Does staying on a healthy diet and getting in better shape sound like a good, but expensive idea?
If you’re going to be working off of a budget for a while, then you should make sure that you make enough room in it for your health and wellness. Many people don’t believe that you can live affordably, while still affording to get to the gym every day and eat well.
However, that’s just not true. There are plenty of ways that you can cut down on costs when it comes to working out or keeping up your nutrition levels.
These simple health and fitness tips will help simplify the process for you!
How to Stay Healthy and Lose Weight on a Budget
The invention of fast food restaurants crippled health in America simply because it is a cheaper option than buying food from other sources. If we want to fight back against health issues in America, we are going to need to find the most inexpensive way to do it!
Keep reading below to find some awesome tips which will save you money, and help you improve your health!
Make Sure to Look for Sales on Workout Clothes
When you are shopping for your new compression clothing or workout clothes, you should always be looking at the sale section first.
This is where you’re going to find the best discounts and not have to spend hundreds of dollars in clothes that you’re just going to be sweating in.
Remember that it’s not about looking good, it’s about getting a good workout in!
Check with Your Company About Sports Discounts
If you are working for a company that gives plenty of benefits to their employees, then you should check to see if they will give you discounts at local gyms or for other health & wellness programs.
There are probably tons of benefits that you’re not taking advantage of, just because you don’t know they’re there!
Check Out What Reimbursements You Have Available
You should check with your health insurance to see if they offer reimbursements on you getting healthy.
Whether this is paying for part of your gym fee, helping you out with nutrition programs, or anything else; there are plenty of options for you if you have a high-quality insurance on your side.
Shop Around for Your Options at Gyms
When you’re looking for the perfect gym to go to that’s going to give you great financing options and affordable plans, then you should feel free to shop around and see what you can find.
Don’t just go for the gym that’s closest to your house if it’s going to cost you an arm and a leg!
Negotiate with the Gyms
When you’re speaking with the gym representatives, you shouldn’t be afraid to negotiate with them.
If you’re just going to be there for certain days of the week and not using it 24/7, then see what you can come up with them. Many gyms will create personalized plans for you to take advantage of.
Look for Deals on Fitness Classes
If you want to take some classes with other people, rather than working out on your own, then you’re in luck!
There are tons of classes around that you can take advantage of. Many of them are even going to give you a big discount on your first class or if you bring a friend with you.
Build Yourself a Home Gym Instead of Buying a Gym Membership
For just a small price, you can easily build the foundation of a home gym in your basement or family room and improve your health on your own schedule!
A great way to not break the bank with working out and keeping fit is to stock up on your home gym supplies. Just buy some affordable weights and resistance materials that you can use to get your work out on without heading to an expensive gym.
You can even get yourself a Home Rower and workout from home! If you don’t want to buy too many supplies for your home, there are many ways to make a great house cleaning workout any time you are free!
Over the course of a year, this is going to save you huge money!
Along with this, the other intrinsic benefit of a home gym is that you will be less likely to skip your daily training session!
If you are interested in building your own home gym, check out local fitness stores buy new or used equipment at a good price!
Buying used fitness equipment will save you a lot of money, and your home gym will end up being one of the best financial decisions you ever made! For most people, adding 1 piece of cardio equipment such as a stationary bike, a rack of dumbbells, and one weight bench is enough to start off with.
You can also add a small section in your home gym to do yoga or stretching.
If you can fit all this in to your basement, you will get more workouts in, and save a lot of money!
To most people, building a home gym might seem like an expensive project and a luxury they simply can’t afford. However, the truth can be quite different if you employ some prudent planning and take the time to select the right equipment that will make your home gym safe and efficient.
Getting a workout in the comfort of your home whenever you want is one of the best ways to ensure you follow through with your fitness resolutions and reach your goals.
Not having to drive to a commercial gym every day and waste time and money means that a home gym and developing an easy at home workout plan is truly a long-term investment.
For more specific tips, keep reading below to learn how exactly you can build a cheap home gym to help you lose weight and save money!
Define Your Fitness Goals
First things first, you need to define your fitness goals so that you can make a detailed list of the equipment you are going to need. If your goal is to simply lose weight, you don’t need to do much more than restrict your calorie intake.
On the other hand, if your goal is to control your weight with effective exercises, build up your physique, and shed fat, then you will need a mix of weight and cardio equipment.
Lastly, if your sole goal is building muscle, then you will have to allocate the bulk of your resources to obtaining barbells and weights.
You Will Need a Power Rack
One thing is for sure though, a home gym won’t work without a power rack in place. They are space-saving, multi-functional, and durable. Basically, you can use your power rack to do to all kinds of exercises, from squats and deadlifts, to various presses and extensions – the possibilities are endless.
The best part is, they come in numerous sizes, so no matter how much space you have available, you are bound to be able to squeeze in a power rack, and have enough space left over for other equipment.
This brings us to the next crucial point.
Don’t Forget Cardio Equipment
Improving cardiovascular endurance is essential in any sport, and life in general. After all, what good is a toned body if you can’t do anything with it?
Therefore, your home gym should contain at least one piece of gym equipment, such as a treadmill, a stationary bike, a cross trainer, or a rowing machine.
These will help you get a good cardio session in when you are pressed for time or the weather outside is all but pleasant. Moreover, by incorporating cardio training into your routine, you will be able to burn more fat faster – it’s a win-win.
If you can, purchase a fitness watch like the Apple Watch or HELO watch to help track your results better.
Accessorize with Flexibility and Mobility Tools
It’s important that your body stays flexible, nimble, and agile, especially as you age.
Constant muscle fiber contraction caused by vigorous training shortens and tightens the muscles and ligaments, making it more difficult to stay mobile and even producing numerous health conditions in the long run.
You want to have a healthy balance of training and recovery, entailing foam rolling, myofascial release with a peanut ball, mobility and flexibility drills with resistance bands, etc.
So, don’t forget to set aside a couple of bucks for your mobility equipment.
See Also: Self Massage Tools
Incorporate Unstable Devices for Unique Training Results
BOSU ball exercises, CrossFit boxes, and stability balls aren’t just great tools for an Instagram story, you know. They actually serve a functional purpose, especially for those of you involved in competitive group sports such as basketball, or football.
Balance and stability equipment will teach you total-body coordination and even teach you to preserve your balance in the weirdest of scenarios, with benefits translating into your everyday life as well.
No need to go all out though, simply pick a stability or a BOSU ball, and you’re all set.
Building a home gym shouldn’t be an arduous task but rather a rewarding experience with long-term benefits in terms of financial savings and training effectiveness. Be sure to follow these simple tips, and you will have no problem building the home gym you always wanted.
Go for an Online Trainer, Rather Than a Physical One
You should try out some videos online as your personal trainer, rather than getting a real one at a gym.
This is going to cost you way less money and might even be free if you use the right sites, like YouTube or CoachTube. There are tons of tutorials to take advantage of!
You can also utilize fitness trackers such as the HELO fitness tracker, Apple Watch, or FitBit to make your workouts more interactive a well.
Benefits of CoachTube Online Fitness Courses
For those who generally do not have the time or resources to work with a personal trainer, online fitness classes are absolutely a great option. A personal trainer is usually the best way to learn about health and fitness, and become in better physical condition, but it is often expensive and time-consuming.
If you are not a person who has the resources to work with a fitness trainer, utilizing online fitness videos is a great replacement.
Foundation of Online Training Videos
Online fitness videos have been popular in America for a long time, but they began to become more mainstream with the invention of the P90X program. P90X was developed in the early 2000’s, and became a sweeping revolution in the fitness industry.
This program consisted of 90 days of workouts, with a meticulously designed program to enable any level of athlete to become healthier and more physically.
The difference between this and other online fitness programs was the attention to detail within each workout, as well as the large amount of variation involved. Essentially, you were working with a personal trainer; for only a fraction of the cost.
Following the initial P90X craze, more and more online fitness programs began to pop up in America and the rest of the world. P90X itself began to create different online fitness programs as well to keep up with the times, and continue to push the online fitness market.
What to Look For In An Online Training Program
If you are looking to begin following an online fitness program, it is essential that you understand what separates the good programs, from the bad.
The key to investing in a solid online fitness course is to find a program which involves both exercises and training, along with teaching actual knowledge.
Although you will initially spend most of your time just following along with the prescribed workouts and videos, in the long run it is much better if you are learning about why you are training a certain way. This will allow you to mix in your own personal workouts by yourself, along with the video workouts you will be following.
Benefits of CoachTube Compared With Other Online Training Courses
If you are in the market for online fitness courses, I highly suggest you check out CoachTube.com.
What separates this site from others similar to it is that CoachTube offers both free and paid options, and that courses range from strictly learning and knowledge, to full length workouts. Concepts that you can find on this site range from mindfulness and concentration as an athlete, to precise workouts and training programs.
You really will be able to find everything that you need here, and it is highly recommended that you check it out for yourself!
Other online fitness courses will charge you large amounts of money for a group of only 5-10 different workouts, and normally some basic training and nutrition information. Although many online fitness courses are backed by great marketing campaigns, they do not provide as many long-term benefits as what you can find on CoachTube.
Another advantage of using CoachTube is that you do not need to carry around DVD’s, or constantly look to upload YouTube videos when you are going to begin a training session. CoachTube allows you to download all the training workouts or information that you want to your laptop, so everything you need is in one condensed place.
Overall, this saves a huge amount of time and money.
One more distinct advantage that finding a coach from CoachTube would have for you is that nearly every sport and level of athlete is covered with separate training programs and individual information. If you opt for buying a generic online fitness program, you will not have specialized information for yourself.
Additional Thoughts on Online Personal Training
Although you still will probably receive some benefits, you will certainly not benefit as much as you could. Using the CoachTube service is one way to ensure that you are training and learning the correct way for yourself.
With so many online fitness courses on the market, it can be difficult to understand which will actually help you. Utilizing CoachTube is a great way to know that you are getting exactly the type of training and information that you want, without paying huge prices!
Is Housework Exercise? Yes! Of Course!
Exercises around the house can do more for your body than you think! Believe it or not, just doing traditional house chores can give your body an awesome workout.
Just ask the Portland Movers, picking and moving boxes all day will have your body muscular and fit! Sure, there are many options for easy workouts to do at home, but simply working around the house can keep you in shape as well!
Check out these exercises listed below to learn about which activities can be a house cleaning workout and do the most for you!
Moving Boxes or Furniture
As I said above, moving boxes is a huge workout! If you have been wanting to rearrange your house for awhile but can’t find the time, take a day to skip your workout and do all the heavy lifting yourself!
Just like with your deadlifts though, make sure to lift with your legs!
Lifting heavy boxes or furniture could burn more calories than deadlifts, believe it or not.
The fact that boxes and furniture are not easy to lift due to their angles and odd weight make your body work harder than lifting the same amount of weight in a conventional deadlift.
Obviously, you want to be very careful, but rearranging heavy items throughout your house will be an awesome workout for any athlete!
Mowing the Lawn with a Push Mower
Especially if you have a big backyard, leave the motorized lawn mower at home!
Okay, you can use the gas-powered lawnmower at least.
But, nothing you can ride on!
Spend 2 hours mowing your lawn outside and you’ll know exactly what I’m talking about!
The motion of mowing your lawn isn’t all that different than pushing a prowler sled, and you’ll work the similar types of muscles from doing this for a few hours.
Of course, you won’t get the same anaerobic stimulus, but I think you know what I mean. Mowing your lawn without a riding mower is an excellent way to get a house chore done for the day, and burn an enormous number of calories!
Take the Dog for a Walk
Sounds arbitrary, but it’s definitely true!
Have you ever walked your dog until he/she is truly out of energy? Didn’t think so!
I’m guessing you just walk your normal block so that they go to the bathroom, and then head home.
Well, next time, go a little further!
See if you can outlast them!
It’s difficult, but you’ll easily get up near the recommended 10,000 steps per day.
You also will be happily relieved to see your dog calm at home, and not bouncing off the walls for once!
You don’t have to worry about time to pick up the house, and hit the gym every day. Some days, doing a little bit of extra home chores can be your workout!
Use these tips to help simplify your life a little!
Additional Information: Health Benefits of Walking Your Dog
Prioritize Health and Exercise in Your Budget
You should always be prioritizing getting fit and eating healthy as part of your monthly budget. This will ensure that you put it at the front of everything and have enough money in the month to pay for everything.
There you have it! Make sure you keep these tips in mind and you’ll have no problem at all staying fit and staying within your budget.
Ditch the Supplements, Buy More Whole Foods!
One of the biggest cons of all time is the fact that people believe supplements are less-costly than buying whole foods.
Dietary supplements are supposed to aid your diet, only after you have a consistently healthy eating plan.
Buying supplements is also expensive!
If you are spending $200 per month on supplements, just think about how much your overall diet could improve by just spending that money on better food each day!
If you rely on quality whole foods, most people will never need to waste their money on supplements again.
There are a few types of dietary supplements which are healthy additions for athletes or people who are training at a high level, but they are relatively useless for a lot of people!
Along with this, you can also use the Ibotta App to save even more money on buying whole foods! Ibotta is a couponing app that helps you earn money on items you buy every day. If you decide to stop buying as many supplements and buy more groceries, you can use my Ibotta referral code to earn $10 immediately!
Keep reading below for a more comprehensive look at whether or not supplements are a waste of money for you!
Are Supplements a Waste of Your Time and Money?
As colds spread and the temperature drops, many shops are filling up with supplements and advertisements promising to protect us from diseases and to boost our immune systems.
But are these tablets and powders effective or are we being swindled?
Here is a look at both sides of the coin:
Yes, Supplements are a Waste of Your Time and Money
Vitamins found in food protect us from various diseases.
For instance, a Lancet research found that enhancing your daily consumption of Vitamin C from vegetables and fruits minimized the risk of heart attack, cancer and cardiovascular diseases by over 50 percent.
But what about supplements that are given in supplement form, do they provide any extra benefit?
In a study conducted at Oxford University where 20,000 people were tracked it was found that taking supplements had no more protection against heart attack, cancer or stroke. The researchers say the body absorbed the supplements but they did nothing.
They also argue that many supplements are synthetic and have different structures that are not recognized by our bodies. They say you are better off getting your vitamins from organic vegetables and fruits rather than artificial supplements.
No, They Are Not a Waste of Your Time and Money
One of the main arguments for using multivitamins is that human beings cannot get enough nutrients from food alone.
The RDA’S (Recommended daily allowances) are just the minimum amounts required to prevent physiological deficiency and not to maintain optimal health.
Many nutritionists argue that optimal amounts that would significantly minimize the risk of diseases such as cancer are thrice to 5 times the recommended daily allowances, and getting these high amounts from food alone is almost impossible because the food we eat today is nutritionally impoverished due to the chemicals used in farming and the intensive processing.
Besides, the fierce competition in the supplements market has caused a dramatic fall in the prices.
In addition, research shows that levels of important minerals such as iron, calcium and potassium in soils have fallen by over 60% over the last 30 years.
Also, many people have a habit of overcooking food nowadays which usually results in a huge loss of nutrients meaning, fewer enzymes, antioxidants, minerals and vitamins to go around.
Moreover, as the body ages it tends to produce fewer enzymes including even the important ones needed to assimilate and digest the food we consume. This usually results in stomach complains like chronic constipation, stomach upset, heartburn and reflux.
In addition, according to NICE (National Institute of Health and Care Excellence) certain individuals who are at a risk of deficiencies should also consider using supplements.
Pregnant women have vitamin and mineral needs, such as how they should take folic acid until the 12th week of pregnancy and Vitamin D until they stop breast feeding to control the levels of phosphate and calcium in their bodies.
Folic acid prevents neural tube effects like spina bifida and consuming foods such as brown rice and leafy vegetables alone is cannot give them the required amount of these nutrients.
Judging Supplements for Effectiveness
As you can see our bodies need enough nutrients every day to stay healthy and to preserve our immune system and they cannot be obtained from the food we eat nowadays alone.
The average human plate leaves a lot to be desired. It is no wonder many people go for supplements to make up for what they are missing and to give themselves an extra boost to ward off illnesses.
Nonetheless not all supplements deliver on the promise of optimum health. Some can be hazardous, especially when taken in higher than the recommended doses.
The Bottom Line – Are Supplements a Waste?
Of course, nothing can replace consuming a healthy diet.
But taking whole food and high-quality supplements can go along in helping you maintain optimum health. For those who are still struggling with bad habits like not taking organic foods or skipping meals you need supplements even more!
Nonetheless, before using any supplement, it is important to ascertain whether the benefits outweigh the risks. What’s more, do not consume more than the advised dose unless your health care provider recommends it.
Additional Reading: How to Use Supplements
Additional Ways You Can Improve Your Health and Lose Weight for Free!
Although your main goal might be to lose weight, improving your overall physical and mental health is vital to sustaining any amount of weight loss. Check out these additional tips that you can follow to improve your general health, and help maintain any weight loss progress you are making!
Eating right, exercising often, and taking daily dietary supplements are all great general wellness strategies. However, more often than not, there are a handful of other aspects of health and wellness you may be neglecting.
If you consider yourself a healthy person, here are four additional aspects of your health that you might forget to take care of!
Failing to Create Lasting Relationships
Living a healthy lifestyle does not only mean consuming a balanced diet plan, it means maintaining balance in every sphere of your personal and professional life. Individuals who are fit enough to run a marathon or play sports among their peers can get caught up in technology and the digital world too easily.
While the modern way of communication is online, failing to steer away from the mobile phone or the PC can prove detrimental to your well-being. If you consider yourself healthy, you could be forgetting to take care of your inner balance and important relationships.
Maintaining social family connections and friendships provides a sense of belonging and social unity.
These connections have shown vital in later life serving to promote psychological and social well-being.
We spend endless amounts of time staring into small screens and sitting in front of our computers– which can be terrible for your eyes! Unfortunately, most of us take our eyes for granted; never thinking of them as muscles which require specialized exercise, periods of complete rest, and a proper diet.
Fitness for your eyes is very important for a lifetime of good vision!
Read More: 5 Exercises to Keep Your Eyes Healthy
You can maintain exceptional wellness but looking to others for positive affirmation can negatively impact your self-worth. You will find many athletes and sports stars who suffer from complexes due to insecurity in their self-worth.
It is easy to get caught up in the hype and realm of social media and to post images in the hopes of receiving recognition. The problem with leaving your sense of self and security in the hands of others is that you will never be satisfied and always feel inferior.
Research has revealed that an inability to affirm your feelings can compromise mood and increase the risk of depression, anxiety, stress and poor decision making.
It is a negative and debilitating means of living and commonly experienced by all people- whether healthy or not.
Read Also: How to Build Self Confidence
Unhealthy Financial Practices
Even the healthiest individuals fail to consider the importance of creating a savings, a retirement plan, or budgeting their finances accordingly for emergency circumstances.
A sound financial plan and budgeting for what you need and do not can assist in creating a healthy monetary plan. Taking care of yourself means financing. It means planning for unforeseen situations and future investments.
In retirement, it is important to prepare for any diseases or invasive surgeries that you might require at a later stage.
Without the financial means, access to quality medical care is compromised, planning a relaxing vacation is nearly impossible, and paying for support upon aging becomes increasingly difficult. With the right financial plan in place, you can protect your interests and that of your family.
The healthiest people are aware of ways to manage their weight, eat correctly, remain fit and build a strong body.
However, there are many other wellness tips you should be aware of.
What many fail to consider, is the importance of maintaining healthy relationships, investing in self-affirmation, and creating sound financial plans that will take care of them and their families in the future.
Concluding Thoughts – Losing Weight on a Budget
Don’t be afraid, becoming healthier is not going to put a whole in your wallet this year!
In fact, most people will see a direct correlation between caring about their health, and their financial status.
The saying is that “health is wealth,” and that truly is the case for a lot of people!