How to build a small home gym on a budget

If you're considering putting together your own home gym but are worried about the cost or the space that's required, I have some great news for you. You really don't need much equipment, space, or money to put together a great gym that produces outstanding results! In this post I will give you a glimpse of my home gym along with a detailed list of what you'll need to get started.

About 5 years ago I started putting together a home gym with a very limited budget. After doing some research online I put together a list of equipment I needed and started to purchase each piece individually as money became available.

1) The first item I purchased was a set of adjustable dumbbells. I love these things. Each dumbbell is easily adjustable from 10 to 50 lbs. They have a very sturdy feel to them and take up very little space. You can expect to spend somewhere between $100-$350 for a high quality set with a stand.

2) The second item I purchased was a foldaway adjustable weight bench. It's great because it can be used flat or can be adjusted to both incline and decline positions in a matter of seconds. There are a ton of exercises that can be preformed using this style bench and it folds up quickly for super compact storage. You can expect to spend somewhere between $50-$100 for a high quality bench.

3) The third item I purchased was a stationary bike. This especially comes in handy during the winter months when it's not as convenient to get in your cardio workout outdoors, or if you live in a high traffic area where riding a bike can be dangerous. Most come with a built in heart rate monitor / calorie counter for easy tracking and a nice cushy seat for a painless ride. You can expect to spend somewhere between $200-$300 for a high quality bike.

4) The fourth item I purchased was a exercise mat for stretching and doing crunches. Most models either fold up or roll up for easy storage. You can expect to spend somewhere between $25-$50 for a high quality mat.

5) The fifth item I purchased was the perfect pushup. It's unique design allows you to vary the type of push up you do day to day for added results. They put less strain on the wrists and can easily be taken with you while traveling. You can expect to spend somewhere between $20-$35 for a set.

6) The sixth item I purchased was the Iron Gym pull up bar. Even if you can't do any full body weight pull up's, you can easily assist yourself with the use of a chair. It can also be used as a dip station for developing your triceps and a foot holder for doing sit-ups and crunches as demonstrated in the users manual. It takes just a second to set up or take down and is compact enough be stored under the bed. You can expect to spend somewhere between $20-$35 for a high quality bar.

7) In addition to the equipment, I purchased a few bodybuilding dvd's for added inspiration as well as a book by Men's Health titled The Men's Health Hard Body Plan which includes a great beginner, intermediate, and advanced workout instruction that utilizes all the equipment listed above. Don't fret ladies, you too can get a lot out of this book if your looking to include some weight lifting into your workout routine. You can expect to spend somewhere between $25-$50 for a few dvd's and a workout book.


So as you can see, if you purchase your equipment on the lower end of the price spectrum you can put together your home gym for under $450 and with very little space required. Even if you currently have a gym membership it might be a good idea to start putting together your own gym just in case. It's also great having total access to getting your sweat on whenever you feel like it.

Blogging and Social Networking for your Health and Happiness

Sometimes it can be difficult to make major life changes such as changing your diet, exercising, quitting smoking, etc. without having a good support system in place. It's very common to feel like you're alone in your journey when most people in your immediate life have different priorities and goals. Fortunately, technology has now enabled us to connect with like-minded individuals virtually. Surrounding yourself with daily sources of inspiration will make your journey towards health and happiness a lot easier and much more fun. Everyday I connect with others that are on the same path as me through social networking sites such as Blogger, Facebook, YouTube, and Twitter.  Even if you're not a tech savvy person it's very easy to understand how to navigate each of these websites, but just in case let me give you a quick run down of how to get started.

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Blogger is like a free magazine customized  just for you. Although you don't need an account to view most blogs, creating an account allows you to have your own dashboard. Through your dashboard you can compile a list of blogs you'd like to follow, this is also where you can write your own blog if you'd like. When you follow a blog you automatically receive it's most recent posts in your dashboard (see picture on right). It's a great resource for anyone looking to stay motivated and connect with new interesting people. First you need to sign up by going to bloggers homepage (this only takes a second). I suggest you start by following this blog. Just click the follow button located in the upper right hand corner. I'll be happy to assist you with any questions you may have about getting started.

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Facebook can be much more than just a way to connect with friends and family. Do a quick search for anything that interests you and you're sure to find a fan page for it. Although many of the fan pages out there can be a little ridiculous, there are just as many that are dedicated to their cause and contain a lot of relevant information and pertinent links.

Some of the fan pages I follow are:

Living A Healthy &  Happy Life
Dr. Joel Fuhrman

Lance Armstrong

Growing Organic, Eating Organic

REI

Dr. Caldwell B. Esselstyn, Jr.

FORKS OVER KNIVES
Engine 2 Diet
John McDougall MD
The Secret

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YouTube has something for everyone.Whether it's weight loss, motivation , recipes, or just information your looking for, you'll find it here. I suggest creating an account if you haven't already. With an account you can subscribe to different channels. When you subscribe to a channel you'll get all it's latest videos uploads right there on your home page (see picture above).

Some of the YouTube Channels I follow are:



liferegenerator 
growingyourgreens
rskurow
DaveWilsonTrees
mytrainerbob
RawFoodMuscle
roundlady
robertmorsend
yogayak
durianriders
daradubinet
RawFoodForMyLife
bengreenfieldfitness
BoutenkoFilms
drgabrielcousensmd
TheCoolVegetarian
xmantidx



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Twitter is very easy to use. Once you create an account you can search for people by name, or search for keywords related to your interests. Simply click follow when you find someone that you'd like to connect with. Many people post links to videos and articles on their twitter making it a great resource for new information. Follow Living A Happy & Healthy Life on Twitter.

 

Just add SPICE: a recipe for happy, healthy kids 3-6

Quick Tips: Practice Good Hygiene at the Gym

Going to the gym can be one of the most rewarding activities in ones life. Just about every day I go to the gym, and unlike many other gym rats I know I hardly ever get sick. Is it because I have a better immune system? No, it's because I practice safe gym hygiene. I'm by no means a germaphobe, I'm just aware of my surroundings. I don't mean to gross anybody out, but gyms are one of the most germ invested places you'll ever visit. The good news is that by practicing the few tips below you can seriously decrease your chances of catching something.

1) Bring your own water.

When you bring your own water to the gym, you are assuring the quality of the water your consuming. Filtered water is much safer than the unfiltered tap water usually found in the water fountains at the gym. Also, by using your own bottle of water you are able to avoid having to use the public fountain which can  be a breeding ground for germs. I suggest when choosing your water bottle you make sure it's not the type that requires you to pop it open by hand as you will be spreading germs from your hand onto the mouthpiece. Instead choose either a screw top bottle or a sports bottle with a built in straw.

2) Always Wipe Down Equipment Before And After Your Workout.

Even if you always see gym staff wiping down the equipment it's a good idea to do it yourself. At the gym I go to they offer sanitary wipes throughout the gym which makes it easy to quickly disinfect the equipment. I've been to other gyms however where I had to bring my own wipes. You don't necessarily need to disinfect every piece of equipment you use, just be aware when you don't that you will be in contact with germs, so don't touch your face or put anything in your mouth until you thoroughly wash your hands.

3) Use Shower Shoes

If you take a shower at the gym I highly recommend using a pair of shower shoes. A showers warm moist environment makes it the perfect breeding ground for fungus and bacteria. Athletes foot, toenail fungus, and plantar warts are some of the dreadful infections you can contract if your not protected.

4) Always Wash Your Hands

I almost always have a little snack halfway through my workout. Before I put anything near my face I give my hands a good washing. To assure you get your hands thoroughly clean make sure to use soap and rub your hands together for 20 seconds, then rinse with fresh running water. Turn off the faucet using a paper towel if possible otherwise use your elbow. Then dry your hands with a fresh paper towel or air dryer.

Going to the gym should be an enjoyable safe experience. By practicing good gym hygiene you are not only helping to protect yourself you are setting a good example that others are sure to follow.