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No Gym? No Problem. You Can Get a Better Body for Under $20 |
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Blessed with the gift of rationalization, the psyche provides us with countless excuses for not staying active. We’re tired. Our favorite show is on. Joining a gym is expensive or inconvenient. Whatever your excuse may be, throw it away. We spoke to expert Jonathan Dunn, M.S., owner and personal trainer at Pure Energy Wellness and Gary Ficken, who lost a whopping 150 pounds, to help you excuse-proof your way to a better body – cheap and easy.
“Getting in shape is not rocket science,” admits Dunn. “All you need to get started is a plan and just get moving. It’s that simple.”
Easier said than done? Not really.
Eating Right.
Take 5” 10” Gary Ficken who, in early 2005, tipped the scale at 327 pounds. “When I looked in the mirror I didn’t feel good about anything. I had gotten really out of shape and it wasn’t pleasant. I could not do 5 pushups or jump rope at all due to the horrible shape I was in. But I knew I had to start somewhere.”
Without joining a gym, hiring a personal trainer, or purchasing fancy exercise equipment, Gary said, “I decided to try TRIMSPA. I gave it my all. I totally cut out fast food and junk food. And I began exercising.” Surprisingly, he admits it wasn’t hard.
Fitness expert Jon Dunn says, “The most important part of the equation of getting in shape is nutrition.” According to Dunn, fitness starts with eating right – before even beginning an exercise regimen. This is so important that Dunn helps his clients create a menu, then the grocery list to stay within that menu.
Gary’s favorite foods included yogurt, fruit for breakfast, tuna or chicken breast, salads and lean meats. Instead of soda and other sweetened beverages, he drank green tea and water. “I still try to follow this, although every once in a while you can treat yourself to ice cream or a donut – just not every day like I used too,” confesses Gary, adding, “I think eating healthy to lose and maintain your weight is very important. What good is it to exercise and still eat junk food? You are just fighting against yourself.”
No Gym? No Problem.
With eating healthier, Dunn recommends exercising 5 to 6 days a week with a regimen that includes both cardio and weights – 6 days cardio (30 minutes) and 3 days weights (30 minutes). “Start off light and when it becomes easy, you go a little heavier,” explains Dunn, adding, “It’s always easy to change the intensity.” Exercise, according to Dunn, should become a habit just like other activities in your life, such as showering, shaving, and going to work.
Cardio (6 days a week, 30 minutes a day)
- jump rope
- walking or jogging
- crunches
- pushups
- jumping jacks with light hand weights
Weights (3 days a week, 30 minutes a day)
As Dunn explains it, “Your body is designed to work as a whole… pick motions where more than 1 joint [is] going at a time.” The more the body is moving, the more calories you are burning. Dunn advises lunges with lateral raises, squats with shoulder presses, and push ups where you add a donkey kick for your butt.
Dunn developed a leg workout for one client that includes a series of callisthenic type motions, such as squats, lunges, jumping jacks, and jogging in place. According to Dunn, not a single weight is used and, he boasts, “It kicked-butt hard core.”
Gary’s exercise regimen, all done at home, was less stringent in the beginning and gradually built up as he lost weight. Shared Gary, “I walked, jumped rope, and did crunches twice a day – in the morning when I got up, and again in the evening. I found jumping rope to be the most helpful as this seems to work your entire body.”
Simply put, you can get in shape for under $20! (Equipment expense includes a $1.99 Jump Rope and a set of $15 Light Weights.) “I wish it was more complicated,” said Dunn almost apologetically.
Today, Gary “only exercises in the evening” to maintain his new 177-pound body. He says, “I feel better, I look better in the clothes I am now able to wear, and I have the energy to do anything I want.”
So, take Dunn’s advice, “Get your nutrition plan and just get moving. It’s that simple.”
-end-
Chrissy Kulig Goen Technologies Corporation Goen Technologies is parent company to TRIMSPA. 973-267-4400 ext. 3361
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Website: http://www.trimspa.com
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