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How to Stick to Your Fitness Goals While Staying Safe

It is not uncommon knowledge that the Covid-19 pandemic has shaken the fitness industry, and with it, put a pause on many individuals’ quest for a better physique. Going to the gym, health clubs, or fitness centers is highly discouraged to minimize the risk of transmission. In addition, group exercises and use of playground or outdoor gyms are also being limited to promote physical distancing and stop the virus from spreading further.

Frustrating as it is, athletes, fitness enthusiasts, and basically anyone looking to get some physical activity have no choice but to do it inside their homes in order to stay safe. This leads many to ask, “Is it possible to stick to my goals with home workouts?”

Certified fitness nutrition specialist and founder and CEO of highly successful sports nutrition brands, Apex Protein Snacks and Bowmar Nutrition, Sarah Bowmar, says, “Depending on your goal, it is highly possible. But you have to equip yourself with the right knowledge, focus on nutrition, and have both the drive and equipment to do it.”

Sarah is also a prenatal and postpartum certified trainer, the author of the Amazon bestselling book “Zero to a Million Without Showing Your Butthole”, and a celebrated blogger and podcaster with over 1.2 million followers on Instagram.

As someone who has been helping people to jumpstart and stay focused on their fitness journey, she shares with everyone five essential tips on how to make working out from home work out for you.

  1. Have clarity of your goals – Before anything else, you need to know what it is that you are trying to achieve because everything else will depend on this. Are you trying to grow more muscles or cut on fat? Perhaps you just want to tone up? Everyone has different goals and body types, and the type of exercise you’ll do, the nutrition plan you’ll follow, the equipment you’ll need–everything will depend on the goal that you set for yourself.
  2. Do your research – This means learning about the different body types and the different ways you can reach your goal depending on where you are in your fitness journey. This will require time and effort, but if that’s something you’re keen on skipping, then go ahead and get a trainer who will do most of the strategizing for you.
  3. Get the right equipment – The equipment you’ll need will depend on the types of exercises you’ll be doing, which will depend on your goals and body type. That said, there are quite a few essentials that you need to have with you, including resistance bands. Resistance bands are great for anyone–regardless if you’re someone who is just starting out and needs some light resistance, or a pro who is looking at adding more challenge to your usual routines. In essence, they are like safer versions of weights or table machines. They allow you to perform a myriad of at-home workouts and are recommended by almost every fitness expert out there. Bowmar Nutrition’s very own resistance bands are guaranteed to never snap and their YouTube Channel offers great instructions on how you can maximize them.
  4. Pay attention to what you eat and drink – Sarah says, ”Crushing your goals requires putting equal importance on exercise and nutrition.” This is especially true when the exercises you are able to perform is limited. For the most part, it’s always important for practically anyone to maintain a high protein diet in order to build more muscles and get enough energy to keep doing physical activities. Sarah recommends educating yourself about macros and making sure you regularly take your protein shake.
  5. Stay consistent – No one will be able to get to where they want to be if they keep pausing or stop in the middle of the journey. The key to getting to your goal is consistency. Plan your workouts, plan your meals and stick to them. That said, if in case you get to skip a day or two or have the urge to give in to your cravings, don’t be too hard on yourself. Shake it off and just keep going.

If you want more tips from Sarah, you can find her online at and on IG at sarah_bowmar.

Heather DeSantis
Written By

Heather DeSantis is the CEO and Founder of Publicity for Good (PFG) and Good Side News. Former Miss Ohio International, she leads the firm with a mission to partner with companies who are committed to making the world a better place. Heather has been featured on ABC, CBS, NBC, FOX, Entrepreneur, iHeart Media, Business Insider, MSN, Forbes and Inside Edition for her life of living and working full time from an Airstream travel trailer with her fiance Austin.

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