Top 10 Pieces of Fitness Equipment You Need to Create a 'Home Gym' for Under $100

The Top 10 Pieces of Fitness Equipment You Need to Create a 'Home Gym' for Under $100
by Sally Hughes
Founder of Planet Shark Fitness / Certified Fitness Trainer & Nutritionist

Exercising at home is a really convenient way to get in shape or stay in shape and a basic home gym doesn't need to be filled with expensive equipment to be highly effective. In fact, all you really need are the following 10 items which can easily be tucked away in the corner of your garage, basement, or any closet in order to get a good workout in the comfort of your own own home.

Since most of these can be purchased for the prices noted below at places like Ross, Marshall's, etc. (where they're usually found in both the women's and men's active wear departments), there's no excuse for not getting your home fitness regimen mojo happening ASAP. By getting creative in their usage plus adding some body weight exercises such as push ups, planks, etc., you'll be on the fast-track to achieving your fitness goals in no time!

Plus, after you acquire this basic equipment, you can always add on a few more items that cater to your specific exercise needs and budget.

1 Swiss Ball/Stability Ball (pump included) $8  (Ross)
1 15 lb. Kettle Bell $15 (Marshall's)
1 Set of 'Heavy Duty' Resistance Bands $10 (Ross)
1 High Speed Jump Rope $5 (Ross)
1 Set of Ankle Weights - ideally 2.5 lbs. each $5 (Ross)
1 8 lb. Medicine Ball $10 (Marshall's)
1 25 lb Plate (with handles) $20 (Sports Authority)
1 'Yoga' Mat $10 (Ross)
1 Pair of 10 lb. Dumbbells $10 (Ross)
1 Pair of Push Up Handles $5 (Ross)

TOTAL COST: $98

As for how to make the most of this equipment, I bid you the following:

1. Swiss Ball/Stability Ball - In addition to ab work,  you can use your stability ball as a 'bench' to bench press, do incline flyes, reverse flyes and more.
2. What can you NOT do with a Kettle Bell?   Some of my faves include kettle bell swings, lunges, squats, rows and lumber-jacks.
3. Resistance Bands Rock! Some best bets include upright rows, bicep curls, side laterals, shrugs and rows.
4. Yes, doing cardio bites but would you rather spend $500+ on a treadmill or $5 on a High Speed Jump Rope? Try it out. If it's not your thing, then take it to Good Will. Bottom line: jumping rope burns a lot of calories and costs practically nothing. Plus, it'll make you feel like a kid again.
5. Ankle Weights - While I do NOT recommend using them for walking or jogging, they WILL amp up your ab routine and therefore, I consider them to be a sage, low-cost investment.
6. What I most love about Medicine Balls is how versatile they are. Whether you're doing ab work, side lunges, or a host of other moves, you can count on your medicine ball to never let you down.
7. 'Why get a 25 lb plate with handles?' -  you ask. GREAT question! For one thing, you can use it for squats and dead lifts. You can also do one of my fave moves known as 'Around the World' and strengthen your back. In addition and because of its handles, you can do bicep curls, rows and the Russian Twist for your abs.
8. While I don't do yoga these days, I firmly believe a 'Yoga' Mat is still a good investment unless you'd like rug burn along with your 'feel the burn' workout.
9. And what about that pair of 10 lb. dumbbells?  Granted, this may or may not be a necessity if you have all of the above equipment (or if 10 lbs is way below your strength threshold), but for the average person, this is an ideal weight for lunging, curling, tricep kick backs, etc. It's also a great way to get stronger if you're stuck on a plateau or want to increase your muscular endurance by doing more reps at a lower weight.
10. Push Up Handles are cool in the sense they force you to work just a little bit harder than you would by utilizing your body weight alone. Would I buy them if they cost $20? NO. But for 5 bucks, I say YES because not only do they challenge me but they remind me to do my push-ups! Plus if you ever bake a casserole and don't have a trivet, you can spare your table by placing the baking dish upon your push up handles! :)

Two Bonus Tips: You can create a home-made kettle bell by freezing a gallon of water and a home-made medicine ball by filling an old basketball with sand  - or even cat litter! - then plugging it.

These top ten tips are simply my humble opinion as somebody who's worked in the fitness industry for over a decade. What I'd love to hear are YOUR thoughts. What did I miss? Please post your comments and let me know ... We're all on this fitness journey together and your feedback is invaluable.

Sally
http://planetshark.wix.com/planet-shark-fitness
https://twitter.com/PlanetSharkFit
https://pinterest.com/planetshark/fab-fitness-mojo 
http://www.facebook.com/PlanetSharkFitness
http://www.myfitnesspal.com/planetshark
http://www.yourtrainer.com/strength-conditioning-coaches/georgia/atlanta/s-hughes-30346

The Top 10 Ways To Eat Less, Lose 10-20 Pounds Yearly - And Still Feel Satisfied!

The Top 10 Ways To Eat Less, Lose 10-20 Pounds Yearly - And Still Feel Satisfied!
by Sally Hughes
Founder of Planet Shark Fitness / Certified Fitness Trainer & Nutritionist


Eating less doesn't mean starving yourself and feeling deprived. To the contrary, by averaging a mere 100 calorie daily deficit - without changing anything else you do - you'll automatically (and painlessly) lose 10 lbs. a year. Similarly, if you're looking to lose 20 lbs. a year - without even realizing you're cutting back - simply average a 200 daily calorie deficit. While it can be equally effective to achieve such caloric deficits via moderate exercise, the purpose of this post is to teach you 10 easy ways to do it via your nutritional program.

1. GET YOUR FIBER GAME ON
Fiber is so filling and slow-digesting that by consuming fiber-rich meals and snacks you simply won't be able to eat as much at any given time - all while feeling totally satisfied. Give it a test-run by swapping out your white rice or pasta with quinoa, bulgur, barley, etc. or replacing your favorite sandwich bread with a low carb high fiber tortilla and see for yourself how full you get - fast!

2. AMP UP YOUR HYDRATION
Many people mistake thirst for hunger and if this might even possibly be you, then it's time to hydrate pronto! Shoot for at least 1 oz of water per pound of lean body mass daily. If the mere thought of this makes you feel like you'll be imbibing Niagra Falls, then start slowly and work up to it. While green tea and other clear liquids rate well on the 'hydration hierarchy,' nothing beats good old-fashioned water. As an added bonus, by drinking more water you'll retain less and automatically drop a few pounds of water weight plus lose the dreaded 'bloat.'

3. EAT MORE OFTEN
Because digestion raises your metabolism 30%, eating more frequently boosts it significantly - especially over time. You'll also be less likely to over-eat and cravings will become a distant memory once you no longer feel deprived or are in 'starvation-mode.' To get your "metabolism party" started, shoot for 5-6 mini-meals daily and never allow yourself to get so hungry that you undermine your metabolism.

4. PREPARE YOUR OWN FOOD
Restaurant portions are not only typically at least twice the size of home-cooked meals, they're often accompanied by enticing bread baskets, pats of butter, chips and salsa, etc. To make matters worse, since restaurants add lots of salt, sugar and fats to their offerings in the name of 'taste,' you end up eating a bunch of extra hidden calories. You're also much more likely to be tempted to have an appetizer and/or dessert at a restaurant than at home. Best bet: Prepare your own meals whenever possible.

5. USE TINY UTENSILS
While we've all heard about the merits of using smaller plates to trick the brain into thinking we're eating more than we are, my favorite way to slow down the rate at which I devour something is to use a cocktail fork, baby spoon, or chop sticks. Granted, this might sound goofy but it WILL slow you down like crazy, giving your body time to realize it's full. (Just make sure to try this at home and not on a 1st date as 1st dates are goofy enough without your chop-sticking your Tiramisu!).

6. CONSUME MORE PROTEIN
Much like fiber, protein is both very filling and slow-digesting. It is also a primary muscle-builder that helps you gain highly coveted metabolism-boosting muscle while ensuring you lose more unwanted fat. Precisely how much protein you need depends on several variables, but as a general rule, your body requires at least 1 gram per pound of lean body mass. Best bet: Assuming you're eating 5-6 mini-meals daily as noted in #3, make sure each one includes 20 grams of protein (and adjust if necessary).

7. MAKE NO FOOD OR FOOD GROUP OFF LIMITS
Once you decide any food or food group is 'off limits' it becomes even more appealing than ever. Consequently, when you categorize certain foods as such, you set yourself up for failure. Instead, embrace the foods you love while making the commitment to enjoy them periodically. If professional fitness models, bikini competitors and bodybuilders can have 'cheats meals' and look fabulous, so can you. It's all about moderation and balance.

8. EMBRACE HEALTHY FATS
Avoiding healthy fats is one of the greatist disservices you can do to your body because they're not only required on a cellular level, they make you full - not fat. What does lead to excess fat is either consuming more calories than you burn and/or eating too much processed junk in the name of  'food.'  Meanwhile, enjoying small amounts of healthy fats at every mini-meal helps you to feel full longer and eat a lot less in the long run. Some excellent sources include olive oil, avocados, flax, nuts and seeds.

9. LIMIT SIMPLE CARBS
In the simplest terms, simple carbs wreak havoc on your insulin levels setting you up for cravings, excess abdominal fat, diabetes and a host of other health problems. The insulin spike they produce adversely affects your blood sugar and leads to a crash and burn which in turn makes you crave them even more. Since they also leave you feeling hungry an hour or so after consuming them, you ultimately over-eat yet never feel truly satisfied. While again, I never advise giving up an entire food group, limiting simple carbs is a must if you're serious about achieving your goals and avoiding this perpetual conundrum.

10. EAT JUST BEFORE BED TIME
Yes, you read that right: Always eat just prior to bed-time! Contrary to popular belief, eating late at night does NOT lead to weight gain if you consume the right stuff. The main reasons this works is that it fuels your metabolism, aids in muscle repair, and prevents your body from going into starvation mode which leads to a decreased metabolism and excess fat. You'll also wake up ready for a healthy breakfast because your insulin levels are in check. Best bets for your midnight snack: low-fat cottage cheese, greek yogurt, egg white scrambles, a hand full of almonds and other slow-digesting proteins.

So there you have it. My top ten tips to eat less, lose 10-20 pounds a year, and always feel satisfied instead of deprived. Even if you don't embrace all of these ideas, by implementing those that most resonate with you, you can still average a 100- 200 daily calorie deficit and painlessly lose weight - plus keep it off!

As always, I thank you for reading this and welcome your feedback plus any additional tips you have to offer on the subject.

Yours in fitness and health,
Sally
http://planetshark.wix.com/planet-shark-fitness
http://www.facebook.com/PlanetSharkFitness
https://twitter.com/PlanetSharkFit
https://pinterest.com/planetshark/fab-fitness-mojo
http://www.yourtrainer.com/strength-conditioning-coaches/georgia/atlanta/s-hughes-30346

Top 10 Ways to Get More Protein If You're a Vegetarian Bodybuilder or Avid Strength-Trainer

Top 10 Ways to Get More Protein If You're a Vegetarian Bodybuilder or Avid Strength-Trainer
By Sally Hughes
Founder Planet Shark Fitness
Certified Fitness Trainer and Nutritionist

Whether you're a vegetarian bodybuilder like me or an avid strength-trainer like my fitness clients, getting enough quality protein can be challenging. For starters, you need to realize that for every pound of lean body mass you require at least 1 gm of protein - if not more. As a general rule, the heavier you lift and the lower your BMI, the more protein you need. To this end, I shoot for 1.25 gms per pound of my lean body mass which means I must consume about 130 gms daily - as a vegetarian no less!

Sure, I can make a sizable dent in this number by downing a big ole protein shake with 50 gms. But how much protein can the body actually utilize within any given time without the surplus turning into FAT? And what are the very best ways to get more protein daily as a vegetarian?

Since scientists estimate our 'protein threshold' is about 30 grams per meal/snack - and I train many vegetarians - I decided this top ten list was in order!

1. BREAK IT DOWN
Long gone are the days of eating '3 square meals' daily - not just from a protein stand-point but also from a metabolism boosting one because digestion, alone, raises your metabolism 30%. Consequently,  your best bet is to break it down and consume a protein-rich mini-meal or snack 5-6 times per day. Shoot for 20-30 gms of protein every time you eat and you'll hit your daily goals in no time.

2. AMP IT UP
Since 1 serving of hummus has only 2 gms of protein, you'd have to eat a Costco sized tub every day to get even remotely close to your daily protein goals. Better to mash canned chick peas into your hummus (or make your own) and amp up the protein plus give yourself a fiber boost. Since this 'amp it up' approach applies to most everything you consume, get creative with powering up your protein for each and every meal.

3. GO FOR GRAINS
Certain grains including quinoa, bulgur, barley, and couscous have a lot of protein compared to brown rice. In fact, some of these grains have as much - if not more - protein than one egg per serving. And just like chick peas, they provide fiber which will not only satiate you but also help you achieve those perpetually coveted 'washboard abs.'

4. SAY YAY TO WHEY
Whey protein hits the muscles at light-speed compared to many other forms of protein and is easily digested by most people. If for some reason it doesn't agree with you, look for other sources of uber fast protein absorption such as powdered hemp, soy, etc.

5. COTTAGE CHEESE PLEASE
Most people either love cottage cheese or they loathe it. Do yourself a favor: Make an effort to love it as it's a really clean protein that also provides many amino acids plus calcium. The purest brands are Daisy and Friendship because they don't add fillers like Carrageenan. Still can't bear it? Then mix it into your scrambled eggs or protein shake or turn it into a 'dessert' by adding pumpkin puree, nutmeg, etc. It will melt into the eggs and you won't taste it at all in the others.

6. DON'T BE A HAS-BEAN
Don't have a pantry full of beans, yet rarely eat them. They are highly nutritious super-foods that provide complete protein when accompanied by whole grains such as those noted in #3. While some types of beans have more protein than others, all varieties except green beans are considered a high-protein food.

7. PROTEIN YOUR PM
Never ever be afraid to eat protein right before you go to sleep as it's the IDEAL time to consume it because your muscles need all the nutrients they can get while you drift off to happy dream land. Think about it: While you are in deep slumber, your poor hard-earned muscles have gotten no protein since dinner at 7. Assuming you fall asleep by 11pm and awaken around 7, this is a VERY LONG time to hang in there from a protein/muscle stand-point. Best bests: Scrambled egg whites with some veggies, Greek yogurt, Kefir, Edamame and other lean slow-digesting proteins...

8. GO GREEK YO
By now, this should be a no-brainer. Standard yogurt has very little protein plus a ton of additives nobody can pronounce. Greek yogurt, on the other hand, packs a major protein punch and is a super clean food - depending upon the brand, of course. Best bets: plain Greek yogurt which you can enhance with Agave, fresh fruit, Chia seeds etc.

9. BE AN EGG-HEAD
Since we're talking vegetarian - and NOT vegan - eggs are another no-brainer. Packed with so many nutrients your body needs along with 6 gm of protein per little oval offering, eating eggs (especially at breakfast) is one of the very best ways to ensure you meet you protein requirements.

10. GO NUTS
Last but not least, major props to anything that falls within the nut category - past relationships aside. Not only do nuts provide lots of protein, they offer healthy fats and fiber. Granted, since some people tend to binge on nuts, if this is you, opt for more of the above sources and save the nuts for last!

Thank you very much for reading this ... As always, I welcome your feedback and salute your health and fitness goals and efforts!

Yours in fitness and health,
S. Hughes
Founder Planet Shark Fitness

http://planetshark.wix.com/planet-shark-fitness
http://www.facebook.com/PlanetSharkFitness
https://twitter.com/PlanetSharkFit
http://www.myfitnesspal.com/planetshark
http://www.yourtrainer.com/strength-conditioning-coaches/georgia/atlanta/s-hughes-30346


"Fitness - if it came in a bottle, everyone would have a great body." ~ Cher

My Top 10 Gym Pet Peeves

My Top 10 Gym Pet Peeves
by Sally Hughes ~ Fitness Trainer & Nutrition Ninja

When you spend as much time at gyms as I do, you can't help but develop certain 'pet peeves' over time ... In no particular order, here are my current top 10 ...

People Who:
1. Sweat excessively all over the benches and equipment and don't wipe 'em down ...
2. Grunt at the top of their lungs especially when lifting rather light weights ...
3. Don't rack their weights and plates ...
4. Don't let you work in and/or hog a station and lounge around on weight machines ...
5. Dress completely inappropriately for their shape, size, gender, et al. and give me WAY more info. than I need!
6. Don't wash their hands after using the bathroom ...
7. Yack on their phones during sets, between sets and while doing cardio ...
8. ONLY do cardio. The best bodies at any given gym are always in the free weight zone! (plus why spend money on a gym membership when you can buy a treadmill for less than your annual fee?)
9. Crash their weights to the ground (even when lifting nominal weights) ...
10. Drive 1 mile to the gym, wait for the closest parking spot, then spend an hour doing cardio while chatting on their phones!

*Honorable Mentions Go To Those Who:
1. Hoard dumbbells, barbells and other equipment and refuse to 'play nice' and share.
2. Get too close for comfort especially when there are 5 similar machines nearby and someone big, sweaty and stinky saddles up right next to you.
3. Are locker room exhibitionists. Seriously: Is it really that hard to put a towel around your waist?

These are my primary gym pet peeves ... What are YOURS? ... I welcome your comments and would also love to know which of the above most resonate with you!

Yours in fitness & health,
S. Hughes
Founder Planet Shark Fitness

http://planetshark.wix.com/planet-shark-fitness
http://www.facebook.com/PlanetSharkFitness
https://twitter.com/PlanetSharkFit
https://pinterest.com/planetshark/fab-fitness-mojo/
http://www.myfitnesspal.com/planetshark
http://yourtrainer.com/strength-and-conditioning-trainers/georgia/atlanta-dunwoody--sandy-springs/s-hughes-30346