A lot of us have been home for 2.5 months. Straight. Even those who are still heading out to work have seen the inside of their homes a lot more than usual since extracurricular activities are canceled, gyms, salons, and restaurants are closed. It is easy to fall into the role of a couch potato or grow tired and depressed. Movement is the key to keeping your mind and body in check. Once you stop moving, it is a vicious cycle. Movement gets harder, less enticing. It’s simple…the more you move, the better you feel. But how, when your gym is closed, can you get a great workout in?
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One positive that is coming out of this is that people are getting so much smarter and more creative with their movement. You can do so much with just your body. On a beautiful day it is easy to get out and walk, run or ride bikes. It’s a beautiful sight to see all these families outdoors on walks and adventures together. It’s those yucky days that challenge our creativity.
Here is a simple bodyweight circuit that will hit each muscle group. Go through as many times as you can in 20 or 30 minutes, depending on how long you want to work!
- 30 alternating reverse lunges
- 10 hand release pushups (all the way to the floor and up)
- 15 step-ups each leg (on a stool, or stair, etc)
- 20 plank jacks (jump feet out and in)
- 20 tricep dips (on that stool or stair)
- 20 supermans
- 20 squat jumps
- 20 v-ups
- 15 heavy burpees (find anything heavy around your house to curl up overhead, set down, and do the bottom half of your burpee)
Maybe exercising on your own is not your specialty, you are certainly not alone in that. Professionals all over the country are doing virtual classes and training sessions. Another huge benefit to logging on to some of those classes is that you also get that social aspect. Zoom classes have an option where you can see all of the other participants, just like in your favorite group class. Let’s be honest, at least half of the reason to attend group classes is for the fun and comradery. Check out what your local instructors are doing: they miss you just as much as you miss them!
We talked last month about some ways to shop and food prep during this stay at home order. Well how do you avoid overeating and snacking too much? Try starting your day with a great, filling breakfast. If you can squash that hunger at the beginning of the day, you’re already off to a great start. Try to get some fiber, healthy fats and protein all jammed into that one meal. One of my favorite things is to make a huge scramble. I use whatever vegetables I have on hand at the time, because we can’t be picky right now!
Tip: when you get some fresh produce, saute peppers and onions and separate into freezer bags. When you want to make something like this, just pull out a bag and you’re good to go! I also keep my broccoli in the freezer to make sure I always have some on hand. I make enough of this scramble to reheat and enjoy for days so I not only have a healthy breakfast, I have a fast and easy breakfast. You can eat this alone or pair it with some nice, grainy toast.
This week’s scramble
- Beat your eggs in a bowl
- Chop and sautee your veggies (I had frozen broccoli, white onion, fresh asparagus and potatoes that were on their way out).
- Once they’re starting to crisp up a little, pour your eggs over top
- Cook to your preferred done-ness (I like to keep moving mine as they cook so they’re really scrambled)
Hang in there guys. Keep moving, keep smiling, and keep trying to find the positive!
Molly Nevins is the fitness director for the DeWitt and Oak Park YMCAs. Check out her Facebook page at: facebook.com/molly.fit