How to build your own gym for under $100

Save money by creating your own gym for under $100!

A lot of people are moving away from traditional gym memberships and embracing our great outdoors or working out at home.

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Must Have:

  • Gym Ball $10 at Kmart – also called stability ball or fit ball. They come in 3 sizes. 55cm for 150-160cm tall. 65cm for 160-180cm and 75cm for 180-195cm tall
  • Dumbbells fr $6 each at Kmart. For women starting out, I suggest having a set of 2, 3, 4 & 5 kgs
  • Yoga or exercise mat $10 at Kmart – the foam one at Kmart is really thick and durable
  • Resistance Bands fr $14.50 at Workout World – Buy a good quality otherwise they will snap. Workout world has some great ones
  • Skipping Rope $10

Nice to have:

  • Hook and jab pads fr $30 at Rebel Sport. Don’t buy mitts (mitts are for MMA). Buy proper boxing gloves to protect your hands (especially knuckles and wrists)
  • Boxing Heavy Bag $39 at Kmart. They vary in price but you can get good ones second hand
  • Kettlebells fr $10 each at Kmart

Tips:

  • Check out Gumtree, eBay, Trading Post for some wholesale and second hand gear
  • There are a lot of parks with outdoor gyms. Check your local council website for the names. Around Sydney CBD, we have Wentworth Park, Prince Alfred Park and Observatory Hill.

Do you have a favourite piece of equipment? Share them with me on Facebook or Instagram.

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How much protein do I need?

Protein is the secret to fat loss. 

You killed your workout. You’re on a high and now, you’re hungry. In this situation, most would be tempted to nom on a cronut than a porterhouse steak. The truth is, we need protein everyday and here is why.

Each time you workout, you break your muscle tissues down and it is essential to replenish your body – after all 75% of our body is made up of protein. Unfortunately, most women don’t have enough protein in their diets for many reasons:

  • There is a misconception protein increases body fat. This is further from the truth. Its what you eat with the protein that could be the culprit (the french fries along with half a bottle of tomato sauce – enough said).
  • Another reason for not having enough protein is that most of us don’t understand how much we actually need and not tracking it.

Me in Barcelona with Lean Steak

Me in Barcelona with Lean Steak

There are many benefits to increasing your protein intake including (but not limited to):

  • Protein increases your metabolism – it takes the body more energy to break down protein. Therefore, raising your metabolism and burning calories at the same time (oh yeah!!! multitasking to the max)
  • Protein makes you feel full and satisfied – protein increases insulin sensitivity and helps control hormones like leptin, helping to avoid hunger
  • Protein gives you sexy shape and tone – yes ladies, we all want that perky booty but spending hours at the gym is not enough. Protein aids in building muscle which gives you shape. It will not ‘bulk’ you because women don’t have the same amount of testosterone as men do which is needed to ‘bulk up’.

So, how much protein do I actually need?

Ok, get your calculators out. Research states that you need approximately 1.0-1.6 grams of protein for every Kg of your body weight. For example, if you are 60kgs, you will need about 60 to 96 grams of protein a day.

Best Sources of Protein:

Here are some sources of protein to consider for your next meal. I suggest tracking what you eat on an app such as my fitness pal to ensure you’re getting enough everyday.

  • Poultry including Chicken & Turkey (28g protein per 100grams)
  • Fish (salmon is my personal favourite at 22g protein per 100 grams)
  • Beef (choose grass fed where possible 30g protein per 150grams)
  • Lean Pork (choose free range pork. 21g protein per 100grams)
  • Eggs (choose free range. Not to be confused with cage free. A large egg contains 6g protein)
  • Whey protein powder (depending on the brand, one scoop can have 20-30 grams of protein)
  • Beans (all kinds – black beans have the most protein content at 15g in 1 cup)
  • Nuts (almonds and walnuts contain the most protein)
  • Dairy – full fat milk, Greek yogurt & cheese (almond milk does not count)

References:

Lemon PWR.:Protein and Amino Acid Requirements of the Strength Athlete.;Int J Sport Nutr , 1991;1;127-145