Archives for 2008

Start The New Year Out Right: Ways To Save On A Gym Membership

Time to get back on the wagon!

It’s that time of year again where people are making resolutions, vowing that they’re going to lose that 10-20 pounds that they’ve gained during the year.

If you don’t already have a home gym, or a membership at a local club, you’ll probably be looking into joining a club where you can work off the extra pounds. The problem is that most of these clubs aren’t cheap.

According to the International Health, Racquet and Sportsclub Association (IHRSA), the median annual cost for a new gym member is a whopping $775 (This amount is based on a sample of IHRSA gyms.)

Tips for keeping gym costs down

An article I found on smartmoney.com offers some tips to getting a gym membership and keeping it more affordable.

Negotiate: Even if the gym is having a “New Member Drive” with specially-discounted rates, don’t settle for the first offer they give you, says Cedric Bryant, who develops education certification and training materials for the American Council on Exercise. That’s because gyms are eager to get new members. “Many gyms are much more open to negotiating because there’s fierce competition for acquiring new members,” says Bryant. Ask the gym to eliminate its initiation fee or reduce the monthly payments. Or request that they include programs you’d otherwise have to pay extra for. Current members can also try haggling for a lower price. Use more attractive offers from other gyms as leverage to renegotiate your dues, for example. Or ask for any special deals they’re offering to new members.

Tap Into Employer and Insurer Discounts: Even after you’ve haggled your way into an affordable gym membership, you may be able to reap even more savings through special employer- or insurer-sponsored discounts. Often, large companies or unions will offer discounts at a certain gym or reimburse employees for a portion of their membership expenses. To see what’s available to you, contact your company’s human relations department. Insurance companies often offer discounts through their health and wellness programs

Make Sure the Gym Fits: Just because the price is right doesn’t mean the gym is. If the gym isn’t conveniently located to your home or office, has hours that don’t fit yours or is just too crowded, the likelihood of actually using your membership drops dramatically, says Rofling. Before you commit, ask to use the gym on a trial basis to test out its equipment and classes. Most gyms will allow first-time members to do so for around two weeks. (Be wary of gyms that don’t.) Visit the gym during the hours that you’ll be there most. For example, while most gym equipment tends to be free on weekday mornings, it’s common to see lines of people waiting to use the treadmill in the evening. Also, check to see if the gym plan offers the services you want. Prefer to work out in groups? Make sure the membership includes classes and you don’t have to pay extra. Each gym has a different policy, says Rosemary Lavery, spokeswoman for IHRSA.

Track Down Affordable Alternatives): Working out in a state-of-the-art gym isn’t the only way to stay fit. For those strapped for cash, look to local parks and recreation programs for low-cost fitness programs. Also, some local colleges and universities open their gyms to the general public for a small cost, says Bryant. Another option: Try a 24-hour workout center like Anytime Fitness and Snap Fitness that aren’t staffed with personal trainers or much staff for that matter. (You can, however, bring your own personal trainer or the fitness centers can supply one at an additional cost.) Each member has a key card that gives them 24-hour access to the facilities. Membership is cheaper than commercial gyms, but this option is only well-suited for those who know the proper way to work out on their own.

Sign Up for a PassBook: For yoga, Pilates and other fitness enthusiasts, one inexpensive way to gain access to a host of fitness clubs and classes in your area is to buy a PassBook. Sold by the American Health and Fitness Alliance, PassBooks allow consumers to use gyms, yoga, Pilates and dance studios and other fitness facilities without signing up for a membership. PassBooks are available for New York, Los Angeles, Chicago and Houston, and are valid throughout the calendar year. (The number of times you can visit a specific facility will vary.) One book costs $75 plus $4 postage and handling and can be found on the AHFA’s web site or call 212-808-0765.

So there you have it, it’s time to get fit. Now you have no reason not to do it becaues you should be able to fit it into any budget. Want to workout at home? Check out my article talking about building an inexpensive home gym!

10 Frugal Fitness Gifts For Under $50

By Peter 2 Comments

photo credit: krisdecurtis

Christmas is almost here, and if you’re anything like me you’ve got a pretty long list of people you need to buy gifts for.

I don’t really want to spend a ton of money on the gifts I buy, but I do want to give gifts that people will appreciate – and use.

With that in mind I came up with a list of 10 frugal fitness gifts that you can give to a loved one this Christmas, for under $50! Click through to the links to see more details!

10 Frugal Fitness Gifts Under $50

Yoga Paws: Yoga Paws might be a good gift for that special lady in your life who enjoys doing Yoga. The Yoga Paws are little wearable yoga mats so that you can take them with you and do your Yoga, wherever you go! LINK: Yoga Paws – Mini Yoga Mats for your hands and feet!
Amphipod Running pack: Know someone who’s a runner? Check out this little running pack – they can put their keys in it, a phone, their license and other essentials. It won’t bounce around like crazy though, it’s meant for running! LINK: Amphipod Running Pack
Biggest Loser workout: This is one of the few workout videos that I’ve actually enjoyed using. The video features regular people doing the workouts, and its very motivating to realize that the people you’re working out with are in the same boat as you. LINK: The Biggest Loser the Workout Volume 1 & 2 DVD Video 2 Disk Set
Hoopnotica Hula Hoops: Hula Hoops are back in this year. After the Ninendo Wii had such fantastic success with their interactive hula hoop game, other hula hoop workouts have gained prominence. Check out this travel hula hoop! LINK: Hoopnotica Travel Hula Hoop
Apple Itunes Gift Card: Most people enjoy working out to music from their favorite MP3 player. Give them the gift of music this year with an Apple Itunes Gift Card! LINK: Apple iTunes Music Card Prepaid ($25)
KleanCanteen Water bottle: Those old plastic water bottles aren’t very good for you. Upgrade their water bottle with a new Klean Kanteen! LINK: Klean Kanteen Stainless Steel Water Bottles
Exercise Ball: An old standby workout companion, the exercise ball! LINK: SPRI SB55VC 55cm Total Body Xercise Ball
Dumbells: Get someone started on a weights workout routine. Buy them their first set of dumbbells! LINK: Vinyl Dumbbell, 20 LB, Black
Heart Rate monitor: Know someone who’s really into working out? Get them a heart rate monitor so they can take their workouts to the next level! LINK: Ekho E-15 Heart Rate Monitor Watch
Traveling Trainer: Have a spouse who’s a road warrior, constantly going from city to city for work? Get them a portable elastic band resistance training set! LINK: SPRI Advanced Traveling Trainer

So there you have it, 10 frugal fitness gifts you can give this Christmas. Have some of your own ideas for a frugal fitness gift that you’re giving this year? Let us know what it is in the comments!

Research Shows That Exercise Helps Suppress Your Appetite

By Peter 1 Comment

photo credit: patrick dentler

Have you ever noticed how you don’t feel as hungry after you’ve worked out, or your appetite doesn’t seem as ravenous when you’re exercising regularly? There’s a reason for it! From sciencedaily.com

A vigorous 60-minute workout on a treadmill affects the release of two key appetite hormones, ghrelin and peptide YY, while 90 minutes of weight lifting affects the level of only ghrelin, according to a new study. Taken together, the research shows that aerobic exercise is better at suppressing appetite than non-aerobic exercise and provides a possible explanation for how that happens.

The article goes on to talk about how their study showed both types of exercise suppressed appetite, but aerobic exercise to a greater degree:

In this experiment, 11 male university students did three eight-hour sessions. During one session they ran for 60 minutes on a treadmill, and then rested for seven hours. During another session they did 90 minutes of weight lifting, and then rested for six hours and 30 minutes. During another session, the participants did not exercise at all.

During each of the sessions, the participants filled out surveys in which they rated how hungry they felt at various points. They also received two meals during each session. The researchers measured ghrelin and peptide YY levels at multiple points along the way.

They found that the treadmill (aerobic) session caused ghrelin levels to drop and peptide YY levels to increase, indicating the hormones were suppressing appetite. However, a weight-lifting (non-aerobic) session produced a mixed result. Ghrelin levels dropped, indicating appetite suppression, but peptide YY levels did not change significantly.

Based on the hunger ratings the participants filled out, both aerobic and resistance exercise suppressed hunger, but aerobic exercise produced a greater suppression of hunger. The changes the researchers observed were short term for both types of exercise, lasting about two hours, including the time spent exercising, Stensel reported.

The article concludes:

This line of research may eventually lead to more effective ways to use exercise to help control weight, according to the senior author, David J. Stensel of Loughborough University in the United Kingdom

No matter what, regular aerobic and resistance exercise are still a good thing. If you have a hard time suppressing your appetite – a few laps around the block might do you some good!

Personal Finance And Fitness: How Are They Related?

By Peter 2 Comments

photo credit: shoothead

Life gets busy

The last couple of weeks I’ve noticed that I’ve only been able to exercise a couple of times per week. We’ve been extremely busy buying a new car, teaching a class on personal finance at our church, dealing with family issues, and just being busy. I know most of you probably know what that’s like.

Through all of this I’ve found that it isn’t easy to keep on the path towards fitness, but if you set up a plan, and work that plan – you can succeed. Even though I’ve been working out less, my nutrition has been better and I’ve been more active, and because of that I’ve still been losing weight.

How are personal finance and fitness related?

The title of this post talks about personal finance and fitness and how they’re related. Many of you know that I also have a personal finance website at http://www.biblemoneymatters.com. Because I write about finance on a daily basis, it has become second nature for me and my wife to do our budget, stay within spending guidelines, and save. We have set up a plan, and we’ve been disciplined in that plan.

By the same token, if you’re going to succeed in the area of fitness, you’ll need to make a plan, and stick to it. I’ve setup a workout and nutrition plan for my fitness, and when I’ve stuck to that plan I’ve been able to feel myself getting healthier, and watch as the pounds drop off. When I’ve had discipline, it has paid off.

In the areas of personal finance and fitness, having a plan, and having the discipline to work that plan are key. Without the stick-to-itiveness (is that a word?) you’ll fail every time.

Do you have a plan to succeed and have you been disciplined in executing that plan? If not, why not?

What Time of Day Do You Exercise?

By Peter 9 Comments

photo credit: James Jordan

One thing I’ve been realizing lately is that sometimes it can be hard to find a convenient time to exercise. We’ve been extremely busy at our house lately, and it always seems like one thing or another comes up to get in the way of my plans to exercise. I plan on exercising at night around 7 or 8pm, but we’re shopping for a new car and end up spending hours researching the best possible purchase.

Another night we were volunteering and I just didn’t have the time to exercise.

Another night we were hosting a get together at our house.

Life happens, and now I’ve missed 3 out of the last 5 days of exercise.

Finding the time to exercise, and sticking to it can be tough. I’ve been thinking more and more about trying to get up earlier in the morning, and exercise before going to work. It seems like it would be more convenient, and plans wouldn’t be as likely to get in the way. But change is hard, and I like my routine.

Have you had a hard time trying to schedule your workouts? What time of day do you find works best for you? Do you just go with the flow and workout whenever the opportunity presents itself?

Progress Update: Down 4.5 Pounds

By Peter Leave a Comment

Just a quick progress report on how I’ve been doing with my workout routine. I’ve been back exercising for almost a week and a half now. Two nights ago I did my upper body weight training routine, and then last night I ran a couple of miles using HIIT.

It’s getting back to the point now where I feel good when I exercise, and not as much when I don’t. That’s a good place to be at. Now I just need to be a bit more disciplined about my eating habits.

Since I’ve restarted the workout plan I’ve dropped about 4 and 1/2 pounds. Not bad for a week and a half! My goal is to lose 1-2 pounds a week, and at this rate I’ll be at my goal in no time!

Exercising – Hitting Your Stride

By Peter Leave a Comment

It’s been just over a week now that I’ve been back on the exercise wagon. Since last monday I’ve ony taken one day off from my cardio and weight training routine, and I took that day (Saturday) off by design. In my plan I workout 6 days a week, with alternating days of weights and cardio.

photo credit: shoothead

On Sunday I did my lower body weights routine for the second time since I re-started, and while it was hard, I wasn’t as sore as last week when I did the same routine. The routine is starting to set in.

Last night I went running on our treadmill using a built in high intensity interval training (HIIT) program. In the program you start out walking, and work your way up to running 6.5 miles per hour at a higher incline after a few minutes. The routine repeats this pattern 4 or 5 times.

By the time I was done I was soaking with sweat and was extremely short of breath. I think I am right at the point where I’m doing just the right amount -not enough to make me collapse, but enough to challenge me.

Tonight, I’m back on the upper body weight routine that I talked about last week.

My workout plan does get a bit repetitive, but I know it works since I lost so much weight last year doing the same thing. After I’ve been doing it for a few weeks I may switch things up a bit with some workout tapes or other types of cardio to make sure I don’t burn out on the routine – and to keep me motivated.

What types of things do you do to keep motivated, and keep things interesting?

High Intensity Interval Training (HIIT): Running

By Peter 2 Comments

Last night I did my upper body weight workout for the first time in a couple of months. Whenever I go that long without doing a weight workout, the first time I lift again I get really sore. This morning, I am really sore – I can barely lift my arms above my head!

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photo credit: Gio JL

Today, since I am alternating between cardio and weights days, I am once again back to a cardio workout. Today I’ll be doing some interval training, or better known as high intensity interval training (HIIT). Here’s an explanation of what it is from Wikipedia:

Interval training is broadly defined as repetitions of high-speed/intensity work followed by periods of rest or low activity.

This training technique is often practiced by long distance runners (800 metres and above) although some sprinters are known to train using this technique as well.

Distance runners often practice intervals on tracks, running hard at a certain pace for a specified distance (or, less often, time) and jogging, walking, or resting between (for a set distance/time.) An example could be 12 repetitions of 400 meters with a 200-meter jog between each. Distances can also vary; one example would be a “ladder” workout consisting of a 1600-meter, two 1200-meter, three 800-meter, and four 400-meter repetitions, each at an appropriate speed and with an appropriate amount of recovery.

Interval training is a favorite of coaches because of its effectiveness in cardiovascular buildup and also its ability to make more well-rounded runners.

More generally, it can refer to any cardiovascular workout (e.g. stationary biking, running, rowing, etc.) that involves brief bouts at near-maximum exertion interspersed with periods of lower-intensity activity. One popular workout that incorporates this methodology is so-called “walk-back sprinting,” in which one sprints a short distance (anywhere from 100 to 800 meters), then changes directions and walks back to the starting point (the recovery period) to do it again. To add challenge to the workout, each of these sprints may start at a predetermined time interval, e.g. 200 meter sprint, walk back, and sprint again every 3 minutes. The time interval provides just enough recovery.

It is believed by many in the fitness industry that this method of training is more effective at inducing fat loss than simply training at a moderate intensity level for the same duration. This has been confirmed in at least two studies

As mentioned above, HIIT is an excellent way to maximize your workout if you are limited on time as I often am. I know it works from experience. Last year I lost almost 40 pounds using a combination of weight training and HIIT. Unfortunately I stopped doing it and I’ve gained 15 back. But now I’m back on course and looking to lose that last 25 or so pounds.

Wish me luck!

My Upper Body Weight Workout Routine

By Peter 5 Comments

Tonight I’ll be doing my upper body weight workout. I recently signed up for a site that allows me to post video of different exercises on my blog, so I thought I’d use some of those exercise videos here to show you my routine that I’ll be doing tonight.

How do I do the routine

When workout out with weights I have a pretty simple routine that I follow. I lift weights 2 to 3 times a week, alternating every other day with upper body and lower body workouts. For each body muscle group that I’m working out I’ll do 6 sets, with varying weights and with reps of 12, 10, 8, 6 and two sets of 12 (but different exercises). For example, for my shoulders tonight I might do something like this:

Dumbell Shoulder Press
Set 1: 12 reps with 15 pounds
1 minute rest
Set 2: 10 reps with 20 pounds
1 minute rest
Set 3: 8 reps with 20 pounds
1 minute rest
Set 4: 6 reps with 25 pounds
1 minute rest
Set 5: 12 reps with 20 pounds
no reset
Set 6: 12 reps with 20 pounds, but a new exercise.

Upper Body Weight Workout

So here are the exercises I’ll be doing tonight.

Chest:

Shoulders:

Back/Shoulders:

Triceps:

Biceps:

What are you doing for a weight routine? How often do you lift?

Went Running Last Night. Boy Am I Sore

By Peter Leave a Comment

photo credit: maHidoodi

I went running last night on our treadmill for the first time in months. The weather here has cooled down a bit, and sometimes its just nice to run inside, instead of freezing outside. I know I shouldn’t mind the cool weather because it’s going to get a whole lot colder than this very soon. Oh well, sometimes I just like running inside so I can watch some TV as well.

I did a high intensity interval workout on the treadmill last night, running for about twenty minutes. Man was it tough! I can feel the results of not working out for a couple of months!

For the interval training I started out running slow, and then worked my way up to running 5 minutes later – doing this 4 times. Top speed for me tonight was about 6.3 mph, which for some might not be too fast, but for me is fast enough with the shape I’m in.

I am so sore today. I had forgotten how tough things can be when you don’t workout for a while. The first time you lift weights or run after a long hiatus, it can be a big wakeup call. Luckily I usually am able to bounce back after a few days, and the soreness gets better. Read about why you get sore in this previous article.

Tonight I’m doing upper body weights – wish me luck!