Quarantine Covid and Crunches – 1Life1You Podcast 46

You Can Listen To The Latest Episode of the 1Life1You Podcast HERE


These 7 months have lasted 84 years…

When Covid-19 really hit the country, it was supposed to be a 2 week shut down on businesses, max! Well… we know how that turned out…

When things started shutting down, gyms and fitness classes were included in that “non essential” shutdown.

I agreed with that. Yes, exercise is essential for everyone. But, where you choose to exercise is not.

So, with gyms closed across the country, we were all left with a couple options…

1. Do nothing, and use those “2 weeks” as a mini vacation from working out.

2. Get your home gym together.

3. Hit the parks/trails for a workout.

I know people who have done one of the 3. I, myself did all 3!

Going from working out in the gym to staring at your spare bedroom to push yourself to do squats and pushups, is tough!!

Doing Squats and Pushups EveryDay…

And if you weren’t quick about it, you know that home gym equipment sold out as fast as toilet paper in the supermarket!

No dumbbells. No kettlebells. No yoga mats. Nothing!

The Peleton bikes were the most sought after pieces around. With them selling out FAST!!!

A lot of trainers/coaches adapted to the situation, and held home workouts over zoom. I did a few myself. It’s not super ideal, but it worked for a little extra motivation.

There were, well, still are, way more people outside exercising. More bikers. More runners.

I was fortunate enough to already have a squat rack and some equipment. So, my strength workouts stayed as close to normal as I could make them.

But, I did get outside way more. Sprint workouts, circuits in the park, and anything else I could think of.

Part fitness. Part, just getting outside in the sun!!

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So, that “2 week shutdown” turned into 5-6 months for a lot of the country. With gyms in Philadelphia opening in the last 6-7 weeks.

I asked my social media about their fitness, weight loss/gain over the last 7 months.

Some didn’t want to talk about the weight gain that happened. Some have obviously not been as active as before. Some not as motivated.

For some, the comfort of being home more means eating/snacking more. Combining that with not being as active, and the scale tends to go up…

Though. Some have enjoyed it. Making their health more of a priority than before. Cooking more. Doing more home workouts. Going out for more walks. Working on their yards or houses, and doing more projects.

Now with most gyms open (I know some are still relegated to outdoor only classes), people have a few more options to help them be active.

The gyms are open with a cap on visitors in at one time. I’ve seen CrossFit classes held socially distant. And spaced out yoga classes. All requiring you to wear a mask (or face covering).

But, I know those that found enjoyment in not going back to those things, or finding that the risk is too high for their own liking. And have chose to stick with their routines they built during quarantine.

Which is really awesome!

I always say to find something, anything, that works for you. A fitness routine can be whatever you want it to be. And I’m glad more people are seeing that they don’t necessarily need a gym to be active and be healthy.

And a quick reminder to anyone who gained unwanted weight during these past 6-7 months.. Have patience with yourself. This year has been A LOT.

Don’t try to push yourself to the ground to lose the weight. Start slow. Build habits. Be kind to yourself in these times….

I end this with a question for you. How have you gone about your fitness this year? Have you built a new routine? Struggled? A little of both?

Let me know. Would love to hear about it.

5 Exercises To Help Strengthen Your Lower Back

I was asked about exercises to help strengthen your lower back.

The lower back is grouped into your CORE. So, basically, strengthening your abs and lower back go hand in hand.

If one is weak, the other may suffer. These 5 exercises help to strengthen your whole core, and in turn, gets your lower back stronger.

1. Deadlifts

Deadlifts will probably be on almost every “Exercises to make ________ stronger”. It works just about your whole body. With your core and lower back being at the top of the list.

Any variation works. Dumbbells, Kettlebells, Barbell, Sandbags… Keys is to keep your head straight, back flat, and a slight bend in the knees (not a full squat).

2. Planks

Probably the simplest way to strengthen your core. Planks (especially high and low planks) work your entire core.

Tips: Head neutral. Back flat. Hands in line with shoulders. Butt in line with back.

3. Superman Holds

Aim for 3-5 second intervals to start. Lay on your belly. Extend you arms out in front of you. Elevate your feet (like you’re FLYING!). Hold. Rest. Repeat.

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4. Bird Dog Reach

Down on all fours (hands inline with shoulders). Extend your left arm and right leg out, reset, then do your right arm and left leg. Aim for 8-12 reps each side

5. Cat Cow

This one is more of a yoga movement (and i’m really not the yogi you should follow lol), but it is great for your core and back

Heres a quick video for a demo on how to properly do this pose:

Do you do any other movements to help? Put them in the comments if you do.

Roll The Dice Workout

We’ve talked about a few different ways to keep your workouts interesting…

Football Workout Challenge

The Spell Your Name Alphabet Bodyweight Workout

… and this one fits into that mold. The Roll The Dice Workout is simple in theory, but can definitely leave you feeling like you did a great training session.

HOW TO:

  1. You’ll need a pair of dice, 6 sided (maybe will do a bigger dice variation on a different post)
  2. You’ll need a list of 11 exercises to match the numbers on the dice
  3. Choose a time frame for your workout. We usually stick between 20-30 minutes

Now, you can create and version of this workout you want. All core. Lowerbody. Upperbody. Use weights. It’s all up to you!

Here’s a FullBody Bodyweight version for you to try out

So, for example: if you roll a 7, you will do 15 pushups. If you roll a 11, you will do 15 squat jumps.

Roll. Do the matching exercise. Roll again.

That’s why we like to use a timer. In 20-30 minutes, you can get a lot of working out in!!

Try it out and let me know how you did. I like to keep track of what I did to see exactly how much work I put in.