Picture: Juanita Khumalo, Supplied
It might be easier to vegetate while being homebound but with all the snacks you’ve been consuming. It’s probably not a good idea so we’ve roped in the founder of TROVE Wellness and fitness enthusiast, Juanita Khumalo, to give you the motivation you need to get moving.
How can I get motivated to work out while at home?
Exercising from home can be a lot more challenging if you are used to a gym routine or exercising with a personal trainer, doing a group exercise class or exercising with a friend. However, keeping active during this period of the coronavirus pandemic is even more important to boost your immune system and keep you healthy. Below are a couple of tips on how to stay motivated and push yourself through your home workouts.
Eliminate Distractions
- Put your phone on flight mode, switch off your TV and ensure everyone knows not to disturb you during your golden hour of exercise.
Remember your Form
- To avoid injury, use a mirror to ensure that your form is correct and confirm with your personal trainer.
Exercise with Your Gym Kit
- It motivates you to keep training!
Play Music
- It keeps you energized and focused during the workout and motivates you to push yourself even more.
Move
- You don’t need all the equipment in the world to keep fit during the lockdown, learn to exercise using your own body weight. First, get yourself into the groove and habit of exercise, get stronger and fitter and use to your body weight before transitioning to adding more weights.
Hydrate!
- Ensure that you have your water bottle, intra workout or energy drink with you to hydrate during your workout to give you extra energy to push yourself!
Which foods can I incorporate into my diet to boost my energy levels and avoid making endless trips to the fridge?
A diet which comprises of all 3 macronutrients (carbs, fats and protein) is important. They are nutrient-dense, fill you up for longer which cuts down the trips you make to the fridge:
Incorporate healthy fats like olive oil, coconut oil, avocado and fatty fish like sardines, pilchards, herring, mackerel, salmon and trout.
Include sufficient protein, it is critical for immune function. Sources of protein can be from animal e.g. chicken, fish, red meat, pork, game, ostrich and plant-based e.g. legumes, nuts, seeds, tofu, tempeh.
Include healthy carbs such as Oatmeal/Oats, Quinoa, Potatoes, Sweet potatoes, Barley, Black beans, Whole-wheat pasta, Whole wheat bread, Legumes, Couscous, Brown rice and Rye bread to name a few.
All the foods mentioned above are nutrient-dense and very filling which will reduce the number of trips you take to the fridge.
Please suggest 5 workouts and share your top tips.
Planks
- Keep your core engaged, maintain neutral spine and do not sink down into your shoulders
Bicycle Crunch -
Ensure that your lower back is pressed flat into the floor, ensure that the head and shoulders are slightly raised above the ground
Leg press
- Ensure that your knees do not knock
Lunge
- Keep upper body straight, ensure that the knee does not move over the foot
Squats
- Feet slightly wider than hips, toes should be pointed slightly outward
