flashfittrainer.com 1€¦ · am here to tell you it does not cost a lot to lose weight or get fit....
TRANSCRIPT
Flashfittrainer.com 1
Introduction Think it takes a lot of money to get fit? Money might be one of the main excuses or barriers for getting fit, but I
am here to tell you it does not cost a lot to lose weight or get fit. This entire book is dedicated to making fitness
accessible to anyone, whether cost is a factor or not. In fact, you already have everything you need to get in
shapeyour bodyweight! But, if you really would like to add a little equipment to your repertoire, I can help you
sleuth out the best training tools without spending a single dollar on a gym membership, any specialty
equipment, or training services.
That’s what this ebook is all about, removing the price tag from your fitness plan. Most of the tactics taught in
this book have been used and tested by Yours Truly. I like to think of myself as the budget fitness queen. Yes,
I’ve crowned and coronated myself as such because I have found every thrifty way to bring fitness into my life
as possible. I don’t like spending money on things when I don’t have to and will always search for alternatives
before making any kind of purchase. I’ve always had a way of either making things myself or getting them from
alternate sources. You know how people often say “well, you could afford this (fill in the blank) if you skipped
your daily Starbucks purchase?” I don’t have a daily Starbucks purchase...or a daily lunch purchase...or any
sort of extra side purchases, not even a daily gas station run. I make my own food and drink my own coffee
and have already cut out every little peripheral purchase that I can, so I know my stuff:)
In this book, I have put together all the best digital resources I’ve found along with DIY ideas and tricks to find
discounted or free fitness resources. I will even provide resources to help you train if all you have is your own
body and the floor. I have spent the past 16 years getting fit in various ways and accumulating equipment and
fitness knowhow without spending very much money. For a few things, I’ve shelled out money for, I’ve been
disappointed that I could’ve gotten the same information or supplies for less or free, and I don’t want you to
have to go through the same trials. I love inexpensive and I really love FREE. I have a lifetime of experience
being resourceful and I’m going to share my secrets with you.
Aside from being a budget queen, I am also a certified personal trainer and sports nutrition specialist, so you
know you are in good hands. You can trust that I am not going to offer fitness advice or thrifty alternatives that
are detrimental shortcuts. I would never suggest scrimping on important things like a good pair of running
shoes, but I do know there are ways to get a good pair for a heavily discounted price. I understand where you
can be thrifty without dangerous side effects or rendering your workouts ineffective. I am also a fitness trainer
that is telling you that you probably don’t even need a fitness trainer! How’s that for honesty?
Flashfittrainer.com 2
Let’s get you started on the right foot.
Request to join Jessica’s Fit Tribe for inspirational posts from me. I am active in this group, so you get
oneonone support from a fitness trainer for FREE!
*Disclaimer: although I am an NASMcertified personal trainer, this ebook is in no way a substitute for medical
advice and is not for everyone. By using my tips, you are doing so at your own risk and under the assumption
that you will check with your own health care professionals. Always check with a doctor before beginning any
exercise program. Honor your own body, abilities and limitations.
Flashfittrainer.com 3
Table of Contents
Topic Page Equipment ………………………………………………………………….. …………….. 5 Equipment …………………………………………………………………………………. 5 Where to Find Equipment …………………………………………………………. …….. 7 Get Fit with Dollar Store Supplies ………………………………………………………… 9 Equipment Alternatives …………………………………………………………. …….. 13 Video ………………………………………………………………………………………….. 14 Workout Videos ………………………………………………………………………… 15 Other Workout Videos ………………………………………………………………… 16 Budget Weight Loss Apps ………………………………………………………………… 18 Training …………………………………………………………………………………. 19 Create Your Own EquipmentLess Training Plan ………………………………………. 20 Discount Classes …………………………………………………………………………. 25 Company Wellness Programs ………………………………………………………... 26 NonTraditional Workouts ……………………………………………………………….... 27 Printables ………………………………………………………………………………….. 28 Workout and water tracker calendar ………………………………………………………... 29 Before/After and Measurements ………………………………………………………... 30 Weekly Menu ………………………………………………………………………………….. 31 Goal Planning/Reward Sheet…………………………………………………………. ……… 32 Clothing ………………………………………………………………………………….. 33 Discount Athletic Clothing …………………………………………………………………. 34 DIY …………………………………………………………………………………………... 35 Fitness DIY Projects …………………………………………………………………………. 36 How to Use Instagram to Reach Your GoalS……………………………………………... 37 Thank you ………………………………………………………………………………….. 38
Flashfittrainer.com 4
E Q U I P M E N T
Flashfittrainer.com 5
Equipment
For the most effective exercise, you need little more than your own body and a good pair of shoes. But
actually, even the shoes might be optional. Barefoot running, anyone? But really, I do most of my workouts
barefoot, on a mat in the living room.
Don’t let a lack of funds hinder you from working out, because equipment is really not necessary. If you do
want a few pieces of basic equipment, become resourceful in where you source them or just use what you
already have in your home. I’ve broken down athome equipment into three levels that you can choose from
depending on your resources. With my tips, you can slowly acquire little by little and work your way up the
levels by purchasing equipment here and there as money becomes available and you are able to snag deals.
You can put together a decent living room fitness station without going into debt. But never forget that your
own body is a powerful tool in and of itself. You will find a bonus section on training yourself at home with
exercises that use only your body.
Level One: Your body and a good pair of shoes.
Level Two: Basic athome equipment would include dumbbells, a stability ball, a jump rope, resistance tubing and a mat. This is where most regular exercises fall and what you will find most accessible. This level of
equipment is really all you need to get in rocking shape.
Level Three: All of the above with the addition of a treadmill, home gym system, or other pieces of large equipment. You can always run outside or on a track or do other cardio. This equipment isn’t necessary at all
but might be nice to have if space and money allow and you’re interested in the workouts and benefits they
provide.
Peripherals: Pullup bar, step, weighted gloves, ankle weights, weight bench, etc. You can do so many things with just dumbbells and things around your home that these are just “nice to have” items if you’re into a
particular type of training that uses them.
For an exclusive look at my very own $200 home gym, check out this video.
Flashfittrainer.com 6
Where to find equipment Being resourceful about equipment will help you either save or get more with your money. Exhaust all
possibilities for a discount before you open your wallet. Negotiate, figure out when halfoff days are, look up
discount codes and pay attention to sales to be certain you’re getting the best price. Discount stores run sales
and often have pricematching policies to help you save. Gathering items from these places will easily take you
from Level One to Level Two and maybe even Three. Are you ready?
Freecycle: While you probably won’t find any largeticket items on here, you might be able to pick up a weight
bench or weights from someone who’s just trying to clear the clutter and get rid of things. Don’t be afraid to put
out a “looking for” post (if allowed) for items people may have laying around, like resistance tubes. It doesn’t
hurt to start here.
Facebook: Like Freecycle, it doesn’t hurt to put a note out on Facebook asking if anyone has any extra workout equipment laying around. In fact, there are plenty of local Facebook Buy, Sell, and Trade groups
where you may be able to find equipment, often for a heckuva deal.
Rummage Sales: Someone that is decluttering their house might just be looking to unload a treadmill, an elliptical, workout DVD’s and who knows what else. I got my very own treadmill for $100 at a rummage sale
and it’s lasted me 10 years already! I’ve picked up a mini trampoline for $20, a fitness ball for $2 and several
DVD’s for less than $1 each. You never know what you’ll find. The best way to approach the rummage sale
route is to go in with an open mind (because what you find will be completely unpredictable) and to find a
neighborhood sale. With a neighborhood sale, your chances of finding more stuff is amplified by the number of
families that are participating. Your likelihood of finding things is much better in groups than going to individual
rummage sales all summer. Oftentimes, people will publish a list of the types of items they have for sale so you
can lean toward the ones with sporty stuff. If you see something listed that you really want, go early on the very
day it opens for the best chances of getting it. Things sell fast though, so don’t lock your heart on anything.
Don’t be afraid to barter either. In fact, I’d almost say to never pay the asking price. Most sellers are flexible.
Secondhand Sporting Goods Stores: I have found loads of equipment at our local Play It Again Sports. You may pay a bit more than, say, a rummage sale, but you’ll still only be paying a percentage of retail. What’s nice
is that these types of stores are also a bit more wellstocked and predictable. You’ll likely be able to find what
you’re looking for here (or ask for notification when it comes in), whether it’s a pair of 10# weights or a
kettlebell. I’ve picked up a pullup bar, weight plates, crosscountry skis, rollerblades, and disc golf discs here,
Flashfittrainer.com 7
to name a few. You can also get a deal (though not as good as craigslist or rummage sales) on bigger
equipment. Also, if you have any fitness equipment you’re no longer using, you can trade it in for store credit.
Big Box Stores: Stores like Walmart, Target, Costco, and others carry your basic equipment for relatively
inexpensive. Target has a decent fitness aisle and a pretty good selection of workout DVDs around the $10
range. Rubber tubing, exercise mats and exercise balls aren’t overly costly either, running in the $10$20
range. Things like exercise mats are better to invest in brand new since they’re such a personal item.
Dollar Store: You might not expect to find anything fitnessrelated at the dollar store, but the truth is, there are quite a few tools you can pick up from there that will help you on your fitness journey. We’ll get more into that
later. I have a whole section devoted to Dollar Store Fitness.
Craigslist: Like an online rummage sale, craigslist allows you to search for exactly what you want. Now, you might not find what you’re looking for right away, but eventually, if you keep searching regularly, you’ll likely
come across what you want. You can find weights, spinning bikes, home gyms and weight benches, just to
name a few, pretty easily on here. I would suggest trying before you buy, because you don’t want to find out
when you get home that you’ve bought a defective treadmill. You also don’t want to find out too late that a
treadmill only goes up to 5mph and offers no incline. This is another instance where it’s perfectly acceptable to
barter.
Thrift Stores: Thrift stores are always hit or miss, but they generally have stocked sporting goods sections where you may occasionally come across fitness items. It takes patience and an open mind. It helps to browse
through what they have regularly. I picked up my mint condition aerobic stepper for $2 and I use it for SO
MANY things. I use it for step aerobics (there are modernday versions!), I use it as a box for box jumps, and I
even use it as a workout bench. I can prop it up on one side to do incline and decline moves. So that was a
great score! You can also usually find healthy cookbooks and workout clothes at thrift stores. When my doctor
suggested trying the South Beach Diet to focus more on protein, I was easily able to find some of the SB books
at the thrift store. And the first time I signed up for a gym membership, I came out of a thrift store with my very
first entire workout wardrobe. Thrift stores often have halfoff days too, so pay attention to those when you
have your eye on something or want to save even more.
Junkyard: If you are interested in trying Crossfit or other functional fitness type training, you can find cinder blocks, tires, chains and other hardcore gear here for cheap or possibly even free. It’s always better to reuse
items like these anyway than to buy them new.
Flashfittrainer.com 8
Wow! I bet you didn’t know you had so much equipment available to you from so many different discounted places.
Get Fit With Dollar Store Supplies Ok, so I know you probably think, at first thought, that you’d never be able to find a single thing worth using for
fitness at a Dollar Store, but I’ve got some fun, unexpected finds for you up my sleeve. This basket contains all
the fitness items I found with one single trip to the dollar store.
One of the best tools for weight loss that you could ever find is
available at dollar stores all across the country. A jump rope!!! Do you know all the things that a jump rope can do for your body?
Jumping rope is an extremely effective workout that burns 100
calories in 10 minutes!!! It’s exceptional for weight loss and cardio
training. And it’s fun! If you have kids, I’m sure they’d even join you.
Jump rope, with your kids, outside for even more feelgood benefits!
Trapped on a desert island, this is the fitness tool I would chose. And
it’s portable for trips!
Flashfittrainer.com 9
Hula Hoop: this is another toy that you can find in the aisles of most dollar stores during the spring season.
This is such a fun workout tool too. Do a quick search
for hula hoop workouts on Youtube or just get out into
the yard and play. Hooping will burn calories no matter
which way you do it!
Microfiber cloth: I found a pink and purple pair of microfiber cloths that I keep at my workout station for
wiping off sweat and wiping down equipment. I
embroidered them with my favorite personal mantras
to make them more meaningful for me. This
supereasy project to personalize your gear is
included in the DIY section.
Plastic ball (not pictured): Here are some links to some super effective workouts that can be done with a simple $1 blowup
mini ball. From Fitness Magazine, BeFit on Youtube, and
Shape Magazine.
Kitchen Timer: If you have a smartphone, you probably have a
stopwatch or countdown timer on there. But, it’s still handy to
have a physical timer when you’re not around your phone or if
Flashfittrainer.com 10
you want to countdown multiple parts of your workout, like total workout time and intervals.
Mini notebook: I found this adorable little notebook at our dollar store and it’s perfect for tracking mileage, food, mood, water intake and other factors
that you want to track. No fancy schmancy designer notebook necessary.
These are super cute!
Clipboard: I love using mini and fullsized clipboards at home and at the
gym for all kinds of things. I like mini ones that you can use for index
cards (which you can get at the dollar store too) and fullsized ones for
printed training plans. Just another handy tool to have around.
Water bottle: water is 100% essential for all levels of fitness and there are
actually some decent options at the dollar store, which is quite a deal.
Remember you should be drinking half your body weight, in ounces.
Flashfittrainer.com 11
Swimming noodle (not pictured): these are great alternatives to foam rollers. They’re not as thick, but you can still roll over tight muscles with them. To save space, you many want to cut them into about threefoot sections,
however it feels really good to roll over your entire back with the full noodle.
Golf and tennis balls: golf balls are great for rolling over feet for a postworkout massage, and tennis balls are great for trigger point therapy and self myofascial release. Many manufacturers of trigger point equipment are using balls that are just glorified tennis balls.
Flashfittrainer.com 12
Equipment Alternatives I’ve already suggested using a pool noodle as a foam roller, but there are a bunch of other clever alternatives to common equipment that have minimal to absolutely no cost.
Equipment Alternative Used for
Valslides Furniture moving discs, paper towel, paper plates.
Doing sliding exercises on the floor.
Balance disc Pillow Challenge your balance by doing standing exercises on this.
Aerobic step, box Stairs in home, curb, bleachers, park bench.
Doing box jumps or stepups
Weights Water or detergent bottles filled with nails, sand, gravel or water
Strength conditioning
Pullup bar Monkey bars at the park Traditional pullups
Barre Back of chair, railing, clothing rack Traditional standing barre/ballet moves
Sandbag Put a sandbag from the hardware store inside a sturdy duffel from the store
Performing functional exercises. The shifting weight challenges balance, core and stability.
Foam roller $1 swimming noodle Self myofascial release
One more cheap piece of equipment is a broomstick or a wooden dowel! There are quite a few broomstick workouts online, including a few that I designed: Broomstick Stretch Workout FullBody Broomstick Workout #1 FullBody Broomstick Workout #2 *See the DIY section for my workout stick Also, a few more broomstick workouts Tracy Anderson for Self Magazine
Flashfittrainer.com 13
Your Trainer Paige Self Magazine
V I D E O
Flashfittrainer.com 14
Workout Videos Now, if you’re like me, you enjoy the flexibility and options that a stocked home video library provides. Workout
videos are my #1 favorite way to work out at home. Videos usually don’t require equipment and they can be
done without ever leaving the living room. And I can always tell I do more when I’m working out to a DVD than
with myself because the people on the screen motivate me to keep up with them, to go a little longer and to
push a little harder. Having a good selection of videos at your disposal is also a proven way to bust boredom.
Where to find them:
Library: You might not even know it, but your library probably has a really good selection of workout videos available for loan. You can change up your normal routine with a new rental every week. The library can also
be a huge source of fitness information with workout books, healthy cookbooks, fitness magazines and
motivational literature. If you can’t find what you’re looking for at your home library, check other libraries in your
system, and don’t forget to check the online ebook and loan resources either.
Rummage sales: as previously mentioned, rummage sales are a prime place for finding workout videos that other people aren’t using. Their loss, your treasure. I picked up the entire Turbo Jam program for $10
secondhand. Score!
Video Rental Stores: You might be surprised to know that many video rental stores have at least a small selection of workout videos. Our local video store rents educational videos, including workout videos, for
FREE.
Amazon: The majority of my videos that I haven’t found in person I’ve purchased from Amazon. Their prices are often better than retail and you can find almost anything you’re looking for!
Beachbody: Yes, as a side, I am a Beachbody rep and get a little commission off sales, but I’m only a sponsor because of how much I use them and believe in them. They have totally complete programs with different
workouts for each day of the week that only come to a few dollars a piece from premier trainers that work your
entire body like nothing else. You usually get a nutrition guide and bonus videos along with each program.
Discount Stores: I was able to get some excellent deals on videos (and light equipment) at Tuesday Morning, TJ Maxx and Big Lots. The inventory at these places is always unpredictable, but what they do have is worth
Flashfittrainer.com 15
checking out. I absolutely love the Supreme 90 Day program I found at Big Lots for like $4. It’s been compared
to P90X because it’s a full strengthtraining program that’s tough and comes with a meal plan from Tosca
Reno! I’ve also picked up Stott Pilates from Big Lots and I really like the fresh Pilates moves in that video.
Keep your eyes open!
Other Workout Videos In addition to physical videos, YouTube is a diamond minefield of workout videos. You can find any type of
workout you could possibly imagine (prancing with horses? Yes, even that!). It can be hard to sort through all
the subpar videos to get to the quality ones though. So, I’ve compiled a list of some of the best online and TV
workout videos for you:
TV Programs ● If you have DirecTV, you might have access to some OnDemand health and fitness programs. You can
even set your DVR to record them so you always have the videos available.
● If you have certain cable plans or Dish, you might get the Z Living Network: I’m a huge fan of Rock your
Yoga on this channel, but there are several other workout programs on here too. Workout from Within
states that it uses regular household items to get you a good workout. Perfect for the budgetconscious!
● Beachbody OnDemand: This streaming workout video library comes out to $2.99 per week, but my
budget ninjas, it’s completely free for the first 30 days, which is long enough to see results! You get
access to over 300 workout videos of all different “genres” including the crowd fave P90X. You also can
access the meal plans that come with each program as well as customizable meal planning software,
among other things. I am an affiliate, but only because I’m a huge fan!
● Comcast also has an extensive collection of sports and fitness On Demand videos from great programs
like Acacia Fitness, to add to your library.
● If you have a Hulu subscription, then you have quite a few Health and Wellness videos at your disposal.
Online Workout Videos ● Bodybuilding.com Exercise Library: if you want to know how to perform almost any move imaginable,
including the ones in my training section, you’ll likely find a video or tutorial in this extensive library. You
can also find moves to target specific areas of the body with the neat body chart they have!
● Bodybuilding.com FREE fitness plans: you can choose one of several free, premium programs based
on your goals. I have personally tried and enjoyed Jamie Eason’s LiveFit Trainer and I’ve even posted
a video showing you how to do all of the gym moves at home.
● Blogilates: Cassie is a bright, energetic and ambitious fitness personality with a giant Youtube library of
free Pilatesbased workouts, among so many others like her Cheap Clean Eats Series (another
resource for my budget mavens).
Flashfittrainer.com 16
● Fitness Blender: this husband and wife duo provides a monumental workout video resource, all for free.
They have every type of video imaginable from yoga to HIIT and have videos for every single target
muscle with basic athome equipment or no equipment at all. They shoot the professional videos in
their own garage. I can’t believe this site is free, and I really secretly want to be them when I grow up.
When I do have some extra money, I plan on donating to this fabulous business!
● Sparkpeople: sparkpeople was started by a millionaire out of the kindness of his heart. He had his own
personal weight loss story and wanted to help others with their own journeys for free. Their food log is
equivalent to myfitnesspal and it is a massive resource for recipes, articles, workouts, challenges,
support, and has a very active fitness community. They promote weight loss the honest, hardworking
way.
● Tone it Up: I have a major girl crush on Karena and Katrina and the brand they’ve created. This duo is
all about making fitness sexy, beachy and laidback. There’s a “hanging with your girlfriends” vibe here
and the biggest community of likeminded, supportive women on social media you’ll ever find (just
search #tiuteam and you’ll see what I’m talking about). They have a large library of excellent workout
videos on Youtube, most of them filmed on beaches.
● Be Fit: another great resource of workout videos to target any muscle group, cardio, strength training,
stretching, you name it. Free highquality fitness programs from the likes of Jillian Michaels and Denise
Austin. They have a BeFit in 90 program which is a full 90day workout program with a video for every
day of the week.
● Crossfit.com: if you’re into hurling tires and burpees galorebasically bada$$ training, you might be
interested in the Crossfit world. Everyday, the website posts a WOD (workout of the day) and it has a
huge library showing all the Crossfit exercises.
● PopSugar Fitness: PopSugar puts out workouts and healthy life tips every single day, led by celeb
trainers much of the time. It’s always good, it’s always free, and it’s always trendsetting.
● Ace Fitness: it’s always advisable to go to the pros when you want the most scientificallybased advice,
and so I’m including this exercise library from a top certifying agency. I am an NASM certified trainer,
but ACE provides much better online resources.
● Fitness Magazine’s SweatTV: The magazine has put together a FREE SweatTV video channel with
every type of workout you might want from postbaby to boot camp to HIIT.
● Pinterest: Pinterest puts the world of workout tear sheets at your fingertips. Search your favorite type of
workout and you’ll find oodles of printable training guides and videos here. And you’re probably already
aware of the massive resource that Pinterest is for recipes, so search for some some new “clean eating
recipes” to your repertoire.
● Flashfit channel: shameless plug here haha, but I’d love for you to come over and subscribe to my very
own Youtube channel as I have big plans for developing this into something BIG. I already have several
fitnessrelated videos on there to check out.
Flashfittrainer.com 17
Budget Weight Loss Apps For free or nearly nothing, you can load your phone with major fitness arsenal. Most of these are apps that I have personally used and know to be effective.
Flashfittrainer.com 18
T R A I N I N G
Flashfittrainer.com 19
Create Your Own Equipment‐Less Training Plan Now, I’m a personal trainer, and personal trainers are a great investment for getting truly personalized
workouts that take into consideration all your goals, current fitness level, how much time you have, and your
own personal muscle imbalances. Their presence helps with motivation and consistency. They’ll also show you
how to do moves with the proper form. I would definitely suggest checking in with a trainer every now and then,
along with your doctor. You can definitely get the cost of training lowered too if you buy sessions in packages,
spread the cost with small group training, or swap services with a personal trainer (I’ve offered to trade training
for small business training with a friend). However, there is no need to keep a trainer on staff. Let me strip
down the basics of a quality training plan for you so you can put one together for yourself.
Strength vs Cardio
What is more important, strength or cardio? Strength and cardio are equally important and neglecting one or
the other will result in ineffective results. You need both, but based upon your personal goals and your
conditioning level, you may want to adjust the frequency and type of either training. So what are your goals?
If your goal is to lean up/lose fat
If you want to lean up, you’ll want to focus on cardio and a good deal on strength training. Lean muscle mass is
a fat incinerator. In other words, build muscle and you’ll burn fat. You continue to burn extra calories for hours
after weight training. Weight training does not mean getting bulky and it’s not about grunting ripped men with
veins popping out!
The most effective use of your time is circuit training and/or compound moves that work your largest muscle
groups. Circuit training means flowing through a series of exercises with little to no rest in between, keeping
the calorie burning steady and stoked. Compound moves work multiple muscle groups at once. Both are
timeefficient and burn more calories. Do cardio 23 times per week as well.
Flashfittrainer.com 20
Sample FatShredding Schedule
Day one: full body circuit
Day two: cardio
Day three: lower body circuit
Day four: cardio
Day five: upper body circuit
Day six: cardio
Day seven: rest
If your goal is to build endurance
Cardio is going to be your friend if you have fat to shred. It is also great for conditioning your lungs and heart.
And if you love participating in races, your cardio is going to be crucial to your training. But don’t outrule
strength training because the muscle will tear through your fat. Again, you’ll want to do intervals to get the most
out of your workouts, because moving from one move to the next will little rest builds cardio into your strength
training. Always do cardio training first on days you’re doing both cardio and strength to emphasize your goals.
Sample endurance training schedule
Day one: Short, moderate run
Day two: Total body circuit
Day three: Interval run
Day four: Total body circuit
Day five: Crosstrain
Day six: Long run
Day seven: Rest
If your goal is to build major muscle
If you want to build a hardcore body, then you need to focus more on weight training. You’re going to want to
lift heavy almost every day of the week and throw in a few HIIT cardio sessions a week. Always do your cardio
training after your weight training to emphasize the muscle building.
Flashfittrainer.com 21
Sample muscle building training schedule
Day one: chest and triceps, cardio
Day two: glutes and abs
Day three: rest or cardio
Day four: legs
Day five: back, biceps and abs
Day six: cardio
Day seven: rest
Bottom line Do what you love to do! If a fun beach babe workout is up your alley, do it! If hardcore bodybuilding suits you,
go for it! Just make sure you’re actually getting something out of it. With each move, you should only be able to
perform 15 reps at the most before you can’t do a single rep more. Do 812 reps at most for muscle building
and 1215 reps for toning. A halfhour 5 times per week should suffice, but you can do more if you’re training
for a race or competition.
● Work all body parts by the end of the week
● Sessions should be at least 30 mins, 45 times per week.
● Do 812 reps per move if building muscle, 1215 if toning up.
● Do 3 sets of each exercise.
● Circuit train and/or do compound moves for best use of time.
What About Flexibility?
No one remembers this part, but do you know how important it is to stretch after you work out? It makes your
training sessions more effective, it helps you in daily life, it rehabs your muscles and returns them to their
proper length, it makes you more balanced and so much more. It’s not just important for older populations!
***As a side note, for a cheap $8$12 subscription to a fitness magazine, you can get workout tear sheets and
complete training and eating programs. You can find lots of information on their websites as well. My collection.
Flashfittrainer.com 22
Bodyweight Strength Moves To get you started, here is a list of bodyweight moves that you can use to build your own workouts. Work them into the schedules listed above.
Flashfittrainer.com 23
Bodyweight Cardio Moves For an effective HIIT workout, pick 20 moves (all different moves or repeating moves) and perform 40 seconds per move followed by 20 seconds rest.
Flashfittrainer.com 24
Discount Classes If you do want to try a gym or some classes to mix up your routine a bit, there are plenty of different ways to try
them out before you buy or get classes for a discounted rate.
Recreation Department: check your community’s recreational department to see if they offer classes. Our local one offers several fitness classes and open swim times to get a good workout in. They have Zumba and
water aerobics, yoga classes, and many other workouts for really inexpensive. There may be other community
classes where you live too, just check around. Our city had free Yoga in the Park once a month at one of our
local historical buildings. It was a breathtaking setting for a yoga class.
YMCA: many times, the YMCA hosts open houses or family nights where it only costs $5 to get the entire
family access for the day. This is your chance to take advantage of all their equipment and facilities. Our local
Y has pools, an ice rink, an indoor soccer field, basketball courts and all kinds of other equipment to use. Take
advantage of these days to try something new and to get the entire family in on the activity. You may also
apply for discounted Y memberships if your family income falls into a certain bracket. Check with your local Y
to see if you apply.
Fit Clubs: I’m not sure how all of these fit clubs work, but they’re springing up in cities everywhere. They’re basically free boot camps for community members. From what I understand, the sponsors are usually affiliated
with Herbalife, but you aren’t obligated to buy anything.
Free trials: many gyms have a 12 week free trial period. One of these trials was the reason I bought my very first gym membership! You’re under no obligation to buy, but if you were going to invest, this is a great way to
try them out and get a good feel for the place before you set any money on it.
Flashfittrainer.com 25
Company Wellness Programs Don’t forget to tap into this resource if it’s available to you. At my work, we have some amazing benefits. We
get a generous allotment of money to put toward classes, gear and gym memberships. We also get gift
certificates, chances to win prizes and other perks based on the number of minutes we work out. At our
business, we get free health seminars, onsite nutritionists, onsite exercise classes and so many other cool
things on top of that. Does your work offer discounts with certain local businesses? Do they pitch in for
memberships to clubs? Do they offer onsite equipment? Take advantage of the benefits that are available to
you.
Other health and wellness questions to check into at work:
● Are you allowed to stand while you work or sit on a fitness ball?
● Are you allowed to do walking meetings?
● Can you park your car a few blocks away every morning?
● Can you use your lunch break to work out?
● Does your workplace offer health screenings?
● Is there a monetary incentive to regularly exercise?
● Is there equipment available that you can use on breaks?
● Does your business get discounts at local gyms or fitness suppliers?
Flashfittrainer.com 26
Non‐Traditional Workouts Say you’re tired of your DVD collection and your typical classes. Here are some nontraditional ways to get in
activity that cost little to nothing, especially if you already own the equipment. These may be activities that you
haven’t even thought of! Try a new workout once a month to get a taste for it and perhaps find your perfect
fitness match! The workouts that you enjoy are the ones that will make you the most successful!
● Disc Golf ● Trampoline/Rebounder ● Hula Hoop ● Kayaking ● CrossCountry Skiing ● Drum Circle ● Friday night dancing ● Capoeira ● Playground workouts: find a few here, here and here ● Jump rope ● Roller skating rink ● Roller blading ● Roller derby ● Rock climbing ● Martial arts ● Tennis ● Volleyball ● Diving ● Dancing ● Ice skating ● Snowshoeing ● Bleacher climbing ● Standup paddleboarding ● Skateboarding ● Dodge ball ● Obstacle course with kids ● Hopscotch ● Live action roleplaying anyone? ● Geocaching ● Parkour ● Wii Fit
Flashfittrainer.com 27
P R I N T A B L E S
Flashfittrainer.com 28
Flashfittrainer.com 29
Weight loss isn’t the only measure of fitness! One of the most validating ways to check on your progress is to take measurements periodically and see how many inches you lose. Also, take regular pictures. Even when you think you look the same, the pictures will tell a completely different story. You’ll notice muscles popping out and fat melting off where you didn’t see it before.
Flashfittrainer.com 30
Weekly Menu
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Print this page (on white or decorative paper), cut out the grid above, and insert into a pretty 4” x 6” photo frame. Use dryerase marker on the glass to write down your menu plan for the week to stay on track.
Flashfittrainer.com 31
Goal Planning Worksheet
LongTerm Goals
Goal Date Achieved Reward
1
2
3
4
5
ShortTerm Goals
Goal Date Achieved Reward
1
2
3
4
5
6
7
Flashfittrainer.com 32
C L O T H I N G
Flashfittrainer.com 33
Discount Athletic Clothes I don’t own a single Lululemon article of clothing. I really don’t know much about designer workout clothing. My
thoughts are that if you’re going to sweat in them, wear through the thighs, and turn the armpits yellow, you
might as well wear something you didn’t pay good money for. That’s not to say frumpy is the look you should
be going for either, but to point out that there are so many places to get good discount workout clothes that do
the job.
Thrift and consignment shops: you have to do a bit of combing through, but I’ve come home with an entire workout wardrobe from the thrift store before. At consignment shops, you’re even more likely to find those
actual name brands for a fractional cost.
Outlet Stores: Gap and Old Navy have some great workout options. You might find decent shoes at outlet stores too, especially the Nike store. The clearance shoe section at JC Penney is where I’ve found the majority
of my running shoes over the years. I’ve never paid more than $30 for them.
TJ Maxx: If you’re looking for cute modern workout clothes, you can usually find something here. They also usually have a little section of fitness equipment if you’re looking for some basics.
Bigbox stores: Target has a great selection of moisture wicking performance wear. You can also get decent running shoes from Target. Even Walmart has some acceptable athletic options.
6pm.com: This site has hoards of athletic shoes for really good deals like half or more off retail price. You
have to narrow your search by women’s athletic shoes and then narrow it even further with the type of exercise
you’ll be doing. You don’t have to stop at the shoes for your dealhunting either, but they deserved a mention
for their huge selection of namebrand shoes.
Active GearUp: a mix of clothing and gear, you can get major discounted items from this website. They’re like the Zulily or MyHabit of fitness clothing. Sales are limited, so you have to check back daily.
Fabletics: You’ve seen this one advertised everywhere and the clothes have been designed for those on a budget. Your first outfit really is only $25, so even if you stopped there, you got quite a steal.
Flashfittrainer.com 34
Raceday expos: at many local races, vendors will come out and sell equipment to participants during registration. One year, hubby and I each bought a pair of last year’s model shoes for $20, which is absolutely
unheard of for his gargantuan size 15 feet.
D I Y
Flashfittrainer.com 35
Fitness DIY Projects
Here is a collection of fitness DIY that I’ve put together for those of you that enjoy making stuff and
personalizing them with your own style.
My Own DIY’s:
● Yoga Mat Holder: upcycle a winter scarf (you’ll find tons at the thrift store) into a cute mat holder. ● Zumba belt: another chance to upcycle thrift store finds, like silk scarves! ● Mantra art: I’ve turned my favorite mantras into embroidered workout towels, framed art, mantra
handstamped bracelets and a bleachpainted mantra workout shirt.
● Agility ladder: you don’t need to spend very much money to make a simple rope ladder yourself and this is one training tool that not a lot of people are using, but should be!!!
● DIY workout stick: use a simple dowel or broomstick to change up your workout.
Other DIY’s ● DIY hand weights: I can see decking these out with your own style with paint, washi tape, etc. ● Fitness game: use the workout moves I provide in the training section above and put them on sticks to
change up your workout every day. You could also use playing cards to determine how many reps
you’ll do.
● Medal and Bib Holder: if you’re a runner, chances are you save all your race medals and bib numbers. But what do you do with them? Here’s a clever way to display them!
● Mantra Mirror Art: This isn’t a DIY, but you could easily DIY this. Grab paint from the craft store that works on glass and quickly paint your mantra in handwriting on a mirror. This is on my list for when I
redo my gym room!
● Embroidered tennis rackets: this isn’t actually usable fitness equipment, it is just some quirky vintageinspired art for your workout area. You’ll see the embroidered tennis rackets I decorated in my
$200 gym video. I got the rackets for $0.50 at a local junk store.
Flashfittrainer.com 36
How to Use Instagram to Reach Your Goals This bonus section is everything I’ve learned for finding what I need on Instagram, from motivation to fresh
workout ideas. Honestly, if all you used was Instagram and your body, you would be completely equipped to
get fit!
Workouts: Follow people who post workout ideas and short videos. You can string multiple workouts together or do them all the way through several times to reach your 30 minute goal. Natalie Jill, Brittne Babe, Blaster
Girl, and Lauren Gleisberg are some of the people I follow that provide regular workouts. Natalie Jill also posts
many complete workouts on Pinterest. Her main focus is equipmentless workouts, so she’s really one to
follow.
Success stories: Let me get you in on a little secret. If you ever need any mojo to get up and go, scroll through people’s success stories and progress pics. That’s the trick I’ve always used to instantly fuel me!
Check out the #beforeandafter hashtag to start. You’ll find tons of pictures and stories about weight loss to get
you off your keister.
Accountability: There are several communities of people out there that you can either connect with or follow for motivation. Make Instagram the first thing you look at in the morning to get you up and working out. You’ll
also find it beneficial to connect with likeminded people. Some big players that you might love are Tone it up
(#tiuteam), Kayla Itsines (#BBG, #kaylasarmy) and Blogilates (#POPpilates, #poparmy). These women have
created giant, supportive communities around their brands. So, don’t be shy. Go follow the women in these
communities and build your own digital support team.
Inspiration: whether it’s fitness inspiration or food inspiration you’re looking for, you’ll find it on Instagram. I love when people post their meals. Scroll through the #cleaneating or #eatclean hashtags for all kinds of
healthy meal ideas. The #fitspiration hashtag is also a world of its own inspiration.
Your own rewarding moments: it’s good to look back at how far you’ve come. Keep track of your own progress on Instagram. Many people find it rewarding to track their progress through pictures. Sometimes you
don’t even realize how all your incremental little changes are adding up and you don’t even realize your body
has changed until you see it in a picture. So, get comfortable posting your progress and one day, when you
Flashfittrainer.com 37
see your sidebysides, you’ll be glad you did! Bring your own audience along with you too, because seeing
you change before their own eyes will be just as motivating for them too!
Thank You! I really hope you’ve found some great value in this budget fitness guide and feel equipped to take on fitness without shelling out a lot of money! I’d love to hear what you’ve found most useful! Show me your equipment layouts, your awesome scores, your printables in action, your budget hacks, and anything else you’d like me to see. Tag me in your Budget Fitness pictures and posts so I can see what you’re up to! Since I don’t want you to walk away from here thinking this is the end... I’m going to invite you come join my community and connect, so we can continue the dialogue. Here are some places where you can find more, stay updated, offer feedback, ask questions and connect with me: Website Instagram Youtube Twitter Facebook page Private Facebook Fitness Group Previous blog: I’m switching over to Wordpress right now, but this is where I was for the past 6 years. Still tons of good stuff on there.
See you over there!
Flashfittrainer.com 38