Whether the gym isn’t really your thing, or you simply prefer doing exercises at home in your living room (or wherever there’s enough space), here are four ways you can get fit or tone up in the places you need it the most.
#1 Practice Pilates – to tone and trim
If you’re looking to try something that’ll tone and trim in a low-impact way, Pilates might be a good fit for you. Not only does it tone your muscles and strengthen your core, but it can also improve your mind-body connection and act as a great stress reliever. You can practice mat Pilates anywhere, from your patio to your bedroom – no equipment needed! See the previous page to learn two Pilates moves!
#2 Sign up for a virtual personal training programme
Ultimate Performance Singapore (UP) is known for its tailored, holistic approach to helping clients achieve physical and lifestyle transformations. But, if you’re not comfortable committing to an in-gym sweat sesh, you can still reap the benefits of UP’s no-nonsense approach! The gym is still offering its UP Lockdown Programme – a special feature that launched during COVID-19 for people who want to work out and still achieve results from the safety of their own homes. Along with a weekly 60-minute video checkin and virtual training session, the programme includes daily online support and accountability from your UP trainer (plus five days a week of 15-minute Skype calls!), access to the programme’s community support Facebook group and more. Your personal trainer will work with you to create a fully bespoke resistance and strength training workout, and all dietary intake and progress is tracked just as it would be in person – so, no excuses!
#3 Combine in-gym with at-home training
If you’re looking to mix things up, ATP Fitness is now offering a hybrid programme that incorporates in-gym training with virtual sessions over Zoom. So, you can still have the flexibility of working out at home, while taking advantage of ATP’s winning combination of cutting-edge science, time-proven coaching strategies and a big dose of accountability.
The gym uses its proprietary “D.N.A.” process to analyse your daily routine, nutrition habits and activity before providing a tailored approach based around your individual lifestyle.
You can also check out ATP Fitness’s Metabolic Health Programme, which includes regularly updated workouts to do two to four times a week, nutrition advice (in person, by email and via WhatsApp) and constant encouragement to stay on track (even when you’re not in the gym!).
Top tips for getting motivated
It can be really hard to get motivated to work out at home. Here’s what PETER FISHER, director of ATP Fitness, suggests:
Minimise the commitment
“Break it down to the smallest possible task and commit simply to that. For instance, it might be to just get on the spin bike. By setting the bar low, you maximise the opportunity to win. Of course, once you’re there, you’ll probably do more than that.”
Graze on exercise through the day
“Break down your typical workout routine into smaller bite-size pieces and scatter these throughout the day. Chances are, this will be more beneficial than simply completing an hour of exercise per day and sitting down for the rest of the day.”
Schedule your exercise sessions
“Block your exercise sessions into your diary and create an expectation that they will be done.” Create a designated exercise space in your home “Assigning a specific room, or part of a room, as your fitness space is a great way to make sure you get the most out of your at-home workouts.” Pick a spot where you can keep your equipment all in one place, and an area with limited distractions – somewhere your family members can let you do your thing!
“Plan your home workouts ahead of time. If you’re training with a personal trainer or at a commercial gym, then use these times to hit bigger lifts that require more specialised equipment; then programme accessory lifts for your home workouts.”
#4 Specialised at-home training for mums
Whether you’re a mum or mum-to-be, you’ll want to know about Health2mama, which offers physiotherapy, personal training and wellness services for mums and babies, during and after pregnancy. Since Health2mama’s trainers are physiotherapists who specialise in seeing mums, they’re super experienced in dealing with prenatal and postnatal bodies, healing diastasis recti (abdominal separation) and helping women strengthen their pelvic floors. Whether you want to meet at home or the park, they can come to you, making your life as a busy mama just a wee bit easier (and safer!).
Bex from Health2mama has also launched a great app with online “do-it-yourself” home workouts and physio support. These programmes include Diastasis Healing, Pelvic Floor Rehab, Ease Into Pregnancy Exercise and Ease Into Postnatal Exercise, plus special sections for treating problems such as symphysis pubis dysfunction (symptoms that cause pelvic pain), round ligament pain and back pain. In addition, the app includes PDFs and videos on how to work your pelvic floor and core muscles correctly, guides on how to ensure exercises are done safely, and easy-to-follow workout videos that are viewable on your TV, smartphone, table or desktop. Oh, and Health2mama’s nutritionist can work with you through the same app!
This article first appeared in the November 2020 edition of Expat Living. You can purchase the latest issue or subscribe, so you never miss a copy!