How to Be Fit Without Joining a Gym!

Local gym memberships can range from $20/month to well over $200/month.  But if money is tight, does that mean you have to resign yourself to a life without fitness?  No way sister!  Here are some fitness tips to liven up your gym-free life!

First, make every attempt to lead an active lifestyle.   Things like:  parking as far away as possible, walking to the train, taking the stairs, doing your own yard work & gardening really add up. 

For moms of young kids, do you ever find yourself in awe of their energy, their core strength (monkey bars anyone?) & that exercise is fun for them?  Well, maybe it’s time to join the kids!  

• Run around in the yard or the park with the kids—set up races, play tag, do an obstacle course.  We have a play park at Flood Hill in South Orange is perfect for an obstacle course—I saw a nanny build up a full-on sweat chasing her 5-year-old charge one day.
• If you have a wee one, wearing that baby will not only give you that special closeness, but also give you the opportunity to work on your core muscles/fitness.
• Dance with your kids—kids love to dance & they don’t care if you can’t carry a beat to save your life—so pull down the shades and kick up your heels!
• Baby yoga…there are DVD’s, books, etc. on how to do yoga with your newborn.

For the real fitness buffs out there who are looking for something with a bit more substance:

• Walk/run at a local park.  We have a (land) reservation with a traffic-free loop, its 2 miles.  Or you can add the 2nd loop for a 5K route.  Sick of that, but like the scenery?  Try alternating a cardio segment (jumping, galloping, skipping, side shuffle) with a leg exercise (walking lunges, walking squats, side step with a band) with an upper body exercise (on a long route bands work best).
•  Up for a challenge?  Run/ sprint up a big hill 10 times.  In between try jogging around the area or doing some calisthenics.
•  Have cable?  There is a whole collection of FREE exercise videos for different fitness levels ‘On Demand’.
•  For a small investment you can create your own super duper mommy workout in the privacy of your own home that you can do several times a week.  You’ll need a step (ie. Step aerobics), an exercise ball, hand weights (choose 5, 8, 10, 12, or 15 lbs), and a clock with a second hand.  You’ll do each of these sets 3 times before moving to the next set: 

1.  30, 45, or 60 seconds of step ups (up and down on the step as fast as possible, change lead foot half way); 12 lunges with each leg; tri-cep kick backs; 20 hand-offs with the ball (lay flat on your back with the ball between your outstretched legs—pass the ball between your hands and your feet, ‘crunching up’).
2. 30, 45, or 60 seconds of side step downs (straddle the step, start with both feet on the step, and hop down with one foot on each side); 12 squats with bi-cep curl & shoulder press (this is a GREAT move, 3 exercises in 1!); using step 12 reps of 1 arm rows (for your lats/back); 30 second plank (for your abs).
3. 30, 45, or 60 seconds of jump rope/ jump ups (onto the step)/ climbers (in a plank alternate pulling legs in) or skaters (jumping from side-to-side like a speed skater); lay on step 12 reps flies (for the chest); plie squats (legs wide stance with toes pointed out); bicycle abs 30

*You can design any program—the key is to do 1 segment each of cardio, upper body, lower body, & core!
 Main muscles to hit:  
• Legs:  quads (front of thighs), hamstrings (back of thighs), glutes (butt), calves, inner/outer thigh 
• Chest/Back/ Shoulders
• Arms: Bi-ceps, Tri-ceps
• CORE—abdominals (top, bottom, obliques/sides, lower back)

The best indicator of a successful fitness program is one that you do regularly.  So don’t set unrealistic or unachievable goals for yourself.  How much exercise do you need?  Current CDC guidelines recommend:  adults “should get 2 hours and 30 minutes of moderate-intensity aerobic activity every week and muscle-strengthening activities on 2 or more days a week that work all major muscle group.”   In addition, research shows that having a workout buddy (spouse, friend, partner) will make you 60% more likely to stick to your routine.  So find a buddy.  Chances are someone out there is looking for a buddy too!

Comments

[Herve Leger Dress]

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