Set Up a Home Gym on the Cheap

Creating an at-home gym can be affordable and easy—especially when you don't spend big bucks on bulky treadmills and weight machines! With just a few small pieces of equipment and your own body mass, you can get a toning, calorie-burning workout without leaving the house. WD spoke with personal trainers to get their must-have home exercise items, favorite fitness routines and useful tips. Find out how you can make your at-home sweat sessions a success.

Jump Rope 

"Jumping rope is great for a full-body cardio workout and even better for fat burn," says Bonnie Matthews, fitness trainer and contributor to Oz Blog, the blog for Dr. Mehmet Oz's website. Not only are jump ropes inexpensive (they range anywhere from $4 to $30), but you can do all sorts of interval training with them, too. For an intense workout, Matthews suggests you "jump hard and fast for two minutes, drop and do push-ups for one minute, then burst right back up and do two more minutes of hard jumping." Do at least two or three sets, eventually building up to more. Jump ropes are also great if you travel a lot, since you can just throw one in your suitcase, according to Gina Harney, personal trainer, nutritional advisor and blogger at The Fitnessista.
Photo: courtesy of Shutterstock.

Exercise Mat

Workout mats offer great cushioning for your body while you're exercising, and can be purchased for under $20. "An exercise mat makes great padding for your back during crunches and for your knees during push-ups," says Ryan Karnes, fitness supervisor at Texas Health Fitness Center. They're also great for floor-based workouts such as yoga and Pilates. To keep your mat in tip-top shape, clean it with one part lemon juice mixed with two parts water. "It disinfects the mat and leaves it smelling nice without damaging the nonstick surface," Harney says. Photo: courtesy of Shutterstock.

Dumbbells 

The great thing about dumbbells is that no matter what your fitness level, you can choose the right amount of weight for yourself. Available in a wide range of prices, shapes, sizes and weights, dumbbells can be included in many types of strength-training exercises. "They offer great resistance and engage all the stabilizer muscles. Try lateral raises, dumbbell bench presses, overhead triceps presses, curls, overhead shoulder presses andlunges with weights," Karnes suggests. Photo: courtesy of Shutterstock.

Resistance Bands

Resistance bands are unique in that you can use them to perform exercises you would normally do with machines and free weights at the gym. "They offer resistance instead of momentum, and using bands protects the joints more than dumbbells," Karnes says. They're only about $10 to $30 and you can perform biceps curls, chest presses, triceps kick-backs, shoulder shrugs and so much more. Photo: courtesy of Shutterstock.

Foam Roller 

Foam rollers are great for relaxing and massaging your muscles. "A foam roller is one of the best investments you can make for injury prevention," Harney says. "It's called the 'poor man's massage' because it's inexpensive and provides the same benefits for a fraction of the price." Ranging anywhere from $10 to $40 depending on thickness and size, it can relieve tight body parts such as the buttocks (gluteal and piriformis muscles) and leg muscles (iliotibial band, quadriceps, hamstrings and calves). Karnes even recommends "stepping on it to do calf raises and using it for abdominal exercises, as well."

Exercise Ball

Exercise balls average around $20 and are great for engaging the core muscles. "Anything you do [on your back] such as chest presses and triceps extensions can be done with an exercise ball, which will target your core muscles as you work to stabilize," Harney says. Looking for a great way to spice up your traditional abdominal workout? "Incorporate dumbbell exercises such as bench presses or ball squats," Karnes suggests. Photo: courtesy of Shutterstock.

No Equipment Needed

Exercises utilizing your own body weight, like push-ups, require no equipment at all. Matthews says other examples of exercises you can do just using your body weight include planks, crunches and squats. Harney's favorite full-body workout? Jog in place for one minute, do jumping squats for 30 seconds, regular squats for 30 seconds, wall or full push-ups for 30 seconds, plank for 45 seconds, burpees for 45 seconds, calf raises for 30 seconds then alternating lunges for one minute. Repeat one to two times, two to three times per week. Photo: courtesy of Shutterstock.

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Road Rules for Healthy Eating

Just about now you're probably planning your summer getaway. Vacation is the time to kick back and take it easy, but making wise food choices while you're at it is hard. You'll be glad to know it is possible to have something other than salad without arriving home with extra "baggage." Use my guide to navigate chain restaurants, rest stops, mini-marts and more.

Best Bets At Chain Restaurants
Whether you're pulling off the highway or running through the airport, it's pretty easy these days to find meals that taste good, include nutritious ingredients and won't eat up your entire day's worth of calories. Here are some of my top picks:

McDonald's

Fruit & Maple Oatmeal: (ask for the kind without the brown sugar; add just 1 tsp on your own) 260 calories, 4.5 grams total fat, 2 grams saturated fat
Egg McMuffin: 300 calories, 12 grams total fat, 5 grams saturated fat
Fruit 'n Yogurt Parfait: 160 calories, 2 grams total fat, 1 gram saturated fat
Premium Grilled Chicken Classic sandwich (no mayo): 370 calories, 4.5 grams total fat, 1 gram saturated fat
Hamburger: 250 calories, 9 grams total fat, 3.5 grams saturated fat
Cheeseburger: 300 calories, 12 grams total fat, 6 grams saturated fat
Vanilla Reduced Fat Ice Cream Cone: 150 calories, 3.5 grams total fat, 2 grams saturated fat (dessert)
Small Strawberry Banana Smoothie: 210 calories, 0.5 grams total fat, 0 grams saturated fat (dessert)
Small Iced Latte: 80 calories, 4 grams total fat, 2.5 grams saturated fat (drink)
Photo: Jim Bastardo/Woman's Day

Olive Garden

Venetian Apricot Chicken: 380 calories, 4 grams total fat, 1.5 grams saturated fat
Linguine alla Marinara: 430 calories, 6 grams total fat, 1 gram saturated fat
Seafood Brodetto: 480 calories, 16 grams total fat, 3 grams saturated fat
Minestrone Soup: 100 calories, 1 gram total fat, 0 grams saturated fat (side)

Applebee's

Grilled Shrimp & Island Rice: 370 calories, 4.5 grams total fat, 1 gram saturated fat
Teriyaki Shrimp Pasta: 440 calories, 8 grams total fat, 2 grams saturated fat
Teriyaki Chicken Pasta: 450 calories, 8 grams total fat, 2 grams saturated fat
Fresh fruit: 90 calories, 0 grams fat (side)

Subway

Egg & Cheese Muffin Melt: 170 calories, 6 grams total fat, 2 grams saturated fat
Bacon, Egg White and Cheese Muffin Melt: 180 calories, 5 grams total fat, 2 grams saturated fat 6"
Turkey with veggies (no cheese) on a 9-Grain Wheat roll:280 calories, 3.5 grams total fat, 1 gram saturated fat 6"
Ham with veggies on a 9-Grain Wheat roll: 290 calories, 4.5 grams total fat, 1 gram saturated fat 6"
Roast Beef with veggies on a 9-Grain Wheat roll: 320 calories, 4.5 grams total fat, 1.5 grams saturated fat
Veggie Delite Salad with fat-free Italian Dressing: 85 calories, 1 gram total fat, 0 grams saturated fat (side)
Photo: Jim Bastardo/Woman's Day

KFC

Grilled Chicken Breast: 210 calories, 8 grams total fat, 2.5 grams saturated fat
Grilled Filet Sandwich without sauce: 340 calories, 8 grams total fat, 3.5 grams saturated fat
Tender Roast Sandwich (slow-roasted white-meat fillet) without sauce: 300 calories, 4 grams total fat, 1.5 grams saturated fat
Three Bean Salad: 70 calories, 0 grams fat (side)

Pizza Hut

Enjoy 2 slices of the following:
12" "Fit 'n Delicious" Green Pepper, Red Onion & Diced Red Tomato: 1 slice = 150 calories, 4 grams total fat, 1.5 grams saturated fat
12" "Fit 'n Delicious" Diced Red Tomato, Mushroom & Jalapeno: 1 slice = 150 calories, 4 grams total fat, 1.5 grams saturated fat
12" "Fit 'n Delicious" Ham, Red Onion & Mushroom: 1 slice = 160 calories, 4.5 grams total fat, 1.5 grams saturated fat

Arby's

Regular Roast Beef Sandwich: 360 calories, 14 grams total fat, 6 grams saturated fat
Roast Chicken Sandwich: 400 calories, 16 grams total fat, 3 grams saturated fat
Ham & Swiss Melt: 300 calories, 8 grams total fat, 3.5 grams saturated fat
Chopped Side Salad (no cheese) with 1/2 serving Balsamic Vinaigrette Dressing: 135 calories, 11 grams total fat, 4 grams saturated fat (side)
Photo: Jim Bastardo/Woman's Day

Starbucks

Perfect Oatmeal with Dried Fruit: 240 calories, 2.5 grams total fat, 0.5 grams saturated fat
Egg White, Spinach & Feta Wrap: 280 calories, 10 grams total fat, 3.5 grams saturated fat
Chicken on Flatbread with Hummus Artisan Snack Plate: 250 calories, 9 grams total fat, 0 grams saturated fat
Picnic Pasta Salad: 320 calories, 5 grams total fat, 0 grams saturated fat
Roasted Vegetable Panini: 350 calories, 12 grams total fat, 4.5 grams saturated fat
Tall (12 oz) Iced Skinny Latte: 70 calories, 0 grams fat (drink)
Tall (12 oz) Coffee Frappuccino Light: 110 calories, 0 grams fat (drink)
Unsweetened Tazo Shaken Iced Passion Tea: 0 calories, 0 grams fat (drink)
Grande Skim Latte: 130 calories, 0 grams fat (drink)
Grande Skim Cappuccino: 80 calories, 0 grams fat (drink)
Tall Cocoa Cappuccino (hot or iced): 120 calories, 1.5 grams total fat, 1 gram saturated fat (drink)
Photo: Jim Bastardo/Woman's Day

Taco Bell

Drive-Thru Diet Menu Fresco Grilled Steak Soft Taco: 150 calories, 4 grams total fat, 1.5 grams saturated fat (order 2 for a complete meal)
Drive-Thru Diet Menu Fresco Burrito Supreme Chicken: 350 calories, 8 grams total fat, 2.5 grams saturated fat
Chicken Ranch Taco Salad: 240 calories, 6 grams total fat, 1 gram saturated fat
Photo: Jim Bastardo/Woman's Day

Dunkin' Donuts

Egg White Turkey Sausage Wake-Up Wrap: 150 calories, 5 grams total fat, 2.5 grams saturated fat
Egg White Veggie Wake-Up Wrap: 150 calories, 6 grams total fat, 3 grams saturated fat
Egg White Turkey Sausage Flatbread: 280 calories, 8 grams total fat, 3 grams saturated fat
Small Latte Lite or Iced Latte Lite: 80 calories, 0 grams fat (drink)

Clever Combos

When you're on the go, you don't always have time for a full meal—but that's OK . If you start the day with a good breakfast, a few well-chosen snack combos can power you through till dinner. The key is to choose items that provide you with protein, fiber and carbs. Try:

• Small bag of soy crisps or baked potato chips + baby carrots + 6-oz container nonfat yogurt (nonfat Greek yogurt is a bonus, with twice as much protein as traditional yogurts)
• Packet of peanut butter whole-grain sandwich crackers (such as Lance) + 8-oz container skim or 1% milk
• Small bag or sleeve of nuts (no more than 2 oz) + an apple, banana, orange or other piece of whole fruit
• Small container nonfat yogurt or cottage cheese + a banana + a mini-box of cereal (ideally choose a brand with 3 grams fiber). Buy a large cup at a minimart, and make your own parfait!
• Small bag or sleeve of nuts + a small box of raisins + a mini-box of cereal. Combine to make your own trail mix.
• Turkey Jerky (stick with 1 to 2 oz because of the high salt content) + small frozen yogurt, topped with fresh fruit (optional)
• Piece of whole fruit + 2 oz sunflower seeds (ideally unsalted). The seeds have 6 grams fiber and 11 grams protein! 
• Smartfood Reduced Fat White Cheddar Cheese Flavored Popcorn + 8-oz carton lowfat chocolate milk
• An apple + 1 or 2 lowfat string cheeses or Laughing Cow Light triangles + small bag SunChips
• Granola or nutrition bar (I like Nature Valley, Kind, Clif, Luna, Lärabar) + medium or large skim latte or cappuccino
Photo: Shutterstock and Thinkstock

You're There!

To keep your weight in check during your time off:

1. Eat protein at breakfast Protein helps keep your hunger at bay, making you less likely to choose unhealthy snacks and/or overeat. Make sure your breakfast includes lean protein, such as egg whites, lowfat cottage cheese, nonfat yogurt or even turkey.

2. Watch the alcohol I'm all for enjoying a bit more vino on vacation, but letting loose too much can rack up hundreds of extra calories per day. If you want more than one drink at night, make the second one a "light" version—like a wine spritzer, light beer, or vodka mixed with club soda.

3. Pass on the "extras" These are all the little things we tend to forget about when we think about our daily calorie intake, but they add up fast. In particular, watch out for the bread basket, sugary beverages like soda or juice, and your kids' leftovers.

4. Plan to indulge If you eat relatively light for most of the day (salad with grilled chicken, etc.), you can feel free to enjoy one or two special treats each day—whether it's a small serving of French toast at breakfast or a piña colada while you're sitting by the pool.
Photo: Shutterstock

Snack Attack!

Here are a few of my newest discoveries that are low in saturated fat, contain no artificial ingredients, and have reasonable amounts of sugar and salt. Stash them in your car and be prepared when cravings come calling.

Seapoint Farms Roasted Edamame (regular and wasabi):These roasted and lightly salted crunchy green soybeans have 14 grams protein and 7 to 8 grams fiber per 1/4-cup serving.
Food Should Taste Good Sweet Potato Chips and multigrain chips: About 12 chips, or 1 ounce, has 140 calories, 3 grams fiber and only 80 milligrams sodium.
Snyder's of Hanover Organic hone y Whole wheat Sticks:These are made from 100% whole grains—a rare find. A 1-ounce serving (9 pretzels) has 110 calories.
Cabot individually wrapped reduced -fat cheese squares: One square (3⁄4 ounce) is just 45 to 50 calories.

Joy Bauer, RD, is the nutrition expert for the Today show and the bestselling author of Your Inner Skinny. For more info, go to JoyBauer.com.

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8 Calorie-Burning Myths Debunked

When it comes to losing weight, we all do some pretty wacky things to burn a few extra calories, like "forgetting" to eat before the gym, scarfing down celery by the bunch and jogging half naked in the winter (OK, maybe not the last one.) The bad news? Most of these strategies are a waste of time and, worse, may even stall weight loss. To help uncover the truth about burning calories, we've turned to diet and fitness pros to discover which habits to skip—and what you should be doing instead.

1. Celery, cucumbers and iceberg lettuce have negative calories.

The concept goes something like this: some veggies are so low in calories that they require more energy to digest than they contain. The result? Eating celery, cucumbers or iceberg lettuce can give you a "negative calorie balance." Sounds great in theory, but "the calories you need for digestion won't ever exceed the number of calories any type of food contains," says Los Angeles-based nutritionist LeeAnn Smith Weintraub, RD. However, these non-starchy, low-calorie veggies can still help you lose weight since their fiber and water content will keep you feeling full for longer. So go ahead and pile them on generously when you hit the salad bar for lunch. Photo: iStock

2. Doing cardio on an empty stomach burns more total fat for the day.

It sounds like it makes sense: Your body needs energy for a morning run, so not eating beforehand forces your body to dip into its fat stores for fuel, allowing you to burn more fat. Exercise physiologist Brad Schoenfeld, CSCS, author of Women's Home Workout Bible, spent years researching the theory, hoping to confirm it as fact. Instead, he found that while you do burn more calories from fat if you exercise sans snack, ultimately it doesn't matter because, as he notes in the Strength and Conditioning Journal, "if you burn more fat during a workout, your body physiologically adjusts to burn less fat post-exercise—and vice versa. So it all evens out." Sports nutritionist Cassie Dimmick, RD, adds, to eat or not to eat before a workout is a personal preference, but "most experts advocate pre-gym noshing because it provides the fuel you need to exercise longer and harder and therefore burn more calories." She recommends opting for a filling, nutrient-rich snack, such as a piece of fruit, applesauce or a slice of whole wheat toast with peanut butter. Photo: Martin Mark Soerensen / Thinkstock

3. All calories are created equal.

You've heard "a calorie is a calorie," meaning your body processes them all the same way regardless of where they come from. But not so fast: 100 calories of chocolate cake are not the same as 100 calories of carrots. As it turns out, your body burns nearly 50% more calories after eating a meal packed with whole foods versus an equivalent meal made of processed fare, according to a 2010 study published in the health journal Food & Nutrition Research. During manufacturing, processed foods are broken down and stripped of many nutrients, making it easier for the body to digest them. On the other hand, whole foods, such as multigrain bread, apples or zucchini, contain good-for-you nutrients like fiber that the body has to work overtime to break down, temporarily boosting metabolism. Plus, "eating smarter calories via foods packed with filling fiber or satisfying protein, like a chicken breast instead of potato chips, will help you naturally eat less over time," explains Weintraub. Photo: Shutterstock

4. Always work out in the fat burning zone.

The "fat burning zone" has a nice ring to it, right? Using this function on cardio machines keeps you working out at a slow, steady pace—around 60% to 70% of your maximum heart rate—and this low-intensity form of exercise is thought to help your body burn a higher percentage of calories from fat. (So if you burn 100 total calories, 60 of those may come from fat and 40 from carbohydrates in your body.) The problem? The total number of calories burned is the only thing that matters—not what type of calories—and working out at a low intensity ultimately burns fewer calories since you're not pushing yourself as hard as you should be. In order to maximize calorie burn (and, ultimately, fat loss) in less time, do high intensity interval training instead, says Schoenfeld. To try it, alternate one or two minutes of easy running (or pedaling) with a quick one-minute burst of speed (you should be breathing heavily at the end of the interval.) Repeat intervals for a total of 20 minutes, and do two to three interval workouts per week for the best results. Bonus: Studies show intense workout sessions stoke metabolism for up to 24 hours after you've left the gym, burning at least 100 extra calories throughout the day, Schoenfeld says. Photo: Ron Chapple / Thinkstock

5. To lose weight, you should only focus on cardio.

When it comes to dropping pounds, the first thing many of us think about is sweating it out by running or cycling. However, "strength training actually has more of an effect on helping you lose weight than cardio," says Schoenfeld. Charleene O'Connor, a Florida-based personal trainer, agrees: "There's a reason that if you go into a gym, you'll see lean people lifting weights," she says. "Building lean muscle raises your metabolism, allowing you to burn more calories when you're doing anything, whether that's running or just sitting at your desk." But that doesn't mean that you should abandon your cardio routine. Cardio workouts keep your heart-health in check and burn lots of calories in little time, so continue to hit up your favorite Spin class—just keep in mind that a routine that mixes cardio and one or two strength workouts a week is the best way to maximize results. Photo: Ron Chapple / Thinkstock

6. Eating six small meals a day boosts your metabolism.

While most of us were raised with the notion that we should eat three square (read: large) meals a day, many people now believe that it's better to eat smaller portions more frequently in order to help keep your metabolism stoked all day. But does grazing on six mini meals really burn more calories? While conflicting evidence does exist, a 2009 study published in the British Journal of Nutrition found no differences in weight loss among dieters who ate three or six times a day (total daily calories was the same for both groups). And, after reviewing 18 studies on the topic, the International Society of Sports Nutrition concluded that meal frequency doesn't boost metabolism or encourage weight loss. However, researchers did note that eating frequently may help keep between-meal hunger at bay. Bottom line? Settle on an eating plan that keeps you satisfied and full so you're less likely to binge due to hunger. "I find that many of my clients do well with three regular meals and one or two small snacks," notes Weintraub. Photo: Shutterstock

7. Working out in cold weather burns more calories.

OK – we'll admit that this one's half true. Because shivering from cold temperatures revs up calorie burn, you will torch more as your body works to heat itself up. However, the difference is negligible at best, says O'Connor. "Trying to shiver away calories is not a smart—or effective—strategy," says Schoenfeld. So when the mercury plummets, be smart and bundle up—the miniscule bump in calorie burn isn't worth increasing your risk of frostbite or hypothermia. Photo: Shutterstock

8. You have to burn 250 calories every time you work out in order to lose weight.

To lose a pound a week, you have to cut 500 calories a day, and some health experts suggest achieving that by eating 250 fewer calories while burning 250 more daily. However, losing weight isn't about what you burn day-to-day, but rather what you do over the course of a week—or even a month—allowing you the flexibility to make up for days when your diet gets derailed. That means if you're not feeling well one day and skip a workout, it won't make a big difference in the long run, says Schoenfeld. The next day, just stay at the gym 10 minutes longer or try a higher-intensity yoga class. "As long as you're burning more calories in the long term, you'll lose weight," he says. Photo: Shutterstock

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