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10 Simple Ways to Get Incredible Fitness Results … AT HOME!

10 Simple Ways to Get Incredible Fitness Results … AT HOME!

As it has been said, our home is our castle. It’s one of the few places we truly feel comfortable; so why not exercise there? Because many people don’t have time to go to the gym, are intimidated by the gym (some people scream really loud when lifting…scary), or don’t want to wait on equipment (you know that guy that does like 15 sets per piece of equipment…yeah that guy) almost 67% of gym memberships are never used! Working out at home doesn’t sound like a bad option!

From demolishing calories to shredding fat, you can get the results you want from your living room! Below are 10 of the easiest, most simple ways for beginners to start making their castle into their very own gym and get incredible fitness results along the way!

1. Body-weight Exercise For Starters

“Man, working out at home sounds fun and all but who can afford all of that equipment?”

I’m here to tell you that one of the best tools you have at your disposal is yourself! Bodyweight training is all the rage nowadays because it focuses on increasing your functional strength through movements like squats, pushups, pull-ups, dips, planks, etc. This functional strength is the strength you need to perform daily tasks in your life and this form of training can be just as effective (with all other things considered) as traditional weight-lifting at a gym! Save yourself time and money and get to those push-ups!

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2. After-burn Train

“Great, so I’m getting stronger but I NEED to do cardio; aka I need a treadmill. There’s no way I’m running outsides, it’s freezing!”

The answer is after-burn or commonly referred to as EPOC (Excess Post-Exercise Oxygen Consumption) training. Basically, if you strength train at a high-intensity (70-75% of your VO2) for an extended period of time (at least 30 minutes) your body requires more oxygen and therefore calories after your workout to return it to its normal resting state. In fact, you can burn extra calories over 38 hours after your workout is over still due to that workout—that’s insane. You could be burning calories still from your workout the NEXT night while sitting on the couch watching Big Bang Theory re-runs! [Note: For a more detailed EPOC training guideline click HERE.]

3. Keep It Simple, Stupid

“But dude, I need all of that equipment at the gym and I need someone to help time my rest sets!”

Dude, no you don’t! Making your home your gym is all about being convenient and making it as easy and pain-free as possible! You don’t need complex rest or working sets that only Einstein would understand (because we all know that Einstein was big into lifting). The best thing to do is to keep it simple. In fact, a simple workout (with normal resting sets) when performed at a high intensity is just as effective as some complex workout that you put together from 3 weight lifting magazines, 2 online resources, and the advice of your brother-in-law who lifts a lot. The best bet is to keep your workout simple in order to help you remember it, make it more convenient, and make it more likely for you to perform!

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4. Short Bursts of Exercise Create Huge Results

 “Listen here fella; I have no time to go to the gym now, why would I have time at home?”

Great question and the answer is twofold. First, you will save time not going to and from the gym, save time not at your “gym social hour,” and save time not getting ready because you can basically exercise at home in whatever you want (from pajamas to work boots)! Another thing that is important to remember is that time you save doing all the things can be put towards exercise; even if it’s only 10–15 minutes! Everyone thinks that you need to exercise an hour a day to see great results but a recent study found that those that exercised just 8.5 minutes a day received the SAME cardiovascular benefits as those that exercised 25 minutes a day! That’s incredible! The point is not to exercise less; the point is that you now have the time no matter if its 10 minutes to still help improve your health!

5. Keep Your Workouts Fun

“Yep…nothing says fun like sweating profusely while trying to catch my breath for 25 minutes all while thinking I’m going to die…sure sounds fun!”

Exercise doesn’t have to be running at full sprint for 5 minutes or even doing lunges until you have to crawl to your car. Exercise can be fun and if you can make it fun at home, you are more likely to do it more often and ACTUALLY more likely to eat less afterwards! The next time you need to get some “cardio” in, don’t rush to the gym to wait 35 minutes to get on a machine then power walk for 25 minutes. Instead, go outside and take a hike; literally! Research has shown that when you have fun while performing the exercise you aren’t as likely to reward yourself with junk food afterwards!

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6. Walk Your Way to Better Health

“Well sorry to break it to you, but I’m way out of shape and there is no way I can perform super high-intensity exercise!”

No worries! Do what you can when it comes to high-intensity exercise. Until then, start briskly walking to increase your exercise capacity! Yup—walking. Walking is ideal for helping sedentary individuals build up their exercise capacity so they can move on to more intense exercise! In fact, for the obese (or beginners), walking is  great way to burn calories at a lower heart rate and actually burn calories faster than cycling and even jogging in some instances! If you need to make your walks even more difficult, carry 2 pounds dumbbells with you or punch the air while walking like you are Rocky training for Apollo Creed!

7. Persistence Pays Off

“I go to the gym now whenever I feel like it and haven’t seen results, how can I at home then?” “You can’t just go randomly and expect results…“ “I went 3 Fridays ago, why don’t I have a six pack?”

It’s all about persistence. One of the top ways to get in shape is to stay active and exercise on a persistent basis! One of the biggest factors science has found that determines your cardiovascular and overall health is persistent exercise. It doesn’t matter if you workout less than 10 minutes a day or over 30 minutes, as long as you are exercising on a persistent basis then you will get some great results! Make sure to stay active every day, no matter if it is your workout day!

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8. Stick to the Bare Essentials

“Blah, blah, blah…I’m tired of bodyweight exercises and there is no way I can get a great workout without a ton of equipment!”

Besides your own body the only other equipment that is needed for starting out is a couple dumbbells (5–10lbs) and an exercise mat (or even a towel). That is literally it! You can get a killer workout with just these bare essentials! By exercising at a high-intensity while performing your workout in a circuit like set, you can build muscle, burn calories, and induce the EPOC effect! [Note: circuits are strength training exercises performed at a high intensity where you move from one exercise to another very quickly with little to no rest between sets while performing exercises that work the entire body.]

9. Accountability

“Even if I do start working out at home, there is less accountability there and I’m more likely to not exercise at all!”

I totally understand that! That’s why you need to set up 2–3 fail safes in order to make sure you stick to your at-home workout! Science has shown that the more fail safes you have in place the better prepared you will be. First and foremost have a friend or your spouse keep you accountable! Accountability is one of the biggest motivators to actually workout! Have them check in on you from time to time to make sure you still are crushing your at-home fitness goals! One phone call a week is enough to do just that.

10. Strength Training is a MUST

“Well I hate to lift weights, I have no idea what I’m doing. It can’t be that important!”

Sorry my friend! If you take anything away from this, remember to start strength training. No, it’s not about getting huge ripped muscles that make you look bigger than the Hulk trying to deal with his enormous rage issues (which you can achieve if that’s what you want). For many of us it is about burning calories, building muscle, relieving stress, improving your cardiovascular health, and even improving your bone strength! Strength training can do all of that and more! You won’t get “bulky,” you will get healthy, so start lifting today!

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Last Updated on February 20, 2019

13 Tips to Face Your Fears, Grow with Them and Enjoy the Ride

13 Tips to Face Your Fears, Grow with Them and Enjoy the Ride

Fear. I spend my life talking about fear — fighting fears, fixing fears and understanding fears. And yet I doubt I get 10 calls a year from people saying “Mandie can you help me fix my fear?”

Why is this so critically important to you?

The realization for me is that fear is not the fundamental driving force in your life it’s what regardless of whether I’m talking to a doctor, a teacher, a CEO’s, a senior citizens or teenager – every single one of those conversations has a direct correlation with your world.

Fear can range from the overwhelming desire to look away or stop in your tracks to literally fleeing your country and the life you knew. In this article, I will share you with 13 tips to face your fears and enjoy the ride.

1. Know That Fear Is Real, but Can Be Overcome

Right now around the world people are facing fear — real fear. Fear that I pray my children and I will never experience. Does that lessen my fears or your fears in your relativity safe 21st century life?

When I look at the world we all live in, I find that fear like so many other emotions can mean so many different things to so many different people:

  • The child who has to be physically dragged to their first day of school.
  • The man facing the judge.
  • The woman with her hand poised over the buttons over her phone because she has to walk down a dark corridor late at night alone.
  • The man as the surgeon says “count backwards from 10 Mr Smith.”
  • The woman that’s told “We are sorry, we can’t help you.”
  • The man that faces the empty circle of a gun and prays for his very existence.

These and a million more (Portrayed in every kind of movie, book or song you could imagine) are what make us human. We face fear and somehow move forward or are stopped in our tracks.

Like the rabbit in the headlights of the car that veers off through the field away from the tyres of the car or stays still praying for salvation. Like someone will save them. Sound familiar?

Fear is huge. Fear is everywhere and yet fear can be overcome, controlled and can even be a power for good.

2. Accept Your Fear

Firstly if you aren’t facing the barrel of the gun, atrocities that make the news or impeding death, that’s a good start. However it doesn’t mean your fear is any less real.

We are quick to say “I can’t moan, my life is not as bad as X.” While in theory, that’s honorable your appreciation of Mr. or Mrs. X’s horrific life won’t change anything directly. So accept your fear is relative to you.

And here’s what can be done.

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3. Get Some Perspective

I found myself asking anyone that would answer “what is your worst fear”. The answer that intrigued me the most came from my daughter (15 years old and she usually has a copy of Fight the Fear – my book – in her school bag so she can help someone else be as positive and confident as her. No matter what life throws up.)

And her fear, surprised me — heights. I pointed out that we live in a sprawling bungalow (one storey) and the highest she goes is two storeys’ at school! She laughed but added, fear isn’t like that Mum. I know it’s not a real fear, but it’s like when you stand on a chair and feel unsafe.

That girl will go far. Because she truly gets fear.

We know something is scary and yet we still do it. Why? Because we have a perspective to the fear. When you lose perspective, it can feel too big, and too scary.

So look around you to get some perspective on your fear:

  • Are you really at risk?
  • Will this kill you?
  • Which leads us on to..
  • If the worse was to happen what would it be?

4. Hold a Hand

As a coach, it is my job to holds someone’s metaphorical hand and help them face a fear.

Like the child petrified of the thunder storm or the teen that can’t get back in a car again after failing their test, your job as a parent is to reassure, encourage, enable and motivate someone to face something that ideally they never would choose to again.

We know many of our fears aren’t real. However, it is only when someone guides us with love, respect, lack of judgement and safety are we able to get through fear. And trust me, you can get through your fears. I’ve seen it so many times.

Ask yourself:

  • If the worse were to happen, what would that be?
  • Could that really happen?
  • If the worse did happen, how would you recover?
  • If the worse were to happen, what would you need to do next?

By seeing fear as not the end destination but part of being human, you can see through it’s wily evil ways and move forward.

5. Know Whose Hand You Hold Either Physically or Emotionally

This helps with fears for the rest of your life.

Think of someone you can always rely on (and ideally you won’t just answer yourself because that adds a lot of pressure to your existence!) And you will find that you’ve already found a way to get through fear.

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The beauty of this is that it means that fear becomes part of life not something to be feared and shied away from.

It means you know you can turn to your friend, partner, colleague, parent, sibling and say “Right I need to deal with this, and I’m going to need you to help me.”

For one moment, think about it from the other person’s view point. When we get to help other people we feel valued, loved, respected and lots of other positive emotions and we get a good dose of positive chemicals setting off in our bodies too.

Your fear, and your determination to fight it, helped someone else too. Now that’s cool right?

6. Understand That There Are Some Things Fear Will Never Touch

I like to find role models in life — people who have faced heroism, history changing moments, war, atrocities, miracles, life saving inventions.

Not everyone was looking for greatness, however they all found it. And one of my favourite books to date is written about Alistair Urquhart, the forgotten highlander. If this doesn’t get turned into a film in the future, then no man’s story is likely to.

Alistair went through the most horrific experiences in the 2nd world war. If you think of one of the awful things that happened back then in our world, Alistair went through at least 3 of them! Asked afterwards how did you cope? He talked about how whatever they did to his body, no matter how they starved, tortured, threatened or mocked him, they couldn’t have his mind. In his mind he was free.

Of all the people’s voices I’ve heard in my head over the years, this is one of those statements that reminds me anything is possible if you have faith and hope.

Look for the things in life that fear can’t touch. They will create confidence and faith for the future, whatever you face. And they will give you a sense of why being you is awesome.

Of all the billions of people on this planet, no one will have an answer identical to yours!

7. Process Your Fears to Carry on with Life

Being brave is not about sticking your chest out and smiling regardless of what hell you endure. It is about finding a way to emotionally process your fears to be able to keep going.

I have a tool kit of things I can rely on – tools, strategies, techniques. They include people to hug or talk to, music. hobbies, walks on the beach and even my favourite food. It sounds mad but at the times where I have questioned “how will I get through this?” I’ve found immense joy in doing the most unlikely of thing that makes me smile.

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It may be a short lived moment of happiness. However, it reminded that nothing stays the same and I can find away.

One client told me that it was crazy when it felt like their world was falling around their ears to run a bath to the brim (you don’t waste water) get the best bath oils, light too many candles, lock the door and drink a glass of bubbly (champagne is only for special occasions.)

Did that moment fix the disaster that my clients life felt? No, however it gave them a moment of calm and the brain is far quicker to find solutions, resolve and motivation to keep going when you do that.

It may feel like madness to do something you love, however it can be a powerful way to help you find solutions to the fears you face in life.

8. Assume the Worse

If you read the statement from the client above. Notice how they assumed it was wrong to fill the bath up to the top? How bubbly is only for special occasions?

Think how naughty they felt to be doing something that was not allowed?

  • Think about what age it may have made them feel?
  • Think about how they feel about champagne?
  • What special moments it’s been a part of in their lives?

And you can see how the assumptions they made about their “right” to have these things was not healthy.

When I drag the assumptions out of people’s words for them to see, they are often struck by how negative the words make them feel.

Don’t assume your words aren’t impacting on you. You can go through fear and actually enjoy the ride when you take the time to understand how you are letting words get to you.

9. Take a Fear That Feels Insurmountable Right Now.

If you were to repeat it to me out loud, what would you say?

Would you have blame on yourself in there? Would you assume others can do it and it’s just you? Would you feel small, unsuccessful, useless, unworthy?

Usually, when you do this exercise, you are able to spot the untruths that run wild in your head convincing you that you are doomed. And rarely when we are faced with our assumptions is there is a lot of evidence to them.

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10. You Are Not Defined by Your Fear

One fear does not define your life – be mindful of that. It is likely to lead you to thinking of all the times you’ve succeeded and bring a moment of calm, confidence and faith back to you.

11. Go with Fear

When you learn to go with fear, you could find yourself actually having fun, no seriously – having fun.

I have a few amazing clients I’m working with right now who would describe themselves as life long worriers, or pessimists. In the past that has served them well, enabling them to keep safe, steer clear of risks and even develop strategies in the event of disasters. However, now they find it’s becoming hard to break the cycle and they really want to because it’s holding them back.

Notice how they’ve found their hidden fears and want to face them?

One client said “I knew this was going to be tough, and I knew I couldn’t fight it alone and I knew you would be the one to help me.” Before I sat an incredibly successful, confident, capable business owner with a family and a social life to die for.

However, I’ve learned that the most successful looking lives can hide things that impact on life, success, love, happiness and business.

We didn’t start with the fear that they felt was holding them back, we broke the fear down, and found lots of little obstacles that had been deemed as “life” and “unchangeable” and “that’s just the way it is” by developing awareness to the little steps on the road to their obstacles to happiness and success they were able to tackle them in a different way.

12. Discover Great Skills in Your Scary Moments

And in that clients words “I came here to work with you to grow my company, and my own personal skills. I didn’t expect to get the children to be cleaning up after themselves and my partner being more attentive! It all feels a little magic.”

The moral is that out of the scariest of moments, we can find great skills we didn’t know we had. Find better, healthier, happier ways to live and find ways to enjoy life more. (And have a bit of magic!)

What a great place to be in ready for the next fear that thinks it’s going to get in the way of you, right?

13. Own Your Fear

Think back over these tips and come up with at least one example for each one. Write them down. Put them on your phone. Turn them into a piece of art. Turn them into a poem. Frame them. Go for a fast walk across the fields, beach, down town and repeat these things in your head to the sound of your feet on the ground.

We rarely take the time to appreciate how far we have come, how much we can achieve or what we are capable of – by really owning the tips in this article you will have given your brain a big fat dose of “Damn right I can do this!” and the motivation and accountability to say “Let’s find a way” through any fear.

You can’t help but feel good when you see that can you? And fear doesn’t stand a chance, does it?

More Resources About Fighting Fear

Featured photo credit: Ben White via unsplash.com

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