Oh, the gym – that chapel with chiseled bodies and cardio machines – how much we miss you. Currently, many of our fitness activities are largely confined to the home. However, this does not mean that we cannot make a profit.
Here are some home fitness tips from some well-known professionals who share their three favorite tips on everything from exercise and diet to motivation.
Theresa Farrell, ballerina and choreographer, shares her advice on staying fit and fulfilled at home.
1. Dancing and doing bars
“I can’t say enough about the power of freestyle dance! It doesn’t matter what it looks like – go somewhere alone, turn off the lights, or have an audience – whatever you do, you get lost on the move.
“Dance to a track every day and watch your days transform. It clears the mind and opens the soul while getting you fit! Whether you’re sad and just let it affect you, or angry and stomp it out, I’ve found that as soon as I move my energy levels rise and I approach everything differently.
“Barre is my home base – my whole day feels bad when I don’t. Whether you danced as a child, never danced before or know the entire ballet vocabulary, a classic ballet bar is the cornerstone of Ballet Bod. Your posture, balance, flexibility, and strength will increase. And learning choreography is an additional mental plus. “
“Block 15 minutes 2 days a week to focus on deep stretches. Listen to your body’s needs and stay in each stretch for 1 to 3 minutes [with controlled breathing]. Consistency is the key. Stick with it and the results will follow. “
3. Tone the lower abs
“I find that most ab routines don’t focus enough on the lower abs. My two favorites are:
- Drop a plank on my forearms and my hips on the floor before returning them to the plank position.
- I lie on my back with my feet at a 90-degree angle and lift my hips off the floor. “
Autumn Holley, personal trainer and fitness model, shares some feel-good habits.
1. Manage your mood
“Stress is a matter of course. We all experience it regularly and lately the fear has been rumbling in the background all the time. However, it is entirely up to us to deal with these feelings. It starts with recognizing that we actually have a choice.
“As someone who has their own battles, I understand the importance of having a deep toolbox. Exercise, deep breathing, and meditation can be solitary weapons against depression and worry. Tools like these can remind you that you are [don’t have to give in to] Your dark thoughts and can provide an exit into which you can pour energy.
“One app that has helped me is Calm. It shows you how to meditate, move yourself to a place of peace, and find ways to sleep more restfully. There’s a subscription fee, but if you can stay consistent with the tools it’s well worth it. “
2. Training circuits
“My main reason for exercising every day is to maintain my sanity. I can tell myself that I have done something and that I am proud. “
Here’s a weight training you can try at home without any equipment:
Circuit 1 (repeat three times):
Circuit 2 (repeat three times):
Circuit 3 (repeat three times):
3. Create healthy eating habits
“Unhealthy food patterns rarely begin with eating, but rather with not knowing how to prepare the healthy foods that you know you should be eating. Don’t take the time to study and then feel overwhelmed and fall back into old patterns.
Additionally, there is the moment when you learn that you have relied on eating a lot to be comfortable, and you realize that it has only temporarily brought you satisfaction and satisfaction [much more] Guilt and stress.
“To change these patterns over the long term, you need to move your comfort zone and become more aware of the fuel you are adding [your body]. For example, WW (formerly Weight Watchers) uses a points system and provides lifelong knowledge of what good and bad fuel is, but still gives you space to pamper yourself from time to time. “
Juice and Toya, personal trainers and fitness YouTubers, share some nuggets for staying responsible and supportive with your partner.
1. Train together
“You and your partner likely have different goals when it comes to exercising, and you may have different fitness levels, too. Therefore it can be impractical for one partner or the other to train together. However, it can hold you both accountable, and you can encourage each other along the way too.
“We recommend finding workouts that both of you can benefit from. For example, find a workout with modifications so that when one partner is entry-level and the other is advanced, both of you can enjoy exercising at your comfortable fitness level. This way, no partner will be bored or feel that the workout is too easy or too difficult.
2. Cook together
“Although this may not always be possible due to time and different schedules, we recommend that you choose one night each week to cook a new recipe together. This is a great way to explore different food ideas so that cooking and healthy eating don’t get repetitive or boring.
“You can also discover different ingredients and challenge yourself to try a new food group every week. For example, you can cook with a new vegetable or try using a new herb or spice every week to spice things up.
3. Go for a walk together
“It sounds very simple, but it can be extremely beneficial for your physical health goals and also be a great stress reliever. Walking outdoors will give you fresh air and vitamin D after working indoors all day. You can also have a good time with each other while walking outdoors, with no food or drinks! “
Nick Hilden is a travel, fitness, art, and fiction writer whose work has appeared in the Los Angeles Times, Men’s Health, Thrillist, Vice, and others. You can follow his travels and connect with him on Instagram or Twitter.