Ever heard the phrase “No gym – no problem?” If not, I trust you’ll be a believer in at-home exercises, quick yoga practices, and 30-minute full-body workouts, after hearing this step-by-step guide to planning and following through with the movement goals you’ve been craving. Ideas for exercising at home:
Here are three mindset values that will help turn the comments “I need to work out more” into phrases like, “I’ve finally found an exercise that I love, and that loves me back when I look in the mirror:
- If you’ve been meaning to start working out for a while, and are just now starting, or wondering if it’s even worth starting. The answer is: “It is.” And it’s not going to be as difficult as you think. When in doubt and feeling behind, remember the wise words of this Chinese Proverb, “The best time to plant a tree was 20 years ago. [But] the second best time is today.”
- Make it fun! Exercising isn’t a punishment, it is a privilege, and confirmation that the body is healthy and able. Celebrate through moving in different ways that feel good on the body.
- Movement fits into the busiest of schedules, so stop telling yourself you don’t have time. If it’s important to you, you will find the time. If million/billionaires like The Rock, Tony Robbins, and Oprah find time to prioritize movement, you can too.
Now let’s get moving.
Myth Busters and Movement
One thing I’ve found to be true over and over in life is: most people struggle when starting a new habit that they know will lead them to a better version of themselves. Internal voices speak up saying things like “What if I can’t finish the program?” or “What if everyone looks at me?” “What if I cannot reach my fitness goals?” Here’s the good news, all of these voices go by the same name, “fear.” Because here’s the truth:
🚶🏼♀️If you fall off track with a program, all you must do is spend 30 minutes in a workout re-committing yourself. Fitness is a journey, not a finish line.
🧘🏼♀️No one’s looking at you if you’re working out at home—unless it’s your pet, and probably just wondering how you can do such cool things with your body.
🏄🏼♀️ You’ll never know if a fitness goal can be reached unless you try. The trying is the most important part.
Okay, now we’re ready to move.
Movement. This is the word I use more often than the term “working out.” This is for a few reasons.
- Starting with the obvious—“getting daily movement” sounds more fun than “working out”
- “Working out” has a negative connotation attached for some people who might have experienced an eating disorder or weight imbalance.
- “Movement” sounds like a habit I can maintain for many years—I’ve always done it. The fun challenge becomes finding new ways to move in a way that benefits wellness.
Exercising and moving in a way that brings forth feelings of happiness and personal-growth is what makes it sustainable.
6 Ideas for Exercising at Home
- Dedicate a space for a yoga mat and light exercise equipment.
- Keep equipment simple.
- Keep your yoga mat in clear view and fitness clothes easily accessible.
- Find a program or style of exercise that you can stick with.
- Also give yourself permission to explore new instructor styles.
- Build movement habits into the daily routine that you already have – this is one of my favorite healthy behavior hacks: habit stacking. More about this in the blog post “Healthy Lifestyle Choices to Reach Your Highest Self.”
- Set short-term and long-term goals and celebrate both!
Building A Plan That Works for You
Discipline isn’t about deprivation.
Explore how many days a week you can manage working out. Here are a few ideas for exploring what works for you:
- Try 3 days of 45 minute trainings
- Try 4 days of 30 minute workouts
- Try 5 days of 20 minute exercises
Exploring ways to combine cardio, body weight exercises, and strength training creates a happy cocktail. While it is important to prioritize movement every day, this can take on many different forms. Varied exercise throughout the week keeps movement engaging.
One of my top tips for cardio: find a walking buddy and download a book or podcast that you only listen to when you walk. This will result in looking forward to long walks—whether you’re with a walking buddy, listening to a new book, or catching up on your favorite podcast.
My walks normally include my walking buddy (Mama or Jack), a call to one of my friends or grandparents, the Note to Self podcast by Payton Sartin, or a non-fiction audiobook.
Phases of Movement
Growing up, I played so many different sports. Mama signed me up for—golf, tennis, soccer, softball, cross country, basketball, and volleyball. I loved it all. But when I started high school, I had to narrow down my sports aspirations. The pick: soccer and volleyball. And, to make my schedule a little more hectic, I joined the cross country team my sophomore year.
Movement is included in a variety of organized team sports in the adolescent years and even in college, there are opportunities to be active through activities such as, rock wall climbing, yoga, Zumba, and volleyball. After graduating Coastal Carolina University a few years ago, I knew I wanted to maintain my fitness focus.
So, I developed an at-home plan that worked for my busy schedule. Now I alternate between about five online fitness trainers per week. My workouts include days focused on specific muscle groups, long walks, yoga/stretching daily, lots of Pilates, and strength training at least three times a week.
Weekly Workout Plan
My 5 go-to fitness trainers–the best part is they are all accessible for free online.
Boho Beautiful – yoga, Pilates, meditation, and breath work
Pamela Reif – dance workouts, Pilates, 10–15-minute workouts
Sami Clark – 30-minute full body workouts, 15-minute glute/abs/arms
Fitbymik – arm workouts with 5–10-pound dumbbells
Madfit – full body strength training with light weights
If you find these videos on YouTube helpful, these trainers have apps and fitness platforms with more content and the option for live classes.
This is what a typical week of movement looks like for me.
Monday: 1 hour walk outside, 20 minutes yoga, 15 minutes arms with light weights
Tuesday: 1 hour walk outside, 15 minutes Pilates, 15 minutes full body with light weights
Wednesday: 1 hour walk outside
Thursday: 30 minute walk outside, 15 minutes arms with light weights, 20 minutes Pilates
Friday: 1 hour walk outside, 15 minutes yoga
Saturday: 30 minute walk outside, 30 minutes full body with light weights
Sunday: 30 minute walk outside, 20 minutes Pilates
Lil confession: I work out in my pjs often—it’s not about the aesthetic, it’s about getting it done.
Fitness x Nutrition
When it comes to wellness, the balance between fitness and nutrition is key. In addition to making time to prioritize movement, what’s on the plate is just as important. Here are a few tips for fueling throughout the week:
- Eat a variety of colors through fruits and vegetables
- Limit sugar and artificial sweeteners—especially in liquid form
- Prioritize protein intake every day
- Plan to indulge. Here’s what I mean…
As important as it is to take action with fitness and food choices, it’s important to celebrate the small wins. Some of my favorite ways to indulge:
-Dining out with friends or a partner at a multi-course meal
-Opening a bottle of wine and pairing it with some cheese, jam, and crackers
-Going on a late-night ice cream run and snuggling up for a movie
Conclusion
Fitness is often over-complicated. Working out from home is a great way to simplify movement and incorporate Pilates, yoga, cardio, and strength training into a busy schedule.
Comment below your favorite ways to move!
xxx
Allie M.
Leave a Reply