To lighten things up this week I asked two area fitness professionals how they have adapted to working with their clients remotely and if they have any tips to help people stay in shape at home. If you’re like me you’ve felt the effects of being stuck at home and that the “quarantine fifteen” is a real thing.

According to Lori Hoy, co-owner of Full body Health and Fitness Center in Lock Haven, she has always worked online in some fashion. Currently, she offers nutrition and fitness coaching and virtual classes.

Steve Kurtz, owner of TLC Fitness in Williamsport, said that he has been busy transitioning existing clients to work with them online. “Over the last year I have trained hundreds of online clients but recently switching to fully online commerce due to COVID-19 pandemic. I had to redo my entire online business programming for over 50 clients to shift to at home workouts whether they had equipment or none at all.”

When I asked these fitness pros if they had any favorite fitness methods or programs to help people stay in shape at home, Kurtz said that the easiest way for individuals to stay active during this time is to just move “People should power walk or walk some hills. For the athletic population some calisthenic/plyometric exercises would be great., and High Intensity Interval Training (HIIT) would also be great. From Beachbody videos on demand to social media fitness professionals posting and hosting live workouts. Just get moving!”

Hoy said there are many free resources available for on-demand, at-home workouts. She also listed Beachbody on Demand, saying it offers 12 free program workouts, a kids’ exercise channel, and a 2-week free trial of over 40 different workout programs. She is also a fan of simply taking a walk, a run, or a hike in your neighborhood. YouTube and Pinterest also have a lot of good information.

I also asked if they had any favorite exercises that could be done with little or no equipment. Kurtz said that three of his favorites were:

#1. Chair stands or box squat. (Controlling the negative portion while sitting in the chair or for fitter people single leg sits) Perform 10 each leg or 20 sits for a set. 

#2. Push up regression/variations. (Against a wall, on the counter, on a bench, on the floor)

#3. Step ups or walking steps in house/ and or apartment has them. (Great cardiovascular exercise for any fitness level.) 

Hoy suggested using programming found on the internet as an option such as YouTube videos and Beachbody On Demand.

“I love to dance so turning on music and just dancing in my home has always been an activity that I enjoy. Body-weight exercises such as pushups, sit ups/crunches and using the stairs for cardio are also options.”

Regarding safety and other considerations for exercising at home, Hoy suggested creating a space clear of furniture and clutter, such as a spare bedroom, garage, or basement. Heavy pile carpet is not ideal, but is more supportive than concrete. Also,
proper footwear is always recommended in any space. If the weather is nice, a patio or backyard are perfect places to exercise. Last, if exercising outside, make sure to survey lawns for small holes or rolling spots to avoid injury. “Have the kids JOIN IN – it’s a great way to teach them that activity is important to a healthy lifestyle.”

Kurtz advocates practicing safety in movements at home and making sure you are properly hydrated and fueled. “I once had an at-home clients become ill. Due to stress they were’t eating properly and they jumped right into our more advanced workouts posted on TLC Facebook page. Make sure to take care of yourself and train smart.”

For more information or questions for Kurtz and Hoy about fitness, please see their information below:

Steve Kurtz (Owner)
TLC Fitness
Williamsport
570-505-3097
tlc.trainerize.com
Lori Hoy (Co-owner)
Full Body Health and Fitness Center, LLC
Lock Haven
570-858-1511
570-419-2396 (cell)
fullbodyhealthandfitness.com