Sam Wood: Top home workout tips from personal trainer in lockdown
Home workouts are here to stay, according to personal trainer Sam Wood. Find out how to kerb bad habits, set a routine and practice mindfulness during lockdown. Here are Sam’s top 5 tips for staying iso-fit
Melbourne City
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Staying fit, healthy and happy in isolation can be challenging.
While Melbourne continues to endure a Stage Four lockdown, gyms remain shut across the state and working out at home has become the new normal.
Best known as of Melbourne’s leading health and fitness experts, Sam Wood says working out at home will build good habits, but you need to keep it simple.
“I completely understand that times are tough and with so much going on, it’s easy to let bad habits creep in,” Wood said.
“But if this has taught us anything, it’s that our health is so important.
“Now isn’t the time to be putting additional pressure on yourself, so remember to keep it simple.
“The reason that training at home is so successful is due to convenience and consistency.”
SAM WOOD’S TIPS FOR HEALTH AND WELLNESS AT HOME
1. Create a new routine to suit the new normal
“Routines give us structure and are what help us build and strengthen habits that lead to sustained success,” Wood said.
Wood said his morning routine was the most important.
“Every morning without fail I do my workout or get some fresh air with a run with the pram, I plan out my day and I have a healthy breakfast,” he said.
“This routine sets me up for a healthy and productive day by getting my blood pumping for an energy boost, giving me a great burst of endorphins and waking up my brain.”
2. Move in the morning
Wood said procrastination was “the enemy of success”.
“Getting your workout done in the morning reduces the likelihood that you will put your workout off or skip it altogether,” he said.
“When you work out in the morning, you’re more likely to make healthy food choices, you increase your energy and productivity and who doesn’t want to start their day in a good mood?”
3. Kerb the snacking
One of the biggest challenges facing people stuck at home in lockdown was snacking, he said.
“Keeping snacking under control … takes self-control and self-awareness, ensuring that you’re only snacking when you are truly hungry and that the snacks you choose are going to keep you satisfied between meals,” he said.
“Having healthy snacks on hand will help immensely.
“A piece of fruit, sliced veggies and hummus, homemade protein balls or Greek yoghurt and berries are some good options.”
4. Practice mindfulness
“This is something that I wish I had gotten into earlier,” wood said.
“There are so many misconceptions around mindfulness, mainly that it has to involve going off into a deep, serious meditation.
“I use quick and more light hearted meditations from my program, in fact one of my favourites is narrated by Hamish Blake!”
5. Set goals
Goals can help with motivation, focus and direction.
“But right now, with so much uncertainty and a feeling of groundhog day, perhaps setting a goal is the furthest thing from your mind. I assure you that if you do, it will help,” he said.
“Personally, I work in 28 day blocks, they’re long enough that you can get results but it’s short enough that you will maintain your focus and see it through.”
It didn’t have to be hardcore either.
“(Ask yourself) ‘Can I do 5000 steps a day, can I have 5 alcohol free days per week?’,” he said.
“Simple, healthy habits that when you add it all together you feel so much better.”
Wood said the key points were to get your body moving for 30 minutes a day, eat well more often than not and remember – progress not perfection.
To find out more about the at home workouts built by Sam, visit 28bysamwood.com
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Contact Grace at grace.mckinnon@news.com.au
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