It’s that time of year again. Everybody reflects on the year they had and what worked for them and what didn’t. Another year gone means hopefully you improved yourself, reached some goals and made new ones to achieve. One thing that always occurs around this year especially after the holidays when you put on an extra 5lbs from eating is THE GYM PROMISE.
Are you in the group who says I want to lose X amount of pounds and spend more time at the gym for my New Years Resolution? This time of year isn’t my favorite at all because gyms are like Walmart on Black Friday. Mobs of people taking up valuable floor space and benches (luckily I have my own) and cardio equipment only to be gone as quickly as Black Friday came. The month of madness is frustrating to regulars, but it’s become a normal routine in this guilt-ridden society.
You don’t have to start your New Years resolution at the gym. It can start right at home and give you a head start before you take the fitness bungee jump. If you have a little floor space or even some dumbbells or bands, you can prepare your body and burn some calories right at home. It’s really not a good idea to jump right into a hard core fitness program if you have been sitting on your butt all year. You will get hurt and you will be very sore I guarantee. Why not do some low intensity movement and exercises at home before catapulting into a full-fledged training program? Remember you need to wake up those dormant muscles, which you haven’t used or minimally used all year.
A dynamic warm-up and some basic mobility (stretching) will go a long way in preparing your body for the gym. While your watching TV stretch your whole body from your feet up to your shoulders. Buy a lacrosse ball ($8-$10) and use it as a myofacia release on your feet, hips and upper back. I guarantee you have some trigger points you don’t realize especially in the gluteus and hip area from sitting too much.
Instead of starting off with weights use your body weight to exercise and see how you feel the next day. Body weight squats, pushups, planks, lunges, mountain climbers, body weight dips all can be done at home. If you have a house and a back yard go outside and do some movement prep. Shuffle side to side, carioca, skipping and backpedaling will wake up the dormant muscles and help you stay off injury when you decide to take the plunge. Not only are you preparing your body but more importantly you are preparing your mind because that is what will keep you on track to reach your fitness goal. Below is a simple Body Weight workout you can do at home. You can do this workout 3 times a week Monday Wednesday, and Friday.
BW Circuit – 2x10
Run In Place – 30 seconds