What To Do When You Can’t Go To The Gym

With all this sickness in my house, we have not made it to the gym very often. In fact, we were going to switch gyms, and the membership at our old gym has run out, and we have not been able to go in and start a membership at the second one. So I’m currently gym-less. So when sitting around, thinking about the years I’ve spent losing weight, building the muscle I have, and not letting it go to waste (use it or lose it!), I’ve had to get a little creative.

The thing you have to remember is that 80% of the battle is in the kitchen. What does this mean? NO JUNK FOOD. Eating healthy, eating “clean”. Making sure those sneaky little calories (usually extra carbs and fats) are not making their way into your system. The better you eat, the better you are fueling your body, the better your body will react, and the better your body will perform. There honestly is nothing better than eating a natural, healthy diet.

The second thing is, since this is the age of technology, and I guarantee you have it if you’re reading this blog, is there are SO MANY fitness people out there! I even plan on getting my fitness trainer’s certificate this Summer. It’s so easy to search up at-home workouts, or even start following fitness people on Facebook. Pop in the word “fit” or “fitness” into Facebook, and watch the names pop up. Most of these people daily put motivation, recipes, and workouts right on their Facebook page. Nothing is easier than popping onto one of their pages and following a pre-made, at-home workout designed for you and quite often your limiting time frames. It’s easy easy, and there’s really nothing needed for it.

Going to the gym is ideal, at least for me. I don’t own the weight to continue increasing the strength I have, but I can still use my muscles, tire them out, and grow them while sitting at home. And the best part is, you can to! Jump out of your comfort zone. Start planning a week of good meals. Like a fitness person (or 2 or 3 or more) on Facebook, and watch the resources you suddenly have at hand! Don’t delay, try it today!

A Tip to Control Your Diet at Home

One the of the biggest problems is that we love to snack. We’re emotional eaters, and we also like fast food, food that we can grab and eat with minimal to no cooking. This is a problem that most people have. Many a diet or clean eating lifestyle has been blown by this awful habit. So how do we fix it?

What I’ve learned to do is to avoid bringing any “junk” food home. Anything that would be considered a “cheat” meal or food is left outside my home. I go out to eat instead of ordering in. I have a small treat outside rather than bring a large amount in my house. If the food isn’t there, you aren’t going to eat it!

It’s a simple tip, but a good one! It has definitely helped me beat a craving or two and choose healthier options over the junk. Now that doesn’t mean that if you have good self-control, you can’t have treats in the house sometimes. But if you’re weak (like I can be sometimes), it’s better to not tempt yourself by having those treats in the house. Win the battle before it begins!

Sorry, no junk food for you to snack on in this house!

It Is Not A Diet! It Is A Lifestyle Change!

I have been eating healthy (most of the time) for probably somewhere between a year and a half to two years. Basically, that meant calculating the proper amount of macronutrients (protein, carbohydrates, and fat) to give me the healthy calorie deficit needed in order to lose the weight I wanted while still being “full” and energized throughout the day. Of course, along with this came the elimination of unhealthy foods, and a substantial increase in the amount of healthy food intake.

Though I have not been completely ate “clean” each and every single day, I have more or less stuck to a clean diet during that time. The days I haven’t eaten clean are mainly around the holidays and for the period I used to eat one cheat meal per week. For those that don’t know, a cheat meal is a meal where you can eat whatever you want. Just remember, it’s only once a week. If you can get by without any cheat meals at all, it is so much better. But especially for those starting out with eliminating unhealthy foods that they are used to eating, sometimes that one cheat meal every week is what keeps them on track.

After awhile, of regularly exercising 5-6 times a week, and eating clean as consistently as possible, I was able to drop 40 lbs in a year. I am 5′ 9″ and I went from 169 lbs down to 130 lbs. I felt an incredible amount of difference! Was it easy? No way! Does it take a lot of work and a lot of mental effort? Oh yes! Is it worth it? There’s nothing better!

Most of my life, once I had hit 5′ 9″, I hung around 140 lbs. However, as university would have it, I hit 169 lbs in my final year. It was a mix of no sleep, constantly on the go, and therefore eating horribly. I would hardly eat anything all day, and then when I would eat, I would have a bag of Crispers, or something equally unhealthy. That is a classic combination to hitting obesity. So the day I stepped on the scale and saw the numbers 1-6-9 show up, I refused to let myself hit 170. So the exercising and changing of eating habits began.

One of the things I’ve learned along the way, is that the longer you go without eating unhealthy foods, the less you crave them. Oh I can remember times where I could hardly stop thinking about those cookies, cakes, and most of all, cheese. I have eaten so much cheese in my life, and limiting the amount of cheese I ate was definitely a change. I also learned that I actually ate very little protein each day. Protein is incredibly essential to your muscle growth, and I had barely anything to back that up. In fact, I remember my first “chest” day at the gym. I am being 100% honest when I say I couldn’t even lift the bar (45 lbs) doing a flat bench press. How embarrassing! I am happy to say I’ve progressed since then. Now the bar seems incredibly easy. But I needed that protein to help me out!

Even though I was changing the way I ate, and I was losing weight because of it, people would constantly ask how my “diet” was going. The thing is, it’s not a “diet”. If it were a diet, this would be the longest diet in the history of the world. I don’t ever plan on eating the way I did again. Yes, maybe during a holiday or a special occasion, I may indulge a little. But my daily eating habits will remain the same. 6 small meals a day, set at my amount of calories, carbs, protein and fats, while exercising 5-6 times a week.

An important fact to remember is this: you should never go hungry on a diet! If you are starving yourself, you are doing the wrong thing. You do not have to change the amount you eat, you simply have to change what you eat. Replace noodles with the equivalent of a good hearty salad filled with tonnes of veggies and even a chicken breast or a salmon filet, and you are saving yourself tonnes of empty calories, and filling your body with important foods that will deliver tonnes of the nutrients needed to your body. It’s really a winning situation that will keep you full all day long!

Never a need to be hungry! Just eat healthy!

Today as I was looking on my Facebook, a lady with the page The Smith Machines Fitbook had posted a challenge of which I am gladly accepting. She is proposing that we go 12 weeks with not a single cheat meal! Clean eating all the way! Now, in January, I had a totally sugar free challenge for myself. I’m happy to say that I successfully completed the month without eating sugar, and even influenced some of my students to do the same in the following month. In February, I went back to one cheat meal a day. In March, there were a lot of situations that came up where I’m sad to say my eating was not perfect that month. But this month, I am more than ready for this challenge. After all, who doesn’t want to get ready for “bikini” weather?

Oh bikini season is coming!

I have to admit, I’ve never worn a bikini in my life. I’ve never felt good enough about the way that I’ve looked to be able to bare my middle. So I have big hopes for this year. I know I currently have complications such as no vehicle to get to the gym, but you are never without any options. Now that is becoming more summery outside, cardio is more easy to do. You can also do push-ups and crunches (sit-ups are really hard on my tailbone). Not too far from us, is a child’s playground. It may look goofy, but some of that structure is perfect for exercising on. Whether you’re doing pull-ups or jumping onto the platform, there are many exercises that can be done on a playground.

So I strongly encourage, if you want to try something like this, look up “The Smith Machines Fitbook” on Facebook and see what she has posted about the challenge. She is an amazing lady that posts recipes and motivation on her Facebook as well. She is looking to have conversations to help the people who will be completing the challenge so that everyone will be motivated. I have used some of her recipes before and loved them! Even if you feel like you can’t do the whole 12 weeks, start it and see how far you go. You’ll be surprised by the amazing benefits you’ll feel just from eating healthier.