I’m instructing a series at the Rec Center called Fitness at Home, where I’ll be talking, demonstrating, and explaining workouts that can be done right in the comforts of one’s own home! With everyone’s crazy-busy lives, it’s still super important to fit in physical activity. If you have an open space, 2 soup cans or water bottles, and a sturdy chair-you have a gym!
Benefits of exercising at home and tips to make it a little easier:
- It’s right there. No need to find a parking spot, get a locker, and wait for a piece of equipment.
- Rise and
shine sweat! First thing in the morning, set your alarm clock for 30-45 minutes earlier and exercise. Not only does this clear your schedule for the rest of the day, but also, research has shown that exercising first thing jump-starts your metabolism, so you’re constantly burning calories throughout the day.
- Add variety to your workouts. There’s been a huge shift from in-the-gym workouts to any physical activity counts; walking, running, Tai Chi, tennis, ice skating, gardening, moving-all are forms of activity that can act as exercise.
- Set your clothes out the night before. There goes the excuse “it takes too long to get ready”-problem solved!
- Enlist the help from a friend, furry or not. Having someone or something holding you accountable is an excuse-proof way to exercise. You don’t want to let down a friend or partner and you surely don’t want to let down Rover
or you’ll have quite a bit of a mess to clean up.
- Tune in. Workouts on demand offer tons of options with little to no equipment and at a very low-cost.
- Youtube. Type in workouts and thousands are available to you! Ranging from 3 minutes to a half an hour.
- Log your efforts. This not only keeps track of what you’re doing, exercise-wise, but also will help if you get stuck in a rut.
- Track your progress/regress! How are you clothes fitting? Is walking up the stairs becoming easier? Are you able to do jumping jacks and squats longer? And vice-versa.
Need a little help?
A Kitchen Maid workout:
The who, what, where, when, and why’s of creating an at home workout:
- How are you feeling today?
- What do you want to work on? Create a small goal that can be accomplished in ~45 minutes.
- What equipment is available to you?
- How much time do you have?
Based on personal experience (like this morning), I’ve compiled a list of things to try not to do before your workout-PLEASE add-on! I want this to be a rolling list, so the more participation, the better we can all prepare!
- ladies: always have a back-up stash of pony tail holders. what girl honestly forgets these!!
this girl does.
- plan your workout ahead of time. having a list with what you want to complete will maximize your gym time and not leave you wandering through the gym thinking of what to do next.
- if you’re working out in the am, set out your clothes, iPod, keys, water bottles, etc. the night before. this is a great tip if you’re still adjusting to morning workouts; everything is ready, all you have to do is perform.
- prepare your meals for your workout. sweating
glistening earlier in the day spikes your metabolism; keep it revved with healthy foods, plenty of water, and no stress! this can be done the night before as you’re packing your gym bag.
- fuel your body appropriately. if you know you need a snack before a workout, make it an easily digestible one (simple carbs, little protein/fats (longer to digest)). if you’re an exercising-vet and can handle working out on an empty stomach safely, do it. make sure you recover with 4:1 ratio of carbohydrates to protein (source) a great source? CHOCOLATE MILK!
- always warm-up. always. a dynamic warm-up is most beneficial; try to incorporate the same exercises that you’ll do for your workout but at a lesser intensity/weight.
- wearing the correct shoes. because I run so much, I buy shoes solely for that purpose and try not to wear them out while cross training.
Hello KatieEPT.com! I’ve finally bit the bullet
$17 and bought my blog domain! I’m not sure why it took me so long to make a final decision, but I’m so glad I did; hopefully this will encourage me to keep blogging and sharing my passions .
After a night out in downtown Raleigh with goods friends and sugary drinks, my body was craving something a little more substantialprotien-y oats were on the menu! In the mix: oats, milk, vanilla bean protein powder, banana, and a sprinkle of almonds. I haven’t eaten oatmeal in a while but when I do, I like to toast the almonds. It gives them a smokey-not burnt-taste similar to a graham cracker(?). YUM.
After bummin’ around for a majority of the morning and finishing The Hunger Games, the gym was next on my to-do list. My workout was strictly strength-my knee has been bothering me so I’m keeping things low impact
until tomorrow. The Canadian version of Les Mills, Jari Love’s Ripped and Chiseled workout is some serious strength training! The workout hits ALL major muscle groups two times over using a technique called Time Under Tension; tension meaning the force being applied to move the weight and time meaning the period when a muscle is under tension (eccentric and concentric contractions). Every exercise followed a similar pattern of 4(down)-4(up), 3-1, 2-2, singles, and pulses:
- Bulgarian Split Squats
- Dead Lifts
- Chest Press
- Chest Flies
- Bent-over Rows
- Triceps Dips
- Shoulder Press/Front-Side Raise
- Biceps Curls
- Hammer Curls
Lots of exercises but a complete total body workout! I will be sore tomorrow..
A fail-boat trip to the mall in the afternoon was not on my to-do list; after driving around the parking lot for 15 minutes trying to find a parking spot, I was to fed-up to shop! Sushi at Domo’s Sushi made me forget about the trip!
Seeing The Woman in Black tonight! Ah.
Today’s workout was more of an active recovery. Since no one decided to attend my Weights & Plates class , I felt like a TRX circuit was the next to-do. I completed a long run yesterday and definitely felt it today! It’s odd; when I run (and everyone else
I’m assuming), my arms stay in 90degree angles. Common-right? Well today when I awoke, my biceps were on FIRE! Seriously felt like I maxed out on curls yesterday to make them this burny..yowsers!
TRX Circuit: 4X-45 seconds
- Atomic Push-up
- Balancing Lunge (R/L)
Remember, proper form and safety cues!
Has anyone else felt a burning sensation in their arms after a run??
Today’s workout seemed like it was over once it started! (Love those I got myself to the
pink treadmill then finished up with a toning circuit in my “korner” (long story short-I’ve worked out in the same corner since I was a freshman and my gym buddies refer to it as KK (Katie’s korner)..corny I know.. :-r (I just found all these smiley codes-cool!)
Treadmill: it looks a lot more than it is; every minute you change your speed=5 minute/round
- 1 minute @ 6.5mph
- 1 minute @ 7.0mph
- 1 minute @ 7.5mph
- 1 minute @ 8.0mph
- 1 minute @ 8.5mph
- repeat 2x-rest or complete the same format except play with the incline to catch your breath.
Toning: 3x-12 reps
- rear delt. row
- dead lifts
- chest press
- overhead press
- triceps kickbacks
- biceps curls
- side plank hip drops
Gotta love the gym when it’s the first day of the semester. Every piece of cardio equipment is taken by girls, the weights section is swarmed by guys, and everyone’s really there to work up a good sweat. WRONG-O! Maybe I’m wrong, but I think 85% of the people at the gym should read my “How Hard Are You Working” post-
Anywho- today’s workout was a doozy! Although the weather was almost perfect in the A.M., it was too hot to run outside, so I opted for a treadmill workout instead. I love/hate the treadmill for 2 reasons:
- love it because I can do any type of interval: the time, speed, and incline are all right in front of me at the touch of a button.
- hate it because it’s quite boring (except for the pink treadmills-they’re a lot more fun to run on )
Here’s how it went:
- 5 minutes @ 1.5% incline
- 7 minutes @ 4% incline
- walking lunges & lateral raises, anterior raises, overhead presses (3X)
- 8 minutes @ 2% incline
- 4 minutes @ 8% incline
- floating lat. pull downs (12/arm)
- 6 minutes @ 2% incline
- 4 minutes @ 6% incline
- 3 minutes @ 10% incline
…and DUNZO! This was tough (I think I say that every post) and I finished this in roughly 45 minutes.
Moving into a new apartment has its perks: new neighbors and surroundings, going to Target on a weekly (or daily-
not judging) basis, decorating and personalizing your space, new pool, and of course-a free gym membership! But what do you do when the gym has 4 machines? How’s a girl(or guy) supposed to get a total body workout!?
Easy! It’s thinking outside the box-my new “gym” has the following machines:
- leg extension
- incline chest press
- lat. pulldown
- back extension
- adductor (inner thigh) squeeze (not a fan)
- single leg extension–single leg standing hamstring curl (position pad so it’s touching your calf, foot flexed, curl heel to butt)
- chest press–wide grip bent over row (straddle the bench, grip handles w/ over/underhand grip)
- lat. pulldown–push-ups
- back extension–*treadmill plank (set the treadmill at a very slow speed, feet on the ground, hands on the belt & “walk” with your hands
*if you’re a newbie, work up to the treadmill plank-start with a stationary plank on the ground.
A total body workout with limited equipment is possible if you just put some thought into your workouts. Plan ahead, think outside the box, and get creative!
When training clients, teaching group fitness classes, and even exercising on my own, I constantly stress and practice proper form and safety cues-
probably more than anyone wants to hear.
Using proper form while exercising is crucial for many reasons:
- preventing injuries,
- proper use of energy,
- targeting muscle(s) groups,
- effective and functional workouts.
Working out is hard-it takes effort on a regular basis to achieve your desired goals. Make it easier on yourself and do it right the first time! “Put your mind in your muscle(s)”
Here are more proper form and safety cues-these can never be used enough!
- engage your core muscles
- exhale on the exertion, inhale to recover
- when squatting and lunging, keep your knee(s) behind toes and inline with ankle(s)
- keep your neck neutral with your spine
- keep your wrist aligned with your forearm
- chest up, shoulders back and down
- relax your shoulders (don’t “shrug” up)