Staying Healthy & Fit At Home

Staying Healthy & Fit At Home

at home workout

We are living through a time that you may never experience again.  The nation is on lock down, social distancing is in full effect and many people are being forced to stay at home.

With businesses being closed and a lot of people working from home, it leaves a huge opportunity to either improve your health & fitness or to completely neglect it.

If you are the type of person that lives for the gym and is lost without it, I hope this article helps you out.  I am that person, I wake up every morning (including Saturdays & Sundays) and go to the gym.

This lock down has hit me hard.  It took me a few days to figure out a way to cope with it.  I was falling into a downward spiral and knew I had to quickly get out of it. If you are feeling the same way, follow these steps.

1.  Get Back on Your Sleep Schedule

I always wake up early.  Usually between 5am and 6am.  But once I couldn't go to the gym, I started to sleep in past 7am.  When I finally got up, I felt miserable mentally and physically.  I was over sleeping and my body clock was off.  I had to get back on schedule.   Once I did, I immediately felt a lot better both physically and mentally.

2.  Create a workout plan that works for you.

It's not time to make excuses, it's time to get creative.  I had never once thought that I could get a good workout in at my house with very limited equipment.  Now that the gyms are closed, I had to find a way to get a workout in with what I had.  I was lucky enough to have some bands, a jump robe and a few babies lol.  With this I was able to put together full body workouts that I was more sore from than lifting weights.   Check out my instagram page to check them out. 

View this post on Instagram

At home work out round 2. Save, share and try this leg day work out! . 3 sets, 10 reps of everything. No weight needed, unless the kids want to get in! . To make it harder, try squat jumps instead of body squats, and scissor jumps instead of lunges. . Here’s the full routine: Body squats, lunges, single leg squat, frog jumps, leg extensions, calf raises, glute kickbacks 🔥🔥🔥. . Whole workout took about 20 mins. If you need some more action, burn out with frog jumps, squat jumps or burpees 😵. . I actually finished mine by practicing jump roping without the rope. It’s raining out so I can’t get outside to Jump rope. . #saturdayworkout #athomeworkouts #dadbod #dadlife #workoutfromhome #dontskiplegday #athomeworkout #bodyweightworkout #bodyweightexercises

A post shared by Chris Gronkowski (@chrisgronkowski) on


3.  Create a meal plan. 

Here is an example of how I break out mine.  Figure out how many calories you are currently burning per day. This number may decrease if you are stuck in the house and not able to get as much cardio in.  This is a good time to adjust this meal plan.  Just by writing out a meal plan and breaking out the calories and macros, you will get a much better idea of how much you should be eating.  It's a great way to see how many calories are in different types of foods that you may be eating and you may immediately adjust your diet. 

 4. Take the time to learn to cook

Use all the extra spare time that you now have to look up recipes.  Use the extra time to learn to cook and meal prep.  This will be a huge tool for you going forward.  If you can use this time to learn to eat healthier, you don't have to run to a fast food restaurant during your lunch break.  

5. Drink More Water

Drinking more water has so many positive effects.  Take this time to train yourself to set a schedule to drink more water.  If you are at home, you have unlimited access to water and make it your mission to drink more.  

6. Use Your Extra Time to Grow

Find a new book that may help you be a better person or help you learn a new skill.  If you don't like to read, try listening to a podcast.  There are thousands of amazing podcasts that can be listened to while you workout, organize the closet or cook dinner.  

Gronk'd up

Reading next

4 Tips to Eat Clean While Travelling
The Tropical Tornado: Power Through Your Day