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Many seem to think that getting fit involves plunking down fat membership fees to join a gym, buying every new fitness device and DVD that those infomercials pitch on TV, or shelling out money for a personal trainer. For some, this works, and is the way they prefer to go. I'm not knocking that; if not for these folks, I'd have no job! :)
But for some, these are not viable options. Well, guess what? If you're one of those in the latter group, then you don't have to deny yourself some fitness just because you don't have the disposable income to do so. You can get fit all on your own, no $$$$ required. All you have to do is take advantage of the resources right there at your fingertips.
In a perfect world, fitness would be free, and for you, it can be, and is. Stumped for ideas on how to go about it? Well, here are a few things to consider, and that you could be doing right now to get healthy and fit, and they don't cost a cent!
Whether you live in the city or in a more suburban or rural area, it doesn't matter. Right there in your home or neighborhood are tools just waiting for you to pick up and take advantage of. Here are but a few things you could be doing to add some free fitness to your lifestyle.
Now, I'm not even going to mention the park, because you know it's there, and if you haven't gone already, no one can drag you there! That one's too easy. Let's dig a bit deeper.....
Got stairs anywhere in or around your house? All in one gym right there. As the weather starts to get a bit colder, I'm looking at the stairs in my building with some renewed interest. Even if it's one short flight, you can use it to get a killer workout that will leave you exhausted and worked right down to the bone.
Staircase fitness moves:
walking up flights repeatedly
push ups on the stairs
toe tap hops
step and knee lifts
sideway climbs
backwards climb
running up the stairs (10 times, minimum!)
the plank
tricep dips
Now let's move into the kitchen or the living room. Surely there's a chair or two in there? Of course, there is! Let's use it!
Chair moves:
almost seated squats
seated leg extensions
tricep dips
standing or kneeling leg lifts
heel raises while resting your hands on the back of the chair
side leg lifts
crunches, you on the floor legs folded over the seat of the chair
bridges (on your back, one foot on the seat of the chair)
How about some weights? You have to get a bit inventive here, but most people have cans of something in their cupboad. You can either pick a pair of large canned goods, or even better yet, use two filled water bottles as weights. You have many sizes to choose from, from those long, large Poland Spring water bottles to the gallon ones with the handle. There go your weights right there!
Water bottle exercises:
bicep curls
overhead press
tricep kickbacks
back flyes
upright rows
hammer curls
chest flys (laying on your back)
Now, no matter where you live, there's a sidewalk. If you're somewhere in the suburbs or the country, you have a driveway. Let's use it!
Sidewalk and driveway moves:
sprints
walking lunges
walking front kicks
frog hops
side shuffles
jogging
running
jumping rope
And last, but not least, let's not forget the one thing you have available to you AT ALL TIMES, THE FLOOR. Yes, this state of the art piece of fitness equipment, the floor, can be found anywhere! In fact, you never go anywhere without it! You know this! Let's use it! ;)
Floor exercises:
crunches
plank
bridges
pilates exercises
push ups
mountain climbers
side plank
yoga poses
side lying or prone leg lifts
supermans
I could go on....
So, no more excuses! Who says you have to shell out big bucks to get fit? Not me! Getting fit without spending money is really just all about thinking outside the box, which I do daily. So should you!
The great thing about using those things so readily available to you is not just the fact that they're free, but also the absolute convenience of them. So, the next time you start thinking that you have to go join a gym, or buy the latest fitness gadget to get fit, think again. The opportunity to work out, and work out often is already there, right at your fingertips. Take advantage of it!
Well, unless you've been hiding in a cave, you've heard that presidential candidate Barack Obama adheres to a strict fitness routine. Are you surprised? This man leaves no stone unturned in his quest to be the best!
So, just how does Barack maintain that lean, wiry frame of his, even in the midst of a grueling political campaign? Well, he hits the gym just about every day. Yes, with all that he has on his plate these days, the man doesn't miss one workout. Now THAT's some diligence and determination. I'm impressed! I'm sure Michelle really likes it too! ;)
Here is a brief sum up of Obama's fitness routine:
His cardio:
Treadmill 15 mins, stationary bike 15 mins, elliptical 15 mins
Weight Training:
Shoulder presses - 50 lbs
Overhead dumbbell extensions - 50 lbs
lying tricep presses w/ 15 lb dumbbells in each hand
tricep push downs
step ups on a high platform holding dumbbells
heel raises (calf machine) 70 lbs
He does reps until complete muscle fatigue
This weight training routine was obviously on his tricep and shoulder work out day
Obama also engages in a bit of basketball when time permits, and when he can find a game. So, who's the man, seriously? LOL!
I'm liking the idea of a fit, lean, mean president. A role model already in so many ways, the fact that he's also a fitness guy is bound to be a good influence on more than just a few. And I wonder who would win in a street fight between him and McCain...
McCain is a tough old bird, and I wouldn't underestimate him. I bet he's got tricks! But I'd bet on Obama to win in the end! ;)
Now, if this man can keep his gym commitments even in the midst of all that he has to deal with during this exhausting and grueling campaign, while also still being a Daddy and attentive husband, what's your excuse for not getting out there and getting your fitness in?
Next time you start dragging your feet about going for a run, getting down in the floor to do some push ups, or getting dressed for the gym, just think about Obama! I bet he's working out RIGHT NOW..... :)
If you want to develop fast foot speed, the ability to cut and run on a dime and improve your agility, then ladder drills are the thing. I've been doing these with some of my clients lately, and it's not only challenging, but also a different and fun way to get in some cardio on top of all of the aforementioned benefits. I also use these in my sports conditioning classes. The only difference is, I use a ladder that's twice as long as this one. Yeah, I like to bring the pain! My class members will tell you. Just ask 'em! Looovve to see them suckin' wind after I send them through the ladder a good couple dozen rounds. Hey, it always looks fun from where I'm standing! ;)
If you see one of these in your gym, grab it, lay it out and just play around with it. Here are some basic drills that you can use to get started! Have fun, and don't forget your towel. You're going to be sweating your brains out after a mere few minutes.... :)
To sum it up quickly: they're better than a stairmaster!
I started a power walking group in my neighborhood for people who don't necessarily have the time to go to the gym, or who just aren't into the gym and traditional workouts. Our first few times out have been really good. Late in the evening, with our little wrist weights strapped on, we pick a different route every night and just tear a path through a few miles of New York City pavement.
The best part of a power walk is finding a good hill to power up; the longer and steeper, the better! We found some good hills in a park nearby, and started looping them towards the tail end of our walk. Talk about a good hamstring, calf and quad burn! Just a few fast paced marches up a hill really takes a considerable amount of energy and effort. Your stomach even burns, and I love that, because you can just see all those bad little calories just evaporating away into the sky.... You also wake up the next day looking DAMN fabulous!
So now, I'm ALL about the hills! I am on a mad hill hunt, and will try to plot a route that has the most hilly streets I can find to take the group on. At the end, we wind up at the park and do hill laps. The group is gonna just LOVE me for that! Too bad we don't live in San Franciso!! I'm sure power walking out there would take on a whooole new meaning! ;)
It's a pretty good, uncomplicated way to go about getting a workout in, and I'm going to keep at it. Hey, maybe some mountains would be a good next step..... ;)
I am having a pretty good, kick butt week with my workouts. Been hitting the running track, doing some weight work, and making sure I get at least 30 mins of a workout in every single day. This afternoon, I'm going to add about 30 laps of rollerblading to the mix, which I need to do anyway since I have a blading event on Sunday. Gotta train!
One thing I'm doing is taking advantage of extra time where I'd be doing much of nothing and using it to get in a quick one. For example: I train a 7am client every day, and usually after training her, I just come straight home and jump on the computer. Now, after she leaves, I just go ahead and bang out a quick one. I mean, I already have the equipment I use with her (jump rope, dumbbells, cones, etc). Why not just go ahead and use them? Also, I've been showing up to work about a half hour early. Before teaching my usual classes, I once again get my own workout in. By the time my class starts, I am so warmed up and sweating like mad that the class reinforces my personal workout, making me burn even more calories. I love it! It's like cheating without actually cheating! ;)
And the gym is my playground. All the cool stuff in there to pick from for a workout. Hmmmmm..... what to choose? Grab the boxing stuff and go a few rounds? Hit the weight machines, maybe? Play with my favorite toy, the BOSU or a stability ball? Maybe I'll just rock the step today, with some intervals of dumb bell work.
Today you have sooooo many possibilities! We're also a lot smarter about exercise than we were a mere few generations ago. Most people today at least know what the word 'cardio' means. That's progress, people! Gotta love it! ;)
Now that my morning workout is done, I can just chill and play around online. Hey... did you get YOUR workout in today? What did you do? If not, what are you waiting for? It's YOUR bod, babe.... better take care of it and keep it running well! Just like a car. And you know what happens to cars that just sit around in the yard or garage doing nothing. They get old and rusty. You don't want to get old and rusty, do ya? :)
Start Your Program with SlimThisBody.com
...for the entire 5:43. This is an intense and somewhat challenging African dance workout
Warning: You should do a stretch and warm up first! Now, if you do finish it, you deserve a cookie! If you can get through the hip gyrations that start at 4:40 and do them all the way through, you deserve TWO! Have fun, and good luck! ;)
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