Ready to improve fitness without a gym membership? You CAN do it at home! Most of my clients prefer to train in a non-gym environment (Reuna Fitness) or at-home. It really doesn’t require too much to build an adequate at-home training space. You will need to invest in a few key pieces of equipment; weight machines, barbells, and cardio equipment are not required but you could certainly add them if you wanted to do so! The items you choose to add to your at-home workout area depends on your available space, budget, and preferences. Here are a few considerations for creating your at-home workout space as well as a list of some equipment I’ve used in the Reuna Fitness studio that could be worthwhile additions.

Creating Your At-Home Space

Flooring
The type of exercise you plan on doing will determine the best flooring material for your area. That is, if you have a choice! Sometimes we just gotta make do with what we have. For workouts that require performing multi-directional movements (various types of cardio like Jazzercise, for example) carpet may not be the best choice. It can be harder to move your feet in good alignment with your knees due to the carpet catching your shoes. I worked out on carpet during my first excursion into at-home exercise via DVDs. My knees weren't happy. Eventually, I did replace the carpet with wood and it was a much more pleasant experience. Other types of exercise are generally fine on carpet though. Keep in mind though, if you are someone who sweats a lot, your carpet may need to be deep cleaned more often.    

If your flooring is hardwood, tile, or vinyl, you are generally good to go. You may want to place a mat or puzzle mat if you plan to lift moderate to heavy weights to protect your flooring.  Same goes if your flooring is concrete, you may want to place down a mat or puzzle mat to add a little cushioning, particularly if you plan on doing any plyometrics (jump work). I use a puzzle mat in the studio and it works pretty well.

Lighting
Adequate lighting can help set the mood and also contribute to a safe environment.  Consider placement as well…it’s not pleasant to have a bright light shining in your eyes while you are doing supine floor work. I had to turn off one of the lights in the Reuna Fitness studio because it blinded anyone doing exercises face up on the floor. “All I see are white dots!”  

Extras
A large mirror so you can watch your form during certain exercises and fans for air flow can be nice additions to your space.

The Equipment
If you are just getting started, I recommend investing in a bench, a mat, and some type of resistance equipment (dumbbells, kettlebells, or resistance bands) first. Add in the other items as you build up your at-home space based on your goals and what you like doing. The links I’ve included are just examples.  I tried to share equipment I’ve used or am currently using but there are A LOT of options out there.  Explore them!

Adjustable Weight Bench: Allows you to perform a variety of exercises including bench press, incline bench press, a variety of seated exercises, supported bent over rows, elevated planks and push-ups, etc. 

Yoga/Exercise Mat and Knee Pads: Provide cushioning for knees or elbows while performing floor exercises.  Provide a better surface for certain exercises and can protect the floor from sweat.

When it comes to weights, you can go with what makes sense for your space and what you feel most comfortable using.

Dumbbells:  It can be more effective to select an adjustable pair or a set rather than purchase one pair at a time. You will eventually need heavier than you think and you likely need a few options depending on the exercise being performed. You can find sets with various weight ranges.  Consider a set with 5,10,15,20,25 lb pairs from Amazon or this lighter weight range from Sam’s Club that includes 5,8,10,12,15 lb pairs.

Kettlebells: Select an adjustable or buy 2 or 3 to start your collection.  You can find them at Amazon, Prosource Fit, and many other retailers. You may even be able to find a good deal on used ones.

Sandbags:  This can be a good option for building up to heavier weights in a budget friendly way.  Sandbags come with 1-2 inner bags that are filled with sand to a desired weight. Purchase a sandbag with a lower range to start (10-40 pounds) and fill the inner bags with the desired amount of sand.  Add more sand when you are ready to increase the weight. I’ve had good luck with the Kickstarter bag from Ultimate Sandbag but other retailers also sell them. Be sure to read the reviews. You don’t want sand from a busted bag all over your training space!

Resistance bands can be a great addition to any at-home training space because they are inexpensive, versatile, and easily stored. The resistance comes from elasticity, rather than gravity. Because of that, the resistance- or “weight” as you’re probably used to thinking of it- isn’t constant.  It increases over the course of any given exercise, as the band gets stretched out more.  A band's resistance actually increases at the end of a move, so your band choice will not only depend on your fitness level, but the type of exercise you are performing. Choose a band heavy enough to provide some resistance at the beginning of the exercise, but light enough to allow you to move in correct form through a full range of motion. Investing in a light, medium, and a heavy band is a smart way to start because you'll find that different muscle groups require various resistance levels.

Types of resistance bands include tubing with handles, continuous flat loop, mini-bands, and flat bands often used for therapy or stretching.

This set of shorter tubing with removable handles is useful because they can be used alone or with an anchor. The removable handles allow you to gradually add resistance by adding more bands as needed. This set also included 5 mini-bands.

Smart Toner: These cloth-covered bands can be a great option since bands can and will occasionally break.  Smart toner bands can easily be used with a door anchor but do not work as well with the wall anchor I have listed below. 

Band Wall Anchors:  This particular set allows for band placement at three heights.

Mini-Bands:  Add a little more umph to lower body exercises and can also be used to work upper body – particularly good for warm-up or accessory exercises and very travel friendly.

Suspension System: TRX or other suspension systems allow you to use your body weight to strengthen your muscles.  They generally come with a door anchor which can work pretty well but does have some limitations. I purchased a heavy duty anchor and had it installed in the ceiling.

Stability Ball: Versatile but can be a challenge to store in small spaces.  Not necessary but nice to have, particularly for core exercises.

Slam Ball: A client favorite. Nice to use for a power development exercise plus stress relief!

This list is definitely not everything that you could include in your at-home training space, of course. You can start with very few items and build up as your interest and fitness increase. Other items that may be of interest include an array of medicine and wall balls, an aerobic step which is useful for step-ups and other exercises requiring a platform of varying heights, a trap bar for deadlifts, a barbell set-up, and lots of specialty equipment options. Start with as little as a pair of dumbbells and a mat! The most important thing is to START! 

Having your own space eliminates one of the barriers to consistent exercise. It's a bit harder to make excuses when all you have to do is walk into another room. 

If you have your space but you are struggling with what do or cannot seem to get it done consistently, hire a personal trainer to work with you. A personal trainer will teach your how to perform exercises correctly, provide guidance and accountability, and many will provide at-home training plans as well.  It's an investment that will pay off in the years to come. A stronger, healthier, more resilient you is priceless!

Good luck! Message me with questions or to set up a free initial consultation.

Let’s say you have been out of the exercise habit for a quite a while and you are ready to improve energy and strength, so you look for “beginner workouts” online. What you discover will vary wildly from workout to workout. One may showcase slow, unweighted exercises while sitting in a chair and another includes squat jumps, push-ups, and mountain climbers. Both are labeled “beginner”.  

The sheer amount of content available can make it even more difficult to get started. And we know that developing an exercise habit is hard enough without having to guess about what exercises are “good for beginners”.  So where do you actually begin?

I know firsthand that it is difficult, if not impossible, to create a workout that will be ideally suited to everybody in a wide audience setting. (That’s why I love personal training…it’s personalized based on the clients needs and goals!)  As I’ve worked with clients over the past few years, I’ve learned that it can be quite surprising where people excel and where they struggle. Everyone is different! However, I do know that it’s crucial to feel some measure of success quickly when you start exercising or it's not gonna stick. 

I’m not saying that exercises cannot be classified based on difficulty or the required foundation needed in order to perform them correctly. I am saying that it can be tricky to pull exercises together and call them all “beginner”. The difference between a box or chair squat, a goblet squat and a heavy back squat is evident. You could potentially label them beginner, beginner/intermediate, and advanced. The biggest problem with tagging videos as beginner is that often the exercises are demonstrated without options or explanations. If you cannot perform the exercise as demonstrated, it’s discouraging. What if a particular exercise causes pain and you aren’t quite sure what to do in its place?  Also discouraging.  What if an exercise doesn’t feel challenging enough?  Then you get bored, which is, you guessed it, discouraging!

What should you look for in a beginner program?

The program should contain relatively simple exercises at first and offer options as needed.  You will use no equipment or lighter weights or resistance. You will perform fewer sets and reps. Ideally, each session will place an appropriate demand on the body and slowly build up. This allows you to increase tissue strength & resilience to prevent injury.

Look for these components to ensure you are getting a well-rounded program: 

• Core strength & stability.  This can include exercises such as dead bugs, paloff presses, plank variations, and weighted carries.
• Basic movement patterns. Exercises will include various types of pushing, pulling, squatting, hinging, and carrying. Eventually, exercises should have you moving side to side and include some elements of rotation.
• Cardio.  This is exercise done to increase your heart rate and breathing to the point that you cause positive adaptations to your cardiovascular system.  It may be walking, dancing, biking, calisthenics, etc.
  
• Mobility. This is ensuring your joints can move adequately through their range of motion without pain or compensation.

 
Find a program, trainer, or workout series that builds your confidence in trying new exercises.  If you feel intimidated and discouraged after an adjustment period, find something else. You want to be challenged and a bit uncomfortable at times but not defeated.

When in doubt, be willing to experiment. Try something a few times before giving it the boot.  Accept that it is likely you will struggle with new exercises at first while your body adapts to new movement patterns and the challenges you are providing it. Rarely does anyone hop on a bike and ride off right away. It’s okay to be wobbly and need training wheels at first. 

Keep in mind any exercise can be modified or switched out to allow for a similar stimulus AND feeling successful while adequately challenged. If something hurts or makes you very apprehensive to attempt, switch it out! Also know that body weight exercises aren’t automatically “beginner”.  Many exercises that are quick to be labeled as beginner – squats, lunges, and planks come to mind – can be an issue for some people (and that’s okay).  These exercises may be foundational in nature but they aren’t necessarily appropriate for everyone right away. And a regular push-up is generally NOT a beginner exercise.  They require coordination and strength to perform correctly.

If you know how, you can scale almost any workout to make it appropriate for you and where you are right now.  Try these tips to scale down when needed:

• Start with a shorter duration and build up to a longer session over the course of 2 to 4 weeks.  Depending on your schedule and energy levels, most exercise sessions will fall in the 20-to-60-minute range. 
  
• Reduce range of motion.  Make movements smaller at first and build up to a fuller range of motion.
• Perform fewer reps.
• Do the exercise without weights or other resistance at first.
• Add in rest.
• Use stable props for single leg or split stance exercises if balance is an issue. 
• For standing exercises, increase your base of support by opening your stance a bit wider than hip width.
• Use props such as towels or pillows for exercises on the floor if alignment is an issue or if you can’t feel an exercise as its intended.  
• Elevate your hands or forearms to a wall or bench for plank variations and similar exercises. 
• Use the most appropriate option if they are presented to you.  (Don’t get that ego get in the way!)

If you need to scale up because an exercise doesn’t feel challenging enough, try one or more of these: increase range of motion, play with tempo (slow down, add a pause/hold, etc.), do more reps, increase weight, decrease rest, or decrease base of support by changing foot position.

A quick word about free content; it can be incredibly useful and high quality, for sure! Yet, it’s not always the best solution for building a consistent habit and learning what works well for your body and your goals. Paying for a membership or personal coaching offers benefits that go far beyond the workouts themselves. However, I won’t lie and tell you that you cannot get results from using free content and doing it on your own. You can.    
 
We are all beginners at one time or another. No shame in that. Use the tips outlined above and get started! I’m here if you need help. At Reuna Fitness, you work with me to develop sustainable habits and reach your fitness goals in a way that works for you life.  Initial consultation is free. Request one here.

Wishing you success and strength in the new year!

‘Tis the season for holiday shopping! If you are looking for gifts for your fitness-minded friend or you want to add some wellness to your wish list, keep reading! Below you will find a few favorite fitness and wellness items that can add some healthy to your holiday. I do not get anything for these links (other than Reuna Fitness gift cards!).

The Gift of Good Sleep
Sleep is everything!!! Give someone you love - including yourself! - items that may improve sleep. A weighted blanket has been shown to reduce anxiety and may improve sleep quality in some people. I have one on my wish list for this year. (Check out social media for an upcoming post about the one I currently own that doesn't quite work for me.) Other sleep enhancing items include a white noise machine, noise-masking ear buds, and smaller items such as lavender sleep spray, a sleep mask, herbal teas, etc.

Easy Portions & Storage
Online Pampered Chef party invitations happen frequently.  I don’t always attend but I’m glad I did several months ago. I bought the 1-cup prep bowl set and I absolutely love them! I use them when I want to bring a small snack to my desk. I use them to store chopped onion or bell pepper. I use them to portion out overnight oats.  I use them all of the time!

Hydration Habit
With so many water bottles, jugs, and mugs on the market, you can find something for anyone. My hydration habit is supported by my Yeti. I love the Yeti 30 oz tumbler that I received from my sister-in-law for Christmas a couple of years ago. Why am I fan? It’s dishwasher safe, durable (I’ve dropped it more than once…), holds 30oz of water, keeps it COLD, AND it fits in my cup holder.

Write It Out
Taking pen to paper has always been a way to unwind thoughts, sort out feelings, and figure out a path forward. Journals for every aesthetic and desired focus are out there for you to find - everything from gratitude and fitness journals to travel or eating adventure journals. I plan to purchase the 2023 Self-Care Journal from Self-Love Rainbow. It's only $10 and supports a small business.

Muscle Maintenance
A great massage therapist cannot be replaced but a massage gun can help between appointments. These handheld miracle workers can loosen stiff muscles and improve blood flow. They are great to use during the warm-up before training or in between sessions to help with recovery. Reuna Fitness clients have access to the Ekrin Athletics B37. Find one that fits your preferences and budget.  Check out this review of five top-rated massage guns.

Resistance Training Anywhere
You all know I’m a fan of the bands! Resistance bands are inexpensive, versatile and effective.  An easy way to expand what you can do at home and on the go is to buy a couple of resistance band sets. And one of the ways to get more exercise variety from your resistance bands is to use an anchor. While a door anchor can work in some spaces, sometimes the door and the space around just doesn’t work. I purchased these wall brackets to solve that problem in my gym (formerly known as Tony’s garage). Since they come in a pack of three, you can easily create high, mid, and low anchor points and they work with flat bands or resistance tubing with handles.

Slam Ball = Stress Reliever
Slamming a ball against the concrete as hard as you can is not only fun but develops power – an important component of muscle function. A slam ball is a medicine ball that is filled with sand so that it doesn’t bounce when it makes contact with the floor.  They can be used in many of the ways a traditional medicine ball can be used. Plus, you can hurl them at the floor and not worry about the rebound catching you in the face! I have a 15 pound ball but you can get a lighter or heavier one depending on your goals.

Find Your Balance
Balance training is a crucial component of fitness programming, especially for those over 60. It goes beyond single leg standing. Sometimes introducing an uneven surface can be beneficial. The balance pad is a simple way to do this. It can be used to decrease stability while standing or during exercises that you’ve perfected - like the bird dog or elbow plank.

Speaking of balance, I'm working on a small group program aimed at improving balance and power for those over 65. If you or someone you know would be interested in this, submit your name and e-mail address below and I'll send you more information in a few weeks.

So Many Ways to Support Local
Farmer’s Markets may not have an abundance of produce like they do in the summer but right now you can buy all sorts of other products like soaps, honey, dried flower arrangements, spice blends, etc.  And instead of giving or receiving generic gift cards, what about gift cards to a  local restaurant or a specialty grocery store? 

You don’t have to wait until January to join a local fitness center or purchase gift certificates for personal training.  A lot of group fitness studios have trial offers and trainers may have a starter package or other limited time offers. You will support a local business before the holidays and start building exercise consistency before the new year! That's win-win!

Shameless self-promos:
Reuna Fitness has online gift cards available. Gift card purchases will be applied to personal training packages.  Contact me with any questions or check out my services page to learn more.

Springfield East Jazzercise currently offers a two week trial for $49. It's perfect to try a few classes.  I teach a 30-minute class at noon twice per week and sub occasionally.  Come dance with me!

If this post inspired you to add some wellness to your wish list, let me know. Share it with a friend if you found it helpful. Cheers to having a joyful holiday season!

When the topic turns to maintaining health and well-being or managing body composition changes in midlife, we are met with a sweeping recommendation to “lift heavy.”  It’s not bad advice. It’s simply very generalized. What does that even mean? You may imagine a being under a barbell.  This can be the way to go for some folks. However, this type of training is not required nor even prudent for everyone (including me!) Even without hundreds of pounds, you can still lift enough to have a significant positive impact.

First, if you aren’t on board with strength training at all …let’s chat about strength training and why everyone, ESPECIALLY women 40, benefits from adding some form of it into their weekly routine.

Due to several factors, we simply do not maintain our muscle mass very well once we hit middle age and that loss accelerates once we reach 70. If we aren’t doing anything to support it (i.e. training and nutrition) it’s gonna start to dwindle. Why does it matter? Losing muscle affects a lot more than how we look.

Fuel Requirements

You may have heard that muscle is “metabolically active” tissue. That means that muscle requires more energy to function than, say, fat tissue.  Imagine that year after year you lose muscle mass but keep eating the same amount of food...over a few years, what do you think happens? You will likely start to increase fat mass.  Now, I’m not one to focus on weight gain or aesthetics but there are real consequences to abdominal fat accumulation in midlife including heart health considerations and increased risk for developing Type 2 diabetes. Working to maintain your muscle helps keep your fuel requirements a bit higher.

I Have the Power!

Another aspect of muscular health is the ability to produce power. Strength is the ability to exert force (lift weight), while power is the ability to exert force quickly.  As we age, muscular power diminishes more quickly than strength. Power is what helps you to stand up from sitting, go up stairs, and plays a role in being able to move quickly when needed. It is crucial to aging well. Different modalities of training can help you preserve and improve this important function. 

(Don’t) Give Me a Break

According to the Osteoporosis Foundation, worldwide, 1 in 3 women over age 50 will experience osteoporosis fractures.  You may not think about your bones often but there will come a day where you will. Osteopenia and osteoporosis are a real concern for women, especially after menopause. Strength training not only strengthens your muscles but it helps maintain bone mass too.

Live Well Lived

From the ability to carry groceries, move furniture, and do other activities around the house without help, strength training consistently makes life easier. It's also pretty motivating to be able to do more than you did just a few weeks ago. Another bonus is that it can be an incredible source of stress relief.

So now that some of the benefits are covered, what does it mean to lift heavy?

It depends! (I know…that’s always the answer, right?)  Heavy is relative. What’s heavy for me could be a breeze for you depending on the exercise. Essentially, it means using a resistance that is sufficient to be challenging within a specific rep range (usually lower ranges 3-6 or mid-ranges 7-10). Lifting heavy means you feel significant muscular fatigue as you complete the set. You could not do 2 or 3 more reps of the exercise with that weight without rest first.  This could be in relation to body weight exercises or exercises using dumbbells, resistance bands, kettlebells, etc.

If all this sounds good to you, it's time to get started! Here are a few considerations:

Before you load tissues and joints using weights, set yourself up for success (and reduce the likelihood of injuries) by first performing new exercises with no or light loads.  Once you've got good form down, add weight.  Get comfortable performing the exercises and then spend some time at a moderate intensity (a 5 or 6 on a scale of 1-10) before going all out. For many people, this means 1-2 sets with a weight that gets challenging at around 8-10 reps.  You stop when you have 1-2 more reps in the tank before failure. Then as you get stronger, increase the number of sets and/or increase the weight used. Depending on your goals, the rep ranges can also change, which is where a fitness professional can help you.  However, for general muscular fitness, you can largely work within a 6-12 rep range depending on desired intensity and equipment availability. Adjust the number of sets and the weight used to ensure adequate challenge. 

If you strength train 1-2 times per week, take a full body approach rather than splitting it lower body and upper body. Strength training sessions can be structured in many ways for effectiveness,  efficiency, and preference.  A personal trainer can ensure you are covering your bases. 

In summary, lifting weights has many benefits particularly for those 40 and up.
Lifting heavy means that you feel significant muscular fatigue as you perform those last few reps in a low to moderate rep scheme.
The weight used is gonna depend on YOU and what feels challenging without pain.

Questions?  Send them my way!