Key to a Successful At-Home Workout

Even if you have a small space,  no equipment (hello body weight workouts!!) or very little time, there are many great resources and tips to help you workout at-home.

With gyms being closed and the new normality is based on your once in-class classes being online, we know it can be challenging to find yourself in your usual fitness routine. There’s just something so much more comfortable about physically going to the gym, (even if you have all the equipment in your own home), visiting your trainer, or attending that evening spin class. Changing or creating any new healthy habit is a real challenge. It’s even more of a problem to keep it amid all the distractions surrounding you like what you find in the comfort of your own home. We at Flourish are here to provide you with some tips and resources you can use to find yourself more in touch with streaming workouts because they have many benefits to them if given a chance.

In order to stick with it, you’ve got to choose something you actually want to do and that will work with your schedule and lifestyle.

Sometimes finding the workout that suits your needs isn’t the hardest part, but your at-home surroundings and motivation levels are. I’m here to give you some tips that have helped the Flourish team well Flourish with a good at-home workout. Here are a few tips that got us headed in the right direction.

  • Create a schedule for your workouts. Block it out and make it non-negotiable. We are creatures of habit and schedules. Often if it’s not on the calendar, it doesn’t happen.
  • Start small. If you are trying to make this a new healthy habit, try focusing on exercising just 10-15 minutes. Anything above and beyond is a gold star. There is a definite power to just starting, and you’ll be amazed at what only 5 minutes can do for you.
  • Focus on the process rather than the outcome. Process goals are the way to go when it comes to fitness. Take in and enjoy the process. Try to stray away from only thinking about the end, immediate goal; instead, make small goals to keep you going.
  • Use incentives. Is there something that will bring you joy and happiness while not undermining you fitness goals? It could be something like a new pair of shoes or allowing yourself an extra 15 minutes with Netflix this evening.
  • Get an exercise partner. You will push yourself harder in most cases (if it’s a good fit), and you will have someone to keep you accountable when you feel like bailing out. 
  • Create a dedicated space to exercise. This space is ONLY for exercise. Make it someplace you’d like to be. Something, this means turning the treadmill around to face a better view.
  • Make your space accessible. Many have a little corner where they can put their weights or exercise ball. If you own that treadmill-you’ve already got the space you need. Clear all the clothes or junk around it to make it something you can easily access and want to use.
  • At home doesn’t have to mean in home. Answer the call of the great outdoors. Get outside, enjoy the weather. Walking, running, sports, jumping jacks, it doesn’t matter. It will spice things up and put a smile on your face by the end of it. 
  • A good playlist. Take the time to put together a playlist that will make you want to move, jump, and dance. Blaring your favourite tune will automatically add a little extra motivation to break a sweat.

 

The Best Streaming Workouts

The beauty of online workouts is that they can be accessed anytime and anywhere with enough space for a yoga mat and stable Wi-Fi connection. There are a ton of options with many free trials periods-so the key is finding the one that brings a little joy into your day. With that being said, money is being saved, and you are more than capable of seeing the same results as going to the persinal trainer or spin class. It’s all about figuring out what workouts work best for you and keep you engaged. Please take advantage of the free trials that many programs offer; test them all out until you find one that resonates with your goals and your satisfctory level.

The Sculpt Society

The Sculpt Society is trainer Megan Group’s universe of peppy, easy-for-beginners dance cardio classes. Which isn’t to say they aren’t challenging: you will sweat and feel a burn. Classes range from five to fifty-five minutes, depending on what you’re in the mood or have time for – and as a bonus, you can access meditations from Kelsey Patel.

P.Volve

The focus is on tonight through functional movement: Trainer Stephen Pasterino designed each motion to replicate how your body moved when you walk, run, reach, step, etc. Your heart rate will be elevated the whole time, but it’s not cardio; you really feel your muscles being challenged. Pasterino has developed a firm ball that you wedge high up between your thighs; it’s designed to dig into the fascia’s superficial layers and help you work your glutes and feel your core. But if you’re without, you can filter for classes that require no props.

Melissa Wood Health

It’s a low impact workout that is a mix of Pilates and Yoga, but it is a real muscle burner. She is a firm believer of small, intricate movements to provide you will these long lean lines we all crave. There is a range of videos so that you can squeeze them in when and wherever you can. What I mean by that is that she provides you with workouts that involve holding a chair or wall so that you can get in that flow during a break at work or at the airport before you catch a flight.

Chloe Ting Program (provided on her website, it’s FREE!!)

Chloe Ting provides you with so many targeted program choices with daily videos you must complete for an alloted amount of time to see results. They are low-impact workouts that keeo you accountable throughout. This is a great step in the right direction for a free program to reach your fitness goals.

The Be.Come Project by Bethany C.Meyers

Much of the marketing around online fitness classes and, even just fitness in general is framed around body insecurity as motivation. You’ll find none of that here. Each week, Meyers releases a new class designed to be done as many times as you’d like throughout the next seven days are you get familiar with the movements. Bonus: Classes are very doable (yet effective) twenty-five minutes.

Aaptiv

If you’re not a visual person-or, if you can’t figure out the right setup angle for your laptop screen – Aaptiv is perfect. It’s audio-only, which means all you need is the app and some headphones to get going. It’s choose-your-own-adventure; it can function as a training companion on a run or at the gym or as a class in your living room. There are thousands of options, so it’s just a matter of filtering for skill level, workout style, and duration. 

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Dates

– High in Disease-Fighting Antioxidants, such as flavonoids, carotenoids, and phenolic acid, which all have anti-inflammatory properties.
 
– High in fiber, which benefits your digestive health and promotes regular bowel movements.
 
-Eating dates helps improve brain function by lowering inflammatory markers, such as interleukin.
 
– Dates have the potential to help with blood sugar regulation due to their low glycemic index, fiber and antioxidants.

Citrus Fruits

Sweet Potatoes

Parsnips

LEMONS & ORANGES

Citrus Fruits

– Rich in vitamin C which is needed to form and maintain healthy skin, bones, blood vessels and connective tissue.
 
-Plays an important role in supporting the immune system and also acts as an antioxidant that might help protect cells against the effects of free radicals and fight inflammation. 
 
-Full of soluble fiber that can help lower LDL cholesterol, consequently reducing cardiovascular disease. 
 
– Abundant in multiple other nutrients, including potassium, folate, calcium, thiamin, niacin, vitamin B6, magnesium, and copper.
 

Sweet Potatoes

Parsnips

Kale

Parsnips

– Are highly nutritious, and supply many antioxidants, which are health-promoting compounds that help prevent oxidative stress and decrease damage to your cells.
 
– Parsnips are a great source of both soluble and insoluble fiber. Fiber moves through your gastrointestinal tract undigested, helping to get things moving and optimizing digestive health.
 
– Low in calories yet rich in fiber, parsnips make an excellent addition to a healthy weight loss diet.

Garlic

– Garlic is known to boost the function of the immune system and combat sickness, including the common cold.
– The active compounds in garlic reduces blood pressure.
– Contains antioxidants that may help prevent alzheimer’s disease and dementia because oxidative damage from free radicals contributes to the aging process.
– At high doses, the sulfur compounds in garlic have been shown to protect against organ damage from heavy metal toxicity.

Sweet Potatoes

– The fiber and antioidants in sweet potatoes are advantageous to gut health.
 
– Sweet potatoes offer various antioxidants, which may help protect against certain types of cancers.
 
– They are incredibly rich in beta-carotene, the antioxidant responsible for the vegetables bright orange colour.
 
– Full of vitamin A which is critical to a healthy immune system.

Parsnips

Kale

Garlic

Kale

– Kale is loaded with powerful antioxidants like quercetin and kaempferol. Antioxidants are substances that help counteract oxidative damage by free radicals in the body. 
 
– Kale can help lower cholesterol, which may reduce the risk of heart disease.
 
– Kale is among the most nutrient-dense foods on the planet.
 
-Very high in beta-carotene, an antioxidant that the body can turn into vitamin A.
 
– A great plant-based source of calcium, a nutrient that is very important for bone health and plays a role in all sorts of cellular functions.

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