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The Club, Issue #005
July 17, 2020
Newsletter Issue #05 - July 2020
I hope everyone is continuing to enjoy a relaxing summer season with pools and oceans and vacations!
In this newsletter, you'll find...
📍Equipment Ideas to Stock Your Home Gym
📍Jumping Jack Cardio Routine
📍Active Vacation...or Take a Break?
📍Get Your Kids Involved
Equipment Ideas to Stock Your Home GymIf you've always exercised at home, or have for a while, you might have a few pieces of equipment already or a whole room full like me! But, if you're new to home workouts and plan to continue exercising at home, a few good pieces of equipment might be in order. And you can get them all on Amazon delivered right to your doorstep!
What you choose to get will depend on your goals and your personal preferences for exercise but most of the following equipment is pretty versatile and can be used for a lot of exercises.
A yoga mat. Even if you have no interest in yoga, a mat can be used to avoid scratching your floors, keep you from slipping if you're doing jumping exercises, keep your carpet from getting sweaty, or if exercising outside, keep you from getting dirty and grass-stained.
A jump rope. A jump rope is a great way to get a cardio workout with minimal equipment and space. If you jumped rope on the playground as a kid then the learning curve for this exercise is pretty minimal as well!
A step bench. Yep, from the '90's step aerobics craze. It's actually a pretty versatile piece of equipment. You can use it for a cardio workout, strength exercises or plyometric drills like low box jumps. Many step benches are adjustable so you can use it at different heights or even at an angle.
A suspension trainer. These are a little pricier than most of the other items on the list but can be used to get a full body strength workout with minimal equipment and space and they are portable so you can take them with you when you travel.
Kettlebells. Kettlebells provide a way to do strength exercises that don't take up as much space as sets of dumbbells. There are plenty of full body workouts that can be done with a single kettlebell.
Bonus Equipment: A heavy bag. This is not for everyone and you probably don't think of boxing as a typical home workout but heavy bags can be purchased pretty inexpensively and make for a great workout. This also requires a bit more advance planning to make sure you have space if its on a stand or a sturdy place to hang it but you can burn a lot of calories and build strength quickly with a heavy bag workout a couple times a week.
Active Vacation...or Take a Break?Should you exercise on vacation? Do you even want to? Do you need to? Here are a few reasons to exercise and a few reasons not to...so you can decide for yourself!
Reasons to workout on vacation: 1. When you take a break from working out your body usually needs time to ease back into exercise when you start up again. If you do a bit of exercise while vacationing then you won't have that ease-in time to deal with when you get back. 2. Exercise can provide "me" time. Vacations are meant to be relaxing and hopefully they are but if you're vacationing with a large group, some quiet time to yourself to run along the beach or do some yoga can be helpful. 3. If your vacation is longer than about a week (lucky you!) then you might want to fit in some exercise. You start to lose fitness gains after about a week of inactivity so if you're concerned about that, tuck those exercise bands into your carry-on.
Reasons to take a break: 1. You won't lose your fitness gains if you skip a week of exercise. Unless you're in an intense training program for a specific event, relax, kick your feet up and read a good book! 2. For some, exercise can feel like another item on the to-do list and that's the last thing you want when you're trying to relax. If this is you, then cross it off the list for the week. Take the break you need and enjoy some sun. 3. You're probably getting more physical activity than you think. If you're sightseeing or playing in the pool or waves or walking on the beach then you're not as sedentary as you may believe. So honestly, just don't worry about it! Have a drink and enjoy your vacation!
Get Your Kids InvolvedWith school out for the summer and most of us still staying home for the most part, kids can get bored quick. Mine are bored EVERY DAY!!!
Physical activity can help relieve boredom, expel excess energy and reduce stress for kids. It's not hard to get your kids active even if their sports programs have been cancelled. Have them race each other back and forth in the yard, build an obstacle course and time each other or make up a game and challenge each other to score as many points as possible. There are lots of possibilities so use your imagination.
You can have the kids join you for your workouts too. Try the above jumping jack routine together or find a kid-friendly video on YouTube. Beat boredom together!
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