Home Fitness for Women

One of my favorite pieces of home fitness equipment is my ProForm 745CS treadmill. My husband bought it for me as a gift after the birth of our first child so that I could exercise at home, get back in shape and watch over the baby.  That was back in 2001 and I’m still using that treadmill today.

The ProForm 745CS treadmill has a pulse sensor, 6 built in certified personal trainer fitness programs, inclines to a 10% grade at .5% intervals, and has quick speed selector up to 10 MPH.  The design makes working out convenient with it’s built-in water bottle holder, book holder and another spot that I use to hold the TV remote.  And when I’m not exercising, the ProForm 745CS can be folded up, requiring less than half the floor space of an open treadmill.

Those were some some pretty impressive treadmill features back when we bought it, but it’s pretty basic equipment for ProForm treadmills now.  (I don’t think ProForm even makes the 745CS treadmill any more.)  These days, ProForm makes home treadmills with the TV built right in if you want it!

I’m thrilled with how well my ProForm treadmill has held up over the years.  It has had some work done to it under the maintenance/service plan because the pulse sensory wouldn’t work for me, but I haven’t had to have any maintenance done on it for years now. I’ve used it relatively consistently and my husband has used it too. It has even been through two long distance moves on a moving truck. It really is a sturdy piece of machinery.

I will definitely buy another ProForm treadmill when the time comes, but for now mine is still going strong.  I love my ProForm 745CS!

Here are a few of my favorite fitness quotes and sayings.  If you have any to add, please do so in the comments below.  Thanks!

Fitness – if it came in a bottle, everybody would have a great body.  ~Cher

I have to exercise in the morning before my brain figures out what I’m doing.  ~Marsha Doble

The more “buts”, the bigger the BUTT! ~Unknown

Commit to be fit.  ~Author Unknown

2 miles is 2 miles is 2 miles. ~Home Fitness for Women

Walking: the most ancient exercise and still the best modern exercise. ~Carrie Latet

If it weren’t for the fact that the TV set and the refrigerator are so far apart, some of us wouldn’t get any exercise at all. ~ Joey Adams

Those who do not find time for exercise will have to find time for illness. ~Earl of Derby

Motivation is what gets you started. Habit is what keeps you going. ~Jim Ryun

Those who think they have not time for bodily exercise will sooner or later have to find time for illness. ~Edward Stanley

One step at a time is good walking. ~Chinese Proverb

Set your goals high, and don’t stop till you get there. ~Bo Jackson

Exercise is like mouthwash. If you can feel the burn, it’s working! ~Unknown

Just Do It. ~Nike

If sweating in public doesn’t appeal to you and you don’t want to rely on the weather for your workout, consider these benefits of a home gym: 

Convenience

• Your home gym is always open.  You can exercise at any time of day or night that fits into your schedule.
• Your home gym won’t close permanently on you without warning resulting in a loss of membership fees.  (Really!  This has happened to me!)
• You can exercise even if it is raining, snowing or too icy outside.

Time Savings

• You won’t have to waste time driving back and forth to the gym. 
• In your own home gym, there is no waiting for your favorite piece of equipment.
• You don’t have to spend time politely listening to Sally who is really only there for social activity.

Privacy

• In your own home gym, there are no men to ogle at you.  (If there are, you have the right to throw them out.)
• There is no one to compare yourself to. You don’t have to feel bad that you don’t already look like the aerobics instructor.
• You can sweat, grunt and groan all you want to and nobody will care.
• You won’t have to clean up somebody else’s sweat or worry about picking up someone else’s germs.
• You can listen to whatever music motivates you, watch the TV show that keeps you from focusing on that last mile, or just enjoy some peace and quiet.

Money Savings

• Compare the cost of a gym membership over the next five years to the cost of purchasing quality home fitness equipment.  A home gym will generally save you money over the long term.
• You won’t have to pay for a babysitter.
• You don’t have to pay more for extra classes. 
• You will be saving money in gas because you aren’t driving to a gym.

Variety

• You can share your workout with any one you want at any time without getting a guest pass.
• You have a variety of fitness DVDs to choose from. So if Jane Fonda starts to get on your nerves, you can eject her and switch to
  Denise Austin instead.

It’s not very often that I watch television. And it’s even less often that I will bother to stop and watch an infomercial on an exercise product. (Too much hype. Not enough reality.) However, a while back, the ProForm StrideSelect Elliptical was being demonstrated when I walked by the television and it caught my eye.

I’ve never personally been interested in elliptical trainers in the past. Years ago, I tried a few out in a sports store and I found them to be extremely awkward pieces of equipment. I have short legs and the stride length on these machines wasn’t natural for me at all. And it always seemed that the machines were too wide and my knees were feeling pressure from the angle within minutes.

So, why did the ProForm Stride Select™ interest me? First of all, because it’s a ProForm. (I love my ProForm treadmill.) Secondly, I liked this elliptical because it has an adjustable stride length and appeared to have a narrow width. (No awkward or painful range of motion.) Third, it was affordable!

The ProForm StrideSelect Elliptical also has all of the other features you would expect from ProForm exercise equipment: a built-in fan, MP3 dock, fold up design, a heart rate monitor and iFIT® compatibility.

I have to admit, that at first, I wasn’t crazy about the fact that the elliptical was powered by resistance. What? No motor?? But the more I thought about it, you get a better (and quieter) workout by using resistance, while saving your electric bill from an extra burden.

One definite drawback to the ProForm StrideSelect elliptical is the weight limit. Its weight capacity is only 275 pounds, which means a lot of the big guys out there can’t use it.

The bottom line is that the ProForm StrideSelect Elliptical is a quality elliptical on a budget price. I’d even buy one myself if I didn’t already have two pieces of exercise equipment in my too small house.

My friend has just written a review of Core Synergistics on her blog. I guess this is part of the P90X program. Check it out:

Wrecktus Abdominus….Owie

Then come back here to read our P90X Extreme Home Fitness Review

One of the things about the health and fitness industry which makes things difficult is that they are always changing the rules! There’s always some new concept that is THE way to do things. Currently, it’s Burst Training.

Who should use Burst Training?
Since high intensity is the key to bursting, only those in decent health who can push themselves really hard should practice burst training.  Always consult with your doctor first.  (I have to say that, don’t I?)

What is Burst Training?
Burst training, also referred to as surge training, is a form of interval training where you exercise at maximum intensity in short bursts of 30-60 seconds followed by a recovery period of about 2-5 minutes. The intervals are repeated for 15-30 minutes. (Sure as heck beats an hour of cardio!) Maximum intensity means you should push as hard as you can and should be out of breath at the end of the interval.  Recovery means your heart rate and breathing should be back to normal and your muscles should stop burning.   

Where do you Burst Train?
Now here’s a cool thing about burst training… You can pretty much do it ANYWHERE! The activity itself doesn’t matter as much as the intensity level, so if you want to do jumping jacks in your living room or sprint down the street, it’s all good. Any multi-muscle exercise performed while maintaining good form will achieve the goal.

Why Burst Train?
To burn fat!! ‘Nuff said? Short burst training burns a maximum amount of calories during exercise and also continues to burn fat calories long after your workout is complete. Oh… And of course, it takes less time than traditional cardio exercise.

When should you Burst Train?
You can burst train whenever it fits into your schedule, which should be a lot easier now that you have shorter workouts. The average recommendation for frequency of burst training is every other day. This gives your body a change to recover completely from your workouts and keeps you from over-training. 

I’ve given this short burst training thing a try. It really kicks your butt!  I always feel like I’ve had a better workout than when I do longer exercise sessions.  Not only that, but I get it done quicker and don’t have time to get bored.  Try it!

Almost all women want thinner thighs, but question how to get them without building muscle and making them look bigger.

First, you must realize that you can NOT spot reduce. Fat burning occurs throughout the body, not in a specific spot. You have to slim down your entire body to slim down your thighs. BUT you can focus on firming, slimming and tightening your problem areas while you burn the fat. And that can give you those thinner thighs you are looking for.

One theory of working out without bulking up is to work the same muscle group for consecutive days. Yes, this is contrary to what you’ve heard before about alternating muscle groups when weight training, but that advice is given to men looking to increase muscle mass and avoid injury while training so hard. (This article is not about weight training or increasing muscle mass.) Just think about dancers or runners and the hard thin thighs they have from doing the same daily workouts and you’ll realize that it works. Just be careful not to overdo it and hurt yourself.

Here are a few exercises you can do at home, that if done correctly and consistently can help create thinner thighs:

Basic Squats – Place your feet hip-width apart, tighten your abs and slowly lower yourself like you are going to sit down in a chair, until your thighs are parallel to the floor. Keep your chest lifted and keep your knees over your toes. Slowly return to standing.

Wide Squats – Do the same motion as the basic squat, but with your legs in a wide stance and your toes pointing slightly outward.

Reverse Lunges – Keeping your torso straight, step one foot back about 18 inches. Bend both knees until your front leg is parallel to the floor and your back knee almost touches the floor. Keep your weight on the heel of your front foot.  Using your back leg, push back to a standing position. Repeat with the other leg.

Tap Lunges - Similar to the reverse lunge, but as you bend your knees, lean your body forward and tap the ground with your hands.

Side Lunges – Step wide out to the side with one leg and bend that knee until your thigh is parallel to the floor. Keep your other leg straight.

(Check out this Thinner Thigh Workout video for a demonstration of the above exercises.)

Freestyle weight training, Pilates and Yoga are also recommended exercises to strengthen and tone without adding bulk. These exercises have the benefit of working more than one muscle group at a time.

Also remember to vary your workout once your body has gotten use to it. Your body will adapt to your routine approximately every four to eight weeks, which could cause your to hit a plateau. Mixing things up keeps your muscles alert and keeps the fat burning.

Pre-order your Home Fitness for Women Cap!
Only $11.00!

6 Panel Deluxe Cap Constructed Brushed Cotton Canvas Pre-curved Piped Sandwich Cap Self fabric Velcro closure

 
Please Note:
I wish I was in a position to pre-purchase the hats myself, but I’m not. At least not for the first order. So, if you would like to pre-order a Home Fitness for Women cap, please send $11 to cover my cost of your hat. If there is enough interest, I will place the order as soon as possible. If for any reason there is not, I will refund your $11.

No shipping costs for my friends in Henderson or Buncombe County. I will deliver the hat personally. And no shipping costs this round for my friends in Berkshire County. I will personally deliver your cap when I visit in August. If you live somewhere else or want your cap sooner, we’ll figure out shipping at that time.

Have you ever wished you could have your own home exercise equipment? What holds you back? Is it the cost? You don’t have the space? Well, here is your answer! Purchase a portable, electronic mini stepper! It’s affordable and fits anywhere.

Stepping simulates stair climbing, but instead of actual steps it uses alternating pedals or platforms. It’s an aerobic activity that gives you a low-impact, high-intensity exercise to help you attain a sleek, toned look. This
Stamina Electronic Mini Stepper is ideal for home, office or just about anywhere. Stair climbing continues to be one of the most well known and beneficial exercises because it exercises and tones the largest muscles in the body (buttocks, hips and thighs), it is a great fat-burning workout. It’s also a great cardiovascular exercise. This mini-stepper is small and compact at 16.25″L x 12.125″W x 12.25″H, with a sturdy steel construction shipping at about 20 lbs. It even has an electronic counter and timer display.

Want a whole body workout? Upgrade to the Stamina InStride Pro Electronic Stepper. Two rubber resistance tubes connect to the stepper to add an upper body workout to your cardio routine. (Includes four removable toning bands, one set of light resistance and one set of medium resistance, with two easy-grip foam handles and two nylon hand straps.)

Or if you want a little more versatility with your home fitness equipment, purchase a set of Neoprene Dumbbells to use with your mini-stepper.

You need to get in shape and you need to do it now. You want to lose weight and have a firm, toned and slim body when you’re done. You’re ready and willing to do whatever it takes. If this sounds like you, then Slim in 6 is the home exercise program that will get you there. It’s an intense program, but IT WORKS!

Slim in 6 is a home fitness series from Beachbody and Debbie Siebers that uses “Slim Training” to help you lose weight and build lean muscle without bulking up. Over the course of six weeks, you gradually increase the duration and intensity of your daily workouts starting with the Start It Up video of 25 minutes, progressing through the Ramp It Up video of 48 minutes, and finishing with the Burn It Up video of 59 minutes.

This program includes excellent documentation on how to best utilize Slim in 6, how to eat healthy, and how to stay motivated. It emphasizes the fundamentals of exercise, building muscle, stretching and eating right in order to lose weight the healthy way. The exercise routine itself is very thorough and targets every major muscle group of the body. There will be no doubt in your mind that you are getting a good workout!

Once you get used to the routines, you might want to turn off the music on the DVD and crank up your own. By the time you’ve done a few days with Debbie Siebers, the “three more… two more… one more” may start to become really annoying. Six weeks is a long time to do anything repeatedly and getting bored with the routine is a possibility.

On a personal note, I found the exercises to be a little hard on the knees. So, it’s important to go slow, watch your form and use the provided modifiers. Push yourself to get great results, but be honest about your fitness level so you don’t get hurt.

Even with making adjustments to the Slim in 6 program I lost 8.5 pounds, a total of 7 inches and one pant size during the six weeks. My friend said I was “shrinking before her eyes”. I continued to lose more weight and another full pant size after I completed the program because I had sped up my metabolism so much. I was also stronger and had a much higher level of endurance then before I started the program.

Slim in 6 is hard. It requires dedication and a strong commitment, but it’s worth it. It does what is says it will do. If you follow the program, you will see definite results.

Buy Slim in 6 on eBay!