no gym, no excuses
There comes a day and time when the excuses you give yourself need to be dead to you. Yes, 6 feet under with them. There comes a point when you must stop talking about it and be about it!
Let’s keep it 💯 for a minute here. Excuses sound like, “I don’t have a gym membership.” “I do not have time.” “The nearest gym is just too far from me.” “I am shy to go alone. I feel everyone is staring at me.” “I do not know what to do in gym.” “Okay, I will start on Monday.” Sound familiar? I am sure they do. Now, don't get me wrong, some of your excuses maybe valid but they keep you exactly where you are and adds on to where you are (not in a healthy way). You are making withdraws from your self-care bank w/every excuse you make. Your future self cannot cash a check that your excuses will never be able to write.
It’s like this: Nobody can put in the work for you. The work only works if you put in the work. Show up with self-motivation, positive fun mindset and stay focus on the goal. The goal should be simple. Just simply show up daily, that’s it! You body does not care if you are in a fancy gym or in the flyest active set. Your body care that is is being prioritize, deposited into, poured into and loved on in a real life. Stop waiting for someone to join you because nobody is coming to save you. Stop comparing your body to other people because it is holding you back. Stop focusing on the wrong thing like numbers and focus on taking action. Your living room is enough space, your bedroom has enough space, your neighborhood is playground or finding a trail/marina/park is your gym. It’s nothing but a blessing of time, space and opportunity with your name written all over it. The good thing to remember is here at Fit Life Lit Life we don’t aim for perfection. We aim for action, being self-aware and accountability. We give ourselves grace, we dead excuses and we move with fun and self-care. Some work is better than not work. Some minutes of movement and sweat is better than no movement or sweat. Every workout counts. A Fit Life is definitely a Lit Life.
Full-Body workouts without a gym: 30 minutes
Crawl outs - 10 down (Start with 10 crawl outs, take a 20 second break, 9 crawl outs, break, 8 crawl outs and so on until you get to 1) If 10 down is too hard try starting with 7 down or 3 sets of 10, 12 or 15
Cardio - 10 minutes stairmaster, 10 minutes treadmill incline 5.0 speed 3.0-3.5, and 10 minutes bike
Tricep push-ups, tricep dips, biceps curls, and hammer curls (3 sets 10-15 each arm)
Reverse lunges - 3 sets of 10 on each leg
Good morning squats - 3 sets of 10
Jump squats - 3 sets of 10
Jumping jacks, running in place, butt kicks or jump rope - 3 sets 2 minutes each
Plank hold, jumping jack, hip dip or side step plank - 3 sets for 30 seconds
Mountain climbs - 3 sets 30 seconds each
Core work - Find a 10 minute ab video on YouTube
Stretching - Find a YouTube video & stretch according to your body needs and ability
Outdoor walk - Find some incline if you can. Walk for 30 minutes minimum
Outdoor jogging - Incline or flat ground. Jog for 30 minute minimum
Outdoor ride - Jump or your bike and ride (this could be longer than 30 minutes)
Jump rope, jump squats, core work & shadow boxing - 7 minutes each w/2 minutes stretching = 30 minutes
Dancing to a lit playlist for 30 minutes (Yes, give it all you’ve got!) You Got Served addition 🎥
Mix these workouts up as needed until you reach 30 minutes. Rest days I recommend you continue body movement by walking and/or stretching. Do something everyday and I promise your mind and body will thank you sooner than you think.
Locations to workout:
Trail
Park
Lake
Marina
Beach
Backyard
Neighborhood
At home (living room, bedroom, etc)
A friends house - Yesssss! If you have a workout buddy who is consistency you two link up
Remember, workout where you feel and know it is safe, clean and people are there doing self-care things like working out, relaxing with the kids, writing, watching the waves or having a snacks and chillin’.
What you can eat in a day or meal prep for the 5 days:
Breakfast 8:00am - Spinach, eggs, 2 sausage links & avocado or smoothie
Snack 11:00am - Mix nuts or 100 calories greek yogurt cup
Lunch 1:00pm - Grilled chicken bowl (black beans, corn, chicken, cheese, shredded lettuce, tomatoes, grilled bell pepper & onion, plain greek yogurt)
Snack 4:00pm - Raw bell pepper slices, cucumber, &/or celery with hummus or fruit salad
Dinner 7:00pm - Seafood (shrimp & salmon) cauliflower fried rice w/roasted broccoli on the side
Beverage: Water
Vitamins - Turmeric gummies, multi-vitamin, vitamin C, iron, pumpkin seeds, etc. (Whatever supplements you take)
Juicing for a day (No food) - try 48 hours if you can
Fruit and veggies for the day (bake, grill, steamed, or raw) - try 48 hours if you can
Fasting (water only) - try 72 hours if you can
Please note - I am not a doctor. I am not a nutritionist. I am a woman who loves to care for herself and share the things that have worked for me. I enjoy challenging myself and showing my body who’s boss. I do the work on the inside that glows and shows on the outside. Please, do what works for you, consult with your doctor, God and most importantly listen to your body.
A Fit Life is a Lit Life because showing up for yourself in real life and in a real way is fun. Creating your own vibe that is encouraging for you. Setting your tone to ensure you a having fun while you do work. Once you being to dead the excuse your life will unlock and upgrade on every level of fitness (mental, physical, emotional, spiritual and financial). Your confidence will be higher, your health will be better, your energy will be higher and your thought process will be clearer. When you thought process is clear you can received clarity on things around you. Your goals, dreams and vision become more reachable because you stop living a life of excuses and start simply moving your body. Therefore, your financial fitness glows up (investing, saving, making more money, etc.). You began prioritizing your fitness/wellness inside and out.
Be honest with yourself. Cry out alone if you need to, it is okay. Sometimes the truth will hurt you before it helps you and heals you. Prioritize your physical fitness and be the change you to see in life. Do what you know you need to do before the doctor tells you what you must do now or else. Make YouTube your workout buddy and the Success System Planner your accountability partner.
So put your sneakers on and get outside. Touch concrete, dirt or grass and get moving. Do 30 squats before dinner and 30 arm raises after dinner. Park at the end of the parking lot. Take the stairs instead of the elevator. Your wellness is a responsibility - your responsibility. Start treating your life and body like you care about it. It’s like this, if you can clock in for them you have make time to clock in for you.
Comment down below impactful no equipment 30 minute workouts you do at home to outdoors. Share your favorite fitness moves or instructors you enjoy watching on YouTube. Share some encouraging comments for us all to stop make excuses, release the spirit of laziness and get on it. Share the highlight of this blog or just say hello 👋.
“We are all blessed with time on earth. Exercise this blessing on earth we all have called time by investing into yourself.” - Fit Life Lit Life
