By Thomas King, MSc, CK, CSCS

Given the situation in the world right now, there is a good chance that gyms in your area are either shut down completely or operating with limited capacity meaning you can’t always get a workout in.

This doesn’t have to be the end of your fitness goals though! Working out at home can be an excellent alternative. While this may not be ideal it is the reality and so presented below are my top 5 tips for staying motivated while training at home!

1. Keep the Same Workout Schedule

Never underestimate the power of keeping yourself on schedule. Did you previously get up early to exercise before work? Then keep doing that! It’s likely that you train at this time because it works best for your schedule. As a bonus, it may mean that you end up having your workout completed before your partner or kids are even awake. The same goes for you night owls out there. If you previously trained in the evening/night, keep doing that! Don’t feel like your training regime needs to change just because your other routines have.

2. Choose Your Favourite Music

This is an important one. Choosing your favourite music can be the difference between feeling motivated and feeling like nothing is working quite right. Several studies have found that when participants listened to music they enjoyed, their rate of perceived exertion (read: how hard they experienced an exercise) was lower than when they listened to music they didn’t like. The bottom line: pick music you like when training at home.

3. Check in With Your Trainer/Coach (us!)

This is a great way to stay accountable and any coach worth their salt should be happy to help with this. Just feel like you need that extra accountability? Email your trainer to tell them what you done for your workout, how it felt, exercise/technique tips, anything! While we can’t train in person right now, our world is more electronically connected than ever and your coach is just a couple of clicks away (*hint hint* let us know you’re still getting your workouts in!!)

4. Make it a Family Affair

Kids won’t leave you alone long enough to workout? Make them part of your training! Workouts can be great family time. Kids are an endless source of energy so having them burn off a little taking part in your workout can serve a double purpose of helping you complete your workout and making them a bit tired. Try doing some lunges, jumps, push-ups, whatever! As long as their technique is appropriate kids are more than capable of doing these exercises.

5. Accept Progress May Stall

Unless you have a home gym set-up exactly like your gym, you may experience a plateauing or slight decline of your progress. This is normally and totally okay! Unless you plan to train for the World Powerlifting Championships, no one is going to care that you lost 20lbs on your max deadlift. Besides, a little break will likely do your muscles, joints, and nervous system some good. When you get back in the gym again, you will be refreshed and ready to train hard and that 20lbs won’t be very long coming back.

The Wrap-Up

Hopefully some of these tips will help you remain motivated to train even when you can’t get in the gym. In an ideal world, we would all be back in the gym doing what we love and improving our lifts. For now though, that is difficult for most and training at home is the next best thing. So take these tips and use them to keep yourself motivated to keep going, gyms will be open again soon!

~Thomas 🏋️‍♀️

WANT TO ENSURE YOU’RE BEING EFFECTIVE IN THE GYM AND GETTING THE MOST OUT OF YOUR WORKOUTS? WE CAN HELP YOU WITH YOUR FORM AND PROGRAM DESIGN SO YOU CAN MAXIMIZE YOUR RESULTS.

CONTACT US HERE.

Astrid Billfalk-Kelly

Personal Strength Training by Thomas King

I wanted to add strength training to my cardio, but have always felt gyms to be a bit intimidating, and was worried I would hurt myself without some supervision and help. JKC was highly recommended by several work colleagues. Thomas and Jon are both fantastic, making sure that everyone gets a highly personalized work out in a very supportive environment. The attention to detail and professionalism are second to none. The groups are very small, but very supportive and make the workouts even more fun. Since getting pregnant (36 weeks as I write this) I’m so happy that they continue to help me get stronger while always being safe.

A few years ago, I pinched a nerve in my neck which led me to be stationary as any form of movement would cause extreme pain. During this time, my fiancé (Sean) started at JKC and loved it!! Once I overcame the nerve issue, Sean spent a long time trying to convince me that JKC is exactly what I needed to safely start working out again (I’m slightly stubborn and was super scared of re-pinching the nerve). Long story short, Sean was right… as much as I hate to admit it!

I never had luck at gyms, if it started to hurt I would call it a day. At JKC that is not an option, as Jon & Thomas will push you to finish the workout, whether you want to or not! Working out in a group setting is also a big benefit of working out at JKC, if you’re not feeling motivated you can simply feed off of someone else’s energetic vibes.

I chose JKC because I row/coach teams in the St. John’s Regatta and was looking to add strength training to our program. My wife is also running friends with Julia, so I got to meet Jon a few times and heard lots of good things. I like JKC over other gyms because of the level coaching I receive and the gym atmosphere. The energy in the gym helps me through the tough workouts.

I was referred to JKC by my sister-in-law and had heard good things about it from many people in the running community. I also saw Jon’s picture on the wall at lululemon years ago! I really like the personalized training and the variety the guys provide. I started for strength training for running. I love cardio and do tons of it but wasn’t motivated to do much strength work on my own. Jon mixes up my strength work week to week so I don’t get bored but also lets me work in a hard circuit for the last 20 minutes of most sessions to get my cardio fix 

I have never previously seen the passion and level of care that Jon and Thomas bring to everyone who works out at JKC. Their knowledge, insight and skills are extraordinary, and they work with everyone individually to ensure the best possible results. The attention to detail and to every person’s specific requirements and goals, and the incredible, constant encouragement they provide, is, in my opinion, what truly distinguishes JKC from any other program in which I’ve participated. I am extremely pleased with the progress I’ve achieved thus far, and it’s largely attributable to Jon and Thomas and the approach they take to training and working with people.

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