We know we need to be active. We have all the information to do it, yet being sedentary is deteriorating our society’s health faster than a phone battery during a Netflix binge. Here are a few tips to get you moving!
Keep it simple, keep it short
When we decide to finally get active we can get caught up in what is the best workout to do. If you have not been consistently exercising 2-3 days a week for more than 3 months in a row, what workout you do does not matter, all that matters is you do something and do it consistently.
A mediocre workout that you actually do will do a lot more than the best workout you never do.
Even if you’re short on time, 15-20 minute workouts can be incredibly effective. Quick CrossFit style workouts even with only bodyweight exercises can deliver results in a short amount of time.
Did you know?? This is how FItness Lair came to be! I was on a farm with a couple dumbbells, I found CrossFit.com and started putting those short simple workouts into action 4-5 days a week, I’m talking lots of 12 min AMRAPs, 5 Rounds for time that took under 15 min and I saw better results than I had ever seen before! By CrossFit having a worldwide community forum at the time (circa 2011) I felt very motivated to keep going because I felt like I was in a community of like minded people who supported me.
Here are my tips to do quick workouts on your own if joining the gym is not in the cards for you, or if you are a member but find sometimes you need a quickie at home:
- Keep it simple with bodyweight movements or something that only requires a set of dumbbells, start the clock and get it done.
- Do couplets or triplets which means just pick 2 or 3 movements and repeat in a circuit. It’s simple to set up and before you know it you are done and feeling like you actually got in a good workout!
- Start the clock and just go!
See below for a few sample workouts.
Prioritize your workout first
If you find many excuses getting in your way like you too tired after work, you have too many activities after school, meetings and appointments pop up, you have to get groceries or prepare supper, you lack motivation at the end of the day, etc, etc etc.
I have the secret to your success – morning workouts.
Not a morning person? This doesn’t actually matter. All that matters is if you want to make a change and are not liking the direction your health is going.
I don’t know many people who like getting up before 5am but a lot of us do it, myself included. Will you wake up excited and full of energy?? Absolutely not, but you just go through the motions until you are awake and just get started. When it’s over, you’ll be a new person =). It’s truly the best.
I could write a whole blog on why morning workouts are best or sometimes the only option that works for busy people, but here are a few reasons why:
- You have the most energy at this time of day
- No one is asking anything of you at 5am
- You will leave feeling motivated to prepare a good lunch and set up for a good day
- You will go throught the rest of your day knowing that you did a big thing for yourself
- You will go through the day knowing you already did it
- It doesn’t take away time from your day because we tend to not be very productive after 9pm anyway, So you will go to bed earlier, which also means less late night snacking in front of the tv, wake up earlier and accimplisjh a whole lot more by 8am than you normally would AND you are healthier for it.
- Being a part of the morning crew is a badge of honour
Schedule exercise like an appointment
Treat your workouts like important meetings—put them on your calendar and prioritize them. Whether it’s a 30-minute session in the morning, during lunch, or after work, having it scheduled, make yourself unavailable.
For 4 weeks, make your workouts non-negotiable. Don’t move them to another day and don’t cancel. Make them happen and move life around them and see what happens.
Combine exercise with other tasks
Multitasking can help you fit in a workout without sacrificing other responsibilities.
Try taking phone calls, listening to a podcast or audiobook while walking or jogging, or stretching while watching TV in the evening.
To make it more enticing, only consume your favourite tv show, audiobook, or podcast while walking or working out.
Hire a coach or join a class with a community
I can’t tell you how many times I’ve heard our members tell us they could NEVER stick to any workout plan before us.
Even for the people who love fitness the most, working out at home or on your own is exponentially harder.
I mean, heck I own a gym, I find true enjoyment in training and even love really hard daunting workouts, and I STILL can’t make myself workout at home on the days I can’t make it in to class. I would rather bend my life to fit around classes and make that work than drag myself to my garage gym and have to figure out what to do there. Even if I follow the gym workout of the day, it takes me twice as long as class, put in half the effort and have way less fun! Classes are fun and effective. It takes some extra effort to make it work, but after doing this for years, I can truly say, it is 1000% worth it
Classes or private training sessions are awesome. You just book it, get in your car and drive. The rest is taken care of. It works.
We see all the problems our population faces, you are likely not unique. There is someone out there busier than you making it work.
At Fitness Lair, it is our mission to have people fall in love with fitness and figure out how to fit it into their lives.
When you register for a class, it’s like setting an appointment—we’re expecting you! You’ll hop in your car, head to the gym, and be welcomed by positive energy. That to-do list is out of your mind, this hour is yours to enjoy. Your coach will get you moving, and before you know it, your workout is done and you’re feeling amazing!
After 8 weeks, you’ll notice the momentum building. By 3 months, you’ll have created a solid habit. At 6 months, you’ll be bursting with pride, and after a year, fitness will be such an integral part of your life that you’ll wonder how you ever went without it.
No more needing motivation, no more needing to figure out what to do, no more wondering if the workout is right for you and your goals.
We keep you accountable to make sure you are progressing towards your goals and feel on track and enjoy your workouts.
We make it accessible. We have classes/sessions all times of the day for all fitness levels. If something comes up and you really can’t make it in, like a kid at home sick or in a hotel, we have ‘Lair on the Go’ which is a workout track of quick workouts with little to no equipment needed that you can do and still stay on track!
We make it fun. The workouts are always different, the culture is motivating, and we reward effort.
Ready to Get Started?
We have our annual Group 8 Week Beginner Challenge starting Monday Nov 4th! Check it out here.
Or join any time on your own by booking a Free Intro Here.
Sample Workouts
Descending Reps for Time:
21-15-9 For Time:
- Push Ups
- Squats
(perform 21 reps of push ups, 21 reps of Squats, then 5 of each, then 9 of each, moving well, getting full range of motion but keeping rest short or doing unbroken if you can!)
10-9-8-7-6-5-4-3-2-1 For Time:
- Push Ups
- Squats
AMRAP (as many rounds as possible)
12 Min AMRAP:
- 10 Squats
- 10 Burpees
- 10 Ab Tuck Ups
EMOM (every minute on the minute)
20 Min EMOM
- Min 1: Lunges
- Min 2: Sit Ups
- Min 3: Thrusters
- Min 4: Rest
Rounds for Time:
10 Rounds for Time:
- 15 Sit Ups
- 10 Squats
- 5 Push Ups
5 Rounds For Time:
- 20 Sit Ups
- 20 Squats
- 20 Push Ups
Looking for more info? Start HERE