BUDGET-FRIENDLY TIPS FOR GETTING FIT #512 10/10/2012
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15 Ways to Get Fit on a Budget

By Kara Wahlgren

Plate of Money with Bread and a List with Dollar Bills

New sneakers, high-end equipment, private classes—in your quest to drop a few pounds, you may find your wallet getting thinner, too. But it is possible to get in shape without going broke. Here are a few get-fit tips that can get you results without costing you a fortune.

DO A WORKOUT DVD—#PUSH PLAY—PUSH YOURSELF TO START—Beachbody, LLC.If you can't splurge on classes . . . DO A WORKOUT DVD. You can get a solid workout in your own living room for the price of a private yoga lesson or a few dance classes. (And, ahem, we know where you can find a few good DVDs.) The trick is to stay motivated when your comfy couch is beckoning from a few feet away. These tricks can help:

  1. Treat your workout time like an actual class. "Schedule time in your day to work out, and stick with it," says JJ Virgin, a Certified Nutrition Specialist and Certified Health and Fitness Instructor.
  2. Even if you don't feel like pushing yourself to the limit, at least push yourself to start. "Back in the day, Beachbody's motto was 'just Push Play,'" says Steve Edwards, Head of Fitness and Nutrition Development at Beachbody®. "Once you're actually doing the workout, most people figure they might as well put some effort into it."
  3. Invite a friend. "A workout buddy provides accountability and makes it more fun and interesting," Virgin says.

Man Hiking up the MountainIf you can't splurge on a trainer . . . HOLD YOURSELF ACCOUNTABLE. Personal trainers provide structure and accountability to your fitness regimen. But if it's out of your budget, here's how you can reap the same benefits on your own:

  1. Join an online community. One recent study found that women who worked out with a virtual exercise partner exercised for twice as long as their solo counterparts[1]. The Team Beachbody® Message Boards are a great place to find motivation from fellow fitness buffs.
  2. Get high-tech help from goal-tracking apps and websites that allow you to monitor your progress. Team Beachbody's SuperGym® is an online health club where you can plan and track workouts, find a fitness buddy, and get advice and motivational tools.
  3. Take a picture. "The motivational power of 'before' photos is massive, because you're going to improve," Edwards says.
    "Even when you don't feel your training is going well, you can look at where you once were and it almost always gets you moving."

Man running up stairsIf you can't splurge on a gym membership . . . HIT THE PAVEMENT. Think of the great outdoors as an enormous, free cardio room. Here are a few ways to get your heart pumping—no equipment necessary.

  1. To torch fat, do outdoor intervals."Run up a hill or stairs at top speed for up to a minute, then walk back down at your normal pace to catch your breath and recover," Virgin suggests.
  2. Check a map. Your local geography might offer a unique workout opportunity—are there mountains to climb, oceans to swim, or a stadium for stair running?
  3. Go back to the DVD rack. One more benefit of workout videos: Many of them don't require special equipment. "Some, like INSANITY®, use no equipment in the entire program," Edwards says. "Yoga is another great workout that needs no equipment, but still offers many options."

INSANITY®If you can't splurge on fitness equipment . . . GET CREATIVE. You don't need to invest in a full set of dumbbells or a weight bench to do resistance training. Here's how to build muscle on the cheap.

  1. Turn everyday household items into makeshift equipment—canned soup cans double as light weights, furniture can add instability, and a milk crate can work as a step. The Message Boards are the perfect place to find DIY ideas.
  2. If you buy a pair of weights, go heavy. "Get the heaviest set of dumbbells you can lift in good form," Virgin says. "You can do a lot with that basic equipment."
  3. Buy bands. "Exercise bands are cheap, light, and take up almost no space in your house," Edwards says. "All of our weight training workouts provide options to use bands—we do this to eliminate excuses." Plus, they're ideal if you want to stick to your workouts while traveling.

Fruit and VegetablesIf you can't splurge on a nutritionist . . . LEARN TO SHOP SMART. With a little pre-planning, you can eat well without racking up a huge grocery bill. Here's how to find nutritious foods that won't blow your budget.

  1. Stick to the basics. "Shop seasonal produce, lean meats, and other foods on the periphery of your grocery store," Virgin says. The center aisles are usually where packaged and processed foods are kept. Watch for sales on meat, and buy nuts or beans in bulk.
  2. Get informed. "Nutritionists worth their salt tend to write books. Read those," says Denis Faye, Team Beachbody's nutrition expert. Michael Pollan's Food Rules is a good place to start.
  3. Plan your meals ahead of time so you're not winging it when you hit the aisles. Look for apps that help you plan meals and track deals. "Make a list and stick to it—don't be swayed by unhealthy sale foods," Virgin says. And to prevent impulse purchases, she adds, "Don't go to the grocery store hungry."

Resource:

1. http://news.msu.edu/story/cyber-exercise-partners-help-you-go-the-distance/

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Questions about your workout program, diet, the latest newsletter, or anything wellness related? Check the Team Beachbody Chat Room for the next impromptu video chat. Or, if you just can't wait, log onto the Information & Education section of the Team Beachbody Message Boards for questions, answers, and scintillating conversation.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com. We may even answer your question right here, for all the world to see!

And if you'd like to know more about Beachbody Director of Results Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope, named one of the Top 50 blogs covering the sports industry by the Masters in Sports Administration. You can also read a more scientific (not to mention snarky) take on many of the topics we discuss here at The Real Fitness Nerd blog.

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How ASYLUM Can Spike Your Fitness

By Steve Edwards

INSANITY's sibling sequels—THE ASYLUM Volumes 1 and 2—may be billed as athletic training, but in reality they're far more than that. Those ready to withstand their rigors will find a veritable fountain of youth. Let's lift the hood on Shaun T's latest exercise programs to see if you're ready to get in the game.

INSANITY: THE ASYLUM®—INSANITY: THE ASYLUM® VOLUME 2

ASYLUM Volumes 1 and 2 mimic athletic training, but these programs are not just for athletes. The movements you'll learn are the same you use in your day-to-day life to stand up, sit down, clean house, do yard work, and so on. These movement patterns regress as we age, both naturally and because we stop pushing our limits. Training with THE ASYLUM will awaken long-dormant neuromuscular connections that will have you moving in ways you may not have done since you were a kid. There is a catch, though: You're going to have to work for it.

How is ASYLUM different from INSANITY®?

INSANITY®Shaun says in one of the workouts, "It's not INSANITY." What he means is that it's harder than INSANITY. Since most of you are aware that INSANITY is very difficult, this may be a daunting statement.

But that should not deter you. Beachbody® offers several training programs that will get you ready. You don't necessarily even have to do INSANITY first. P90X®, TurboFire®, and even RevAbs® will prepare you adequately. Trying THE ASYLUM off the couch is not recommended. You likely wouldn't make it through the warm-up.

However, if you find yourself in this situation, don't fret. Here's a 4-week ASYLUM prep schedule that'll get you where you need to be.

Because the workouts in THE ASYLUM series are more targeted, the load is more spread out. This allows you more recovery time between similar workouts. Yes, there will be moments in each workout where you can't imagine finishing, but the cumulative effect is easier on your body and you'll recover faster than you think. Also, since most of the individual workouts are under 45 minutes, and both volumes of THE ASYLUM are only one-month training phases, there's always a light at the end of the tunnel to keep you going.

What is the difference between ASYLUM Volume 1 and Volume 2?

Volume 1

INSANITY: THE ASYLUM®Start here first. Volume 1 has 6 workouts, each of which train the body in a different way: Speed & Agility, Strength, Vertical Plyo, Back to Core, Relief, and Game Day. There's also a bonus 10-minute workout called Overtime that's used to add a brutally hard finish to any workout.

The workouts are aptly titled; they tell you how they're going to exhaust you. Game Day is the culmination of your training and mimics playing a bunch of sports in one day, all condensed into an hour. For those of you who want more details, click on the links below to read my analysis of each individual workout.

Strength: http://steve-edwards.blogspot.com/2011/04/asylum-strength.html

Vertical: http://steve-edwards.blogspot.com/2011/04/asylum-vertical-plyo-this-is-not.html

Back to Core: http://steve-edwards.blogspot.com/2011/03/back-to-core-in-asylum.html

Relief: http://steve-edwards.blogspot.com/2011/04/sweet-relief.html

Overtime: http://steve-edwards.blogspot.com/2011/04/its-not-whether-you-win-or-lose.html

Speed & Agility: http://steve-edwards.blogspot.com/2011/04/speed-agility-sandbagging.html

Game Day: http://steve-edwards.blogspot.com/2011/04/game-day.html

Volume 2

INSANITY: THE ASYLUM® VOLUME 2Nailed Volume 1? Welcome to Volume 2! Part deux follows the same pattern, but ramps things up a notch. The workouts are a little longer and a little harder for the most part, but follow the same pattern. Reviews of the individual workouts will be appearing on my blog, The Straight Dope, shortly.

What's so special about THE ASYLUM?

There are two aspects of THE ASYLUM that make it unique. First and foremost, it's fun. Any egghead can design a technically-advanced training system, but it takes a great trainer to make it entertaining. More than anything, ASYLUM workouts are a blast. Shaun T takes you through myriad movements in each workout that mimic playing sports. If you were ever an athlete, a lot of this training will seem familiar. But, unlike your old coach, he's combined these sports with movements based on the latest research in applied science. The results are workouts that are both scientifically sound and fun.

But don't equate "fun" with "easy." Workouts in THE ASYLUM will be a challenge, no matter who you are. Even Shaun himself struggles throughout the program. Elite fitness always must be earned.

So it's fun. But does it work?

Absolutely. The second key aspect to ASYLUM is the science. The programs are based on something we call the Athletic Matrix. Essentially, it's a system utilizing a wide spectrum of sports-specific training techniques that are modified to offer fitness and performance benefits beyond those sports.

We coined the term because our harder programs are based on the same kind of structure used to train professional athletes. It can cover a range of techniques. For example, P90X is like training for a sport in that you isolate various functions (flexibility, individual muscle groups, cardiovascular conditioning, etc.) and focus on them separately using the different workouts. On the other hand, INSANITY is like playing the sport because you train everything at once.

The P90X2®/ASYLUM analogy is similar, but slightly more targeted. P90X2 is like off-season training. It's what you do when you have time to systematically break down your body and build it back up to be better than it was. THE ASYLUM, with its frenetic time-efficient structure, is more like football's tradition of Hell Week—what you do to get ready when the season is about to start.

P90X®With P90X and P90X2, you work across 90 days—a lengthy periodization structure where you work on specific elements of fitness, switching from one to another. In THE ASYLUM, we distill 90 days of training into a single month. This means you're training all of the physiological needs of an athlete at once. There are always some sacrifices when you do this. THE ASYLUM is less versatile than P90X2 and doesn't go as deep at training certain areas, but it does whip you into condition quicker.

Both variations are ideal for athletic training, but the Athletic Matrix provides benefits far beyond the playing field. You're building muscle, teaching the muscle how to move in all directions, and improving your cardiovascular system, flexibility, and power. You'll be stronger, run faster, jump higher, be more flexible, and basically move like you did when you were younger. This works to your advantage whether you're throwing a 45-yard pass, dancing at your 45th birthday party, or chasing four 5-year-olds around the room.

It's game night at THE ASYLUM. You ready to play?

Related Articles
"Mr. Big Stuff: A Q&A with Body Beast's Sagi Kalev"
"Crazy Training: The P90X® Certification Program"
"The Next X: What's New About P90X2®?"

Questions about your workout program, diet, the latest newsletter, or anything wellness related? Check the Team Beachbody Chat Room for the next impromptu video chat. Or, if you just can't wait, log onto the Information & Education section of the Team Beachbody Message Boards for questions, answers, and scintillating conversation.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com. We may even answer your question right here, for all the world to see!

And if you'd like to know more about Beachbody Director of Results Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope, named one of the Top 50 blogs covering the sports industry by the Masters in Sports Administration. You can also read a more scientific (not to mention snarky) take on many of the topics we discuss here at The Real Fitness Nerd blog.

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6 Moves to Get a Better Butt

By Rebecca Swanner

Want a great butt? We recently spoke with Leandro Carvalho, the creator of Brazil Butt Lift® and the new Brazil Butt Lift Master Series, and he shared 6 workout moves that will help you lift, shape, and tone your booty—or, in his words, bum bum—in no time. Follow this workout three days a week for a great behind.

Double Diamond and Super Diamond

Double Diamond and Super Diamond. Begin with your heels together and toes apart, feet externally rotated. Rise up onto your toes, and then slide your heels together so they are touching. Next, bend both knees, lowering your glutes down towards the floor. Keep your chest lifted, abs engaged, and your hips slightly tucked under. Continue to bend and extend your legs, never allowing your heels to touch the floor or your glutes to go lower than knee level. After 10 repetitions, open your feet up wider than your shoulders (still externally rotated), lift your heels, and bend your knees until your glutes are parallel to the floor. Bend and extend 10 more times, always keeping your heels up. Repeat twice more. Area Targeted: Glutes, adductors

Squat

Squat. Begin the squat holding a dumbbell in each hand. Stand with your feet shoulder-width apart. Bend your knees, lowering your glutes down and back to knee level. Keep your chest lifted, shoulders down, and abs engaged. The movement should start in your bum bum. If you're having a hard time with balance, Leandro says to "keep your heels very heavy and just go as far as you can with good form." Do 20. Areas Targeted: Glutes, hamstrings, quadriceps

Stationary Lunge

Stationary Lunge. Start in a staggered position, right foot forward, left foot back, holding a dumbbell in each hand. Keeping your chest lifted, abs engaged, and shoulders down, bend both knees so that you form a 90-degree angle with both legs. Make sure your right knee is directly over your right ankle, and your left knee is hovering just above the ground. Next, extend both knees and straighten half way to the top, and then lower back into the lunge. After 10 reps, do an additional 10 reps using the entire range of motion, top to bottom. Switch sides and repeat. Areas Targeted: Glutes, quadriceps, hamstrings, calves

Deadlift

Deadlift. Start the deadlift with feet in a hip-width parallel position, holding a dumbbell in each hand. Roll the shoulders back, lift the chest, pull the abs in, and put a slight bend into both knees. Next, hinge forward from the hips with a flat spine, and slide the weights down the front of your legs. Once your torso is parallel to the ground, squeeze your glutes and return to standing. Do 20 reps. Areas Targeted: Glutes, lower back, hamstrings

Legs Arabesque

Legs Arabesque. Lie face down on a stability ball, making sure your hips are on the ball and your hands are shoulder-width apart on the floor in front of you. Engage your abs, squeeze your glutes, straighten your legs, and with flexed feet lift both legs up towards the ceiling. Complete 20 reps. Beginners should do this without weights, intermediate users could wear 1-pound ankle weights, and advanced users can use 5-pound ankle weights. Areas Targeted: Glutes, hamstrings

Frog Legs

Frog Legs. Lie face down on a stability ball, making sure your hips are on the ball and your hands are shoulder-width apart on the floor in front of you. Engage your abs, squeeze your glutes, and draw your heels together and your toes apart. The knee should make a right angle. Press your heels up towards the ceiling 20 times. Beginners should do this without weights, intermediate users could wear 1-pound ankle weights, and advanced users can use 5-pound ankle weights. Area Targeted: Gluteus maximus

For a targeted bum bum workout program that will get you a better butt in 30 days, get more info about the Brazil Butt Lift Master Series by clicking here!

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"Flexy Plexy: 10 Crazy Yoga Poses That Will Tone Your Body [SLIDESHOW]"
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Questions about your workout program, diet, the latest newsletter, or anything wellness related? Check the Team Beachbody Chat Room for the next impromptu video chat. Or, if you just can't wait, log onto the Information & Education section of the Team Beachbody Message Boards for questions, answers, and scintillating conversation.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com. We may even answer your question right here, for all the world to see!

And if you'd like to know more about Beachbody Director of Results Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope, named one of the Top 50 blogs covering the sports industry by the Masters in Sports Administration. You can also read a more scientific (not to mention snarky) take on many of the topics we discuss here at The Real Fitness Nerd blog.

Submit a CommentTell A Friend Bookmark and Share

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Shakeology® Customer Review: Christine P.

Christine talks about her experience with Shakeology, the ultra-premium health shake that many refer to as the Healthiest Meal of the Day®.

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Recipe: Baja Black Beans and Rice

(Makes 1 serving)


Baja Black Beans and Rice
Some of you may know the combination of beans and rice as a crucial part of dozens of indigenous cuisines. Others may know it as the cheap, filling way you managed not to starve to death in college. Regardless, when done right, it's a healthy vegan source of complete protein guaranteed to break through hunger without breaking the bank.

  • 3/4 cup cooked brown rice (or quinoa if you're feeling fancy)
  • 3/4 cup cooked black beans (you can also use canned rinsed black beans)
  • 1/2 cup canned diced tomatoes
  • 1/2 tsp. chili powder
  • 1/4 tsp. ground cumin
  • 1 Tbsp. crumbled fresh cheese (queso fresco)
  • 1 Tbsp. chopped fresh cilantro (optional)
  1. Combine rice, black beans, diced tomatoes, chili powder, and cumin in medium saucepan; mix well.
  2. Cook over medium-low heat for 5 minutes or until heated through.
  3. Serve hot, sprinkled with cheese and cilantro (if desired).

Nutritional Information: (per serving)

Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
387 4g 1 g 5 mg 338 mg 70 g 16 g 4 g 18 g

Do you have a favorite rice and beans recipe? Share it with us at mailbag@beachbody.com and we may run it in a future newsletter!

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.


Body Beast and P90X®/P90X2® Portion Information

Body Beast Nutritional Information

Legume Starch
1 1


P90X/P90X2 Nutritional Information:

Carbs (P90X) Legume (P90X2) Grain (P90X2)
2 1 1


If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

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