Workout Your Body Without Working Out Your Wallet

I normally discuss a "thrifty" meal idea on Thursdays, but today I want to discuss some thrifty workouts.  After all, one of the most common complaints I hear from clients about working out (other than, "I don't want to") is; "I don't have the money!".  But let's be honest, you don't have to join an expensive gym to get a good workout.  In fact, most gyms these days aren't even expensive.  Have you seen the deals lately??  Some cost as little at $20/month.  You can give up 3-4 day's worth of Starbucks coffee to pay for that!

Source: iStock Photo

 Check out the list of the 10 Fitness Trends predicted for this year:

SOURCE

How can these be seen as "thrifty", you ask?  Let me explain...

• Check out "Trend #1": The fitness instructor field is becoming as popular as the nutrition professional field!  While many trainers can cost an arm and a leg, others don't charge much.  Do some research, talk to friends, and remember you don't always need to sign-up for several visits, sometimes just 2-3 visits with a trainer is enough to teach you some new moves and to motivate you to keep up the workouts!

And then there are fitness magazines, which include routines created by fitness instructors.  These are great, and inexpensive.

• Check out "Trend #3:  Body weight training might sound unfamiliar, but it's actually something that you've been doing for years.  Think push-ups, sit ups, leg raises, etc.  Actually, running and walking could be considered body weight training too, right?!  I mean the more you weigh the harder it will be!  These are all moves you can do without any equipment, other than your own body.  Talk about cheap!

See that counter corner?  I've used this to do dips with my arms, and leg raises.  This was I'm using my own body weight and my own household equipment to do a workout. Brilliant, I know!

• Check out "Trend #5":  You may not need to join a gym and hire a dietitian, but before you waste your money trying to lose weight simply by doing one or the other, I'll tell you right now you have to have both changes in your diet and changes in your workout routine if you want to lose weight and keep it off.  If you can't afford a trainer and a dietitian right now, I would highly suggest starting by looking into one of the new fitness gadgets that can at least help you track your calories, food, and workouts.  This can be a nice start, but eventually a visit to a dietitian and a trainer is a good idea, even if just for a couple visits.  Trust me, it will save you money in the long run.  Another fun gadget to consider is the FitBit (I've been hearing a lot about it lately...check it out)

• Check out "Trend #7":  Does your work place have a wellness program? Look into it! My workplace has deals with just about all of the local gyms as part of their wellness program.  We also do wellness challenges throughout the year.  You can only find out about these if you ask. So.....ask away!  And if your work place has nothing, why not start a wellness program yourself? Or at least create your own challenge amongst your co-workers and yourself.

Source: iStock Photo

• Check out Trend #10; I worked at a gym for a year and loved that the trainers would train two people at once, and only charge each person half. What a deal!  Also, some larger gyms will do group training sessions for a really great price (and of course there are group classes, which can cost as little as $5).  Have you signed up for Groupons yet? If not, you should, as there are often great deals for workout classes!  Another great website to join is LivingSocial, they often have great deals for group classes.

Other ideas?  Find a walking partner.  Whether it's a neighbor, close friend, or family member, find someone you can count on and who won't come up with excuses.  You can use your neighborhood as your "free gym".

 

And let's not forget the old standbys, Smart Phone apps......

Amazon videos (this one below cost me $9 and I'll have it on my computer forever!)  The key is not to buy it unless you'll actually use it, and trust me, I do, about 3 days a week.....

Or, make up your own workout routine.  Why not?!

And don't forget these 10 Exercise Gadgets That Fit Your Budget!

QUESTION:  What's your favorite "money saving, and thrifty" workout?

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

This Weekend Skip the Gym and Order that Burger

It's Friday, and the weekend is looming.  Think about what I said in the post title.  Really? A Dietitian telling you it's "ok to order the burger and not to exercise"?  Strange, right? Let me explain.... I happen to know for a fact that it is weekend eats and lack of exercise that tends to hold people up when they are trying to achieve their weight loss goals.  Ok, maybe not a fact, I mean, I haven't done a controlled research study or anything, but 90% of the people who come into my office complaining that they "can't figure out why they aren't losing weight" just aren't realizing how much their weekends are negatively effecting their goals.  Maybe you're one of the few people who actually workout more on the weekends, or who eat healthier because you actually have the time to plan and cook something.  But, chances are, you are not.

Source: iStockPhoto

Want some good news?  You may not need to go to the gym all the time in order to reach your goals (depending on what your goals are, of course) .  Yep, you read that right.  According to this study, short bouts of activity added to your daily routine, such as raking leaves instead of using a leaf blower, taking the stairs instead of the elevator, chopping vegetables instead of buying pre-cut, etc. can actually improve your health in similar ways as a structured exercise routine.  Does this mean you should stop exercising? No.  But it does mean that this weekend and those other days your just can't make it to the gym, you can some some small bouts of activity into your daily routine and your goals won't fly out the window.  In addition, since I know it's difficult to be anti-social and stay in all weekend (who enjoys that?!) there are many things you can do in terms of your weekend eats to cut some calories, yet still indulge.  And I mean this, because I do use these tips myself....and still enjoy a beer (or two).

Tips for Adding Activity

• Don't hire a cleaning team to clean your house, take an hour and do it yourself. Put ankle weights on to make it even more of an "intense" activity.  Crazy? Sure, but it helps.

• Don't have someone pick you up when you drop your car off for that 1-hour oil change.  Walk around the neighborhood while you're waiting!

• At the mall? Don't take the escalator. Take the stairs.  In between that, bring your shopping bags out to the car, multiple times, just to get some extra walking in.

• Chop veggies the "old-fashioned" way, don't use a mandoline or one of those fancy choppers.

• Mix batters and doughs by hand, not with a hand mixer (unless your making actual bread, that might not be smart).

• Sit on a stability ball while you check your e-mail, or spend endless ours on Pinterest, Facebook, or in the case of my husband, fantasy sports.

• Get up and stretch or lift small weights during TV commercials.  Put down that TiVo remote.

• Get up and shovel the driveway when it snows, even if you don't use it!

• Rake your leaves, don't blow them with a leaf blower

And remember, part of the reason why working out sometimes doesn't effectively lead to positive results is because people get in the mindset that working out means there is no need to be active during the day, or they workout so much that they take the easy route with other things to "catch up on time lost" (click on the link to read more about this!).  

Tips for Cutting Calories, But Still Indulging

• Read my lips (ok, read my typing...); ALWAYS order SAUCES and DRESSINGS on the side! Seriously. Always.  And yes, I did say sauces.  When I order Chinese food, I sound like a crazy freak but I always ask for my food to be "cooked in light oil, with the sauce on the side".  But it's worth it.

And of course the same goes with dressing.  See these containers of dressing? I typically end up using about 1/4th of the amount they provide.  All the cheese, pepper, olives, etc. gives me enough flavor to enjoy my salad.  What, not you?  Keep trying, train your taste buds to enjoy those other flavors!

• Think about "My Plate";  Make half of your plate fruit/vegetable, and then the other half whole grain (or grain) and lean protein, plus have some milk, cheese, or dairy alternative.

Breakfast: Fruit cut, whole grain banana nut muffin, egg whites (and a glass of milk)

Dinner: Loads of veggies, grilled shrimp, and a side of brown rice

• Want the burger? Order it. Eat half. Take the other half home, or better yet, split it with your husband or whoever you are with.  If it's your hubby, make sure you tell him "if you split the burger with me, I will allow you to get wings too!".  haha, yeah....

• When an alternative is offered, get it!  That is, if you like the alternative.  For example; want an egg omelet? Ask if they have egg beaters or egg whites.  Don't want the fries? Ask if they have other sides (and they almost always do, it just might not be on the menu).  You could also do what Nick does sometimes and ask for less of the fries or chips.  We go to a restaurant that PILES chips on our plate for our "side", and Nick always says "Just a few chips"...and they listen, it's wonderful (because you better believe he would eat them all if they were in front of him, and I'd also be "forced" to help).

Egg omelets made with egg beaters.  You would never even know the difference!

What, you want more tips?  Read these from The Healthy Apron.  Meanwhile, you enjoy your weekend, and tell me your favorite tips for being more active and making healthy indulgence swaps on the weekends.

P.S. In case you are wondering, this weekend I am going to be working out, not just being extra active, because 1)  I actually get one day off this weekend (wahoo!) and 2) I ate for two last night.  Yeah, Nick and I went a little crazy with the homemade ice cream and chocolates we bought for each other.  We were watching Top Chef and it made us extra hungry.  Come on, you know what I'm talking about.....

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

Motivational Monday: Working Out, As The Days Get Shorter

In order to stay healthy, vibrant, energized, and well, we can't just count on our healthy diet to do all the work, we also need to exercise our bodies.  Today's "Motivational Monday" topic was spawned from this article found on FitSugar.com (as well as the countless chats I've had with friends, family members, and clients about how the "short days" leave zero time for work outs).  Did you know the following information?

About 4 to 6 percent of people may have winter depression. Another 10 to 20 percent may have mild SAD. SAD is four times more common in women than in men. Although some children and teenagers get SAD, it usually doesn't start in people younger than age 20. Your chance of getting SAD goes down as you get older. (Source)

Did you know that countless studies have shown that working out actually improves mood and may even reduce your risk of depression? You probably already knew that, but does that fact alone actually motivate you to get up, get out, and workout as the days get shorter?? Maybe not.  Here are some of my tips, in addition to tips from the article

1)  Remind yourself that you will never regret a workout. Period.

2)  Don't listen to what you hear on TV about certain times of day being better for workouts. Workout whenever it's best for you.

3)  Really take note of how you feel after a workout, and throughout the day.  If you pay close attention you will realize that you feel better and are actually less hungry on days you workout (especially if your workouts are consistent).

4)  Join a gym with windows, so you don't feel like you're still inside if you prefer working out with weights and machines.

5) Find an exercise partner who will keep you motivated, and provide you more desire to actually get up and exercise!

Source: iStockPhoto

6)  Find an exercise you actually enjoy, so you will actually do it. Make exercise a priority, not a "maybe".  Treat exercise like an important meeting, you have to go!

7)  Load your iPod with motivational songs that keep you moving.

8)  Take vitamin D.  I'm still convinced that the reason we get more colds in the winter is because we don't see the sun as much, thus we don't often get enough vitamin D. I take 2000 IU per day in the winter, but typically 1000 IU is sufficient (as long as your also getting some in food).

9)  Think about how exercise can boost your immune system.  You don't want to be like this lady, do you?

Source: iStockPhoto

10) This is reserved for YOUR tip.  Go ahead and share your tips!  My tip? Stop making excuses. Period.  Who makes excuses for their health and mental/physical wellbeing?  It's just not right!

Tomorrow I will be posting about Simple vs. Complex carbohydrates (did you know one isn't always better than the other??) and then Wednesday you get to see the tasty sides I made on Thanksgiving.  And seriously, they were delicious, if I do say so myself :)

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

My Exercise "Routine"

Several weeks ago a reader asked me to explain my exercise routine and another reader asked me which of the Exercise TV videos I like to use. Today I have decided to dedicate a post to answering these questions. Because...everyone wants to workout like ME...right?! :)

Below are the pieces of equipment that I use for my workouts. I typically workout 5-6 days a week, for 55-60 minutes. During that time I always include about thirty minutes of cardio (mainly the elliptical or sometimes a run or fast walk outside) and twenty minutes of pilates, yoga, or resistance training. Like I said, I don't really have a "routine" but I tend to do some type of arm and ab exercise every time I workout.


Many people might call me "lucky" because I am very small boned and overall quite small. Like I said in this post, you could easily look at me and think I have not one ounce of fat on me. Of course where I do carry my fat is around my waist (waist to hip ratio of .81 already, at age 28, yikes). This is the one area I try to workout the most. I know I can't "spot reduce" but it's still nice to have some muscle behind my...ahem...belly fat.

My Favorite Ab Workouts

I don't know the names of any of these moves (I'm an RD, not a trainer!), but I do know they work. This one is great for your back. When you are trying to get nice abs, you can't just work the front, you have to work your back muscles as well. Start in position one (above) and then lift straight up (below). I use a fifteen-pound weight. I typically do about three sets of twenty-five reps.

This move (below) is another great move for your back. If you don't have an ab ball you can try it just by lying on the floor, but in my opinion it's not quite as effective. I typically do about three sets of thirty.

And of course let's not forget the actual abs. This move (below) is incredibly effective. Put the ab ball between your feet, or if you're a beginner (like Nick) put the ball between your shins. Then lift it up to your hands and grab the ball and swing it back behind your head. Then bring the ball back forward, and lift your legs up to grab it, and get back to the starting position. This one is painful, and very effective. I like to do fifteen reps of these, for a total of about two to three sets.

The two parts of my body I love are my legs and arms. I can build muscle in those two areas fairly easily. Like most people I often wish I could gain muscle and definition in my abs as easily as I can my arms, but I'm not holding my breath. Even though it's pretty easy for me to tone my legs and arms, I still need to keep up with my arm workouts or they'll just look like...twigs.

My Favorite Arm Workouts

I love this one (below). I usually don't start off with this interesting squat that Nick is demonstrating, but it's close enough. Normally my legs only slightly bent.

Then with all the power I have I lift up the fifteen-pound weight until it reaches the height of my chest.

And sometimes I'll bring it all the way up above my head. I typically do about fifteen reps, and three sets of this move.

This move is another favorite (below). I actually know what this move is called; tricep curl! I like to do about twenty reps, three sets on both arms. I typically follow this move with the same number of reps and sets of bicep curls.

I like to keep my legs nice and toned so I can feel confident in dresses, skirts, and (maybe) a bathing suit. Most importantly, however, I like to keep my legs toned and in shape because they do so many things! Let's be honest, our legs are an integral source of power, which allows us to do just about everything we do each day. If my legs start to lose muscle as I age, my whole balance will be off and everything will just start to fail, slowly but surely. I'll admit, I love leg workouts!

My Favorite Leg Workouts

I'm a huge fan of angle weights. I like to do leg lifts wearing my two-pound ankle weights. I lay down on the mat, do fifteen reps lifting my leg up, fifteen reps moving my leg to the front or back, then fifteen reps making circles with my leg. I do this sequence twice on both legs.

Nothing beats a good lunge. I do lunges (30 steps total, 3 reps) with a fifteen-pound weight, or a ten-pound weight.

Favorite Exercise TV Workouts

Here are some of my favorite Exercise TV workouts, in no particular order. Keep in mind I've never liked Jillian Michaels because I can't stand it when she gives nutrition advice. However, as a trainer, she's pretty awesome.

• All 10-minute videos

• Best of Jillian (I love these exercises, I'm always sore the next day!)
  

• Last Change Workout (25 minutes, I think...)

• 30-Day Shred

• Yoga Sculpt (31 minutes)

• Pilates Abs (12 minutes)

• CRUNCH gym videos (a new favorite!)

And what do I eat after my workouts? Something that is fairly high in protein. Check out this post for some recommendations.

QUESTION: What's your favorite exercise move?

Getting in Shape for Summer

Nick and I are one GIANT step closer to having our workout room complete and ready for our powerful summer workouts. We recently purchased this elliptical from a friend who had decided he did not want it anymore. It was used maybe twenty times. We definitely got a deal! The only bad thing was we had to take it apart before we could get it into the house (our older house is filled with smaller doorways). Once it was in the house Nick amazingly put it back together.



The great thing about this elliptical, compared to our old piece of junk, is that we have control over the resistance (as all ellipticals should allow). It's nice to be able to push myself by increasing the resistance and the incline/decline.


You may also notice that we purchased rubber flooring. I knew we'd be lifting weights in this room and I really wanted to have protection for our nice wooden floors. Also I hate getting sweat on the wooden floors. So far these rubber floors have been perfect. They only cost about $100 (check them out!).

Now all we need is a television so I can do my yoga via Exercise TV. Right now the only television with Exercise TV is in the basement, where there is no sun. It's really hard to get motivated to go down there because it's so depressing, dark and dry.

Source: iStock Photo

When the room is one-hundred percent complete I will share a full picture. I think I may want to paint it. What are some good colors for workout rooms? Any ideas?


I also bought a much needed pair of tennis shoes for summer walks, bike rides, basketball (in our backyard), and obviously indoor workouts. I'm into New Balance. I have crazy feet and these shoes always provide great support and comfort. I bought these off of HollabirdSports.com.


And even though Nick and I are not engaged, we've started planning our wedding. So this is yet another reason why I need to work on keeping my body in good shape. I think we're going to do a cruise wedding with all of our closest friends....I'm very excited! I will keep you updated :)



Stay tuned for a post about the importance of protein. I'll still never support the recreational use of protein powders, or diets that are extremely high in protein, but my next post will discuss the fact that we do probably need more than the RDA, and that some sources of protein are clearly better than others.

QUESTION: Do you have a workout room in your home, or do you prefer going to a gym, or always working out outdoors?

By the way, I received a comment on my asparagus guacamole post yesterday morning from someone who was asking me why I felt it was any healthier than avocado guacamole, which is full of healthy fats. I just want to tell that person to go back and read my post again. Not once did I say it was healthier. The asparagus guacamole contains less calories, more vitamin C and folate, but less of those healthy monounsaturated fats, and possibly less vitamin E. For those who are trying to lose weight the decrease in calories may be beneficial, but for those with heart conditions the monounsaturated fats are a nice benefit. The last section of the post explained how it would be a good idea to use half avocado and half asparagus. Why not have the best of both worlds?!