Build a workout routine from home!

Building  and maitaining a workout from home routine has been one of my top 2023 New Year's goals!

Fortunately, achieving a  workout routine at home is easier because there is way less excuses! As I have started working from home for the past 3 months, small adjustments here and there helped me create a beautiful home workout routine and this is what we here for so where should you start, always is with goals!

Work SMARTer, not harder

I know how challenging it can be to commit to exercise goals, especially in the winter when the sofa is so warm and inviting. I, too, have easily given up on several workout regimens early in my fitness journey.

As a method of achieving all goals (not necessarily fitness related), I utilize the SMART goal-setting technique to keep myself motivated, track my progress and realistically achieve every goal.

The SMART technique makes sure that your goals are Specific, Measurable, Achievable, Relevant, and Time-Bound using a framework that has been scientifically proven to work.

Here's how to use the SMART technique to reach your personal fitness objectives from home.

Specific home workout routine goals

Try to make a specific, defined fitness and nutrition objectives instead of making general statements like "I want to be in shape" or "I want to exercise more." I want to run twice a week, for instance. Goals that are difficult to track and simpler to give up on. Instead, making definite, attainable goals offers you something to work toward and a distinct finish line to reach. Also it is important to focus on acting rather tracking results, especially body shape related, as the y happen by staying consistent overtime.

Here are my precise fitness mini and short term goals  :

• Stick to the weekly workout split of 5 workout days/ week
• Cook and eat clean 80% of the week
• Once a week, attend fitness lesson
• Drink 2L of water a day
• Go to sleep at 10 pm every weekday

Here are my long term goals:

• Run a half marathon in May 2023
• Increase muscle mass percentage to 75% by September 2023
• Reduce fat mass under 20% by September 2023
• Achieve 250 Peloton bike rides in 2023

Measurable: 

Committing to a goal requires more than just intrinsic motivation. You must set up a method to track your development and generate momentum. Review your success at the end of the day or the end of the week using fitness metrics like "run every day for a week" or "complete 10 push-ups a day." You'll be inspired to keep going if you can see that you've been performing push-ups every day. Additionally, you can start increasing the number of reps in your program if you find that you're performing more push-ups than the previous week.

Attainable:

If your fitness objectives are just a little bit out of your league but not out of reach, you'll find it simpler to achieve them. In other words, your objective should be outside of your comfort zone while yet being reasonable. Don't thus establish the goal of "running every day" if you have never run before. Instead, attempt to set a goal that is just a little bit higher than where you are now. For example, you may perform a run-walk combination for 30 minutes, three times a week, alternating between 3 minutes of running and 3 minutes of walking.

Relevant:

Do you enjoy dance classes but detest running? So don't make running a marathon your fitness objective! Set yourself up for success by selecting fitness plans and exercises that correspond with your true passions. The same holds true for planning your workout. Don't make yourself get up early to workout if you're not a morning person. Introduce one new habit at a time that you can grow into. Make the exercise regimen match with your current routines and tastes. Also make sure your goal is a healthy goal, believe it will bring amazing outcomes to your life like self confidence, happiness, new friendships, etc...

Time-Bound:

Set daily, weekly or monthly deadlines for your goal. So if your goal is to “run a total of 10 miles by the end of the month” then you’re more likely to stay engaged. Setting a year-long goal means waiting 12 months to feel a sense of accomplishment. Setting mini goals along the way is much more effective to capture your attention and energy. Plus, crushing a short-term goal will make you that much more excited to keep going. This one is so important!

Pick your workout plan and get to action!

Workout plan:

As key to start a fitness journey I recommend picking a workout app that has workout plans to keep you engaged and that is designed exactly for your goal with a great mix of strength training, cardio, with active resting days.

After 3 years of working out at home here is my FAVORITE workout apps with programs for all fitness goals, for all type of workout at home type of gyal:

- Peloton: this is my favorite guided workout app, love the workouts and instructors, they have GREAT 4 to 12 weeks programs to stay fit. The app is very affordable ($12,99/mo)

- Fitonomy: I love this app because the goals are so spot on, if you like to have the exercises and put music on I recommend using this app (in average $20 per program depending on lenght)

- Nike app: great self-guided workouts, I love the training app with the great display of exercise and the motivating timer, play your jams and get it done!

- Beachbody app: Beachbody has a wide variety of great workout plans, targeting specific fitness goals, plus they have a great nutrition program that brings great results if you commit to it, I love the complete nature of this app. (about 15$ per mo)

There is a ton of other programs out there, any of them that gets you excited, try them all! Do one program after another and let's see how your fitness results are in a year! I personally stuck with Peloton and I manage to create a great workout split to reach my goals. I also love going to a workout class once a week wether it is strenght training, or yoga for stretching purposes.

Create a home workout split

A home workout workout split is how you balance the type of workouts with active rest and recovery days. My workout mix consists of: strength training, cardio, yoga, and active rest days (walk or hike). Just keep in mind that since your muscles need time to rest and recover, it's ideal to avoid performing the same strength-training routine twice in a row. Cardio, core work, and stretching can all be done daily!

Here is a sample weekly workout split:

• Monday: Strength training (full body) with Pilates abs and yoga stretching
• Tuesday: Cardio HIIT Session (20-30 minutes) or long walk/swim
• Wednesday: Strength training (full body) & with Pilates abs and yoga stretching
• Thursday: Rest day
• Friday: Strength training (full body) with Pilates abs and yoga stretching
• Saturday: Cardio HIIT session (20-30 minutes) or long walk/swim
• Sunday: Active rest day

Prepare your space and material

When building a home gym, it’s easy to pick a spot and start cramming it with workout equipment, but that’s not always the most effective way to design things. First of all, you’ll feel a lot less comfortable in the space if there’s tons of equipment and clutter filling up every available corner.

• For space: To complete all workouts you need to be able to do 3 large steps and make s square. If you need to workout in front of the tv make sure you set it up so you can move things back around easily.

• For the equipment:

- A set of light, medium and large dumbells (you can add more overtime as you progress)\

- A workout mat

- A water bottle

- A towel

- Fitness clothes

Get the nutrition in check

So here is the deal 70% of your results will come from your nutrition. It is so key!

Determining the best exercise plan for YOUR body are crucial. But if you don't adjust your diet, outcomes could be minimal or take much longer. Your outcomes will be maximized if you eat in a way that supports your fitness objectives. Here are a few pointers to get you started, but it's not rocket science, and I can help you get there. Follow these steps:

1. Track your current nutritional landscape: define your caloric needs for your goals
2. Find the right macronutrient split for your goal and define your daily caloric goal
3. Create your meal plan for the week
4. Make sure you set cooking times and grocery shop times

For more detailed result on the meal plan, dowload the Rosemotivate's Clean Eating Guide, the essential pocket e-book will teach you a way to eat that is sustainable for life and will always lead you to meeting your different fitness goals.

Be flexible and patient with yourself: you're building a new routine!

Mix it up to spice your home workout routine

Starting a home workout journey does not mean you can't break up your routine and go complete a workout at a gym or a group class, or go for a walk or run at the park! When the motivation is not here to complete your workout at home, register for a new fitness activity: yoga, hot yoga, pilates, bootcamp. That will allow you to open your mind to a new activity, immerse into a class and enjoy this moment of movement. The goal is to move and complete a workout, so do what you need to do!

Consistency is the key, not perfection

Give your new strategy at least a month before assessing its effectiveness. It could take some time for your body to adjust and feel secure enough to start changing if your diet has been erratic for a significant amount of time.

Despite having a rough day, keep going. What matters most is the weekly average of all the factors we want to change. Additionally, worrying about eating the cookie is worse for you than actually eating the treat. Therefore, be kind to yourself. This is an adventure!