Getting fit at home doesn’t have to cost a lot, according to Taryn Yurkovich, a certified personal trainer and proprietor of Big Heart Fitness in Creemore. She says a home fitness program can start with nothing but a pair of sneakers. “Regular walks or hikes are a great start, especially in nice weather and you can add in strength training,” says Yurkovich. “Every 10 minutes, stop and do a set of lunges or step ups. No equipment needed.”
If you have access to playground equipment, she suggests incorporating tricep dips and pull-ups into your routine. Add a resistance component by carrying a backpack with some weight, or a weight vest.
Finding time for fitness can be a challenge. Yurkovich suggests scheduling workouts like any other appointment. Work in line drills while your kids are at soccer or baseball practice by choosing a tree 50 metres away – sprint one way and walk back or skip one way and side step back. Bring a yoga mat to your kids’ practice to fit in some ab exercises and a core workout. Most people are less likely to blow off an exercise session if they feel accountable to a workout buddy. Try joining a club or team that meets weekly like soccer, pickleball or swimming. Sign up for a race, anything from a 5k to a triathlon to give you a training goal.
When you are ready to commit to a workout area in your home, Yurkovich says start by finding a place where you have room to move.
“Roll out a six-foot yoga mat and stretch out your arms, then reach up high, to make sure you can move without running into things,” she says. Yurkovich advises thinking about what will motivate you.
“Is it natural light and plants, a sound system or a door that locks?” She recommends starting with basics like free weights, resistance bands, a yoga mat and a foam roller. A decent set of five- to 20-pound weights is around $100. You may want to add a rack to keep them organized and save space. Resistance bands are usually sold in a set of five for around $30. With this basic equipment, you can do a range of core, shoulder, arm and hip exercises. Add an over-the- door strap and you can incorporate lat pulldowns into your routine. A balance ball allows you to add many strength and mobility exercises. A suspension training system such as TRX can be attached to a joist, a tree or playground equipment and costs between $100 and $200. If you need ideas, Yurkovich says there are plenty of free resources available on YouTube. She recommends searching HIIT – high intensity interval training. If you are considering investing in a more sophisticated home gym setup, Yurkovich cautions that it is best to avoid equipment that only does one thing. For example, a leg press machine allows you to do one or two things whereas a squat rack accommodates dozens of exercises. Yurkovich encourages her clients to plan two strength workouts per week plus daily light cardio. She has some clients who use subscription services like Peloton religiously and insist it keeps them accountable and motivated.
Whatever keeps you moving is the right choice for you.
Fuel for your workout
Electrolyte replacement
This is a great beverage to sip while you are working out, if you are out gardening in the heat and sweating a lot, or even can be used to prevent dehydration when you are sick.
An alternative to a Gatorade-type sports drink, this beverage is better for you and contains no artificial colours, is cheaper, and there’s no plastic bottle.
- 2 cups water
- 1/4 tsp real salt (Himalayan or Celtic sea salt)
- juice of one lemon (citrus fruits like lime, orange, grapefruit also work)
- 2 tsp raw honey (local if possible)
Put everything into a mason jar or reusable water bottle and shake well. (Stores for a few days in the fridge.)
Post-workout smoothie
No fancy protein powder required, just natural whole foods in this smoothie, which includes a good balance of simple and complex carbohydrates required to elicit a post-exercise insulin response and the replenishment of glycogen stores (so that your body doesn’t continue to break down muscle). It has protein from natural, plant-based sources, which supplies your body with amino acids to repair and rebuild your muscles. I like to double or triple the recipe and make a blender full so each family member has one ready to drink after their workout or sport or activity.
- 1 frozen banana
- 2 tsp cocoa powder
- 3 tbsp raw almond butter
- 3 tbsp hemp hearts
- 3 tbsp rolled oats, uncooked
- 1.5 cup nut milk of your choice
- 1 tsp cinnamon
- 1 tsp maca powder (optional)
- pinch of sea salt (optional)
Put all ingredients into a blender and blend on high until smooth. You may thin it with water or additional nut milk if you like a thinner consistency.
Recipes by Certified Personal Trainer Taryn Yurkovich