Let’s be real: Times are tough and COVID-19 has really put a damper on my business and routine. In addition, being cooped up in the house with no access to the gym has really killed my motivation and workout vibe. (I know I’m bringing sand to the beach, but this post is going to be positive, I promise! :)
When I went full-time on my biz a few years ago, I committed to myself that when sh*t hits the fan and life hurls lemons at you (as it inevitably will) -- I will not self-sabotage and go down with it, especially when it comes to my health. So here’s my “COVID-19 lemonade” that I want to share with you: 8 tips that have been keeping me active and moving while at home (that you can do, too).
BTW: You don’t want to miss #5!
1. Work While Standing Up
When I used to work in the tech industry, I always had a standing desk. Now that I work out of my home kitchen where the counter is not optimal standing height, I improvise by occasionally standing in a wide-legged stance which, if done intentionally, really activates your glutes and abductors (Am I weird for this?).
2. Tidy Up Your Home
For me, clean space = clear mind. However, I prefer to attack cleaning in “sprints” vs. all at once. For example, I might carve out as little as five minutes to clean a single drawer, to as much as 45 minutes to clean a room or do laundry. Organizing in small chunks is a great productivity hack since it makes me feel like I’ve accomplished something with very little effort, and that mindset carries into the rest of my day -- without actually taking the entire day.
3. Try An Instagram Workout
I’ve actually been doing Zoom workouts with friends, specifically Peloton floor workouts (you don’t need a bike!). However, for those who don’t subscribe to Peloton, these are a few of my favorite fitness folks to follow on IG for workout inspo: Massy Arias (@massy.arias), Kaisa Keranen (@kaisafit), Heba Ali (@evolve.nation), Whitney Simmons (@whitneyysimmons) and Michelle Lewin (@michelle_lewin).
4. Do A Workout Circuit
Here are three workouts using the same 4-5 bodyweight movements but with varying workout styles:
Hopefully this provides a simple framework for how to easily create and modify workouts by using reps, rounds and/or time to make them different.
| A) Chipper | B) Rounds (3) | C) AMRAP (8 min) |
|
80 air squats 8 burpees 60 lunges 8 burpees 40 glute bridges 8 burpees 20 v-ups 8 burpees |
50 air squats 40 lunges 30 glute bridges 20 v-ups 10 burpees Hold 1 min plank after each round, take 1-2 min rest and complete next round. |
10 air squats 10 lunges 10 glute bridges 10 v-ups 10 burpees
|
5. Have A Dance Party
I’m not so much a dancer, but here’s a gem from TikTok of my husband (who actually does dance) and I (#SoAwkward). Even 30 seconds can loosen you up, reset your mood and put you in a more energetic, positive mindset.
@tankwilliams13 TIME TO FINALLY INTRODUCE WIFEY TO TIKTOK‼️ ##fyp ##foryоu ##gettoknowme ##dance ##blasian ##couplechallenge ##lovecouple ##couplegoals
♬ Goodmorning Tokyo X Ahi - flowsounds
6. Go For A Walk Or Run
This has been an almost-daily ritual since COVID-19 hit. With no access to the gym and luckily gr8 weather in CA, I’ll either do A) long flat walks (10,000+ steps minimum) B) walk-runs (I usually go for time using a 1:1 work/rest ratio, maybe 20-30 minutes depending on intensity) or C) when I’m looking for some extra burn -- finding gnarly hills to really get the legs pumping.
7. Netflix & Rolling
If you don’t have a foam roller, you can purchase a lacrosse and/or softball and roll on your trigger points, or just take this time to stretch. For inspo, here are my latest Netflix binges: Ozark, Better Call Saul, Tiger King, and currently rewatching my all-time favorite show, Breaking Bad!
8. Get Your Zen On
This is one of my weaknesses (being in the moment and freeing myself of my thoughts). But lately, 5-10 min meditations at night before bed have been really gr8 for sleep. I’ve been using the Peloton app for meditation classes, but there are also apps like Headspace and Calm, which all have free trials.
No matter how you choose to stay moving at home, remember some is always better than none, and consistency is key. I hope my tips inspire you to whip up your own version of “COVID-19 Lemonade.” ;) Stay healthy and moving, everyone...
Cheers!
