The Best Workout Equipment for Apartment Dwellers by Sandra Evans, Guest Author
Making it to the gym or going outside for a walk or run can sometimes be a challenge in harsh winter
weather. Even in the warmer seasons, everyone has those days where there just isn’t enough time to
drive to the gym for a full workout. For this reason, it’s a great idea to reserve one room in your house
as a home gym.
However, if you live in an apartment, finding space for a home gym may seem impossible. This doesn’t
have to be the case, though, because exercise doesn’t necessarily have to involve heavy cardio machines
and clunky weights. It’s possible to get a workout that is just as effective with lighter equipment that can
be tucked away in a corner or cabinet.
Listed below are five pieces of lightweight workout equipment that are perfect for apartment living.
1. Stability Ball: There are a number of intense exercises that can be done on or with a stability
ball. With this one piece of inflatable equipment, you can work out your arms, shoulders, back,
abs and legs. Most are sold with an instructive booklet or DVD.
2. Resistance Bands: Great for all fitness levels, resistance bands are a way to train your muscles
without heavy weights. With one band, you can do a variety of exercises, including biceps curls,
chest press’, squats and push-ups. In fact, there are several exercises (like the push-up) that
are made more challenging when performed with a resistance band. Like the stability all, most
bands are sold with an instructive booklet or DVD.
3. Medicine Ball: A medicine ball allows you the opportunity to combine toning exercises with
weight training, making your home workout more challenging. Again, most medicine balls are
packaged with a booklet or DVD of suggested workouts.
4. Jump Rope: If you are tall and have low ceilings, jumping rope in your apartment may not be a possibility. However, if the interior of your home allows it, jumping rope is one of the best
cardiovascular workouts out there. It is also great for muscle toning, and it’s fun!
5. Yoga Mat: To give your workout space that “gym” feeling and to help you stay centered,
perform your workout on a yoga mat. Yoga mats also provide protection for your flooring,
whether carpet, tile or hard wood.
About the Author: Sandra Evans owns the website Sports Management Degrees. http://www.sportsmanagementdegrees.net/
In her leisure time, she enjoys playing tennis and writing.
Tips for Eating Healthy at the Office
Most people spend 8 hours or more at the office during the week. If this is true for you, it also means you’re spending a significant portion of your week away from your own kitchen. If you’re concerned about sticking to a healthy diet while you’re at work, there are a variety of nutritious foods — including vegetables, fruits, lean deli meats, whole-grain bread, reduced-fat cheeses, and nuts and seeds — you can easily pack for lunches and snacks to enjoy during the day. Many worksites now have a refrigerator and microwave, which makes bringing food to the office a lot more convenient.
Here are some tips to help you maintain your healthy eating at the office:
1.Pack your lunch.
With a well-insulated lunch bag or lunchbox, a thermos, and some high-quality leakproof plastic containers, you can take anything from soups and salads to sandwiches, fresh fruit, and nonfat plain Greek yogurt to the office. If you don’t eat breakfast at home, pack pre-cooked steel-cut oatmeal in a microwavable container or a couple of hard-boiled eggs. For lunch, prepare a sandwich using sliced chicken or turkey breast, lean roast beef, smoked salmon, or smoked turkey breast, and reduced-fat cheese, lettuce, and tomato. If desired, add mayo, mustard, horseradish, or another condiment just before eating. You can use lettuce to make roll-ups if you really want to be extra good or else you can choose 100% whole-wheat or whole-grain bread. Be sure to include two healthy snacks — one for mid-morning and the other for mid-afternoon (see Tip 2). If you expect to work overtime, take a dinner dish to heat up in the microwave.
2.Avoid the vending machine.
Vending machines are usually filled with chips, cookies, candies, and other processed foods you should always stay away from. To combat mid-morning and mid-afternoon cravings, come to the office prepared with two healthy snacks. The most satisfying and energizing snacks contain some fiber-rich good carbohydrates and protein. Pack a handful of almonds, cashews, pumpkin seeds, soy nuts, or dry-roasted edamame or cut up some celery sticks, bell peppers, or jícama to dip into a small individual container of hummus. Salsa is another good option for dipping. You could also take to work some air-popped, plain, trans-fat free microwaveable popcorn. Or enjoy a piece of fruit with some fat-free or reduced-fat yogurt or cottage cheese.
3.Organize a soup club.
Flavorful, hearty, and satisfying, soups make the perfect lunch or snack. Consider getting some of your co-workers together and starting a soup club, where everyone in the club can share their favorite healthy recipes for hot or chilled soups and take turns preparing them for the office on certain days of the week. Set ground rules for the ingredients, like using lower-sodium chicken, beef, or vegetable broth, lean protein, and as many nutrient-dense, fiber-rich good carbs as possible, including a wide variety of vegetables and legumes — and whole grains and even fruits. Also make sure only fat-free or reduced-fat dairy is used. Soup clubs are a fun way to meet people in the company and build your recipe repertoire.
4.Highlight healthy options on take-out menus.
If busy mornings leave you with no time to prepare lunch or late nights at the office have you resorting to ordering out, spend some time circling or highlighting the healthy meal options on your favorite restaurant take-out menus. Whatever cuisine you enjoy, whether it's Chinese, Thai, Mexican, or American, always stay away from foods made with high-fat sauces and anything fried. For appetizers, choose a healthy soup or salad. For a main dish, stick to lean protein, including lean beef, fish and shellfish, turkey and chicken breast (remove the skin), and pork loin. For sides, choose steamed or grilled vegetables or brown rice or whole-wheat couscous, for example, to complement your meal. For a lighter meal, select a salad topped with grilled chicken or turkey and veggies; a whole-wheat pita or wrap; or an omelet with a healthy filling. For a beverage, choose seltzer or a sugar-free caffeinated or decaffeinated drink.
