Triple Nut Smoothie Shake

Ingredients

1/3 cup cottage cheese

1 scoop vanilla whey protein

2 tbsp flax seeds

1/2 ounce almonds

1/2 ounce walnuts

1 1/2 cup ice

1/4 cup water

Preparation

Combine all ingredients except water and blend on high for 2 minutes. Next, add water and blend on high for 1 minute.

Effective and Free Work Out Ideas

The gym craze has been alive and well for years when it comes to people who are looking for ways to get fit. In many ways, a gym is an ideal arena for those who require inspiration to get them to move around, as a gym is a little space carved out on the face of the planet that is specifically geared toward fitness. A shrine to good health, as it were. Not to mention, a gym has more equipment and offers more amenities than most average people couldn’t afford to have in their own home. After all, how many people do you know who are able to outfit a house with a gym, sauna, free weight room, cycle room, and juice bar?

So for those who would like to live healthily, a gym membership is often a step in the right direction. There’s only one main problem standing between many people and the gym, namely, the cost. Even the most bare-bones gym isn’t cheap, and if you’re looking to join the gym that offers the juice bar alongside the elliptical machines, you’re looking at a possible investment of several hundred dollars in membership and startup fees.

For most of us who are looking to live on a budget or have monetary concerns that are more pressing, a gym might not be an option. The good news? Living healthily and being fit doesn’t necessarily have to be a huge monetary commitment. It certainly can be, but it’s more important to make a mental and physical commitment to wellbeing, rather than throwing a wallet at a gym. Even the most expensive gym won’t get you fit if you never go.

For those who would like to work out but keep their pocketbooks lined, here are two big tips on getting fit while saving money that we all know, but might not consider seriously enough.

Run outside. Seems obvious, but you don’t need access to a treadmill to get your cardio in. Many people end up preferring to run outside, as it’s a chance to enjoy some fresh air and the great outdoors. If you have knee problems that preclude you from running on cement, try the outdoor track at your local school. It’s totally free and is specifically designed to be kind to you joints.

Body weight training. Instead of relying on expensive weights or gym memberships, try push ups, sit ups, lunges, crunches, and other exercises that use your own body weight as resistance as a way to stay fit.

Spiced and Sugared Pepitas

Ingredients

Nonstick vegetable oil spray

2 cups shelled pepitas

1/3 cup sugar

1 large egg white, beaten until frothy

1 tablespoon chili powder

1 teaspoon ground cinnamon

1/2 teaspoon salt

1/4 teaspoon ground cumin

1/4 to 1/2 teaspoon cayenne pepper

Directions

Preheat oven to 350

Warm Up/Cool Down

Video: Before and after each workout it is important to do a warm up and cool down.

Front Plate Raises for Upper Body Support

The front plate raises will concentrate on your shoulders. It will help to strengthen them in order to help give the upper body the look of wider shoulders. When the shoulders appear wider it seems to help build the confidence up in a person. It also makes the body appear to be more balanced and athletic.

You will need a barbell plate when doing your front plate raises. The barbell plates are the big flat weights. Do not pick one that is too heavy instead get a weight that you will be able to lift easily.

This exercise is done in the standing position. Make sure both feet are flat and are aligned with your shoulders. You want to keep your back straight so you do not injury it.

Once you are in the proper position you will need to place your hands properly on the barbell weight. Place your right hand in the 3 o?clock position on the weight. Now take your left hand and place it at the 9 o?clock position. When your hands are placed in the correct position your palms will be pointing towards each other.

Keeping a firm grip on the barbell weight lower it until it is almost at your waist. Your elbows will be slightly bent and pointing at the wall behind you. Your arms will be extended and locked into place. This is going to be your starting position for the front plate raises.

While exhaling, start to raise the plate slowly until it is just above your shoulders. You will know the weight is at the correct height when you can see through the hole. Your arms should have stayed locked in the same position they were at the beginning. You are using your shoulders to pull the plate up in front of you not your arms or your torso.

Hold the position for a second while you look through the hole. Now start to inhale as you bring the plate back down to your starting position. Do the recommended repetitions.

If you do not feel comfortable with the barbell plate or cannot keep your grip on it there are some other items that can be used. The dumbbells can be used and you can do one arm at a time or you can do both at once. Some people prefer using the dumbbells because they can add more weight to it easily. If you feel more comfortable being able to grab a bar with both hands then use the barbells. The cables can also be used if you are worried about dropping the weights on to the ground.

If you are not sure if you are doing the front plate raises correctly then stop and ask a professional. The whole point of the exercise is to build and strengthen your shoulders and not to hurt them.

These three shoulder exercises will give your shoulders the appearance that they are wider over time. They will cut your shoulders and give them definition.

How to do a single arm chest press

Video: This exercise not only works out your chest and arms, but you?ll also feel it in your glutes, quads and abs.

The bicep curl

Video: A personal trainer shows how to properly do a bicep curl.

No Membership Required: Get a Great Workout Without the Gym

Exercising doesn’t have to be expensive and being short on funds shouldn’t be an excuse for not getting enough daily exercise. With a little thought and determination it is possible to exercise almost for free every day!

Walking – This is of course one of the cheapest and easiest exercises to do. All that you really require is a pair of walking shoes, which you probably have anyway. All that is left is to put on your shoes and walk for 20 to 30 minutes each day.

Crunches – Crunches are a great way to strengthen your back and stomach muscles. Aim to perform one to two sets a day of about 10 to 20 crunches in each set. As you improve you can either increase the number of sets or increase the number of repetitions.

Cycling – Most people have access to a bike and cycling is a wonderful exercise. It improves and strengthens your muscles and your cardiovascular system. Going on a bike ride is a great way to de-stress yourself after a hard day at work. It is also enjoyable by yourself or with a group of people.

Dancing – What’s to stop you from putting on your favourite music and dancing? This is a great form of exercise that requires no new clothing or shoes. You can dance around the house with your kids or alone while doing your housework.

Playing Ball – Get outside with your spouse, girlfriend, boyfriend or kids and play some type of ball game. This could be soccer, baseball, volleyball or just having a good old game of catch. This is a great way to have fun and brings back memories of your childhood.

Swimming – If you are lucky enough to live near a lake or river you can enjoy going for a swim all summer long. This normally costs nothing unless you have to pay for parking at a beach area. Memberships at local swimming pools can be relatively inexpensive and a good way for a family to spend some quality time together.

Hiking – Grab your hiking boots and head out to a local walking trail. This is a fantastic way to visit local scenic areas and get some fresh air into your lungs. It also makes for a wonderful day out with the family. Why not take a picnic lunch and really enjoy your outing.

So there you have some inexpensive ideas on how to fit exercise into your lifestyle. You really have no excuses left anymore, it’s time to start exercising and living healthier.

Leg Exercise – Stiff Leg Dead Lifts

Video: This exercise works your legs, especially your hamstrings, as well as your lower back.

How to do a plank

Video: Your chest, shoulders triceps and core are used in this exercise.

(Photo provided by http://www.flickr.com/photos/carbonnyc/4615033529/)