How to succeed in your at-home workouts
Working out at home has been an adjustment. If you’re used to your routine, your go-to classes, favourite instructors, or access to a variety of equipment, I know it has been a challenge to make the shift. We are already stuck inside to work and enjoy our down time, and now we are expected to recreate the same space into a gym? Trust me, I get it. My kitchen now serves a dual purpose. Sometimes it is to cook, and sometimes it is to work out.
Now that 10 weeks or so has passed, I know most people have settled into this new fitness normal. It has been so exciting to see some of you invest in a space in your home to make movement happen, and even more of you purchase small equipment for at-home use. I hope this goes beyond this pandemic, making movement even more accessible now that we are all pros at working out from home!For those that have struggled with creating a routine, I totally get it. My personal routine has been anything but that! I have yet to find a true rhythm for my own training between new business projects and my online teaching schedule. We are all dealing and coping with the challenge of isolating at home differently, and each of us is valid in how we are feeling and how we choose to deal with it. If I can offer one piece of encouragement to those still struggling to find consistency in a schedule, remember just how great it feels to move your body! Even if you can find 20 minutes in your day, your brain and body will thank you.
Here are my top benefits to creating movement opportunities from home:
allows you a physical break from the constant sitting most of us are doing at home
gives you a reason to take a break from your work and create time for you
can be a social time with the people you live with or you can make it social from a distance with friends
or it can be the total opposite and you can use this as your alone time to escape those you live with :P
boosts your mood and energy levels
feels good to allow yourself time for you and escape the reality of what is beyond our doors for a short while
I know some of you have expressed concerns with how to continue to make progress in your fitness goals while still at home. Most of us have limited equipment and maybe feel a bit lost in how to make movement happen successfully. Today I’ll share with you some tips to better navigate body weight training (or training with lack of access to ideal equipment).
Shift your focus. For some of you, lifting heavier and gaining strength was a priority beforehand. Now, this could be a great opportunity to shift your focus to another aspect of your training. Depth and tempo of movements can be great things to work on when moving with lighter weight. We usually lose depth and lack the control to perform various tempos when we are lifting our heaviest. Use this opportunity to give that a try.
Become a master. This is your time to shine with improved form. As mentioned above, we sometimes lose other things in our movement quality as we increase weight. Now, whether you are moving with body weight or light weights, master your technique, so when you do gain access to more equipment, you can ensure you are moving safely and can get the most benefit out of your workouts.
Try something new. Use this opportunity to expose yourself to a new training modality. Whether it has been the ease of access or time, you now have endless opportunities online to try something new. You may not enjoy it and that’s okay, but I know from talking with a lot of people, they have discovered new ways to move their bodies that they really enjoy. Be mindful of the quality of videos and classes online though, as anyone can produce and offer classes. Safety should always be top of mind.
Focus on true body weight movements. This is the time to master your pushups, planks, and other true body weight movements. It is extremely empowering to be able to move your entire body weight around! Use this new found time to work on it.
Variations are good things. Just because we don’t have access to the exact same equipment you would in your normal gym routine, doesn’t mean we can’t work on similar movements. You can row with weights, heavy books in a bag, or from an inverted position, if you have a space to do so. It doesn’t have to be the one upright row machine you use in your gym. Mastery of different movements can come from trying squats, pulls, and pushes, in ways your body doesn’t always do them. It doesn’t mean we are losing strength; it means we get to test our body and its capabilities in different planes of motion.
The experience we are going through right now is truly an opportunity. We have tools to be able to make the most of this less than ideal situation. How convenient is it to not have to travel and have the ability work out from home? No rushing to your session, you simply roll out your mat or hop on a virtual call. We have the power to determine the outcome of the situation. And we can do it.
If I can support you in any way as you navigate movement at home, please don’t hesitate to reach out!
Yours in self-discovery,
Rachel