“How I conquer the #1 exercise excuse”: Weight Loss Diary

I have many excuses. The most common one: I can’t get to a gym. The hours are limited (true), I work too much (true), no child care (true), I have stuff at home to work out (true), it’s too far to drive (true), I don’t have time (true), I have no one to go with (often true).  So all those things are true but it is still an excuse.

Success is working around the stuff that’s holding you back, even if those things are valid.

Melissa Juliano Workout Room: Valerielatona.com

My inexpensive home gym!

This is a picture of my favorite room in my house: my yoga-plus studio. And my faithful workout partner: Pumba. I pop in a video of Rodney Yee and get transported to a stress-free yoga zone.  I love my basket for holding my yoga mats. It says “Namaste” and makes me happy. The decorations on the walls from my girls also make me happy. My daughters often do yoga with me and that make me very happy.

Lately, I have branched out to weight work. I know I don’t need any big equipment or space to give myself a great workout. Over the years I have employed a personal trainer at least 4 different times. I know what to do.

Thanks to Amazon Prime, I get free shipping even on heavy stuff! I have gradually acquired the large ball, an 8-lb medicine ball, a 10-lb cast iron kettle bell (much better than sand filled), and a pair of 5-lb hand weights.  I have a 15-lb weighted bar being shipped soon.

This was my workout today (I’ve attached videos to almost all if you’re interested in doing them yourself and need some how-to’s):

  1. Wall push-ups (working my way up to real push-ups)
  2. Chest press on the ball (with medicine ball)
  3. Chest flies on the ball (with hand weights)
  4. Squat thrusts
  5. Front-loaded squats (with kettle bell)
  6. High Knees (for a cardio burst)
  7. Vertical Balance Squats (with medicine ball)
  8. Front shoulder raise (with hand weights)
  9. Side shoulder raise (with hand weights)
  10. Bicep curl (with hand weights)
  11. Butt Kicks (for a cardio burst)
  12. Lunge holding hand weights, right and left
  13. Squats with hand weights at sides
  14. Hyperextension over ball
  15. Scissor kicks
  16. Triceps Overhead Extension (with medicine ball)
  17. Overhead triceps extension (sitting; I do it on the exercise ball)
  18. High Knees (cardio burst); see video above #6
  19. Jump rope (without the rope)
Home workout equipment: valerielatona.com

This is it: all I needed (plus a little motivation) for a great home workout!

This is one heck of a workout. The squat thrusts are just entirely painful and difficult. I did the moves in groups of 3 to 6 and then repeated for 2 sets. Each was 10 to 25 reps depending on the move. It took me exactly 43 minutes with music blaring. I was sweating, tired … empowered!  According to My Fitness Pal, I burned 557 calories for “circuit training, general.”

And to think I only needed about $80 worth of equipment, all of which can fit in a milk crate!

 

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Melissa JulianoAbout Melissa Juliano
Melissa describes herself as "a work in progress". She's a 42-year-old mother of "2 smart and beautiful girls and married to [her] perfect partner". She practices medicine as a physician assistant in internal medicine/hospitalist medicine. She lives in a rural area of Pennsylvania. You can write to Melissa to help cheer her on and/or offer her advice and tips that worked for you at melissa@valerielatona.com.