working out alone coronavirus

Top 5 At-Home Workout Tips

WORKING OUT AT HOME

For those of you who are just beginning to work out at home, here are some tips to help you:

  • Just start. It will be hard at first, but once you start moving, you’ll get into a rhythm.
  • Use what you have. If all you have is your body, you can do a lot of workouts: run, push ups, air squats, pistols, etc. If you have a jump rope or a dumbbell, use those. Improvise.
  • Keep it consistent. You will be more likely to stick to a workout routine when it is a routine. If you were going to the gym every day, continue to work out at that same time.
  • Find an online workout community. Many gyms are using apps such as SugarWOD and others to ensure their members are staying connected. They are programming at-home workouts so you can check in with others regularly. Take advantage of these.
  • Don’t be discouraged. This, too, shall pass.
Working out at home coronavirus crossfitmomm.com

My At-Home Gym Is the Only Thing Keeping Me Sane

If I didn’t have an at-home gym, I think I would be going insane right now. It’s the only thing keeping me sane in the midst of this insanity.

It’s my stress relief and keeps me motivated to keep pushing through these days.

I know these days will only make me stronger, but when you’re in the midst of it, it doesn’t seem like it.

One day at a time, you keep pushing, keep moving, never giving in.

at-home workouts and coronavirus crossfitmomm.com

At-Home Workouts Will Make You Stronger

There are two ways you can approach this stupid-ass virus: you can give in to it, bemoan your fate and what is happening in the world, or you can grow stronger from it, beat it, and not give in.

Many people have told me, “I can’t work out at home” when I tell them I work out at home. This is because they need others to motivate them.

Now, most of us are forced to workout at home.

You have two options:

  1. To not workout due to every excuse under the sun
  2. To workout and continue to be healthy and stay fit

You Will Grow Stronger By Working Out At Home

Mentally

You will grow in mental ways you never thought possible. There will be days when you will be dragging and hating every second of it (I’ve been there and still am there). You have to push through it, half-ass it if you have too since half-assing is better than sitting on your ass. You will gain a mental fortitude you never thought possible.

Spiritually

As you are running in the dark, in the rain, in the cold, hating every miserable second of it, wishing for Orange Theory’s nice treadmills and warm room, you will grow spiritually. It will just be you, nature, the birds, animals, and your own thoughts, along with God. You will gain insight into your life, and your workout will be over before you know it.

Physically

You will most likely be doing a lot of moves you otherwise wouldn’t do. There’s nothing like bodyweight exercises to whip you into shape. You will grow physically, even if you don’t have a barbell.

Emotionally

Many of us workout because it makes us feel good, it relieves stress, and we like how we look because of it. Continuing to workout will help you combat the negativity of the coronavirus and weather this storm like any other storm in your life.

Financially

You’re not paying for a gym membership, nor are you driving there and back and having to buy nice clothes for it either.

Community

Your community is your family now. Show them that the coronavirus is not stopping you from your dreams, goals, and aspirations. Teach them that you are stronger than this, and that God is in control. Go on a run with your daughter; do a CrossFit workout with your other daughter; play catch with your son. Be active, and your kids will grow up active.

You will grow stronger with at-home workouts. Still, the choice is yours.

working out and coronavirus crossfitmomm.com

Staying Fit When Coronavirus Shuts Down Your Gym

The coronavirus seems to be everywhere these days, and most of us are sick of hearing about it and truly want it to disappear.

But until it does, we have to deal with reality.

If you gym has shut down, you may be at a loss as to what to do for fitness. Below are ideas on what to do if the coronavirus has shut down your gym. Contact me with questions!

WHAT TO DO WHEN THE CORONAVIRUS SHUTS DOWN YOUR GYM

Invest in Running

Yes, I know most CrossFitters hate running, but now is the time to develop a new hobby. All you need is shoes to run, which you have. So get outside, and enjoy the fresh air!

Bodyweight Exercises

For year, people did bodyweight exercises only and looked amazing. Your bodyweight is your resistance, and you can still stay toned and looking good through good ol’ air squats, push ups, sit ups, and pull ups.

Use What Exercise Equipment You Have

If you have been into fitness at all, odds are you have some equipment at home. Use whatever you have to create workouts. Most people have dumbbells if anything so use those. Combine a dumbbell with bodyweight and a run, and you have a kick ass workout.

Bribe a Friend with an At-Home Gym

As you know, I have my own at-home gym. Depending on  how close of a friend they are, you may be able to bribe/pay to use their gym. Your friend may not want to due to the threat of the coronavirus so be understanding. However, it never hurts to ask. Even just once a week under a barbell can do wonders for you mentally.

Walk

Walking is underrated when it comes to working out. However, you will burn calories just getting out and walking your dog.

DON’T LET THE CORONAVIRUS STOP YOU

You can’t give up living because a virus is floating around. If you’re gonna get the virus and die from it, then it is your time, so do you want to waste the days leading up to it?

God has got this, like He has got everything. Trust in Him to protect you. And keep moving!

 

 

 

Fitness Festival

This past weekend my daughters and I entered a fitness festival.

It as a 40 minute HIIT workout, followed by a 2-mile run, followed by a 40 minute barre workout, followed by a 2-mile run.

When I signed us up for this, it seemed like a good idea.

However, what I didn’t take into account was the fact that during the HIIT workout, I ran over 2 miles. So the total run was almost 7 miles.

By the time I got to the barre workout, I was done. The last 2 miles seemed like a limp because my muscles had gotten cold during the transitions.

This was fun, but I definitely paid for it by being unable to walk or move much the next day.

I do this all the time; what looks like fun on paper and doesn’t seem bad at all, actually is.

crossfitmomm doing crossfit competitions in colorado springs hot crossfit chicks

Are the Reasons to Workout Over Blown?

One of the main reasons to workout is so you’ll have more energy to go and do the things you enjoy doing, and you’ll be physically able to do so.

This is all well and dandy, but there is a flip-side to this: you may end up working out, over extending yourself, and then you’ll have no energy or desire to go and do the things you want to do.

This is me most of the time. For example, let’s take HIIT classes. Every time I do a high-intensity interval training class, I get my ass kicked. I burn a ton of calories, get in a great workout, but then I’m tired, and depending on the time of day I workout, I either have to take a nap or go to bed just to recover. I don’t feel at all like doing much else — and this is really starting to piss me off.

Then, throw in the fact I perpetually seem to be injured. Right now, I’m fighting plantar fasciitis, which is not all that fun. This means I’m taking more time off from running, which just pisses me off too.

I’m still trying to find a workout program and workout schedule that will leave me energetic but not exhausted and leave me injury free.

Fitness: My Goal is to NOT Get 10,000 Steps — And Here’s Why

hot crossfit chick at Masters CrossFit Competition at CrossFit Decimate in Colorado Springs
Masters CrossFit Competition at CrossFit Decimate

I’m beat up.

Literally.

I did a CrossFit Competition on Saturday. It was fun, don’t get me wrong. However, in my opinion, the CrossFit workouts were not balanced, and I’m paying the price for it this entire week.

I have a tweak in my hamstring (did you know there’s such a thing as hamstring tendonitis?). My shoulder hurts. I’ve been walking weird the last two days.  Trying to do workouts have been mentally challenging more than anything. And even the rower is challenging.

Today, I have no desire to workout. I have no desire to walk anywhere, lift anything heavier than my phone, or do anything whatsoever to raise my heart rate. When I take rest days (which are rare), I mean to rest.

So here’s to you, Fitbit — stay under 10,000 steps!

The Benefits of a Home Gym

We have been snowed in the last two days.

The roads are icy. The winds are gusting upwards of 50 mph. Visibility is low. It’s cold.

Luckily, I don’t have to worry about the gym closing or making it to class because I have a home gym.

Crossfitmomm working out at home in Colorado
Working Out at Home

THE BENEFITS OF A HOME GYM

  • Weather doesn’t matter. When you have a home gym, you don’t have to be anywhere or worry about being late to class. You show up to work out when you’re read.
  • You save time. All that time driving to the gym, packing your bag and drinks for the gym, showering at the gym, and waiting around for others is eliminated.
  • Flexibility. You work out when you can. If you have soccer practice or have to spend the day in the city, it doesn’t matter. You can exercise as early as you need to or as late as you need to.
  • Customized equipment. You pick the equipment you need, want, and will use. No more rooms full of useless equipment you’ll never use.
  • Money. It’s an initial investment up front, but it’s guaranteed to be cheaper than your expensive gym membership that is paying for amenities you don’t use.
  • Distractions. There is  no one to watch at your home gym. Most likely, you’re working out alone — and that takes mental fortitude you won’t build anywhere else.
  • Cleanliness. Gyms are full of germs. At home, it’s just your own germs you have to worry about.
  • Equipment will last forever. With only you and your family using the rowers, the bikes, and the weight plates, you’re gym equipment will last a lifetime compared to the beating gym equipment takes at regular gyms.
  • It’s fun. Creating your own workouts, working out whenever you want, and accommodating for what your body is telling you (such as rest days and injuries) is freeing and fun.

You’ll be able to workout much more effectively and achieve the results you want, not the results the programmer wants. A home gym is a lifeline when your life is busy and full of stress. It’s an investment in health, wellness, and overall well being. It’s a small price to pay. Start your home gym today!

Update on HIIT Classes

crossfit running
Crossfit running

Two months ago, I started doing HIIT (high intensity interval training) classes to try to improve my fitness and actually push myself, because one of the pitfalls of working out by yourself is not pushing yourself. Every time, I get my butt kicked in HIIT class. But overall I hadn’t noticed any significant change.

Until this week.

This week I went jogging like I normally do. When I jog, I do just that — jog. I don’t push myself. I just run up and down the street to get my heart rate up and get a little cardio in. Well, when I took a look at my heartrate report, I noticed something — I hadn’t hit peak heart rate the entire time I was jogging — I was in cardio the entire time. That’s when I knew; I knew HIIT classes were working.

Needless to say, I’m super excited. Not excited that I’ll have to push myself on my jogs now, but excited I’m improving. I’m itching for 5k season to come around, so I can really test HIIT classes and see if my 5k time has improved and I start winning more 5ks. Because, despite working out by myself, it is all about winning — no matter what I’m doing.

Why are There So Many Gyms?

It seems like everywhere you turn, there’s a new gym being built. They seem to be almost as ubiquitous as banks. But why? And is there really that many people exercising?

According to the IHRSA (International Health, Racquet & Sportsclub Association), the $30 billion health and fitness industry in the U.S. has been growing by at least three to four percent annually for the last ten years and shows no signs of slowing down anytime soon. If anything, it’s accelerating. Currently about 20 percent of American adults have a fitness club membership, a number which could double in the next ten years.

WHAT IS FUELING THE GROWTH IN THE FITNESS INDUSTRY?

crossfit girls at a crossfit competition doing dumbbell front squats
Dumbbell Front Squat in CrossFit
  • The cost of healthcare. As the cost of healthcare continues to rise, people (and employers) are realizing the value of a healthy lifestyle. Many employers and insurers now cover the costs of a health club membership or studio classes.
  • The growth in organic foods. Gone are the days when McDonald’s was the go-to for dinner. As more people care about what they put into their bodies in terms of food, there is a trickle down effect in terms of what else they can do to be healthy.
  • Fitbits. Who would have thought that the idea of tracking your step, your heart rate while working out, and the number of calories burned while exercising would fuel a growth in exercise? It has. Having your Fitbit, Apple Watch, Garmin, and even many of the smartphones at your fingertips has raised awareness of your health and gotten more people to realize health is important in their lives.
  • Streaming exercises. Many people don’t exercise because it’s just one more thing to add to their already busy lives. Getting to the gym can take valuable time. Hence, the growth in the idea of attending a class at home at your convenience has taken root and, surprisingly, had not caused a dip in gym memberships. Research has shown most of these people do maintain a gym membership, but also utilize streaming as well.
  • Two segments of the fitness industry have been responsible for the majority of its recent growth in members and number of facilities: Boutique fitness studios and “high-value, low-price” (HVLP) health clubs. Inexpensive gyms with great equipment has exploded as gym owners utilize the fact that 150 people who can pay $30 is more revenue that 30 who can pay $130 dollars. Plus, by stripping out the amenities (like towels) provided by traditional gyms, HVLPs save money, which they pass on to their clients. Less impactful, but still important, are boutique studios, which have also been growing very quickly all over the country. These studios are usually small and specialized. Spinning, high-intensity interval training classes, circuit training, barre, and Pilates are examples. They are also generally on the higher end price-wise, ranging from $20 – $50 a class, or $150 – $200 month. Selling points for these are the central locations (since they can fit almost anywhere), the specialization, and the camaraderie fostered by the smaller, more quaint environment. For the time being, consumers certainly don’t seem to mind the prices, but time will tell – especially if the economy changes.
  • Outdoor obstacle races. The Tough Mudder and The Spartan events usually draw huge crowds, mainly from the sense of teamwork and personal accomplishment that comes with completing one — not to mention they are a blast. These races have been growing in popularity for many years and with the races now broken down by skill level, the appeal of them has only grown. But what makes these one-off events have such a major impact on the fitness industry’s growth? You have to train for them —hard – and many times people do it in a health club.

According to Forbes Magazine, “all these factors have combined to create a fitness industry that is growing faster than it ever has before. The current U.S. health and fitness facility count is approximately 32,000, though there are likely thousands of boutique studios that remain uncounted. Look for that number to go way up – and potentially double – in the next decade or two.”