Agility Ladder DIY

You can get all the supplies to make your own agility ladder at a regular hardware store, and it really only takes less than half an hour to make.

Agility ladders are an amazing unsung fitness tool that you're probably not using. I will be back to share some agility training drills soon too, so stay tuned for that. But these exercises shouldn't be saved for professional football players or high school track teams. Agility drills not only increase your agility, but they also provide a great source of cardio, especially if you're getting bored with your treadmill routine. You can get pretty creative with your fancy footwork, like sport dancing, and it also tests your mental acuity. We did some agility drills at the NASM workshop I attended and they were kind of fun and challenging and had me out of breath within a few minutes.

Supplies:

• Short nails/carpet tacks
• Hammer
• Wood shims or other flat thin wood*
• Rope
• Tape measure

Instructions:

1. Stack two shims on top of each other with one narrow side and one thick side of each together. Nail the end of the rope into the top of the first shim stack.

2. Measure 15 inches to the next rung and hammer another nail into the top of that shim stack.

3. Continue until you have 15 rungs. Cut the rope at the end of the 15th rung. Now, go back and do the same thing on the other side of the ladder, hammering the string to the shims every 15 inches.

Voila, your very own agility ladder! It's easy to fold up and hang in your garage or shed. Be careful if you're doing this project outside with little kidlets around. All the neighbor kids ran over when they saw what I was doing and asked if they could "help." Um, no. And we ended up with a knocked over pile of nails in the grass that I was really trying to prevent (barefoot in the summer, ouch!). Just hand them a few shims and a little length of rope and see who can make the best godseye.

*I would actually recommend using some thin wood versus shims. Shims are what I had on-hand, but nailing into the narrow ends proved to be a bit tricky. The wood needs to be pretty thin though, so you're not tripping over it. Also, if you have feet that are much larger than mine (women's 8), the width of a shim might not work for you. You should be able to fit both feet inside with some room left over, so take your own measurements from there.

18 Minute Thanksgiving Workout

I wish you and yours a very Happy Thanksgiving!

Take time to relish in those meaningful family moments, thoughts of thankfulness, and tables full of tasty fare. Allow yourself this one meal on this one day this week to indulge without remorse. That's what I'm going to do.

But before you stuff yourself with all the familiar fixins, get in this quick 18 minute workout. You'll feel better, and likely make a few better choices, if you get a little sweat going on this national holiday of food. It's completely equipment-free, so you can literally do this anywhere. I'm going to be doing this very same workout before heading out to our family potluck on Thursday, so I'm right there with you:)

Enjoy! Let me know how you do!

Free Workout Roundup

Lindsay over at the Lean Green Bean offered a challenge today to share five of our feature blog posts. We're challenged to meet new bloggers, give our favorite bloggers more exposure and increase the feeling of community through this challenge. Hey, I can get on-board with that! And it's quick enough to whip together on one's lunch break. In that vein, here are five free workouts from Boun-See that you don't want to miss:

1. 30-20-10 Printable Running Plan: Scientifically proven to improve race times, this interval running plan is great to mix in your race training plan.

2. FlashFit Workout #1: To challenge my lunch workout buddy and I, I started putting these strength and cardio circuits together to get the most out of our short time at the gym. They feature combo moves that hit all the major muscle groups and cardio bursts to keep the fat-burning furnace on high. I've got many more of these put together in a notebook for a class I hope to teach that will eventually migrate here to Boun-See.

3. Broomstick Stretch Workout: A simple broomstick can sometimes give you a better stretch than your body alone.

4. Broomstick Full-Body Workout #1: Likewise, this common household item can also give you great full-body fitness benefits. Throw in 1 minute of cardio between each move and you've got yourself a pretty comprehensive training circuit.

5. Broomstick Full-Body Workout #2: Part two of the above. Work every major muscle group from different angles using something as simple as a stick!

Thanks for the challenge, Lindsay! I hope to see some new faces around here and meet some new fitnessistas myself. The blogging community is so inspiring, isn't it?

My goal this week has been to get some video set up of some of my workouts that I may post on YouTube. I got the wrong cord for my camcorder from Radio Shack, so I'm trying to source the right one on Amazon. After I figure out all the logistics of all this video stuff, I might just start putting together an exercise library. How cool would that be? Sign up for updates from Boun-see in my sidebar so you won't miss any!

I've made all of the images above easily Pin-able, so feel free to share the love. I appreciate it!

Broomstick Full-Body Workout #2

Here is your third and final installment in my broomstick workout series. It is another full-body circuit that hits every major muscle group. You can also turn this into more of an interval workout, which I explain below. Or, combine the two stick workouts on days when you have more time for a real scorcher.

If you missed them, check out the other parts of this fitness series:
1. Workout stick DIY
2. Full-body broomstick stretch workout
3. Full-body workout #1

1. Stir the pot: (a) Kneel with the stick out in front of you. (b) Push the stick out and around in a circle pattern, leaning your torso into it with control. Do 12 clockwise rotations and 12 counterclockwise rotations.
2. Reverse crunch with curl: (a) On your back, legs up in tabletop, (b) perform a reverse crunch and bicep curl at the same time. Do 15-20 crunches.
3. Curtsy lunge: (a) Stand with right knee and arms raised out in front of you. (b) Bring right foot back behind you and to the left into a lunge. Return to knee-up position. Do 12 reps per leg.
4. Shoulder rotation: (a) Hold stick in right hand out to side, palm facing forward. (b) Rotate arm and stick until palm faces backward. Perform 25 reps per arm. You should really feel this one!
5. Stick jacks: Perform 15 regular jumping jack with the stick in your hands.
6. Inner thigh sweep: Stand on mat, holding stick vertical near the right thigh. Sweep the right leg across the body to the left, kicking the stick up with your foot. Perform 12 reps per leg.
7. Deep squats: Holding the stick in front of you for balance, feet shoulder's width apart, drop your butt down into a deep squat. Return to standing, squeezing your glutes as you come up. Do 15 squats.
8. V-step: With your stick laying vertically on the ground, perform a V-step, stepping over the stick. Feel free to put a little jump into your step:)

Remember to do a good stretch after this workout. You can even use your stick to do so with my Broomstick Stretch Workout. To turn this workout into even more of a fat burner, you can pull out the Stick Jacks and perform 25 of them in between each strength move.

I hope this workout series has inspired you to work out a little differently. You can get quite an effective workout using simple household objects, or even just your own body weight.

I will continue adding FlashFit workouts and other series as I design them, so I hope this is the third workout in a long series to come! 

For more free workouts, sign up for updates in my sidebar. Either sign up by email, through Bloglovin' or through Feedly (or another feed burner).

Disclaimer: I am an NASM-certified personal trainer, however I cannot be with you in person to assess, check your form or guide you, so please remember that these workouts are done at your own risk. As always, check with your doctor before beginning this or any other exercise program and always honor your body's abilities and limitations.

Broomstick Full-Body Workout #1

As promised, here is your broomstick workout for the week, a full-body regimen that hits all the right spots.

Print or pin the poster and use the description below to follow along.

1. V-sit with twist: (a) Sit on your mat with knees bent and lean backwards, back straight, until your torso is at about a 45 degree angle. Hold the stick out in front of you. (b) Twisting your torso from side to side, touch the ends of the stick down to the ground. Alternate sides, 15 reps per side.
2. Quad squeeze with triceps raise: (a) Kneeling on your mat, hold your workout stick behind your back, palms facing away from the body. (b) Lean your whole body back, feeling a squeeze in the front of your thighs, trying to maintain that straight line from head to knees. At the same time, use your triceps to push the stick out behind you. Return to start. Do 12 reps.
3. Side lunge with side lean: (a) Stand facing forward. Step right foot out to side and press into a side lunge, keeping knees in line with the toes. (b) Once in the side lunge, lift your stick over your head and lean over to the right. Return to start. Do 12 reps per leg.
4. Rear lunge with a twist: Stand facing forward. Step right foot behind you and lower into a rear lunge, both knees at right angles. As you lower into the lunge, twist your torso and stick over the bent left knee. Return to standing. Do 12 reps per leg.
5. Ab V-reach: (a) Lie on your back and extend your legs straight up. Separate legs so they form a "V." (b) Hold your workout stick over your body and lift your shoulders off the ground, using your abs to reach the stick toward your toes. Lower and repeat 15 times.
6. Knee crackin': (a) Stand facing forward, arms holding the stick straight up in the air. (b) Bring your knee up toward your chest as you bring the stick toward your knee. Alternate sides quickly, doing 20 reps per side.
7. Hop-overs: Place your stick on the ground and stand next to it. (a) Quickly hop over the stick, landing on one foot. (b) Then, hop over to the other side, landing on the other foot. Perform 1 minute as quickly as possible.
8. Superman Raises: Lying on your belly, hold the stick in your hands behind you, palms facing away from your body. (b) Lift your arms up behind you as you lift your torso. Try not to hyper-extend your back. (a) Lower to a few inches above the floor and repeat 12 times.

To make this workout even more of a fat burner, do one minute of hop-overs between each move. Repeat the whole circuit once or twice, depending on your ability and time. Don't forget to stretch afterwards. You can even make your very own DIY workout stick to follow along.

Check back here next week for my third installment of broomstick workouts. It will be another full-body circuit.


Disclaimer: I am an NASM-certified personal trainer, however I cannot be with you in person to assess, check your form and guide you, so please remember that these workouts are done at your own risk. As always, check with your doctor before beginning this or any other exercise program and always honor your body's abilities and limitations.

Broomstick Stretch Workout

Welcome to my first official posted workout. There are plenty more where this came from! I will be releasing two more stick workouts after this, one next week and one the week after. So stop back here and feel free to Pin away. After than, I hope to continue developing even more workouts to share with you all.

So, this first installment is a full-body stretch workout. Print the poster and use the descriptions below to perform your stretch workout. I have taken my inspiration for these workouts from those broomstick workouts that you might notice in magazines, etc. I shared the Workout Stick DIY tutorial last week, so if you want to personalize this workout to your unique style, check that DIY project here! Otherwise, feel free to grab an actual broomstick from your closet or even a thick straight stick from your backyard.

Always remember that a gentle stretch is good, but discontinue any moves that actually hurt.

1. Chest Stretch: With a wide grasp on your workout stick, pull the stick up and behind your head until you feel a slight stretch in your chest muscles. Go deeper if your body allows. The stick itself allows you to go deeper into this stretch than your body could alone. Hold the stretch for 30 seconds.

2. Triceps Stretch: Reach behind your back and grasp the stick, one hand from below the shoulder and one from above. "Walk" your hands closer to each other to go deeper into the stretch. Hold for 30 seconds. Switch sides and repeat.

3. Side Stretch: With a wide grasp, hold the pole over your head. Now lean to the right until you feel a stretch in the side body. Hold for two counts. Slowly return to the top and repeat on the other side. Do 8 repetitions each way.

4. Hip Stretch: Using your stick for balance straight out in front of you, (a) raise your right knee to hip height, (b) then rotate out to the side and return it to the ground. Continue in a circular motion for 10 reps. Switch sides and repeat.

5. Glute Stretch: Using your workout stick for balance, sit back into a squat bringing the right ankle over your left knee. Sit back into the stretch. Hold for 30 seconds. Switch sides and repeat.

6. Around the World Stretch: (a) With a wide grasp, hold the pole over your head. (b) In a circular motion, move the stick around to your right, down toward the floor and then up toward the left. Do 4 circles this way and 4 circles in the opposite direction.

7. Calf Stretch: Using your stick for balance, step back into a rear lunge with the right foot, toes pointed forward and front leg bent. Press the right heel toward the floor until you feel a good stretch. Hold for 30 seconds and repeat on the opposite side.

Stretching is so important to do before and after your workouts. It's an often overlooked and often skipped-over portion of a workout, especially in the face of time constraints. But by skipping stretching, you're really missing out and robbing your body of some really great benefits! Flexibility helps with everything from proper mechanics to balance to posture and so many things in between. I would especially emphasize performing a stretching routine like this after exercise, while muscles are all warm and receptive to stretching.

Check back next week for your first of two total-body strength routines using your new workout stick!

P.S.: In case you're wondering, I created this lovely photo collage on Pixlr.com. It's fun, you should try it:)

P.P.S.: Disclaimer: I am an NASM-certified personal trainer, however I cannot be with you in person to assess, check your form and guide you, so please remember that these workouts are done at your own risk. As always, check with your doctor before beginning this or any other exercise program and always honor your body's abilities and limitations.

Supreme 90Day Overview

Say hello to my newest secret workout weapon: Supreme90Day

I ordered it right after my favorite magazine touted it as comparable to P90X, something I've always wanted to try but was reluctant to spend so much cash on. Lo and behold, Supreme90Day is super inexpensive. In fact, you can sometimes find it at some Big Lots stores for like $4. People, that's $4 for 10 workout DVDs. That's 40 cents each! Oh yeah, baby!!! For the value of this system, that is one heckuva price.

Let's get one thing straight. This system will bust your butt! In fact, if you don't have a strength training base to build upon, you might not want to start this until you do. I am a serious exerciser, and this still caught me off guard. This is not for beginners.

From a person who thrives upon change when it comes to working out, this 90-day workout system is ideal because you're doing something different every single day. This not only prevents me from getting bored but it keeps every one of my muscles guessing. I can already feel a change in my body. Carrying my son around doesn't feel as hard but my abs definitely feel harder! Push ups get a little easier, dashing up the stairs isn't as hard, and now some of my other workouts feel like child's play.

I'm currently on Day 15 of the system, working on this in conjunction with the Tone It Up Love Your Body series. Whoa! I started at Day 1 (again!) toward the end of December because I had a looong Christmas vacation to get a strong start. In fact, a friend and I just decided to head to the gym on our lunch breaks and we do some of the S90D circuits there. I started jotting the workouts down as I was working through the DVDs, so I can do them anywhere and I won't get off-track. Here's a glimpse at the breakdown (most videos pack major power into just 30-40 minutes):

Chest and Back: lots of push up and plank-style variation exercises, presses and flyes.
Ultimate Ball: prepare to work your entire body on the fitness ball.
Tabata Inferno: prepare to sweat profusely! Each circuit is performed 8 times for 20 seconds on, 10 seconds rest. Some of the moves are strength-based (thrusters, lunges, etc), but you use lighter weights so you can power through them fast.
Shoulders and Arms: you'll be shaking when you're done and won't want to lift your arms. Lots of traditional and functional bicep, tricep and shoulder exercises.
Cardio Challenge: Another sweat-buster. And you won't do the same exercises twice in this powerful workout. Mountain climbers, plank jacks and burpees, oh my!
Legs: All different variations of lunges and squats abound in this leg circuit.
Core Dynamics: Sure, you'll work your core, but you'll also work your entire body. Don't plan on doing crunches, though. You'll be put through lots of plank variations and other powerful core exercises.
Total Body: Uses some exercises from the other videos and some new exercises to hit every major and minor muscle group.
Back and Bis: Many variations of what you'd expect with bicep curls, rows, and such. Some of the variations you probably haven't tried before. Also hits the lower back.
Chest, Shoulders and Tris: Again, many variations on exercises you know like kickbacks, push ups, flyes and such.

Every workout incorporates major core work. In fact, many of them feature a core circuit before getting into the regular workout. The pace is pretty fast though, which is good in a way because you're burning extra calories along with your strength training. But it can be difficult to keep up with.

You *could* do all of the workouts without a ball, but not without hand weights. And as you progress, you'll need heavier and heavier weights. Most of the time, Tom Holland shows you how to do the moves without the ball, but there are a few instances where he doesn't. I would highly recommend a ball. You can get one pretty cheap at Walmart.

In addition to the workouts, the system comes with a complete 90-day nutrition plan written by Tosca Reno. Be prepared for tons of lean protein like eggs and grilled chicken and eating every few hours. I am actually following the Tone It Up nutrition plan right now, but in some ways the eating plans are similar. Both emphasize lean, clean and green foods and eating every few hours. For those of you that don't know, Tosca Reno is the biggest public personality behind eating clean. If she wrote this plan, I put my trust in it. To me, it seems similar to a bodybuilding diet, which makes sense since Tosca Reno is a fitness competitor.

As long as I keep at it--and I plan to--I will continue to update you on my progress. If you're interested in learning more, please feel free to ask and I'll do my best to answer.



*Disclaimer: I have no affiliation whatsoever with anyone or any system mentioned in this post. Nor am I a fitness or health professional (yet!). This post reflects my own thoughts and observations.

Kayaking: My Favorite Way to Work Out

Kayaking is my meditation. It is the most peaceful, in-touch-with-nature, thrilling active sport that I know, at least on our calm local waters. I would take a humble kayak over a fancy yacht any day. I would add that it's pretty budget-friendly as well. You only pay the initial cost of the boats (around $300 for ours) and minimal equipment for endless summer entertainment. I sometimes forget to chalk up my time in the boat as fitness minutes, because it never feels like working out. It's blissful, it's family time, it's an adventure, and it's a whole experience as opposed to being just another workout.

I love how you can get into tiny nooks that are inaccessible to other boats. We've been down some extremely shallow channels (like 2 inches deep!) that are completely secluded. You can literally drop a kayak in any waters--and by yourself, I might add. I think my kayak only weighs like 35lbs, so I can carry it alone.

On this particular trip, we got to see a lot of wildlife: frogs, red wing blackbirds, turtles, ducks and of course fish. Our love of the sport has carried over to our Peanut, since he came along this time and loved it too. Can you tell?

We went at dusk. Boat traffic was light, the weather was golden, the sun was starting to set. If that isn't meditative, I don't know what is. Ohm-ing on a cushion is no match for the steady rhythm of the paddles, the caress of the air, the smell of nature and the peaceful surroundings that kayaking offer.

When they tell you to find an exercise you love, this is what they mean. Kayaking is an "exercise" that I truly love love. What's yours?

Tips for Running with Your Dog

Meet my running partner, Titus. He is a Staffordshire Terrier who likes to sleep under the covers. He is the best running partner ever because he:

1. Is always ready for a run. Only ice in his paws will slow him down (he’s short haired, so winter runs are not ideal). I don’t need to set a date and time. He’s there. He’s ready.

2. Always keeps pace with me. I am never running too fast or too slow for Titus. I have pretty short legs, so 5mph works for both of us.

3. Gives us both a reason to exercise. I am a proponent of Caesar Milan’s advice about exercising your dog. If we can both pump out 3 miles at once, we’ll both feel better afterwards.

4. Makes me feel safe in grittier neighborhoods. No one messes with the pit bull.

5. Except those tiny little people that approach asking to pet him. I just love that!

6. Gives me a bicep workout at the same time. Titus, leave the squirrels alone! But really, guiding him with the leash is a good arm challenge. Look at him. He's meaty!

7. His happy energy wears off on me. When he sees the running shoes get tied and the leash come out of the basket, he gets downright giddy. It makes me feel a little more excited about running too.

8. Won’t roust up the cat as much when he’s tired. Milan knows that that a tired dog is an obedient dog.

Titus has accompanied us in 5K races and trail hikes. He’s a great sport. I think this is the reason he hasn’t even come close to showing his age yet. He’s 8 (going on 9 in August) and he’s still a solid block of muscle with some sprightly puppy energy still inside him.
If you’re thinking of running with your pup, here are some things to consider:
Will your dog run beside you? If you have a dog that takes you for a walk, you might consider some training to make him a better running partner. Titus stays at my side, so I am never at his mercy. Except when a squirrel crosses right in front of him, but see my comment about built-in bicep work above.
What breed is your dog? It is absolutely necessary that you do some research to make sure that your breed is suited for running. Do not try to run a 10k with a bulldog! Titus is well-suited for brisk, shorter runs. Perfect!
Is he ready to run? Even if you’ve found a breed that is built to run, you still need to build up their endurance just like you built up yours. And check with his doctor just like you checked with yours.

How far are you going? Titus and I usually go 3 miles tops. Any longer than that (or on hot days), and you should probably bring along water for both of you and a collapsible water dish along the lines of this. If the dog is lagging or showing signs of exhaustion, do not push him! It is also best to go when temperatures and sun are not at their peak. We both find that 60 to 70 degrees is pretty ideal for a run.

Where are you running? Be mindful that your dog is not wearing shoes to guard his feet from broken glass, sharp rocks, frostbite or burning-hot pavement. Titus is used to running on sidewalk and trails, which are my normal running routes. Just make sure to keep Bowser's feet in mind.
What type of leash do you have? I find that a leash that is long enough to allow me to pump my arms and maintain good form, but short enough to keep the dog near my side, is just perfect.

Try not to make running with your dog too difficult though. A doggie workout buddy is ideal because they barely require any fancy gear or training. That's what makes running with him so great!
I don’t have any advice on what to do with those #2 bags while you’re running. They’re gross and they flop about and make it hard to, well, run. There are other disadvantages, but this is not the place to list them:) If you have any good tips for running with poo or if you’ve invented the perfect disposable bag system, please let me know! I'm in desperate need of something...anything!

Family Fitness Lately

Today was a doozy of a fitness day. I'm taking these extra pounds I recently put on and showing them where to shove it, you know, family-friendly style. Family fitness happens to be one of my favorite things. Usually, the calorie-burning just happens as a result of us doing some of the family activities we enjoy, especially with the record-breaking weather we've been having here in Wisconsin this week.

The day started with a long bike ride around the neighborhood.

Here's daddy bike, mommy bike and baby bike, in case Goldilocks wanted to try them out. Peanut didn't actually ride his little bike. He road in the child seat on the back of daddy's bike, but he wanted to get his bike out when we got home for the pretty picture. And look, his bike matches his child seat!

Later in the afternoon, my workplace sponsored an employee open house at our local YMCA. Peanut got to try out these new ice skate-clad feet for the first time. He kept saying he just wanted to go in the pool, but I think he actually liked his first try out on the ice.

Um, seriously, I didn't notice this until now, but there is definitely a Goldilocks theme going on here. Daddy, mommy and baby ice skates.

Then, it was on to the pool. It was nice to have the place practically to ourselves without having to fight the usual crowds at the Y family pool.

In fact, there was hardly anyone waiting in line for the slide, so Peanut rode it and rode it and rode it.

Guess whose snores I can hear from the other room as I sit typing this? Oh, it didn't take long. We tuckered him out. And we tuckered ourselves out too.

Oh yeah. And in between all these festivities, I snuck in a Youtube Tracy Anderson rebounder workout...in the dining room. Because, you know, you can't see the computer screen when the bright sun is shining on it. She's really hard to follow, and provides no verbal direction, but as long as you're kind of doing what she's doing, you'll feel it the next day. Trust me. Warning: high jumps on the trampoline are not for the faint of bladder. I do not have a weak bladder, but even I found myself thinking an extra Kegel or two would be beneficial. The workout is definitely a sweat-inducing one. And the trampoline happens to be one of our family favorites too. In fact, I had to bribe Peanut to be able to use it for the half-hour workout. 

With the way we've been training, we probably could've signed up for a triathlon instead of a measly 5k, right?

Best Free Online Workout Videos

As you know, I was completely devastated to have found out that ExerciseTV was discontinued. Is that what you'd call it, discontinued? I prefer to call it an act of abandonment. Anyway, I would like to share with you some free quality online exercise options that I have found in my voracious quest for a replacement.

1. Exercise.com: the videos here do not offer the same type of interactive experience as ExerciseTV offered, but you'll still get one heck of a workout. A model will guide you through an exercise for a certain number of repetitions. Sometimes the video just replays a few times to get to the proper number of repetitions. The workout sessions just go from one move to the next. That's ok with me, because I'm not very good at building on dance moves to form a complete routine. But believe me, I was a hurtin' the next day.

2. Blogilates and POP Pilates: Cassey Ho's story is a very inspirational one. She went to school for Biology to pursue the medical degree her parents wanted for her. In college, she started teaching Pilates and fell in love with it. Her blog, fitness accessory line, and YouTube channel have become quite popular. I think it's great that she offers an extensive number of free Pilates classes online for anyone to access. And these aren't your traditional Pilates classes; each is filled with a whole different set of innovative moves you probably haven't tried before. Cassey's upbeat, down-to-earth, sometimes-goofy attitude endear you to her from the first move. Her and her sister do most of the video recording themselves!

I tried this standing Pilates workout from the Pop Pilates channel this weekend. You might like it too:





Hopefully I can come back with even more free quality workout videos in my search. Stay tuned!

Letter to ExerciseTV

Dear ExerciseTV,

Please don't go!

I went to your site yesterday and saw this:

I am in complete denial that this is true, so please tell me that I am seeing things. Is there a petition I can sign or something? This is the biggest travesty to the fitness community that I could ever imagine. Such a shame.

Yours truly,

Avid ExerciseTV user

P.S. to my readers, you can buy a few of their workouts for download for only $1.00. It's like the Dollar Store of workout videos, only the quality of the product is much more savory. Best buck ever spent. And I'm really excited to do this workout tonight. At least there are still some free workout videos out there. If you know of any others out there, please let me know.

Cutting the Cable

I don't know what I'm going to do when we have to cancel our three-month trial of our extra cable channels. We originally got the extras specifically for FitTV (now called Fit & Health), by my request. And at around $5 for the first few months, it's soooo worth it!

Now I don't know what's going on with FitTV these days, but I seem to remember seeing a lot more workouts than there are now. Anyhow, I had to wait two full days before there were any actual workout videos playing after work. I got all suited up and into position, ready to change the channel promptly at 5:00. "FitTV is currently unavailable." Excuse me?

I was not a satisfied customer when the only channel on the whole tube that I care about was currently unavailable. My husband saw the look on my face and dutifully started dialing. The fastest they could send a technician was on the weekend. After several unsatisfactory phone transfers, the lady on the line pointed us to ExerciseTV On Demand. Oh brother!

Handfuls and handfuls of fitness videos I can turn on as I please? I don't have to do the same workout twice? Hallelujah! Those videos I bought a month ago will be collecting dust for three months because I won't waste them (and risk growing tired of them faster) until On Demand is gone. Believe you me I am going to squeeze every last drop of potential out of those channels until our time is up.

Disc Golf

So, I'm thinking about adding this sport to my summer workout/entertainment repertoire. I've never played the game, but it seems quite enjoyable and of course, cheap. Something the whole family can participate in while enjoying the outdoors. And apparently there are several courses within only a few miles of my home. Who knew?

I've been exploring several other obscure activities this year. My husband and I took in a roller derby game a few months ago. I never even knew that game existed until I had a friend who joined a team. I don't think I'll be joining a team myself anytime soon though. I'm not sure I'm ready for those "interesting" uniforms.

I'm also considering letterboxing or geocaching. I probably would have fallen in love with these ventures as a kid, so I think it would be neat to treat my son to an adventure.

Have you ever tried disc golf, and what did you think? Are there any other "out there" fitness activities you've tried or considered?

I am 26, but feel like I'm 20.3

Take the RealAge(r) test at the Realage website to see how old your body is in terms of how you take care of it, how healthy you are, and other contributing factors. I am happy to say, I am feeling 6 years younger today.

After you take the test, you can find out what's making you younger and older. There are Health, Habits, Relationships, Diet and Fitness recommendations you can follow to help improve your score. It's amazing what flossing, drinking red wine with dinner, and owning a dog can do for your body! But it also told me to buy that silver SUV we've been looking at (larger vehicles provide more protection and apparently silver vehicles are 50% less likely to be involved in serious accidents. Who knew?) I don't know if we can swing that since unemployment checks don't fly as income.

Here's something else I had a sneaky suspicion about. The quiz results say I work out TOO MUCH. It says, "In fact, your workout is at the level of an athlete" and then offers strategies to slow down a little bit. I've programmed myself to find exercise opportunities in all those extra daily minutes, like one segment of the 10-minute Solution DVD before work, then walk to work, walk briskly with a friend at lunch, walk home, and fit in a more intense workout and strength sessions MWF, and then sneak in a few more walks and workouts on the weekend. I loathe sitting around, what can I say?

But it seemed like after I had my baby, breastfed, and walked slowly with him, weight fell off my body faster than it ever did before. Perhaps less is more.

It's kind of funny, because after a health assessment at work one time, the nurse insisted that I get more exercise. I repeated how much I worked out several times and she kept saying I needed to do more. I just rolled my eyes. I always knew it was the food holding me back, not the exercise.

I also learned from the quiz that my target heart rate for working out is about 194 (220-age). I think I'll try to keep track of this tomorrow and request a heart rate monitor for Christmas:)

Skimp Your Way Thin

You hardly need to spend anything to get fit. If this is your excuse, you can't use it anymore. Motivation is probably the biggest stumbling block of all. But money should not matter.

I am the queen of working out on a budget. I am also the type of person (Gemini?) who gets very bored very easily with workouts. I need something different all the time that doesn't cost me anything. It sounds impossible to please me, but it is not. For eight solid years, I had and loyally used my gym membership, but due to recent money constraints and logistics, I had to quit. I was really worried I wouldn't be able to work out at home, but it has actually worked out quite nicely and I have been able to maintain my faithful habit. The only hurdles I have at home are a 1-1/2-year-old who enjoys sitting on me during ALL floor exercises and a pup who sometimes compromises my form by getting underfoot. Oh, and the dishes and other distracting messes, but I've learned to hold off until after my workout.

Here is my list of budget-friendly workout helpers:

1. I have rummaged, thrifted and craigslist-ed my way to a stocked workout video collection. I don't think I've paid more than $1.00 for a used workout video. You can never predict what you're going to find, so you have to practice being open-minded when going the second-hand route.

2. I also got a sweet treadmill for just $100 at a rummage sale. We have gotten WAY more than our money's worth.

3. A $2 thrift store stair stepper is great for step aerobics and also works as a makeshift weight bench for chest presses, leg lifts and all sorts of other exercises.

4. I have a $1 jump rope that gives one of the best workouts ever. I compiled a list of jumps to try on my sparkpeople blog.

5. I got some inexpensive weights at the store. A 5lb and 8lb set will do for a lot of women. I found my husband found some 15 pounders on craigslist for $15.

6. I have magazine subscriptions to Self and Shape Magazines, which cost something like $12 each for a full year. I have hundreds of workouts pulled from these magazines, and filed away by workout type, that I can always turn to. At best, you can log on to these or other health-related magazines' websites to learn something or print workouts. Self has some really good workout videos you can follow along with as well. As a side note, Self Magazine was one of the first major health motivators for me way back in 2000. The upbeat, anyone-can-do-it attitude really got me revved to start a fitness program.

7. If you've heard it from me before, you'll hear it from me again. Sparkpeople is one of the best free health sites I have ever come across. Here you can log workouts, log what you eat, and look up health articles on almost any topic. There are health calculators, health calendars, community forums and so many things I can't even list.

8. Free workout videos in a variety of different practices and time limits are provided by exercise TV. Also Yoga Today provides a free hour-long Yoga workout every day and offers over 200 downloadable videos for cheap.

9. The library is a rich resource for workout videos, health books, healthy cookbooks and more for free. Or check out their CD selection for fresh workout music.

10. Check out your local video store as well. We have a local one where educational videos, which includes workout videos, are free to rent.

11. For parents, playgrounds offer a really nice workout opportunity that allows you to play like a kid again. Do a Google search for playground workouts to find something like this.

12. A good pair of running shoes provides plenty of workout hours, whether you prefer free local trails, the sidewalk, the treadmill, or the track.

13. For around $300 each, my husband and I each bought a kayak. We have definitely gotten our money's worth out of these too. We barely have to plan when we want to go out for a row and we can drop them in the water almost anywhere that's open to the public. For the cost and the experience in nature, it sure beats slaving away in the gym!

14. I also recommend a set of stretch tubing and a fitness ball. For around $10-$15 each, you get more workout options than you can imagine for your money. If you're lucky like me, you might happen upon these at a rummage sale or inside a workout DVD itself for even less!

Home gym Complete!