We don’t sugarcoat anything. Being cooped up at home is rough, especially for New Yorkers who are used to being on the go. If you relied on the gym and group fitness classes to relieve stress like we did, dealing with this pandemic has been particularly hard. Even though we know we should continue training and working out, many of us are fighting a strong urge to lay low and hide out on the couch. The desire to quarantine and chill is real.

The only thing we can control right now is our attitude, and how we choose to handle the situation we’re in. Athletes are built to endure and believe they will overcome, and that’s exactly what we have to do now. One upside is we’re all in this together — you might feel isolated, but you are not alone.

Here are our top 10 tips for how to stay motivated, not lose hard-earned fitness and work out at home.

• Switch things up. There are a ton of options for workouts flying around social media right now. Try them! It’s easier than ever to experience something new. Anything that cuts through your funk is valuable.

• Even if that live class is launching in 1 minute, hold off until you’re warmed up. Most social content is available for 24 hours after it goes live, and it’s more important to make sure your body is ready to go to avoid getting hurt, especially when you’re tense. It may seem super convenient to jump straight off a Zoom call onto your exercise mat, but don’t trade convenience for common sense. Take a few minutes to activate your muscles before initiating movement, especially if you’ve been sitting at a desk (or leaning on a kitchen counter or some other wonky WFH setup!) It’ll help improve your performance and decrease your risk of injury.⁣ A dynamic warmup doesn't need to take a ton of time — a little thoughtful prep work that drives mobility, stability and power goes a long way toward maximizing the effort you put into your workout. Kick it off with a World’s Greatest Stretch followed by some active hamstring reaches, hip switches and glute activation with clamshells and fire hydrants. If you need some inspiration, check out our Skills +Drills sessions on IGTV for Mobility, Hip Hinge Progression, Kettle Bell Swings, Glute Activation and more.

• If you are consistently taking advantage of free workouts on social media, please consider donating to the instructor directly. Every little bit helps, even if they don’t ask for it up front. The fitness and wellness industry, like so many others, has taken a massive hit from this pandemic. If they’re taking care of you, consider helping them out, too.

• If you were training for a race, keep training like you still have one. Lower the volume, but maintain the variety and intensity of some key workouts. We’ve been handed a challenge none of us has seen before, and in the face of the unknown, it’s easy to default to autopilot. Resist complacency. Keep your brain and body fresh by switching up your workouts and varying pace and intensity, just like you would if you had a race or goal on the books. The work will eventually pay off.

• Rely on people, not just resources. Reach out to the same people you were working with before corona-geddon. The coaches, trainers and physical therapists who already know you and your body are the best ones to lean on now. Instructors on IG are fantastic for providing much needed motivation, but (understandably), they can’t customize the programming to you and your body. Those fitness professionals are missing you too, and most can keep you on track with at-home programming, written just for you. This suggestion is particularly relevant if you’ve started to feel any consistent pain showing up before, during or after your workouts. Your body is trying to tell you something — listen.

• Don’t throw money at the problem. You really don’t need more than your own body weight to get a good sweat going, and the added stress of an impulse purchase like a Peloton or Mirror or paying way too much for kettlebells will undo some of the good you’re getting from your workouts. If you need advice on how to adjust your workout routine to maximize the benefit from bodyweight-only exercises, we’re happy to help.

• Make your workouts a habit. Schedule your days at home just like you would any other time. Carve out time each day to move.

• Dedicate a space in your apartment for your workouts. You’re still not having anyone over for a while anyway, so it won’t matter if you shove the couch out of the way or move the table. Make your space work for what you need right now. 

• Dressing the part will help you feel motivated to get moving. No need to sweat in your pj’s. Change out of your fave Zoom shirt and put on workout gear.

• Order dinner or wine to be delivered to your downstairs neighbors to make up for the extra noise and jumping. All those burpees and plyos are great for you but less so for them. A little kindness goes a long way, especially right now.

We’re here for whatever you need — in-person manual therapy, virtual PT and performance training, post-op rehab and sports prehab. Keep moving!

— Team Clutch PT + Performance