Motivation to Move

Khalym, a Medbelle PCA, is something of a fitness advocate, but has a simple approach. We asked him to share how he keeps motivated and moving every day.

I could say that people constantly ask me for fitness tips, but I would be lying.

Nevertheless, I feel compelled to share some thoughts on the subject.

When it comes to exercising, I’m someone who likes to keep it simple, especially if I’m working out at home.

In general, I’m pretty easily distracted and it takes a lot for something to keep me focused, so when I see workouts online that require more than two or three movements and more equipment than a pair of sneakers, I immediately get a headache.

However, after a lot of trial and error, I’ve developed a fitness routine simple enough to follow every day without getting bored (plus I don’t even need sneakers to do it).

The trick was to set up a few ground rules that would allow me to hold myself accountable.

What works for me boils down to three steps:

1) Keep It Short

The workout couldn’t last any longer than 10 minutes (15 minutes max), which is just about pushing the upper limits of my attention span.

2) Keep It Simple

As I said earlier, I have a tendency to get bored if there’s anything more than just two or three movements.

I personally always opt for squats and push-ups, but I might throw in some crunches here and there if I’m feeling especially adventurous.

I’m also quite partial to lunges, shoulder-taps while holding a plank, and mountain climbers (basically these involve holding a plank and bringing one knee up to your chest at a time resulting in a sort of a running motion).

Each of these focuses on different muscle groups and areas of the body, so my choice is all up to what area I want to train on a given day.

3) Keep Count

I find a simple descending or ascending repetition (rep) scheme helps me feel like workouts go by super fast.

This type of rep scheme has also been called pyramid training and basically means you start with a certain number of movements, then in the next round, you do one fewer or one greater until you’ve reached your goal number of rounds.

For example, 10 sets of body squats followed by 10 push-ups, then 9 sets of squats and 9 push-ups, then 8, 7, 6, and so on until you reach one body squat and one push-up.

Of course, I can’t take credit for developing this revolutionary rep scheme. It’s a useful tool and I find capping movement repetitions at 10 prevents the workout from feeling like a chore.

With all this said, a typical workout for me might look something like this.

I set a timer for 10 minutes and do the following:

  • 10 body squats
  • 10 push-ups
  • Descending reps until I reach 1 body squat and 1 push-up
  • Then ascending reps until I reach 10 body squats and 10 push-ups

If the timer is still going when I complete my second round of 10, I’ll start descending reps over again until the timer runs out.

The great thing about having such a simple regimen is that it allows for a lot of freedom to get creative.

For example, instead of setting a timer, I’ll just do as many sets of 10 push-ups and squats as I can for the duration of 3 songs.

The music you choose is obviously up to you and what keeps you motivated (I almost always opt for Kylie Minogue, but I’ll save my workout song recommendations for another post).

I hope this has completely changed your life, given you some fitness tips for motivation even when you’re stuck at home, or at the very least, inspired you to go and listen to some Kylie Minogue!

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