How to Get a Gym-Quality Workout at Home: 3 Tips

Nikkiey: What's up, WarriorBabes? Hey, everybody. Nikkiey here, and welcome to our Sunday WarriorBabe Revolution Rally Call. What's up, you guys? I am so excited to spend this time with you right now. Let's get ourselves motivated for a new week ahead. This is going to either light the fire under your ass or just reassure you that you guys are on the right path during the time that we are all in right now.

And I'm so stoked. It's been about two weeks since I've done these calls because it was my birthday and then I had to leave Bali and fly back to the United States. But needless to say, I'm excited to be here with you guys right now and drop some bombs with you, some truth bombs and some fire bombs under your asses, and move forward into a new week. So super stoked on this topic. Like I said, I just was in the Facebook group and I see you guys just on point. I'm fired up because I was looking at your posts and, given this time, y'all are showing up for yourselves.

And that's what's so amazing about our community. And the ones that aren't showing up, the babes are lifting those ones up. And this call is going to help both of you guys, if you are on point or if you need the little fire in your ass to move forward. And I'm super excited to talk about this topic tonight. So go in the Facebook group, let the babes know that we're getting this call started. We'll start in just a few minutes. Let the babes know that this is going to help them if they feel like they're struggling during this time, or this is going to ensure that you guys are all moving in the right direction. Either way, it's going to help our entire community.

So go let the Facebook group know that we're getting started. They don't want to miss it. I think it's better that everybody tunes in live for these calls rather than listening to the replay. The replay is good, but I think that we all got the time right now to tune in to this 6 p.m. Eastern Standard Time call, because the only thing that we've got in our control right now is our fitness and our nutrition. So why not show up each week to these calls, right? It's a freaking no-brainer at this point. So let the babes know they're getting started to get on this call right now. I want to hear more chimes of people joining in.

Before we dive in, I want to give a huge welcome. There's babes joining our community every single week, even during this time. So I wanted to give a huge welcome to all of the new babes who have joined us. And what better time to focus on yourself than right now? And you know, when everything turns back on, when gyms open back up, you guys are going to be one step ahead of everybody else. So remember that, and you're in control of that right now. And if you feel like you're out of control, if you feel like anxiety is high, I'm going to dive into some pointers on that as well.

But needless to say, welcome to all the new babes. You guys are a part of a community of thousands of women who are getting toned and becoming stronger, more confident versions of themselves. WarriorBabe is where strong is the new sexy. And I'm so excited that you guys are a part of our community. You're going to see the babes lifting each other up inside the community. Anybody who needs that help, you're going to see others coming through and supporting everybody during this time, which is what makes our community so freaking awesome. Now, I'm biased when I say that our community is bomb.com, but it's the freaking truth.

So we'll dive into this topic. Let's just get this started right now. If you guys haven't yet, tell the group that this is getting started and we're diving into it right now. Today's topic is three tips to improve your home workouts during this uncertainty of COVID-19. And guys, the last one that I'm going to talk about is really going to hit home in terms of where your vision should be for yourself, where your goal should be for yourself during this time.

And I want to start off this topic by saying that anybody who's not feeling motivated at home right now, anybody who's feeling like it's just not the same as being inside the gym, look, guys, I'm going to call it straight and be blunt and honest and truthful with you. Being motivated at home is the same exact motivation that you have to work out inside the gym. It's the same exact feeling. It's the same exact emotion that you create for yourself. So during this time, the goals that you set before COVID-19 even happened should be the same exact goals you have right now. The goals do not need to change. The only thing that needs to change during this time is the method of how you're going to achieve those goals. It just needs to adapt. And that method is the home workouts. That method is showing up for yourself still, no matter what, in this time.

There is so much uncertainty. There's so much that's out of our control right now. The government and Trump and everybody is controlling the actions that we all have to take. We're quarantined. We have social distancing. We have to be six feet apart from each other. But the one thing that you guys can control right now is the ability to work out and the ability to focus on your nutrition. Ain't nobody holding you back from doing that right now. The only one that's holding you back from doing it is yourself: your inability to show up for yourself, your inability to get the home workout done, your inability to stop yourself from snacking and going inside the cabinet and emotional eating at this time. That is all you're doing.

So before I even dive into these three tips to improve your home workouts during COVID-19, I want you to take responsibility for where you are right now. Take responsibility if you are somebody who has been diving into snacking a little bit more often. You're diving into being a little bit more of a comfort eater right now. If you're being a little bit more anxious during this time and you're not doing your home workouts, you're slacking, take responsibility for that right now. Because guess what? That's in your control, and that's probably one of the big things that's in your control right now.

Instead of worrying about what's going to happen in a month, what's going to happen in two months, are we going to be on lockdown for the next three months, that's all future-based thinking. I talked about this before, you guys: thinking, oh my God, where am I going to be with my body in three months, where are we going to be in three months of quarantine, that's all future-based thinking. That's all anxious thinking. That creates anxious feelings. You don't even know where we're going to be at in three months, right? You're just listening to what the news and shit is saying.

What you can focus on right now is the now. What you can focus on right now is being grounded in yourself right now. And what keeps you grounded is your workouts and your nutrition. At least that's what keeps me grounded. That's what keeps me focused. That's what keeps me in control of what I can control right now, right?

So with that being said, let's dive into the three tips to improve your home workouts during COVID-19. Number one: really focusing on your mind-to-muscle connection.

Look, guys, it's really easy for you to do a squat, right? It's really easy for you to just be like, I'm going to go do a squat right now. I'm going to go do this workout right now. I'm going to go pump out some chest presses. It's really easy for that to happen. It's really easy for your body to naturally start working out. But are you really paying attention to the muscles that you are working? Or are you focused on the distractions that are around you this entire time? Are you focused on, oh my God, what's going to happen tomorrow? Oh my God, how many deaths are we at in COVID-19?

The one thing that you can truly focus on for yourself in every single workout that you go into is the mind-to-muscle connection. So when you're lowering down into a squat, how fast are you going? Are you going down, up, down, up, down, up? If that's you, listen. Really lower yourself down in the squat. Then at the bottom of the squat, and I'm just using this specific exercise as an example, come up nice and slow. Feel every single fucking muscle that you are working and squeeze the life out of them.

Let me tell you, if you create that mind-to-muscle connection, you're creating the tension on the muscle, which then you're going to start feeling the resistance, which then you're going to start feeling the burn, and tomorrow you're going to wake up feeling hella sore. So focus on that mind-to-muscle connection. Move slower. We have a lot more time right now, guys. We have a lot more freaking time on our hands being quarantined at home.

And during these workouts, put the time into yourself and really start focusing on the tension that you are creating on the muscle, creating that mind-to-muscle connection. Move slower in your movements rather than forcing yourself to get the workout done. Because let me tell you, at the end of the workout, you're going to feel like, well, was that really a challenge? Am I really creating that much of a challenge for myself? Am I really creating that much tension on my muscles?

And another thing, too: it may seem a little bit simpler to create more tension with your chest muscles, your shoulder muscles, your arms, and not as much with your legs. But that's a bunch of bullshit. You can create just as much tension on your leg muscles as you can with your shoulder muscles if you listen to what I'm saying right now: focusing on that mind-muscle connection, slowing down with every single movement that you are doing, and feeling the tension, feeling the resistance, feeling the burn. And you're going to wake up the next day feeling hella freaking sore if you just listen to it. That's the number one tip.

And for everybody who thinks, oh, well, I can't have that good of a workout at home, you guys now know that you can have good workouts with a specific focus by putting more focus on the mind-muscle connection. And knowing that one tip, and this is just the first freaking tip, you can treat your workouts with the same level of intensity as you would at the gym. You can have just as good a workout, if not even better, at home right now if you put this number one focus on mind-muscle connection: slowing down, allowing the tension, allowing the burn for you to feel that muscle. All right? So that was the first tip.

Moving into the second tip: having the workout and plan set for yourself the night before a new day. If you guys are waking up the next day and you're kind of all over the place, I know a lot of people are sleeping in more. A lot of people are slacking. A lot of people are turning to comfort eating. And look, guys, listen, this number two tip is having your workout and your plans set the night before.

We're all in a collective consciousness right now. This is a hard time for every single one of us. But another way to stay grounded, and it's obviously in your control, is to plan out your shit the night before. How many times have I talked about this? Planning out your macros the night before, planning out your workouts. Now, more than ever, is the time to do this. Set yourself up for success the night before. And then the next morning, when you do get up, fucking hit the ground running. Get your workout done.

If you feel like you're going to have a shit storm ahead of you with your kids, or you've got this happening, or you have no idea what's going to happen, control yourself in the morning and get your workout done. If you're not an afternoon workout person, then get your shit done in the morning, right? Set your plan the night before. If you are slacking right now, if you are comfort eating right now, the way to ground yourself is by setting yourself up for success the night before.

That's my number two tip: have your workout plan set the night before. That way you just wake up and it's already programmed in your head to do this the next day, right? When I set myself up like that and I plan everything out the night before, I have a harder time not getting it done the next day. Because I know that if I come up with excuses, or if I say that I'm not going to get it done, that's on me, because I've set myself up for success saying I'm going to get it done no matter what. And when I don't show up for myself the next day, let me tell you, I feel even worse about myself. So set yourself up the night before, plan the night before, so that you can wake up and make that shit happen for yourself: the workout, the eating, both of them. Stay grounded in the now.

Because look, guys, and this moves into my third tip, shit's going to turn back on. The gyms are going to fucking open back up. This isn't forever. This is only temporary. Just like the pain you all experience in your workouts, that burn you all experience in your workouts, that shit's temporary. Guess what? This is temporary too. Everything is going to turn back on. The gyms are going to open back up. So where do you want to be when those gyms open back up? Do you want to be five steps backwards, or do you want to be five steps forward in the goals you have for yourself?

So my third tip is: make new goals so that you do follow through. Make new goals focusing on where you want to be when this is all over. Where do you want to be when this gets lifted? Where do you want to be when the gyms open back up? Do you want to be five pounds, 10 pounds heavier? Or do you want to be where you were when this shit started? Or do you want to be even five steps forward from when this shit started?

Like Ashley inside our community. She's still showing up on a daily basis for herself. Ten weeks in with her progress picture, and the last three or four weeks of that have been under COVID-19 situations, being locked inside. And she's still showing up for herself. She's still making her meals. She's still hitting her freaking workouts, right? You guys can be doing the same exact thing that Ashley's doing. You just have to get out of your own way and get inspired to show up for yourself.

And the way that you're going to get inspired is by setting yourself up for success the night before, but also focusing either on the goals that you have for yourself now or creating new inspiring goals, motivating goals, so that you do follow through for yourself on a daily basis. So that when this shit does turn back on, whenever it does turn back on, and I'm not fucking worried about that right now, I'm just worried about showing up for myself on a daily basis right now because that's in my control, but when this shit does turn back on, where are you going to be?

Are you going to be the one that's moping and groaning and pissed off because she let herself slack during this time, so now she has to work extra hard for that weight to come back off? Or are you going to be the one that's focusing now on showing up, on making your meals, on hitting your macros, on doing your workouts on a daily basis? That way, when the gyms do open back up, you're not trying two times, three times harder to erase the past couple of months.

So eliminate the belief that just because these workouts are at home, you can't have a good workout, because we're all feeling this anxious time and we're all caving into emotional eating. Because the truth is that you can have just as great a workout, if not better, at home as you would in the gym if you apply the tips I just shared with you and actually execute on them.

Look, it's easy to listen to me and it's easy to hear me right now. And it's easy to be like, yeah, she's right. But the thing is taking action. That's what separates the people that win. It separates people like Ashley, who shows up for herself on a daily basis. That's what separates the winners from the people who are going to be trying harder when the shit opens back up, when the gyms turn back on.

So number one: really focus on the mind-muscle connection as you're working out. Put time into your workouts. Slow down. Create the resistance. Create the burn. Squeeze your muscles. Number two: have your workout and your plan set the night before so that you show up the next day for yourself. And if you don't show up, that's on you. And number three: make new goals, or make your goals more inspiring and more motivating, so that you follow through on a daily basis right now. Because you don't want to be that person who's five steps backwards when this shit does turn back on. You don't even want to be the person right where you are. You want to be ahead of everybody else. You want to be five steps ahead. You want to be like Ashley, still showing up and getting the results.

All right, babes. I love you. I hope that hit home. I hope that you guys go and execute on this right now by setting yourself up for success. Screenshot and inspire the babes inside the community with your goals, your macros for tomorrow, the workout that you're going to hit. Inspire the community by taking action on this rally call, and get those who didn't tune into this rally call to take action as well. That's what our community is for. That's how we support each other to show up on a daily basis during this time, because that's what's in our control, and that's what makes us WarriorBabes and winners.

All right, babes, I better see some posts inside the Facebook community tonight. I love you all. Keep showing up for yourselves and execute on everything I just talked about. All right, bye, everyone. Thank you.