weights are heavy... and expensive...
You've probably seen all the other pins on Pinterest talking about building a home gym with "no weights", "minimal equipment", etc... But what if you LIKE using the big stuff? This is the exact issue I had. Weights are fun, but because they are heavy they are also pricey. I started out with all the "typical", "cheap" things that you see on those Pinterest lists like a mat, stability ball, mini bands, etc. But I knew deep down that I NEEDED more.
The list below shows the exact order I purchased things and the prices I paid!
1. DUMBBELLS:
Dumbbells were priority number one for me, and they were one of the most intimidating purchases too because of the expense and because there's just so many types! To not clutter our basement, I decided to find a set of adjustable dumbbells. To not break the bank, I also decided to buy these dumbbells USED because really, a weight is a weight. It doesn't matter if it's scuffed, rusty etc, all it's doing is weighing you down. On average, you will pay AT LEAST a dollar a pound for the most basic dumbbells (new), but when buying them used, I was able to get about 200 lbs of weight for only $100. I found this deal by scouring Craigslist (Facebook marketplace didn't exist back then) until I finally found a used set of dumbbells really similar to these. Once I brought those home, I thought I would be set for awhile, until I decided to bench press with them. 2. BENCH At first, I thought I could get away with benching on my stability ball, but there was just no way for me to keep my neck in a comfortable position for that long. So... next on my list was a flat weight bench. I am pretty sure I tried to find a bench like this on Craigslist, but when I couldn't find anything used, I went to Amazon. I still have this bench today and it works great, but every so often I do need to retighten the bolts. 3. BARBELL (#1) I love barbells. Working with them makes you feel like a bad ass, and they are just so convenient when you want to pick up heavy stuff like I was used to doing. My college gym had beautiful Olympic bars, plates and racks and I had no idea that there was any other type. I looked up these Olympic barbells (2" diameter on the ends) online and was shocked by their price. So, I then discovered standard bars and plates (1" diameter on the ends). These bars would be a perfect fit for the weight plates that I already had from my adjustable dumbbells, so I decided to buy a bar for deadlifting. The bar I chose was the cheapest I could find and also the shortest (in order to save space). 4. SQUAT RACK So I could bench, I could deadlift, I could do any accessory work I wanted with dumbbells, but I couldn't really squat like I wanted to. Sure I could put dumbbells up on my shoulders, do goblet squats, or overhead press the bar up on my shoulders, but my shoulders then limited how much weight I could use. This dilemma really got to me (to the point where I just couldn't take it anymore) about 3 months after buying my dumbbells and so my quest started for a rack. This was definitely going to be my biggest purchase, so I made sure to do my research. I didn't need anything fancy, but I wanted something that would keep me SAFE. To me, that meant a power rack (four corners that "box" you in) rather than just a squat rack (only two supports for the barbell). At the time I purchased my rack, it was NOT available on Amazon, but here it is now, even with free shipping (which I didn't get 5 years ago). This specific power rack from Titan Fitness was easy to assemble and HEAVY, a great safety feature. It has a pull up bar, safeties, and was easy to assemble for my husband and I. I have even taken this rack apart and moved it to a new basement, and we had no issues at all! This was definitely the biggest purchase, but it was also the most useful and paid for itself easily. Right now you can get it for $335, so let's do the math. At the time I am writing this article, Goole says that the average cost for a gym membership is $58 per month. $335 / $58 = 5.77 months. Say what? You can make up the cost of that squat rack in 6 months??? Even if you live somewhere that a gym membership is HALF that, you could still make up the cost of the squat rack in a year. And who knows, maybe you can even find a used power rack near you for cheaper! 5. BARBELL (#2) Remember how I bought a short barbell in step 3 to save space? This decision bit me in the butt really... Please keep in mind that you need a 7' barbell (not 6') in order to make it span the width of a squat or power rack. This is the exact reason I now have two barbells (this is the 7' bar I bought). One stays on the floor for deadlifts, and one stays in my power rack for benching and squatting.
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6. PULL-UP BANDS
Without an assisted pull up machine, how was I supposed to work up to a full pull up? Bands. Simple as that! Again, I did my research on these bands and based off my bodyweight (around 140 lbs) and ability, I decided on a green, purple and red band. These are way cheaper than an assisted pull up machine right??? 7. SUSPENSION TRAINER Notice how I didn't say TRX here? That's because I was NOT going to pay the price for a name brand system. Although the exact brand I have is not available on Amazon anymore, there's lots of great options that my clients have found, like this one specifically (same price as what I paid for mine, and way cheaper than a $200 TRX!) 8. BOSU BALL At this point in my fitness journey, I knew I was lacking in the area of stability (because I was going through my personal training certification)... Once I learned what a bosu ball is and learned how they can change almost any exercise and turn it into something totally new, I was sold! It is now one of my favorite pieces, even more used than my stability ball! total damage:
Total damage (over the span of 9 months or so) = $1,200
Let's go back to that calculation from before. If Google says that the average gym membership is $58 a month... $1,200 / $58 = 20.7 months to make up your cost. That's under two years! I bet that you have been lifting in a gym for at least 6 months if you're reading this, so you're a quarter of the way there! Wouldn't your money be spent in a better place (like your own home) rather than a gym? what's next?
Now I am not going to lie and say that I do not want anything else for my home gym... In fact, I have upgraded my dumbbells (but I still bought them used through Facebook marketplace!), and I do dream of buying Olympic barbells and plates... But until that day comes, I am perfectly happy with the home gym I created because it has given me all the tools I need to progress in my fitness journey!
Do you have any specific things you love in your home gym? Leave me a comment and let me know! Pin now and come back later!
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I tried making my own cleaners at home. You've probably seen all the recipes on Pinterest for natural cleaning products you can make with just a few ingredients (lemon juice, castile soap, essential oils, white vinegar, etc). I got all excited, bought my supplies and... it was kind of exhausting! Yes, I knew what was going into my cleaners, but I felt like I had so many "supplies" around the house that I was left with the same mess of bottles and potions that I had before I started. It was too much measuring too, and being an anti cooking book kind of home cook, measuring is just NOT my thing. Anyway, I tried to stick with it, but one day I happened to listen to a life changing podcast from an awesome girl.
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she recommended... Branch Basics.
I promise you, the day I listened to the podcast I checked out their site. A couple days later... SOLD. At the time, we were renovating our dream home and I felt like it was the perfect chance to get a fresh start in creating a healthy (and clean) home environment. Once my shipment arrived, I was HOOKED. I filled all my bottles, started cleaning and HOLY CRAP does this stuff clean well. Their "streak free" bottle really does live up to its name! Our granite counters? Sparkling. Here is the REAL test though. This might be a bit TMI, but I'll tell you anyway. I have a workout top that I have had for a while now, and let's just say that the pit stains on the inside of it are pretty nasty. These pit stains have been there forever (you can't see them from the outside of the shirt), but one day I decided to spray a bit of the "all purpose" bottle onto the stains. I let it sit for about two days before I put it in the wash. Once it came out... the stains were gone.
On top of Branch Basics working so well, I think what I like the most is that I have full control over how I mix the formulas. I love the color coded system, and I like how all I need is ONE bottle of concentrate, so I only have to worry about running out of ONE thing! I also love that it's fragrance free because I have super sensitive skin and avoid strong fragrances. I can use this stuff without dish gloves! I will say though, I do make my potions a bit more customized than just altering the level of concentration (per bottle instructions). Even though I am sensitive to synthetic fragrances, essential oils are something I love. So what do I do? I just add some drops of oils (lemon, lemongrass, lavender, eucalyptus, etc) to the bottle. The smell fills the room as I clean, I know it's safe and it adds some extra cleaning power! What's not to love, especially when you get get $10 off your first order with the link below!
Click here for $10 off your first order of Branch Basics!
Alright, here's the summary. Typical cleaners aren't safe. Most "green" cleaners aren't actually healthy either. Making your own cleaners (while effective) can be a pain in the butt. Branch Basics comes in and saves the day with an easy system, awesome product, pretty packaging, and great customer service! Are you sold yet? If you are, awesome! If you aren't, try their starter kit, it's only $5!
pin me for later!
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how to use visualization to turbo-charge your morningconclusion
Use your evening to set up for an awesome morning. How? Visualize it. No, I'm not saying that everything we visualize will come true, but most of the things will. What about what doesn't come true? Well, all we did by visualizing is just leave some extra space in our minds to deal with the stress and overwhelm!
-always lifting your LIFE, Laura pin me!
you need a mix from online training/coaching if...
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conclusion:
The goal of this post was not to sell you on a plan of mine or to convince you that I am the most knowledgable trainer out there. My main goal was to give some advice when it comes to embarking on a health and fitness journey. Do not sell yourself short and try doing things the “free” way because it will only take more time in the long run. You deserve better. I also ask you not to pay for something that will burn you out and cause you to feel farther behind than you were before just because someone has a fancy tagline or software. I urge you to do your research and find your perfect middle ground with someone who aligns with your goals, aligns with your budget and gives you the freedom to make mistakes, grow, and build lasting healthy habits.
-always lifting your LIFE, Laura 
say what?
Yes, you already honor yourself in some way. I know you do. Do you have anything that’s even remotely “fancy” in your life that you do? Maybe you have a hair masque you love, a special breakfast you make after a workout, an extensive skincare routine, or a special candle you burn in the evenings. Or, maybe you’re like me (and most of the world) and have a special way you make coffee or tea in the morning. All these things are specific to you. You chose them for a reason. You chose the process, the products, and the timing all because they make you happy and they offer you some benefit. You already do the legwork, now it’s time to make it work for your emotional health too and turn it into self-care.
here comes the lesson in mindfulness
Just like my coffee, my tea has a special "art" too. Tea tends to be more relaxing for me, and is thus saved for the weekends or days off with my hubby. I have a gorgeous gold press for my loose leaf tea and the same mental notes happen here too. I admire the color of the press, the shapes of the tea leaves, the sound the water makes as it fills the carafe, the steam hitting my face, and the color changes of the steeping tea. Again, all those steps would happen no matter what, but being mindful of what is happening and what you are doing makes the difference.
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have I lost you yet?
I sure hope not. I know this tip sounds silly at first, but think about it... All I am asking you to try is change the way you think about your face wash, your candles, your conditioner, even your scrambled eggs. All you need to do is be more mindful. Although these daily acts are simple, they are repeated for a reason: they give us comfort, love, satisfaction, etc. Let those feelings bubble up even more and enjoy not only the final product but the PROCESS you took to get there. Those 5 - 10 NOT extra minutes will definitely change your day.
I know. You're overworked, spread thin, stressed, tired and have too big of a to-do list. You see all these posts about self care, about giving yourself time and space and on top of that you NEED to get a workout in AND meal prep...
You think "how the heck am I supposed to do that PLUS all the other crap I have to do PLUS be the best for the people in my life that rely on me???" Well, I have some news for you: If you do not focus on yourself and push through your exhaustion to help and serve others with no break, you WILL get burnt out. You might not be burnt out now, but you WILL get to that breaking point some day. And when that day comes, all hell will break loose. Why? Because you will be so fed up, tired and drained to do all the things that you do for others (which we all know is pretty much EVERYTHING). I know self-care gets pushed to the bottom of the list. It feels like it something we do only when given permission... Permission? Really? You're the one taking care of everyone and doing everything, you DESERVE that time to build yourself up, to learn more, to grow more. Give yourself your own permission. Self care should never be viewed as just a treat. It should be viewed as the thing that keeps us vibrant, renewed and ready to serve the world in the best way we can. Please, take this thought with you today: "You can only give others what you give yourself." Give yourself the gift of time to breathe, the gift of reflection, and the gift of time to honor yourself. -always lifting your LIFE, Laura
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I urge you to go on social media with a purpose. Instead of falling prey to mindless scrolling, go on and DELETE. If someone always posts things that make you feel bad about yourself, get rid of them! They will have NO idea. Just do it. Go on social media with the purpose of creating the most motivational and nurturing environment you can. Un-follow the half naked gym selfies, the "better than thou" posts, the posts that only show highlights. They don't deserve to be in your life. This is YOUR YEAR and they shouldn't share in any part of it.
-Always lifting you life, Laura PS: I you're looking for someone to add to your nurturing social media environment, add me on Instagram and Facebook (links at right). If you want even more motivational support, make sure to check out my confidence coaching program! 
I am not at all the girl today that I was in high school. Nope. I am SO FAR from that girl. In high school I was never the “popular girl”, “no guys liked me” and I was too scared to try anything outside my comfort zone. I was too scared to make new friends or even think for myself really. I had no confidence to trust in my own wants. All that time feeling “less than” led me to view college as finally getting a clean slate, a blank canvas to work with, much like how many of us view a new year. Although I was ready to leave my sheltered life, I was still so scared.
With this clean slate of college in sight, I was determined to change the way people viewed me. I was determined to no longer be the “fat girl”, the “shy girl”, the “sheltered girl”. Now I’m not going to lie to you all, my journey to confidence didn’t start with lifting weights but it was definitely the turning point in my success. Things started slowly, because for me, I actually LOST the freshman 15 rather than gained it. I was so sedentary in high school and had absolutely no healthy muscle mass, so the simple act of walking through a hilly campus made a big change for me. With the loss of weight, I started noticing some things... like GLANCES. FROM GUYS. Yes, guys started noticing me. I know, I know, I should NOT be saying that the way men look at us is the only reason we should feel worth, but I would be lying if I said it didn’t help me when I was at my lowest and most scared point. It did. Those glances gave me the hope that my work was not futile. If you’ve read any of the other pages on my site, you already know that appearance is not the primary reason I advise women to workout, but back then, for me, it was. I wanted to finally be the fit girl, the thin girl, the healthy girl. So, those first glances from guys led me to incessant hours of cardio at the gym, the same way most of us start out our fitness journeys. I woke up super early, went to the school gym when the average college kid was still asleep or hungover and I used the elliptical for a brain numbing hour. I would then go to the dining hall and eat the healthiest meal I could, again alone because I didn’t have the confidence to talk to anyone new. I continued this cardio cycle for a few months until one of my friends took notice and said “hey why don’t you workout with me and my boyfriend at the gym!” My immediate reaction was “UH NO, I am still too fat to touch dumbbells”. She assured me that one day would not hurt, so I begrudgingly joined her fit self and her boyfriend's fit self... Well, that workout changed my life. I mean, yes, the insane soreness changed my life, but that day was when I realized that weight training was a skill. It took thought, it could be intellectual, it was therapeutic, and most importantly, it was EMPOWERING. I was hooked. Every waking moment from then on was spent thinking of my next workout, how to pair exercises together, how to get the best bang for my buck in the gym. I was single at the time, so I went four days a week to lift, gathered as much information as I could and spent the rest of my time with the mantra "lift, eat, sleep, repeat." By lifting weights, I was forced to venture out into the “men’s section” of the gym, and although I was received by the bros with even more looks, something had changed inside me. Instead of these looks inciting happiness, they incited a desire to move past their approval, to only focus on the approval of myself. When you’re a girl in the weights section, you’re only able to compete with yourself really... all you can do is just be better than you were the day before. That became my mantra eventually. Simply remembering the fact that each day I was closer to my goal than the day before was what kept me going, despite not having anyone to share it with. All I wanted to do was go to the gym, get stronger, hone my skills and keep learning. I remember vividly the day when I was at the grocery and got up from picking something from the bottom shelf. I was able to squat back up with ease. I was finally making change that cardio alone was not doing. For the first time ever in my life, I was able to walk through a crowded place and hold my head high. I was able to laugh and not care if my face looked weird. I was able to be alone and not feel judged. I was able to love myself for who I was at that exact moment. I was able to focus on the journey to my goal. I didn’t care if others liked me or approved of what I was doing. What mattered was continuing the amazing energy that was growing inside of me. If my story inspired you, please reach out to me, I would love to hear your story! If you need help achieving the same thing I did, please take a look at my workout cycles or confidence coaching, they will definitely get you on your way towards confidence. -Always lifting your life, Laura
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Now you're probably thinking, "Uh, just one? Why? Isn't this when you should be telling me to go tackle all my goals and start the year off strong?" Well, yes, that is all true... The beginning of a new year is a great time to harness motivation after we have drank/ate/sat around too much over the holidays, but there is another truth there that no one really wants to think about. The reality is...The reality is, most people jump in to the new year with WAY too many changes/additions/removals on their list. We have all done it, myself included! Think about it this way, isn't that how it goes at the gym at the beginning of the year? Those first few weeks, EVERYONE is there, crushing as many goals as they can. But... life catches up with them and all the new habits start getting harder to manage. Where do all those gym goers go after that? They stay home because they quit, frustrated with themselves and farther behind than they were when they started. Creating a healthy lifestyle takes timeCreating a healthy lifestyle takes time and it is very easy to get burnt out if you take on too many things at once. So, I ask you to NOT be one of those New Year gym goers. I ask you to be the person who chooses your resolutions wisely. That means, you pick ONE thing to start on. Just one and START there. Resolutions don't have to happen only at the beginning of the year, they can start any day you want them to. Pick your ONE resolution for the start of the year. Once that has become a habit, make another resolution. Who cares if it's April, all that matters is you mastered what you wanted to and still have the stamina and willpower to achieve another goal.
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AuthorMy name is Laura and I help overly tired 20something women overhaul their lives, energy and confidence without overwhelm. Categories
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DISCLAIMER:
Although I am a Certified Personal Trainer through the National Academy of Sports Medicine and write to the best of my knowledge on fitness, nutrition and lifestyle practices, I cannot be made liable to know all information on a particular subject. Knowledge gained through this blog is to be used at your own risk and all lifestyle changes should be discussed with a doctor before starting. I am also a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. I do receive a small reimbursement for sales made through the links provided on my blog.  |
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