April 29th 2020 ・ 10 min reading
Chiquita and Frankie Ruiz keeping active while staying at home
Whether you’re working from home or looking after kids at home, it’s essential to maintain a regular home workout routine to stay fit and active. Staying active is not only great for the body but also important for your mental health.
And for the times you’re working out, Chiquita bananas are the best choice when it comes to pre and post workout snacks. They’re full of essential vitamins and minerals, as well as soluble fiber and natural sugars, to help boost energy levels throughout your day. And with their great easy-to-like taste (and their unbeatable natural carry case) they’re the perfect workout snack!
Now… for a great workout routine at home, you don’t even need weights or expensive equipment. Fitness coach Frankie Ruiz has some great advice to keep you fit and motivated for free!
First of all, it’s important to set a routine. For example… wake up, grab a quick and easy pre workout snack, such as a Chiquita banana, and begin your exercise routine.
Use time as an objective and measure time rather than the number of repetitions. Focus on maintaining controlled movement, not getting in the most reps.
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.
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.
Work out with the kids or others living with you. Bodyweight exercises are more fun done together. You can even have friendly competitions!
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.
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.
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.
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!
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.
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!
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
So remember, keeping fit and active while staying at home is achievable! Simply follow some (or all!) of our helpful tips above to get the ball rolling. Doing something is better than doing nothing! And remember to stock up on those tasty Chiquita bananas the next time you’re at the store. Bananas are delicious, nutritious and super convenient… the ultimate workout snack!
Stay Safe, Stay Positive, Stay Home
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