Fit Villains: Selfish, Shameless, Sassy, Fitness.

This is hilarious, lol.

To be honest, I rarely see women with those tiny dumbbells anymore but I have a sneaking suspicion they’re still getting used (they’re always restocking at my local fitness store). Many women still use them because it’s easier, they’re scared of lifting heavier or because that’s all they have at hand.

When you have access to heavier equipment, you’ll use it. It’s one thing to want to lift heavier. It’s another to make it happen.

Ladies of the at-home fitness crowd, I urge you: go for it! If the thought of a LOT heavier scares you, just a little heavier is fine. For now. :)

I won’t preach about how heavy or what you should or shouldn’t aim for (and wholeheartedly concede that MANY DVD programs call for lighter weights/endurance work - they do serve a purpose). But I will say that if your weights are under 8lbs AND you’ve been using the same ones for over 3 months (or years. Yup, it happens), it’s time to spend the money and invest in something HEAVIER.

It’s a stepping stone. A gateway “drug”.

My progression…

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While it doesn’t apply to everything, when it comes to exercise mats, sometimes the old saying is true: bigger IS better. :)

At 5ft 2in, you wouldn’t think I’d need a larger mat than the standard 6-footer. But when you like to move as much as I do, the more room you have, the better your workout. At times, I feel confined by my regular mats and larger mats give me more options for bad ass fitness at home.

For a long time, I used to set up my mats side by side, which was both awesome and a little dangerous. While staying on one mat is fairly easy, if you’re moving laterally between two, things tend to slip. I have other floor mats which were ‘okay’, but weren’t as comfortable or user friendly as yoga mats (they tended to roll up into themselves: I’d have to keep dumbbells on each corner to keep it from curling up while I moved). Until recently, there weren’t many floor mat options that had the same texture & cushioning as my yoga mats. But there are now! :)

Namaste-yay!

WHY Big Yoga Mats Rock So Much

1. They allow for full movement without feeling confined to a smaller space. While smaller mats maximize space in the studio, they don’t always allow you to maximize your workout.
2. They save your floors from your heavier equipment (dumbbells, barbells etc).
3. They allow for greater range of motion (moves like floor rolls into mountain climbers, walking pushups, etc).
4. They create a sound barrier. Cushioning is GLORIOUS if you’re trying to be discreet. At home workouts like INSANITY, P90X and Rip 60 are easy to fit entirely on a larger mat.
5. Taller folks often have trouble on regular sized mats. Larger mats may feel more comfortable.
6. There’s room for two! Buddy workouts!

Large mats are popping up everywhere (probably NOT in your overcrowded class, but everywhere else), so there are more options available than ever before. The one pictured above is Square36 - The Oversize Yoga Mat, which I like a LOT. It’s thick, 36 square feet (fits in most living rooms), durable and made of non-toxic materials. Because I use my mats for almost everything (weight work, stretching, cardio etc), it seems to fit my fitness a little better than other models. You can also search online for different big mat models that suit your budget.

Another option, though it’s not as large, is the round yoga mat. It offers many of the same benefits in terms of range of motion and is ideal for yoga, pilates & stretching. Round Yoga Pilates Mat.

The round mat is also slightly less expensive than other models (even less expensive than some regular mats). Plus, the design is really unique. Great way to stand out during outdoor yoga!

Sometimes, size does matter!

Do you have a large mat at home? How do you like it?

Its confusing to know what equipment and which products will help you reach your goals faster. I’ve invested in tons of at-home equipment, but more isn’t necessarily better. There are only a few tools that I use on a regular basis.

What must-have tools do you have at home?

I LOVE Body Rock TV workouts. They’re fast, effective, and suitable for all fitness levels (I know some of them look nutty, but don’t be intimidated! There are ways to modify everything and if you’re not sure how, ask me!).

When Body Rock first started, equipment was kept to a minimum and the workouts were mostly body weight based. While they still offer amazing body weight exercises, more and more of their workouts incorporate equipment that you may not have at home. This has left some Body Rockers feeling as though they can’t keep up and newbies confused about what to do. (Keep in mind, there’s no reason to feel that way! Most of the equipment based exercises have body weight alternatives that are just as effective).

When there’s a will, there’s a way. You can mimic the equipment if you don’t have them on hand, or simply do your own thing. But, since the gear they use aren’t items you’re likely to find at your local store, I’ve added links below to show you where to pick them up online. I really do LOVE my Body Rock equipment (and do recommend picking up a few), and they are the best option to make sure you have quality equipment that you’ll use for a LONG time. But when I started, their equipment wasn’t in my budget and I had to make do with what I had on hand.

Whether you’re looking to invest in something new, or trying to find alternatives that are in line with your budget, there are ways to get the same benefit from the workouts using materials you have around the house.

BODY ROCK TOOLS (and budget friendly ways to fake ‘em).

1. The Dip Station

It seems like every other Body Rock workout is using the dip station these days, and with good reason. It’s a versatile piece of equipment, with a range of exercises to keep your whole body challenged. It’s also easy to assemble and portable (unlike a chin up bar). From abs to reverse pushups, there’s little you can’t do with the dip station.

There are tons of expensive models out there (up to $200), but the Ultimate Body Press Dip Stand will run you less than half of that. (I’ve seen it for slightly cheaper on some other sites, but the shipping cost ends up making the purchase more expensive. The link above is for Amazon, and shipping is free for most locations, saving you more moola in the end - check out the details before you buy).

Fake It: Before I had my station, I used 2 sturdy surfaces & a metal broomstick rod (must be metal, or sturdy enough to support your weight. I don’t recommend wood or plastic - they snap and bend). I’d move my two couches back to back, and make a space for me to fit in between. The couches were sturdy and heavy enough that they didn’t move, which made me feel safe. I’d use the stick for reverse pullups, and just my hands on the back of the couches for ab work or leg lifts. Some kitchens have parallel counters that can also work, and chairs are another option (though it’s important you make sure they won’t move - weights at their bases, or up against the wall can work too. Tip: place a pillow or soft surface below you if you’re not sure that it will hold and be careful! I feel confident using mine, but I have no way to tell if your D.I.Y station is SAFE.

2. The Gymboss Interval Timer

Literally, a Body Rock staple (and something everyone should have). It’s lightweight, clips on, and is pre-programmable. Most Body Rock workouts follow the same interval patterns, so it’s unlikely you’ll need to change your timers for each workout. You can also invest in a Gymboss ARMBAND if your workout wear isn’t clip friendly. What sets it apart from a regular stopwatch is really just the beeps and being able to save the intervals: we respond better, push ourselves harder and get a better workout when there seems to be a sense of ‘urgency’. For less than $20, it’s not a bad investment and one you will use for a LONG time.

Fake it: interval timer Apps (including GymBoss), online programs and stopwatches are all easy & free options. Even egg timers can help, though it’s annoying to reset them. Personally, I find the beeps really motivating, so the App is the best free option for me (though I don’t like to have my phone with me at the gym: hence why the clip on timer is better for gym time).

3. The Sand Bag

Another Body Rock staple. The sandbag is different than weights, and you can swing it, push it, heave it, carry it on your shoulders and more. Because if it’s shape and weight distribution, it can target more muscle groups (instability) and is a wee bit more versatile (easier to throw on your back, do example). You also don’t have to worry about damaging your floors when you put it down. This model is the cheapest I’ve seen that comes WITH the weight (four packs of 10lbs, that you can insert yourself). Plus, it has handles.

Fake it: I used to wrap my dumbbells in pillows (literally put them INSIDE the pillow) and then stuff them in an old strudy gym bag. The handles weren’t usually strong enough, so I used old belts to wrap around the bag. It wasn’t pretty, and I can’t say I didn’t need to mend my bag from time to time, but for most moves it was a decent alternative. Spread the weight out evenly, use towels or pillows as a buffer, and reinforce the whole thing with a pillowcase before strapping on the belts.

Ugi Fitness Ball (8-12lbs)

The Ugi is another tool that Body Rockers can’t live without. Essentially, it’s like a medicine ball, but softer and squishier. It’s also portable, comes in a few colors, and is perfect for functional training.

Fake It: A regular medicine ball will do just fine and cost you significantly LESS, though it’s not as squishy. Small sized stability balls filled with sand/water can also mimic the Ugi (though I highly advise you tape/seal it up tighter with reinforcements. 

Is it possible to be in love with a website?

I wanted to share this deal, in case you still need to stock up on a few things (or want some new equipment to get in shape for bikini season). I’m psyched that I found this website a few years back. It’s saved me a ton of money PLUS I really like their stuff. I’m not a yogi, but I do find use for almost everything on their site (mats, bands, stability balls, DVD’s, gifts, jewelry…). I bought my two favorite mats there, a round yoga mat & a custom mat (you can custom print anything on it).

Needless to say, the site has eaten up many a paycheck. If you’re looking for new things and like online shopping, be sure to stop by. I friggin love it.

TEACHERS & INSTRUCTORS: You can save by buying in bulk. I got a 150ft roll of Thera-Bands® (resistance bands) for less than $40 and you can buy yoga mat rolls for cheap too.

 Yoga Accessories

Self Guiding Yoga Mats from Yoga Accessories 

Cost: $29.99 USD

Available in many colors & fitness styles, including maternity & golf exercises, basic stretching moves, pilates & yoga.

Great buy (if you’re mat-less) or makes a FABULOUS gift for someone who might just be starting out. They come in pink too!

High Quality Yoga Accessories at Unbeatable Prices