Workout at home – the only 3 pieces of equipment you need (hint: they all weigh less than 1kg)

You don’t need to go to the big-box gym to get fit. And, by the way, you already have the best home gym machine ever invented. BODY weight exercises will do wonders out of your workout at home.

First things first – you don’t want to exercise on the floor. I don’t mean to sound pretentious – barefoot workout on the sand or grass (even if it is a playground) is something I love. But I don’t have them at home so I will refer to a regular floor (wooden at best). Now, my knees have gone through some pretty bad times for 40+ years and I want them to be in a good shape for another 40+ years.

Solution: the Mat. Not any mat. This one is important. I would argue you’d better be ready to like it (colour, feel, you name it). Weight: less than 1kg!

Tips: if you absolutely hate sliding then go for a yoga mat. Otherwise buy a thicker (e.g. Pilates) one. It will give more cushioning for your knees. Spend more here (save on the below items if you wish).

Secondly, you will at least sometimes need a gadget. Something that looks cool. On the other hand it is hard to train a pulling pattern without any equipment.

Solution: the suspension device. TRX workout at home A system of straps you can anchor on the wall or door (or a tree if you have one). Great for core workouts, back exercises, helps with balance, good conversation starter. Weight: less than 1kg!

Tips: you can buy TRX or similar. You can also save here – write to me and I will show you how to make one for a fraction of the TRX cost.

Thirdly, you will need a secret weapon against all those pains (post-training or just earned during life). Something that will improve the recovery and decrease the muscular tension after workouts.

Solution: foam roller for self-massagefoam roller to release muscle tightness or trigger points. You don’t want those knots on your muscles to stay. Weigh: less than 1kg!

Tips: you can save here as well. A tennis ball can sometimes help even better than a foam roller. Or if you want a cheap version of a roller – check in your kitchen for a rolling pin. Wrap it with a towel and start rolling!

Time to be the best You.

With the end of the year approaching fast it is high time to work on the best version of you. Whatever your goal – physical activity plays a more important role than we can imagine. And whatever your ‘body’ goal – go for workouts at home. All you need is the Mat, the suspension device and the roller foam.

How to Survive the Next Ski Week even if Sitting is Your Main Sport

I already heard ‘White Christmas’ on the radio. Summer is gone for good. Time to think about ski season.

narty-francja-0310-065Do you also envision a joyful ski week – the one you wait for the whole year (especially those of us who don’t live near the mountains)?

Do you want to enjoy it fully? No muscle pains, no leg trembling, no injuries?

I have a few tips for you. Please leave a comment how they resonate!

  1. To survive the week (happily!) you really don’t have to become Ironman or go CrossFit (in fact if you want to enjoy life in 20 years time – they are a NO GO – unless you carefully work on form and mobility..) You can get ready even if you have no time (just 10 minutes a day will suffice). No flashy stunts (and injuries) needed!
  2. You can start anywhere (‘the world is my gym’) – less noise will probably allow you to focus more.
  3. You need a plan to know what to do step by step. It is all about baby steps.
  4. Start with working on your overall fitness. Legs generally work out more than arms, but you need to tone up all the main muscle groups.
  5. If sitting is your main sport then build a regular walk into your schedule! Imagine how much time you will spend on your legs in the mountains and start getting used to it and start to build up some endurance.
  6. Use stairs whenever you can for conditioning. They can be a great warm up exercise as well!
  7. Already at your desk? Warmed up? Let’s go for some strength. Feet planted solidly on the ground (imagine you are grabbing some sand with them), hold the desk and raise your bottom 2 inches, now stay in that position for 60-90 seconds.
  8. Still at your desk? Do your back and abs a favor. Sit on the edge of your chair, press down with your elbows on the desk. ‘Load’ your armpits, do not bend your back. Now bring your knees 2 inches up by engaging your abs (how about 60-90 seconds?)
  9. You need strong abs and back to stabilise your core. Not only for skiing – most of the time it is the only way to avoid back pain! Bring awareness to your core in any activity – the easiest way is breathing.
  10. OK. Time for some stretching. Lay your right foot on the left knee while pressing your right knee down a bit. We are looking for some discomfort (not pain). 60-90 seconds then change sides. Now stand up and stretch the front of your legs by bringing your foot to the back (knees together, erect posture, abs braced, change sides).
  11. Whatever you do – think about purpose. The vision of the fantastic skiing and an internal smile will motivate you better than complaining. So – put your ‘Happy Face’ on!
  12. Do not say ‘I will try/have to’ nor ‘I want to’. It will position you out of the process. Dive in. Do it. Now. For 10 minutes. Such a ‘baby step’ investment will bring you incredible rewards!

What’s your view?

Please leave me a comment!