So to be completely honest I have had some major bloggers block.... I'd say writers block but I feel like what I do on my blog is a little more like rambling but with a positive connotation....  so bloggers block, like real bad, I think I have 14 drafts over here... but sometimes you just got to move on to say what you actually wanna say. Since I can't seem to find my own words today I am going to share with you the 4 agreements. 

So I was introduced to the 4 agreements solely by my dad. Apparently, they are originally presented to us by Miguel Ruiz. (Thank you daddy for not tricking me into thinking you made them up because I would have believed you) Now, as most daddies girls are, I am predisposed to believing my dad is the smartest man in the world (except when he says no to me).... Anyway, over the years my dad has shared many ideas with me, this is one of my favorite parts of our father daughter dynamic, but the 4 agreements might just be my favorite. So instead of sharing with you today one of my personal ideas I thought I'd share these.

Lets start with what the agreements themselves are:
1) Be impeccable with your word
2) Don't take anything personal
3) Don't make assumptions
4) Always do your best

Now this is all I know of any of Ruiz's work... I have not read his books or heard him speak or anything of the sort. But I am in love with these ideas, and here is why:
Ever since my dad has told me these 4 agreements I have found that if I remember them and hold them true to myself. Not only do I feel better but I also am a better person for it.

Let me give you some examples of each:
When I am impeccable with my word not only do I become more task oriented and get things done, but I also don't make promises I can't keep. And good character is something I think we all in one way or another aspire to exude. When this is taking place and I it is also easier not to take things personal. In life people people may let you down, go back on their word or hurt you in one way or another but it is when we see it as something to do with them and not ourself it gives us the ability to be introspective and not assume. As long as I don't assume things I can believe all of the above statements are true. Another saying that my parents have ingrained in me over the years, more for the intent of helping my horrible spelling was "don't make an ass out of you and me (ass-u-me)" Which has also seemed to hold true in the other since too. When you assume you're picking one out come over another and it will either make that person seem like an ass or yourself and no one wants that. Which brings us to, if you're doing your best then you can only hope for the best. And if you are doing your best at the other 3 agreements they will hold true too.

So you may be thinking okay cool, good share but maybe why? Well I feel like without thinking of the 4 agreements I might get so frustrated sometimes I'd just stop doing everything. In short term it may seem easier to blame others, feel attacked, and make assumptions, but in the long run life will play out how its going to play out and you can only control you and your actions so why worry and put things on others and out their in your environment that may not be true. When I remember to focus on the 4 agreements they help me stay motivated and to help others.
(caution some real talk below)

Personally, I feel like I have been struggling with "why" lately.
Why do this, why do that, why be here, why help, why care.... why why why...
Negativity breeds negativity and I needed a smack in the right direction (sometimes we need a nudge but I needed a full on wack) I think sometimes people are surprised when they hear that I consider how I am feeling as negative, I mean I will admit comparatively it might not be thhhaat negative, but for me it is. I mean hey I like my rainbow and gumdrop world, and sometimes that make a slight case of the blues for me seem extra dreary.  As the song "I don't care I love it" pops in my head all I can say is thats the truth I love being happy and making others feel happy and when I forget that a good reminder of the 4 agreements really helps. 

A lot of life can be helped by slowing down and going back to the basics. For me the 4 agreements are a great set of basics to follow no matter what issue in life I am facing. It doesn't matter if it is training goals or personal they really seem to help me. So I hope by sharing them they help you as much as they do me!

We have all heard of people with high standards, but have you ever thought about what your life would be like if you expected more out of things? 
What if I told you you would get more from things not by expecting more out of them but by expecting more out of yourself? Specifically expecting yourself to feel happier and more excited about the little things in life. I call this holding happiness to a high standard, but what it really is is lowing your excitement threshold and expecting more out of yourself. 
Tell your happiness button that it better be ready to be pushed all the time! Allow yourself to make time and enjoy things you love or used to love. Allow yourself to look at your loved ones' quarks and embrace them as why they are unique. Be thankful more often. Realize that every moment is an opportunity to be happy and expect your happiness to step up. Also, push yourself to express and share your appreciation for the happiness others bring you on a regular basis. We all have our patterns and instead of feeling stuck in them be happy that your life is stable and your relationships are too. Find the brighter side of things, your first instinct might be that someone didn't do their job well enough, and sure don't hesitate to ask them to try harder, but also be happy they are their to do the task in the first place. Just because you decide to be happy with things does not mean you are always 100% satisfied, but approaching it with a positive out look instead of seeing how far things are from perfect you will begin to see how they are almost there and with little adjustments will be even closer. By holding your happiness to a higher standard you yourself will feel motivated to do better so that then you can be even happier. And you know what they say about happiness is... Its contagious!

To answer this question you have to decide what it takes to be the "coolest person" in your own mind. Then imagine that person has had the same life experiences you have had and has until now made all the same decisions. (Yes the coolest people can make mistakes to, so don't get hung up there.)

You have to ask what are the values this person holds?
What are they spending their time doing?
What are their goals?
What is that person doing to achieve those goals?
And how do they act day to day?

After you have figured these things out ask yourself why are you not doing them?
You may come up with reasons, or as some poeple like to call them excuses. Because think again of that cool person, the reason they are cool is because they didn't let things hold them back. They didn't get overwhelmed. They took a bite out of life and swallowed.

So how do YOU become that person?
Well you wake up and you do what that person would do. You listen to your heart, not your fear. You go for it! And even if your story doesn't go exactly how that cool person in your head is, you will never know if you don't try and some of the coolest people are the ones with stories to tell of how they took chances.


So whats cool to you? and how will you be cooler today? 

The first part of any journey is figuring out what you want to achieve, for some that is easy and others it is much more difficult. But once you got that it is smooth sailing right?.... you start off all gung ho and nothing will ever stop you..... Oh how we wish that was true. Not saying it never happens but more often then not life has this way of "happening". When life happens your plans and your goals some how seem, well, less important... But that's not to say you don't still really want them. So I was thinking I wanted to share some tricks that I use in my life to stay on track be it a fitness goal, career goal, or personal goal.

When trying to achieve something:

1. Figure out what tools you have; resources, facilities, contacts. Write them down because later when you are all frazzled and in that moment where you think "oh I have no one to help me and no where to go" you can prove yourself wrong and finish you moment of stress and move on.

2. When you go to write these tools down be realistic and identify which tools you will actually work for you. Don't sign up for a gym if you know that thats the last place you want to be when your stressed.

3. Also, make sure you feel comfortable with your tools. If you have a contact that you would be too intimidated to reach out to disregard it. Acknowledge what you are comfortable with and strengthen those resources.

4. Plan for change and expect delays. For example, In long distance racing I often plan on missing at least one of my long runs during the training season. So I build in buffer weeks in my schedule allowing myself extra time incase I hit some road bumps along the way.

5. Have fun with what you decide to do! When in our lives did our goals become something we dreaded. Think back to when you were a kid, you would have little goals all the time and not even think about  them. Also, if you didn't necessarily reach them you didn't beat yourself up about not climbing the tallest tree, or holding your breath as long as you could or having the biggest water balloon. You just went from one great task to the next and enjoyed the journey, and if you didn't like it you changed your plans. So be like a kid have fun and enjoy the journey! 

.... or for the first time again.

Like many things in life you have to use a skill to not lose it.
After running the marathon I took about a month off of running. And on my first run back this is how I felt:

My mental dialogue on a 15 min run.

"oh, its so nice to outside. Hmmm that is a weird feeling in my ankle...
Man, my knee kinda hurst.  Ouch my feet are breaking. Maybe I didn't rest enough... Today is not the day Im supposed to start running.... Okay okay just keep going, you can't wish yourself in shape Casey. Plus you have to show your clients that if you can do it so can they.... My ankle is definitely injured.... I wonder how long I have been running... 7:00 minutes... thats it.  okay at least go 1 mile.... I was made to run, this is my natural state... its so pretty on this trail... Oh my gosh I can't breath... I'm going to die... Oh shoot here comes another runner smile, say hi, hmm I could speak that is surprising... Maybe I'm not going to fall over an pass out. Okay turn the corner and then I'll check my watch.... 10:00 minutes.  Oh my gosh.... okay okay 5 more minutes I can do that. Oh here comes a car, good form good form, oh man my skin itches, why does it itch soo bad, and why does it feel like it is jiggling, hopefully my butt isn't jiggling.... Im just going to run faster the turn is right there.... run run run.... okay that wasn't that bad... how much longer... 3 mins... oh no I better slow down.... Why do I do this? I could just lift more weights... lift weights fast... thats a kind of cardio.... okay just finish.... 15 mins! yes I can stop!.... walk walk walk.... stretch.... That wasn't so bad... I think Ill try again in a day or two...."

So no matter if its your first run ever or your first run back I want you to realize two things.... 

YES IT HURTS
and 
YES YOU CAN MAKE IT THROUGH.

When people ask me about training or running they ask does it ever get easier?
I tell them no, you only get stronger or faster.

But here are a few tips to get past those first couple runs:
1. Set small goals. I have been running for years, but every time I start over my first few runs are about 15 mins long
2. Take it slow. You don't need to rush, anything is faster then not running so take your time and enjoy the fact that you got up and moving no matter the speed.
3. Have goals within your goal. I like to take pictures so when I first start running I make goals to get to a spot and take a picture. Or I like running on the beach so I will run fast until I get to the beach then a slow my pace down and enjoy the view. Once I am back on the road I pick it up again. I have also picked flowers or climbed rocks... What ever you like but make it more than a run.
4. Make plans for after your run. Tell a friend lets meet after my run. Then you have made a plan to hold yourself accountable because you have told someone about your goal and it will also give you something to talk about when you see them. Or if you make plans you can't spend all day putting of exercise. Also when you exercise before doing something it often gives you more energy.

SO get out there, let it hurt... because it will... but you will feel better having done it then not!

WARNING VERY PERSONALLY OPINIONED POST!

I have been wanting to write this post for awhile now, but could not quite think of how to articulate it correctly. But sometimes you just have to put it out there.

Now, I know your first thought may be that as someone in the "Fitness" industry my opinion might be biased. But I know if you think that it is only because you don't know me.  I like to think of what I do as more of a "healthful living suggestion giver". Yes the service my clients pay for is to guide them through physical activity, but I only do so after a sit down meeting where we talk about their goals and wants. I suggest what is realistic and healthy for the body and mind. I also advice every one of my clients on what a healthy weight is for them and refuse to train someone under that weight or body fat percentage. I often tell people that if they are looking for something other then a healthy way of living they may not want to employ me.

The thing that really gets me is all of this "fat vs skinny vs too fit". A truly healthy person comes in all shapes and sizes. Yes it takes work, No it should not over run your life. That is why it is called a "HEALTHY BALANCE"

Everyone's healthy balance is different. and guess what it looks different too!
We do not live in a world of absolutes. So when I see articles about people talking about being "FAT AND HAPPY" quite frankly IDGAF are you "FAT AND HEALTHY" because you can be, you can also be "THIN AND UNHEALTHY" forget the aesthetic aspect of that statement. 
Ask yourself are you "HEALTHY AND HAPPY"?
Because if you are not healthy guess what you wont be happy for very long! Doesn't matter if your thin or fat.

I have known some of the thinnest unhealthy and unhappy people in the world... Shoot I have been there myself. And same goes the other way I have been fat and unhealthy too. Both sides were not very fun because I was unhealthy.

Be it mind or body when one isn't right you wont feel great for long. YOU GOTTA HAVE BOTH!

My weight fluctuates all the time, but I don't feel it, and honestly unless you are an overly critical person, which I don't need in my life, that doesn't define who I am to you. The key aspect is that I am healthy.

I don't focus on how I look fat or thin, because when I do it messes with who I am. So why do that to myself? I am the most balanced minded when I am being honest with myself about how I take care of myself. Am I doing to much or to little, am I eating to much or too little, most importantly 
AM I TAKING CARE OF MY MIND AND MY BODY? TOO MUCH OR TOO LITTLE??

I like to believe that my clients, my friends, and my family, accept me and respect me because I am real myself and with them. I often have to tell my clients to relax and live a little because they start to fear having a little fun will ruin their progress. At the same time, I will be the first to say, yea this workout is hard because you are paying for that abundance of fun you had this weekend.

When finding a healthy balance think of your body as a bank:
Currency: Health
Income Resources: Physical activity and Healthy mindfulness 
Tax: Based on effort put towards physical activity and internal resistance towards healthy mindfulness 
Expenses: Unhealthy activities and Unhealthy mindfulness

So if your body is a bank and health is your currency it plays out rather simply:
Just like with any currency there is a tax, the more you add the higher the tax. When you do too much physical activity it is too taxing on you body. So you want to find your own comfortable tax bracket. Be mindful of taxing your body to depletion. 
You use your currency by doing unhealthy activities, like not sleeping, working too much and having a unbalanced diet. 
So what you want to do is build your health bank account without taxing to much and also without sending yourself into debt by doing unhealthy things all the time.
Keep in mind just like your actual financial situation is personal, unique and private to you, so is your health.
And once again quite frankly it is no one else's business unless you decide to share it with them.

Your HEALTH IS YOUR WEALTH 
and on one final note:
How you decide to display it is up to you!

First off I want to say how amazing it was to go through this experience not because the story I tell below but because of the amazing support and connection I felt with others, not just during the race but before. Sharing this process has been such a reminder to me that love and believing can make just about anything possible. I could not have done it without all the encouragement. I know many of you have told me that hearing about my journey has inspired you and I want to thank you because in return you inspired me to keep going when times were tough!

For me It all started with a club. And  to be honest with you, For me the dream did not start as wanting to run the Boston Marathon.  That was not the goal until it was already happening. But let me explain how I think it happened:
In life we do lots of little things that add up to some really big things sometimes they are intentional and sometimes they are not. Some Goals start as a big dream and a person will do all the baby steps to get there. Other Goals are the cumulation of a lot of little dreams that combine and be come a really big one.
 
There are so many amazing people at the Boston Marathon I'm sure there is every combination of dreaming and doing all the right things that one can imagine. That is what is so cool, about marathon running, everyone has their own story of how they got their. Especially the Boston Marathon, because you can not just wake up and decide to try it.
I am so impressed by those who set out to one day reach the Boston Marathon. For many marathon runners it is like the holy grail. And now after running it I can see why.
For me, it happened the other way though. I have spent most of my years training and running the 5k. Until about a year ago when some friends of mine decided they were training for a marathon. (see image above, most of those people had something to do with this adventure) 
So my first little goal was to train with my friends for a marathon. Then I was convinced I should race it. Now, some might say I am a little competitive, but I like to think of it as I don't like to give less than my best, so running it wasn't enough.... okay maybe I am a little competitive because racing it wasn't enough, so race to morning I decide: I am going to try and win it..... 
Sometimes it is good to learn a lesson, sometimes it is painful to learn a lesson, I'll say that was both. Needless to say I did not win, going out to fast caused me to have a very painful and slow second half. But later I found out it my time had qualified me for the Boston marathon. So I guess you could say I by chance came to this very big new goal.
I started training about 6 months ago, with the goal to just run more consistently (and hopefully less painfully).
Training itself was an adventure that I got to share with so many friends and family, and especially my boyfriend Kyle. If anyone put in hard work for my marathon as much if not more than me it was him. We had many early, cold, and often winey (by me) mornings. But some how through the help of so many, we got here!

Before I knew it, it was the Friday before and we were picking up my parents to come to Boston. With a 7 hour drive ahead of us (not including stops) we found out my mom's bag  was lost and we would have to wait for it to come in. Leaving at 8:40 PM and needing to arrive at Boston before 7 am. 


So when was the last time you pulled an all nighter with your parents?
But we made it! and Kyle and my Dad ran the 5K we explored some of the city and had a pic-nic. Later we headed to our hotel after seeing the expo and enjoying the wonderful weather

Again, I have to say part of what made this such an amazing adventure was the unbelievable support and out reach I received from others. 
The hotel I got to stay in was so beautiful and only  about half a mile from the finish line. Thank you again Deva for making that possible and always believing in me!

That night we went out to eat and had some amazing food at really cool gastro pub that used to be a corset store . I have to say all of our eating experiences in Boston were amazing and made for great race prep food! I had sweet potato gnocchi with vegetables mmmm mmm  

Before we knew it, it was time for a pre race dinner. Mine is always chicken veggies and some sort of simple carbs! 

As they drove us it seemed a lot farther than 26.2 miles and I wasn't sure I wanted to even try to get back to the city. But once we arrived in the Athlete Village I started to get excited again! It was amazing to see SOOOO many runners in one place.

Starting out was amazing we could hear them announcing the elite men and the energy started to grow. Right from the start the streets were lined with cheering people.
26 miles of people cheering and encouraging. It choked you up, it made you feel strong, it made you feel loved, it made you feel patriotic, and it made you feel like you could run 26.2 miles!... no problem
Then later I think it was the only thing that kept us from noticing the cold and soon to be pouring rain.
At mile 7ish I saw my dad and Kyle it was so awesome seeing them and their excitement, it made me feel like a warrior as it started to rain. They also handed me gloves which helped because even by my 7 my hands were already starting to go numb. 
 I ran the first 14 miles with the girl trying to go sub 3 and then I got an itch to go a little faster knowing our pace was a little behind. Around miles 15-18 though the cold set into my legs and I had no control over my body slowing down. 

But right about then I heard some familiar voices. Brandi, Rafael and Joel were cheering me on, I could go a little further! And it helped me make it up the hill. To be honest I didn't know what hill I was on and where, so heart break hill didn't break my heart. I actually enjoyed the hills because that was when other runners were encouraging each other. My Shirt had my name printed on then back and so many of the other runners would run by and say "come on Casey you can do it" "come with me Casey" "Casey you're almost to the top" 
I mean how freakin cool is that!
In this one race I believe I had a million different thoughts and feelings about running marathons and how much I did not enjoy them. Okay and a few about how much I didn't enjoy the concept of them, but I could not even bring myself to hate Boston. Because you could not hate something where so many people where cheering for everyone and supporting everyone in reaching a dream!
 
By Mile 20 I was completely red and blue. I pushed as hard as I could and said okay, my goal is to not slow down past 7min miles, but my body said otherwise, then I said okay 5 miles to go don't walk, but my body said other wise, 2 miles to go and my body wanted to quit but my mind and heart said otherwise. 
In a down pour of rain I finished. Contemplating walking until the very last step and fighting a calf cramp the last 20 meters I just didn't want to fall over before I got there.

I finally finished!  Then I cried, then I walked or stumbled as fast and far as I could hoping not to get pulled into the medical tent. All I could think was just make it out. Wrapped in a blanket and mixed in emotion. I found my dad and Kyle, then I cried, no I sobbed, then I laughed, then I said I was mad because I knew I wanted to do it all again.  

As it stands now, I am not sure how to express it, I know I finished, I did it, but its like their is something left uncompleted. A little fire still burning.... Marathons 2 - Casey 1.9 and I am so mad that I must go another round.

But that is the sport... the addiction... the love.

Plus in the end you get to EAT! After the race they rushed me back to the hotel room where I jumped in a bath, still wearing half my clothes, to prevent any further hypothermia. I ate cookies and talked to my biggest fans recalling the race. If anyway hasn't tried it I would recommend eating in the bath, you feel like a queen... or maybe its just me because those are two of my favorite things. After I warmed up and rested we went out for a big dinner and celebrated! My food of choice fish and sweet potato chips and an Allagash White Ale mmm mmm.

The next morning we got up and said bye to Boston Before heading and an adventure showing my parents the east coast....

I live a lucky life!
P.S. 3 days later I can finally walk kinda normal!

P.S.S. Thank you again for believing in me and sharing this journey with me! I love you all!

In my business I work with all kinds of people with all kinds of goals. The thing with training is it really comes down to if you want it and are willing to trust someone else's knowledge..... When I first meet a client, I always do a demo session because I believe like many things in life, it comes down to personality. So needless to say I end up with clients that I really enjoy, but also are willing to work hard and want a life change not a quick fix.

Ever since I moved True You Fitness to Maryland I have been blessed with many amazing clients. I could tell you about all of them, I am proud to say that thus far everyone is on track or has already met their goals, but if I were to tell you about all of them you would be here for far to long.  I honestly could go on and on about each of them. They inspire me as much, if not more, as I try to inspire them.

The Client I wan't to talk about today is unique in many ways, but the reason I want to share his story is more because of the things that make him un-unique.  
So this is the story of Bill.

Bill is a middle age man.
he likes good food and a good drink (or 2).
he had been inactive for several years, besides some golf and boating.
he also was hesitant to exercise because of old injuries and fear of joint pain.
he had no eminent medical reasons to change his way of life.

Sounds pretty normal right.
Take aside his great personality and I would say yes.


But what Bill had was a GOAL.
His goal was to become healthier. 

That old saying, if it ain't broke don't fix it does not apply to our bodies. 
I think Bill understands this.
 With our bodies we can't wait for them to break, it is too late at that point.

So after a demo and understanding each others ideas he signed up for a 3 month plan. 
Calorie Calculations and Body Measurements Included.

Here is where Bill may be different. 
He went for it! 
He does EVERYTHING 100% (even if it leaves him cursing my name)
He works out 3 days a week for just under 45 mins
Along with walking his dog most days.
He calculates his calories and still enjoys the occasional indulgence.

In just about 8 weeks Bill has lost over 13lbs, 4 inches in his waist, 2 inches in his hips, and lowered his Body Fat by almost 3%. He has also seen significant decrease in risk for Heart Disease and Visceral Fat near his organs.

We have 4 more weeks in his current plan and I can't wait to see what happens next! 

In terms of strength and balance is it like night and day. I may even convince him he likes lifting his 25lb weights by the end of it!
But that liking it part will be the challenge. 

Now, as much as I can brag about what Bill is doing it really comes down to his hard work and dedication. His willingness to stick to the plan and not give up, even when we have little road bumps. 

The key is to keep it low impact so it is something he can continue doing as well as enjoy doing.

There are all kinds of awesome workouts out there but the finding something that he felt comfortable doing and will not cause him further injury was his priority.

Every session I have with Bill I push him harder and he steps up to the challenge. Occasionally he asks me if it will get easier, where I then remind him it doesn't get easier you only get stronger, other wise you shouldn't pay me."

I feel proud of the progress he has made not only in his workouts but in his dedication to a healthier life. Thank You Bill for letting me be your trainer! 

This is my attitude when it comes to my life and the things I do....

It is also the message that I try to share with others.

I often get frustrated as I scroll through my social media feeds and see so many people going from one extreme or another.... I could talk about this in many categories but for the sake of what this website is about I will talk about fitness.

I see articles about being "fat and happy" or "slim and sexy", Articles about "clean eating" or "If It Fits Your Macros". I see Fat Shaming, Thin Shaming and now even Fit Shaming.

What it comes down to is too many people caring what other people think.

Now I know this is hard for people to believe because a large majority of my job, my life, my identity is based on people wanting to look a certain way and yes essentially that is what I am paid to do but for me it is not anything about that and so much more.

What I do, and what I believe the services I provide is: To help people find a healthy balanced way of living a life they want while obtaining a goal they want.

Sure there are ways to get thinner quicker and there are most definitely ways to be fat and happy, but none of those things are mutually exclusive.... and that is what I fear our society has forgot.

Sure there are trainers out there that can get you any results you want or cake that can make you feel like you are actually in heaven 

and you know what....
BELIEVE IT OR NOT
there are people out there that will love you on either side of the spectrum....


but the ones that love most will want you in the middle.... they will want you happy and healthy
THOSE ARE THE PEOPLE YOU WANT AROUND. 

I have had far too many friends on both sides of the spectrum. 

seeing people I love get so thin they can't enjoy the company of others or the presence of food

seeing people I love limited by their lack of fitness not enjoying the company of others and completely consumed by food

they are both ugly sides of a coin that we don't need to count.

I am tired of the fat thin fit shaming 

Why must we attack one or another why cant we see that there is beauty in living....

Living isn't about eating or exercising 
Living is about sharing and enjoying 
and we must be healthy to do these things.

What if we highlighted HEALTH 

and I am not talking about being a bikini model health nut or even a healthy serving of I don't give a F***

I am saying highlight the ideas of hey I was physically active today because I enjoyed my environment and those around me so I need to refuel my body so I can feel good and get up and do it again tomorrow....

You see how in that statement I am not targeting one group or another...
FAT OR THIN You need to take care of yourself so whether its eat enough or not too much serve yourself a helping of self-love and get up and enjoy being able to be alive moving freely and fearlessly.

Be the best you! Not the best looking in a Bikini or the best sticking it to the world while I watch 10 more episodes of who knows what.

Stop caring what others think have peace of mind that the world will not end if you do or do not have that piece of cake.

So you are stuck at home...
For what ever reason....
Snow would be mine lately....
Bored....
Sick Kids....
Or maybe you just don't want to drive to the gym?

This doesn't mean you can't get a great workout in! all you need is a space big enough for you to lay down and spread your arms out as wide as you can.

No shoes, no shirt, no weights, no problem. ( You may want a sports bra though)

and I guess you do have to be able to count to from at least 15 to 30.

If you only have 20 mins that is okay too.

What you want to do is make the most of that time and still warm up and stretch properly.

After you do a workout not only will you feel better but you will also feel better about the space you are in.

You will feel 2 things like it is a productive space that can actually accommodate activity and you will also feel not trapped there because of that reason.

Now you are thinking.... okay great but what do I do in that twenty or so mins.... 
Here is what I recommend: 
take 3-5 mins walking, running, marching in place, if you have a little longer add jumping jacks and butt kicks 

the next 5-10 mins Pick exercises you are familiar with  at least one from the three major muscle groups or an easy way to think of it:
ARMS, ABS, and LEGS
Pick one move from each and do 20 of each move before moving to the next 
repeat this 4 times one resting 15 seconds between each.

example:
20 Lunges
20 Push ups
20 second plank
x4

After you do this walk or jog in place for 2-5 mins.
and wha-la there you have it.

An energy boosting or busting  workout in about 20mins.
and most importantly you will feel good about where you are and can go through whatever else you have to do at home that day know you already did something for yourself.

This is just one example of a workout there are a million different ways to workout at home. Have fun, learn new exercises, try new things!

Most importantly recognize you can take control, you can get it done and you can have fun!