00:00The following is brought to you by L'Oreal, Maybelline, and Garnier.
00:11No dumbbells, no gym membership, no problem. I got you covered. In tonight's episode of Your
00:17Best Self, we're going to show you how common household items can be used as workout equipments
00:23helping you stay fit without spending a dollar. Now joining me is Megan from MegaFit, and she's
00:29here to show us some simple exercises you can do in the comfort of your home. Hi Megan,
00:35thank you for joining. Okay, so firstly, you want to be consistent, that's very important,
00:41and you want to look at your diet and how to change certain things to accommodate this new
00:45routine that you're going to go into. And some simple exercises that can get you going, squats,
00:51jump ropes, jumping jacks, you could use water bottles to get yourself in there, you could
00:58even use something as simple as a brick, if it is you have one at home, to just get yourself
01:02flowing and a little bit of a challenge. You could throw in some resistant bands if you
01:07have those as well. They are really good and they're very functional. How important is it
01:12to eat healthy and exercise? Very. You can exercise all you want, but if it is you're not going to
01:19implement the diet part of it, you're not going to see significant results. Some salad with lettuce,
01:25tomatoes, tomatoes, cucumbers, you could have that, lentils, some rice, and maybe some baked chicken.
01:35You want to look at the type of food they're consuming because two chicken would have sugar in
01:40it. And with that simple meal, you could just look at your portion sizes. How often should that person
01:48work out per week? Well, for the week, I should say, and for how long? Okay. I will say as
01:55a beginner,
01:56three times is easy to start with because you want to account for things like muscle soreness and whatnot.
02:02And for results with consistency, you will give it about a three months. Megan, what do you have for us
02:09today?
02:09Okay. So we're going to start with two bottles, right? You're going to fill them up with your water.
02:14And we're going to start with something we call a wall set. So your back is against the wall. You're
02:20going to come down. You're going to make sure that you're at a 90 degree and you're going to hold
02:25for
02:26whichever amount you want to. Some people start at 30 seconds and then you could go up from there
02:31based on if it is you want more of a challenge. So the bicep curls is going to come all
02:35the way up
02:35and all the way down and control. Now, this is a variation. You could start here and then you can
02:42graduate to this one, obviously, if you want a little more of a challenge. So the next thing
02:47we're going to do is some squats with the bottles as well, right? You want to make sure that your
02:51feet are shoulder-width apart, right? So you're getting your form properly and you're not going
02:56up on your toes, right? So we're going to plant the feet and we're going to go down and up.
03:02Right. So we're going to do it slow and controlled and you don't want to rush the movements.
03:10Okay. I'm definitely feeling good.
03:15All right. The next thing we're going to do is use one of these gallon bottles, right? So this adds
03:23a little bit more weight to it and we're going to have a variation where if you have a brick,
03:27you can put your foot up on it to the back to do lunges. But if you don't, you can
03:32just use the
03:33water and the normal movement. So we're going to step forward. You're going to give yourself a
03:38comfortable distance to the back and then you're going to go down slow and controlled, right? This
03:45is going to help with stability, balance, strengthening of the legs, quads, glutes, and you're going to
03:53keep your core engaged so that you're going to feel it. And the slower you do it, the more you
03:58feel
03:58the burn. And that's what you're going for, right? So this one is what we call a bird
04:03dog, right? So you're going to fully extend the arm, fully extend the leg. It's going to
04:08work the glutes, the back, the core, the shoulders. This is a general full body exercise as well,
04:14right? Um, you want to maintain a proper posture because it also helps correct postures as well.
04:20And you're going to notice that she's not caving her back too much, which means her core is very
04:25much supported, right? You can do 10 aside, 15 aside, then you can, then you can switch, right?
04:33Okay, Megan. So thank you so much for all the demonstrations. No gym, no excuses. So until next
04:39time, I am Charlotte Kisto, reminding you to be your best self.
04:50The proceeding was brought to you by L'Oreal, Maybelline, and Garnier.
04:55The proceeding was brought to you by L'Oreal, maybe?
04:55The proceeding was brought to you by L'Oreal. Maybelline, and Garnier, and Garnier,
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