61: Being Gymless and "Help! I'm Losing My Gains!"

05/06/20 • 20 min

Are you one of those people on lockdown and worrying about "losing your gains"? A lot of people are concerned about this, but in case you don't even know what I mean by that, it basically just means losing muscle mass or strength, that you probably worked really hard for. You might be struggling to feel like you can do adequate resistance training or strength training at home in order to prevent that from happening. I'm here to help you!

Before I go any further, I feel a need to address the potential people out there who respond to things like this by saying "I can't believe you'd care about something so shallow when people are out here dying". I get it. You're entitled to that outlook. I get both sides. But today is not for the people who say to "relax" and not worry about it. If you want to relax, that's cool, but today is for the people who are concerned about losing the progress they've made.

The biggest and most significant thing I can say is that a lot of people will have to make a big mental shift in order to get out of their own way in order to minimize strength loss or muscle mass. I'm going talk about some things you can do if you're concerned about losing gains, but if your ego is in the way and telling you things like "Yeah, but that's not heavy enough" or "These bodyweight exercises are not going to do anything for me" — First of all, you're wrong. Second of all, if you hang on to those excuses, then you honestly should accept your fate and start saying the truth, which is that your ego is in the way you're just going pout about it until the gym opens again.

If you honestly have concerns about losing strength or muscle mass but you find that you just don't know what to do, then I'm about to help you with that.

Here is the oath that I'd like you to take to commit to bodyweight workouts:

I (state your name ),

hereby declare

by the powerlessness that I feel from having to stay at home

without access to heavy weights or the gym

promise to put my ego aside

To trust in bodyweight training

To make the most of this situation

So that I will feel empowered

To maintain strength

and minimize muscle loss

So that when the gyms open again,

I will feel ahead of the game

And ahead of the people who chose

to allow their ego to steal their gains during quarantine time.

Keep in mind this oath that you just took because your ego is still going to tap you on the shoulder and try to strongarm you into not putting in effort.

What else you'll learn in this episode: • Will cardio cause you to lose more muscle and should you do cardio during lockdown? • Putting your ego in check if you think bodyweight exercises aren't tough enough • Ideas for stairs to challenge your lower body • Why bodyweight exercises work for 99% of the population • How to add variations to make things more interesting • How to use range of motion, tempo and high reps to your advantage • How to make a 5 lb. dumbbell feel like 50 lbs.

I dare you to try these ideas. See how it goes. If I'm wrong after the gyms open, then I'm wrong. But I've been doing this for a long time so I think I know what I'm talking about. Post yourself doing these ideas on social media with the hashtag #ProveFitFizzWrong

I DARE YOU! And I'm going to need that social media proof of you doing these ideas at home for it to count if you plan to prove me wrong when gyms open again.

If you enjoyed this episode, please share it with a friend....and have them prove me wrong too (wink, wink) Subscribe and pretty please leave a review for the show...I would love that OH so much!!

Keep doing the best you can, and until next time, breathe, stay strong, and always celebrate victory!

I’m Kelly Wilson, owner of fitfizzstudio.com and I’m a certified trainer, nutrition coach, behavior change specialist, autoimmune disease educator and I’ve worked in the health and fitness industry for over 25 years. I am here to help you ditch the gimmicks, finding strength through your struggles, give you the knowledge for making the smartest choices for your own health and to remind you to celebrate victory along the way.

If you honestly have concerns about losing strength or muscle mass but you find that you just don't know what to do, then I'm about to help you with that.

Here is the oath that I'd like you to take to commit to bodyweight workouts:

I (state your name ),

hereby declare

by the powerlessness that I feel from having to stay at home

without access to heavy weights or the gym

promise to put my ego aside

To trust in bodyweight training

To make the most of this situation

So that I will feel empowered

To maintain strength

and minimize muscle loss

So that when the gyms open again,

I will feel ahead of the game

And ahead of the people who chose

to allow their ego to steal their gains during quarantine time.

Keep in mind this oath that you just took because your ego is still going to tap you on the shoulder and try to strongarm you into not putting in effort.

I DARE YOU! And I'm going to need that social media proof of you doing these ideas at home for it to count if you plan to prove me wrong when gyms open again.

If you enjoyed this episode, please share it with a friend....and have them prove me wrong too (wink, wink) Subscribe and pretty please leave a review for the show...I would love that OH so much!!

Keep doing the best you can, and until next time, breathe, stay strong, and always celebrate victory!

Previous Episode

60: Embracing Nutrition, Healthier Cooking and Retirement with Tim Rucinski

Hello FitFizz friends! Please note that this episode was recorded roughly two months before COVID-19 had America sheltering in place. So if anything we say doesn't quite sound aligned with how the world has changed as of April 2020, that is why.

It was such a pleasure to interview Tim Rucinski! Tim is mostly retired, but he is also a health coach, certified personal trainer and also a freelance writer. He's made significant health and physique changes recently and now he's helping others do the same. I wanted to ask Tim to be on the show to be a voice for the retired demographic and maybe change some mindsets about what's possible no matter what your age is. Tim and I know each other from Twitter for many years and he's taken the time to give me encouraging words in the past when I going through some rough emotional times. He has always had an uplifting vibe about him, but even more so now than ever before!

At age 63, Tim is a great example of how age is so much more irrelevant than most people make it out to be. For those of you listening, if you haven't listened to episodes 34 and 35 please listen to those and you'll hear how much I strongly feel that age is all about perception. I think that most people would probably agree with me that "retirement" age is not what it used to be. Listen to hear all about Tim's positive outlook on age and what he does to stay lean, healthy and energized!

Here are some of the highlights from this interview: • Tim's recent weight loss journey and what led him to change his lifestyle in his 60s • What he did to avoid going on cholesterol medication • Dealing with a torn rotator cuff, surgery, gaining weight, then meeting a health coach who helped him with a fresh start • The value that Tim found in looking at food in a new way • The value that Tim found in working with a personal trainer • Cooking for fun while prioritizing sensible nutrition • Learning to smarter habits that align with healthy goals • The importance of taking before/after photos and body measurements, especially if it makes you uncomfortable • Mindset and belief in yourself • and lots more!

Here is where you can follow Tim on social media: https://www.facebook.com/tim.rucinski https://www.tumblr.com/blog/mstrtim; https://twitter.com/mstrtim https://www.instagram.com/mstrtim/ https://www.linkedin.com/in/mrtimrucinski/

Until next time, breathe, stay strong and always celebrate victory!

Please subscribe, leave a review and share this podcast with a friend!

The information shared is for educational and informational purposes only. It should not be interpreted as an intent to diagnose, treat, cure, heal or prescribe.

Next Episode

62: What's Your Chronotype? How Sleep Tendencies Are Genetic

Today is about chronotypes. Are you a Lion, Dolphin, Bear, or Wolf? Listen and find out why you are the way that you are with your sleep habits. When you understand this and what your own body needs to operate optimally, that empowers you to use your energy more efficiently.

Your chronotype is embedded in your DNA and so knowing your chronotype and learning to stop fighting against it can improve your life because if you stop fighting it, you'll feel more rested.

Here's what else you'll learn in this episode: • what the characteristics are for the lion, dolphin, bear and wolf chronotypes • what it means if you think you're not any of them • why you should respect your chronotype in order to take charge of your overall health • what your natural waking/sleep times mean • which gene determines your chronotype • what it looks like to plan your life around your chronotype • dealing with the chronotypes of kids and spouses • how school and work are not set up to deal with different chronotypes • all chronotypes are created equal — nobody's sleep schedule is superior to another.

Think about what you can do to reclaim lost energy and reclaim power over your sleep by keeping it consistent and setting boundaries as needed. And until next time, breathe, stay strong, and always celebrate victory!

In case you're new to the podcast, I’m Kelly Wilson, owner of fitfizzstudio.com and I’m a certified trainer, nutrition coach, behavior change specialist, autoimmune disease educator and I’ve worked in the health and fitness industry since *sing...199...4! I am here to help you optimize your energy, ditch the gimmicks, find strength through your struggles, give you the knowledge for making the smartest choices for your own health and to remind you to celebrate victory along the way.

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