For anyone out there who dreads the thought of walking into a gym for whatever reason, I’ve got you!
I don’t like the gym.
Why, you ask?
I like to work out alone. It's as simple as that. I’ve never felt all that comfortable at the gym. I’ve tried…
I’ve worked with a trainer. I’ve gone alone. I’ve gone with a buddy.
I simply prefer at-home workouts. No need to drive anywhere. I can work out in my pajamas if I want.
I will workout more consistently at home than if I had to travel to the gym. But that’s me! A ton of people don’t want to work out at home and feel their best going to the gym.
Staying home to exercise doesn’t mean you won’t get as good of a workout. I’ve been doing it forever, and I still wear the same size jeans, and I have more muscle than I’ve ever had.
You need the right tools, and you’ll be golden!
Here’s how I’ve been successful for 20+ years, mostly working out at home.
Workout equipment that I have bought over the years
- Small treadmill (talking under $200)
- Exercise bike
- Weights — 5 pounds to 20 pounds, including a 10-pound kettlebell
- Resistance bands
- Pilates circle (got this at 5 Below)
- Yoga mat
- Yoga block
- Jump box (which I use for a step-stool too)
Photo by Elena Kloppenburg on Unsplash
Workout memberships I’ve tried
- Pvolve
- BODi (Beach Body)
- Centr by Chris Hemsworth
- Daily Burn
- Various YouTube workouts
- Women’s Health magazine workouts (I subscribe to their online platform, which includes fitness programs)
The two that I am currently using are Pvolve and Daily Burn. Pvolve feels so amazing. It’s hard to explain. It feels powerful yet gentle at the same time. I did not buy their equipment. I already had stretch bands and found an ankle stretch band set up on Amazon for about $23.
Daily Burn is an amazing program that has an extensive library of workouts and programs. The cost is affordable at around $80 per year at this time. The yearly subscriptions are the best value.
I also loved BODi, but as the cost nearly doubled, I decided to let it go.
Centr (yes, no ‘e’) is also amazing, especially because it includes meditations and recipes along with a daily plan. It’s also very affordable at around $95 per year at this time, but I found that it didn’t have enough HIIT workouts for me, so I switched back to Daily Burn.
Why do I feel like I am cheating on a program when I cancel? I get attached to the trainers! If I had all the money in the world, I might keep all of the memberships, but for affordability, I choose one or two.
I am also doing a wall pilates program through Women’s Health magazine. It’s different than your normal pilates workout, but that’s what makes it ‘fun’!
How to stay on track when you exercise at home
You know those weeks when your workout routine is just falling short? Busy weeks, unexpected events and problems can throw you off track. I’ve been there plenty of times. Falling off track is practically built into the whole fitness journey, especially when life throws you curveballs (or even minor inconveniences).
The trick to getting back on track isn’t about epic comebacks or punishing yourself with marathon sweat sessions.
Like anything else, taking baby steps is the way to get back on track.
Whenever I slip and don’t exercise for a week or two, I start tiny.
Like 15-minute workouts, tops. I intentionally set the bar so low that it’s impossible to say no. It’s small enough that my brain can’t make excuses, but still enough to get me feeling energized again.
Consistency can be maintained by creating a schedule you actually look forward to. For me, an early morning walking workout feels essential. Then, I do a targeted workout in the evening. Ever since my dad died in 2020, I switched to evening workouts. Haven’t figured out why, but now it’s my jam.
Do what works for you!
When do you have 15–30 minutes you could actually fit in a workout? Or can you do 15 minutes in the morning and 15 minutes during your lunch break or after dinner?
Pick a time that genuinely works for you. Make a plan, write it down (believe me, it helps to write it down), and schedule it into your day like a non-negotiable meeting or appointment because your wellness deserves a spot in your calendar.
On motivation
Some days I feel ready to conquer the world, but other days, my sneakers stare at me accusingly from across the room (chuckle, chuckle).
This is where setting myself up for success truly helps.
First, knowing and remembering my why for working out is pretty dang important. When I coach someone, that’s the first thing we conquer. We fledge out their why for getting in shape and eating healthier.
For me, I want energy, longevity, and, yes… I want to fit nicely into my jeans.
I move because it boosts my energy, my mood, and how I show up for myself and others.
Find your own why, hold onto it, and remind yourself daily. It’s the most powerful motivator that I have found.
- Ask yourself why you want to exercise.
- What’s your answer?
- Now ask yourself why that is your answer.
- Ohhhh… did that bring up something even more powerful than your initial why?
Other things that help me stay motivated to exercise:
- Playlist ready to go
- Podcast ready to listen to
- Netflix series ready to hit play
- Workout clothes already laid out
Don’t leave motivation to chance when you could have these things ready to rock-n-roll ahead of time.
I often watch a show while I work out. I only watch that particular show while working out. That adds a bit more ‘reward’ to the whole process.
I’ll leave you with this…
Figure out what works for you, whether it’s going to the gym or working out at home. The best advice I can give you is to know your why for exercising and setting yourself up for success ahead of time.
Until next time…
Cheers to today’s workout, whether it’s 5 minutes or 40. You’ve got this!
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All material on my website, Wellness Lovely by Melissa Scala, is provided for educational purposes only and is not intended to treat, diagnose, cure, or prevent any disease. Always seek the advice of your physician for any questions you have about a medical condition and before undertaking any diet, exercise, or other health-related programs.
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