Fly Into 2021 Feeling your Best- Self

COVID-19 has thrown us challenges throughout the year.

However, it has been a great time to reflect and bring forth our best selves. Yes, it’s been harder to train… alone and at home! I’ve found it difficult to get started, stay committed, and find motivation or people to train with.

Even as a fitness coach, I’ve gone through resetting dilemmas and being motivated to hit my health and fitness goals for the year. Especially when I’ve had to start training myself and clients from home, as we look outside the box and incorporate everyday life and fitness, I would love to share our top five “At home” workout tips! And a plan of attack for 2021 that my team of expert coaches and I have found can get anyone motivated during this COVID roller-coaster ride.

01. ACCOUNTABILITY

Without someone or a group to keep you accountable, training in 2021 can be challenging to stay consistent. I know personally, I hate not to show up if you know people are waiting for you. Therefore, this week, it’s time to ask your partner, contact a friend or family member, and see if they will start training with you so you can check in on each other.

We run Zoom or FaceTime workouts that either show the people training or have regular check-ins at the end of the two rounds. Throughout the session, you can see everyone going hard, which assists you in going hard in the workout.

02. HOME WORKOUT EQUIPMENT

Having equipment at home is key to keeping your workouts fun and consistent no matter what’s happening around you.

Below, I’ve included a list of my favourite at-home exercise equipment to keep things more interesting:

• Ropes – used for battle ropes or stretching
• Bungee cords – for resistance bands
• A wood-ply box or significant step – for box jumps
• Make a sandbag or slam ball
• A ladder on the ground using tape

You can find more home exercise ideas for all skill levels at diyjoy.com.

Purchasing new workout clothes can also be motivating for the new year. I encourage my clients to get a new pair of running shoes they look forward to putting on in the morning!

03. TRAIN IN THE MORNING

I highly recommend training in the mornings to avoid getting unmotivated or ‘busy’ later in the day and finding an excuse not to train. Exercise doesn’t just make you feel good about your body but also your mindset. Plus, it will set up your day with a healthy morning routine, which is key.

Training in the morning ensures that you get the workout done that day and start your day off right physically and mentally. When you exercise, your body releases chemicals such as dopamine (pronounced doh-pa-meen) and endorphins (en-door-fins) in your brain that make you happy. Not only is your brain dumping out feel-good chemicals, but exercise also helps your brain eliminate chemicals that make you feel stressed and anxious.

When I find my clients having difficulty getting out of bed in the morning, I remind them of their "why"—why they got started in the first place. I’ll have them grab their belly fat if their goal is weight loss, for example, and then have them use the Mel Robbins five-second rule: count down from five in their head and spring up out of bed once they get to zero. As hard as it seems on some days, using these tools will assist you in taking action.

04. TRACK RESULTS WEEKLY

We all require results to keep our motivation going. If I’m not tracking my fitness goals, I become quickly unmotivated.

• I always remind myself that I will be seeing everyone after lockdown, and when we can get out in more extensive group settings, and just like if I was getting married, I want to be looking and feeling my best when I can see everyone. By keeping track of your results weekly, you’ll be able to see how putting in the work is assisting you in reaching your goals.

• We love the three ways to keep track that are simple and easy: each week, you take pictures, weigh yourself, and do girth measurements. If you're tech-savvy, implement a goal of 10,000 steps a day, keep track of your daily calorie intake, and hold yourself accountable throughout the week.

05. MEAL PREP

Meal prepping and cooking healthily have never been more pertinent, especially as eating out becomes more difficult. This allows us to focus on our weight loss goals, which are 80% diet and only 20% exercise.

Having the ability to make more meals at home and look deeper at the number of calories you’re consuming daily allows you to be more aware of what you’re putting into your body. There are thousands of accessible and healthy recipes, but the trick I’ve found is cooking it myself. This way, I can keep track of the quantity and quality of food I’m putting in my body much more straightforwardly, which has helped both myself and our clients see results quickly and stay motivated.

I know that getting started can be difficult, but implementing these five easy steps will ensure you hit your health and fitness goals this year, regardless of the changing climate around us. We are all one and in this together!

Read the full article on Beam Magazine. Follow me on Facebook, Instagram, and LinkedIn, and reach out to work with us.