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Healthier Lifestyle Tips

Thanksgiving Day Sensible Eating Tips!

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Hello again, savvy savers! With Thanksgiving less than a week away, I wanted to share a few of the ways I plan to stick to my diet this Thanksgiving!

Whether you love or dread the Thanksgiving holiday, one thing for sure is: it’s hard to stick to your diet. A plate, or three, lovingly heaped with turkey, gravy, buttery mashed potatoes and all the trimmings can blow any progress you’ve made in the previous months.Before your grumpy cat face overtakes your entire mood, fear not for there are many things you can do to stick to your diet and still enjoy a Thanksgiving meal! 

Here are some “turkey day” tips to get you through Thanksgiving as an Eater:

  • You know the old wives tale, to never to go food shopping on an empty stomach, right? The same applies to the holidays! Never sit down to a holiday meal on an empty stomach. Eat a high protein snack beforehand, such as a 1/2 cup of almonds and a piece of string cheese, or a small apple, and drink a full glass of water to alleviate overeating at the table.
  • If you’re invited over to someone’s home, bring along a tray of veggies, and low fat dip, so that you’ll have something healthy to snack on; low fat cream cheese and two teaspoons of Greek vinaigrette make an awesome option.
  • If you are a turkey day traditionalist, and feel Thanksgiving cannot go on if the substitution of any family favorites commences, foods,then commit to limiting how much you eat, plan to eat one plate and that’s it.
  • The Golden Rule: Portion control is key here. A serving of meat is about the size of a deck of cards; mashed potatoes (1/2 cup) about the size of 1/2 a baseball; use a spoon to measure out gravy instead of pouring it on, etc.
  • Commit to 20 minutes of exercise, even on Thanksgiving. Take a twenty minute walk with family members or friends in between courses. If the weather permits, play a game of touch football in the backyard. Just stay active!
  • Try to avoid empty calories. Stay clear of sugary sodas, punches, and mixed drinks or even better, water.

If You’re Doing the Cooking

  • Serve twice the number of non-starchy vegetables dishes as you will gravy, turkey, or calorie-laden dishes; think salads, crudites, butternut squash soup,etc. 
  • Limit the amount of courses you serve this year. By limiting the number of dishes, you will stress less, and spend more time enjoying the holiday, food-free! 
  • Make your mashed potatoes low fat by using skim or almond milk, think sour cream over butter. Also; consider making creamed cauliflower instead! 
  • Instead of the array of desserts, pies,tarts, and the traditionally fair served every year, why not make an angel food cake and top it with berries and low fat whipped cream, or perhaps a low-fat, budget-friendly berry trifle instead.

I hope these tips help to keep you, and your waste, on the thin and narrow this Thanksgiving!

Love and healthy dishes, 

niki-name-design

Cardinal Health™ Hospital Quality at Home™ #BringTheCaringHome #ad

          Disclosure: I received a complimentary Cardinal Home Health product, and by way of this blog post, Cardinal Home Health donated to a charity of my choice.

With a child at home, a husband who’s a woodworking enthusiast, and my affinity for gardening and DIY projects, bumps, bruises and the general blahs of life are an inevitability for our family. In fact just this past month, I suffered through a severe cut to one of my fingers assembling office organizers. Ouch! So I can more than commiserate with the many families who face the everyday ouchies of life.

As women we have seen it all. Everything from childcare to aged care, to bee stings, to kitchen disasters, the ability to quickly and affordable maintain your home first aid needs is a must for every home! As a busy wife and savvy saver, I can attest to just how much of an inconvenience it is to have to run out in the middle of the night, in search of a twenty-four pharmacy to bridge-gap the small, at-home first aid emergency supplies you need in a pinch between office care visits during impromptu times. And as well all know when you are in a hurry to ease your families discomforts, your only concern is getting home quickly to attend to your family! 

Fortunately, Cardinal Health™ Hospital Quality at Home™ products make it easier to provide your family with quickly, affordable home health offerings just when you need them.  Something else worth sharing, Cardinal Health medical products and services are used by most U.S. hospitals. With this hospital-quality excellence in mind, Cardinal Health recently launched a line of at-home including Advanced Wound Care, First Aid, Personal Care, and Home Healthcare products. These kits are ideal for localized wound care such as blisters, minor cuts, scrapes, first degree burns, minor surgical wounds, and early stage bedsores. I especially like the at-home Wound Care kit, which came in super handy this week during my before mentioned injury. I was patched up and back to my work-at-home position before I knew it!

What I also love about Cardinal Health Advanced Wound Care products is that they offer a wide range of needs that not only offer superior aid in self-healing, but also offer long-lasting, sanitary, yet comfortably moist protection; this protection  helps to ultimately speed healing time and promote the regrowth and regeneration of healthy skin cells. 
For more product information and indications, visit www.cardinalhealth.com/products.

If you want to find Cardinal Health be sure to check out the Cardinal Health WebsiteCardinal Health Twitter page, and Cardinal Health on LinkedIn.

Here’s to healing,

niki-name-design

Lose Weight With Fall Housework!

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Hello again, savvy savers!  Today I am 32 years young, I am 5’6”, and weigh 198 lbs; I am down one pound since last week. I walk my dogs but beyond this am not terribly active. My lifestyle causes sedentary behaviors; I work-from-home, blog, run two internet businesses, and perform advocacy work online as well. I am an internet-based excuser! Today this changes! Spring has sprung, and so shall I! I have taken up yoga, and have started working out with a pedometer on as well!

For this weeks Battle-of-the-Bulge, Budget Style post, I wanted to share with you one of my favorite ways to exercise, and that is with basic, everyday housework! Consider the amount of time you spend each week completing the following, and you will see how much extra pounds you will be able to shed!

Here is a simple guide as to how many calories you can earn by completing each chose for 15 minutes (as from the American Diabetes Association):

  • Carpet sweeping, sweeping floors: 39 calories
  • Mopping: 43 calories
  • Multiple household tasks all at once, light effort: 26 calories
  • Dusting: 26 calories
  • Washing dishes, While standing: 22 calories
  • Vacuuming: 43 calories
  • Butchering/Freezer Cooking Prep: 85 calories
  • Cooking and Canning: 17 calories
  • Serving food: 26 calories
  • Feeding animals: 26 calories
  • Putting away groceries: 26 calories
  • Carrying groceries upstairs: 111 calories
  • Food shopping: 22 calories
  • Ironing: 22 calories
  • Doing laundry: 17 calories
  • Putting away clothes: 22 calories
  • Making the bed: 17 calories
  • Moving furniture: 85 calories
  • Scrubbing floors: 48 calories
  • Sweeping garage, sidewalk, and outside of house: 51 calories
  • Watering plants: 26 calories
  • Playing with children: 26 calories
  • Carrying small children: 34 calories
  • Elderly & Disabled Adult Care: 51 calories
  • Playing with pets: 26 calories
  • Bathing pets, while standing or kneeling: 43 calories

While this weeks bulge-post is pretty short, it’s a game changer. For me anyway! 

Here’s to better health,

niki-name-design

Why Authentic Perceptions Matter Most…

Tutorial Tuesday 

This morning I intended to post about my usual point of reference-savings, couponing, and ways to bring home the bacon this season. But something else spoke to me this morning. 

This morning In our personally-focused, life coach-dependent, plastic will do-you kind of world, it’s all too easy to think you need to change. Not just the things you do, but who you are.

It’s one thing to invite transformation for the sake of growth, improvement, and personal betterment. It’s another thing to feel so dissatisfied with yourself that no amount of change could possibly convince you that you’re worthy and lovable. This type of intrinsic self-loathing formed the basis of my adolescence and most of my twenties. It was like I was constantly trying to gut myself so I could replace my being with someone better, a person devoid of issues, conflict, and change. 

On most days, I kept a running mental tally of all the ways I messed up—all the dumb things I said, the  to-do list tasks I was not able to complete, the term papers that I felt were sub-par, stupid ideas I suggested at work, and the biggest of them all-my inevitably unsuccessful attempts  to make people like me. It never occurred to me to say: how could they when I wasn’t willing to lead the way?

I tell you this not as an after picture of a person who can’t even remember that girl from before, but as someone who has lived this past decade taking two steps forward and one step back, and I see the signs all too well. For my willingness to give you this honesty, I am proud. I am focused. I am aware.

So, why the change today? I dawned me again that people are more apt to share their struggles once they feel like they’re on the other side. It’s a lot less scary so say “This is who I used to be” than “This is what I struggle with sometimes.”

Last evening, while on company a newly cultivated community of women, and dare say, friends, I found myself feeling isolated, left out, and abandoned in a chat that was centered on a topic dealing with the exclusionary action of other women. The feeling so of inadequacy I’ve faced for many years of my life all started flooding back to me, and left me feeling less cultivated, and more empty, unfocused, and depress than I had prior to the chat. I thought, where did I go wrong?  Why did these women seclude me?

I also took time out to think, was I truly excluded, or was it just my perception? 

But this is my truth, and I give it to you, wholeheartedly and uncensored. I am a flawed woman. I am a woman who seeks the approval of others. I am a woman who feels guilty when people don’t agree with my opinions. On a primal level, I really want to be loved and accepted, but I learn a little more every day that my own self-respect is the foundation of lasting joy. I am getting better and better, with not having to seek approval for the choices I have made, and will make in my life. 

real-friends-differently 

I know that I am not so different from most people. Who doesn’t want to feel that people understand them, get them, bond with them, seek their company, and at the end of it all love them for who and what they are anyway? I think we all want to believe it’s perfectly okay, and maybe even wonderful, to be exactly who we are.

Of course, that has to start with us. People can only love us if we believe we’re lovable. And you may not fully believe it if you:

  • Constantly compensate for who you are with apologies or clarifications for your actions.
  • Beat yourself up when you make even the slightest, silliest mistake.
  • Think about your flaws and allow yourself to feel overwhelmed as a result.
  • Cling to people who see only seek to the best in you, the surface you, to seek coddling friends.
  • Find it hard to maintain those positive feelings when these same people walk away.
  • Tell yourself that you’re being selfish whenever you consider meeting your own needs.
  • Being unable to gracefully say no.
  • Repeatedly invest your time in self-destructive choices that disrespect and devalue your worth.
  • Don’t consider your needs a priority.
  • Refuse to give yourself the grace to grow in your person-hood.
  • Always find a reason to talk yourself out of your dreams, instead of seeing the beauty they possess. 

In full disclosure, I have done every last one of these things at some point.  Some in the recent past. Some as we speak. Some that may be yet to come. Moreover, I suspect we all have, because it’s challenging to love ourselves, particularly in a world where change generates a substantial amount of revenue.

There are always going to be people,  products, and ideas for us to get better; and it’s a beautiful thing to embrace life-long growth. Life is all about transformation; staying static is a kind of death,. But it’s important that we all realize that we are beautiful and wonderful just as we are—perfected with time and patience in both our light and dark, in our complete, authentic selves. We have to learn to be our own guru. 

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So, here are a few tips I have that I have relied on for strength this morning:

1. Know that you are not an amalgamation of mistakes. Our past actions shaped today, but we are not what we’ve been. We don’t need to carry around labels or mistakes from yesterday, in hopes of defining who and what we are. Labels should never define us. Mistakes don’t have to brand you, particularly not if you’re making the conscious choice to do things differently now. Be a person of change, not a person who constantly changes to be someone whom they are not.

The truth is this: We can judge ourselves by the weakest moments or the strongest—that’s our choice. Choose to focus on the strongest moments in your past. Whether you believe in the positive or the negative, you’re right.

2. Know that you have nothing to prove to others. This goes double for women. I don’t care how esteemed or successful someone is; there are things they’re proud of and things they’re ashamed of, and inside they wish people would see more of the former and less of the latter. What to really be freed? Don’t think you need to be someone else to make someone like you, and don’t expect anyone to answer or prove anything to you in return. If someone makes you second guess yourself, take a step back. You don’t have to show the world you’re good, you just need to be the good you seek to see in the world. This worked for Gandhi, and it can work for you too!

3. Being authentic means being vulnerable. The act of letting people see all your different facets, trusting they won’t judge you, and knowing that if they do, that’s completely on them.  I’d rather be real with people, and know the ones who accept me accept me fully, than pretend and then have to maintain the illusion that I am something I’m not. Seek out a tribe of like-minded, authentic friends, and know that authentic friendships will happen for you. 

4. Know the dark is valuable. We are all fallible.  So you’ve made mistakes— just this week, just this morning, who hasn’t? The beauty of having faltered is that you can help the world with your experiences. Because we err and hurt, we can empathize when other people are hurting. When we can reach out of ourselves, move beyond our comfortable threshold, we can then be put into a position where we can hold other people up when they need it. We are most supported when we support others. Know that when you are vulnerable you can pour kindness into others, and except them to do the same for you. When you realize your flaws can bring us closer together, dare I say, help change the world, suddenly  flaws seem less like liabilities, and more like assets. As my hubby says, it’s all about how you spin the story.

5. Know that you matter in this world. When I was a child, a teacher told me, “If I was your age, I wouldn’t be your friend. It can’t always be someone else, its you.” These words depleted me. WorseI held onto this for menacing mantra for years—that given the choice, most people wouldn’t like me. As I got older, a lot of people appeared to feel uncomfortable around me, and for good reason. I was like a leech on them, desperately hoping they’d whitewash that one horribly undermining comment someone spoke over me years ago. That somehow others would make me okay. I lacked perspective. I refused to believe I mattered until someone said it to me. Well, now I know differently—I know I do matter, and that how my life matters is dependent on what I do from day to day, from minute to minute, from moment to moment. Know that you touch countless people’s lives every day, even if someone isn’t blogging or tweeting about it, even if your new scopes community doesn’t see it, it just is.  Just like George Bailey in It’s a Wonderful Life, you do kind things that have a ripple effect you can’t possibly measure. Be the ripple.

6. Embrace the fuzzy.  Learn to give yourself enough grace to accept personal platitudes. Learn that goodwill means little when you sit alone, wishing you could experience the world differently. Once we accept that we’re worthy of love and our dreams, the natural next step is to actually create those things—not what we think we should do; what we really want to do, when we want to do it. Get out into the world. Do that thing that scares and excites you. Recognize you’re awesome for doing it. Give yourself permission to fail. Feel the fuzzies when you learn to love yourself while doing it. Sometimes the greatest moments in life are when we stand up, even when we stand alone. 

So, what does this all mean? For me, this has been a little uncomfortable for me, to be honest. I’ve yet again split myself open. But this time I’m not trying to change what’s inside. I’m grateful that others last evening reminded me that what I needed was in fact more introspection, and less plastic, artificial thoughts on what friendship should be. I’m just here telling you that I am flawed, like we all are, and that’s not only okay, but beautiful

This tale does have a happy evening, folks.

Recently, as my readers may know, periscope has become one of my new past-times, and though some newer connections on the site have left me feeling frazzled, some have in fact been helpful and engaging. Dare I say, uplifting. I have found several great connections. Several awesome like-minded women of faith and family on periscope in the past few weeks (and if this message resonates with you, than be sure to check out Stephanie Cozby’s #LoveMeChallenge available on Katch too).

June No-Spend Month Day 14-

Moreover,  I am taking up the baton of my new Periscope friend, Tami Decker, the co-host of an awesome Blab show called Topic Mamas (along with the awesome Jessica Hinojosa), and the morning spin-off scope, Coffee Chat (in case some of my readers may not have plugged-into these shows, it’s a must have scope follow for those new, and looking to renew their periscope connections.), and scope for the first time coming Monday.

Why Monday? As this week seems to be full of new challenges and endeavors, I will be finishing up work reports early, creating topic sheets for periscope, and… getting a new pixie cut. Yes, I’m cutting off over a foot of hair this weekend, and starting a new look, as well as a new social media platform. I’d love for you all to check me out there Monday. I’ll be on scope @LDYPrefers2Save; you will also be able to check out my link on twitter and watch the replay on Katch. 

So, I hope these thoughts may help. They have certainly helped me. Especially as you walk away from the screen, and into your own.

Here’s to you,

niki-name-design

Workout Plateau!

Battle of the Bulge, Budget-Style!

 Hello again, savvy savers! It’s time again for another Battle Of  The Bulge, Budget-Style post!

As always, this series will focusing on ways to live a healthier, more active lifestyle while be able to afford clean, organic, obtainable foods! I believe this series can be worthwhile for many, who like myself, wish to get more in shape, not through crash-dieting but by small attainable lifestyle changes! With that said, here is where I am currently: I have a family history of high blood pressure, diabetes, and cancer. I am looking to lose 50 lbs., find affordable non-gym membership options for working out, and change the way I consume food; this includes meals, snacks, and splurges!

Here’s where I am today:

1) I am 32 years young
2) 5’6”,
3) Weight 189 lbs; I am down two pounds since last week.

So, here’s a recap of how to fight off exercise plateau:

-Do not change everything all at once.
-Make small changes in your workouts over time.
-Make sure to give yourself sufficient time to apply new changes before seeing results; think weeks not days. 
-Do not change variables on a weekly basis. 
-Don’t panic. Healthier living is not about your total weight, but your total health.
-So if you are looking for new, creative ways to help end your workout plateaus, I hope these tips will be helpful for you. Creativity is key. Be diverse. —Listen to your body. Stop examining the success stories of others as a marker for your current rate of progress, when it comes to how healthy you are. -You will only trigger change when you work injunction with your mind, muscles, and total mass.  

The best news of all? If you keep with a plan of change, you will eventually be able to return to your original plan, healthier and more progressive that before! 

Here’s to a healthier you,

niki-name-design

Lose Weight With Housework!

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Hello again, savvy savers! It’s time again for another Battle Of  The Bulge, Budget-Style post!

As always, this series will focusing on ways to live a healthier, more active lifestyle while be able to afford clean, organic, obtainable foods! I believe this series can be worthwhile for many, who like myself, wish to get more in shape, not through crash-dieting but by small attainable lifestyle changes! With that said, here is where I am currently: I have a family history of high blood pressure, diabetes, and cancer. I am looking to lose 60lbs., find affordable non-gym membership options for working out, and change the way I consume food; this includes meals, snacks, and splurges!

Here’s where I am today:

  • I am 32 years young
  • 5’6”,
  • Weight 191 lbs; I am down two pounds since last week.

Ways I’ve used to workout this past week:

  • I walk my dogs.
  • Continued yoga and meditation.
  • Using a pedometer
  • Portioning my meals
  • Measure myself monthly using seamstress tape

So for those who may know know, I used to be in shape. I played tennis, took jazz, ballet lessons, and would walk for miles on end at the beach. That, of course, was then. That was before life piled up. A decade of graduations, working, saving, relocating, marrying, and general laziness began to take its toll, on my health and life. 

For this weeks Battle-of-the-Bulge, Budget Style post, I wanted to share with you one of my favorite ways to exercise, and that is with basic, everyday housework! Consider the amount of time you spend each week completing the following, and you will see how much extra pounds you will be able to shed!

Here is a simple guide as to how many calories you can earn by completing each for 15 minutes:

  • Carpet sweeping, sweeping floors: 39 calories
  • Mopping: 43 calories
  • Multiple household tasks all at once, light effort: 26 calories
  • Dusting: 26 calories
  • Washing dishes, While standing: 22 calories
  • Vacuuming: 43 calories
  • Butchering/Freezer Cooking Prep: 85 calories
  • Cooking and Canning: 17 calories
  • Serving food: 26 calories
  • Feeding animals: 26 calories
  • Putting away groceries: 26 calories
  • Carrying groceries upstairs: 111 calories
  • Food shopping: 22 calories
  • Ironing: 22 calories
  • Doing laundry: 17 calories
  • Putting away clothes: 22 calories
  • Making the bed: 17 calories
  • Moving furniture: 85 calories
  • Scrubbing floors: 48 calories
  • Sweeping garage, sidewalk, and outside of house: 51 calories
  • Watering plants: 26 calories
  • Playing with children: 26 calories
  • Carrying small children: 34 calories
  • Elderly & Disabled Adult Care: 51 calories
  • Playing with pets: 26 calories
  • Bathing pets, while standing or kneeling: 43 calories

You might not relish the idea of doing household chores, but viewing and completing that tired, old vacuuming and mopping routine with gusto are as good for you as any session at the gym. These exercises will stretch and tone your muscles, and you’ll burn up to 315 calories an hour – that’s more than twice as many as you would sitting in front of the television.

And it should be remembered that since housework isn’t a good form of cardiovascular exercise, you will still need to work your heart and lungs with walking, swimming or cycling. 

 

So, savvy savers how to you lose weight around the house? What’s your chore du jour? I’d love to hear about it below!

Here’s to better health,

mbnlogosm

Battle of the Bulge: Budget-Style: DIY Home Gym!

Battle of the Bulge, Budget-Style!

Hello again, savvy savers! It’s time again for another Battle Of  The Bulge, Budget-Style post!

As always, this series will focusing on ways to live a healthier, more active lifestyle while be able to afford clean, organic, obtainable foods! I believe this series can be worthwhile for many, who like myself, wish to get more in shape, not through crash-dieting but by small attainable lifestyle changes! With that said, here is where I am currently: I have a family history of high blood pressure, diabetes, and cancer. I am looking to lose 60lbs., find affordable non-gym membership options for working out, and change the way I consume food; this includes meals, snacks, and splurges!

 

Here’s where I am today:

  • I am 32 years young
  • 5’6”,
  • Weight 191 lbs; I am down two pounds since last week.

Ways I’ve used to workout this past week:

  • I walk my dogs.
  • Continued yoga and meditation.
  • Using a pedometer
  • Portioning my meals
  • Measure myself monthly using seamstress tape

 

So for those who may know know, I used to be in shape. I played tennis, took jazz, ballet lessons, and would walk for miles on end at the beach. That, of course, was then. That was before life piled up. A decade of graduations, working, saving, relocating, marrying, and general laziness began to take its toll, on my health and life. 

As the years wore on into my twenties, exercise became less important, less frequent. Injuries began to take their toll, starting with my ankle, then a diabetes diagnosis, and further limiting my activity, working from a home office upwards of twelve hours a day. The predictable result is that today I am but a shadow—a soft, blurry-edged, crusty shadow—of my 120-lb tones, svelte frame of yore.

While I’ve made my peace with my life-work-toil life at home, the overall dénouement of hitting the big 3-0 and beyond, occasionally when Facebook posts photos of “this was your life, many moons ago” wall posts, I can’t help wondering: What went wrong?

So, just this last month, during DH and myself’s weekly to-do chat, we decided to set up a home gym, in what was formerly my home office.

So, the idea of a home gym intrigued me. I know myself, I loath working out in front of others. So if I could in some small way both turn back the clock just a bit on my health, it would be worth it. But what would it take? How much would it cost? And where would I even start? 

As a savvy saver I know that it’s universally know that the best time of year to buy workout equipment is in the quarter post-Christmas, when stores are trying to cash in on consumer self-inflicted New Year’s weight lose resolutions, but I needed a home gym today, post-haste!  I also didn’t want to re-create my grandmothers, 1990’s fossilized, cliché home gym equipped with a dusty elliptical trainer, sit up machine, and every as-seen-on-tv unit money could afford! So, one thing was for sure, this would be a  gym-on-a-dime operation. 

 

 

So, here are the steps I’ve used to help implement my new home gym:

1) A Room with a View:  It’s hard to get a workout in when you’re beset by screaming kids or overflowing laundry hampers.  You want a dedicated room with a door that you can close off from the rest of your home, so your workout isn’t interrupted.

2) Accessories: To make my room more inviting I’ve planned to add a full length mirror to a door, to self-monitor my progress, and have wifi speakers put in to focus on my workouts and not the rest of my home. 

3) Think small: All you truly need is a smaller room, with adequate lighting, and cleared space. In my workout room, I have nearly floor length windows for lighting, foam gym mat packs ($20.98 from Sam’s Club, which covers 24 square feet, per pack) for flooring, neutral colored walls, mini blinds,and that’s it for space customization’s. 

4) Time: Consider the realistic amount of time you will actually use your gym. Are you going to work out for an hour a day, occasional training, or a set regime every few days. I plan to immolate a core training circuit; a 30-Minute daily, morning (between 6-7 am) Research-Based Workout Exercise system. 

5) What Are You Training For? Okay, you’ve got your space, with or without mirrors, stereo, and floor mat. What about the actual exercise equipment? What you buy should depends on your objectives—weight loss, cardio fitness, strength training, or some combination thereof—but it’s not quite as simple as that. You will also need pieces to help with weight lose plateaus, such as Pilates, jump ropes, etc. as after three weeks or so your body adjusts and you stop losing weight. A general rule of thumbs is a combination of cardio and resistance training is best for weight loss and overall fitness—even though that message itself is sometimes resisted. Especially for women, the above mentioned extras will help with what we need most, toning. 

6) Dumb and Dumber:  As my husband, a former US Army Sargent advised me early on, every home gym must be equipped with a full set of dumbbells and kettle-bells. Shop for the three weights you think you’ll use most often,  5, 10 and 15 lb bells for women. What’s nice, is that each piece can be purchased for under $7.00 each at mass retailers. Also, dumbbells store easily, on a small table or bench, and with the right glute and leg exercises, you will not need to purchase expensive rowing or leg machines for your home gym. 

7) Second hand first: So, first thing is first, you need a home gym budget. After my husband and I settled on having a $500.00 home gym budget, we planned to purchase mostly, second hand equipment for our home gym. Thus far we have found an elliptical on a local Facebook group for $20.00, a stationary bike for $10.00, and free jump ropes, resistance bands, yoga ball, and dumbbell bench. We still plan to buy a treadmill, weight bench, and finish outfitting out dumbbell and kettle bells. Also consider looking at Freecycle, Craigslist, and Penny Savers for additional sources of gym equipment. 

8) Think outside the gym: In order to help me with one of my more pressing issues, poor posture, I plan to invest in a stability ball as a replacement for my home office chair. What’s nice about this option, is that for under $30.00 online, this call will allow you to do abdominal crunches, squats, hamstring curls, body bridges, as well as preform basic office functions, too!

So, there are my plans and tips for starting a home gym at home. If any of my readers have a gym at home already, and have some tips for revamping my above mentioned plans, I’d love to hear about them.

Here’s to your health,

mbnlogosm