How do I work out at home with no equipment?

Oh man, it was crazy, but I was walking the staircase up and down. That's what I was doing to try to stay healthy and fit and really just to keep my mental state in a better place. That's what I did during the pandemic. What were you doing? Did you work out in your living room? Were you the ones that went on Marketplace or online trying to buy whatever equipment you could? And it was sold out everywhere? Holy, it's hard to believe that was only a few years ago. So, anyways, hold on to your protein shakers, because we're about to explore what's making waves in the fitness ocean right now, and whether you're a newbie still figuring out which end of the dumbbell to hold, or you're a seasoned gym rat looking to spice up your routine. This episode's your golden ticket to the fitness future. Let's kick things off with hybrid workouts.

I love using different types of equipment, but they don't make or break a workout for me. They are tools I can choose to leverage when I have access to them. Think of exercise equipment as a vacuum or a dishwasher. These are fantastic appliances that help us complete housework more efficiently, but what did you do before we had them? We washed dishes by hand and we swept our floors of the broom. So think of fitness equipment as amazing tools or, as I say, toys that can add diversity to your workouts. But don't let a lack of equipment or gym access limit your exercise and fitness. Listening to the tortured debates in the store, I really wanted to tell many customers just buy the shoes. As wonderful gym equipment can be, it's not going to make you move in the first place. That has to come from you. Only buying the sneakers or not underscores the basic premise of fitness.

I know we're past the halfway hump, right, we're on our downward trajectory towards the end of this year. But you know what? We should probably talk about some of the things that have been buzzing online and offline IRL, as my kids would say and really talk about some of the things that have been buzzing online and offline irl, and really talk about some of these fitness trends, because I don't think they're just trends. I think they're things that are here to stay, based on the track record we've experienced the last 10 years, but also with where things are going today.

Whose dreams are you supporting? What results are you working toward when life goes sideways and you physically can't make it to the gym? That doesn't mean you can't work out or move your body with purpose Heck. No, you are your own best piece of fitness agreement. Not only is your body free to use, but it's nearly always available to you. Even if you're dealing with an injury, you can modify your movement so you can still work out as long as you have a body and you have the ability to move. You can exercise, as emerald says. But the no willpower excuse one of my favorites. I hear a lot of people complain that they have no willpower. They tell me I want to work out but I always give up because I'm just too weak. Will I Counter this excuse by telling people to find something that they enjoyed doing and then really feed their connection to that activity.

Right, if you buy it, thank you, but if you don't buy it, you've got the audio version. But I start to dissect and go into little individual strategies in each one of those chapters. So it's definitely worth the listen, but I share some strategies around different ways to work out in your home and if you have enough room to put a towel down on the ground, you have plenty of room to do a full body workout without a quid. Need some inspiration? Well, I'll go back and listen to those episodes and I'll talk about how you can do that. All right, and finally, excuse number 10. This is one I wonder. Can anybody know what it is? You can scream it out your phone right now. If you're listening on your phone or your computer, like whatever, just go ahead and scream out the answer. Do you know what excuse number 10 is?

You want more reading on that? Go to my blog. I've got a number of articles that talk about the science of this as well as the psychology. Do you see what's going on here? Lots of misinformation paired with a deep desire to find a fast and reliable solution. I hate to be the bare-of-bad news, but there's no magic pill, no one piece of equipment that will do it all for you. Let's be honest the fitness equipment industry has some nasty cliches and stereotypes associated with it. Visit a garage sale or check out your local Craig's List for sale listings and you'll see a long list of barely used gym equipment purchased with the best of intentions but unwanted nonetheless. Why is this? There are a number of common culprits, such as buying the wrong piece of equipment for your personal preferences.

I would spend an hour or so at the gym after work, which is actually a two hour time commitment or more after factoring in the commute and shower time and, of course, conversations around the waterfowl. This wasn't sustainable, because I felt guilty for not being home with my family and I was missing out on important moments. Having spoken about this with my coaching clients, I know that this is common for many people. My life was revolutionized at the age of 30 when I was introduced to the then new exercise concept called CrossFit, which showed me how to achieve and maintain a high level of fitness in very little time. Typical gym workouts include long sessions consistently consisting most of weight training with a little bit of cardio. My typical split during the week would see me spend an hour on my back and chest one day, triceps and biceps next followed by legs.

We motivate each other and celebrate our personal victories together. The idea is to hold one another to a certain standard and ensure that you follow through to reach a goal. What if every single person you know is overweight and complacent and nobody wants to work out with you. Well, no problem. Through social media, I can connect you with some fantastic online communities where there are both private and public fitness groups. Not only can we see what the others are doing, we can also encourage and support each other. Members post recipes, inspirational video and audio clubs, share struggles, console and uplift one another and act as sources of accountability, which we all need from time to. It's all the name in the name of motivational fun.

Start implementing functional fitness into your lifestyle today to ensure a capable, pain-free future. Written in 2017, and it is the earliest piece in this archive that argues for healthspan over lifespan. That argument is now the whole premise of the coaching. The specific home programs named in the original have been left out because two of them no longer exist. The 2% Solution. Play it here, with the full transcript on the page. Most men over forty who feel exhausted are not sleep deprived. What is actually going on. What held up from my 2016 column, and the part I oversold. The real timeline, and every number from a sixty-day cohort of twenty-three men.

In June 2019 I published a post looking for four dads over 40 to beta-test an idea. Seven years later that idea is the whole of my working life. This is the full version: where it came from, what it actually involves, and the promises it refuses to make. FIG. 01 The work is small and repeated. That is the whole trick. Every man in this work arrived the same way. Successful at his job, good at being a dad, present at the things that matter, and quietly falling apart in the one area nobody could see from the outside. He had usually tried to fix it a few times. A gym membership in January. A diet that lasted until the first work trip. A burst of running that ended when his knee or his calendar gave out. Each attempt confirmed the same story: I know what to do, I just cannot make it stick. That story is wrong, and the DadBody project exists to prove it. He does not lack knowledge.

Tell me honestly where you are starting from. Can I do DadBody 28 from outside Vancouver? Yes. It runs online, with coaching scheduled Vancouver time. Still not answered? Read every question or message me directly and you get me, not an assistant.

Good at the training, bad at the business of it, and the reason for that is the reason men over 40 come to me now. FIG. 01 Dai Manuel, Vancouver. If you searched for a fitness coach in Vancouver, you have probably already tried the usual route. A trainer, three sessions a week, a good first month, and then life happened and the whole thing quietly unravelled. That is not a character flaw. It is a design flaw. Three hours a week with a trainer means 165 hours a week without one. The gap is where every result is decided, and it is the gap the entire personal training model politely ignores, because its revenue depends on you needing it again next year. I coach men over 40, mostly dads, mostly men who are successful at everything except this.