Monthly Archives: September 2015

How to start a GREAT workout routine WITH LITTLE TO NO MONEY!

exercise, health, walking, wellness, , ,

I admire people who run in marathons, especially when it’s for a good fundraising or awareness campaign.  Two of my childhood girlfriends completed a half-marathon a few months ago and I was so impressed that I told them to include me the next time.  However, the more I think about it, at this point in my life, I really have no desire to run a marathon or half-marathon.  I get tired just THINKING about running or walking for THAT long at one time. (Perhaps I will just tag along and be in the crowd to cheer my friends the next time they run.)

In addition to having friends who run in marathons I also have friends who own memberships in gyms where they regularly work out.  When they talk about going to the gym I sometimes find myself thinking; “Oooh, that would be cool to join a gym!”  Then reality hits me as that voice inside of me says; “Girl, you KNOW you  don’t have money right now for that!  When you DID have a gym membership years ago you very seldom went to work out.”  Consequently, I have also shelved THAT idea.

Because having good health is important to me and I want to enjoy achieving wellness, I was determined to find a good fitness routine that works for me AND my budget.  Yes, I have found something that’s working for me which is CHEAP and EASY!  It just might work for you.  What is it? I’m glad you asked!  I WALK!.  Brisk, regular walking is currently the core of my aerobic workout.

The Physical Guidelines for Americans recommends that adults participate in 75 minutes per week of vigorous-intensity aerobic (cardio) activity or 150 minutes per week of moderate- intensity aerobic activity.  Muscle strengthening is also recommended but we’ll cover that at a different time. (Or you may check out my previous post on “How to tone your body without moving a muscle”.)  Vigorous aerobic activities include sports such as jogging, running, tennis, handball, Zumba, and others.  Activities such as swimming and walking are considered of moderate intensity.

Now, swimming might be fun but requires a whole lot more effort for me than walking. Just the thought of having to deal with  “doing my hair” after swimming is enough for me to veto that as a regular activity. (Plus I don’t have ready access to a swimming pool.) However, walking is something I can easily do.

Generally, I try to get outside early in the morning and walk for about 20-30 minutes before I get ready for work.  Some days I walk in the evenings after after returning from my job. Every now and then I’m able to take a walk around the parking lot at work.  My husband and I often enjoy walking together which provides great motivation but I’m also blessed when I walk alone.  The key for me has been to MAKE THE DECISION to walk on a regular basis and then just get started.

Walking outside  in my neighborhood is my preferred method; however, I do own a treadmill that has moved with us from house to house over the years.  It was seldom used until about a year ago when we started to use it more often.  My challenge with walking outside is that when the weather turns cold I don’t like to get out there and walk.  Also, when it’s raining I tend to stay inside.  Walking on the treadmill in the house is not as enjoyable for me as walking outdoors and  I tend to spend less time per session on the treadmill.  However,  it is a viable alternative.

There are several reasons why I recommend walking as part of a fitness plan.  On page 130 of the book, HEALTHFUL LIVING, E. White writes; “There is no exercise that will prove as beneficial to every part of the body as walking.” Hans Diehl, DrHSc, MPH and Aileen Ludington, MD, in their book, HEALTH POWER, state;  “Walking is the ideal exercise.  It’s inexpensive. It’s safe. Nearly everyone can do it.  And it’s fun.  You can select your own speed, and you can stop when you want.  As your fitness improves, you can gradually add speed and time.” (page 187).

If you are having trouble getting started or sticking with a fitness routine I want to share with you a plan I found in the HEALTH POWER book by Diehl & Ludington.  It’s called:  The 10-Step Exercise Program – Commit yourself to the first 10 steps of a daily walk.  Get out every day and take those steps.  If you wish to go back home after the first 10 steps you may do so.  However, most people end up doing more.  It’s usually getting started with those first few steps that are the most difficult.  Committing to the 10-Step program helps to get you in the habit of exercising even if you can’t do the full 20-30 minutes.  Another recommendation that may be helpful is to break your walk up into 10 minute sessions to be done at different times of the day if your current schedule does not permit a full 30 minute session.  Start slowly and work your way up as your body becomes better conditioned so that you can avoid injuries or harm to your body.

Some people may find it easier to walk with a group or a walking partner.  Others may choose to walk laps at a local shopping mall.  Many parks have nice walking trails and a lot of cities now have “greenways” designed for walking exercises.  For the past several years during the spring I have participated in a 5 day-early morning group walk in Huntsville, AL called, “WALK IT OUT WITH PAULA”, coordinated by Paula and Curtis Eakins.  The camaraderie we share during our walk is very inspiring and motivates me to continue walking when I get back home.  This year we were blessed to have several ladies in our group who were in their eighties! My husband and I had to really walk to keep up with them! The picture featured above shows our walking group with our leaders kneeling down on the front row. (I’m standing on the far right end on the second row).

Hopefully, you will find walking to be a pleasurable exercise for your  aerobic work out routine.  In the book of John, chapter 5 and verse 8 of the Holy Bible, Jesus tells the lame man to “Rise, take up thy bed, and walk.”  You may not need to TAKE UP  your bed and walk; however, I want to encourage you to ‘Rise, MAKE UP your bed and WALK’! You just might like it! Click the link to see video of the senior ladies in our walking group.

How to tone your body WITHOUT moving a muscle!!!

health, wellness

This past summer I attended a five day wellness course titled, ” The 7 Powerful HEALERS”, which was conducted by husband and wife team, Curtis Eakins, N.D. and Paula Eakins, M.S.  One of the components discussed was EXERCISE.

The first day of  class Curtis told us that during the week he would share how we could condition our core; tone the legs and thighs; strengthen our arms and shoulders; and shrink and tighten our abs; all WITHOUT MOVING A MUSCLE!  He had us hooked!  Of course we kept coming so we wouldn’t miss out on learning how to do all of this toning without moving a muscle.

Friday came and he shared with us an exercise that looks deceptively simple but in reality takes some practice to build up the endurance and strength to maintain.  This “simple-looking” exercise is called the “PLANK”.

Generally little to no movement is involved in planking; yet, it can greatly benefit your fitness routine.  No equipment is required and very little space is needed. You don’t even need a lot of time.  Just a few minutes a day can be effective.

You may be wondering; “If I’m not moving my muscles and not using any equipment, how will I get toned?”  The answer:  Planks work by using the weight of your body coupled with gravity.  The plank is a great way to condition your core but also tones your hamstrings and glutes.  In fact, planks, with variations, work the chest, abs, lower back, bottom, thighs, hamstrings, calves, and shins.  Other benefits of doing planks include reduction of back pain, increased flexibility, elevation of mood, and improved posture and balance.  There are variations of the plank which engage different sets of muscles.  In this article I want to introduce you to the Basic Plank.

Steps to Perform the Basic Plank (from the American Council on Exercise)

  • “Hold your elbows directly under your shoulders and place your wrists in line with your elbows.

  • Push your body up into your upper back and hold your chin close to your neck (like you’re holding an egg between your chin and your throat).

  • In this position, brace your abdominals-contract them like expecting a punch in your stomach, squeeze your gluteal (tailbone) and thigh muscles simultaneously while continuing to breathe normally.

  • Hold a plank at least 20-30 seconds. (When using correct form, it is not necessary to hold it for longer than this amount of time.)  Rest for approximately one minute and repeat three to five more times.

  •  Start doing the plank using your elbows and toes (feel free to drop to your knees if necessary) and progress up to a high plank when you feel you have developed the necessary strength.”

Prior to attending “The 7 Powerful HEALERS” course I had already started an exercise routine and had recently added planks but didn’t really know the many benefits. I was doing a 1- 2 minute plank before taking the class. Post class I was ready to take it up a notch.  I just recently reached the 5 minute mark. I’ve only done that once though.  (There are various plank challenges and as I previously shared in the information from the American Council on Exercise, 30 seconds at a time with a short rest and several repetitions seem to be sufficient if done correctly.)

What really movitated our class was that instead of Curtis demonstrating how to do the plank he asked his MOTHER, who is well into her eighties, to demonstrate it for us.  Yes, she held the position for a full minute.  We were impressed and left with few excuses for not planking!

My encouragement to you is to go ahead and add planks to your exercise routine if you haven’t already.  Start slowly, by following the schedule outlined above.  You may also want to try another challenge and start by holding the position for 30 seconds the first day and add five additional seconds each day over the next thirty days.  Eventually work up to five minutes. Later on, let’s add some variations to the basic plank.  (I haven’t graduated to the plank variations yet, but I’m headed there soon!)  Gotta get this body toned! HAPPY PLANKING!

(The picture above shows me doing my basic plank.)