Hey Guys! It’s Karen with Wellness Works NW. You’ve done it now! You have told people you are going to workout at home. Then people ask you every now and then, if you have started working out at home, and of course they ask you very loudly. Of course your answer is not yet because you have to get some stuff and then you start thinking about what you do need to workout at home. Home Workouts sometimes requires that you make it yours. Some people can follow a video. Some people like to stream something in. Other people, that doesn’t work. Making an exercise plan is what is going to work for you.
So if you think about making a plan to workout you have to answer, why are you working out? What is motivating you? You don’t have to share your why with anyone if you don’t want to. Do you need an accountability partner? What makes you happy? Do you need a FitBit? When my FitBit hits 10,000 steps I get so excited and it motivates me. It doesn’t motivate everybody, so you have to figure out what motivates you. Maybe you need to go walking? Maybe you need to walk then run. Think about what you would like to do. Next think about when you are going to do your home workout. The more planning you do, the better it is going to be.
I just want to make a couple suggestions for you: 1) Make the plan for you and make it yours. 2) You can get all kinds of exercise equipment at home and one good one is a Stability Ball. There are bands and hand weights too.
A good exercise you can do is called a Hamstring Stretch. Put the ball in front of you and slowly push it forward. Don’t go too far or you will fall. The first time I did this I fell on my face. Move forward nice and easy. You will feel that stretch in your hamstrings in the back of your legs. Then pull that puppy back. You can even just push down on the ball a few times.
To learn how to choose a ball read: Getting on the Ball: Using an Exercise Ball
Next we are going to do an exercise called the Assisted Brazilian Lunge. Let’s get a chair. Choosing some free weights is good. You don’t have to. You can use some books or anything that weighs you down. I am going to use these 5 lb weights. I am going to put my right food on this chair and hold the weights to my side and slowly go down and up. Do a few of those and then switch legs. So we did the hamstring and now we are going to work our quads and be nice and balanced.
So we are going to do some Bicep Curls. You want to learn to use your biceps by isolating them. Hold the weights in your hands and slowly bring them down and then up again. Make sure you do both arms. You will get used to this and start feeling more confident. There are many different variations you can try. Do about 10 of these. You could even do a circuit workout with your different exercises.
Are you excited! You should be because you are making all kinds of good decisions for your health and it is good for you!
I am sending all kinds of prayers and positive vibes! I appreciate you.
One way you can suggest topics to us to go visit the Dear Jamie page on our website where you can email us with ideas that you want to learn more about.
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One way you can suggest topics to us to go visit the Dear Jamie page on our website where you can email us with ideas that you want to learn more about.
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Karen G. Clemenson is not a doctor or a scientist. She is a real person that eats too much sometimes and misses her workout on occasion but is mindful of her path toward wellness, all the time. Karen understands that your physical wellness does not begin and end with your membership to a local gym. She knows that weight loss management begins with steps; some small and some large. These steps include diet, physical activity and retraining of the thoughts and habits that keep you from being successful on your path toward wellness.
