Getting Fit on the Cheap

Fitness has become a growing market in the United States. With all the advertisements for weight loss plans, equipment, gym memberships, TV shows about getting thin fast and celebrities selling shakes and "superfoods", on top of advertisements for regular supermarket foods touting their supposed health benefits, it's no wonder that most people are confused. Some of the information we're getting is downright contradictory. Here's a few quick and easy tips to bypass all of that, and save a few bucks too!


Ditch the gym. Depending on what membership you get, fitness clubs can range from as little as $20 bucks a month to upwards from $100 or more. That's a lot of dough! If you have a pair of running shoes and a sidewalk or a not-too-busy road, just walk out your front door and start jogging. Cardiovascular activity is the surest way to lose weight fast (and show off muscle tone!). Check out free programs such as Walk to Run or Couch to 5k if you're new to running for tips on building stamina. Ideally, running 45 minutes to 1 hour consecutively in your heart rate zone will burn the most calories, build the best heart health, strengthen your memory, boost your creativity and improve your mood. Yep, exercise does all of that, even after just one run! If you're new to working out and having trouble figuring out how hard your working, invest in a basic heart rate monitor and learn what your heart rate zone is. Continually running in your zone will get you used to the difference between feeling the burn and hurting yourself by working too hard. It takes 21 consecutive days to build a habit, so put a calendar on your wall, sleep in your gym clothes, roll out of bed and put on your sneaks and get out the door. It's much easier than packing a bag and driving, then working out in front of a bunch of strangers.

You don't need fancy gear to sweat. I admit, it's tantalizing to try out moisture-wicking technology and compression gear that's supposed to make you more aerodynamic and your muscles recover faster. But actually, scientific studies show that a lot of that gear doesn't help by much. Unless you're a professional athlete, shaving 0.12 seconds off your race time isn't going to do you a lot of good. If it helps you get over your embarrassment to work out by wearing good looking clothes, check out a local thrift store, browse a big box store for comfortable pajama pants, and dig out those rock band t-shirts from the back of your closet. Get the most basic sports bra that will support you if you need it, even the expensive ones will warp and stretch out quickly with daily use. Pajamas are basically the same drawstring pants but $5 or $10 cheaper. Get clothes made from natural fibers such as cotton and wash them on cold to keep the smell out and keep them lasting longer. The only thing you should spend your money on is a good pair of shoes, especially if you're running in an urban area. Shoes should be replaced every 500 miles or about 6 months to a year. Bad shoes or bad running form can result in shin splints, which will set back your running routine fast.

Stick to simple foods. Though sometimes convenient, the calorie content and ingredients in sports foods are usually more harmful than helpful. Some sports bars have just as much sugar and calories as a big cookie. Companies will try to sell you on the sciencey superiority of their formulation, but in actuality this is just another thing that really only benefits hardcore athletes who are working out 3 hours or more per day. Electrolytes are amazingly found in fresh fruits and vegetables, fruit juices, coconut water, and good old pickle juice. Pickle juice is even more hydrating than the average sports beverage! Save your dough for a good salad with lemon juice and oil for dressing, or a fresh fruit smoothie. Packaged foods are usually at least 3 times more expensive than making something yourself. If you like having something to grab and go, don't underestimate the power of your refrigerator. Baking whole grain breakfast bars, or meal additions like brown rice and saving them in your freezer will save you time during the week and money that might have been misspent on frozen dinners or boxed and processed foods. Cut up fruits and veggies and store them in water or lemon juice in the fridge to keep them fresh and easy to snack on. Stick to the outer perimeter of the grocery store and get veggies, fruit and bulk grains and nuts before you venture down the aisles. If you commit to picking up the healthy food first, you'll be less likely to spend your remainder on a bunch of junk food.

Use your surroundings creatively. You don't need weights or machines to build muscle and stretch. Use the curb, a wall or a table to press against to get the maximum stretch. If you can't touch your toes, wrap a belt or a towel around your feet and pull yourself forward. Chin ups can be done on stable supported surfaces, like door jams, stairs or monkey bars. Put your feet on the bed and your hands on the ground for an assisted push-up, or flip on your back in the same position for a greater range of motion sit-up that will work your back muscles as well as your abdominals. And you certainly don't need assistance to do yoga poses. In time, everything will start to look like something you can work with.

Working out is a part of life and a part of maintaining balance and a healthy body, just like brushing your teeth and getting a good night's sleep. Hopefully these tips will help you to treat it like an easy, normal part of your daily routine. Until next time!