11 At Home Workout Routines

11 AWESOME AT HOME WORKOUT ROUTINES

Have you been searching for at home workout routines, but still have some doubts?  No worries.  Just a few years ago I was in your shoes.  Back in my 20’s I had more time than I knew what to do with.  I could drive 20 minutes to the gym, spend 90 minutes there (I told myself 60, but I always had to wait for equipment), and then spend another 20 minutes driving home.

But then things changed.

As life got crazy between family and work, the amount of time I had to go to the gym to work out kept shrinking.  And by the time we had our third kid, I would skip the gym more often than I would make it there.  When the frustration, guilt, and disappointment for skipping the gym increased, I knew something had to change.

Finally, I decided to give at home workouts a chance.  I knew that if I wanted to get results, I had to be consistent with my workout routines, and that wasn’t going to happen if I kept trying to go to the gym.

Regardless of where you are on your health and fitness journey, there’s an at home workout routine that will help you reach your goals.

 

At Home Workouts For Beginners

Maybe you are just getting started.  You’ve never really made fitness part of your daily routine or you’ve taken a “break” for several years and are just getting back to it.  Fantastic!

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Left: My starting point when I began my at home workout routine. Right: My results.

I’ve worked with hundreds of people who are just beginning work out again and I know it can be stressful with the overload of information.  Most people feel overwhelmed and as a result they have a natural desire to hold back.  Paralysis by analysis is a real thing.

So the biggest thing is to keep it short and simple.  The at home workout routines we program for our 1-on-1 coaching clients focus on simple but effective movements.  Basically, we squat, hinge, lunge, push, and pull.  We throw in a little core work and a little cardio to improve our heart and lungs.  And that’s it.

If you are looking for a structured program where we help you every step of the way, send me a message and I can help you out.

But if you are just looking for a simple at home workout routine you can test out here is what I would recommend.  It’s part of my 1×20 series and it has been scientifically proven to creating amazing results when done 2-3 times per week.  If you would like my full 1×20 routine, you can grab it here.

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Can At Home Workouts Help To Lose Weight?

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Not only have at home workouts helped Danielle lose 100 pounds. They have helped he keep the weight off for the past 5+ years.

Absolutely!

If you are unsure if you need to go to a gym or use any fancy machines to lose weight, I want to assure you that this is 100% not needed.  For people looking to lose weight, walking into the gym may just be your biggest fear.  I have heard it time and time again.

The great news is that we can help you get AMAZING weight loss results without ever having you step foot in a gym.  You can get jaw-dropping results from at home workout routines, there’s a catch.

So before I jump into the details, I want to be strait with you.

It doesn’t matter how much exercise (in the gym or at home) you do if your nutrition isn’t on point.  Have you ever heard the quote, “you can’t outwork a bad diet”?  It’s a fact!  You can be spending hours upon hours and NOT see any results if you are sabotaging yourself with your food choices.

This is why EVERYONE we work with through our 1-on-1coaching gets support with our nutrition programs at no extra cost.  I’m in the results business and I would never want to set someone up for failure by only focusing on the workouts.  I know this article isn’t about nutrition, but it’s that important of a topic.  You can’t talk about weight loss and ignore what you eat.

Ok, back to the workouts.

The trick to getting results for weight loss is that we need to transform your body into a 24/7 fat-burning machine.  And we do this by selecting workout moves that will have your body still burning calories long after you have finished your workout.  We call this metabolism magic EPOC, or excess post oxygen consumption.  EPOC tells your body to use its fat reserves for fuel in the growth and repair processes so that it will be ready for the next workout.

Here is one of my favorite 30-minute at home workouts that will promote weightloss.

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At Home Workouts To Build Muscle

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Working out at home I’ve been able to pack on the muscle.

What if the goal isn’t to necessarily lose weight?  Can you also use at home workouts routines to also build muscle?

You know it!

Once I was able to get my body fat below 15%, I moved my focus towards packing on some muscle.  While I knew I couldn’t change my age or genetics, I still had a lot of potential to build both size and definition through at home workouts.

Side note: If you are new to the concept of hypertrophy, here is an article breaking down the science behind it.

Like the section above, I want to reassure you that you do not need a gym membership or any fancy equipment to build muscle.  You just need to follow a structured program and be consistent with your efforts.  And again, that goes for your efforts in the kitchen as well.  You need to fuel your body properly if you would like to build muscle.

But won’t muscle make me look bulky?  Again, this is more dependent on genetics and what is going on at the cellular level.  While men have the genetic make-up to add a good amount of mass to our frames, women don’t release the same amounts of specific hormones.

The bottom line: Men tend to pack on mass and women tend to lean down despite doing the exact same workouts.

Here is a basic total body routine you could use for your workouts.  If you are looking for a more comprehensive program, send me a message and I’ll be happy to share exactly what programs I have used.

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Can You Do At Home Workouts With No Equipment

As they say up in Minnesota, “you betcha.”

I’m not sure when you will be reading this, but the “no equipment” issue is something I have had to work around for my students during throughout the Covid-19 pandemic of 2020.  I teach several classes of strength and conditioning to the students at my school and during the 2020-21 school year we have been exclusively in a distance learning model.  This means I have been teaching my classes through Zoom and my students have been doing all of their work at home.

This has posed some issues my strength and conditioning classes since many of the students in my class have no equipment at home.  They don’t have any weights, bands, or other forms of resistance equipment.   As a result, I had to design a workout program that they could use to get results without the aid of any equipment.

Is this possible?

Yes, it most certainly is.  Many of my students have been doing all of their workouts with no equipment for the past few months and are seeing amazing results.  We combine movements that improve their strength, flexibility, and metabolic fitness into 30-minute workouts for them.  It’s been so successful that I created some resources for others who are stuck at home and looking for no equipment workouts

Below is a sample of what we cover.

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To Be Continued……

Clean Eating 30 Day Challenge

CLEAN EATING 30 DAY CHALLENGE

Regardless  if you are just looking for a little more information about our Clean Eating 30 Day Challenge or are ready to jump in with “both feet”, you are in the right place.

We’ve helped thousands of people use the principles of clean eating to live healthy and fulfilling lives.

Unfortunately, there is a lot of misinformation floating around when it comes to clean eating. The truth is that the term clean eating is both overused and oversimplified.  So let’s break it down to its most back principles and then we can build it into a plan that is both enjoyable and sustainable.

The Truth About Clean Eating

I’m sure you’ve heard someone give the advice to just eat more “real food”.   But what the heck does that mean?  It ranks right up there with people telling us that we need to just “eat less and move more.”  While (most) advice givers have good intentions, they have a lousy track record.

Despite all of the advancements in the past hundred years, as a population we are more overweight and overmedicated than ever.

It doesn’t take a rocket scientist to understand that eating chicken and broccoli is healthier than a cheeseburger and large fry combo.  So then, why do we do it?  Generally the foods we have developed a habit of craving are 1) delicious 2) affordable and 3) convenient.

There’s a lot of behavioral psychology that goes into our food choices as well.

But I am here to tell you that clean eating is NOT an all or nothing decision.  You can build a foundation of clean eating and then add in the occasional meal that isn’t in perfect harmony with you goals.

Just like one healthy salad isn’t going to fix all of your problems, one treat meal isn’t going to cancel out your clean eating choices.

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Me in 2009 when I thought I could outwork a bad diet vs a few years later when I made clean eating the foundation of my health lifestyle.

I’m a fan of the 80/20 principle. 80% of the meals I consume are in line with my goals and 20% allow me a little flexibility.  This allows me to never feel like I am depriving myself of the foods I enjoy while avoiding all of the guilt that can be connected to food.

The problem is that most people’s 80/20 is really much closer to 50/50 when we dig a little deeper into their nutrition.  But we’ll get to that later.

For now, let’s dive into just exactly what clean eating is.

What is Clean Eating?

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Since we started our clean eating journey, we have continued our our health and fitness journey.

Regardless if it’s teaching AP Biology to a class of teenagers or biomechanics to a class of adults through my HIIT classes at the YMCA, my mission has always been to keep it as simple as possible.

So here it is:

Clean Eating is about maximizing your intake of nutrients in relation to how many calories you eat.

Ok, so let’s break that down and explain what it means.

We know that food fuels us with both nutrients and energy. Macronutrients are things our body needs in relatively large quantities for survival.  For instance, water is a macronutrient.  We can get it both through our food and by drinking it directly.  And while water does not contain calories or give us energy, it is most certainly needed for survival.

The three other groups of macronutrients are carbohydrates, fats, and proteins.  All three of these groups can be used for growth and repair in addition to supplying our bodies with the calories that we can convert into the energy our cells.

Simple enough, right?

In addition to macronutrients, our body also needs micronutrients.  And while they are needed in smaller quantities, they are still important for our health.  Vitamins, minerals, fiber, and phytonutrients do not contain calories and therefor they do not supply our bodies with energy. But we still need them.

So, here’s the trick to clean eating.  We need to shift our focus from just looking at how many calories our food contains to how many micronutrients are we getting with those calories.

Will Clean Eating Help Me Lose Weight?

If weight loss is what brought you to this article, then you are in luck my friend.  Not only will clean eating help you lose weight.  It’s actually is the foundation for sustainable weight loss and weight management.

When we shift our focus from calories to foods that are nutrient dense, we find they fill us up for longer and help end many of the food-related cravings that so many people struggle with.  This is because most people are unintentionally feeding themselves a diet full of empty calories and junk food.  Consuming foods that are almost void of any micronutrients while extremely high in calories is at the core of why almost 7 out of 10 American adults are overweight or obese.

Clean eating will actually feed us more even though we wind up eating less.

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Not only has Danielle lost almost 100 pounds, she has kept it off for over 6 years.

But when we make the number of calories our focus instead of the quality of those calories, things tend to go sideways in a hurry.  That’s because as a population we are terrible at estimating how many calories we eat.  Some reports have found that Americans will consume up to 50% more calories than they estimated.

When we overestimate the veggies and lean protein we ate, we might be off by 100 calories.  But when we overestimate on a bowl of pasta with meat sauce and garlic bread, we might be off by upwards of 500-1000 calories.

When people are not able to lose weight it’s not because they have bad genetics or a “broken metabolism.”  It’s because of what they are eating and how much they are eating of it. Clean eating helps us solve this problem.  In addition, two-thirds of adults with weight problems also are struggling with high blood pressure, diabetes, or another obesity-related condition.  It’s not uncommon for those health related issue to disappear in the following months and years by making clean eating the foundation of your diet.

Beginning A Clean Eating Meal Plan

While most people like to focus on what foods to eat, let’s first discus what you are drinking.  One of the easiest choices you can make is to quit drinking your calories.  These calorie-dense beverages can easily contribute to weight gain and the likelihood of developing obesity-related diseases.  Even if they sound like they are healthy, let’s hold off for now or only have one occasionally as a treat.  They should not be part of your daily clean eating routine.

But what about zero calorie drinks?

Unfortunately, they are not as harmless as marketers would like you to believe.  They are often loaded with man-made chemicals such as artificial dies and sweeteners that can wreak havoc on your body.  As reported in the American Journal of Public Health, many individuals who consume diet beverages wound up taking in more calories each day compared to others who had regular soft drinks.

As I said earlier, we want to keep things as simple as possible.  Stick with water, tea, and black coffee as your beverages of choice when you are beginning a clean eating meal plan.

Moving on to your plate.  Again, keeping the focus that we want to maximize the quantity of micronutrients (vitamins, minerals, fiber, and phytonutrients) we consume with our macros.

clean-eating-dinner-recipes

Keep it simple. Skirt steak, sweet potatoes, and roasted broccoli round out a well balanced meal.

Veggies first is a motto we like to live by.  Vegetables are dense in fiber and nutrients while being light on calories. This means that you can eat a lot of them and not have to worry about overconsumption.  Depending on the meal, the goal should be to fill ¼ to ½ of your plate with veggies.

With vegetables, it’s a good idea to eat a variety of colors.  Green veggies such as spinach, kale, broccoli, and cucumbers are all loaded with vitamins and minerals.  Add in vegetables such as carrots, tomatoes, and peppers to complete the rainbow.

Let’s move on to protein.  My rule of thumb is to consume protein with every meal.  Not only is it needed for the building and repair of tissues in your body, eating it will help fend off cravings by keeping you feeling full for longer amounts of time.

Protein can come from a variety of sources.  Beef, chicken, pork and fish are often common sources of protein.  Because protein from animals also contains varying amounts of fat, the quality of the cut of meat is also important.  For instance, 80% lean ground beef doesn’t mean that 80% of the calories are in the form of protein (and the remaining 20% are from fat).  In fact, the calorie breakdown 80% lean beef is actually 60% fat and only 40% protein.  It doesn’t sound so lean after all, does it?

Because of the amount of fat that some sources of protein contain, it’s important to be mindful of the serving size.  A 4oz serving should fit in the palm of your hand.  To help balance out protein we can also gain a fair amount of our daily protein intake from other food on our plate such as veggies and our next group, fiber-friendly carbohydrates.

When it comes to carbohydrates and clean eating, we want to eat them in their most natural state possible to maximize their nutrients.  When carbohydrates are processed, they lose most of their vitamins, minerals, and fibers as a result.  This is why processed food can be referred to as empty calories or junk food.  Whole grain pastas and breads, quinoa, sweet potatoes are great sources of nutrients.  Beans and legumes are also good sources of proteins as well as containing carbohydrates.

The other fiber friendly carbohydrate we need to mention is fruit.  Of late, there has been an attack on fruit as being too high in sugar.   I don’t agree with this for several reasons.  Fruits are an excellent source of vitamins, minerals, antioxidants, and phytonutrients.  Most fruits are also loaded with fiber and water.  This makes them very nutrient dense without having a lot of calories.  And while it’s easy to overcome calories from fruit juice, it is much more difficult when eating whole fruits.  When was the last time you saw someone eat six bananas?  I didn’t think so.

The final macronutrient group if you have been keeping score at home is fat.  At 9 calories per gram, it is the most calorically dense macronutrient which makes it also the easiest to overconsume.  This is why we need to be mindful of the foods we eat that derive their calories from fat.  Meats, nuts, and seeds are all healthy.  But they are also calorically dense.  Because of this, we need to be aware of both the quality and quality of our food.

Starting Your Clean Eating 30 Day Challenge

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Nancy C., an elementary teacher from Canada, lost 47 pounds with the support and accountability of our coaching.

You have the basics so now it’s time to get started.

But before you begin there is one important question you need to answer:

“Why do you want to begin a clean eating 30 day challenge”? 

Sorry if that’s too direct but I have worked with so many people over the years who start something for all the wrong reasons.  And inevitably, they all throw in the towel in the not-so-distant future.

Sorry if that sounds like I am a Debbie Downer, but I don’t want you to follow in their steps.

Temptation is all around us and it’s guaranteed that when you embark on this challenge, it will seem like everyone and everything is committed to keeping you from reaching your goal.

So, you have a choice.  You can either go on this journey alone or you can join in with others and get the support and accountably needed to keep going when the going gets tough.  I will cheer you on either way.

For some people just reading this article will light the spark that will help them reach their goals.  But for most people, knowledge isn’t enough.  There’s a reason 95% of people who begin a diet to lose weight don’t reach their goal and then wind up gaining back everything they’ve lost (and then some).

To help solve this problem my wife Danielle and I have structured our clean eating 30 day challenge with everything you’ll need to be successful. Step-by-step videos going that go beyond telling you what to eat and when to eat it.  We address the shift in your mindset that is needed to create lasting change.  Because nobody wants to lose weight and get healthy only to give back all of their progress.

While our coaching isn’t free, the small investment will pay for itself in no time.  We also offer a 30 day money back guarantee.  At the end of the 30 day challenge we will give you a full refund if you are beyond thrilled with your results.

Don’t put it off.  Last time I checked, “someday” isn’t a day of the week.  Instead send us a quick message that you are considering getting started today.

We want to hear about your goals as well as your struggles so that we can use this clean eating 30 day challenge to kickstart lasting changes that will adjust the course of your life for the better.

Here’s the link to send us a message.  We can’t wait to hear from you.

Mark

 

 

 

 

 

 

 

The Perfect Side Hustle For Teachers

 

With more month than money and a side hustle for teachers is often needed to complement their salary.  If you relate to this truth, don’t worry.  You’re not alone.

According to the Pew Research Center, about one in six teachers report that they have another stream of income outside the classroom.  This isn’t taking into account how many teachers rely on extra duty paid assignments (coaching, supervision, etc) on their campuses to help pay the bills.  The bottom line is that teachers are about three times as likely to balance multiple jobs (source: Bureau of Labor Statistics).

For the majority of my 22-year teaching career, my family has needed more than my base salary to live the lifestyle and provide for our kids in the manner that we want.

Regardless if you are at the start of your career or further along and realizing you need to find a way to bring in more money, these 3 steps will help you find the best niche for your developing side hustle or second job.

Step 1.  Decide if you are looking for a job or a side hustle.

There is not a single right answer for this question, but I think this is the best place to start.  In my opinion, a job is determined by a salary and essentially, I am trading my time for money.  There is nothing wrong with this.  Teaching is a job and I love what I do.

But teaching will limit how many students I can reach and how much income I can make.

If you are looking for a second job, there are plenty of options.  Several teachers work in restaurants and retail part-time while still holding down their full-time teaching career.  I even know a few teachers who make almost as much working at high scale restaurants, bars, and clubs a few nights a week as they do in the classroom.

If you are looking to trade your time for money, but on your own schedule, there are some lucrative options as well.  Many teachers offer private tutoring as a way to bring in more money.  I did this through both my undergraduate and graduate programs as a way to bring in money without having to commit to an employer’s schedule.  I would take on clients and made quite a bit more than minimum wage.  Another popular option is working for Uber or delivering food through DoorDash or groceries with Instacart.

If this sounds like what you are looking for, then you can probobly stop reading right here.  But if you are looking for more than a job, let’s dive deeper into what building a side hustle for teachers looks like.

Step 2.  Filling the void with something that combines your passion with the ability serve others.

What sparks joy in your life?

Chances are finding the dream side hustle for teachers can be found in the answer to this question.  Do you like to make things?  Then an Etsy store might be just what you are looking for.  I know several teacherprenuers who have a side hustle making physical products.  Some are educationally related like my peeps over at Trendy Teacherz.  If you aren’t familiar with them, they make some of the best teacher-related shirts around.  Other teachers have built an income making planners, custom labeled cups, and other cool “teacher swag” items.

If making a physical product isn’t your cup of tea, how about making downloadable products.  Teachers Pay Teachers is an amazing marketplace for teachers to list and sell their resources.  Chances are you have been on Teachers Pay Teachers (or TPT as the kids say) looking for a resource or lesson.  Speaking personally, it is super exciting when I know that the resource, I created was also able to help another teacher in their classroom.

Maybe you like sharing products but aren’t really sure about creating them.  Then being an affiliate or influencer might be more your style.  Teachers love sharing what products they are using and many of them have built a side income sharing these products on their personal social media channels.

Step 3. Determine How Big You Want To Grow Your Side Hustle

This can be a tough question for teachers.  We are accustomed to being paid a fixed salary regardless of how many hours we work or how much value we bring to our students, schools, or community.

But this isn’t how the rest of the world works.

One of my favorite books is The Go-Giver by Bob Burg.  This is where I first heard about the Law of Compensation.  Burg writes, “your income is determined by the number of people you serve and how well you serve them.”  If this was the case for public education, then we’d have plenty of teaches with second houses in the Bahamas and Aspen.

While the number can change at any time, you should have financial goal attached to your side hustle.  And then attach that goal with some type of reward for yourself or your family.  Maybe the goal is to bring in enough money from your side hustle to cover getting your nails done weekly.  For my wife, one of her early goals was to cover the expenses of putting our girls in dance classes at a local studio.

As your side hustle grows, so can your dreams.  I know several teachers who reinvest part of what they make back into their classrooms.  And that has grown into creating scholarships for their schools and funding other projects on their campus.

Maybe your goal is to step away from teaching for years teaching while your kids are growing up.  Or eventually leave the classroom before you reach the age of retirement.  Even if you don’t see yourself leaving the classroom anytime soon, having the financial freedom to teach on your terms is extremely empowering.

Final Thoughts On Side Hustles For Teachers.

You are only limited by your imagination when it comes to creating your side hustle.  I know it can be overwhelming as you are just getting started but you’ve got this.  Just keep with it and remember that building your side hustle is a journey and not a destination.  If you are looking for some help getting started, I’ve got you covered there too.  We are accepting applications to our “HeathyTeacher, WealthyTeacher Academy” in the near future.  I’d love to be your “guide on the side” through your teacher side hustle journey.