Hello friends,
I hope December finds you well and you are busy and healthy as usual!
Although it is considered a festive period of time, this month can be very busy with parties, presents, planning, projects, etc.
Like the past week, when friends, family and clients all decided they had something urgent to do!
It felt a bit like 9 years ago, at the beginning of my freelancing career, when things were really hard to manage and plan.
Before that, I used to have a quite organised fitness life, then freelancing changed everything. I could not attend the gym as often as I wanted, every week became different – every single day.
It’s not big news I gave up teaching fitness for a while, as I was really stuck in trying to juggle different things.
So what did I do? I said well, if I can’t go to the gym but I don’t want to feel like a zombie (aka: tired, sleepy and totally stressed out) then I’ll have to come up with an alternative.
I decided to try a no-gym workout.
It was like a trending thing to try and even my PT said it was perfectly doable.
As for myself, already spending most of my day locked at home in front of a computer, it sounded horrifying and sad.
Sad, yes. If you spend a lot of time on your own, the last thing you need is MORE time on your own. Right?
But it turned out to be the right choice and I have been training without a gym since then. Well, now I have a gym membership, but only because my past gyms were literally around the corner and I am lucky enough to have a pretty stable freelancing life, too.
But I still train at home (check my IG for vids and more tips!) and love to do that also while traveling.
So here are my fitness tips to start your new no-gym workouts!
No-gym essentials
The first problem about a no-gym workout is your equipment.
In the beginning, I chose running + home fitness videos, so the investment was really limited.
Yoga mat
The main doubt regards choosing between a travel/light mat you can fold and carry with you or a standard/sticky one.
The good thing about travel/light mats is that they are really light and if you travel for business and still want to do your 30-minute workout routine at the hotel, you won’t have to go into their gym or worry about time.
But light mats are also really thin and not that great for beginners or anyone with knee problems, like me…
Another option would be to buy a cotton yoga rug, it’s light and natural, but can be less comfortable than the mat.
Running shoes
When I started the no-gym workout I already had a good selection of running and gym gear/shoes.
But if you have to buy a new pair, check Asics (yes, I have a thing for these shoes!) because they are really the most resistant, professional and comfortable around.
Asics shoes can be used almost every single day: from walking to running, training and even fitness. They also come in various cushioning options and present a good range of colours.
I also like the NIKE Free 5.0 series: lightweight, well cushioned, comfortable and durable. Extra tip: you can fold both shoes and fit them in your hand luggage and they are so small and light that are great to run even when you are traveling.
Heart rate monitor
Check your progress, heart rate, calories, fitness levels and record your sessions.
A heart rate monitor is surely a very useful gadget.
I have a Polar FT7 that I use to run (high impact activity), as well as when I do yoga (low impact) or tone up exercises.
I like it because it tells you how much you are burning, so that you can track your weekly sessions and also determine your fitness levels.
Your house
As part of the very basics props you will need, there will be walls, free space and old stuff such as heavy books (to be used as weights and blocks), a pair of old leggings (to be used as a yoga strap), water bottles (1,5 and 2 litres – to be used as weights), a low side table to be used as a step and then, of course, towels and a blanket to keep you warm after your workout/yoga session.
What I have learned is that my house/flat can provide great options for me to train without a gym, so besides these props, I also enjoy using walls to improve my alignment and chairs/desk to do desk/office yoga.
No-gym activities you can choose from
There are many no-gym activities; here it is a quick list that will help you choosing the right one:
- Running
- Walking
- Power Walking
- Trekking
- Fitness (videos)
- Fitness classes (drop in/pay as you go)
- Yoga (at home/self practice/videos)
- Yoga classes (drop in classes)
- Swimming (pay as you go)
- Cycling (outdoor)
- Triathlon preparation
- Home workout videos (small weights might be needed)
- Pilates (drop in/pay as you go)
- Pilates (at home/videos)
- Kick-boxing (drop in/pay as you go)
- Kick-boxing (home – you will need some equipment, but again, the investment might be quite limited and also very good if you are already a fan of this sport and would love to exercise without gym memberships!)
As you’ve seen some of these activities will require more equipment, so I’d say it’s really about what you love or have experience with. I also do a lot of aerial yoga, bur so far I have never really had a chance of living in a space big enough to let me buy a hammock and train at home. Maybe in the future! 😉
What I suggest you to do, however, is to start out with home training (fitness and yoga) and running.
First, because these are very cheap activities, and, secondly, because alternating high impact (running) and low impact (home fitness/yoga) is great for your metabolism, weight loss and muscular mass. Actually, a mix of strength, flexibility and cardio is what you need to challenge your metabolism and body on different levels.
On a side note, if you are really into finding a good program for your home-based routines, I’d suggest you to have a look at Yoga With Adriene and Kyla Itsiness.
Organising your no-gym healthy lifestyle
I chose a non-gym approach to (a) CONTROL my fitness routines and (b) be FLEXIBLE enough to choose what to do and how to do it.
On the CONTROL side, it was much about knowing that I could take responsibility for my own success (fitness and professional) without messing up with my new business.
Control means so much when you start out: new clients, new projects or even total lack of clients and having a second job to maintain your freelancing career. It’s much about knowing that all is up to you and you want to succeed, but at the same time feeling healthy is important for your body, mind and mood.
FLEXIBILITY was also essential as I had two jobs and could not always make it to the gym. And it still happens these days when I work until late or accept a project the last minute.
That said, let’s all remember that one of the many pillars of living a healthy lifestyle is DISCIPLINE.
You can skip a yoga session and say no to a Saturday morning walk, but then you will have to say goodbye to your results.
Exercising without a gym helped me to stop messing around with my gym membership/fitness schedule and that was enough for me to stay motivated and disciplined.
But one has to have a bottom line and make exercise a priority, even when there is no gym – which can be very scary because you are not pushed by the trainer.
I wouldn’t say it is easy, but I can say it’s gradual.
It was good for me because I knew what to do, what exercises do and for how long, how much cardio, etc. But it challenged me because I wasn’t a personal trainer and it was hard to be objective with myself. So I bought books, asked my trainer, read blogs…I became a fitness student and my first PT client.
And here we are, to this blog. Which I hope it will help you to motivate and inspire you to be healthier and work better.
Besides reading my blog, if you are really into finding a good program for your home-based routines, I’d suggest you to have a look at Yoga With Adriene and Kyla Itsines. Both websites/programmes are easy to follow and suitable for all levels.
You can use their videos and schedule to start out your own no-gym fitness program, but if you are a complete beginner, I would also recommend you to consult a PT or a doctor before starting out.
I don’t have a complicated system to track my training sessions, I plan monthly and weekly and use a program that I create and change every month.
I try not to miss my training sessions, being able to do simple exercises for legs, abs, shoulders and arms also at home makes everything easier and I can wake a bit earlier.
I train 6 days a week and alternate strength (3x), flexibility (4x) and cardio (2x). However right now I’m studying to become a yoga teacher, so my priority is yoga, which is why I practice yoga up to 4/6 times a week (well that’s what a yogini is supposed to do), besides training (3/4).
You can start with 2/3 times a week, with daily low impact activities such as walking, alternate fitness videos and yoga videos (3/4 times a week), etc.
Set measurable goals to keep yourself motivated and if you have a friend who’s into your same sport, invite them to exercise together or ask your partner/spouse.
Is the no-gym workout for me?
The no-gym training has also its cons and among them the fact that you’ll have to be in charge of what a PT would do. So, on one side you have to be objective with your results, while on the other you have to push and motivate yourself.
It’s a bit like freelancing: you’re the boss! 🙂
It’s good for those with a bit of fitness experience that can handle programming and planning, their diet and regular check, etc.
It’s not really good for complete beginners, although I believe in willpower and the fact that after a consultation with a fitness instructor and a bit of research and planning, you can kick-start your new healthy lifestyle and see good results.
You’ll have to adjust your lifestyle and be disciplined, but the energy you gain is amazing and you can always count on online groups and communities of fitness friends to support and help you like Fitocracy , Endomondo and if you are a freelancer, also my FB group.
Sara
The Healthy Freelancer 