Home Gym and Meditation

Step-by-step guide to building a home gym and meditation area for any space on any budget!

Do you want to have space for yourself to exercise at home but don’t think you have room—in your home or your bank account? Try the following suggestions to get started.


Step 1: Find a space in your home that you can dedicate to your workouts/meditation
First, you need to decide where you want to set up your home gym. The spare bedroom, office, basement, or even a hallway or patio, are all great spaces for exercise. And if you don’t have a spare room, a small area in your living room can double as your workout space.

For your meditation, you can purchase a “cushion” or sit on a chair, all you need is an area large enough to sit for a few minutes a day.

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Step 2: Unclutter the space
Make sure that the space is clean and that you have an area to do sit ups or an area large enough to lay on the floor and comfortably stretch. Add a plant to the space which can help boost oxygen levels in the room. Ferns, and bamboo plants are great indoor air purification powers.

You can add a mirror since it will be a helpful tool for feedback on your form during the exercises; a mirror can also help to open up a space and reflect the light from the windows.

For your meditation, I find the smell of incense calming or the smell and look of a candle. These few objects seem to put me in the mood to settle down.

Step 3: Items for home gym/meditation
All you need is a floor mat, a free hand weights or bands. You don’t need to clutter your space with heavy equipment if you don’t want to do so.

Once you define a routine, you can purchase a stability and/or medicine ball to improve your balance and not just your strength.

Start with something simple and then gradually build up according to the workouts you will be performing. During the holidays, you can ask Santa for them. Another option is to visit garage sales or thrift stores. I have trained clients and helped friends at their homes with a set up just like this. (Review by Joanne Weir)

The meditation cushion and the Zabuton mat (Zen practice) can be purchased at stores worldwide and soon will be provided by Exercise and Wellness.
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Step 4: Organize your space
Once you are done with your workout, you’ll need to store your items in between workouts, especially if you’re using the living room. A small basket can hold your resistance bands, dumbbells, and other fitness gear, such as yoga blocks.

Your meditation area, can be left as is, it will be easier to get inspired in the morning or the afternoon to bring awareness to your actions. It will be easier to feel motivated and to tune in to what’s going on in your mind, body, and the outside world, moment by moment.

Step 5: Use your Space
Set aside 30 minutes a day and follow the routine explained in this blog, click 07231201 to download.

For your meditation, set aside 5 to 10 minutes each day and follow the instruction by Mark Williams and Danny Penman from the book Mindfulness An Eight-week Plan for Finding Peace in a Frantic World.

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Step 5: Share your Experience
In order to keep you motivated invite a friend, family member or significant other to see how you are creating new health habits for your exercise and wellness to live wholeheartedly!

To purchase some of the items in the pictures, feel free to send me a note. The cushions will be made in the US by my mother 😉 Estimated pricing for the set $110.

Physical Activity

physicalactivityThe case of Rachel. She is a 43-year-old, low risk, moderately active woman who works 40 to 50 hours a week in a sedentary job. Rachel’s original goal was to lose 10lb in 12 weeks. She has two children, Zach, age 10 and Emily, age 8, they are involved in sports. Rachel started walking with co-workers twice a week. She started walking because she knew she needed to take care of her self a little bit better.

Rachel’s WELLNESS VISION

“My wellness vision is to be healthy, energetic, and vital. I am content that with increased social support, a regular and a realistic weight management plan, I will achieve success.”

On completion of the 12-week program, Rachel had lost 6 lbs. and increased her strength, flexibility and aerobic fitness. Some of the actions she took:

  • Rearranged her work schedule
  • Started to walk her children to school once a week.
  • Incorporated stretch brakes before a meeting at work.
  • Used the stairs instead of the elevator.
  • Took public transportation once a week.
  • Started hiking and bicycling with her children.

What ultimately helped Rachel was her decision to make a little effort to achieve a goal of her choice. Her new goal of moving more and daily practices that reflected a new attitude about exercise.

What can you do to improve your wellness?