Working Out with What You’ve Got

Want create site? Find Free WordPress Themes and plugins.
When I lived in Wyoming I was spoiled fitness-wise. Sure, it could get cold in the winter – especially with the wind – but it was sunny most days, I could shovel the snow with a broom, and there were lots of wide open spaces for hikes with the dog.

The recreation centre also had a $30 monthly pass that got you unlimited use of the equipment, pool and classes. And they were good classes: yoga, spinning, kickboxing, circuit training and pump n’ flex with solid instructors who knew how to push you. Eventually I hired one of them to be my personal trainer to snap me out of my ruts and bust through my plateaus.

In a country known for obesity and sedentary living I ran my first 5km, started doing pushups on my toes, and was in the best damn shape of my life. Then I moved to Edmonton.

I was still active but frequent travels and home reno projects got in the way. Then I went to Dawson, Yukon for the Berton House Retreat and my scheduled exercise slipped further in the freezing cold and dark. I didn’t exactly gain the ‘Dawson Dozen’ but when I got home I was ready to regain my former self. Problem was, I didn’t want to lock into a 2-year contract, pay high dues, or deal with schmarmy gym-goers checking out their biceps in the mirror. The local rec centre and I didn’t gel either, especially for about $60/month. It was time to work out with what I had and become my own personal trainer.

Here are some tips on designing your own low-cost weight-loss/training plan:

1. Assess your starting point and goals. The Mayo Clinic has a good Body Mass Index (BMI) calculator and Sparkpeople.com has a lot of free tools for tracking fitness, food, and progress. Prevention and Fitness magazines often have sane one-month plans for kick-starting your new regime. If you do some research and put in a few minutes a day, you can be your own coach.

2. Do inventory on your equipment. Do you have a treadmill hiding under a pile of ironing? Or fitness DVDs? Or a sidewalk clear of snow? There’s your cardio. (I would recommend a heart-rate monitor to make sure you’re pushing yourself hard enough!). Do you have a resistance band? Free weights? A floor? Then you can do strength training.

3. Make a 28-day plan. Studies show for a habit to take hold, 28 days can be the magic number. I have a whiteboard where I write down my plan for the month and then cross off the days. It’s a great way to schedule your fitness, stay accountable, and track your progress.

4. Once those 28 days are done, though, switch it up so your body doesn’t have a chance to get complacent. February I was doing a circuit using a fitness ball. March it was freeweights. Now I’m using a resistance band (check out the March 2011 issue of Chatelaine for a great workout). When something starts to get easy, increase the weight, reps, or sets.

5. Find your motivators and reward yourself often. I get to watch t.v. when I’m on the bike –http://www.ctv.ca/ and http://www.slice.ca/ have full-length, live-streaming episodes of dozens of shows for free. I just hook my laptop up to the tv with an HDMI cable, and I’m good to go!

Did you find apk for android? You can find new Free Android Games and apps.

Leave a comment


Name*

Email(will not be published)*

Website

Your comment*

Submit Comment

© 2011 Danielle Metcalfe-Chenail. All Rights Reserved.