What do you need for your home gym?

We all know that exercising is important for a long healthy life, but not all of us have the time, money or desire to go to a gym. Creating your own home gym may be an excellent option but deciding what equipment you need can be a little overwhelming with so much workout gear in stores and online these days. While those shiny pieces of equipment that promise results may be enticing, here are my humble picks for equipment that works for me.

Dumbbells

Free weights are incredibly versatile and very functional when it comes to working out at home. You can use dumbbells for thousands of different upper and lower body exercises. To get started I would suggest you purchase 2-3 sets of different weight sizes. Light, medium and heavy- based on your fitness level. You can't go wrong with investing in a few sets of dumbbells as they are fairly inexpensive as far as exercise equipment goes and take an extremely long time to wear out, especially in a home setting.

Stability Ball

The stability ball is another inexpensive piece of equipment that goes a long way. From core exercises to simply using it as a dynamic seat in front of the TV, the exercise ball can be very useful. Balls come in  different sizes however, so make sure the size fits your body comfortably.



Resistance Bands

Resistance bands are a nice alternative to weights and can be easier on joints than dumbbells. I prefer the bands with handles because they can be a little more comfortable for the hands and wrists.

Your Own Body

Don't forget about the exercises that can be done simply with your own body weight. For most core exercises as well as pushups, dips, squats, lunges, leg raises, etc. all you need is proper form and your own body. Also, don't forget about all of the cardio that can be done without any fancy equipment--you don't need a treadmill to simply walk, run, and climb hills. 

While not absolutely necessary for a great workout, the next couple pieces of equipment make working out a ton of fun...at least for me anyway :)

TRX

This simple strap mechanism uses your entire body, especially the core, to stabilize while still targeting a specific muscle group, which teaches your body to work as a whole (like you would in daily activities) rather than each muscle in isolation. Changes in body placement increases or lowers the resistance of the exercise. Keep your core tight on the TRX and no matter what you do your core will feel it too afterwards. I absolutely love my TRX and it always keeps workouts interesting.


Bosu Balls

The Bosu (the half ball) is another piece that forces you to use your stabilizing muscles. I use my Bosu mostly for core exercises when I want a fun challenge but it can also add a dynamic element to squats, lunges, pushups and more.

Kettlebells

These fitness tools have been around for ages and have more recently come back as popular functional training equipment. They can be used similarly as dumbbells (while being a little easier on the wrists during some lifts) or by controlled swings used for cardio and power training.




Regardless of what equipment you are using or what exercise you're doing, be sure you are using proper body mechanics and are able to perform the movement with correct form. 
Good luck picking out the equipment that is right for you, and as always...have fun!

Weight management...steady does it

Burning 3,500 calories will burn one pound of fat...right? Well maybe not. Recent research has somewhat discounted this old belief. Because everyone's body handles a decrease in food intake and an increase in physical activity differently, this rule is far from absolute. In fact, dramatically cutting calories could even have a detrimental effect on a person's metabolism which could ultimately make weight management more difficult.

The good news? While there may not be a universal golden number for weight management, the truth of the matter stays simple...steady increases of physical activity alongside moderate decreases in food consumption is the best bet for weight loss. 

The take away message? Don't stress about counting calories for every bite and each step taken. Simply stated: move your body more each day and eat slightly smaller, balanced meals. Over time, this approach will not only lead you to the results you are looking for, but will re-enforce healthy and safe habits along the way.

Staying active while helping a cause

As Spring quickly approaches, consider the option of volunteering for a work party on a weekend or two. Many local and state organizations will be working towards developing and restoring habitat, parks and trails. Not only will you be doing your part to maintain the trails and parks that we all love to explore, but you can't help but get an awesome workout to boot (just remember to keep that neutral spine while shoveling and digging!). Get a group together or go by yourself. There is nothing like a rewarding day of hard work, fresh air, and giving back to the community and environment. Try it out and let me know how it goes!

Below are a few sites that offer work parties:

Washington Trail Association, Work Parties

Washington DNR, Volunteer Calendar

City of Bellingham, Work Parties
(Many cities have work party schedules of their own, check out the city nearest you!)

Volunteer with REI