Push ups, sit ups, squats, and burpees. To some, this sounds like a half-hour of pain and torture, but a Batemans Bay personal trainer believes these exercises are key to keeping yourself fit in lockdown.
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John McFadyen, the head trainer at the new Batemans Bay F45, said it's important for people to stay active in lockdown as most of us fight against motivational issues and the temptation of a quick, easy takeaway meal.
"The first tip I'd give anyone wanting to keep fit is to establish a routine," John said. "Routine always seems to be the first thing that goes during a lockdown.
"People will start sleeping in more and not doing as much because they don't have to be anywhere, but if you still get up at a good hour and try to do what you used to, you can train in the morning and still have some structure to your life.
"For a workout, I like to hit the upper, middle, and lower body. I'd throw in some push ups, put in some type of sit up, and then do some squats.
"If you want cardio, you can never go past a good burpee, but even a slight jog up and down the street will work well."
John acknowledged motivation is one of the biggest challenges to lockdown fitness and said accountability was important.
"Tell someone else you're planning to workout or exercise on any given day, that way you're putting it out into the world, and someone else can keep you accountable," he said.
"I personally get up and exercise straight away, but a good tip if you're struggling for motivation is to get ready as if you're going to the gym and then get in the car and drive around the block.
"That way, when you're back home, you're at the place you need to work out at, just like going to a gym."
However, tips and tricks for motivation can only go so far, as each individual will always control their action, and John said it was also important to not feel guilty about what has or hasn't happened during lockdown.
"You need to consciously make the effort," John said.
"If you're stuck working from home, set an alarm for each hour to do something active, whether that's just getting up and having a walk around or doing a little workout.
"Get up and do a few squats and sit ups, take the dog for a walk, or play outside with the kids.
"While you're in lockdown, any activity is good activity, but coming out of lockdown, don't beat yourself up about what happened during lockdown.
"Kilograms always come on and off, and at the end of the day it's your happiness that matters - you can always get back into training."
If you are looking for a way to get into some routine, F45 is offering free online fitness classes before the gym officially opens later this year.
"We've got live workouts, and we always put the workouts we've done on Facebook," John said.
"You'll just need to register for a trial with F45 to sign the waiver, but the workouts are free for anyone who wants to join in.
"It's there to keep you moving and help establish a routine."
Joel Erickson
Contact me at j.erickson@austcommunity.com.au or 0447 796 748.
Contact me at j.erickson@austcommunity.com.au or 0447 796 748.
