How To Stay In Shape Without Exercise Equipment

How To Stay In Shape Without Equipment

No Gym, No Weights: How To Stay In Shape Without Equipment

Kaelin Tuell Poulin is the Co-Founder of LadyBoss Weight Loss
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"Be the change you want to see. A LadyBoss is in control of her destiny, her situation, her health, her body, and in turn, her life."


 Kaelin Tuell Poulin, former IFBB Pro athlete and co-founder of LadyBoss Weight Loss

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 and stay in shape?

Are you too tired after a hard day of work to take advantage of a gym membership? Thankfully, it's possible to stay in shape and get fit without missing a beat of your busy lifestyle.

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...

Take A Walk

How To Stay In Shape Without Equipment

TIP: Even if you exercise regularly at a gym, walking can supplement your routine for more energy and a leaner body.

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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.

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Disclaimer: This website owner is an independent LadyBoss Affiliate, not an employee. We receive referral payments from LadyBossTM. The opinions expressed here are my own and are not official statements of LadyBossTM or its parent company, Poulin Ventures LLC.

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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.

Drink Lots Of Water And Eat Nutritiously

Drink more water

TIP: Drink as much water as possible to keep your body well hydrated and functioning at peak efficiency.

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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 Many Fresh Fruits And Vegetables

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.

Related: Weight Loss Bestseller Audiobook

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Meghan Smith

LadyBoss Community Member

On a last minute vacation... got my workout in this morning and have been eating clean. Ready for my cheat meal today!!! Love this lifestyle!!! Thanks Kaelin for making my goals attainable no matter what!

Exercise 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 and help you to stay in shape.

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.

KAELIN T. PUOLIN

Co-Founder of LadyBoss Health & Weight Loss, a best selling author, former IFBB Pro athlete and highly sought after weight loss expert. After struggling with a food addiction and eating disorder for years, Kaelin was finally able to lose 65 pounds. After her own transformation, Kaelin founded LadyBoss Weight Loss with the sole focus to help the average woman lose weight while loving herself again.

Kaelin Tuell Poulin, co-founder of LadyBoss Weight Loss
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Tip To Remember

You want to get fit and stay in shape. But you don't want to join a health club. It's too expensive, there's no gym convenient to you, or maybe you're just the independent type. Or perhaps you're already a gym member, but your schedule has been too manic for you to get away.

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!

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FAQ About How To Stay In Shape

How in shape can I get in 30 days?

Run or jog 20 to 30 minutes every other day. You can also do other moderate-intensity activities like walking briskly, swimming, or bicycling. After your cardio workout, do three to four sets of bodyweight exercises like squats, pushups, lunges, burpees, or Russian twists.

How long will it take for me to get in shape?

If you exercise regularly, over time you will gain even more fitness benefits. At 6 to 8 weeks, you can definitely notice some changes and in 3 to 4 months you can do a pretty good overhaul to your health and fitness. Strength-specific results take about the same amount of time.

How can I shrink my waist fast?

Here are 5 evidence-based ways to lose belly fat.

  1. Don't eat sugar and avoid sugar-sweetened drinks. 
  2. Eating more protein is a great long-term strategy to reduce belly fat.
  3. Cut carbs from your diet.
  4. Eat foods rich in fibre, especially viscous fibre.
  5. Exercise is very effective at reducing belly fat.

Will I lose weight if I start exercising?

The way your body provides energy to the muscles also can add weight at first. Thus, your water retention becomes less, so your weight will start to go down.  You will start to lose that initial water weight gain (of roughly one to three pounds) a few weeks or a month after starting an exercise program.

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