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If you don’t have a goal, it’s hard to be motivated to workout for your goals. If your goal isn’t specific (e.g. just general fitness), it will prove to be very difficult to have the motivation or knowledge of how to achieve the goal.

Have you ever struggled achieving your fitness goals, after spending hours, days and weeks at the gym? Have you ever been discouraged or distraught at the thought of slaving away at the gym — and virtually getting nowhere with your results? One main root of the problem of not seeing results in the gym is the actual lack of a tangible, realistic, and specific goal!

Unfortunately, I see many clients and gym goers frustrated from the root of a very similar problem: no tangible fitness goal. In this blog I will discuss three components of goal-oriented fitness and how to achieve the results you want to see!

 

  • 1. Set Your Goal
  • 2. Plan the Attack
  • 3. Have the Confidence to Follow Through

Set Your Goal

The first component is simply setting a real goal. If you don’t have an achievable fitness goal, it will be extremely difficult to be motivated to see results. Going into the gym day after day spending hours on the treadmill and various cardio machines (while very respectable to the effort it requires to get your butt up and going to the gym) isn’t going to ultimately get you those six pack abs you so desire. Doing heavy back squats to get better at playing basketball might help you jump higher, but won’t improve your overall game. Benching 300 lbs might give you a barrel chested look, but won’t make you more explosive. Doing sit ups 5 times a week might help you have a lean stomach but won’t help you hike Mt. San Gorgonio.

Mt. San Gorgonio, October ’17

It’s crucial to first set your goal because the types of workouts you should do will vary greatly depending on your goal! Training for endurance is much different than training for strength, or explosiveness. If you want to look great for your wedding coming up in a few months, that style of training is much different than wanting to be the best volleyball player on the court. Having a plan of attack, and then executing the plan, is a much more effective way of training than wandering in the gym and hoping you get an open bench or some dumbbells to do some curls!

Think for a second now and establish your fitness goal(s).

Got it? Fantastic!! Now that we have established some realistic, achievable goals, the first step is completed. The what is done. Now how do we get there?

Develop the Plan of Attack

The second step to proper fitness goal planning is to develop a plan of attack. This ultimately comes down to programming! The time it will take to achieve your goal, what muscle groups need to be trained, how they need to be trained, and in which way to most effectively achieve your goals safely and efficiently all need to be tailored to your goal.

For example – if you want to become your absolute best in your sport, identifying weaknesses in your game is crucial, and building those strengths from the ground up can give you a whole new level of confidence on the field. If training for sports with a lot of running, e.g. soccer or lacrosse, you will want to build your legs up mainly in the strength/endurance style of training. One of my favorite exercises for strength and endurance is Bulgarian split squats. 4 sets of 12-10-8-6 reps is a super effective way to build leg endurance while building strength and all the while burning more calories with the core stabilization required by the movement as well!

When training for functional fitness, health and wellness, having more energy throughout the day, or strengthening your body in resistance to aging, your programming will require more static and isometric exercises. One of my favorite exercises for postural control and spinal stability is planks – you can do them everyday. I like to do 3 sets of 1min each.

When training for fat loss (beach season) programming would incorporate more HIT training or super-setting. One of my favorite exercises to get ready for the beach is a circuit of burpees, kettlebell swings, jump rope, box jumps, and medicine ball sit-ups. 3 sets of 30 seconds (or reps) each with no rest in between and then one RI (rest interval) after each set for 45 seconds. You’ll feel the fat burning!!!!

Depending on your goal, the exercises you do – and how you do them, can change drastically. The key is to make sure your workout program is aligned with your goal. Only then will you be able to fully achieve your goal!

Have the Confidence to Follow Through

The third component is knowing you can achieve your goal. How can you know? – by getting a professional trainer to teach you training styles and techniques to quickly accomplish your goals and have fun while training! I’ve learned to concentrate on what I do best, and work with other professionals (CPA, doctor, massage therapist, etc.) to help me be my best. At the core of it, this third component is crucial. You have to believe and have the confidence that you can achieve your goal. Knowing why and how are as crucial as having the confidence that you can do it. Working with a professional trainer provides both the HOW and the confidence that it can be done!

Take the First Step. Let’s Achieve Your Goals!

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For all the busy people out there with no time for the gym, this blog is for you! I know it seems daunting to think about working out for hours, using unfamiliar equipment, and trying to plan the perfect workout. However, it does not need to be that complicated nor time-consuming to get up and sweat. All it takes is 30 minutes to get into awesome shape and start seeing results now! The secret to this quick and efficient workout is something called Circuit Training.

  • 1. What is Circuit Training?
  • 2. What are the Benefits of Circuit Training?
  • 3. How Do I Get Started with Circuit Training?
  • 4. Do Don’s Upper Body Circuit Workout!

What is Circuit Training?

Circuit Training is the ultimate collaboration of strength and endurance for your workout. It combines simple exercises to target specific muscle groups with no rest in between. In essence, all you need to do is choose your exercises, gather your equipment, and jump right in! The most amazing aspect of Circuit Training is the fact that you can build yourself the perfect routine:

Just starting out?

Great! Focus on body weight exercises to get yourself used to working out.

Want to build muscle?

Perfect! Make sure you target higher weights with less reps, that way you can build muscle and get a cardiovascular workout!

Want to lose weight?

Awesome, focus on a lot of cardiovascular movement and less weights to get yourself burning calories and sweating!

Want to turn into a penguin?

Very cool, but as of now I don’t think Circuit Training can help with that…. I do love penguins though.

What are the Benefits of Circuit Training?

The beauty of Circuit Training is that is has unlimited possibilities for you to explore. You can combine any type of exercise into your Circuit to target the body part you want to focus on. Not only does this prevent you from getting bored, but it also allows you to combine strengthen and endurance to give you maximum results. These Circuit workouts typically only last for about 30 minutes as well, so time will never be an issue when trying to plan your week at the gym!

How Do I Get Started with Circuit Training?

Although it may seem daunting to get into, Circuit Training is one of the easiest styles to start with! The only items you need to get started with your workout are :

  • A timer
  • A written plan for your workout
  • The proper equipment for your written plan
  • 30 minutes of your time

Once you have all the necessary materials, it is time to get into the planning. Here, you can customize your routine to focus on upper body, lower body, core, conditioning, and flexibility. Personally, I like to target a specific area, such as upper body, to isolate my workout in that area. Once you decide what area(s) you want to focus on, it is time to choose the exercises. The beauty of Circuit Training is that you can choose the exercises you like! These exercises can be on a machine, with dumbbells, with kettlebells, or with no weight at all. For the sake of simplifying, I will share with you a common upper body Circuit workout that I use on a weekly basis!

Upper Body Circuit

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Perform each exercise for 30 seconds (choose whichever weight allows you to go for 30 seconds), and rest 10 seconds after completion

1. Cable Machine Bicep Curl

2. Chin-Ups

3. Dips

4. Cable Machine Tricep Pulldown

5. Dumbbell Shoulder Press

6. Forward & Lateral Two Way Raise

7. Kettlebell Single Arm Row (Switch arms at 15 seconds)

8. Pull-Ups

9. Planks (Regular, Left, and Right – hold each for 30s before going to the next)

10. Jump Rope

At the end of the first round, rest 1 minute. Do 3 rounds total

This is a super workout that gets your upper body, core, and overall conditioning in under 30 minutes! I love this style because I am constantly trying to maximize my time in the gym and be efficient. I KNOW if you are reading this, you are the same way as I am. You want to get in and out of the gym — and you want to leave sweating. That is why this style is perfect for your goals. Go ahead and give this style a try on your next visit to the gym. You will be so happy that you did and never want to go back to anything else.

If you have any questions or would like an introduction to this style of training, please check out our Complimentary Consultation at Iron Orr Fitness. We can explain Circuit Training in more detail and get you in awesome shape in less than 30 minutes a day!!!!!

Take the First Step. Let’s Achieve Your Goals!

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🌟New week, new star client!🌟 A HUGE round of APPLAUSE for our newest Client of the Week: ALLIE! Allie has:

  • ✓ LOST 15LBS FAT!
  • ✓ CAN SQUAT 185 x 4! 

PLUS, Allie has learned mental strength strategies from her exercising routine with trainer Mark Lambson which she is able to use to deal with stress in every day life! You’re awesome, Allie!🌟

Congratulations Ali….4-PEAT!!  This guy is an absolute beast!!! He has lost 11% body fat, and lost 42 lbs. of total body weight in 4 MONTHS! An early and earned Christmas present!!!   This is exactly why you want in a personal trainer.  Matthew F., Ali’s Personal Trainer, is on FIRE!  Great Job Team, really WELL DONE!

For many of us, we struggle trying to unlock the most efficient and healthy way to lose weight, get lean and be healthy, but it evades MOST of US!  We continue to struggle, gain more weight, get dejected and eat more.  Only for the cycle to repeat year after year after year… until today.  Make today the day you choose a better tomorrow by contacting one of our trainers.  For instance, Mouza’s trainer, Chelsey, is one of our top notch Certified Personal Trainers in San Diego with incredible skills as a phenomenal Weight Loss Trainer!  She would be more than happy to help your quick journey of your better YOU!  No Memberships, Free Class & Free Parking for all of our Clients!  

 

  ✓ ⬇️ LOSING BODY FAT: -11%🔥🏆

  ✓ ⬇️ TOTAL FAT LOSS: -42 lbs.😲🌟💪

Why Am I Not Seeing Results During My Weight Loss Journey?

Are you in the boat where you have finally made the decision to lose weight? Have you gone to the gym, changed your diet, and still not seeing any results? Well, you are not alone. Many of us have made the same decision and seen the same results; no results; repeatedly. Trying to lose weight is not easy, but you knew that going into the challenge. So why are you not seeing results? I will go over 4 small but very common mistakes people do when embarking on their weight loss journey.

 1. Your Goals are Not SMART

Many of us when asked if we have goals would scoff at the inquisitor and say, “of course I have goals” and start rattling off things we hope to achieve without giving it much thought. SMART goals is an acronym for Specific, Measurable, Attainable, Relevant, and Time bound. If at the beginning of your fitness journey, you just told yourself you wanted to lose weight, but then just left it at that, then your vague goal probably reflects your results. Very vague. When setting a goal for yourself, make sure the goal is specific, not too broad. Measurable, so you can track your progress. Attainable, so you can actually complete your goal. Relevant, to keep your goal from taking a tangent into something totally different. Last, but not least, Time bound in order to keep you from procrastinating. If your goal meets all these criteria, then you are starting your weight loss journey off on the right foot.

2. You Don’t Warm-Up or Cool Down

I get it. You wake up in the morning pumped to get into the gym and start your workout. Many of us have a limited amount of time to work out, so warming up and cooling down might seem like a big time waster. The fact is, not only does warming up and cooling down help prevent injury, it also helps your body output as much energy as possible during your workouts and burn more calories after you are finished. Warming up is a gentle jump start for your muscles and to get your heart pumping more blood throughout your body. After your workout many just go home and relax or go to work and sit in a chair. Incorporating a cool down will prevent your muscles building up with lactic acid, stretch your muscles to prevent injury, and help your body burn more calories throughout the day, even after your workout.

3. Something is Wrong with Your Diet

There are so many diets, cleanses, detox’s and other weight loss supplements out there it’s no wonder nobody knows the best diet to lose weight. You have tried every supplement and diet out there and you still aren’t seeing any results. Diets, even for professional athletes are very specific to the person, so the only way to truly know what diet is best for you is by trial and error. Since our bodies and genetics vary greatly, to tell you a specific diet to follow would be misleading. Rather, if you aim to eat unprocessed foods, whole grains, and essential fats and nutrients, you should be setting yourself up to succeed.

4. You Skip Recovery Days

I have seen this way too many times. Someone decides to really attack their fitness goals and wants to work out everyday of the week. The equation in your head may be pretty simple, workout more + burn more calories = lose more weight. The fact is, your body needs recovery days in between to rest, recover, and build from the workout you just did. If you do not throw some recovery days in between your workouts you risk injury and wearing down your body. I have seen a friend workout his body in to exhaustion, making him very sick in the process. Don’t sprint to the finish line, rather trust the process you set out for yourself and do it right.

 

You may be the person that has tried everything to lose weight and gain muscle. You may have hit the gym and changed your diet only to see the same meager results. Do not be discouraged! Take a step back, re-evaluate, and remake your SMART goals. There will be times you fail and want to give up. Stay the course and trust in the process.

If you are having trouble making a process for yourself or tried and tried again without seeing any results, maybe it is time to schedule your FREE consultation with the best personal trainers in San Diego.

 

Come visit us, Iron Orr Fitness, today to receive a FREE Complimentary Consultation. We are the premiere Personal Trainers in San Diego!  We have a wide range of personal trainers to fit your personality and fitness goals; both male and female personal trainers in San Diego!  We will give you a medical grade body composition test, a 20min workout/evaluation with one of our certified personal trainers and develop a plan to help you reach your fitness goals.

 

 Ready to Start YOUR Full Body Exercises with a Professional Personal Trainer?

 

Reach out to Iron Orr Fitness to take your health to great heights🔥

Have you been telling yourself you are going to lose weight? Tried every weight loss supplement on the planet only to see mediocre results or gain all the weight back after a short time? Well, you are not alone! Almost all of us have had that thought at some point or another. The problem often is not your drive or motivation to lose weight, but rather many outside influences making it hard to stay consistent. If only there were some easy tips so on those hard days you won’t stray away from your fitness, you can stay on track. Here are 5 easy tips you can use to lose weight.

Breakfast is for Champions

 

We have all been pounded with the idea that breakfast is the most important meal of the day. While every meal is important in the grand scheme of things, breakfast sets the tone for the rest of your meals throughout the day. For a lot of us, breakfast can be a hard meal to fit in. Mornings can be hectic and most of us don’t have the time to sit down and make sure we are getting a healthy breakfast before we start the workday. In fact, I bet most of us skip breakfast all together. Supplementing your protein and carb intake is the best way to go If your mornings are crazy and you can’t find the time to make breakfast for yourself. Remember, a protein bar or a protein better than no breakfast. This will jump start your metabolism while also giving your body the correct nutrients to perform throughout the day. This does not mean you can eat cake in the morning and call it breakfast! Proper nutrition is a must.

No Carbs After Lunch

If you are really trying to cut down on those pounds and reduce body fat, this is the most important rule of them all. If you are eating breakfast and lunch and giving your body the correct number of calories, your body does not need carbs after lunchtime. You have already given your body the amount of carbs it needs throughout the day at breakfast and lunch. All the carbs you ingest after lunch are insignificant, will raise your glycogen, and gets stored as fat for a rainy day. This is why breakfast is such an important meal. If you get your required carbs and protein during breakfast and lunch, there is no need to get them at your afternoon snack or dinner. The more carbs you ingest later in the day, the more likely they will not be used and stored as fat. Therefore, protein and vegetables only after lunch!

Lunch is Your Most Balanced Meal

You might be one of those people that have a hard time getting breakfast in or make dinner your largest meal. If so, you should really try and make lunch your most balanced meal. You now already know that your body doesn’t need a lot of carbs after lunch. Henceforth, if you don’t get the required calories during breakfast, your body will be craving these nutrients during lunchtime. When we say most balanced meal, we do not mean the largest meal. Balanced refers to the nutrients in the meal itself. Eating a massive cheeseburger is not a balanced meal because it has protein and carbs. Rather, it is packed with loads of unnecessary sugars and dairy that your body will not use. If counting calories isn’t your strong suite, you may want to use a meal tracking app like MyPlate or MyFitnessPal.

Only Protein and Vegetables for Dinner

If you haven’t noticed already, losing weight is mostly about diet. Since we know now that you shouldn’t be eating carbs after lunch, what does that mean about dinner. It means you should only be eating a protein and a vegetable during dinner. We all love the hearty steak and potatoes meal. The problem is, our body doesn’t need it. We may love the taste of a Ribeye steak that is perfectly marbled with fat. Mixed in with some delicious buttery mashed potatoes. Our taste buds will thank us, but if you make that a habit, you will put on the pounds fast! Later in the day, our body already has its’ stored energy. If you absolutley need a late night snack, fruit is the best way to go. For Dinner protein and vegetables only!

Protein Intake is Key

The appropriate amount of protein supplemented in every meal is key if you want to lose weight. The appropriate amount of protein you need to incorporate at every meal is calculated equation that is often debated. The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This calculates the amount of protein that should be consumed for a sedentary man and woman. This amount is bare minimum to prevent deficiency, but far from the ideal amount someone needs to ensure optimal health and body composition. If you want to lose weight, your protein intake should be adjusted depending on your lifestyle. If you do not get the right amount of protein at every meal, you risk your body being deficient, which in turn hurts your chances at losing weight and building muscle.
In conclusion, if you follow these 5 easy tips, you will give yourself a great chance at losing weight. Everyone’s body is different, so the amount of time it takes one to lose weight and the amount of weight loss will differ. However, if you follow these tips, I bet you will not only feel better, you will see results! Diet is 80 percent of the weight loss battle. So, maybe instead of concentrating how much weight you are benching, you should put that effort into your diet.

If you are having trouble seeing results during your weight loss journey or want more diet education to help you in the battle to lose weight, you might want to think about working with a personal trainer!

We were voted BEST PERSONAL TRAINERS IN SAN DIEGO 2020 by San Diego Business Awards and rated BEST GYM IN SAN DIEGO 2019 by Expertise.  We only hire Elite Certified Personal Trainers in San Diego with varying levels of experience in athletics from the Olympics, Professional, Collegiate, Competitive Power Lifting, to general fitness.

We have a wide range of certified personal trainers that can help any individual at any experience level. We even have a certified nutritionist on staff for all your dietary needs and advice. CALL or TXT 858.255.0367 to schedule your COMPLIMENTARY consultation today!

We will do a full fitness assessment with no strings attached!

 

Your fitness assessment includes:

–            Full body comp assessment

–             20 min low intensity workout

–             Goal Planning

–             Nutrition Planning

Exercise has always been a great way to stay grounded when you’re feeling stressed, but it’s especially important given today’s circumstances. Staying healthy has now become a priority for people all across the globe, and working out during this time is a great way for you to stay sane, too. To help you break a sweat while stuck at home, here are some ways to make sure you keep safe.

Start Slowly

Even if you’ve been exercising before, it’s best to use this time at home to revisit the basics. Although Verywell Fit’s guide to slow weightlifting does admit that there’s inconclusive evidence regarding whether this is better than regular weightlifting, slow repetitions still allow you to build muscle while also preventing the risk of injury. Starting slow is a mindset that can be translated to lots of other exercises too – for those who practice Pilates, you’ll find that slower repetitions actually burn a lot more!

Pace Yourself

On that note, it’s equally important to pace yourself and make sure your muscles don’t get overly fatigued. Since you’re just at home, it can be tempting to work out hard every day. However, over-exertion can compromise your immune system and leave you feeling worse off. If you want to keep moving just even a little every day, you can break up your training days with some stretching and recovery. Healthline states that a consistent yoga practice can potentially improve your breathing, which is sure to help you on the days that you do train.

Track Your Metrics

It can be easy to lose track of proper form while working up a sweat, which often results in a slippery slope towards getting injury. This is why NURVV’s coaches recommend that runners track factors such as foot strike and cadence in order to point out which parts of their running style are making them prone to injury. These metrics are especially useful for those who have a treadmill at home or a garden big enough to do quick sprints in. For other exercises such as indoor biking or skipping rope, tracking your heart rate can point you towards the parts of the routine that push you the most, which can then help you re-evaluate whether you’re working hard or working smart.

Workout With Someone

You may not be able to physically exercise alongside other people just yet, but working out by using a video makes you feel less alone while also providing you visual cues to make sure you’re moving right. USA Today’s list of Instagram Live workouts shows just how many trainers and athletes are reaching out in the best way they know how, by making sure people at home are still moving. The good news is that there are workout videos for almost any kind of exercise you can think of, whether you want to lift weights or do some Zumba.

Working out at home is supposed to help keep your anxiety at bay, but not at the expense of getting injured. Our post on the 3 Keys to Recovery After Your Workout emphasizes that stretching is also part of any sustainable exercise regimen, so don’t forget to do some quick recovery stretches right after your workout.

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The fitness industry, particularly gyms, was one of the first to close down when the coronavirus pandemic struck. Such a move has, more or less, dealt a blow on people’s motivation to exercise.

How can you have the drive if there are no tools available or people you can work out with? As if people needed more alibis to not exercise, huh?

However, what is heartening is that trends in global mobile app downloads did show that a lot of people almost immediately looked for ways to keep their workout routines going.

People sought alternative methods for them to exercise in the comfort of their homes. That said, the coronavirus changed exercise by virtue of people’s relentless desire to keep fit, especially in a time when maintaining one’s health is of the utmost importance.

A BOOST IN REMOTE PERSONAL TRAINING

With the closure of gyms, it is only logical for people to turn toward online means to minimize them. Besides a rise in interest in fitness apps, gyms also started offering their services via videoconferencing platforms like Zoom.

A couple even offered free workout sessions to reach out to people looking to keep their health in check while on quarantine.

Such a setup fits the restrictions of the pandemic to a tee. The workout sessions are done with zero contact but seamless communication via crystal-clear video and audio is maintained.

Without a doubt, it is the safest fitness route to take for just about anyone. The risk of exposure only increases tenfold once we set foot outside our homes, after all.

Doing workout sessions online have their own challenges, though. For one, it might be harder for the instructor to correct the person doing a specific workout. It is often advised for the online instructor to accurately demonstrate each exercise to the person.

And, again, the value of online live sessions is that it retains the human touch when undergoing any kind of personal training.

It is a personal trainer’s job to motivate and coach, after all, and fitness apps that rely on pre-recorded workout routines you can freely watch on platforms like YouTube simply do not afford that advantage.

Such arrangements are not limited to just workouts alone because most yoga sessions can practically be done via any kind of videoconferencing as well.

PEOPLE OPT TO EXERCISE SOLO OUTSIDE

Nothing compares to the perks of being able to exercise outside. Nature has inimitable healing properties conducive to our entire well-being, after all. Since social distancing is enforced in most places, many are encouraged to go solo when exercising outdoors.

Walking, cycling and jogging are still viable workouts, but there is certainly a noticeable difference in the fact that the social aspects of these physical activities have been removed.

Sure, there are still places where you can jog or walk that tend to have high foot traffic, but it is smart to just avoid them altogether. It would also not be an uncommon sight to see people bringing hand sanitizers along with them.

Overall, there is definitely hovering anxiety about contracting the virus every time people go out. It will not be farfetched to say that exercising outdoors; even when you are adhering to social distancing guidelines, still poses a great health risk for people of all ages.

GYMS HAVE REOPENED, BUT THEY HAVE CHANGED

And you will find that most of them are unrecognizable. In the US alone, many gyms are imposing plenty of restrictive guidelines to all people meaning to use their facilities. To give you a lucid picture of how much has changed, here are but some of the said guidelines you can expect most gyms to have:

  • Frequent hand and equipment sanitization is a must.
  • Masks are not required but people are still encouraged to wear them.
  • Post-workout showers are banned.
  • A distance of 6 feet should always be maintained by all gym-goers. Equipment is placed 6 feet apart.
  • Group classes are only limited to 10 people.
  • A lot of regular disinfection will also be practiced by the staff.

These are but some of the restrictions you can expect, and as you can see, gone are the days when they will be teeming with gym buffs.

A LOT MAY HAVE CHANGED BUT EXERCISE IS VERY IMPORTANT NOW MORE THAN EVER

The consistent threat of the coronavirus warrants all of us to keep our body and mind in top shape. Admittedly, this can become nothing short of a herculean challenge if we are constantly bombarded by our worries and the limitations that arose from the pandemic.

That said, exercise provides the best outlet for us to dispel most of the negative impacts of coronavirus.

Studies have already proven that doing any kind of moderate-intensity exercise can directly boost our immune system.

Complement this with immunity-boosting foods, and it pretty much gives you the peace of mind that you are. The same rings true for the positive effects of exercise on

Is it any wonder then that people are still fighting tooth and nail to get their workouts done?

Can we blame or ridicule them for using home items and pieces of furniture as replacements for actual gym tools?

Of course not! We should laud them, even. For they are not letting the pandemic, however vast and terrible its impact has been, shackle them or drive their motivation down.

This is also why people choosing to be sedentary should realize the sheer value of regular workouts.

Even keeping yourself moving should prove to be enough to aid your body gain the advantages mentioned above. Ultimately, you owe it to yourself and your loved ones to mitigate the effects of the coronavirus on your daily life.

CONCLUSION

Indeed, people are continuing to adapt to the on-going massive changes happening in the world of fitness due to the coronavirus outbreak.

That said, we should definitely encourage more people to do so. Studies have already shown that the pandemic has only led to people becoming more sedentary. Otherwise, the long-term health consequences will be nothing short of devastating.