gym

How to Stay Fit Outside the Gym

November 11, 2016

So, I bet you’re pretty busy aren’t you?  Of course, you are!  We all are.  There are a million things going on that pull us in all directions and some of us find ourselves spread so thin that being able to take 10 minutes to just sit down seems like a vacation!  Who is expected to get to the gym for an hour when you have a family to get home to and things to get done? I get it.  Making the gym a priority, especially for those who already view the gym as another thing to add to the “to-do” list seems just as painful as paying bills.  Again, I get it.

I’m here to help!  Sometimes it’s not so much about exercising, but taskercising.  There are things we have access to in everyday life and movement that we do during the day that, if we know what to do and what to look for, we can turn an everyday task into taskercise.  Don’t even worry about the gym!  Just you and a few things you can find around you to move your body.

Your body weight is your own best piece of equipment.  Look at it this way; your body weight and moving your own body sets the foundation for being able to lift weights, your agility, mobility, and balance.  Building a strong foundation helps build a more solid structure.  Here are my tips for staying fit without a gym:

  • This one might be painful, but utilize the wee hours of the morning before the kids are up, the chaos starts and the day gets away from you;
    • Take the dog for a walk, get a workout DVD you enjoy, an app game to play outside, find a cheap cycling bike, elliptical or treadmill online. Anything that will get your blood flowing and heart pumping first thing in the morning.  20 minutes is all you need. Give the AM circuit below a shot!
  • Utilize the tasks you do during the day:
    • While doing laundry, squat down when picking up baskets and bundles. Hold them with both hands and slowly squat down, pause for a second and come back up.  Do 10 of these nice and slow. Do four sets of these during laundry sessions.
    • When you walk up the stairs, try taking two at a time, do a double up and down set and use the bottom step to do calf raises (hold onto the railing for balance).
    • When cleaning the house, really scrub and put a solid effort into the task. You can burn 150 calories in one hour of vigorous housework.
    • If you are home with the kids, those things are a great moving target! Chase them, pick them up, get down on the ground and play with them.
    • Get all the groceries you can in one shot and haul those babies in the house on your own. Keep mind of your posture and form.  Stand tall, no slouching and keep a slight bend in your knees so they don’t lock-out.
      • Get two gallons of water and walk them up and down the driveway in between tasks, before you settle in or before the chaos starts for the day.
    • If you are at a desk during the day, get up and move every hour. Even just standing up and doing a few calf raises makes a big difference.
      • Utilize a bathroom on another floor and take the stairs to get there and double up on the stairs on your way back.
      • Keep resistance bands under your desk for a quick in-between meeting pump for arms and legs.

Give this beginner bodyweight circuit a try:

STANDING MARCHES - 1 Minute
Hands behind head and march those knees to your chest.
HALF-JACKS - Alternating 20 total (10 each side)
Extend your right foot to the side and reach your right arm over your head. This is half of a jack, bring both back to where they started and outstretch your left foot and left arm. Do this 20 times.
BODYWEIGHT SQUATS - 10 reps
Hands behind your head and squat your rear back like you are sitting in a seat, do this onto the edge of a chair or the edge of the bed if you are just starting. You form will get better as your body gets stronger.
COUCH MOUNTAIN CLIMBERS - 20 steps
Utilize the edge of the couch or an ottoman. Put your hands on the edge and step your feet back so you are holding yourself up in a plank. Step back to the couch and stand up straight. This is one rep.
STAIR STEPPERS - 20 Steps
Use the bottom step of the stairs you have at home or a front step you have at your house. Step up and back down. Use the railing for support.
ARM CIRCLES - 20 circles each way
Hold your arms straight out to your sides and circle them forward for 20, then switch and circle them backwards for 20.
GLUTE KICK-BACKS - 20 kick-backs each side
Hold onto the back of a chair, keep your feet shoulder width apart. Keeping your leg straight, bring your leg straight back and up.
FLUTTER KICKS - As Many As Possible (plus 4 more)
Lay down on your back with your hands under your bottom. Lift your legs 2 inches off the ground and flutter kick your legs switching right and left. Go as long as you can. When you think you can’t do anymore…do FOUR more. Keep track of how many you do OR how long you can do them for and make it a goal to do even more next time.

When you have completed the circuit, do it AGAIN.  Anytime, anywhere and with just you…you CAN get fit without the gym.  It just takes a little taskercizing.

lyss remaly

ABOUT THE AUTHOR

Lyss Remaly had WLS in 2010 after her highest weight of 350lbs. She revised from Lap-Band to a Duodenal Switch. After changing her habits, she became certified as a personal trainer and behavior change specialist to help others do the same. Lyss is a Bariatric Lifestyle Coach, Certified Personal Trainer and a competitive Natural Bodybuilder. Catch up with Lyss at FitnFabulyss

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