Staying Healthy In the Age of COVID-19

Q&A with Frederik Schaaf Dragon Ridge Athletic Center Nutrition Coach and Personal Trainer.

In the time of this pandemic, health is a primary concern. We are here with the wonderful Frederik Schaaf to help you stay healthy. Originally from Frankfurt, Germany. Frederik studied Mathematics and Physical Education in Germany and became a schoolteacher. Shortly thereafter, he became a Personal Trainer. In February 2016, Frederik completed their Ph.D. in Sports Science while also working as a teacher. Teaching in London and Hamburg, they quickly realized that there is more that they want to do than teach in the classroom. Frederik moved to Las Vegas in the summer of 2018, he left his teaching job behind and began his career as a Nutrition Coach and Personal Trainer.

Frederik started coaching at Dragon Ridge Athletic Center in March 2020 and immediately fell in love with this community. He says, “everyone has been very welcoming and interested. It feels like family!”

Q: Thank you so much for sitting down with us Frederik, in the COVID-19 pandemic, a lot of folks are taking a closer look at their mental health and physical health. As a Personal Trainer who specializes in nutrition, what are the first things you tell your clients about staying healthy these days:

A: I say…

  1. Give yourself at least 30 minutes of physical activity daily.
  2. Eat living foods (fresh veggies and fruits) and avoid any processed foods.
  3. Stay hydrated with water and tea.
  4. Get a good night’s sleep (approximately 8h daily.)
  5. Focus on stress relief, including meditation.
  6. Have a daily routine that includes being in nature.
  7. Be sure to give yourself some “me” time by doing the things you love.

Q: What foods, herbs, or supplements do you recommend for boosting immunity?

A: In general, I don’t recommend any supplements because food has all the ingredients we need to live a healthy and vibrant life. I recommend…

  1. Eat foods with a lot of Vitamin C, such as red bell pepper, kiwi, pomegranate, parsley, and broccoli.
  2. Eat antioxidant-rich foods such as blueberries, purple cabbage, curly kale, artichokes, and oregano.
  3. Choose foods with anti-inflammatory properties such as turmeric, ginger, raw cacao, maca powder, Omega-3 fatty acids (chia seeds, flax seeds).

If you’re not inclined to eat your daily veggies, then a green superfood powder might be something you should think about. Greens provide sixty-four times more antioxidants than meat. We need antioxidants to balance out free radicals in our bodies. The buildup of free radicals in our body is called oxidative stress and is the leading cause of deterioration and disease.

Q: How important is it to exercise to boost your immune system?

A: It helps with supporting a proper metabolism, weight loss, and building muscle mass. (Muscles can function as a protein storehouse when our immune system is fighting off disease.)

Exercise also provides better circulation, which helps cells related to the immune system move better through the body.

Q: After we can re-open the gym at DragonRidge Country Club, do you have any advice for people getting back into their workout routine, under the new circumstances?

A: Keep up the hygiene rituals. Wash your hands often, avoid touching your face, and use hand sanitizer in-between your workout. Also, start off easy if you haven’t done much for a while so your body can get used to it. Find set times for the gym and implement your workout in your day. Make it your necessary routine!

Q: If anyone reading this would like to book an appointment with you for nutritional counseling or personal training, are you available?

A: Yes, I am available, and more than happy to help! Just give me a call at 702 541 3859 or email at