So, I wrote this strength training workout plan up for one of my super besties. Upon completing it, it occurred to me that like 3 other people have asked me to help them create workout routines in the last year so I figured I would throw this out there for anyone else that is interested in Strength Training at home.
Many people think that you can only do strength training at the gym and the gym IS great because they have equipment that most people can’t have at home, but when I first started out on my journey, I wanted nothing to do with exercising in public. Now, I just prefer working out at home, most of the time, because I don’t have to go anywhere and my shower is like ten feet away when I’m finished 🙂
Keep in mind that most of this workout uses your body weight so you have to put serious effort into it and I recommend looking up proper form for these exercises before beginning to avoid injuries.
For maximum results:
- Work hard!
- Post-workout protein is essential.
- Have fun *I do these types of workouts while I’m feeding my Netflix habit ;)*
If anybody has ANY questions, message me on Facebook! I would love to help you either build your own workout or answer questions you have regarding this one.
P.S. Don’t forget to stretch before and after!
Do you struggle to find workout time in your busy life too? Lately, with my Freelance Writing business taking off and keeping up with social media for my blog, I have been neglecting my fitness a bit. I do not feel right if I go more than 2 days without a workout and last week I let myself skip workouts for 4!!! Not cool, Chelsea! Since I am always so busy, it seems like the only time I get during the day when I’m not busy is during Rosie’s nap time. So I created this Quiet workout. It really works all those muscles and gets me sweating with just two rounds!! (so i usually go 3) Just repeat according to your own fitness level 🙂
For maximum results:
- Push Yourself! If you think you can only do 2 rounds – try for 3
- Drink at least 16 oz a half hour before you start
- Get that protein in after – greek yogurt, turkey lunch meat, or a hard-boiled egg are my go-to protein snacks
- Put on your favorite show or some music. It goes so much faster if you are half-distracted from the burning muscles. I literally can’t workout if it is totally quiet!
I hope this is helpful! 🙂 Please consider subscribing to our blog if you haven’t yet!
When I first decided that I wanted to try to lose some weight, I was 60 pounds over my pre-baby#1 weight and had no idea where to start. So, of course, I started with Pinterest. I researched like a mad woman. I was surprised to find that I knew almost nothing about healthy eating and working out. I kind of thought it was a no-brainer, if I eat less, I will lose weight. Well, growing up in a family of big meat and pasta fans, I never really learned how to portion control or structure my meals without bread or pasta. There is a wealth of valuable information on Pinterest about how to eat healthy, but I still struggle with making good choices on a daily basis. The biggest issue I had in the beginning though was following the “diet” guidelines. I tried tons of different diets and just couldn’t stick to them. They were too complex and the cooking was too advanced for me. It wasn’t until 6 months into my journey (and starting over 6 or 7 times) that I realized the problem was all of the plans I was following. They weren’t working for me because they were made to fit someone else. It was then that I sat down and made my own plans. Now everytime I start to get bored with my routine or fall off the wagon, I change my rules, but I always follow the same guidelines.
The plan I follow is simple. I always set only 10 rules, this way I don’t get overwhelmed with all of them. I make the first 4 rules easy health rules that I have trouble following like “drink 8 glasses of water a day”, “veggies and fruits every day”, or “workout at least 3x a week”. These are more of a reminder of what I should be doing. Then I set 3 rules that target my weaknesses. Some examples are “no second helpings”, “stay away from white bread”, “no ramen noodles”. This is where I usually address unhealthy habits I have been letting myself fall into. The last 3 rules I focus on are challenges, a few I have done in the past were “no alcohol”, “work out 6 days a week”, and “run 3 times a week”.
The part about setting your own rules that is the most important is posting them up somewhere in your house where you will see them all the time. I put mine on my fridge or my pantry door, but in the past, I have put them up on my motivation board too. If you do not have a motivation board yet, you should consider making one. Even in my tiny home, I have one set up by my front door so I see it right away when I step out of my bedroom and when I am walking out of my house. The picture to the left is my motivation board, I print off inspiring things I find online and change them up every couple of months. I have also seen people who post their healthy rules in their planners, journals, and the lock screen of their phones.
I truly believe that taking the time to create and write down your own rules can be the turning point of your journey like it was for me. Living a healthy lifestyle is tough, but it can be done and moderation of unhealthy things is easier when you have a plan to follow.
As you may have guessed by the title, I will also be posting quite a bit about health and fitness. In the last two years, I have really fallen in love with health and fitness. To explain that a bit, let me just quickly tell you my weight loss story.
In January of 2014 I had just had my second child and was very overweight. I am 5’8′ and weighed 193 pounds. Before I had kids I was around 145 pounds, but not at all healthy. I never paid much attention to what I ate and never even considered working out. Physical activity has never been held in high regard in my family so I avoided it all costs through junior high and high school. I had no idea where to even begin to lose the weight. So I started with Pinterest. I started researching how to eat healthy and how to exercise correctly. I didn’t really start dropping pounds though until I wrote down my own “Rules” for eating. I began with doing moderate body weight workouts at home 4-6 days a week (about 30 minutes) each session, drinking a ton of water, and eating lots of veggies. In January of 2015 I had lost 40 pounds and joined the YMCA to take a whack at strength training. I put together my own workouts from reading what worked for others on Pinterest and started going to the Y four days a week with my girls in tow. It was the perfect set up because they loved going to the childcare and playing with all the other kids. So for 12 weeks I did that and reached my goal weight of 145 pounds with a body fat percentage of 25% which I’m sure is the fittest I’ve ever been in my life. I felt amazing and looked pretty great too 🙂
Unfortunately, in June of 2015 we had to make our first big move with the rig from South Dakota to California. In all of that madness I started slipping up hardcore. I was neglecting my workouts, not eating nearly as healthy, and letting stress and depression get the best of me. So here it is, 6 months later and I’ve been back on the bandwagon with health and fitness for about 2 months and loving it. To the right are my current Rules. (I update them every time I feel myself falling back into laziness) I have also gotten back into journaling again (following the path of “bullet journaling” this time) and have so many big goals and plans for 2016. This is my year!! I will be keeping record of my progress fitness-wise because I am going to push myself this year. I want to try new things and hit a new Personal Record for Body Fat Percentage. If any of you out there are looking for an accountability partner or just looking to make friends with someone who has similar goals, feel free to reach out to me. I will be here kicking butt 😉