you need it - during the class. 3. If you have traveled internationally in line with government guidelines, you are not allowed in the Gym due to the fact you should be self-isolating.

4. Please ensure you bring a towel or something to wipe down sweat after workouts. We have supplied antibacterial wipes for a long time, it is now a requirement to wipe down every piece of equipment you have touched after a workout. This includes pull up bars.

5. The post-workout fist bump or high 5 is now being replaced with the winner of Friday's replacement poll: The bow with the hands in the prayer position. I look forward to seeing these. Remember, the deeper the bow the greater the respect. Prevention/safety: The best thing you can do to fight the possibility of infection and also increase your ability to fight the disease is to remain as healthy as possible, the best ways to do this are:

- Eat a healthy, varied and nutritious diet.

- Sleep a minimum of 8 hours per night

- Exercise

- Stay hydrated (3% of your bodyweight a day + 1L per hour of exercise is a good guide).

- Avoid alcohol, especially moderate to large amounts due to it’s inflammatory properties.

Another good idea is self-regulation of intensity. You don’t have to crush yourself every day. If you are feeling maybe just a little fatigued, pull back the intensity of a workout or two.

While this is a time to be vigilant, I’m looking at it as a great opportunity to really focus on our health and get some of the basics squared away that we don’t always prioritise.

Once again, I’m not an expert so please listen to the link I provided and do some research from credible sources. If you are qualified in this area and have information/recommendations to add, please let me know. This is uncharted waters and I’m just trying to do my best.


Yours in health fitness,

Jason - 0439 347 514


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