January 1, 2024

It’s that time of year again- a refreshing start to your routines, including your workout goals. Going to the gym is great, as is using the good old outdoor roads and trails to get your cardio in, but don’t forget your at home gym. What? You don’t think you have one? Preparing a room or corner of a room should not break the bank or overwhelm you. Your space to tone up and add strengthening exercises to your repertoire can be set up today.  You want your space to be inviting and easy to access.   Here are my suggestions for the equipment needed to get your at home gym area up and running:

1. Mat- a yoga mat is sufficient, especially if you need to stash away your equipment in order to use the space for other purposes. If you have more spacet to designate, you can square off a larger area with form interlocking squares, or a larger area mat. Most are black, but you can even find some exercise foam mats that look like hardwood floor! Figure out what kind of look you are going for- a look that you will be attracted to visit on a regular basis.

2. Dumbbell set with pairs of 2.5 / 5 / 7.5 / 10lb- I personally don’t see the need more than 10 pounds per dumbbell. With increased reps and varied exercises, this variety of weights should give you the options you need. 

3. Resistance bands variety pack- these neat bands give you the ability to increase and decrease the amount of tension involved in your exercises. Because of this versatility, I think you should certainly have a set. Be sure to include the clips for handles and pulls. 

4. Pull up bar- if you don’t have a spot for a permanent pull up bar, over the door frame versions work great. They are easy to set up and remove. They are study too. All you need is a door frame (and a few inches of space on either side of the door frame). Can’t do a pull up? No worries. I’m sure you have a nearby chair for assisted pull ups. Or, better yet, use those resistance bands for assisted pull ups! 

5. Foam roller- a must for proper warm up and cool downs.  This tool is able to prevent injury and provide a necessary massage to your hard worked muscles.  See my Instagram post on self myofacial release (SMR) for an explanation and demonstration of how to use a foam roller. 

6. Yoga ball- although a larger piece of equipment, this ball is great for building stability. You can do a variety of core exercises using the yoga ball. Be sure you find one you like the way it looks. Hey, maybe you’ll swap out your desk chair for the yoga ball! 

7. Yoga blocks- yes, the ones used in yoga class. Not only can you use them for yoga at home YouTube videos, but you can use them for increasing your range of motion for push ups, create slightly declined push ups, and for upper body strength exercises. 

Of course, the list can go on, but I believe these pieces of equipment will give you an opportunity to complete a variety of workouts in your home. Make your space neat and organized- perhaps devote a few shelves to your dumbbells and yoga blocks, and a compact basket for your resistance bands.  You could also designate a section of your closet if you need to stash away your equipment between workouts.  Just be sure to make it easy to unpack and repack.  Don’t forget to add features that will invite you to workout.  Add your Bluetooth speaker to the space for pumping your workout playlist. If inspirational quotes inspire you- add a sign or two to the wall. Be sure you have a good light/lamp. If you have space for a wall mirror, hang one up to check your form. If you get sweaty, keep moisture wicking hand towels nearby. And have a spot to land your water bottle. 

Last, but certainly not least, bring your workout attitude. The perfect at home gym set up won’t be worth it if you are distracted or unmotivated. Many people think you can’t get a good workout at home with simple equipment...change that mindset! You can get into the shape you desire with the right ‘can do’ mindset!

March 20, 2023

Hello Spring! 

   At this time of year, we start to get the urge to get moving. Starting today, there will be more daylight hours compared to nighttime hours. And as the sun is shining on us more, it is getting a little warmer outside, and your mood is becoming more bright too. You probably find yourself deep cleaning, sprucing things up in your home, sifting through your wardrobe, deep cleaning the basement, raking the yard, and having the surprising energy to do it all!  According to researchers at the University of Pennsylvania, the urge for spring cleaning is due to what's called the "fresh start effect", and we feel it at the change of seasons, at the New Year, on our birthdays, and even at the start of months or weeks, even days.  

    Now, let’s think about cleaning up your health and fitness...ask yourself the following questions:

Are you working out as often as you should?  The National Academy of Sports Medicine suggests adults should be exercising 150-300 minutes of moderate exercise or 75 to 150 minutes of vigorous exercise.  That's 5 days a week of 30-60 minutes.

How do you vary your exercise routine? There can be cardio, resistance training, plyometrics, free weights exercises, body weight exercises, core training, and circuit training.

Are you stretching appropriately?  Stretching will increase joint mobility, decrease the risk of injury, and improve range of motion.  Flexibility also improves our muscle imbalances.

Are you eating healthy balanced meals?  A healthy diet is needed to fuel your workouts and let you reap the benefits of your exercise routine.  Be sure to include lean meats, vegetables, nuts, fruits, and dairy into your meals throughout the day.  

So, now that Spring is here, take this fresh start not only for your spring cleaning, but for cleaning out those workout cobwebs.  Mark your calendars as day one of a fresh start in your fitness routine.

Contact me today to begin or refresh your fitness journey!

June 24, 2022

How many times have you worked hard to get yourself and your body into shape in preparation for a vacation, and then when you come back from vacation, you feel as though all of your hard work has disappeared?  It has happened to the best of us!  Vacation brings relaxation and fun, happy memories, trying new foods, exploring new places, meeting new people, and so much more.  These aspects of vacation don’t have to derail your fitness program.  How can we overcome these obstacles and yet still enjoy the luxuries of our holiday?  Here are a few tips to try the next time you find yourself aboard planes and trains, along sandy shores, afoot unfamiliar city streets, or exploring popular sites.  

Opt to walk:  Be sure to pack your comfortable shoes so that you have the right footwear to walk as much as possible.  If you wear your fitness watch, or have your phone on you, track your steps.  Maybe even make a goal- if you typically try to reach 10,000 steps a day, work on maintaining that goal.  If you are on the beach, break away from the family for 20 minutes to walk the shore, or better yet, encourage them to take a family stroll together for 20 minutes.  Park in the distant visitor parking lot when you are walking through a new town.  Try to stay in a location where you can walk wherever you need to go.  If a restaurant is in walking distance- walk to and from dinner (and you can safely reward yourself with that extra drink). 

Squeeze in mini workouts:  Do you find yourself waiting for the shower in your hotel room as your travel buddy is showering?  Use this time to do a 15 minute workout routine of push ups, sit ups, planks, lunges, and squats.  There are many exercises that do not require space, equipment, or even much time.  Try to fit in a mini workout right away in the morning, before your day begins. Utilize your empty time to fit in some extra fitness.

Eat & drink wisely:  Try to maintain your nutrition and water intake as best as you can.  Although vacations are often the time we can enjoy a little extra food and/or drinks, opt for healthier options. At dinner, select a nutritious yet delicious entree like a grilled fish with vegetables. As for drinks, swap the high caloric tonic for a naturally flavored seltzer.  Remember to have fruits, vegetables, and nuts for snacks on the go.  Hydration is often overlooked- carry your water bottle with you, and remind yourself to drink water throughout the day and night.  

Choose active activities: Is there a hiking trail, or a canoeing excursion in your vacation spot? Try to add adventurous and physical activities to your days on vacation. Build in cardio and physical exertion.

With the right mindset, you can turn any vacation into one that matches your fitness goals. The tips above will keep you feeling proud of yourself and feeling healthy. Don’t be afraid to be creative.  And have a wonderful vacation!

January 1, 2022

Tabula rasa... "A clean slate".  We all start the first day of a new year with a clean slate, or a fresh start.  Today's the day we make lists of resolutions that are supposed to improve various aspects of our life.   According to a Google Search, the top three New Year's Resolutions are:

1- Losing Weight

2- Exercising More

3- Improving Diet

Perhaps your resolutions list includes at least one of these top intentions to carry on throughout the new year.  Many people make a list of 10 or more ways to improve themselves, their relationships, their hobbies and interests, their environment and home, their financial status; the list goes on!  Take a look at your list that you put together on this day one of a new year.  Is it overwhelming?  Is it tangible?  Can you realistically accomplish your entire list?  No matter what you opted to write down or post about for your New Year's Resolutions for 2022, I would suggest you simplify your resolution list.  Choose only one resolution.  Just one.  And make it specific.  "Losing weight" is not specific enough.  Rather, "30 minutes of exercise 5 days a week" is very specific, and will put you on the right path to losing the weight you want to lose.  Another possibility could be "a small dessert on Sundays only" (if sugar is your weakness); cutting back on sugar in your diet will be part of the puzzle piece that will lead you to losing that weight.  "Replace pasta dishes with vegetable dishes" is a specific way to decrease the unnecessary calories consumed and will lead to weight loss and improved overall health.  

One last thought: your commitment to your resolution does not have to only occur on January 1st.  We often think we need to begin a healthy regiment on January 1st, or on Mondays, or in the Spring for the start of summer.  In reality, we wake up each morning with a brand new start, and a renewal of your commitments that you began the day before.  You can make the changes you need to improve your lifestyle for the future each and every day.