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READY TO START YOUR ROUTE TO HEALTHY LIVING?

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SIX Ways to STAY Motivated with Workouts while STAYING Home

       1. Set up a calendar

Before you set up a calendar, you must have a calendar. Keep this one separate from the one you hang on the fridge to schedule kids events; family events, Church, etc. You are to write out your short-term goals for your Health & Fitness. This includes how many times per week you want to workout and duration (IE. 30 mins per day, 60 mins per day, 5-7 hours per week…)

*Aim workout days/duration depending on own personal goals

Beginners (150 mins/ 2.5 hours)

Intermediate (300 mins/ 5 hours)

Advanced (450 mins/ 7.5 hours++)

HERE is my Calendar I cannot live without. I use it daily and for the past 5 years!

 

       2. Plan a Weekly workout split

Now that you have an overview of your month, you will then plan your “Workout Split” weekly. I do this on Sundays, taking one week at a time. Typically, I know what my week is going to look like as far as appointments, events, ect. so, by then I have a better idea to plan accordingly scheduling time for my workouts. Workout Splits are how you will plan your workouts for the upcoming week; involving separate exercises for each group of muscles. When I’m in the gym it’s a lot easier to prepare a back day, arm day, cardio day ect. But for workouts at home, your workout split may appear like this:

Monday- Lower Body & outdoor walk 30 mins

Tuesday- Upper Body (Weight Training)

Wednesday- Cardio & Core

Thursday- REST

Friday- Lower Body & elliptical 30 minutes

Saturday- Upper Body (Boxing)

Sunday- REST

This could possibly fluctuate as the week goes on based on how your body is feeling, how your schedule may end up shifting around, and even the weather in order to take the workout outdoors! I know that any chance its nice out, I do my best to take my workout outdoors, including walks/walking lunges!

 

        3. Time Block

I do not expect you to plan the timing of your workouts a month out or even a week out. To plan exactly what time your workout will be is unrealistic. I suggest doing this the night before; as you unwind from the day you had and plan for the next day ahead. Start with asking yourself when the ideal time would be appropriate for time to yourself, Morning vs. Night, on a lunch break? This will be done on a daily, as it may change accordingly. Block off AT LEAST an entire hour. This way you have enough time to warm up, workout, AND cool down/stretch.. if you save the stretching for later, it may never get done. Any other stretching you end up doing whether it be in the morning, nighttime, or throughout your day is always a PLUS. Time Management does wonders!

 

       4. Create a Space in your Home to Workout

You may not have a basement, garage, or even an extra room big enough for full blown gym equipment—and that’s okay; you’re not supposed to! Your home isn’t your gym, so make the best of what you got. Finding a space that will separate you from papers, laundry, KIDS! Technically you just need a big enough space for a yoga mat, a bench, and enough room to be able to perform a jumping jack or if your like me..BURPEES!

HERE is my NEW Yoga Mat

 

      5. Go Public

I suggest to join a small group and keep each other accountable! If you rather do it solo that’s fine too, post a sweaty selfie to motivate others that could use some motivation too. If you need a little more push than others, try reaching out a friend to join you on Facetime or ZOOM. Perhaps even before you get started, share with others what workout you will be doing and see if anyone wants to join in. Plus, it’s nice to see other people during these times! I do offer 1:1 personal training sessions via online if you wanted to bump up your workouts for more of a challenge OR if you just want to learn NEW exercises that can be performed right in your home…YES even with body weight!

Want to Workout with me? OHHHH YES!

 

      6. Track your Progress

Any progress IS progression but sometimes seeing progress on our own is hard to do since we see AND tend to criticize ourselves daily. I suggest taking pictures each week so you can compare week after week. I personally have all my clients provide me their weight and photos ONCE per week. I’ve decided to have those done on Monday Mornings– “Client Check ins” that way they are each held accountable throughout the weekend. You do not have to Monday’s, but I do suggest it be the same time and day each week. Be sure to wear the same clothes and same setting/lights if possible!

 

Leave all excuses behind! I Challenge you these next 30 days to work out every day!

Tag me @ms.fitriss

I want to see what you do! #earnyoshower

Client Love

I've been going to Marisa for awhile when I'm either in some type of pain or just in need of...

Tiffani Paulus

Ms Fit Riss
2020-01-31T12:53:43+00:00

Tiffani Paulus

I've been going to Marisa for awhile when I'm either in some type of pain or just in need of a massage. She's extremely knowledgeable in what she does; gives me a lot of advice if a body part hurts and what I can do at home to help. I've also joined her New Years challenge; definitely has helped me stay in the right path. My last massage experience I actually fell asleep on the table because it was so relaxing!! HIGHLY RECOMMENDED!

Marisa is a multi-talented and experienced professional. I am a massage client of Marisa’s and consistently benefit from her overall...

Karen Maier

Ms Fit Riss
2020-01-31T12:54:10+00:00

Karen Maier

Marisa is a multi-talented and experienced professional. I am a massage client of Marisa’s and consistently benefit from her overall wellness knowledge, massage technique, and positive spirit. Each session, she is committed to creating a spectacular massage experience from the moment you arrive until you are walking out the door. I admire her professionalism, talent, and commitment to the customer experience. She lives her values in all that she does and as a result she has earned my trust and endorsement! To Marisa’s continued success!!

I participated in Marisa’s Challenge from March to May this year, participating in this challenge was more of a learning...
Christina Rampulla
Ms Fit Riss
2019-09-06T20:37:23+00:00
Christina Rampulla
I participated in Marisa’s Challenge from March to May this year, participating in this challenge was more of a learning experience for me. I wasn’t a big eater as I was always busy and just would have another cup of coffee versus having a nice meal because it was quicker. Marisa taught me how to balance life while eating well and maintaining balance. My big Challenge was I wanted to make sure I could still enjoy life by eating fun food, having a nice relaxing cocktail while still balancing portion and healthy eating while getting in a workout 5 days a week. And She taught me just that! I learned to do that, While loosing 10 pounds! I am not ending this life style today I am Continuing it and shooting to loose another 20 pounds but will be over the moon to at least get another 10! I am very happy with how far I come, and I have Marisa to thank for that. Work with her whether it’s to loose weight, learn how to balance a healthy lifestyle, or even gain muscle and become stronger, don’t look further Marisa is your girl!

I trained with Marisa for 3 years. She is amazing. Highly professional and very quick to return any nutritional or...

Bridgett Baker

Ms Fit Riss
2020-01-31T12:54:29+00:00

Bridgett Baker

I trained with Marisa for 3 years. She is amazing. Highly professional and very quick to return any nutritional or other questions I had. I still will only go to her for my monthly massages because they are simply the best I have ever had. She is a wealth of knowledge when it comes to every day life and fitness goals!

I've been going to Marisa for massage therapy since the beginning of 2018 and she's my go to massage therapist...

Dex Ren

Ms Fit Riss
2019-09-06T20:38:01+00:00

Dex Ren

I've been going to Marisa for massage therapy since the beginning of 2018 and she's my go to massage therapist when I know its time for my muscles to decompress. Marisa's background and experience in fitness and personal training really stand out from the rest of massage therapy that I've had in the past. And as a fitness enthusiast that lifts 6x/week, that's the best combination for me personally. From my very first massage therapy session with her, I felt like she was communicating with my muscles without me even saying much. It's like she was sensing and adjusting based on the feedback on how my muscles were reacting. I bring that up every session because I think that's an incredible skill. If you want to talk during your session, she will talk. If you just want to relax and shut eye, that's fine with her too. Very professional. Sometimes she runs promotions and specials during the holiday, I would definitely take advance of that. Schedule a session with Marisa and you'll know what I'm talking about!
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