How Do I Start to Workout at Home If I Don’t Have Weights?

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How do I start to work out at home if I Don't have weights? This is JJ Virgin, four time New York Times bestselling author, celebrity nutrition expert and Fitness hall of Famer. I've been on a lifelong quest for answers to the toughest health questions and now I'm sharing what I found with you. Welcome to Ask the Health Expert. Norma from Thyroid Strong Facebook group asks how do I start to work out at home if I don't have weights? Hey, it's JJ and I have thyroid exercise expert Dr. Emily Kaibard here to answer this question. She's a New York City chiropractor, strength enthusiast and and mama to Elvis and Baby Brooklyn. She helps women struggling with Hashimoto's learn how to work out without burning out. With using her own program, Thyroid Strong and making lifestyle changes, she has put her Hashimoto's into remission and Fun Fact. Emily used to work for Bear Management in Yellowstone National Park. She'll be right back with the answer. Stay with me.

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So I think a lot of us get stuck and attach ourselves to what we think we need to get results. The perfect gym equipment setup and the people who get results do the basics consistently. There's no fancy sexy moves, there's no fancy equipment. They use what they have, they do what they can and they do the basics consistently. So a great, great starting place to work out at home if you do not have weights is to start with your own weight, your body weight you could use. You could do squats to a chair, right? Oftentimes with an autoimmune condition, our knees will be achy and squats can aggravate the knees. So if you, if you're first starting out, you could just do squats to a chair, right? Sit the, sit the tush back into the chair, stand back up, squeeze the tush as you're standing up. You could do a plank on your forearms. You could hold it for a breath. Then the next round, two breaths and working up to 15 breaths, which is about a minute, right? And that would take probably a couple weeks. But doing the basics consistently, an elevated pushup from your kitchen counter is a great way to do a push move to create shoulder stability, core strength while using what you have. And then once the kitchen counter gets easy, you could drop it down to the bathroom counter. And once that gets easy, you could drop it down to the side of your couch and then slowly down to the floor. So the most important piece is to learn to build tension in the body and get the muscles to wake up and fire. And then when you feel comfortable with good form, you can MacGyver your weights. MacGyver it. You can fill two tote bags with gluten free flour and do some farmer's walks, also known as a heavy carry. If you don't know what this is, think as if you are like carrying your groceries with the handles in your hands down towards your side and you're really gripping the handle to create good grip strength because there is a correlation of grip strength to shoulder stability. So the stronger your grip is, the more stable your shoulders will be. And especially with an autoimmune condition like Hashimoto's, we as women have a higher propensity to get frozen shoulder syndrome. So fill a tote bag up with gluten free flour, do some farmer's walks. You could put books in a backpack or a duffel bag and use it as a deadlift or a squat. So again, don't, you know, don't attach yourself to what we think we need to get results. Just do the basics consistently.

This is JJ with Ask the Health Expert. I do this five times a week, so make sure you never miss a show by going to subscribetojay.com.

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