Working out at home!
So, after working out for 12 sessions with a personal trainer, Michael Slotin, I figured out several ways to get my workouts done at home. Good thing too, because we’ll be moving in a few weeks and I will lose my “in person” access to my trainer anyway.
Thank you, Michael Slotin at Fitness Therapy in Cocoa Beach, Florida!
Plus, after visiting another gym, I am not comfortable going to a place full of fit people or highly muscular types. I know how that sounds, and while I am sure they are all wonderful and nice people, I am in my late 50s and don’t feel like I connect. Please feel free to comment and help me improve my mindset about that, as I don’t want to think age limits any of us!
Anyway, here’s the list I have put together for my home workouts, and maybe it will help someone else too!
Walking (swing the arms with the elbow bent)
Calf raises on a stair or other solid and stable object
Leg curls laying with belly on the floor while wearing ankle weights and gripping resistance bands (though I was up to 160 lbs of weight for these on the MedX machine and I doubt I could find ankle weights of that weight! Haha!)
Leg extensions using Pilates techniques while wearing the same ankle weights and holding a resistance band, though again, I was up to 200 lbs for this exercise on the MedX machine. As an alternate way to get this leg work in, a timed slow standing squat, counting to 10 on the way up, and counting to 5 on the way down for 2 minutes is working well for me!
Standing hamstring stretch by crossing the feet and bending at the waist til head reaches the front knee. Place chair in front for balance. Keep knees straight.
Standing thigh stretch holding each foot (one at a time) with the same hand (right hand on the right foot) and pulsing back 10 times while standing by our kitchen island for balance support.
Figure 8 thigh raises to loosen hips and increase hip flexibility.
Tricep and bicep arm work using 20 pound weight dumbbells.
Inner thigh squeezes, seated, with one Yamuna ball between the knees.
Inner arm squeezes using one Yamuna ball between elbows.
Crunches on my back while squeezing both Yamuna balls between knees and elbows.
Hip raises while lying on back on the floor.
Note: Squeeze the pelvic floor muscles while lifting any weights and doing the hip raises.
Lift weights up to the point of muscle exhaustion every other day (for the same muscle), so as not to overtrain.
Note: See Adam’s comment in the comments section.
Drink 2 ounces of ASEA post workout to aid faster muscle recovery, improve performance, and reduce soreness.
Rub Renew 28 on your muscles too!
Buy that here.
Drink plenty of pure water after working out. Aim for half your body weight in total ounces of pure water, (or unsweetened tea or clear broth) each day to flush fat and toxins from the body. Remember, that there’s water in fresh raw vegetables too!
And get at least 7-8 hours of sleep.
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“One of the weakest areas in most American’s bodies is their core, which leads to all kinds of back pain and poor movement patterns. Since I started @crossfitconjugate I now do multiple core workouts every week which I subconsciously avoided before just because it’s not always fun😂😊☹️. Even 10-15 mins a day can change your life for the better. This is a good one. Accumulate 2mins parallette hold above 3×45# plates.” Nathan Crane
#crossfit #core #health #fitnessmotivation
Dr. Joe Dispenza
Use your serviceable mind:
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For more ideas on working out wherever you are and with whatever equipment you have access to, contact:
Adam Hoffman – https://hoffmansfitness.com
Kali Bernardo and Lauren Thew of Awakened Goddess Coaching – https://www.facebook.com/groups/2372866019657885/?ref=share
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Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.