Times are hard for many people. Self isolation can cause depressive thoughts & you may have lost all motivation to move your body or stay fit at home. Your gym maybe closed, your motivation to work out gone. But friend, this is an excellent time for change. I mean, your life has already changed drastically thanks to COVID-19. Picking out the hard and negative things right now maybe REALLY easy. Just turn on a news station and *bam* you’ll feel overwhelmed. So let’s take this as a legit season of rest. I don’t mean rest on the couch and watch DisneyPlus, but let’s reset ourselves. If you started or have been wanting to start a fitness routine, then why not start today?
Some of my coaching clients have been talking about the fact that their fitness routine has really hit a wall right now. To help, I wanted to share some ways you can stay fit at home! Let’s hunker down and remind ourselves, why exactly are we working out? Is it to look good for summer? Do you want to have more energy? Gain confidence in your body? To live a longer and healthier life for your kids? Whatever your reason may be, write it down or put it in your phone. When you don’t feel like working out, I want you to look at that why to motivate you.
How to Stay Fit at Home
1. Schedule in Your Workout
Put your workout in your calendar then set an alarm. If you’re like me, you may need to set a ‘prep’ alarm too so you can wrap up whatever you’re working on. This is also a great way to let your spouse know the days you’re working out and if you can discuss them with them about watching your children or cooking supper.
2. Find An Accountability Buddy
Social isolation doesn’t mean you don’t have to see or talk to others. With technology today, you can set up a free Zoom call, use Facetime if you have have iPhones, or make a plain ol’ phone call. You and you’re buddy don’t even have to do the same workouts, but you can come to one another and say “hey, I’m doing this this week and I would love it if you could check in on me and make sure I’m doing my part for my health”.
3. Bundle Up or Grab an Umbrella & Get Outside!
Social isolation doesn’t mean don’t go outside. The outdoors are a great way to get fresh air and change your perspective. It can also help change your mindset. If it’s raining outside, don’t think it’s a crappy day. Grab your umbrella and go for a walk still! You’ll likely encounter less people and you’ll get to breath in that oh so refreshing rain air.
4. Keep Exercise Equipment Around
I get it, exercise equipment can be pricey. If you’ve seen our garage gym I want to point out something: we have been saving and buying stuff in our gym for 10 years! We didn’t get everything we wanted overnight in their. In college, we had bought a few free weights and a kettlebell from Target. Justin has found things online through Craigslist or Facebook Marketplace. And I helped save small portions of my checks to save and buy Justin the Power Rack for his birthday/Father’s Day. Disclaimer: He didn’t get much for that Christmas so we could save.
5. Do Body Weight Exercises
If you’re just starting out or haven’t worked out in awhile, body weight exercises are an excellent place to start. Everything is modifiable so just because you’re intimidated by burpees doesn’t mean you need to be able to do a push, jump your feet to hands, then spring up Michael Jordan style. You can do a push up on your knees, step or walk your feet to your hands, then step up on a box or do a small jump.
Other bodyweight exercises I love are variations of:
Push ups, lunges, high knees, box jumps, tricep dips, squats, leg raises, planks
6. Cleaning & Cooking Count Too!
When you’re stuck at home, it can be easy to find yourself sitting a lot. Reading a book, scrolling Instagram, and studying can all be done from your butt. So instead of sitting, which can cause problems in your hips, stand up & pace the room while you read. Stand at your bar and study. Two things that keep you on your feet without you even noticing them are when you cook and clean. These small changes add up and help you get in the movement your body needs.
7. Blast Music & Dance
Music can really make a mood, right? If you’re feeling down or you and your kids have run out of ideas for play, put on some music and just dance. If you get jumping around and silly, you can really get your heart rate up too.
8. Multitask
Multitasking doesn’t necessarily lead to you being the most productive. But when it comes to reading or watching TV, hold a plank! If that’s too tough, do wall push ups, walk in place, or squat with your back against the wall. You could also do some breathing with stretches (yoga). Use multitasking to your advantage.
9. Watch Old School DVDs (Jane Fonda anyone?!)
I know someone out there still has some of these videos. Let’s remember the old ways people use to stay fit at home! Enjoy a good throw back and get your body moving 80’s style. Here is an hour and half one and a 45 min one.
10. Get Outside
This is a good one if you have kids. They can frolic around the yard while you do bicep curls, air squats, or even yoga. I’m sure with everyone being cooped up inside that the fresh air will bring you all some relief and happiness. You can also go for a walk with the family. Every little bit counts my friend!
As you do these things and they get interrupted by kids or whatever, remember, every bit counts. If you can only get in 10 minutes three times a day, that’s great! If you read this & want to try but are unsure how to go about setting goals, then read these goal setting tips and use the worksheet to write down your goals.
What are your favorite ways to stay fit at home? Are there any tips you read that you want to start trying?
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