Tremendous Tips to Help You Jump Start Your Training

Monday, March 16 was a memorable day for me. It was the last day that I walked out of my local commercial gym. We were told that it would be closed for about two weeks. My initial thought was that it was not a big deal. I know that I needed the rest. Those of us who love to challenge ourselves physically understand that we spend a large amount of our lives “sore” and “over trained”. I actually looked at my training partner with a bit of a smirk and said, “Cool! Now I HAVE to take at least a week off.” Little did I realize that we would be looking into mid-April and beyond with no indication of when we would be able to return to our home away from home.

Fortunately, I have built up a stockpile of gym equipment that I use with a small group of individuals to facilitate remote training. I have also developed training programs for myself since the age of 14 and for others, intermittently, over the past twenty years. It wasn’t “life changing” for me to develop a fitness regimen for myself that I could do at home. It’s actually taken me back to the days when I was lifting the plastic Weider weights, from Kmart, outside of my parent’s garage. Not to mention running hills, and jumping rope in the driveway.  I’ve also discovered that there are numerous benefits to training at home as opposed to going to the gym. That could be another article.

Today’s home based session got me thinking  about the person who hasn’t accumulated any equipment or feels lost during this uncertain time. I understand that not everyone “geeks out” on exercise physiology and functional movement. Some people just want to be healthy and understand the importance of what it means to be active. This article is for those who fit into that category.

Here are a few tips that I would recommend for anyone whose wellness program has been impacted by COVID-19 and the Stay Home Stay Safe order. 

• Designate a space – Commercial gyms have a lot of space for one reason. Simply put, they have to accommodate a lot of people so that they can turn a profit. Your home gym only has to accommodate you. If it has a floor then you’re in business.

• Take inventory – This is the first thing that I did. I started looking in my garage for any old thing that I could find that had any resemblance to exercise equipment – in addition to what I already had. I actually found an old set of dumbbells with interchangeable plates. One of the handles was missing but I actually found it on eBay. Get creative. An old electrical cord could even be used as a jump rope.  If there’s a flight of steps available, just pick up something and start climbing (but be careful). By the way, the handle will be here in four days.

• Google it – Okay, you found that broom stick. Now go to Google and literally type in, “exercises to do with a broomstick”. There’s actually full work out videos for you to try. Be careful that you only pick those movements that are comfortable for you. I would encourage you to look at numerous posts and cherry pick movements for each body part as well as compound movements that engage the entire body, including the core. Try Googling the same thing for a milk crate.

• Make basic chores more challenging – This is something that a lot of us don’t even think about. One can turn a basic chore into a productive exercise. Try pushing the lawn instead of riding it. Now would also be a good time to select those “honey do’s” that require more physical work. How about building that retaining wall or reorganizing the living room?

• Clean out the fridge – People really have no idea how critical this one is. As a matter of fact, it may be the most critical one on the list. It’s really interesting to go to the grocery and see what’s left on the shelves. The next time you visit your grocer focus on what’s there. It’s amazing that many stores still have plenty of beautiful delicious produce but all of the frozen pizza is gone. I understand that many have children but now is as good a time as any to teach them how to be healthy. You may even want to teach those kids that are old enough some basic cooking techniques. Get rid of the processed food because as the adage goes, “Out of sight…out of mind”.

• Patience is a virtue - There is a transition that exists where one has to adapt from training in a gym to training at home. The level of intensity will suffer, initially, because you’re trying to “figure it out” and get acclimated to a new environment and different equipment. Thus, your metabolism will suffer. Eating garbage during this period could lead to you getting depressed and complacent. You also need to stick with the program. I have discovered that, as the weeks go by, my training has actually improved. I’m able to transition quicker from one movement to the next and I have figured out the proper form required to hit certain body parts. Curls are a lot different with water buckets as opposed to dumbbells.

• Start setting goals– I’ve always found that I am much more disciplined when I set a goal. Regarding health, I have several.  One is to allow my body to heal. The second is to become even less dependent on the gym. The third is to go back to the gym mentally and physically tougher than I was before all of this happened. Goal setting can keep you focused. Remember, if you had goals prior to all of this, they don’t have to change.

•  Size up your trainer – This is also a good time to size up your trainer. Certified Professional Trainers should have no problem helping clients stay healthy and fit during quarantine. I would hope that, if you’ve been working with a trainer, he or she has been in touch with you regarding a modified program that will keep you on course. There are numerous ways to communicate via video (Zoom, Face Time, etc.). If you haven’t heard from your trainer, then you deserve better. Also, don’t be afraid to scrutinize your trainer. You should expect the person who you pay to train you to stay in shape and stay connected.  

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I hope that you find this short article helpful. Maybe it could stimulate a little bit of thought as to how you can continue to improve. This way you can be an even stronger pillar of support for someone who needs it. Please follow all of the orders to Stay Home and Stay Safe. The more disciplined we are with this, the quicker we can get back to our normal lives.

Until next time,

Stay Strong!