How to use your own home to get fit

I stood on the gracious front porch of a stately red brick home. Through the window I saw Sharon lightly jog to open the door. She offered a warm smile and invited me in. After a hearty handshake, she led me down a flight of stairs into her finished basement. I was in awe as she explained that about 7 years ago she had it transformed into a state of the art gym – complete with free weights, medicine balls, gym-grade exercise machines, sound system, a Pilates reformer and a tranquil cove that was the yoga room with floor to ceiling windows boasting views of the lush backyard.

It had me at hello. Yes, I thought to myself, there is a reason I don’t have a space like this in my own home: my husband and children would never see me!

Sharon hired me to help her reach her fitness goals…and I readily agreed to show her how to use her vast array of exercise equipment!

You may not have a spread like Sharon’s – you may, like me, not even have a dedicated space for your exercise sessions at all! But what you and I do have is space! We also may have hidden opportunities within our comfortable dwellings to get a kick-butt workout –

Allow me share a few I’ve found in mine:

Stairs. Even 1 or 2 steps leading up to the front stoop will do. Stairs can be used exactly like step boxes are used at the gym (in popular cardio classes).

Lower body: leg lifts, step-up lunges, knee-ups, side leg raises, and football drills.

Upper body: push-ups, triceps dips.

Abdominals: side plank with a leg lift.

Bathroom. Yes, even this room is has opportunity! Try some of these while you’re brushing your teeth or waiting on your face cream/mud mask to settle in:

Lower body: squats over the toilet (close that lid ladies!), side leg lifts, squats.

Upper body: push-ups with knee to elbow.

Abdominals: plank.

Doors. Grab a band and a door adapter and use your doors like every upper body(and some lower/ab!) machine at the gym:

Lower body: lunges, squats.

Upper body: shoulder fly, shoulder press, lawn mowers, triceps extensions, bicep curls, rows.

Abdominals: crunches, side crunches

Living room. Roll the carpet away, lay a mat down and pop an exercise DVD into the DVD player for whatever workout suites your fancy. Your living room can quickly be transformed into the open space needed to host your own group fitness class – and YOU get the best spot in class!

Although I wasn’t able to give you images of the moves, I’m hoping this post will still inspire you to use what you have (in this case, your home!) to help you have a fun, effective workout!

I’m always looking for new ideas! In what unique ways have you used your own home to do a workout session? Please comment below:

Blood sugar low? Eat this, not that!

Has your blood sugar ever gotten so low that you got the shakes? In my pre-fitness life I certainly did. I would shake lightly, then go into a real physical “low” and feel lethargic and if I didn’t get food quick, a headache would follow. It was a horrible thing to experience.

Last week, I was sitting at Starbucks writing, and out of the corner of my eye I see a woman walk up and sit at the table to the right of me. I am typing, so I don’t notice her too much….just that she’s there. A few minutes after her arrival, she starts talking on her iPhone headset. Now, I am not one to eavesdrop, but this woman was quite loud and didn’t seem to notice the rest of us in the wifi cafe. I hear the crinkle of a candy bar open and she says to the person on the phone: “Girl, my hands are shaking…I let my blood sugar get way too low.” My fitness ears are on fire as she continues “but I have it under control, I’ve got Reece’s and a chocolate milk. Should be good in a few minutes.”

When a diabetic gets the shakes, it’s not a good thing. Actually, it’s not good for anyone to go too long without food, as the body starts going into panic mode, causing the hands or legs to shake and shutting the metabolism down to conserve energy. If you ever get to this point, you’ll want to fix this ASAP! However, there are some healthier ways to raise our blood sugar quickly that will nourish and sustain rather the send the body on a sugar high and then another crash and burn like chocolate and nutrient-lacking candy.

When your blood sugar drops, here are some food choices that deliver quick natural sugar and some nutrients that will fix the shakes and keep you on your healthy lifestyle at the same time:

1) Sweet fruits. These can be apples, oranges, strawberries, kiwi, cherries, pineapple, pears, or raspberries. Hold the bananas, as they have a triptophene in them….the same stuff in turkey that makes you feel tired and sluggish. You’re looking for fuel for energy, not a nap!

2) Naturally sweetened drinks. This includes any kind of fruit juice, but make sure there is no high-fructose corn syrup or artificial sweeteners in the ingredients list that will detail your healthy habits. Look for drinks that have no added sugars or just a little natural sugar added. Yes, you do want calories so skip the calorie-free options!

3) Granola bars. In a pinch, an all natural granola bar delivers quick sugar and whole grains as well as a touch of protein. If you typically get the shakes, carry these with you at all times for a quick pick me up. Tip: you may not need to eat the entire bar in one sitting.

The goal here is to give your body what it is asking for: quick, easy to digest energy from simple carbohydrates. And yet, you can deliver this without eating candy bars or super sugary sodas.

Optimally, you will not experience a low blood sugar episode because you follow the 5 Proven Strategies for Living Your Best Healthy Lifestyle’s guide that has you eating every 2-3 hours. The person who is thriving and energetic is properly fueled at all times, but they are also prepared for emergency situations. Prepare by packing your purse/ laptop or diaper bag with food even if you plan on being back in a few minutes….you never know when you may need a quick snack to pick you or someone else up from the dreaded sugar low.

Share below: have you ever experienced a sugar low?