Get Moving....Tip #1 : The Home Workout

As I mentioned last time the gym can be a very intimidating place. There are lots of people who seem to know what they are doing (spoiler alert: many don’t), there is lots of fancy and complicated equipment, and you can feel like you are in a fishbowl with everyone watching and critiquing your form or exercise selection.  Also gym memberships can be expensive and they require the extra step of taking at least an hour (travel time included) out of your day to hit the gym. 

Good news: If you want to integrate resistance training into your lives but don’t want to or can’t go to the gym, a home workout is just as good…if not better (because you will actually do it!). 


Step 1: Find the time! 

How many of you watch 30-60minutes of TV per day? Well guess what, if you have time to watch 1 episode of The Office then you have time to do a workout! And the best part is, you don’t have to sacrifice your TV time. My first suggestion to anyone looking to find time for a fitness program is to do it when you would typically sit down and watch your favourite TV show, the evening news, a hockey game, or while you are binging on the latest Netflix series. Although it is tempting to veg on the couch, your body will thank you for taking the time to move and you will still be able to discuss last night’s game with the gang tomorrow at work. 

Step 2: Get Creative! 


Although equipment is not necessary for a workout and you can definitely get amazing benefits from plyometrics and other body weight exercises, integrating equipment into your workout program can add variety and keep things interesting.  However, the cost of fitness equipment is one of my biggest pet peeves. It’s amazing that a piece of foam at the hardware store can cost $5.00 but a foam roller from the fitness store will set you back $40-60. This is a pet peeve of mine because it provides yet another barrier to people becoming physically active.  


My advice is look around the house. I guarantee you can perform a full body workout with household items and not spend a penny on equipment. Here are some examples of common gym items and what you can use around the house to replace them.

Here are some examples of some common household items that can be used as gym equipment:

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*A good set of Therabands are one piece of equipment I recommend purchasing. They come in different colours (typically darker colour = heavier tension) and are relatively cheap for fitness equipment. My source of choice for these is Amazon as I find they have the best deals and greatest variety of options.  Therabands are easily transported and can be useful for a workout in a pinch. 


Step 3:  Have Fun

Hit YouTube for some 30-40minute workouts. There are a lot of good videos out there but there are also a lot of bad ones so be careful and critical of what you see. My best advice is to try a few out, find what you like and listen to your body. If it doesn’t feel right, it probably isn’t, and you should try something different. 


I will also be starting to demo some exercises and posting them on my website so that you can mix and match and begin to create your own workout. Stay tuned for these to come up. 


As always I want to hear from you. Questions, comments, suggestions or just to hear about how you have implemented some of my strategies and how they are going. 

James Cook