Adele's Former Personal Trainer Shares His Top Quarantine Health and Fitness Tips

Adele created a huge buzz when she posted a photo of herself with a new look and to celebrate her 32nd birthday on May 5.

London-based personal trainer Pete Geracimo is one of the health pros behind Adele’s fitness journey, having worked with the 15-time Grammy winner ahead of her 2016 and 2017 world tours.

"She quit smoking, reduced her drinking, got rid of sugar and stopped eating processed foods," Geracimo recently told PEOPLE. "She made healthier food choices and is training regularly."

The London-based trainer believes that there are lots of small, significant steps that you can take to keep in shape within the confines of your own home.

Set Your Timer

When it comes to getting the most out of a workout it's best to do mini circuits of exercises within a time limit. It keeps us focused on the task, pushes us to work harder to beat the clock, and stops us from wasting time procrastinating or being distracted by things in the house.

You will actually get the most out of your workout and spend less time doing it. I put a certain someone through her paces with mini timed circuits and, yes, I got an earful for it but it worked like a charm!

Challenge Yourself

One positive about being in quarantine is it allows us to work discreetly on things we're weak at in the comfort of our own homes. So in many ways, it's the perfect time to set ourselves daily challenges where we do an exercise or movement or whatever form we wish and progress it every day.

For example, learning to do a push-up. Start with one. Then with each passing day, add an additional repetition. You can even split the task to be performed in the morning and afternoon. You'll be surprised how quickly this will build your confidence and momentum and the next thing you know, you'll be doing 30+ push-ups in a row. Challenge accepted and beaten!

The Power of One

Another bonus of lockdown is that it allows us time to focus on our eating lifestyle so that we can filter out bad habits. A great rule of thumb that I tell my clients is to just change one thing and to do it for two solid weeks before attempting to change anything else. The problem most people face is that they try and change too much too soon and end up failing miserably.

Here's a list I told a certain songstress to slowly get rid of … processed food, sugar, dairy and reduce alcohol intake. I think you all know how that turned out! So, don’t do it all at once. Make it a gradual elimination.

All in Proportion

The one thing that I’ve been enjoying about being in quarantine is that I've reignited my love for cooking easy, creative meals again: 15-minute prep time dishes that take no time at all and include a diversity of ingredients.

Imagine yourself building your meal … pick a protein, pick some veg and pick a carb.

Now we all know that a big problem with today’s ‘diets’ is portion control. Everything seems to be super-sized. So, if you can't be bothered to measure out your food portions, a trick that I use when sizing up my food is to use my hands. One hand equates to the amount of total protein. My other hand equates to the combined total portion of carbs and fat.

Of course, nothing is more accurate than actually measuring your food. However, I’m realistic and know that people can't be bothered to measure. So, by eyeballing the measure and then ONLY eating until you feel satisfied and NOT stuffed, you can roughly get a good idea of the right portion size.

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Black Americans Are Disproportionally Affected by Coronavirus, Study Shows

Black Americans are disproportionally getting infected with — and dying from — the new coronavirus, COVID-19, a new study found.

Using demographic data, researchers found that counties with higher populations of black residents accounted for 58 percent of the COVID-19 deaths nationwide.

“Roughly one in five counties nationally is disproportionately black and only represent 35 percent of the U.S. population, but we found that these counties accounted for nearly half of COVID-19 cases and 58 percent of COVID-19 deaths,” the researchers, from four universities in conjunction with the nonprofit AIDS research organization amFar and PATH’s Center for Vaccine Innovation and Access, said in the study.

While the discrepancy has been anecdotally noted by mayors like Chicago’s Lori Lightfoot and several senators based on local statistics, this is one of the first large studies to look at the issue nationwide.

The study has not yet been published in a journal, but the scientists wanted to push out the information to help lawmakers better understand the need for more support in these communities. The research also echoes data from several states and cities, such as Chicago, Wisconsin and Louisiana.

“In small metro areas as well as rural areas, we're seeing disproportionately higher COVID-19 deaths taking place in primarily black counties,” Gregorio Millett, a lead investigator on the study and amFar vice president, told Politico.

The study also found that the people living in these areas were more likely to have underlying conditions that can cause severe cases of COVID-19, such as hypertension, heart disease and diabetes. They were also less likely to have access to consistent medical care, and more likely to have jobs considered “essential” that require them to work during the pandemic, such as nurses, grocery store clerks and bus drivers.

“We know that being uninsured and crowded living conditions are associated with increases in COVID-19 diagnoses among black Americans,” Millett said.

Black people in the U.K. are similarly affected by COVID-19. A new study found that black people are four times more likely to die of the virus than white people. And those of Bangladeshi, Pakistani, Indian and mixed ethnicities also had a "statistically significant raised risk of death,” according to the report, from the U.K.’s Office of National Statistics, CNN reported.

The higher rates of death are "partly a result of socio-economic disadvantage and other circumstances, but a remaining part of the difference has not yet been explained," the study said.

Legislators in both countries are pushing for greater support and medical care for black communities. In late March, a group of Senators — including former Democratic presidential candidates Elizabeth Warren, Kamala Harris and Cory Booker — demanded that Health and Human Services Secretary Alex Azar “monitor and address racial disparities in our nation’s response” to COVID-19.

President Trump enlisted Housing and Urban Development Secretary Ben Carson to develop a plan to support minority communities who have been hurt by the virus in April, but the plan has not yet been announced.

As information about the coronavirus pandemic rapidly changes, PEOPLE is committed to providing the most recent data in our coverage. Some of the information in this story may have changed after publication. For the latest on COVID-19, readers are encouraged to use online resources from CDC, WHO, and local public health departments. PEOPLE has partnered with GoFundMe to raise money for the COVID-19 Relief Fund, a fundraiser to support everything from frontline responders to families in need, as well as organizations helping communities. For more information or to donate, click here.

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