3 EASY Ways to Stay Fit From Home, Without Gym Equipment!

Something important to understand is that powerlifting, and really all sports, are a luxury. The gym itself is a luxury as well.

I know many are afraid of losing their progress during this time. When it comes to training, there are ways to work around that (although it’s a bit more challenging), but when it comes to staying lean, this will come more easily through small changes in habits and behavior.

Here are three tips I have for you that I’ve personally been implementing to maintain my body fat levels during quarantine.

1️⃣ Drink 2 glasses of water with each meal or snack throughout the day. 

Did you know that we tend to snack more or consume more overall calories when we’re dehydrated?

The majority of Americans reading this spend most of their day in a dehydrated state. We should be consuming 8+ glasses of water per day. Eight tends to still be on the low end for most.

My hack for getting people to drink more water throughout the day is to drink 1-2 glasses of water with each meal or snack. It’s an easy cue to remember and it also forces us to slow down while we eat (giving our bodies time to register when we’re full).

Drinking more water will help us snack less, consume smaller portions (to better fit our bodies’ requirements), and ultimately help us to stay lean during quarantine!

2️⃣ Don’t stop eating what you love; just make it yourself! 

Many don’t realize how much extra crap is put into our food when we order from restaurants or fast food. Even when we think we’re ordering something that is labeled “300 calories,” by law, restaurants (and food labels) are allowed 20% room for error. 

Imagine how many companies market to the “weight loss” industry and lie about how many calories are in their meals.

You personally don’t have any way to disprove it and of course you’re going to get addicted to that food because, “its so filling and it’s only 300 calories!” Is it really though? 

This is a big reason why many coaches have clients start off with eating “whole and fresh foods” from home. It’s not necessarily because junk food is “bad;” it’s just not the best decision when so many companies can get away with lying about the nutritional value.

Keep eating your tacos, burritos, pasta, Buddha bowls, etc. Eating and cooking from home allows you to enjoy those tasty foods that you love, but also gives you the ability to adjust your portion sizes and know exactly what ingredients you’re putting in. 

3️⃣ Set a 10,000+ step goal.

According to Mayo Clinic, the average American walks between 3,000-4,000 steps per day. This unfortunately tends to be a low and sedentary number.

Our bodies were created to move. Whether or not you consider yourself a sporty person, you should be walking or moving more regardless.

If you’re in a location where its safe to go for walks,  set a goal to walk minimum of 10,000 steps per day. This will take about 60-90 minutes if you do it all in one go.

Being in quarantine, you’re probably getting in less than 1,000 steps per day. Let’s call it 1,500 just for benefit of the doubt. That would mean you’ll only walk just over 10,000 steps IN AN ENTIRE WEEK. 

P.S. If you have an iphone, you can check the average amount of steps you’ve been getting per day under the “health” app!

This sedentary behavior weighs heavy (no pun intended) on our body, mind, and soul.

Now let’s add this extra 60-90 minutes of walking into our routine everyday (aka 10,000 steps). Now you’re walking 70,000 steps per week vs. 10,000 steps per week. Which one do you think would make us feel better overall in addition to contributing to us staying lean?

I’ve been personally implementing this into my daily routine in quarantine and have been finding it so simple, but highly beneficial. Which one do you think you can easily start implementing into your everyday life?

If you’re interested in 1 on 1 virtual coaching, schedule a free consultation call with me here.