5 Super-Simple Ways to Stay in Shape Without Exercise Equipment

Written by Angela Atkinson

“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” ~Buddha

You know that your health is important, and that daily exercise can cut your risk of disease while dramatically increasing your energy. But how do you fit a workout into your busy schedule?

Are you too tired after a hard day of work to take advantage of a gym membership, or is your budget not able to accommodate the monthly charges? Thankfully, it’s possible to stay fit without missing a beat of your busy lifestyle.

What, you think I’m just some dumb blogger who doesn’t know what she’s talking about? NOPE. Not around here, y’all – this is the real deal. Here’s ME, on the left and ME on the right. Yeah. Let THAT soak in for a minute. 😉

Wanna know how I did this? Click the photo to be taken to your free download at Amazon.com!

Wanna know how I did this? Click the photo to be taken to the book on Amazon.com!

Feeling overwhelmed with your own weight loss efforts (or lack thereof)? Don’t – because you don’t have to – I already did it for you and figured out the whole deal – so instead, check out my book Project Blissful in which I detail how I went from a very unhealthy and unhappy size 24 to a much happier and healthier size 6. – and just FYI – while the book costs less than $3, I promise there’s nothing in it that requires you to buy a bunch of stuff  – but there is every single secret that I used and learned while I lost more than 100 pounds, as you can see in the photo here. 

Anyway, back to the topic at hand.

Who needs expensive, cumbersome exercise equipment or the daily commute to the gym, when you can get valuable, heart-pumping exercise almost anywhere?

Try these easy tips to get and stay fit around your home or workplace:

1. Take a walk. Walking is one of the most accessible forms of exercise. You can incorporate more steps into your day by simply walking around the block during lunchtime or taking the stairs instead of the elevator. Even if you exercise regularly at a gym, walking can supplement your routine for more energy and a leaner body.

Consider purchasing a pedometer that counts your steps. Wear it all day, and write down the number of steps you’ve taken at the end of the day. Each week, set a daily goal of steps and increase that goal each week. You’ll be surprised how your mind finds ways to get more steps into your daily routine.

2. Practice breathing exercises. As often as possible, focus on your breathing.

  • Learning to relax and slow down your breathing will do wonders for your physical and mental health. You’ll handle stress better and meet the challenges of your life with more effective responses when you learn to relax under pressure by focusing on your breathing.
  • You can focus on your breathing anywhere. When you’re stuck at a red light, use the time to relax, instead of getting frustrated at the delay. In between activities or duties at work, take a breathing break. And, when you start to feel stressed, take just a few seconds to breathe deeply and refocus on solutions.
  • Close your eyes (if you’re not driving, of course), and slowly inhale through your nose. Then exhale slowly through your mouth, pause, and repeat a few times. Place your hand on your stomach, covering your belly button. If you’re breathing correctly, your hand will slowly rise and fall.

3. Drink lots of water and eat nutritiously. Drink as much water as possible to keep your body well hydrated and functioning at peak efficiency. Think of the food you put into your body as fuel for your life, and choose to fuel your body with high-energy foods that keep you fit.

  • Eat as many fresh fruits and vegetables as possible. Fill your dinner plate with vegetables and a smaller portion of meat and carbohydrates. Eat fruits for an energy-producing alternative to candy bars or other sugary snacks. 

4. Exercise intentionally for at least 10 minutes per day. You can exercise anywhere, without using special equipment. Examples of exercises you can do without a gym membership or expensive equipment are push-ups, skipping rope, stretches, and crunches. In as little as 10 minutes a day, you’ll notice a huge difference in how you look and feel.

5. Get plenty of rest. The amount of rest each person needs varies. The important thing is that you make it a priority to get to bed early enough that your body gets adequate rest. If you feel groggy every morning, consider going to bed earlier or finding a way to get in a short 15 to 30 minute power nap during the afternoon.

When you put these tips into practice, starting today, you’ll experience a greater sense of vitality and self-confidence. With these simple techniques, the only thing that stands between you and the new fit you is action!

 

 

Author

  • Angela Atkinson is a certified trauma counselor and the author of more than 20 books on narcissism, narcissistic abuse recovery, and related topics. A recognized expert on narcissism and narcissistic personality disorder who has studied and written extensively on narcissistic personality disorder and narcissistic abuse in toxic relationships since 2006, she has a popular narcissistic abuse recovery YouTube channel. Atkinson was inspired to begin her work as a result of having survived toxic relationships of her own. Atkinson offers trauma-informed narcissistic abuse recovery coaching and has certifications in trauma counseling, life coaching, level 2 therapeutic model, CBT coaching, integrative wellness coaching, and NLP. She is a certified trauma support coach and certified family trauma professional. She also has a professional PTSD counseling certification. Her mission is to help those who have experienced the emotional and mental devastation that comes with narcissistic abuse in these incredibly toxic relationships to (re)discover their true selves, stop the gaslighting and manipulation, and move forward into their genuine desires – into a life that is exactly what they choose for themselves. Along with her solution-focused life coaching experience, Atkinson’s previous career in journalism and research helps her to offer both accurate and understandable information for survivors of abuse in a simple-to-understand way that helps to increase awareness in the narcissistic abuse recovery community. Atkinson founded QueenBeeing.com Narcissistic Abuse Recovery Support, the SPANily Narcissistic Abuse Recovery Support Groups and the Life Makeover Academy. She offers individual and group coaching for victims and survivors of narcissistic abuse here at QueenBeeing.com and at NarcissisticAbuseRecovery.Online.

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