How to Keep Fitness a Priority When you Can’t Go to the Gym

By: Caitlin Boyd, NBC-HWC ​

Stretching helps keep those muscles flexible and maintain optimal range of motion.

This year has thrown me for a loop. Like everyone, I’ve had to make adjustments in all aspects of my life. Maintaining a healthy lifestyle is one of my absolute top values, and my fitness routine is a big factor in maintaining it. I have had to make some major shifts to keep it up, but it’s been so worth it!

My Exercise Routine Got Completely Hijacked​

Not just once—it’s been a continuous loop! The gyms close, they open back up, they close again. Through all of this, I have discovered what works for me to stay active and remain healthy in my mind, body, and soul. 

​Gym Closures Made Me Very Frustrated

Pre-COVID you could find me in the gym most days. Lifting weights is not only fun for me but also therapeutic. Everyone has their thing, right?! Some people prefer cardio while others, like me, find more enjoyment in lifting weights. 

This pandemic completely wrecked my weight lifting routine. At first, I found it challenging to let go of my frustration with my gym being closed. I was worried about what I would do— not just for my physical health, but for my mental health—now that my normal routine was swept out from under me!

​Inside My Head…Cue the Negative Self-talk 

I asked myself all the questions. 

• Would I lose weight? 
• What would happen to all the progress I had made? 
• Would I get flabby? 
• Would I look skinny-fat?

... on and on the list went. 

I Quickly Knocked Those Thoughts Out!

I decided to stop and consider what worked for me before. I asked myself, “What have I been doing outside of the gym that I could continue? What do I do at the gym that I could replicate outside or at home? What had done in the past that was successful?”

Add squats in during a walk at a stop sign for strength training.

​Why I Love the Gym

The gym is my favorite place to work out.
I love to lift weights.
I love the competitive environment.
I love walking in and the energy that it gives me.
Not to mention, it’s nice to be greeted with friendly smiles from the trainers and staff! 

With these things in mind, I had to consider how I could achieve these same wins and experience the joys of a gym workout … without the gym. 

I Found a New Routine that Works for Me

I find that my best workouts happen when I have had proper nutrition, enough calories, and I’m well hydrated. It’s hard to perform well and get the most out of my workout when I am not fueled properly. 

If I’m ready for a workout and haven’t had enough to eat I’ll grab an Rx bar or an apple. (It’s important not to eat too much right before a workout or you won’t feel so great!) 

Next, I put on my workout clothes. Lululemon is my FAV. I know it’s not all about the clothes but hey, why not feel good in what I am wearing while working out? Getting ready for your workout is half the battle, so make it fun and comfortable!

It’s About My Well-being, not Being "Shredded"

While I am passionate about fitness, by no means am I shredded. I value staying active for many reasons. 

• It keeps me sane on those days that I just need to let off a little steam.
• It’s an outlet for me. 
• It helps me to feel more confident in myself. 
• I feel stronger and ready to take on life. 

Working out with friends or family always makes exercise more fun.

My New Normal: Outdoor Workouts!

I was determined to stay active even if it looked different from what I was used to. Since March I have walked more miles outdoors than I probably ever have, along with doing more home workouts. 

I thought it’d be fun to share with you a work out I did this week with a friend at the park. We threw our water bottles, Wonderboom (bluetoothspeaker), and phones in a bag, grabbed some weights and headed down to the park.

a simple Exercise-in-the-park routine:

• 30 sec-Sprints - (or brisk walk... it’s about getting movement in!)
• 10-Push-ups
• 20-Walking lunges
• 15-Squats - (added weight optional)
• 15-Hammer curls
• 10-Hanging leg-lift - (this can be done by using the monkey bars at a park)

Repeat 4x

It’s Not About Being Fancy...It’s About Daily Movement

This is just an example of what I did. It’s nothing fancy. That’s kind of the point. Exercising, staying active, getting your movement in….doesn’t have to be complicated. 

​What’s important is that you’re getting off the couch, away from your desk, your computer screen, and moving.

Added perks of working out outside....fresh air, a breeze, & beautiful skies.

​My Challenge To You

I challenge you to get outside and move. Whether that may be a daily walk, run, hike, or home workout. I think you’ll be pleasantly surprised at how it positively impacts your life. I have found that not only does my body feel good after, but my mind is also refreshed. I find that I handle the chaos of life better.

Support in the Chaos

If you’ve been struggling at all trying to make sense of the new normal, I am here to help. Even as a health coach, I have had my own health struggles to work through during this chaos! I say this to point out that even as a health & wellness professional, I don’t have it all figured out. I know that if I am struggling there might just be others out there experiencing some of the same things.

​You Are Not Alone

If you’d like support with your health and wellness, connect with me here.

You can also find a variety of highly qualified, board-certified health coaches on the Virtual Health Coaches directory. 

Better health starts with a connection.

--Caitlin Boyd
VHC Co-Founder