Adjust Your Workout When Gym Isn't Option

April 6, 2020

Henry Ford Health System

Feeling at a loss about not being able to stick to your normal workout routine? You’re not alone.

Social distancing during the COVID-19 outbreak has resulted in people all over the world having to adjust their schedules to accommodate working from home, schooling and caring for kids, and finding ways to maintain as much of a “normal” schedule as possible.

As a result, many people are struggling to figure out how to get a good workout in without the help of gym equipment or a personal trainer.

“Anxiety over the current situation can add to a lack of motivation to work out,” says Brianna Gauna, an athletic trainer for Henry Ford Health System. “But just remember how beneficial it is to move your body, even if it is just around the house.”

How a Routine Change Affects Your Body

If you are used to working out every day or going hard at the gym on a regular basis, a short rest period from your routine might have its advantages.

“Taking time to rest can actually be a really good thing because it allows your body to recover,” says Gauna. “You might even start to see more muscle tone set in as you give your body a break.”

On the other hand, if you usually work out a few times throughout the week and suddenly stop, the results may cause negative effects. You may experience:

 

How to Work Out at Home

 

Being stuck at home is not an excuse to skip a daily workout. Everyone works out a little differently, and there are plenty of options for you to stay active and try out new forms of exercise.

“Whether you are used to strength training or cardio, think about what your fitness goals are and choose activities based on what you’d like to achieve,” says Gauna.

Here are some ideas to keep you and your family active:

1. Yoga. Practicing yoga requires a great deal of muscle strength and balance. It is best for a full body workout. Look to YouTube or free apps on your phone for beginner workout videos that you can follow along.

2. HIIT workouts. These workouts are best for getting your heart pumping and increasing your stamina. Try choosing four exercises from the following list. (Search YouTube or Google for examples if you are not sure what each of these entails.) Do one exercise at a time for 30 seconds and then give yourself 20 seconds of rest before moving on to the next exercise. After you get through one rotation of those exercises, repeat three more times.

  • Squats
  • Push-ups
  • Lunges
  • Burpees
  • Mountain climbers
  • Glute bridges

3. Running or walking. Many apps allow you to track your run on a map, so you can plan out your route in your own neighborhood. This allows you to adjust how far you run or how much time you have for a run. A brisk walk through the neighborhood also works.

4. Biking. Biking is a great low-impact workout that works to engage and tone leg muscles. (Remember to wear a helmet!)

5. Team sports. If you are looking for something to engage you and your family, team sports are the way to go. Kick a soccer ball around, try to race through an obstacle course while dribbling a basketball or take turns throwing a football. If you don’t have the equipment, try playing keep-away with a stuffed animal or set up a relay race.

Exercise by Age and Fitness Level

The younger you are, chances are you have a faster metabolism. If you can’t get to a gym, think about how active you usually are and gauge the length of your workout from there.

If you are using this time to get started on your fitness journey, use these recommendations as a starting point:

Ages 7-17: 1-2 hours. Athletes that are used to going to weekly practices may find that two-hour workouts are more suitable.

Ages 18-30: About an hour. Look for times throughout the day that you can squeeze in workouts. Maybe you do yoga in the morning, a HIIT workout in the afternoon and a walk after dinner.

Ages 31-49: About a half hour. If you have children or a pet, you may find that you are already spending more time being active than this!

Ages 50 and up: At least 10-15 minutes. Gauge this based on your own abilities. You may live a more active lifestyle that allows you to be very active throughout the day. If you find yourself struggling to meet this mark, consider a walk during the day or stretches in the morning.

Once you get a regular fitness routine in place, work your way up to longer or more intense workouts to keep yourself challenged.

Making Your Own Equipment

If you have a treadmill, stationary bike or elliptical machine at home, now is the time to clear off the laundry it may have been collecting. If you don’t have access to weights or other gym equipment, though, that doesn’t mean you have to miss out on a quality workout. Look for things around your house that you can use in their place – get creative!

  • Bags of beans, rice or pet food as added weight for squats or lunges
  • Old books/textbooks as dumbbells
  • A chair for triceps dips, calf raises or for stability during yoga
  • Stairs to run sprints or to help you stretch out leg muscles

When your day-to-day routine is shaken up, do what you can to create normalcy in your life. If you find you have more free time throughout the day, take that time to get moving – even if it’s running up and down the stairs or going for a walk around the block.

“Don’t worry about feeling silly for switching up your routine,” adds Gauna. “Whether that’s using a random object for added weight during a workout or trying to remember how to ride a bike again on your street, think about yourself and your fitness goals first. Don’t let thoughts of what other people think of you get in the way of you reaching your goals!”

 

Want to learn more? Henry Ford Health System sports medicine experts are treating the whole athlete, in a whole new way. From nutrition to neurology, and from injury prevention to treatment of sports-related conditions, they can give your athlete a unique game plan.

Visit henryford.com/sports or call (313) 972-4216 for an appointment within 24 business hours.

PHOTOS: (Clockwise from left) MHSAA Student Advisory Council members Abigail Pheiffer of Novi, Lydia Davenport of Ithaca and Trevin Phillips of Caro will be working to stay in shape while staying home these next many weeks.

English's Hall of Fame Contributions to St. Francis Continue Behind Camera Lens

By Tom Spencer
Special for MHSAA.com

October 9, 2025

The name Julie English is now synonymous with Traverse City St. Francis football.

Northern Lower Peninsula

English spent her first two decades contributing to the school behind the scenes, helping the Gladiators launch boys and girls soccer programs, and scoring volleyball and basketball. She served as team manager for boys and girls soccer and even bus driver, so to speak, for the latter.  

She’s also very noticeable on the sidelines of football, soccer and volleyball games, taking pictures with the aid of a motorized wheelchair.

This past Saturday, she was front and center. She was inducted into the Grand Traverse Area Catholic Schools Hall of Fame – established in 2007 to recognize individuals who inspire others by being exemplary role models.

English was paralyzed 10 years ago as she reached the end of a zip line while chaperoning a girls soccer team trip weeks ahead of the 2015 season. Many recall snow on the ground as she went first, intending to take pictures of the team as they planned to follow. She decided to go first that March day despite a fear of heights.

“It was all part of God's plan because I am afraid of heights – I really had to talk myself into going on the zip line,” said English, who considers it a freak accident and doesn’t discourage anyone from giving zip lining a try. “I was thinking, you know, I'm trying to convince these girls to step outside their comfort zone. And if I'm too afraid to do something like that, what kind of an example am I? So I breathed it and went up and actually it was fun – until it wasn't.“

Past TCSF athletic director Tom Hardy introduced English at the induction ceremony last weekend. He lauded the “amazing women he had the privilege” of working with during his 18-year tenure.

“While such a devastating event might have broken many, it only served to strengthen Julie's unwavering faith,” Hardy said. “She approaches each day with grace, fully aware of the challenges ahead, yet she embraces them with joy, love, and laughter. Following her accident, Julie dove deeper into her passion of photography.”

English now generously volunteers her time capturing St. Francis athletic events and creating lasting memories for students and their families through her lens, leaving school officials, coaches, players and supporters in awe.

Current TCSF athletic director Aaron Biggar has personally been touched by English’s work, through her photographs of his boys playing football for St. Francis. He’s thrilled to have English for home game, and she also travels to – and is welcomed by – volleyball, football and soccer opponents.

English captures a few frames.“Julie’s ability to capture those life events for parents who are watching the game and not taking pictures, has been such a gift for our community,” Biggar said. “She's been around so long and (is) so accepted by our community. And even by opposing teams, they allow her to be on the field and make precautions and stuff so she can. Our opponents in other schools have also been so accommodating of her and helping.”

English was at Thirlby Field last week capturing the Glads’ big Homecoming win over Boyne City, 20-13. She won’t be on the road tonight as the Glads put their undefeated football record on the line against Pontiac Notre Dame Prep. But she will be back on the football sidelines Oct. 18 when St. Francis hosts Jackson Lumen Christi. And she’ll also be on the sidelines next week when the boys soccer team continues what it hopes will be another deep run into the postseason.

English’s humility, deep faith, and enduring optimism have had a profound and lasting impact, supporters note. Not surprisingly, her biggest concern as she takes pictures today is not her safety – it is the safety of the home and visiting athletes.

“I think sometimes I make people nervous, but I am always cognizant of what's going on, because the last thing I want to do is hurt anybody, like, have them run into me and then get hurt,” English said. “I want to be where I can get a good picture, but definitely not where someone could get injured if they ran into me.”

English’s photos are treasures for St. Francis families, points out Mike Kanitz, who was inducted into the Hall of Fame alongside English. In fact, he nominated her. Kanitz is the junior varsity girls basketball coach, volleyball game manager, volleyball announcer and volleyball scorekeeper, football press box manager, and the Glads’ soccer game manager. 

“Julie’s ability to capture time for SF families, I mean, is priceless,” said Kanitz, who also can be found at the scorer’s table for boys basketball. “She catches kids in their level of joy, and it's cool. It's a snapshot in time, and she does it for every family. I mean, this is all free. She posts it all free. She doesn’t charge anybody. And she she's such a hard worker. She's everywhere.”

Kanitz vividly recalls English’s efforts to bring soccer to St. Francis. It happened in 2002. The Glads first had a club team coached by volunteer Reggie Rix.

“She had to fight some hurdles and it was a lot of work, and to start a new sport – her vision was the correct vision,” Kanitz said. “There were coaches, but Julie was really the one that took care of everything. Julie was fair to all children. She wanted all kids to have that good experience of high school sports.”

Kanitz, one of many who regularly see English’s photos and read her inspiring messages on social media, finds it difficult to think about the zip line accident. His daughter was one of the St. Francis soccer players waiting to come down the line next.

was inducted into the Grand Traverse Area Catholic Schools Hall of Fame“It's still hard for me to actually think about and talk about, but Julie's handled it better than anybody,” he said. “Her faith in God is so strong, and her message she writes … these Facebook stories about where she's at in her journey … they're moving and people read them, and it affects people.”

Early on, Julie recognized the vital importance of a Catholic education for her children and committed herself wholeheartedly to making it a reality, Hardy recalled. In addition to operating a full-time in-home daycare for more than 30 years, she worked weekends to help make ends meet and ensure that her four children – Ian, Caitlin, Jordan and Chelsea – remained enrolled in the Catholic schools.

As the owner of a daycare business, English drove a 12-passenger blue van. She often emptied the car seats in time to get 11 players – including Caitlin and Chelsea – to soccer games wherever TCSF was playing.

Caitlin English played on the first TCSF girls soccer team in 2002. She presented Hardy with a petition to offer soccer, signed by St. Francis athletes. As a club, English is proud to say, the team won all 17 of its games. When soccer became a school-sponsored varsity sport a year later, it was a cooperative with Traverse City Christian called Liberty.  

Ian English was on the field for St. Francis boys’ first game, played through a co-op also with TC Christian during the fall of 2008. Chelsea English also played soccer for the Glads. Jordan English played rugby.  

Ian, Jordan and Chelsea were at Julie’s induction ceremony. Caitlin, now living in the Grand Rapids area, was unable to attend because she is coaching soccer for her own daughter, Emilia, although Julie’s son-in-law did attend.

English gets around today with a vehicle adapted for her. She is supported regularly by Ian and Chelsea, along with a mother of nearby Kingsley High School athletes. She’s been spotted on the sidelines taking pictures at Kingsley volleyball and soccer matches, too. English also has been able to get to Grand Rapids and capture her granddaughter’s early soccer days with her camera. 

She is enjoying a new beginning with soccer as well as her newer role for the Glads.

“Back in the day, I was able to run the clock, take pictures and do the book,” English said. “I don't think my brain would handle all of that now, but, you know, it was it was fun to do at the time. Not being able to do daycare anymore and not being able to do the things I did at St. Francis are the hardest things about being in a wheelchair – just not being able to do all the things I used to do.”

This spring marked the 10-year anniversary of the accident. English said she never asks, “Why me?” Rather, she is determined to can find the good and take advantage it.

Hardy agreed.

“Julie has said, ‘Never doubt who and what God puts in front of you,’” Hardy said. “This encapsulates the guiding ethos of her life.”

Tom SpencerTom Spencer is a longtime MHSAA-registered basketball and soccer official, and former softball and baseball official, and he also has coached in the northern Lower Peninsula area. He previously has written for the Saginaw News, Bay County Sports Page and Midland Daily News. He can be reached at [email protected] with story ideas for Manistee, Wexford, Missaukee, Roscommon, Ogemaw, Iosco, Alcona, Oscoda, Crawford, Kalkaska, Grand Traverse, Benzie, Leelanau, Antrim, Otsego, Montmorency, Alpena, Presque Isle, Cheboygan, Charlevoix and Emmet counties.

PHOTOS (Top) Longtime Traverse City St. Francis supporter Julie English readies for her next shot while attending a Gladiators football game this season. (Middle) English captures a few frames. (Below) English recently was inducted into the Grand Traverse Area Catholic Schools Hall of Fame. (Top two photos by Rick Sack/TC Rick Photo. Below photo by Tom Spencer.)