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Training with Your Smart Phone– Fitness Apps

February 21, 2018 / Jill McCauslin / 10 Comments

Today I’m thinking about fitness apps. In one of our recent podcasts, I made the comment that I like to be told what to do for my workouts. Sometimes I use a personal trainer to keep me on track. That’s not always an option and not everyone has the resources for hiring a trainer or doesn’t have a trainer close by. Of course, you can figure out something to do on your own but if you’re like me, and want that little bit of extra guidance, what do you do?

I realized this weekend that I have several apps on my phone that I use for workout routines so I thought I’d share some of them with you. Presumably, most of us have found different apps so please feel free to share the ones you like in the comments below. The ones that I’m listing are free though many of them have premium membership if you’re willing to pay a fee.

I’ve always used an Android phone so these apps are all available in the Google Play Store. I’m assuming most of them are also available for the iPhone.

Mixed Training

Fitbit Coach: This is part of the Fitbit family. It provides a wide range of workouts with instructions, including times and ratings of easy, medium, and hard. (I noticed some easy mediums and medium hards in there too.) Obviously, Fitbit is best known for counting steps but Fitbit Coach includes both strength and cardio workouts. There’s a lot of good advice in this one.

SparkPeople provides a lot of training videos and exercise routines. I tend to think of this site as more of a weight loss site but they provide exercises. SparkPeople does have an app so you’re not tied to a desktop.

Strength

7 Minute Workout: This app is put out by Wahoo Fitness and is meant to be used with their heart rate equipment but you can download and use this app without any equipment. This is a basic full-body workout that can easily be done at home. If you have seven minutes, do this. If you have 14 minutes, do it twice.

Scientific 7 Minute Workout: This is the app that I believe New York Times promoted. This includes options to set the length of breaks between exercises. It also is a basic full-body workout. In fact, I think these two 7 minute workout apps have the exact same workout. You can check out both apps. I noticed that this one has a fair amount of advertising in it but also has a timer and the ability to set it to multiple rounds.

Stronglifts 5×5: This app is a good option if you want to do the standard lifts. It is designed to do five main lifts in sets of five:

squat
deadlift
bench press
row
overhead press

This app asks you a few start up questions and then:

tells you what to do
suggests the weight to use
provides instructions on how to do the lifts
tracks your workouts too
recommends you when to increase the weight.

JEFIT: This app has a wider range of workouts than the 5×5. The beginner routine follows a traditional weight lifting schedule of days divided into:

chest and triceps
back, biceps, and forearm
shoulders and legs
abs

This app tracks what you do and provides instructions on how to do the lifts. You can find workouts of increasing difficulty. I think this is an excellent choice for those us looking for something to use in the gym.

Running

Get Running is a couch to 5K type app published by Splendid Things. I used this app to learn how to run. It really worked even though I had to repeat weeks sometimes because I wasn’t ready to progress. So, instead of taking 12 weeks, it probably took me closer to 18 weeks to run for 30 minutes straight. I love the woman’s voice on this: she has a charming British accent and is enthusiastic without being mushy. She also doesn’t speak all the time. As the runs get longer, you hear her less often. I keep this app because I find it useful now for running intervals. Plus I just like her voice.

RunKeeper tracks your runs but also includes training programs that you can access from your phone. You can select different distances that you’re training for and get a plan.

Map My Run lets you (you guessed it!) map your run. You can track your runs and get feedback on your performance.

Strava lets you track bike rides and running. It also provides a social media service; you can see your friends’ workouts and update your own via your Fitbit, Apple Watch, Garmin, or other sports watch.

This is a pretty good sized list and now that I’ve made it, I begin to understand why the guy at the phone store once called me the Queen of Apps. However, I suspect my list is a drop in the bucket, so feel free to share the apps that you like. These are great ways to track your performance and get lots of support, regardless of your sport.

Less than 100 Days to Go – Weekly Wrap Up

February 19, 2018 / Chris Brown / 0 Comments

This week I got more serious about my training program for preparing to run the Cleveland half marathon on May 20th. Something about seeing less than 100 days on the count down clock makes me realize I better get on the bus, my rear in gear and work the plan!

My week, of course, did not exactly follow the plan, but I managed to get in some strength, conditioning, stretching and running in this week.

– Monday – got a good hour of spinning for cross training. Great music and heavy hills (resistance on the knob.)

– Tuesday – too much desk time. This resulted in a very satisfying yoga workout (via youtube videos) as well as important balance work. I specifically work on my ankles and calves to help with my reoccurring Achilles tendonitis.

– Wednesday – up early (4:30 am.) Busy circumstances required that I only got 10 or 15 minutes cardio at a time. Taking the stairs is my “go to” on a day like this and it always gets the heart pounding – 7 flights, three separate times, plus a fast 500 steps to the parking deck twice. Glad I wore my Brooks Ghost shoes.

– Thursday – Rest day with only 38 active minutes and almost 8,000 steps spread out pretty evenly during the day. I think the 8 floors of stairs were a just a result of catching up on laundry.

– Friday – 30 minutes of spinning and 30 minutes of body weight workout (burpees, side planks, side lunge, squats, hold the squat, v-ups, triceps)

– Saturday – walk/run the indoor track for 30 minutes, then 10 minutes on the treadmill and 45 minutes of full body (core, arms and legs) sitting, bouncing and “dancing” on an inflatable exercise ball to peppy music. I know that going to the grocery store when you’re starving is never a good idea, so I was glad I brought some protein powder with me to mix in my water to hold off the hunger pangs.

– Sunday – Beautiful spring like weather in Ohio means outside I go! That’s what I’m talking about!! I got in 4 miles with an easy, steady pace. It was a great run and I felt I could have done double the distance, but I know I’ve got to build the distance over several weeks! The photo looked a bit wet, because my phone got fogged up from me sweating – I sweat no matter what the temperature!

– BONUS: Sunday night Jill and I recorded an awesome podcast with a powerful woman who is a personal trainer and gym owner. Check back later for the release in Becoming Elli – fit, strong women over 50 – podcast #4.

Are you training for a goal in less than 100 days? Let us know how you’re doing on your quest to become more like Elli – fit and strong. Leave a message in the comments.

Reducing Painful Achilles Tendonitis Episodes

February 17, 2018 / Chris Brown / 5 Comments

I have to be careful about Achilles Tendonitis. Some people call it Achilles Heel.

In 2006 I walked around the local Girl Scout camp all weekend in mud boots. Without a support lining! High arches and too much weight turned a bonding experience with my daughter and her troop into a long painful education about a tendon called Achilles. What is Achilles Tendonitis? If you’ve never heard of it, you probably haven’t had a problem with it. The Achilles Tendon connects the calf muscles to the bone on the heel. The “itis” part means chronically inflamed. It can be painful, at least that has been my experience.

During that year, it got pretty bad, to the point I didn’t want to stand up and walk across the room. When I would first wake up, it hurt. During the night, it would stiffen. Even now during sleep my toes tend to relax and point out, so when I step out of bed, my heel lands on the floor, stretching the tendon and pulling it. I gained a lot of weight that year and ended up going to a sports doctor, who sent me to physical therapy. That helped quite a bit. Twelve sessions of various exercises and treatments got me moving again.

Then, about a year later when I was consulting my family doctor for a sinus infection, he noticed I was limping. So, he sent me to another round of therapy, which greatly improved it. Five years later, Achilles Tendonitis started coming back again. I got myself to a Sport Chiropractic doctor who treated it before things got bad and gave me a series of exercises to do consistently at home, which has really helped.

What causes Achilles Tendonitis?

For me, it’s a combination of things. Some things I can do to improve the situation. Other things I’m stuck with.

- Too much weight – Having to carry around extra pounds makes it hard on all my joints, tendons and ligaments. I guess that is no surprise to anyone.
- High arches – Can’t change genetics.
- Tight calves – Bouncing on my toes tends to tighten my calf muscle. It’s like I can almost feel it tighten with each up and down. My calf muscle gets tight which in turn pulls too hard on my tendon. I avoid the bouncing step moves in Zumba and don’t do a regular jump rope jumping where you take off from your toes and land again on toes. I tend to take off and land on one foot at a time instead of both toes each time.

I prefer prevention to treatment. Strengthening my ankles in particular, really seems to help. Conditioning helps the little muscles in my feet.

What works for me to combat my Achilles Tendonitis?

I do a variety of things to keep it at bay. I do other things when I have a flair up. This is what works for me:

- Balance exercise – I start by standing on one foot on the floor. Then swing my leg. Progress to a pillow. Without my shoe. Then a stability cushion. And a bosu ball. I stand next to a chair or wall to catch myself. Building strength in those little muscles in my feet has made a huge difference. It also has helped me not to take a spill on the ice during the winter and helps me catch myself when one of our cats affectionately tries its very best to trip me in the morning!
- Massage – a good sports massage helps to attack that one calf muscle that still tends to get too tight. I also do a self massage with a tennis ball or lacrosse ball and a roller on the calf muscle which helps to release the tightness and not lead to that constant pull on my Achilles.
- Stretching – After a workout when my body is limber, I slowly lower my heels while standing on a step, and then raise back up to lower again (only when my Achilles tendon is healthy, not when it is sore and swollen.) There is an old Swedish study which followed two groups. The group that did this exercise improved. The other group not so much.
- Physical Therapy – when it gets bad, I’ll go to my doctor and have had a series of things: ultrasound, Graston technique (painful but works) and an inflatable massaging boot. Plus exercises to do at home.
- Strengthening – I’ve found that consistent strength and conditioning – my ankles, my glutes and my core – really seems to improve my luck with my Achilles tendon. I like to use the stability cushion; it helps to strengthen my ankles.
- Shoes – I use inserts in most of my shoes, especially the mud boots. I have a pair of expensive insoles designed for ski boots always in my mud boots. I use SuperFeet insoles in my running shoes. I do NOT wear flip flops because there is zero support and the chance of tripping and pulling tendon/muscle/ligament etc. is huge with flip flops and me. I buy good supporting shoes over cute shoes. And I am very picky about sandals.
- Warm Up – before doing anything, especially running, walking, hiking, working out in general, I try to do a dynamic warm up of mild stretching to get some blood flowing to the calves and massage my tendons.
- Ice/heat – after a long run, I put a bag of frozen peas under my tendon and prop my leg up. Just for a short time. Then I move my ankle around, and alternate ice with a warm rice bag. The idea of the ice is to reduce swelling. The warm rice bag helps with blood flow.
- Tape – (update) I’ve had some success with using kinesiology tape and have tried different patterns around my ankle.

I use a variety of tools including the foam roller, pillow, stability cushion, bosu ball, lacrosse ball/tennis ball and stair steps with a railing. These tools are all part of my on-going effort to strengthen the tendons and ligaments.

How about you? Do you deal with Achilles issues? Have a suggestion on how to strengthen, stretch or otherwise manage this tendon? Please let me know by leaving a message below in the comments!

Disclaimer: I am not a doctor or an expert on Achilles Tendonitis. I am just sharing my experiences with treating it and avoiding it. Consult your doctor or physical therapist.

Making Your Own Walking Desk

February 15, 2018 / Jill McCauslin / 1 Comment

I know that it is 2018 and that now bicycle desks are becoming the hot thing and that walking desks are so 2015 but today I’m feeling very pleased with myself. I own a lovely treadmill that I bought last year on a Black Friday deal. I use it for running indoors when I don’t go to the gym and for walking in the evening sometimes while I’m watching TV and need to get in some steps. So let me tell you about making a walking desk.

This treadmill takes up a lot of space in my family room so I feel that if it’s going to sit here taking up floor space and represent a significant investment in fitness, I should use it more. I decided I need a walking desk.

I looked at buying a tray to put on it to hold a laptop. I didn’t feel like investing a few hundred dollars on something. I knew that Chris (as in my Becoming Elli partner) rigged up a stand for her treadmill so she can walk while doing email and other tasks. I decided that I had to be able to come up with something similar.

My treadmill is big so I looked around my house for something that I could use. I tried a couple of things and nothing was wide enough. I began to search through closets and voila! inspiration struck.

I found a leaf to my kitchen table tucked away in a closet. The table is in bad shape after years of being used as both a table and the dumping ground for everything that comes into the house. The leaf is in great condition but if something happens to it, I’m not too concerned because it still looks better than the table.

Making my walking desk

My New Walking Desk

I laid the leaf across the walking bars and put my wireless keyboard and mouse on it. I have the laptop across the room, hooked up to the large screen TV. I can type on the keyboard while walking on the treadmill, see the screen easily, and leave the laptop safely sitting on a stationary table.

I also can forget the extra keyboard and the TV and just put the laptop on the shelf. It makes the screen a little low but it’s closer to me. That might be better for detail work.

An easy do-it-yourself solution! I love solving problems without help from anyone. Well, maybe some Google help and inspiration from Chris but the creativity is all mine.

Anyone else have any creative ideas on how to get fitness — in whatever form — into your life? If so, feel free to share. I’d love to see them. Also, if I helped you figure out how to get a walking desk, share that too.

Turning 50 and Getting Fit – Becoming Elli Podcast Episode 3

February 13, 2018 / Chris Brown / 2 Comments

Turning 50 and getting fit

In episode 3 of the Becoming Elli Podcast, Jill and Chris discuss how they lost weight, got into working out and what they did when they started. They explore a variety of topics about getting stronger and fit as well as what worked for them and what they learned to avoid.

Turning 50 and Getting Fit – Discussion topics:

Starting regular exercise after losing weight
Using weights
Using personal trainers
Staying motivated
Class exercises
Bike riding outside
Achilles heel injury
How work out plans are like a recipe
Weight and losing it
Weight Watchers
Community
Avoiding cookies and trigger foods
Regular food
Weight maintenance

Helpful Tips:
How to maintain healthy food diet while having fun with friends.

Please leave a comment below about the podcast to let us know your thoughts. Is there one of the topics we mentioned that you’d like to explore further? Do you agree (or disagree) with the thoughts we shared? Let us know!

Maintaining Weight Loss – Consistency Over Intensity

February 10, 2018 / Chris Brown / 0 Comments

During the winter months, it can be difficult to stay the course for maintaining weight loss. Long dark nights. Cold blustery weather.

We are almost six weeks into New Year’s Resolutions and I find that I need a reminder about what I promised myself.

Maintaining weight loss. Developing muscle strength. Cultivating good eating habits.

Already this year I’ve not been to the gym on a regular basis as much as I intended. Maybe two days a week instead of my usual four or five.

Generally I go skiing down the slopes at a nearby resort during the winter months. This year I haven’t been outside as much as I’ve wanted to, partly due to sub freezing weather the early part of January. Then I’ve also been dealing with an unexpected schedule, requiring me to be out of town and away from home. Consistent eating habits are more of a challenge when I’m away.

I am reminded that fitness is not a race. The ocean smooths large rocks into tiny grains of sand by consistently waves washing in and out.

My big goal this year is to stay consistent with exercise and healthy eating habits. I know that this will help me with maintaining my weight loss.

Consistency Over Intensity

For 2018, I’ve picked a phrase that I want to focus on: Consistency Over Intensity. It kinda follows that mantra of many marathon runners – just put one foot in front of the other.

I think about this when I push snow around on the driveway. Shoveling some snow has helped me get steps when I really hadn’t expected to get some. I talked about that in our recent podcast episode 2. When my son was in high school, it became his job to shovel the snow on the walks and the drive. When he went away to college I returned to snow removal duties. The result was one of the rude reminders of being out of shape. By consistently getting my steps, challenging myself and going to the gym to get exercise, I’m now able to easily spend 30 minutes clearing the snow, without any problem.

I was reminded of consistency over intensity when I read a post in Weighty Matters from a Canadian doctor who writes about the food industry. “And I tell people, day in and day out, that if they’re curious about how they’re doing, the answer to that question isn’t how much they weigh, how much they’ve lost, how their clothing fits, how they feel physically, or how they feel mentally. Rather I tell them that if they want to know how they’re doing, they have to reflect on what they’re actually doing…”

Going skiing is fun. It requires a lot of gear. Fitting into those same pair of ski pants is one indication that I’m maintaining my weight loss.

We all know it is so important to stay mobile, flexible, strong and fit. Lately I have been especially reminded of that when I’ve had recent unexpected challenges of caring for a relative. By keeping myself healthy, fit and strong, I’m able to be there to help others.

Having a “go-to” exercise routine helps replace that dragged out feeling of tiredness with the powerful feel good hormones that are released after exercising – dopamine and endorphins. This keeps me coming back for more.

Being more fit and strong just feels good. It allows me to do things that I find really difficult. I guess that’s called a feeling of self-confidence, but it’s not exactly that.

Consistent change = Positive Progress

I find that too much intensity leaves me feeling a bit overwhelmed. All or nothing dieting. Over the top exercise. Too many rules and changes. I simply won’t stick with it if the plan is too drastic. I need to stay the course. Keep on keeping on.

Sometimes consistency feels boring. I’m tempted to switch out with something “not so good.” Just this once. Special occasion. (Why does it sometimes seem that there is a special occasion more often than a regular day?) Birthdays, holidays, happy times, sad times. Friday night TGIF. Sunday Funday. Stressed-out-Monday. It’s easy to make exceptions, isn’t it?

I know in my heart that consistency is the key to maintaining a weight loss. Intensity comes and goes. Heck, I know that too much intensity can easily lead to injury. And if I’m not consistent with my recovery strategies I can end up having a problem.

Motivation wanes. Huge goals overwhelm, but I know when I have a good step-by-step plan, that I can do consistently, I can reach goals that I never thought possible. For instance, back 10 years ago, I never would have dreamed that I could have run a half marathon or bike 150 mile in a weekend.

I’ve come to realize that the way to make it work is to get a good plan and work it.

At one point I liked the phrase “when the going gets tough, the tough get going.” I helped me to dig in, knuckle down and do something I was struggling with. I’m not exactly sure when my brain started completing that saying with my own “yeah, right out the door!” Some how the cynical side of my self talk popped in. It probably when was I was digging too deep, white knuckling too hard and finding that my consistency was replaced with too much intensity.

I have several strategies (or maybe they are actually tactics) for maintaining weight loss that have worked pretty well for me in the six plus years that I’ve managed to keep the weight off. And since I’ve become an exercise lover (athlete?) I’ve found that recovery and pacing are part of my training too. I’m working on an article to share with you in the future. More about that at another time.

Now it’s your turn. Tell me:

What do you do consistently to help you to get fit and strong? Or stay fit and strong? Are you working on your New Years Resolution consistently?
What is your motivation for maintaining weight loss?
Remember that song “Keep on Keeping On”? What phrase or mantra is in your head that you repeat over to yourself?

Nutrition and the Best of Diet Writing 2017: Check It Out

February 8, 2018 / Jill McCauslin / 0 Comments

There’s tons of information on the internet about diets. Oh my, I think diet information is only behind pornography in popularity for internet searches. I confess, I like reading some of it. even if I roll my eyes at what some people put out there. Specifically, there’s a lot of discussion about nutrition and what we should eat and less writing about diet.

A good source for information about nutrition that seems to be pretty reliable and unbiased is the Nutrition Wonk blog and website. This site provides lots of detailed information about studies and nutrition science. Here’s their description of the site:

This is a site for the folks who love nutrition as much as they love food.

Nutrition Wonk gets into the weeds of nutrition science, old and new, to examine protocols, outcomes, and historical contexts for nutrition claims.

Nutrition professionals so often need to simplify nutrition science to bullet points. At Nutrition Wonk, we do the opposite. It’s a site for people who ask, “but why?” and want to know how the mouse study gets made.

The most recent post on this blog is The Best Diet Writing 2017 (February 4, 2018 Katherine @NutritionWonk). I really liked her list and recommend checking some of this writing out. (I know that you’re going to have to click on this link and then click on her links but I still think it’s a good list and I want to share.)

The first book in this list is Hunger: A Memoir of (My) Body by Roxane Gay. I haven’t read this book yet but I saw Roxane Gay speak last year. She was fantastic: funny and articulate and well aware that she is a large woman. I want to read this book based solely on her talk.

Do you have any good diet writing or even food writing that you want to share? If so, add it in the comments.

Chris and Jill are the hosts of the Becoming Elli Podcast.

Meet The Hosts of the Becoming Elli Podcast – Episode #2

February 2, 2018 / Chris Brown / 9 Comments

Episode number 2 of the Becoming Elli podcast introduces Chris Brown and Jill McCauslin, the hosts and publishers of Becoming Elli – where women over 50 inspire each other to become fit and strong.

This episode gives a short background on the hosts and provides an idea of what the Becoming Elli podcast, website and community will focus on. It also includes ideas on how to find workout friends.

In episode #2 Meet the Hosts of the Becoming Elli Podcast we discuss:

How we got inspired to create Becoming Elli
Why is it called Becoming Elli
Why becoming part of a fitness community makes such a big difference
Why we feel it’s important to develop a community of like-minded
How we are working toward becoming fit and strong
How we changed our attitudes towards food, exercise and being active
Tips Segment: How to meet other people to workout with

Links mentioned in this episode:

Strava.com – a website and an app for “athletes” who run and bike. Through an app on your phone you can become friends with other people and cheer them on with comments and “kudos”.
FitBit.com – a website and an app to track steps, calories used and work-outs. Uses wearable technology (zip or watch synced with your phone.)
MeetUp.com – a website that helps people in the same area with similar interests find each other (No, it’s not a dating app!)
Becoming Elli Facebook group – We are considering creating a closed Facebook group where the Becoming Elli community can meet to inspire each other and share info. Please email us with your thoughts or leave a comment below.Thanks for listening!

We’re participating in the Weekly Wrap to tie in with other fitness sites:

Linking up with the Weekly Wrap sponsored by Holly and Wendy.

Healthy Chili on a Chilly Day

February 1, 2018 / Chris Brown / 0 Comments

I love a warm bowl of chili on a chilly day when the weather is beyond brisk and down right cold. Here’s my quick and easy go-to chili recipe that I find is both tasty and healthy. I like to use grass fed beef, it has little grease and tastes better to me. I love this on days when the temperature is below freezing outside!

Ingredients:

1 Tbsp olive oil
1 medium onion – diced (or chunked)
1 sweet red pepper – diced (or chunked)
1/4 pound of beef
1 (15 oz) can of kidney beans – drained & rinsed
1 can of water (I use the kidney bean can as the measuring can)
1 can of Ro*tel diced tomatoes with chopped green chilies
1 shake of cinnamon

Heat the olive oil on medium heat and add the onion. I like to use a deep frying pan so I can make the entire chili using only one pan. (Less to clean up later.) Stir the onions lightly until almost translucent. (I think that is called saute, right?) Add red pepper for another minute or two. Remove both and put in small bowl. Sometimes I make the onions and peppers small, but other times when I make it, I like chunks of veggies. So it ends up more like a chili stew.

Brown the ground beef. Separate it as you cook it on medium heat. Add the onions and peppers back into the pan. Drain and rinse the kidney beans and add to beef mixture. Add a can of water. Add diced tomatoes.

Simmer. Add a shake or two of cinnamon to taste. That’s my *secret* ingredient. Cook on medium heat for about 10 minutes to let the favors mix together. I like to have it with some shredded cheddar cheese on top or over a small bowl of whole grain spaghetti. (I use the same bowl that I put the onions and peppers in while the ground beef was browning.)

If you like it a little more spicy, you can add some chili powder. Some people like to saute some garlic before they brown the meat. If your meat has a lot of fat, you may want to drain before adding in the onions and peppers. Or you might want more or less water. Or add some tomato sauce.

Adding more vegetables makes it more bulky and more healthy in my opinion. Ive been known to microwave sliced carrots and celery to add. Or stir in some spinach for more nutrition.

Everyone I talk with about chili has their own favorite recipe or ingredient for making a delicious bowl of chili. What’s yours?

Ten Ways to Avoid the Gym

January 28, 2018 / Jill McCauslin / 2 Comments

So, let’s say your idea of fun is not going to the gym and working out but you know you need to get some exercise to stay healthy. How do you avoid gym? Whether it’s because you don’t have a gym nearby, you don’t want to spend the money on gym membership, or you just don’t like gyms, you still need to get some exercise, right? We all know that fitness depends on moving our bodies. What should you do? I have some ideas to share.

Get a Fitbit and count your steps. We all hear this, get 10,000 steps a day. Well, get a Fitbit or some other step counter (pedometer, Apple Watch, Garmin watch) and see how many steps you get in a day. I was shocked when I first started to track my steps. Working in an office was not conducive to walking. If you’re only walking 2,000 to 3,000 steps a day, you probably shouldn’t make your first goal 10,000 steps. Instead, add 1,000 steps to what you walk normally and see if you can get that. Continue to bump up your goal until you get to the level you want and can meet it frequently.I adjust my goal for steps depending on what’s going on in my life. These days, I try not to lower my goal below 10,000 steps but if I’m in a period where I can walk a lot, I’ll bump my goal up. Then, if I know that I’m entering a period where just getting the 10,000 steps is a challenge, I’ll reset my goal.
The important thing to remember is that you get to control those goals.

Nunu on a hike.
Continuing with the walking theme, join a hiking club and get in some lengthy walks and enjoy nature. This can be an excellent way to meet people and to enjoy some exercise without having to really think about it being exercise. If you have a dog who likes to walk, take him along with you. Dogs make great hiking companions.
There are other kinds of clubs you can join. There are biking clubs and skiing clubs. All of these are a great way to combine social activities with fitness. Ride your bike, go skiing, do whatever appeals to you and that you can find a club. I just recently learned of a mountain climbing club near me. I’m in Ohio and there’s not a lot of mountain climbing here but it turns out, this group meets at a local wilderness supply store and uses their climbing wall.
Think about the things that you enjoyed as a kid or teenager. If you loved playing sports, look for some adult leagues for baseball or softball, basketball, soccer, or touch football. Many recreation departments in different towns offer sport activities for adults. If you think you want to do this, check out the team and make sure that they play at the level you’re looking for. Don’t forget bowling. The last time I went bowling, I was shocked at how much I had to use my arms. That’s a serious arm workout.
Maybe you loved dance as a kid. If so, many dance studios and rec departments offer dance classes for adults. You can find all types of dance available to you. Whether it’s ballet, tap, or ballroom dancing, put on your dancing shoes and enjoy!
Dance
Don’t forget sports such as golf and tennis. These can be great ways to get fit. Look for local leagues to join.
Check out yoga studios or yoga classes offered through rec departments or churches. You’ll often find places that offer yoga classes that are reasonably priced and set up for those of us who are as flexible as we once were. A lot of barre places have opened. These are a combination of ballet, yoga, and Pilates and uses a ballet barre for balance. This might be a good option for you.
In the same vein, Jazzercise classes or similar types of classes are offered in a variety of locations. This might be a good solution to doing something without having to join a gym. I just recently saw a place that is offering a class called Blessercise. It’s a religious based fitness class and was housed in a small retail area. You just pay by the class or pay for a monthly membership.
Let’s not forget the favorites of running and bicycling. Neither require a membership to anything and you can do both without a lot of preparation. A good pair of running shoes is the minimum requirement for running and a bike and helmet works for bicycling.
Chris Running
If you really want to just do a workout in the comfort of your home, check out what’s available online for help. Many women enjoy Leslie Sansone. You can buy a DVD or borrow one from your local library or check her out on YouTube. You can get some exercise equipment to use at home. Many people enjoy rebounders at home. Rebounders are like mini-trampolines. Others like to have some dumb bells at home for workouts. Don’t forget simple things like jump ropes. You can invest more money and get a treadmill or elliptical or even a Pilates Reformer machine. If you don’t want to invest in any equipment, do body weight exercises like pushups, lunges, and squats.
Jump rope

I’m sure there are lots of ways that I’ve not thought of to get exercise without joining a gym. Feel free to share what you do. We all need help on our way to becoming like Elli.