6 ways to get fit on a budget. (Plus, it takes almost no time at all!)
Striking harmony in work-life balance is almost always a perilous affair, so much so that there is little time for anything else. Yet, people tend to forget the most important equilibrium of all – one’s health. In actual fact, a healthy body is akin to the fulcrum that holds every other component of a person’s life together.
Two main things hinder the achievement of being healthy – little time and lesser money. Is it possible to keep fit while being on a stringent budget and with almost to time to spare?
Yes, it is. Here is what needs to be done:
Kickstart a daily routine of working out with the Nike+ Training Club App. There are more than 100 different workouts to choose from. You could also create a personalized training plan based on your fitness needs. The workouts are recalibrated automatically as the app processes your weekly workout updates. You can opt to work out through three modes – with your body weight, minimal gym equipment at home or at a fully-equipped gym.
It’s pretty much a digital personal trainer, complete with notifications to keep you going at your fitness goals.
Another worthy app to check out is The Johnson & Johnson’s Official 7 Minute Workout. There are 72 different exercises and 22 workouts which can be customized and varied to keep you motivated and on the move. Its Smart Workout feature measures your motivation and fitness levels and provides you with recommendations on different workout routines that will suit you. All it asks of you is 7 minutes of your time, and you’ll be doing a series of High Intensity (HIIT) workouts while you’re on the application.
Both apps are free and available on Android and Apple platforms.
Food Choices and Meal Preparation
Sometimes, it’s the food choices that are askew and wrecking your health. Take an Iced Caramel Macchiato as a beverage example – it is a hefty 250 calories. Your late night snack of a Double McSpicy hangs onto your frame at a whopping 800 calories.
Instead of snacking and eating unhealthily, prepare your meals at home over the weekend, and reheat them when you’re hungry. Pre-made meals can last for up to 3 days in a well-maintained fridge. A plate of a grilled chicken breast and a cup of lightly stir-fried veggies come at 250 calories. Switch your beverage to a cup of iced or hot green tea while you’re at it – it is almost calorie-free and works on ramping up your metabolism too!
Instagram Fitness Influencers and Youtube Videos
Are you an Instagram junkie? Use the app to get yourself moving and healthy for a change. There are many Instagram fitness influencers to show you the way to good health. Here in Singapore, you’d find sugarrandspice by Georgina Poh a real winner. She is a Nike NTC Trainer with the muscles (and body!) to prove for it.
Another worthy adversary is DY Even, the founder of Primal Meal Prep, a Food and Beverage start-up here. Lim’s company provides a meal preparation service to his clients. His Insta-page consists of lifestyle posts, short exercise clips and tantalizing pictures of delicious yet healthy meals.
Moving on to YouTube. The famed channel has a sea of workout videos to check out. The Body Coach TV is a good place to start, with Joe Wicks providing fantastic HIIT workouts for beginners, intermediate and advanced viewers. Wicks is renowned for his Leanin15 video skits, where he provides hilarious skits on how to prepare simple yet wholesome dishes in, well, 15 seconds!
Time to get Running
There’s no harm in lacing your jogging shoes late into the night at 10.00 p.m. or even in the wee hours of the morning and going for a jog. You’d get a full body workout and be able to test your endurance by speeding up your pace or going uphill (it the location permits). Burn up to 280 calories in a 30-minute run, or 398 calories in an hour of jogging.
Smoothies and Overnight Oats
Head to FairPrice and get some fruits, chia seeds, flax seeds and oat bran. These items will provide you with a host of things – Flax seeds trap fat and molecules in your digestive tract. Oat bran, on the other hand, reduces your cholesterol level. Chia seeds are highly nutritious with protein, fibre, Omega-3 fatty acids in them. Fruits are a great source for vitamins and minerals in general.
All you need is 15 minutes and a blender to prepare smoothies. You could chop an apple, and throw it into the blender with a few tablespoons of oat bran and a tablespoon each of the seeds. Refrigerate the smoothie and drink it up within 24 hours.
If you love milk (dairy or otherwise), you could upgrade your routine bowl of oatmeal porridge with overnight oats. Fill a jar with 5-7 tablespoons of oats and top it off with some chopped fruit and nuts. Pour some milk into the jar and seal it shut. Make a batch just before you head off to bed, and dive into the creamy jar of goodness for breakfast in the morning!
Affordable Gym Memberships
The pricing for gym memberships varies, with some offering more affordable fees compared to others. Take GymmBoxx for example. The per-entry fee ranges from S$3 during Off Peak hours at their branch in Kampung Ubi to S$22 for a single-entry pass at their Signature club at Kent Ridge, complete with classes. Monthly subscriptions start at S$80.
Anytime Fitness is another great choice. The club is open round the clock, and they proclaim that their monthly fees cost less than a daily mug of cappuccino or your monthly phone bill. Specific pricing information are available for walk-in customers.
There you have it – keeping yourself healthy isn’t really confined to cash and time. It’s all about striving towards your goal, and letting everything else fall into place. With a little bit of effort and push, getting fit and maintaining it is really not a big mountain to climb.