Fitness for Shut-ins Part Three: Fitness Tools and Trackers

If it's not tracked, did it even happen?

This is part three of a three-part series about staying fit and healthy while on lockdown. Read Part One and Part Two here.

Don’t worry. You’ll be out there again one day. (Image: author’s own.)

You’re stuck inside alone, or possibly with pets and other people that you used to like.

You need some kind of stress release, both as a way to combat the extra snacks you’re eating All. The. Time. and to stop you from killing the people that are Always. Right. There.

Yeah. You’re motivated to work out.

You’ve also sorted out where you’re going to work out, set up your schedule, and have access to countless options for indoor, small-space workouts.

All that’s missing is a way to ensure that you’re properly harnessing the essential element of improving your fitness level: progressive resistance and a way to keep yourself honest.

There are many easy ways to track your workouts, as well as many ways to share them for social support and bragging rights. I’ll outline several of my favourites here…and the below are all either free or have free versions available.

Tools and trackers for the self-motivated

Pencil and paper

Of course, you can just write it down. An actual, honest-to-goodness paper notebook or calendar is a great way to track your workouts (as is a chisel and slab of stone, for that matter). You can see at a glance what you did and when you did it, and it’s low-tech…never a need to upgrade or install updates.

Read more...

Fitness for Shut-ins Part Two: Workouts You Can Do in a Small Space

You already have the will. Here's the way.

You can get a great workout in a 2'x6' space. Please move your dog first. (Image: author's own)

Whether you're just at the physical distancing stage of this pandemic or you're in full lockdown, one thing is certain: you're not getting to the gym today. Depending on where you are and what you have access, to, there are some great free (or cheap) ways to stay fit while avoiding the rest of the world and/or being stuck at home.

How much space do you have?

A large backyard and an open-plan basement? A balcony the size of a yoga mat? An actual yoga mat beside your bed where you hide from your kids that are "homeschooling" themselves? There are lots of ways to get an effective workout even in a tiny space.

Yoga, calisthenics and Pilates are natural choices for small spaces. These two home workouts don't require any equipment, but will get your heart rate up in a 2' x 6' space:

KISS Your Excuses Goodbye
This small-space body-weight workout can be dialled up with cardio intervals or kept simple with supersets.

5 Exercises in 5 Minutes
Take five minutes to rev up your metabolism and wake up your body and mind.

Read more...

Fitness for Shut-ins Part One: Motivation vs Dedication

A three-part series about staying fit and healthy while on lockdown

These puppies are going to stay looking new for a while. (Image: author's own)

In this strange new world, it's going to be harder than usual to stay fit and healthy, but it CAN be done.

First, let's discuss the difference between motivation and dedication. Motivation is wanting to do something, which is great. It's having a good reason to do what you're doing, and it's how most people get results: they want to get fit, so they work out and eat better.

Some days, however, even the most motivated people don't feel like working out. I have had days (and still do) where I would rather die than eat another chicken breast, and would sell my firstborn if I could just lay on the couch with several Creme Eggs, even though I have a very good reason to do the opposite. That's when dedication kicks in.

Committing to a task means doing it even when you don't feel like it (see also, Work or Marriage). Dedication is always linked to motivation, but goes that extra step towards action. After all, it's not enough to have a good reason or a goal in mind. What gets you there are the actions you take every single day.

So, how do you make this work for you while you're locked in your house? Easy.

Keep reading...




What do you want to achieve while you're stuck inside? How are you going to do it?


Watch for Part Two: Indoor and Small-Space Fitness Routines and Part Three: Home Fitness Tracking Tools

Fitness App Review: My Workout Plan by Sosis Apps

Screenshot of My Workout Plan App, courtesy of Google Play

Since my last foray into home exercise apps, I have branched out again. I'm still consistent to the point of insanity in my workouts (Sane person: "I have a fever. I'm staying on the couch." Me: "It's just 20 minutes of HIIT. The fever means I'm already warmed up."), but I decided that, as a fitness professional-type-person myself, I'd rather create my own balanced and effective workout... and then have an app tell me when and how to do it.

I come from a long past of carrying a workout notebook with me every time I went to the gym. Literally, ten years into lifting weights four to five days per week, I would set my workout for the day before starting, and record it faithfully in my little book as I went, checking it between sets, tracking my weights, and noting how little abs and cardio I did.

My gym buddies used to mock me for this. "Don't you know what you're doing yet?" But it was helpful, reassuring. If I had a drink of water and forgot what I was doing, it was there. If I had written it on the page, I had to do it, even if I no longer felt like it. It kept me focused and honest. It made sure that I lifted the right weight for each exercise, not the weight I wanted to choose. It helped me progress.

I haven't done that in years, though, entirely because I lost my Fat Little Notebook somewhere and am horrified by its replacement value. And, since this is 2019, I thought that I should try something new. Something digital.

There's a fitness app for that

Of course there is. There's a lot of them, in fact. The one I chose to try was My Workout Plan Daily Workout Planner by Sosis Apps. It's free (with ads) and was very well reviewed.

I sat down to play with it and was pleased to find a large variety of exercises, equipment options, and workout styles. You can create supersets, rest periods, timed sets... it's very versatile.

The pros

I set up my own workout

I'm a professional. I know what's good for me and how not to overtrain my shoulders or do a pushups-only workout. I chose exercises and variations that I wanted, arranged them as I saw fit, grouped smaller muscles into supersets and gave myself more rest with larger muscle groups. It's extremely customizable, which is a huge plus.

So many options

You want to do pushups, but different pushups? No problem. The only equipment in your gym is an Olympic bar and a Swiss ball? Great. This app has what seems like hundreds of exercises (with videos!) for each muscle group and piece of equipment; great for inspiration if you're comfortable weight training and want to try something new. 

Not there? No problem!

This app is just so customizable. You can rename an existing exercise to whatever you'd like ("Those lunges that Lisa hated doing") and add exercises that aren't in the (extensive) list. 

Relevant reminders

I sometimes need a bit of a push to get going. This app sends me motivational reminders I can appreciate, like "Sweat is just fat crying," and I can customize them to say something like, "Dammit Karen, get off the couch and do some pushups."

(I didn't, but I can.)

Adding exercises: simple, but time-consuming. (image courtesy of Google play)

The cons

Timing

I hate to admit, but I haven't mastered the timing of the rest intervals between sets. Sometimes, I get a full twenty seconds after a superset, sometimes between exercises within the superset, but not after. I've read through several of the app's reviews, but nobody else mentioned it as a problem, so it's probably just me. It's definitely just me. Never mind.

Cumbersome to set up

Compared to writing it down in my trusty old notebook (man, I miss my notebook - it has my entire history of heavy lifting in there, too, like that one time that I deadlifted 185 lbs. Yeah.), it took a while to set up. The exercise options are there, but each time you add a new move, you start fresh: equipment, body part, scroll down, set reps and sets and rest periods.

Planner, not a tracker

Once set up, the app works very well, but when I finished a set, I had nowhere to quickly keep track of how easy or hard it felt, and without manually changing it each time, I couldn't set my progression. You can add "notes" to each exercise, but I'd prefer something more intuitive.

Beginners, beware

If you're not really sure what you're doing, it's probably best to consult a certified (and educated) trainer. That way, you'll be sure that you've got a balanced workout and you have a plan in place for progressions as you get stronger. 

My own upper body workout. (Screenshot of My Workout Plan by Sosis Apps.)

The verdict

My Workout Plan is free and it's fantastic. It works great as a motivator and planner, and it's just so incredibly customizable that I have to recommend it as long as you know what you're doing. And have the time to play with it. But trust me, hire a trainer for a session or two first (and always consult your healthcare practitioner before you start an exercise program).

(Despite its many, many positives, this app fell just short of my precious, precious paper notebook.)


Do you use a workout app?  Which one?


Are you interested in becoming more active? 

You can read my article on Snacking on Exercise, and how Small Changes can lead to Big Results. Then, try this 5-minute workout or this 20-minute workout. (Consult your doctor first!) Don't forget to comment and leave me feedback!

Fitness App Review: Home Workout by Leap Fitness Group

Screenshot of Home Workout - No Equipment App, courtesy of Google Play

With my increased client base, travelling husband, rabid, overscheduled children, overanxious dog, no appreciable time-management skills, poufy hair and fairly steady work schedule, I thought a bit of extra motivation would be a good idea to help turn my sitting-on-the-couch-after-dinner into well, sitting-on-the-couch-but-then-doing-15-minutes-of-exercise-too so I'd feel less guilty about the first part.

The Fitness App: 

I downloaded Home Workout - No Equipment from Leap Fitness Group onto my Android device, just to try it out. It's calisthenic-based (no equipment), FREE (with ads), and was very highly rated on Google Play.

(UPDATED April 28, 2020: the Premium version is free until 1 July 2020.)

I followed their Full Body 7x4 Challenge (seven days of workouts for four weeks), and here's what I think:

Pros:

Simple to follow. 

The exercises are shown as little animated images, and if you really don't get it, you can tap on the image to see a write-up with more technique cues. As you're exercising, the app will suggest form notes and modifications to make it easier or harder.

Quick.

Each routine takes between about 7 and 19 minutes, and are adjustable by extending or skipping the rest breaks with a simple tap.

Variety of exercises.

I thought I'd done every exercise under the sun; I was wrong. There are lots of (mostly pushup) variations, including several that I'd never even seen before.

Incorporates stretches.

I don't stretch enough, but this app made sure that I got at least 30 seconds (or more) of stretching in, every session. This is possibly more than I would normally do. Don't look at me.

Motivating.

My phone lights up at 8 pm every night, telling me to work out, just for a little while. So, I do. I haven't done seven days in a row yet (and wouldn't recommend it - the body needs rest), but it always makes me feel a bit bad about it, so that's something?

Cons: 

So. Many. Pushups.

So many. Decline, incline, hover, inverse, reverse, Hindu (have to question the nomenclature on that one), staggered, wide arm, diamond, spiderman... I love pushups, but this is ridiculous. For those that, for some reason, don't love pushups, there is nothing to look forward to in life. Just more pushups.

Not really "Full Body".

There are jumping jacks as a warmup every once in a while, but the "full body" in this workout refers specifically to the part of the body found from the hips on up. So, if I'm really being picky, it's not really full body at all, but since I am ramping up my speed and distance with my running group and adding in some hills on the bike, I'll look past that. This time. But it's not Full Body.

Kind of not "Full Upper Body" either.

It's very hard to train your back or biceps without equipment of some kind. I get it. There are attempts made for the rhomboids and scapulae, but mostly, it's triceps, chest, shoulders and abs with a hint of lower back and one glute move. The shoulders are definitely overworked.

Starts too easy/gets too hard.

When you start the program, you choose your level by being honest-ish about how many pushups you can do, then they lull you into complacency with the first week of workouts. I was all, "man, I'm so fit, this isn't even a challenge" then BAM! they got me. Now in the last week of workouts, the pushups make this half-grown woman cry. And remember? I Love Pushups.

Not enough stretching.

Hey, I'll take 30 seconds of stretching when I can get it, but even on the Big Stretch days, you might get two minutes of stretching, total, and often not on the right areas. Nobody likes stretching, but nobody likes pushups either, so they might as well make us suffer in a balanced way.

Screenshot of Home Workout - No Equipment App, courtesy of Google Play

The verdict:

Home Workout - No Equipment has been an interesting experiment for me. Would I recommend it?  Well, it's free, which counts for a lot in my books. It's gotten me doing bodyweight strength training most days of the week, and I'm actually feeling leaner and stronger because of it (no empirical measurements, I'm afraid) (although I did cut out wine on school nights, so that probably helps too...and explains why I'm less content to just sit on the couch). It's quick and the instructions are clear, and is definitely a step in the right direction for those that just don't have time to work out. (Every little bit helps!) However, the program I tried claimed to be a balanced, full-body workout, and it isn't. 

I'd say, give it a try yourself if you want to do a bit of strength training but don't want to spend a lot of time or money, but listen to your body -- especially your shoulders -- and take a rest day when you need it. It will still be there for you when you come back.

If you're looking for at-home workouts, Fitness Volt has a great list of their five favourites.

I'm going to try the Lower Body challenge next, and possibly test out another app - happy to take suggestions of a new one to review!

Do you use a workout app?  Which one?

Are you interested in becoming more active? 
You can read my article on Snacking on Exercise, and how Small Changes can lead to Big Results. Then, try this 5-minute workout or this 20-minute workout. (Consult your doctor first!) Don't forget to comment and leave me feedback!

5 Exercises You Can Do Right Now to Feel Fit and Energized

Photo by Ayo Ogunseinde on Unsplash

A five-minute routine to feel better

Nodding off at your desk? Feeling guilty and slothful as you lie on your couch to watch the telly? Feeling too overwhelmed or too busy to commit to a longer workout? Take five minutes right now to rev up your metabolism, wake up your body and mind and (maybe) justify sitting down for another hour or two.

Equipment needed:

A timer on your watch or phone. (This is my favourite timer app.) If you're fancy, you can grab a yoga mat and a 5-lb hand weight, but it's not necessary at all.

Tabata Timer by Eugene Sharafan

How to do it:

Set a timer for five minutes in one-minute intervals (or just watch your watch).

Start with the first exercise and perform it correctly for as many good reps as you can do, then rest for the remainder of the minute. When the timer goes off, start the next exercise. (As you get stronger and fitter, you'll be able to do more (perfect) repetitions and get shorter rest intervals, which is great for progressive overload training.)

The five exercises:

1. Rainbows

Start from an upright, wide stance (feet twice as wide as your shoulders), knees and toes turned out about 45 degrees. Keeping your right leg straight, bend your left leg and lunge over to touch the ground on the outside of your left foot with both hands, sitting back into your heels. Pushing through your heel, come up to standing, drawing the biggest arc possible with your arms until they are stretched above your head. Continue the arc as you lunge down to the right (this time with your left leg straight) to touch the ground beside your right foot. (Dial it up: hold a 5-lb dumbbell)

2. Pushups

Make sure that your body is a straight line from your shoulders to your toes (or knees) - do this by pushing your hips forward and squeezing your glutes. Look about a foot in front of your hands (don't tuck in your chin). Your hands should be a little wider than your shoulders, so that at the bottom, you have a 90-degree bend in your elbows and your neck is straight. Dial it down: drop to your knees to finish the set, as needed. If you're struggling, but still up for of a challenge, keep your legs extended for the lowering phase of the movement, and only drop your knees down for the pushing UP part.

3. Burpees

Start standing, feet shoulder-width apart. Squat down (hips back) and place your hands flat on the ground, between your feet. Brace your core and jump your feet back to that you’re in a strong plank position. Jump your feet back in to the outside of your hands, keeping your hips low. Stand up and jump with your arms up. That’s one. Keep your head up, looking forward the whole time. (Option: walking burpees.)

4. Mountain Climbers

Start with a strong high plank, with your core tight and braced, and jog your knees in and out. Left in, right in - that counts as one rep.

5. Bicycles

Lie on your back, pushing your lower back into the mat, drawing in your bellybutton, and lift up your knees to a tabletop position (knees and hips bent 90 degrees, thighs perpendicular/shins parallel to the floor. Place your fingers at your temples. Twist through the torso, bringing your elbow to the opposite knee, extending the other leg out straight. Switch. Keep this movement controlled.

Video of moves here. 

And in five minutes, you're done!

Just five exercises for five minutes will have your heart pumping and your muscles activated again; you'll feel fitter and energized for whatever comes next.


Related Articles:
Does Snacking on Exercise Really Work?
KISS workout

Try it! How do you feel?

Fitting it in

Photo by Ravi Roshan on Unsplash

A reality check for a so-called "fitness professional"

"How do you, as a personal trainer-slash-fitness instructor, fit your own workouts in?"

The question came out of the blue from an acquaintance, and it threw me for a loop. I sucked in my stomach and wondered how I could cover up my arms without pulling them, turtle-like, into the top of my sleeveless dress.

The right answer, of course, is that I make time for myself.

That, despite my time-consuming "serious work" of writing and editing, and my one-hour-at-a-time "superhero work" of training clients -- which usually involves demonstrating correct form or partnering up for a move or two -- and leading boot camps (with more demos and partnering) -- and teaching a fitness class (or two) per week, I still have the focus and energy to get to the gym for proper strength-training sessions, and I never miss the time I set aside for my running group. Yes, all this and the kids and the dog too!

And my hair? Beautifully styled, of course!

Now that you're shielding your eyes from the glare off my halo, let me reassure you: the truth, of course, is different than the right answer.

I do demo moves for clients and participate whenever I can, but I am definitely not getting the same benefits from the workouts as my participants. I sneak in five to ten minutes of strength work before each session as I set up and practice the routines. I stay 15-20 minutes after my clients have left the gym or field and put myself through the same paces.

(In the case of my aqua fitness class, however, I am definitely working harder, since I'm jumping against gravity, while they are being buoyed up.  Also, they're all at least 60.)

And, when my kids are at swimming lessons, I sprint up the stairs to the leisure centre gym and work harder for 22 minutes than anyone else in the gym does for 60, so that I can be back down to greet them before they even get out of the pool.

My running group is sacred, too. It's time that I have scheduled into my calendar, three times a week, and I go, and I run 6-10 miles to wherever the group has planned for that day. If I need to, I choose a faster pace group that promises to be back to our neighbourhood even 10 minutes earlier than my usual group (and skip the coffee afterwards), but I do it. 

On days that I really can't do the run and give the dog enough of a walk, he comes along to Primrose Hill, and gets off-leash, run-like-crazy frolic time while I do hill repeats four to six times. Forty minutes, and we're both back home, sweaty, tired and ready for a shower or nap, respectively (lucky dog).

Lately, I've been adding in extra bursts of activity, especially on days when my kids need motivation. They absolutely abhor the monthly "fitness" days at their kickboxing class, and I've made them a deal to make the extra conditioning more mentally acceptable for them: for each pushup and burpee that they have to do, I will do the same number. As there are three of them and only one of me, it's really not a fair bargain; it adds up quicky, but I do it, and I usually let them watch. Sometimes, when I feel that I haven't lifted anything in a while, I'll drop and do a few sets of 25-30 pushups in the afternoon, or after dinner. Without having to think too much, I can do up to 90 pushups, which seems like bragging, but it's really not (this strength and endurance has been built by 30-plus years of doing pushups...with short-armed biomechanical efficiency).

Also, having been plagued with low-back issues for years (possibly exacerbated by pregnancy, my swayback is not making me look taller), I recently undertook a 21-day "fix" that involved repeating a short, low-intensity routine every evening. I completed it in only 26 days (ha!), and have realized that working my core daily (or almost-daily), even if I'm half-paying-attention-while-watching-tv really does make a difference to my posture, my pain and how I feel about my body.

So, there's how I do it.  A little piece here, a little piece there.

And no, my hair is not styled. Don't be ridiculous.

KISS your excuses goodbye

Photo by Minna Hamalainen on Unsplash

Keep It Simple this Spring.

No gym? No space? Limited time? No problem.  This body-weight workout can be dialled up with cardio intervals or kept simple with supersets when you’re in a hotel room, on vacation, or binge-watching GLOW in your tiny living room. All you need is a space the size of a yoga mat, and a bench, be it park, couch or coffee table for dips.

(And, of course, check with your doctor if this workout is right for you.)

Having your routine, your favourite bench in the weight room, and the time you carve out for yourself to keep personal fitness a priority? Priceless. But every so often, we are all yanked out of The Zone for a work trip, a half-term with the kids, or -- more importantly -- a series finale, and though we’re still focused on our goals and good intentions, we have no equipment, and no room to move. So, what’s a girl to do?

Keeping It Simple is always the best strategy, especially when caught out of the comfort zone of your gym. Whether you’re travelling for work and stuck in a hotel room, trying to stay fit on a picnic blanket, or fitting in a session in your tiny living room while binge watching GLOW, the SS here stands for Small Space, or maybe Sans Supplies.

This Seriously Sweet body-weight programme can be done in the space of a yoga mat (or a beach towel), and hits your major muscle groups to build dynamic strength through explosive/plyometric moves, supersets with complementary muscle groups to increase intensity, and a challenging core routine as a finisher.

It can be done as a Straightforward Strength workout, or with cardio intervals to up the calorie burn and cardiovascular effect. Either way, you’ll be back on the couch, feeling Smugly Sweaty and Self-Satisfied in under 20 minutes.

So, what are you waiting for? Grab your water bottle and trainers (and maybe a towel if you don’t want to Sweat on your Stuff), and try it out.

Option 1: Kick It (Super Set) workout:

Warm up, then superset the movements by performing 10-12 repetitions of both exercises in each pairing at a steady, 2 seconds up/2 seconds down pace, then repeat, with no break in between. Take 30 seconds to review the next pair, then superset them twice each. Take another 30-second break (drink your water while reviewing!) and perform the last superset. Use the last 30-second break to take a look at the core sequence, and perform all three exercises without a break, and without a break again. Well done, you.

Option 2: Kill It (Seriously Sweaty) workout:

Start with the warm up, then perform 15 reps of the first pairing of two exercises quickly (but with good form); do them back-to-back, then a cardio interval. Rest 15 seconds and repeat. Do the next pairing, followed by the cardio interval and timed rest twice, then the third. Take a 30-second break before doing your core set twice through, with no rest. It’s quick, sweaty, and possibly fun, if you’re into that kind of thing. Dial it up: Perform the cardio intervals for a full minute instead of just 30 seconds.

OR, you can just go Straight and Simple, and run through the moves one after the other.  Twice.

Warm Up: 

Walking Burpees x 10 reps each leg

Workout:

1 - Reverse Lunges with Knee Lift (Both Legs)
2 - Good Mornings (One Leg)

Cardio - Side Step with Squat - 30 seconds

3 - Pushups
4 - Mountain climbers (Don’t get up from your plank!)

Cardio - Jumping Jacks - 30 seconds

5 - Jump squats
6 - Triceps dips

Cardio - Side-to-Side Body-weight Lunges (just stay low and shift your weight side to side, keeping your weight back in your heels, and feeling the stretch in your inner thighs) - 30 seconds

Simply Superb Core Combo:

Russian Twists x 15 each side
Plank with Knee to Outside of Elbow x 8 each side
Side Plank x 30 seconds each side


Good job!  Now, REPEAT!


Check out form notes and full descriptions of the exercises HERE.

***

This post is in collaboration with other bloggers. Check out the blogs below over the next few days for some lovely spring content.

https://www.earthtoconnie.com/                     www.avidreaderdiary.wordpress.com

www.spiceandnice.blog                                  www.meganelizabethlifestyle.com

www.peerlessprose.com/blog                         www.dammitkaren.com

www.maybemissmolly.co.uk                          www.bookmarkingstories.wordpress.com

www.countingbluebirds.com                          www.lifestylesteps.video.blog

www.smartmoneygreenplanet.com                 www.watchaguru.com

www.teachtraveltransform.blog                      https://thegraphitedragon.com

http://www.lifemakeupstyle.wordpress.com   http://thedecemberedit.com

www.thewriteone.home.blog

Fit, Quick! (An At-Home Workout)

Yesterday was a long, busy day, but I made time for a really quick, at-home workout: strength, endurance and plyos for legs, core, shoulders, chest, back... I've hit every major muscle group quickly and (somewhat) easily, with only a yoga mat, fitbands, and 5-lb dumbbells, all optional.

Take out the jumps and dumbbells if you need to, but give it a try!

***
1 - plyo squat jumps x15
2 - single-leg deadlifts with lateral delt holds x 12 each side
3 - plyo lunges with biceps curls x 15 each side
4 - pushups with plank jacks and bird dogs x 20
5 - side planks with reverse flyes x 15 each side

REPEAT.

Videos of exercises are here.

#workout #homeworkout #fitathome #sweaty #fitgirl #exercise #squat #lungesandsquats #plyometrics #pressup #pushup #plank

Did you try it?  What did you think?  Let me know!