Let's be honest, isolation is SHIT. No one likes it, everyone wants to be out and about and for the first time ever, even people that HATE going to work are missing their daily commutes. Trouble is, it has to be done.
I was certainly in my own little bubble for a long time when it comes to COVID 19 - I was watching the news on a daily basis and as we got further and further down the line, due to not getting ill myself, I was convinced it was going to pass me by. No sir.
I was so angry and upset when the gym closed. Not only just cause I couldn't train but because I love my job and I love helping people change their lives on a daily basis. It really took the wind out of my sails and knocked me for six. No motivation, no drive and no real plan with how to move forward.
Now, if you're looking for a magic cure somewhere in this blog, where I turn around and give you a cure for low motivation and a poor mindset, unfortunately, I can't.
It's because I don't have one.
My motivation, as I'm sure is the same with a lot of you, has been the lowest it has been for a while. I was in a real funk for a couple of days. However, due to the low motivation I had for doing workouts at home, I was taking the dog for very long walks. Best decision I ever made. Not seeing anyone for the duration of the walk and being at one with nature, really allows me to reflect on the current situation. Suddenly my motivation was rising and my mindset was changing.
Could it be that isolation suddenly wasn't going to be as bad as I thought?
Self-reflection is a wonderful tool. If I hadn't given myself the time to think, I'd probably still be as unmotivated as I was at the start of last week.
The bottom line is, whether you like it or not, isolation IS happening and WILL continue to happen until we deal with the virus. Simple as that. Now you can sulk and pout as much as you want, like I was, OR, you can make the best out of a bad situation like I am starting to now.
One of the best things I did for my mental state was keep a dedicated hour everyday, at the same time, to do some form of exercise. I finally had some structure to my days. Of course, this training hour wouldn't be lifting heavy weights and hitting personal bests, BUT, what it did allow me to do, was switch off and drown out the negative thoughts for an hour at a time.
Get a goal, set a plan and stick to it. Structure your day, honestly, it's a god send.
With significantly more time in front of a computer screen everyday and significantly less moving generally, implementing a structure to my day allows for scheduled breaks, adequate food and drink and enough time each day to recharge the batteries between hours of online coaching and video sessions.
Self-reflection - completed
Daily structure - sorted
Session programming - underway
Motivation - High
Mindset - improving
Now what should you prioritise in your home workouts? Very controversial topic of conversation. Many PT's and coaches who are into crossfit or circuit training will argue that you need to thrash out some bodyweight circuits at seriously high intensities with loads of reps per exercise. Others will argue that you should focus on quality of movement with minimal exercises and well executed reps.
My opinion? A fusion of both.
Focus on quality of movement with lovely controlled reps. This should always be the case and is fundamental to not getting injured. However, if you want to do back to back exercises via supersets, tri-sets, or giant sets (circuits) then do, just make sure every single rep is of the highest quality. You get the best of every situation. Heart rate is up, calories are being burnt, strength and endurance is improving and the endorphins are kicking in.
Now we've got some quality control in there, we can start analysing what kit we can use at home.
The best thing about home training? EVERYTHING can be used.
Bags of flower, logs for the fire, bags of soil for the garden, 4 pack cans of tuna (Big shout out to Karen Warner for that genius move)... everything in sight has some sort of use.
So far, I've found the best way to add weight to an exercise is to wear a rucksack. Load it up and wear it throughout your workout. You can bench press, bent over row, lateral raise, lunge, squat, deadlift... the list is essentially endless. If you think it can be done, it probably can be.
Always prioritise your compound moves (exercises that use more then one muscle group and more then one joint). These give you the most bang for your buck in terms of calories expended and strength and endurance gains.
Kit issues? Not any more pal. We're on our way to crushing some serious workouts.
Motivation - High
Mindset - High
Just remember; Structure your day, curl, press and row everything in sight and just get moving. The simple truth is, no one feels motivated everyday... certainly not at the moment anyway.
Our global situation is unprecedented, no one knows how to react but if you can't control it, try not to worry about it. Overthinking kills more dreams than failure ever did.
If anyone needs any help with their session planning, goal setting or even wants a video call PT session with me, please do get in touch and I'll be more then happy to help throughout this indefinite period.
Any questions, please fire away
Ryan x
great post Ryan, very honest, personal and something we all relate to. I never thought I would miss the gym but I do...however 3 workouts a week are keeping to going but perhaps I should up that to everyday, not including the dog walk. like everything, this will pass and our learning will be huge - some life changing decisions made and you're are going to be so busy with people focusing on health and wellbeing - so make the most of your free time while you can. Stay well xx