Friday, October 22, 2010

Getting in Shape With NO Gym Membership

Getting in Shape does not require a hefty gym membership fee.  There are plenty of free resources, workouts, and plans to get you on the right track.  Here are my quick tips to getting in shape on a budget.

1.     Motivation – Ask yourself these three questions: And write them down!
a.    Why do you want to get in shape?
                                          i.    It is very important before starting any new routine that you determine the “why”.   Do you want to lose weight, look better, feel better?
b.    What will you gain from getting in shape?
                                          i.    Do you have an underlying condition that could get better with weight loss? Diabetes, high blood pressure, high cholesterol, bad back, etc.
c.    Who are you getting in shape for?
                                          i.    This is the easy one… YOU! Getting in shape and staying healthy is the best gift you could give to yourself.  So take this opportunity to say… I can do this, I want to do this, I will do this! Pump yourself up and get ready to Get Healthy!
2.    Setting a Goal –
a.    Set goals that are realistic.  Here are some examples of realistic goals
                                          i.    Lose 2 pounds every 2 weeks
                                        ii.    Lower Blood pressure/Cholesterol in 6 months
                                       iii.    Start with 2 sets of 10, eventually going up to 3 sets of 15 in a few months
b.    If your goals are unrealistic you are going to set yourself up for failure… Please Be Realistic Especially for Women:  The weight is not just going to fall off because you started working out or eating right for 2 weeks… its going to take TIME and DEDICATION.
3.    Exercise and Eating Right-
a.    Exercise alone will not help you get the results you want.  You have to change your eating habits.
b.    To change your eating habits: start slow.  Make one change a week and stick with it.
                                          i.    First week add one vegetable to your plate for dinner each night of the week.
                                        ii.    Second week add one fruit to your plate for breakfast every morning.
                                       iii.    Third week add a vegetable or fruit to your lunch every day.
                                       iv.    Forth week – make sure you're eating whole grains instead of white grains
                                        v.    Continue adding the good and taking away the bad each week.
                                       vi.    Your behaviors will change…. But it will take some getting used too!
c.    Allow yourself a special treat here and there.  You can still eat your favorite treats… just remember to eat them in moderation and watch your portions.

Now that we are motivated, set our goals, and changed our eating habits let’s get to the workout!
You can technically workout for free in the comfort of your own home using a technique called:

Bodyweight Exercise: Exercise that requires no equipment. These can be done anywhere, anytime, free of charge.
·         Abdominal exercises – Sit-ups, crunches, plank, side plank
·         Push-ups – can be done on hands/feet, or hands/knees
·         Chair Dips/Stair Dips
·         Jumping Jacks
·         Mountain Climbers
·         Wall Sit
·         Squats
·         Superman
·         Balance
For the complete list and techniques click here http://sportsmedicine.about.com/od/tipsandtricks/a/basictraining.htm

Here is a list of great workout equipment that can get you fit without breaking the bank:
·         Hand weights - Vinyl Covered Dumbbells - 5 lb Navy Blue
·         Resistance bands - Basic Resistance Bands Workout Set
·         Balance Ball - Gaiam Total Body Balance Ball Kit (65cm)
·         Jump ropes -  Valeo Deluxe Speed Jump Rope

Here is a list of Great websites that offer FREE workouts, workout plans, diet plans, tools, and calculators
·         http://www.fitclick.com/
·         http://www.exercisetv.tv/

My goal is to lose 5 pounds this month.  Here is a quick peek at my plan.
My usual breakfast: oatmeal, yogurt, and a fruit
My usual Lunch: Sandwich with meat and veggies, a fruit
My usual dinner: Skinless chicken breast, veggies, and some type of carb
My usual dessert: skinny cow ice cream fudge bad (60 calories) or Jell-O pudding
My usual snacks: String cheese, granola bar, fruit cups
I only drink water (occasionally juice), I don’t drink any caffeine, and No alcohol.
I have a balance ball (I have the above Gaiam Kit comes with the ball, bands, and dvds), resistance bands, and hand weights that I use 3-4 days a week
I look up all my free workouts on exercisetv.com and use babyfit.com to track my progress.

*Remember that walking, jogging, and running are all great workouts and are all free. 
What are your goals??  YOU CAN DO THIS! We can do this together…. If you need a support buddy feel free to contact me!

What are your goals??

3 comments:

  1. I'm a life-long runner and can attest to the fact that you don't have to have a gym membership to get in shape. Running has been key for me to get the baby weight off after having babies (I have 5 daughters). I like the way that you set out to do just one new goal a week! That makes it do-able.

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  2. Hi!! Thanks for following me and thanks for your comment over at Everything Mom. :) I'm following back!


    Heather From and Mommy Only Has Two Hands! and Lynhea Designs

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  3. Very true! Nice post!
    I gained 6 kgs in one year since I temporarily stopped racing. Slow biz but I guess that I'm just making it as an excuse not to work out. I have exercise tools like barbells, etc. at home but I rarely use them unlike before. I even stopped training martial arts... Probably best for me to find what will jump-start me again... Will try to follow your advice and see if I can keep myself from attacking the ref... hmmmm...

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