At Big Time Results, we’re all about promoting health and wellness. That is why we come to you. We want to tear down all the obstacles keeping you from working out. If you don’t have time to leave the house, we come to your home and train you. If you have a child that needs watching, we have certified childcare providers to help during your workout sessions. We design your work out for you. We will bring a certified massage therapist to work out the tension in your muscles. If you can think of any other reasons to not exercise, let us know. We’ll find a way around that.

We want you to keep your physical activity level up even when we’re not there to train you. However, what if you don’t have your own equipment to use? Here are some house hold items you can use to incorporate into an at-home work out:

Chair/couch

·         On a sturdy chair you have a few exercise options. Try some dips: with your back to the seat of the chair, place your hands behind you with and support your weight on your hands. Bend your knees and dip your butt below the level of the chair and bring yourself up. To increase difficulty, straighten your legs. If you want to further increase difficult, keep on knee bent and the other straight with your foot off the floor.

·         Inclinepush ups: facing the seat of the chair with your hands on the seat and your legs straight out behind you, simulate push up movements. Decline push ups: place your toes towards the edge of the seat but now where they would slip off. Hold yourself up and perform push ups.

Full water bottle

·         You can perform any type of biceps curl, triceps kickback, lateral lifts, overhead press, etc with a full water bottle. You can even use detergent bottles with handles to increase resistance.

·         Calf presses. Hold a heavier bottle at your side (or resting on your shoulder) as you stand up on your toes. Bring yourself back down without letting your heels touch the floor.

·         Running lunges: put yourself into a low lunch while holding a bottle in each hand. Without moving your hips or legs, swing your arms and shoulders as if you were running. Concentrate on holding your balance and really getting your shoulders into the movement. Continue at a rapid pace for 30-45 seconds depending on your level of desired performance

Stair case/few steps

·         You can bunny hop a flight of stairs by keeping your feet together and hopping up each step or every other step. You can run up the stairs and back down either one-by-one or even two to three at a time depending on your ability. Also, you can do all these variations with both feet or one foot at a time to add difficulty.

·         On just one step, place your toes on the edge and support all your weight on your toes. Push up to stand on your toes and bring yourself back down where your feet are parallel with the floor (calf raises). Another exercise you can perform is a rapid pace up/down motion of right foot on the step, left foot on the step, right foot off, left foot off for a cardio effect.

Ball (basketball, volleyball)

·         Sitting on the floor, bend your knees and hold your feet off the ground. With the ball in your hands, twist to one side and lightly touch the ball the floor and then twist the other side to repeat. The entire time keep your feet off the floor. To increase difficulty, have a partner sit across from you, after you touch the ball the both left and right, toss the ball to your partner and then have them return it. Again, hold your feet off the ground the whole time.

These are just some ideas of what you can do at home to work in activity to your everyday life. Don’t stop here, there are endless possibilities of exercises you can perform with items you already have.

Peanut Butter Protein Muffin

Ingredients

1/3 cup plus 2 tsp self-rising flour

1 Tbsp Splenda

¼ cup skim milk

1 egg, slightly beaten

3 Tbsp chunky peanut butter

1 tsp butter

6 Tbsp protein powder

Directions

Preheat oven to 400°. In a large bowl mix flour and sugar. Add remaining ingredients and stir until combined (batter will be lumpy). Do not beat or over mix. Spray muffin pan with nonstick cooking spray or use baking cups. Fill each with an equal amount of batter (about 2/3 full). Bake for 20 minutes or until golden brown. Makes 6 servings

Nutritional Information

Per serving: 125 calories, 5.7g fat, 31g carb, .08g fiber, 7g protein