April 29th 2020 ・ 10 min reading
While working or looking after your family at home, there’s nothing better than a good home workout: staying active is great for the body and also your mental health.
Chiquita bananas can be an important part of a healthy routine too – they are full of important vitamins and minerals, as well as soluble fiber and natural sugars, to help boost energy levels and maintain health. With their great quality and taste, they are the perfect workout partner. You don’t need weights and expensive equipment to work out – fitness coach Frankie Ruiz has some great advice to keep you fit and motivated for free.
Set a routine: Routine is important – for example: wake up, grab a Chiquita banana and some water, then begin to exercise.
Move for time, not repetitions: Use time as an objective and measure this rather than the number of repetitions. Focus on maintaining controlled movement, not getting in the most reps.
Your body is enough: Bodyweight movements help develop balance and improve posture and can achieve similar effects to weights. Effective exercises include crunches, push-ups, planks, squats, lunges, wall-sits, burpees, tricep dips, and leg lifts.
Invite a virtual workout partner: Exercise with friends or family via video chat – there are various tools out there such as Zoom, Facetime, Houseparty, Instagram Live, and Messenger. Arranging a daily time to ‘meet’ will help to keep you motivated.
Get the family involved: Work out with the kids and others living with you – bodyweight exercises are more fun done together. You can even have friendly competitions!
Don’t forget the cardio: 20 to 30 minutes of exercise that raises your heart rate is recommended each day. For example, a brisk five-minute walk round the house or yard, followed by five minutes of jogging or marching in place, then a further five-minute brisk walk and five minutes of jumping jacks, with a five-minute cool down of easy walking.
Get in 8000 steps: Even in a small space, it’s possible to keep your daily step rate up. Step counters are helpful – there are around 2000 steps in a mile, and 8000 steps is a healthy goal.
Use multiple sessions: Often, working out is seen as a once-a-day chore to complete, but separate bouts of sets can be very effective. Work out before breakfast and again before dinner, for example.
Love the Lunge Matrix: this series of single-leg movements builds strength and endurance for the hamstrings, hips and core. The basic move is the forward lunge: standing straight, stride forward with one leg, bending that knee while bringing your body closer to the ground. Keep the back straight, and core muscles engaged and tense. Dip until that knee lines up with the front foot. Repeat five to 10 times, moving like the hands on a clock going through the hours from 12 to six. Then use the other leg to repeat from six back to 12. That’s the Lunge Matrix!
Pop out some push-ups: This is a tried and tested bodyweight exercise – make sure to keep your back straight and chin down to avoid pulling neck or back muscles. Ring the changes by putting one hand slightly in front of the other or placing the feet on a chair and the hands on the ground. Aim for at least 50 a day.
Create an obstacle course: Build a mini obstacle course inside your home – it’s a great way to motivate the kids! Move furniture to create the course and incorporate stairs if you have them. The only limit is your imagination!
The winner of each challenge gets a delicious, creamy Chiquita banana, naturally! There’s no better way to work out than with the help of one of our favorite fruits.
You can also check these great workout apps to help with tracking and following all your workouts.
Peloton app https://www.onepeloton.com/app
Nike Run Club app https://apps.apple.com/us/app/nike-run-club/id387771637
Stay Safe, Stay Positive, Stay Home
Join the Chiquita community and access to your personal banana space!