Fitness Friday: Top 3 Budget-Friendly Workouts

People ask me all of the time. How do you have 3 kids and work more than full time and stay fit? While I don’t have a magic formula, sometimes being short on time and resources isn’t a bad thing. Some of my favorite, easy, low budget workouts can be done at home or for almost free. So, what are they?

1. Running-All you need is a pair of shoes and a road. That’s it. No excuses. Just start slow and build up over time.

2. At home workouts-Purchase a jump rope, dumbbells, a resistance band, fitness DVD or stability ball. This will take care of strength training, cardio and muscular training in the comfort of your own home.

3. Hidden Exercise-Take the stairs as much as possible, park further than you have to and grocery shop. These are all activities that are daily activities that sometimes do not seem like exercise.

Photo from Pinterest and Pinterest

 

 

 

Fitness Friday: To Stretch or Not To Stretch

So, I am a runner, spinner, tennis player, and I do strength training, but I never know what the true rule is on “to stretch or not to stretch”. I decide to take this question to a pro. I had a talk with Kirk Kaps, a Certified Athletic Trainer at Champion Sports Medicine, who works daily with professional athletes (and small unknown athletes like me.) He told me this, “In the past, we have always heard that is important for us to make sure we stretch our muscles very well before physical activity. Before this could occur, it was told that we must get a good warm-up in order to get a good stretch for the muscle groups when they are considered “cold” muscles. One recent study, performed in 2011, concluded that if you normally stretch and warm up before running, then by all means, continue that. But, if you’re a runner who doesn’t stretch at all, and still gets in a good warm-up, then continue your routine. In essence, each athlete should continue their own routine, but they should continue to get a 3 to 5 minute warm-up before they start their activity.” I hope this helps when you are stumped with this same question.

You can find this study at: http://www.webmd.com/fitness-exercise/news/20110217/stretch-before-running-new-twist-on-old-debate

Photo via Pinterest

Start the Day Off Healthy: Oatmeal with Egg Whites

It’s a busy week ahead for me including with radio show on Magic 96.5 this Wednesday as well as a nutrition seminar this weekend at Bikram Yoga Birmingham. For both events I’ll be talking about “Healthy Eating Tips” to get your new year off to the right start. One of my top tips is to never skip breakfast. If you like oatmeal for breakfast, you’ll love this recipe for Oatmeal with Egg Whites. This simple combination is something my friend, Kelly, of Hulsey Gardens, told me she eats daily. I made mine with a touch of brown sugar and blueberries. Kelly normally adds 1 tablespoon of pureed pumpkin, 1 teaspoon of pumpkin pie spice and 1 teaspoon vanilla to hers. Adding sliced strawberries and ground cinnamon is also delicious. Regardless, this is one healthy breakfast recipe that has the perfect mix of protein, fiber and carbohydrates, and it is a great way to start your day and new year on the right foot.