At-Home Workout Guide: My Tips & Tricks

Hey everyone! With all that is going on in the world right now, I wanted to share something that may be helpful to my fellow gym lovers! Sadly (yet understandably), many gyms are temporarily closing due to the outbreak of COVID-19. This means that many people are either skipping their workouts, or working out from home.

 For me personally, I prefer working out in a gym because I feel more motivated to get through a workout this way. When I choose to workout at home, it is a bit more difficult to get through it! Well, now it looks like we don’t have much of a choice, so at-home workouts will have to do!

Today, I wanted to share some tips on how to have a great workout in the comfort of your own home! I know that not everyone has dumbbells or resistance bands lying around, but if you do, it will make your workouts even more challenging! For those of you who do not have these items at home, or cannot purchase them right now, there are alternatives! For added weight, you can use soup cans, milk jugs, bags of apples and even bags of pet food! If you plan on purchasing resistance bands or dumbbells, Amazon has some great options at a variety of prices (although you may not be able to purchase anything right now).

Since my university has moved all of our classes online, and I have been staying home more often, I have had a lot of time to myself. When I have some free time, I really enjoy pampering myself, writing, watching Netflix or YouTube, and of course, working out. I feel lucky that I am one of those people who actually enjoy working out (most of the time). Although I prefer the gym, I have gotten experimental with my at-home workouts and I have found that you do not need to go to the gym to get a great workout in! Here are some of my tips to get you through your at home workouts:

  • Purchase gym equipment OR use everyday/common household items

As I mentioned previously, having resistance bands, dumbbells, and a workout bench can be extremely helpful for completing a workout at home. However, I am aware that not everyone has this equipment at their homes, but there are alternatives (see above).

  • Make some room

Try to find an area in your home where there is enough space. Depending on where you live, this may or may not be easy. Work with what you have, and if needed, move a few things around!

  • Get experimental (find new ways to workout)

When working out at home, you are going to very quickly realize that you may not be able to do every single exercise you would normally do at the gym. For example, when I am doing a pull day, I am working my back and my biceps. If I want to do seated rows or use the lat pull down machine, I cannot necessarily do this at home. This is when you need to get experimental. YouTube and Google can be very helpful for finding new exercises. If you want to replace seated rows, for example, try taking some dumbbells and doing bent over rows. If you love weight lifting, but you’re finding it difficult to do this at home, you can find other forms of exercise. I personally love doing a combination of weight training and HIIT (High Intensity Interval Training). Also, don’t underestimate the power of bodyweight exercises!

  • Get outdoors

Since so many of us are staying indoors right now, I think that some fresh air is especially essential. Even if you aren’t working out, I would recommend getting outside every day (even if it is just to your back yard)! If you’re able to, I would recommend working out outdoors every once in a while. Whether you want to run, lift weights, or practice some yoga, your body will thank you.

  • Grab a friend

I actually prefer to work out alone, but for some people, having a friend by their side makes exercising more enjoyable. By working out with a friend, they can help you avoid distractions, keep you motivated, and keep you laughing!

  • Blast the music

Every time I work out at home, I like to blast my music. Anything upbeat and loud usually helps me push through my workouts and keeps me moving… or should I say dancing?

  • Put your phone down

I think that one of the reasons I find working out at home to be a bit more difficult is because I am more tempted to take longer breaks/look at my phone. If you have to, turn off your ringer so you won’t hear any notifications going off. While you should absolutely take breaks in between sets, they shouldn’t be more than a couple of minutes. If you look at your phone after doing some shoulder presses, you may find that you’re on your ex boyfriend’s girlfriend’s sister’s cousin’s Instagram page 20 minutes later. Trust me, you don’t want to fall down that rabbit hole. Get a great playlist going and PUT THE PHONE DOWN.

I hope that you found these tips helpful! I know that having to stay in our homes can be frustrating at times, but please remember that by doing this, we are stopping the spread of COVID-19. Even if you are strong and healthy, you could still potentially pass on the illness to someone who isn’t as strong. Take some time to focus on your health, and hopefully sometime soon we can all go back to living a normal life! Thank you for reading!

4 Years of Weight Training

I am very proud to say that today makes 4 YEARS that I have been weight training! It truly feels like yesterday that my dad took me into the gym for the first time and taught me how to lift weights. Little did I know then that weight lifting would become so much more than a hobby. I was 16 years old, and I fell in love with it so quickly. I fell in love with the way it made me look, but more importantly, I fell in love with the way it made me feel.

 I’ve learned so much about myself and what my body is capable of in these past 4 years. My fitness journey has not been perfect. I have made some mistakes and I have gotten off track a few times. What matters is that I’ve stayed consistent. I’ve stuck with it. There is power in taking control of your health. In loving yourself. This is one step I took that led me to feel so much more confident.

When I first started weight lifting, I had no idea if I was going to like it or stick with it. My goals were to simply tone up and get to the gym 3 days a week. Now, my goals look a bit different. My schedule is a bit hectic right now, and to be honest, I haven’t been getting to the gym as often as I would like to. I was never one to work out in the mornings, but now, because of my schedule, I have been doing this twice a week. My current workout split is not ideal for me, but I have been working out at home when I can’t get to the gym. As of right now, I am working out 3-4 times a week. I have very long days, so finding the time to get to the gym with my new schedule has been a challenge, but I’ve managed to do it because it is a priority to me.

When it comes to healthy eating, this has always been one of the most challenging parts of living a healthy life for me. I first started eating healthier in January of 2018, and while I did really great that year, I got off track a bit in 2019. Now, I have been getting back into eating healthier meals, but my biggest struggle is and has always been sugar. I find it so difficult to avoid foods like ice cream, cake, or cookies. Sometimes we just have these foods lying around and it can be very tempting. I have really long days at school, so I have been eating big and healthy breakfasts, packing healthy lunches, and making myself dinner every night. On the weekends, my family likes to eat out for lunch, so I allow myself to enjoy whatever I want for those meals. (I plan on making a post all about my favorite go-to healthy meal ideas in the near future!)

Sometimes, I forget how far I’ve come. Sometimes, I struggle to see my progress. I think that because I am very hard on myself, I don’t always see how my body has changed. This is something that I am working on. Lately, I have really been learning to love my body for exactly what it is in this moment. And it feels good to feel this way. Yes, there are days when I eat a few too many cookies, or I skip a workout or two, but missing a gym day or eating a little too much sugar is NOT going to derail my progress. It is not going to make take me back down to zero.

When I stop and look back at these last 4 years in the gym, I really do feel proud of myself. I feel lucky that I am one of those crazy people who actually LOVES to workout (most of the time). I have always been a very motivated and determined person, but motivation comes and goes, and not every workout is amazing, and that is ok.

When I first stepped into the gym, I had no idea if I was going to enjoy working out. I didn’t know if I’d commit to it. I always like to thank my dad because without his guidance and support, I would not be celebrating my 4 year anniversary today. He is always the first to lift me up and remind me how amazing my progress has been. I’ve always been close with my dad, but the gym has helped us bond even more, and I am very grateful for that.

My fitness journey does not end here. Weight training is something that I plan on continuing for the rest of my life. I am also hoping to try out new forms of exercise once in a while (such as boxing). I am thankful that I got into this healthy lifestyle when I did. I truly do feel stronger, happier, and more confident than I ever have, and while I give my dad and the gym a lot of the credit, I credit myself above all else.

Thank you so much for reading. My fitness journey is personal to me, and I love sharing this part of my life with you all. As I continue on this journey, I will, of course, share more fitness updates and tips with you. Today, I just wanted to share my 4 year anniversary with you all and let you know that you really can do whatever you want to do in life. If you have a goal you desperately want to reach, go all in, and when your reach those goals, make new ones and keep going. Have patience, and most importantly, believe in yourself. I promise you, when you really work toward what you want, it will come to you. And when you come out on the other side, you are going to feel unstoppable.

Workout Essentials: What’s in My Gym Bag

Hey everyone! I am so excited to share this post with you today! If you are an avid gym goer like myself, you may or may not be aware that there are certain things that you can add to your workouts that will help you reach your goals, big or small. These items can also help you feel more comfortable in the gym. Today I am going to share what is in my gym bag, and why each of these items are essential for me to have!

  • Headphones

This one is pretty obvious, but there have been times where I have forgotten my headphones at home, and it was AWFUL. (If you are an iphone user like me, and you are using headphones that aren’t from Apple, make sure to bring the headphone jack with you!) Even though the gym is always playing music, I prefer to have my own playlist going while I work out!

  • Cell phone armband

While I am working out, I do not want to have to worry about where to put my phone. I always keep an armband in my gym bag so that I can place it on my arm, and if I need to change a song or text someone back, I can still use my phone while wearing the armband.

  • Resistance bands

If you are weight training, resistance bands are game changers (particularly for lower body days)! Resistance bands are used to add resistance to your exercises. Your muscles will work against the resistance, which in turn makes exercises more challenging, but more effective as well. Using these will also help target your glutes, so I use resistance bands during glute activation and for various exercises on lower body days such as hip thrusts, squats, and fire hydrants. If these sound like they would be useful to you, I highly recommend looking into buying them. They can get expensive, but I would not recommend buying the ones made of rubber latex, because they can roll/slip, and I have had one break on me before. Try buying ones that are labeled “non-slip” and made of a stronger material. Make sure to buy a pack that includes bands at different levels (light-heavy).

  • Velcro ankle straps

The cable machines add constant tension to your exercises and they help you control your movements. Ankle straps can be very helpful for cable machine exercises such as glute kickbacks, lunges, hip abductors, and hamstring curls. I do not use these every lower body day, but trust me when I say that you will FEEL it in your muscles when you use the cable machine!

  • Personal hygiene items such as:
    • Deodorant/perfume
    • Lotion or hand sanitizer
    • Razor
    • Hair ties
    • Feminine products

It is so very important to make sure that you are heading to the gym with personal hygiene products. Before I go to the gym, I always put deodorant on, and I spritz on a tiny bit of perfume/body spray. I like to keep a mini deodorant in my gym bag just in case I ever forget to put some on, or if I need to reapply while at the gym (if you are the kind of person who sweats a lot, using a bit of baby powder on your armpits can keep you dry longer)! You DON’T want to be the person who smells like body odor, but you also don’t want to be the person who reeks of cologne (we all know these people). A little can go a long way, but just remember to be aware of and take care of your personal hygiene.

I keep lotion and a razor in my bag just in case. My legs tend to get very dry, so if I am wearing shorts or cropped leggings, I like to put on a bit of lotion. I also wash my hands after every workout since I am constantly touching dumbbells or machines that other people have touched. If you want to carry hand sanitizer instead, you can definitely do that!

There have been times when I have walked through the doors of the gym and I realized that I didn’t have a hair tie on me. I had to ask at the front desk if they had hair ties, but all they could offer was rubber bands (if you have ever put a rubber band in your hair, you know it is not fun to take out).

Don’t ever forget feminine products. I always have something on me just in case.

  • Water

I always try to drink 8 cups of water a day. It is extremely important to drink water, especially during a workout. I always bring 2 bottles to the gym with me (I usually drink at least one of them during my actual workout). In total, I drink 4 water bottles a day.

  • A quick post-workout snack

If you aren’t going to eat a full meal after a workout, you should still try to eat something. Eating after a workout is very important, so try to get something in your stomach and eat a full meal as soon as you can. If you are going to grab a snack, make sure it is healthy and that there is a decent amount of protein in it.

  • Towel

I always bring a clean hand towel to the gym with me because you never know who was using the bench or machine before you. You should always make sure to clean the equipment after you use it, and if you feel the need to, you can clean it beforehand as well. I place a towel wherever I am going to lay my head down, and I make sure that the side that is facing the equipment does not ever touch my face or my head.

  • Lifting gloves

If you don’t want calluses or rough hands from lifting, you could always wear gloves. I used to wear them when I first started working out, but I don’t really care to wear them anymore. The lifting gloves can also help with your grip. If you are a beginner, or you just want to try them out, I recommend it.

  • Barbell pad

I actually do not have a barbell pad at the moment. My gym does have a few, but I would prefer to use my own. Barbell pads are great for protecting your neck and shoulders when doing any exercise where a long bar or barbell is going to be over your shoulders. They can also help when doing hip thrusts and they can make performing exercises much more comfortable. I am asking for one for Christmas so hopefully I will have my own soon!

Thank you so much for reading! Leave me a comment and let me know what your gym bag essentials are! If you feel that I missed something and want to recommend it to me, I would love to know in a comment below!