Working Out and Staying In

How do you feel about working out?

How are you able to maintain an exercise regime when you’re stuck at home? Or do you?

I originally wrote this blog post when we were all on lock-down, but there are many reasons you might be having or choosing to exercise at home–no gym membership, still fearful of getting around people, small children at home, homeschooling, working from home, etc….

I absolutely love working out, and I LOVE being home. I’ve enjoyed working in many gyms personal training and teaching various group fitness classes, but at-home workouts have always been my favorite. 

• Freedom to work out at my own pace, with my own music preferences, or in sublime silence. 
• Freedom to experiment in private with unorthodox bodyweight moves, silly Latin dance core work, or progressive yoga poses.
• Freedom to step outside in fresh air or create a personal Bikram experience without the repetitiveness of a studio class.

However, I know many people feel differently. 

There are many challenges to working out at home: needy kids, laundry piles, clingy kids, loneliness, hungry kids, limited space, tempting televisions, body-climbing kids, dusty baseboards, couches, unwanted audiences, and…

Did I mention needy, clingy, hungry, body-climbing kids?

Oh, and pets?!

Yeah, I hear you. Well, no pets here. But I’ve definitely got that kiddo.

And what gives kids the idea that a parent bent over in downward dog pose equates to a ladder and slide? 

Well, here’s some encouragement, some tips, some advice, some permissions, some ideas to help you stay or start getting fit while you’re stuck at home.

First, halt the negativity and wishful thinking. 

When I find myself getting discouraged and saying “I wish…” a lot, I just have to redirect myself. You do, too. 

I wish my son would play by himself more. I’ve been saying that since he was born. That boy has always required constant attention.

Repeating my wish doesn’t ever make it change or get better. He doesn’t hear me and start playing on his own. My husband doesn’t hear me and help him find something to do. Siri hears me and says, “I didn’t quite get that. Please try again.”

My grumbling is reacted upon by no one. Sooo, I just have to stop grumbling about it.

He is the way he is, and he will play on the phone or laptop on his own, so there is some time for me. Thank you Roblox.

Here are some important points to help when you feel discouraged:

• Maybe you’re not able to workout like you used to, but stop saying it like nothing else could possibly be as effective as seven hours a week in a gym.
• Maybe it seems impossible to fit in fitness, but open your mind and allow yourself to get a little creative and think outside the “box-step”.
• Let go of perfection and rigidity; embrace maintenance and flexibility. 
• Stop wishing for more time, more space, less needy kids, less distractions. Accept your situation, your accommodations, your people; and look for ways to get in some movement. (Plus keep reading.)

Chores count for workouts. 

Seriously, you know this. How many squats, lifts and twists do you complete doing one load of laundry or collecting trash from bins around the house?

• Sweeping, dusting, scrubbing, mopping—all of it counts. Do it all in one day and see how physically worn you’ll feel. Spread it out over the week and get a bunch of mini-workouts. 
• Gardening rewards you with nourishment, beauty and fitness.
• Renovating furniture or a part of your home will sculpt those arms.
• Pulling weeds will trim your yard and your backside.

Don’t underestimate walking. 

Taking a brisk walk outside benefits your body, mind, heart and spirit. There’s fresh air, sunshine, and natural, colorful surroundings to boost your mood. 

• You can make a walk more challenging by planning routes that take you by stairs, hills, or trees to zigzag around.
• Add some forward lunges; or stop at one of those trees for some standing-pushups.
• Get the kids on bikes or skateboards so you have to work harder to keep up.
• If you need a social tie or accountability, meet up with a friend or chat on the phone. Some of my clients like to have our phone sessions while they walk outside.

Sneak in mini-workouts. 

• Do squats, lunges and leg raises in the bathroom while brushing teeth, blowing hair dry, showering, or even for just a minute after flushing. 
• During phone calls pace the floor, hold wall squats, do one-arm wall push-ups.
• Play hide-and-seek and do jumping-jacks while you count; hide somewhere you can hold a squat position or lay on the floor behind a couch, or bush if outside and hold a crunch position or plank pose; and do arm circles and/or lunges while you look for the kids.
• Play frisbee or catch and circle your arms or do some squats after every throw. When it’s coming your way, really go after it, and if you miss, run to fetch it.
• If you are picking up a kiddo several times a day, that counts, too. Don’t think so? Then try this: every time you pick up your kiddo, do an extra lift… or two or three. Or, each time you lift do a side-to-side twist… or two or three. You will feel the burn, and the kiddo will love the “game”.

Try these daily challenges.

For an entire day, do one of the following as much as possible all day long:

• Stand on your toes while completing various tasks or chores like working online, washing dishes, brushing teeth, and while watching tv, reading, talking on the phone, etc.
• Squeeze your glutes (butt muscles) whenever you are seated working, watching tv, reading, playing a board/card game, homeschooling, etc.
• Focus on engaging your core and abdominal muscles by pretending to wear armor or a corset throughout the day, keeping your abs tucked and tight, head lifted as if being pulled by a string from above, all day long, no matter what you are doing.
• Use your arms to brace yourself while you step away from and lean on counters while talking on speaker phone or with your spouse or children; brace yourself with your arms on the edge of your seat while watching tv (think tricep dips holding the upright position); hold reverse planks on the floor between moments of play with the baby’s feet. Try these with one arm while on the phone or reading.
• Extend your legs under tables while eating, playing games, working, etc. Take turns stretching one leg out for several seconds while standing and completing tasks or chores.

Make signs to remind you of your focus throughout each day. Challenge other family members to join you.

You could also keep this entire list in mind throughout every day and notice opportunities to pump your muscles. Have fun finding creative ways to sneak in workouts.

These sneaky tips will help you maintain or gain definition and muscle mass without bulking you up. Plus, you likely won’t get sweaty and smelly.

Get everyone involved.

• Get everyone out for that walk.
• Have everyone try the challenges above.
• Start a dance party.
• My son gets a kick out of doing yoga in our socks. We have wood floors, but on carpet try putting plastic bags on your feet.
• Learn a martial art or style of dance together online.
• Purchase a small indoor trampoline or a door frame pull-up bar.
• Order bikes (with tows if needed for tiny tots), a trampoline, a backyard pool, monkey bars, a badminton set, any other sports equipment that will get your family outside and moving.
• Tie a rope across the yard between trees or fences for balance work.
• Design an obstacle course. 
• Each day let someone different lead a workout or teach some beginner practice moves for their sport. 

A SUPER idea from a client:

One of my clients is doing “Just Dance” workouts via FaceTime with her granddaughter. What a great way to stay in shape and connect with someone special! I was so impressed with her efforts and asked her permission to share her tip on my blog.

Your fitness goals don’t have to move to a back burner. You don’t have to resign from healthy habits. 

Focus on balance, moderation, maintenance, flexibility and most of all enjoyment. Seek out physical activities that energize you and don’t deplete you.

Empower yourself.

Get creative, and look for ways to work around circumstances and obstacles. 

You CAN maintain your body and health and feel good about yourself through this season of unknowns.

What tips are you going to take away from this post? What other ideas do you have to share?

Let me know in the comments!

You might also like this blog post full of tips for keeping your health in check over holidays….but the tips are great year-round.

Another great related post: “How to FEEL GREAT to Lose Weight Peacefully, Without Die-ting or Abusing Your Body”