Working Out From Home: How to Get Results and Stay Motivated Without Getting Overwhelmed or Hurt - Perseverance Movement Specialists & Pilates
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Working Out From Home: How to Get Results and Stay Motivated Without Getting Overwhelmed or Hurt

Working Out From Home: How to Get Results and Stay Motivated Without Getting Overwhelmed or Hurt 1

Working From Home On The Rise

 Recently trends, and especially during the current situation, working from home has demonstrated an increasing trend upwards. In fact, 24% of people who remotely or at least once a month notice benefits like improvement in their overall happiness and productivity. 

As more and more people are shifted to work from home either by choice or otherwise, it can be all too easy to get comfortable with the “casual” rhythm of life at home, where schedules, routines and even the days start to blend together as you aren’t physically “showing up” somewhere. It can be challenging to not let yourself get too comfortable and loose structure in your day, especially as it relates to diet and exercise. Keeping active while working from home, and making your health and wellness a priority is essential to maintain balance, prevent illness, injury and improve your overall enjoyment of life….especially right now. 


How to get started with fitness from home

Your favorite fitness studio, club or gym may be closed temporarily right now, and you are probably a little worried about how you can stay in shape, maintain the gains you worked so hard for…and avoid gaining weight from sheltering in place.

Exercising from home doesn’t mean you have to invest in loads of money in gym equipment, converting the garage into a private studio or cross fit gym. Starting a workout routine from home, staying motivated to move daily and get results, can be easier than you think. But find the right fitness program that fits you, or even “knowing” what your body needs right now may be causing you to stall to get started.

Or if you are like many people, they are just cycling through the endless videos on YouTube, or just “kinda” putting a few movements together or relying and reproducing a friend’s or partners routine…..which can be a disaster leading to workout drop off and injury. We will cover what are the safest and best programs to get started with and Specialists that are available to help you get started. 


Start Safe

If you have not been active for a while, you may want to check in with your health care providers, especially if you are over 50 or have health conditions such as heart disease or diabetes. It is also important to work with a Specialist that can help you find effective exercises and make sure you are doing a safe and balanced routine that involves; stretching, balance, stabilization, strengthening, cardio and restorative release work. 


Set S.M.A.R.T. Goals

Having and establishing clear and realistic goals is an effective way to stay motivated and avoid getting bored or burned out. You will find if you actually write down your goals on paper your more likely to achieve them. It is also effective to break them down into smaller achievable goals, monitor your progress and enjoy reaching each milestone on your way to that BIG goal you have set. 


Ensure your Equipment and Environment is Adequate

Like I said you don’t have to go out and spend a lot of money or remodel a room in your house. But you need to make sure you aren’t trying to Macgyver materials around your home to double as Olympic  weights. Check your shoes. Are the soles worn unevenly? Are you trying to get away with wearing walking shoes, hiking sandals or shoes to double as running shoes? Make sure your shoes are made for your chosen activity and replace them as they start to show wear – usually every 4-6 months. 

De-clutter your workout area, so you can move freely and safely. Make sure the surface is clean without hazards, you may also have to corral the kids or pets in another room so you or they aren’t injured. 

To have a balanced set up, depending on your activity of choice, getting a good exercise mat, bands, simple hand weights and balls can be a solid foundation for a comprehensive routine. Need help find equipment? Check out the equipment we use in our Specialty Pilates and Fitness classes, you can find everything you need to strengthen, stretch, release and restore your body.


Set Your Schedule 

While having 24 hours available seems like a lot of time, the fact is, it almost never feels like enough. Especially right now, with online meetings, homeschooling and all the housework that is literally staring you in the face all day…so many distractions and interruptions that can cause your exercise time and routine to slowly dwindle to a few minutes here and there. 

The best to get going with your working from home exercise program is to make time for yourself. I know it’s easier said than done, the starting may be the most difficult part, but once you get going and you have a couple consistent workouts in your body will literally crave the movement and routine! 

But if you can start to find a set time each day dedicated to exercise, you are already creating the momentum you need to stay consistent, see and feel results and enjoy a healthier, happier lifestyle. Try to schedule at least 30 minutes of exercise or healthy movement each day when other commitments won’t get in the way. 


How to Set time for yourself:

  • Set your morning alarm one hour earlier and get that routine checked off your daily to-do list first thing.
  • Block off time on your calendar, so you’re reminded when it’s time to get up, stretch and move(this is pretty important as everyone is sitting so much more right now).
  • Make your lunch break your workout break(this is a great way to reset midday and get a boost to carry you through the rest of the day, it can also help curb over snacking and eating) Check out our VIRTUAL Pilates Express mid-day classes if you want a fun and easy way to get the workout in and back to your day. 


Make Sure Your Program is Balanced

The ideal exercise program is well-rounded and incorporates aerobic, targeted strengthening, flexibility, restorative and release movements. Your program should also take into account what demands, the amount of activity or inactivity you are currently doing. The single factor that leads to pain and injury is when people go from the two extremes of sitting all day and then expecting they can just throw on shoes and go running, cycle and walk for hours or jump into heavy lifting when they are all bound up or weak.


Push Yourself Slowly

The pressure to “see” results or gauge your “success” against another person can be a disaster. Build up gradually, listen to your body everyday and give yourself to grace to reach your goals. This sensible approach will help you avoid injury and stay encouraged about your progress. 


Keep It Fun to Avoid Boredom and Burning Out

Exercise is a lot easier and you’re more likely to stick with it if you keep it fun, fresh and enjoyable. Pick the type of activities that appeal most to you. This may mean trying something new and taking on a new challenge. Try one of our 5 VIRTUAL LIVE streamed Signature Specialty Classes any day of the week; Back and Core Class, Posture and Balance Class, Cardio Sculpt Class and the fan favorite Release and Restore Class. 


Set Up Accountability

Although it is challenging right now to be in the company of others, you can still work privately with an Expert Instructor, get the energy that comes in a group class and from that energizing Instructor. Making your commitment to exercise known and signing up for online group classes with friends, co-workers and family can keep you on track and you can help that loved one too! 


Schedule a Routine Movement Assessment

Get help from an Expert before you just jump on in or play workout roulette on YouTube or Facebook. This is especially important if you have set goals, you are newer to exercise or you are struggling with an ache, pain or limited flexibility right now. Our bodies change over time, as does the season of life and environments we are living in, and it couldn’t be more true right now. 

Having your mobility and movement checked regularly to ensure that your flexibility, strength and endurance is working optimally so you can; run, swim, cycle, hit the tennis racket or swing the golf club like you want will allow you to not only keep enjoying those activities- but to perform them better.


Ready to Start Your Home Fitness Journey? 

Want to start SMART and speak with a Movement Specialist to make sure you won’t get injured or lose motivation first? Get in touch with a Specialist and get the answers and guidance you need complimentary here.


Curious about our VIRTUAL Specialty Fitness Classes

To give you a little taste of our classes you can try some of these short routines. All our Specialty Classes focus on core and back strength, spine and hip mobility, glute and shoulder strength and stabilization, and restorative stretch and release movements to balance out your entire body and work in all plans of movement, just like your body demands every day! 


Enjoy these fundamental to advanced moves, just know that we know how to kick them up several notches and easily modify them for your current ability 🙂


  1. The Pilates Warm-up: Breathing, Marching, Roll Down to Plank Series

Start by taking inventory of how you are feeling and center your mind for the workout ahead of you. As you go through this warm-up flow you will be able to feel if you are a little stiff or tight. This will help you know what areas you need to focus on to help get things moving, if you can push yourself a little more or if today is the day we reign it in a little. You will always be successful if you listen and honor your body, stay in your lane and don’t compare yourself to others. It’s a journey of learning and growing, so enjoy it. 


2. The Core Killing Pilates Series of 5:

The 100’s, Double Leg Stretch, Single Leg Stretch, Criss-Cross & Hamstring Pull

This super series of five fab ab blasting moves target the deepest level of your abdominals, obliques, lower abs and pelvic floor. The deep fluid breathing will help you get in your “zone” and really feel your abs like never before. This series is a sure fire way to strengthen, tone and tighten up your middle, lengthen tight hamstrings, open up those tight hip flexors and keep your back strong and happy 🙂

Listen to your body and have fun…if you were to do this simple and effective routine daily you’d see some pretty remarkable results.

Want to keep whittling that waistline? Sign up for our core and back class or out cardio sculpt class to help you get there! 


3. Super Spinal Articulation and Hip Mobility: The Roll-up, Bridging and Hip Circles

Who doesn’t want a massage for their back? 

The Roll-up will help you see where you are stiff and tight and regain the motion it needs

Bridging is a great way to work on spinal mobility, open up those tight hip flexors and get your Glutes firing. 

Hip Circles will help those tight hamstrings become more supple and free up any stiff achy hip joints.


Is your spine stiff? 

Hip flexors or hamstrings tight?

Our Release and Restore class would be the perfect fit to work on that flexibility and mobility your body needs to be strong and healthy and avoid getting injured.


4. Back Body Strength and Stamina: Back Extension, Frog, Grasshopper and Swimming

We are only as healthy as our back is mobile and strong! 

Working the endurance of your back side is super critical to avoid back pain. Your glutes are your second core so use them, get them firing and strong with these super moves. Don’t worry your CORE will be working the entire time.

Mastering these moves will leave you feeling unstoppable and confident and your posture will look pretty amazing too!

Love that feeling of working your backside? 

Join our Back and Core class and our Balance and Posture and you’ll be able to breeze through this routine in no time!


5. Super Stretch, Release and Restore Flow: Cat- Camel, Upper Spinal Twist, Stretch Flow, and Centering Breathing

Cool it down with some rotation, release and stretching that targets your entire body. 

Enjoy this stretching flow and celebrate all the work you did! 

Nothing can stop you now 🙂


Want more? 

Come to our Release and Restore class every Sunday afternoon!

The movement massage we do is medicine for your body and mind 🙂

We hope you enjoyed the video and hope to see you in class soon! Join us today and start feeling amazing and unstoppable. Check out our class schedule and find your perfect class.

Want the entire sequence of this Pilates Power Flow? Or our Pilates Fundamental Flow? Contact us and we’ll send it your way 🙂

Make sure you subscribe to our YoutTube Channel and Follow us on social as we post daily videos for self-massage, stretching, strengthening, Pilates technique tips and so much more….

Tell us what topics you want us to cover, so we can create and post exactly what you want 😉

Yvonne Castillo

Yvonne Castillo

Dr. Yvonne Castillo is one of Santa Barbara’s leading Movement Specialists who helps active adults become more active, fit, active and independent so they live the life they love without fear, limitation and having to depend on painkillers or procedures. ​ Every day people consult Yvonne looking for the guidance to get them back to their active lifestyles faster and permanently. She helps them understand and address their current performance limitations, individual risk factors and weak links, prevent injury, avoid loss of mobility, flexibility, strength, stability and balance, avoid surgery and protect against falls, slow decline of their independence or the steady increase in aches, pains, stiffness, loss of energy or confidence in their ability to be active like they truly desire to be.​

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