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We’ve been talking about finding the right gym this week. If you’ve read the first two parts, you should have a list of two or three final candidates in mind right now. Today, we’re going to go and work out at each of these gyms.

Getting In

First, don’t be afraid to ask for a free workout pass. Gyms want customers, that’s you, and they know that people want to try things out before they join. Most gyms will give you a pass for a free workout or two. If they don’t, you might want to see if any of your friends are members at this gym, since members can usually get others in for free. Make sure to let the gym know that you’re interested in joining rather than simply looking for a free workout. Explain to them that you really like this gym and are serious about becoming a member, but you want to try it before you buy it. Don’t be as ass! Be polite and nice. If they still won’t let you try it then scratch that one off your list.

Ok, so you’re in, what do you look for? Last time we talked about a brief tour of the gym, this time we’re going to go in depth. We’re basically looking for the same things we did during the brief visit, but this time we’re looking for more information.

Cleanliness - You’re trying to get healthy here, not find a new place to pick up infections and viruses. Remember, you’re looking for more than a surface impression here, you’re going for in depth info, so don’t be afraid to look behind the machine, or under the treadmill. Look for the following:

• Try out those weights, are they covered in mold?
• Get on that treadmill, are there sweat stains all over it?
• Lie down on that bench press, does it smell?
• Go to the locker rooms, do they look like they’ve been cleaned recently?
• Is there mold on the floor near the pool or sauna?

Maintenance - A well maintained gym is a safe gym. A badly maintained gym is one where you’re going to get hurt. So try out those machines and pay attention to how well maintained they are. Things to look for are:

• Weight machines that don’t move smoothly. As you exercise, weights should rise and fall smoothly, not in starts and fits.
• Treadmills and stair climbers that move smoothly. As you run on a treadmill it should not be starting and stopping. That kind of behavior will cause you to fall.
• Bike and ellipticals that are steady and sturdy. Does that stationary bike seat shake when you peddle? Are there loud thunks each time you swing your foot on the elliptical? Those are signs of badly maintained machines.
• Frayed cables on weight machines. That’s a major warning sign right there.
• Water fountains that work well - Hydration is very important as your work out and bad water fountains will cause you to drink less. Make sure they work well.

Other gym goers - Pay close attention to the people around you. What kind of people are working out at this gym? Is it a bunch of body builders looking to bulk up? Is it single moms working out after dropping kids at school? College students? You want a gym where you can feel comfortable, not uneasy. Things to look for:

• Gender - Is the gym leaning heavily to one side or another? This could be a problem. Women might have a hard time working out when 90% of the gym is staring at them while guys sometimes feel uneasy if the women next to them are benching more than they are. Sounds shallow but it’s true, and the better you feel at the gym the more likely you’ll go. Oh, and for those of you who think of the gym as a dating scene, I think you’re reading the wrong blog By the way, you don’t need a gym that’s just your gender, but a good balance is nice.
• Type of workout - Is everyone pumping iron instead of doing cardio? That’s great if you intend to lift weights but not so good if you want to improve your run speed. If your gym is focused on only one activity like boxing, it’s probably not a good place for you if you want variety. Again, you don’t need everyone around you to do the same things you are, but make sure the gym is well balanced.
• Attitude - When I first joined a gym I was scared to death of asking others for help. I was embarrassed of how out of shape I was and somehow scared that they would make fun of me. It turns out that this kind of thinking is pretty ridiculous. In the last three+ years of going to the gym, I have never had a bad experience with a fellow gym goer, but you may still want to check out the general mood of your local gym. This is easy to do, just ask for help and see what happens. Ask someone to spot you while you lift weights. Ask the person next to you for advice on which machine to use to workout a particular muscle. You should also do this with the gym’s staff to see how friendly and helpful they are.
• Crowding - Try to get a balanced workout across all the gym’s facilities. See if you have to wait in line for anything. Cardio machines are notorious for this and are almost always busy during gym peak times. So walk around and try stuff and see how easy it will be for you to get the workout you want when you want it. Remember, convenience is key.

Variety - We talked about this yesterday. A gym should offer you plenty of options. So take your time and check them all out. Play some basketball, swim a lap, run on a treadmill, bike, lift weights. The more things you try, the more information you’ll have about the gym. Make sure to look at the following:

• What kind of classes do they offer? If possible, step into a class and see if you like it and/or the trainer. Are there a lot of classes on their schedule?
• Take a look at the gym’s racquetball and basketball courts. Do they sponsor some kind of league you might be able to join?
• Do they have a pool and if so, do they offer any pool related classes?

Make sure to write down as much of this information as you can. It’s going to be the deciding factor when you’re choosing your gym. However, there’s one more step here, and that’s price! That’s right, gyms cost money and we’re going to talk about that tomorrow.

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This week, we’re talking about finding a gym. We covered location and finding some hidden gyms in your area, now we’re going to go over that to look for when you’re visiting your list of prospects.

Ok, so you have your list of nine or ten gyms that you think would make good candidates. You’ve looked at where they’re located and you think they make sense in terms of when and where you intend to work out. Now, schedule an afternoon for you to spend visiting these places. Try to go during the time you think you’ll be working out. So if you think you’re going to do morning workouts, go during the morning. This will give you an idea of what the gym will be like when you show up. If you don’t know exactly when you’ll workout, try to go during the early evening hours. Around 7 or 8pm is usually a gym’s busiest times and this will give you a good idea of how crowded a place is and if they have enough equipment.

For each gym you visit, you’ll put together a list of the features they offer. These visits shouldn’t take more than ten minutes or so, so this really shouldn’t take too much time out of your schedule. Write down the following for each of these gyms as you visit them. Remember, you’re just looking for surface impressions at this point. You’ll go into more depth once you’ve narrowed down your selection even further.

Machines - This does not include cardio machines. Does the gym have these at all? Some gyms don’t. Do they seem to have a good selection? Again, surface impressions only. You don’t need to go check for every single type of machine. Just do a quick survey of how many types they have. Below ten is a little small, ten to thirty is good. Thirty and above is really impressive.

Dumbbells - Does the gym have a good set of dumbbells? They should go all the way from 1lb weights to 100lbs. Ideally, there should be multiples of each of the lower weights since those are more frequently used. Also, the intervals at the lower weights should be 2.5 lbs. That means the scale should go 10lbs, 12.5lbs, 15lbs and so on.

Free weights - Do they even have them? Do you see a lot of benches? Are there decline, incline and flat bench press areas? How many of each? Ideally, a decently sized gym should have multiples of each.

Cardio area - How big is it? What types of machines do they have? Cardio machines come in multiple types, from treadmills and ellipticals to bikes and stair climbers. Do they seem to have enough of them? Are a lot of them out of order? Cardio machines are the things that most often break down. So they’re a good indicator of how well a gym takes care of its equipment. A gym where a good portion of the cardio machines are broken down is probably not well maintained.

Pool - Do they even have one? If so, how big? Is it clean? Does it seem crowded?

Sports courts - What do they have? Most gyms will at least have a racquetball court and a basketball court. Do they have anything else? If so, what kind and how many?

Locker rooms - Do they have them? Are they clean? Do they have showers?

Classes - Most gyms will offer various fitness classes. Take a look and see what they have. Aerobics, spinning, dance and even kick boxing have all been turned into a variety of gym class. See if they have a good schedule and mix of classes.

Personal trainers - Do they have them?

What other facilities do they have? Do they have a boxing ring? A lot of the older gyms will. Do they have a wall climbing area? Some of the newer gyms will have those. Tennis court? Any other facility they have, write it down on your list.

I know most of you are thinking, “why should I write all this? I have no intention of using these things, I’m just here for a simple workout” but the truth is that you never know what you’ll end up using. I started out going to the gym for a simple cardio workout. I thought the only thing I would ever use were the treadmills. However, as I learned more about my health I realized that variety is good. So I added to my routine. I started using weights, I tried out the elliptical and the stair climbers. I even went to a few jazzercise classes

You never know what you’re going to end up doing. You might start out on the treadmill but find yourself two months later taking a kickboxing class and doing thirty minutes of weight training every morning. The key is to have a variety of options, because this will keep you interested and keep you coming to the gym. Worst case scenario is a gym that’s very specialized in one thing and finding yourself bored with that one thing. That’s when people typically quit and never come back.

So take your list of ten gyms and cut it down to two or three based on what you just saw. Any gym with poor maintenance should be removed immediately. Any gym that seemed dirty or overly crowded should also be eliminated. After that, keep the gyms with the good locations, good hours and good variety of things to do. Remember that locations and hours are key. So a gym that’s close to you might be better than a gym that’s far away but offers slightly more variety. However, don’t compromise too much on variety. Make sure that gym has enough options for you to try out various things, especially if you’re just starting out.

By the way, any gym that refuses to let you do this quick tour should be ruled right out. Gyms should be open and welcoming to newcomers. In fact, most gyms will walk you through a little tour of their facilities if you ask. They might give you a bit of a sales pitch along with the tour but just remain firm and tell them you’re just looking for now and will make your choice soon.

Tomorrow, we’re going to see how to go about selecting your gym from the two or three candidates you have left on your list. To do this, we’re actually going to go to a gym and do a practice workout, so bring your gym clothes!

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This week, we’re going to be talking about how to find a gym. This is preparation for next week’s series on starting a gym routine and workout.

When I started working out, I found my gym by accident. I stopped in a little sandwich shop on the way to work, and there it was, a 24 hour fitness with people running on treadmills. I wasn’t really interested in gyms at the time so I just filed this information away under “useless info” and moved on with my life. Years later, when I decided to join a gym and start working out, I remembered that location and went back to sign up. I did absolutely no research and there was nothing behind my decision except an impulse to go join a gym. In short, it wasn’t a very smart way to make a decision. To avoid my mistake, I’m going to go over some basic tips of locating and joining a good gym.

The candidate list

First thing you should do is make a list of gyms in your area. These are going to be your candidates. When you make this list, ask your self two questions:

Where are you going to work out? Most people work out near their homes but there are exceptions. For example, I like to work out during the day so I needed a gym close to my work. Perhaps spend a many of your days at someone else’s house like a boyfriend or girlfriend. Should you be looking for a gym close to their location? Should you be looking for a gym with multiple locations? This is one of the advantages of chain gyms like 24 hour fitness, they offer multiple locations for the price of one membership. So make sure you’re thinking of where you’re going to work out when you’re listing these choices.

When are you going to work out? Are you a morning person? Do you like going to the gym in the afternoon? Will the evening be the right time for you? This is important since not all gyms are open 24 hours. So make sure you have an idea in mind when you start listing out your choices. If you like working out at night then your gym should probably be close to home. If you like working out during the day then your gym should be close to work.

Hidden Candidates

The easiest place to start your search is online. Simply go to any of the mapping search engines like Google maps and look for gyms. They’ll usually list out several near your desired location. Print out this list, we’re going to use it next time, but first, we’re going to add a few hidden candidates to it.

What are hidden candidates? They are gyms that don’t bill themselves as gym. That means there are workout facilities in a variety of places that don’t advertise themselves. Why would they do that? Well, because they’re not really in the business of being gyms. For example, many office complexes have gyms for the use of employees. However, they might also be willing to provide access to local residents. Hotels are the same way. Most hotels have small gyms for guests that might be open to locals as well. Schools are another great hidden candidate. High schools and colleges typically have excellent gyms that might be available for you, especially if you’re an alum.

These hidden candidates are going to have their own advantages and disadvantages. For example, many of them are quite small, but they usually don’t charge as much money. I’m currently using the gym at my office complex as my primary workout area. It’s a bit limited in selection but it’s very convenient and costs no money.

Location = Convenience = Motivation

Why is this all important? Well, because convenience is one of the most important qualities in a gym. If you’re motivated, then any gym can provide a good workout. If you’re not motivated then the best of gyms is not going to work for you. Location means convenience and convenience in turn means motivation. When a gym is convenient it’s easier to make yourself get up and go. You can’t tell yourself “well, it will be a half hour drive” when your gym is next door.

For me, having a gym at work is perfect. I go in the afternoon and the workout is both healthy for me and it provides me with a great break from work. I return to my desk physically exhausted but mentally refreshed. That’s motivation! That makes it easier to get up and go workout. So make sure that whatever gym you pick is in a location that’s convenient for you. Because you don’t want to detract from your motivation before you even step foot in the gym.

Tomorrow, we’re going to take that first step and start talking about what to look for inside a good gym.

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Thank you everyone for the emails and the comments. I may not have many readers just yet but you guys have been incredibly supportive. I appreciate your patience with some of the website changes, especially as I play around with themes and colors. If you do have any issues or suggestions, please send them to me. I added a contact section for anyone who wants to talk to me directly.

And now, some links I thought you all would find useful:

Article - From WebMD, a series of tips for eating better. A lot of these are basic common sense stuff but many people still ignore them. For me, #10 was vital since I love to snack. Now I can still snack in a healthy way.

Article - From the Diet Blog, an article comparing eggs and bagels for a breakfast choice. Great way of looking at food here that teaches you it’s not just about the calorie or fat content, it’s about the nutrition. Eggs may have more fat, but they’re far more nutritious.

Article - and from eDiets, an article about how great exercise can be for your mind and body. Again, this is something many people miss when they try to get healthier. They think it’s all about your diet but it’s actually a combination of physical activity and healthy eating.

Which serves as a perfect lead in for next week’s topic, picking the right gym! Until then, be healthy!

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It’s the end of the week, time to end our series about saving money while getting healthy. I decided to add a bit of fun to this Friday edition, by talking about some activities that you can do for little to no money. You might recognize some of these from my previous series about active pastimes. Well, they are indeed active, but they’re also cheap, so they fit in well to this week’s series about being fit while saving money.

Unhealthy Entertainment

Take a look at what you do for fun. Is it healthy? Most people choose activities that are sedentary for fun. For example, my favorite pastimes used to be: Movies, TV, Drinking With Friends, Video Games, Reading. All of these activities require virtually no physical movement. Essentially, I would get out of work and sit on my butt the rest of the day.

Some of these activities are cheap, some are not. Let’s take a look at the money I might spend on these:

Movies - $8 to $10 a ticket, plus around $5 for food and drinks at the theater. Some minor transportation costs as well, probably around $3 for the gas it took to get to the theater. Alternatively, I might spend $10 to rent movies and buy popcorn and snacks for the house.

TV - Minor charge for the electricity used. $60 a month for the cable bill. $5,000 for a TV (I bought a huge plasma screen back when they were still very expensive. Can probably get it today for around $2,000).

Drinking With Friends - Around $40 to 50$ a night in drinks and bar snacks. Possible cover charge of around $5

Video Games - $30 to $50 for the actual game. Around $10 to $20 in monthly subscriptions. $40 a month for broadband internet access. $2500 for a gaming computer. Minor charge for the electricity used.

Reading - Around $4 per book. I usually buy used books which reduces my cost.

Out of all these, reading is the only activity that gets me multiple hours of fun for less than $5.

Healthy and Cheap Options

Now let’s take a look at some healthier and cheaper options

Walking - Zero cost. Possible investment of around $60 in good shoes or you can do what I did and pay $100 for shoes that I can use while walking, hiking or running.

Hiking - Can use the same shoes. Around $5 in gas spent to get to where I’m going to hike. $2 more if I want to include a piece of fruit to eat while hiking.

Dancing - Possible up front investment of around $60 for shoes. An additional $5 will get you into most dance lessons and halls for the night.

Biking - Some up front investment. A bike can cost anywhere from $100 to $2000, but if you’re just doing this for fun, you’re probably going to spend around $500. An additional $100 in up front costs for things like a helmet.

Playing Sports - Some up front cost in equipment, usually under $50 to $100. After that, usually no investment.

Volunteering - No cost other than $2 to $3 in gas to get there. I am a part of an organization called One Brick, which allows me to pick and choose volunteer activities I’m interested in. I usually choose the more physically active ones, but I also try to help the causes I’m interested in, like education. You can find something similar in your neighborhood.

Are you seeing the trend here? My old activities had a high ongoing cost and many of them also had a large start up cost. My new more active choices have a relatively small start up cost (with the exception of a bike, which still costs less than a TV) and then almost no ongoing costs. Plus each one of them helps me remain active and fit. Compare that to the old activities where I sat on my butt eating snacks most of the time. So while I still read quite a bit, I try to pick my fun activities from the bottom list these days. That doesn’t mean I don’t watch the occasional movie, or play the occasional video games, but these are now the exception rather than the rule.

Go over your entertainment budget. Are you spending too much? Would you like to save a bit more money? Why not do that while being more active as well. No need to spend on a gym membership when you can actually save money while exercising.

If you have your own suggestion for a fun activity that can work off the calories while keeping money in your wallet, please post it in the comments.

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We’re talking about ways to save money while improving health this week. We’ve covered alternative modes of transportation, better shopping plans and healthier drinking habits. Today, we’re going to talk about an alternative source for your shopping, the local farmers’ market.

What Is It?

A farmers’ market is a place for local producers of food to sell their products. These products usually consist of fruits and vegetables, but can sometimes include items as varied as meats, pastries and breads. My local market has the usual selection of fruits and vegetables, but it also has a stand that sells fresh cheeses, another that sells fresh meat and several that sell baked goods of various kinds.

Where Do You Find It?

Farmers’ markets used to be relatively rare, but as the organic and local food movements grow, farmers markets are expanding in size and number. They can now be found in almost every metropolitan area, as well as some small towns and communities. If you’re looking for a market near you, check out Local Harvest, a site that shows markets in your area. For you readers outside the US, this site is unfortunately US only. However, I’ve been told various countries have their own version of Local Harvest which you may want to look up.

Local Harvest contains information on when and where a market takes place. Most of these markets are only up for one day a week, and are not always a year round affair. I’m lucky to have a year round market near me which occurs every Saturday, but you may want to check the site for your location. Also, Local Harvest contains information on local farms and stores that sell farmers market type product. This is also useful since these stores are just as good as a farmers market. There’s one near me that’s open six days a week and sell fresh produce at farmers market prices.

Why Is It Cheap?

It’s cheap because the farmers and other food producers are selling directly to you. They don’t have to go through a distributor and then a retailer who each want to make a profit. They can sell to you at the same price they would have sold to the distributor and still make a profit. Also, selling at the farmers’ market doesn’t have the high overhead that selling through a store does. There’s no rent, no setup, and usually no sales tax.

Why Is It Healthy?

First, a farmer’s market is healthy because most of the products are fresh fruit and vegetables. So if you’re planning to make a meal of it, it’s hard to come out with too much junk food. Second, produce sold at the market rarely has as much chemicals and preservatives on it as the stuff you find at the local supermarket. Finally, it’s healthy because you get fruit and vegetables that were picked ripe, not too early like most supermarket goods.

It’s a little known fact, but most fruit and vegetables you find at the supermarket were picked before their time. That’s because ripe produce spoils quickly and would not last through the multi day trip to the supermarket. At the farmers’ market, the food that you buy was usually picked that day or perhaps the day before. It’s literally right off the tree. In fact, many farmers will do their normal picking to send to the distributor and then take the ripe stuff and sell it at the farmers’ market. They need to sell this stuff quickly or else it will spoil, so they sell it cheap. So you get fresh produce, that was picked ripe, at low prices. Since produce that was allowed to ripen naturally usually has more vitamins, you get a meal that healthier and cheaper.

What To Do?

Find your local farmers’ market or store that sells local produce - You can use Local Harvest for this or you can go online and search. Many cities will now list markets on their official sites.

Make a shopping plan - It’s a bit harder to make a detailed shopping plan before going to a farmers’ market because the food selection may change from week to week, but give it a shot. Have at least a good idea of what you’ll buy before going.

Walk if possible - We’ve already talked about this. Walking is good exercise and will limit your carrying capacity, eliminating the temptation to overbuy.

Compare - Go from stall to stall. You’ll usually find the same food at multiple stalls. Compare prices and quality.

Prepare - Prepare a meal from just the stuff you bought at the market. It doesn’t even have to be a very complex meal. Last week, my lunch consisted of:

• Tomatoes
• Cucumbers
• Onion
• Cheese
• Orange for dessert.

All bought at the market. Every single one of these items was fresh, cheap and high quality. Total money spent was around 4 dollars, and most of that was the cheese which I didn’t finish and so took home. I also ended up with some fresh strawberries, fajitas and mangos. As you get to know your market, you’ll have a better idea of what’s available and when. You’ll also start getting to know the vendors who might give you a better bargain. You may even want to make a social event out of it. Get a friend or two and walk down to the local market. Each person can find the items they want to eat for lunch, then you can all find a place to sit down and munch on your fresh goods.

For an extra challenge, how about making your dinner that day solely from items you bought at the market?

Additional Benefits

By the way, shopping at farmers’ market and stores that sell local produce has two other benefits. First, you’re supporting the local economy. These products are from farmers and producers in your neighborhood, not three countries away. Second, you’re being environmentally conscious. Goods sold at these places are usually organically grown and travel less distance to get to you, so they waste less energy.

Summary

Your local farmers’ market can be a fun social activity that can get you a healthy meal at a cheap price while you support local businesses and protect the environment. Sounds like a perfect option to me.

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We’ve been talking about health this week, both physical and financial. Most people think only the rich have time to be healthy, but that’s completely untrue. There are many ways in which being healthier could actually save you money. Today, we’re going to be talking about one of the easiest ways in which you can save money and get healthier, drinking water.

The Problem

If I look at the drinking habits of the people around me at work and at home, I see coffee, tea, soda and bottled water. I see people spending between $5 to $20 a day just on their drinks. That’s a morning coffee, a lunch time soda, a couple of bottles of water and another coffee in the afternoon. Weekend drinking habits can be worse, even if you don’t include those seven beers you have Friday night. On the weekend, we typically don’t have access to the free beverages most offices supply so we spend even more. You might spend upwards of $50 to $100 a week on drinks. That’s $2600 to$5200 a year. Does this make sense to you? You’re paying to be unhealthy. Let’s take a look at these drinks and see what you’re getting.

A Host of Bad Options

Coffee - Completely empty calories. Includes caffeine which is bad for you since it spikes your metabolism and then crashes it. If you add the usual Starbucks crap to it, you can end up with more than 500 calories in a single grande. That’s the equivalent of a big mac right there, only less nutritious.

Soda - Worse than coffee. Same problems with calories and caffeine, with extra chemicals for bonus fun. Did you really need those three cans of coke today? Because they just added 300 calories to your diet. Plus sodas typically come in packages which are environmentally harmful if you want to feel even worse.

Bottled water - Not much that’s harmful in here, but it does cost money and cause waste. By the way, most bottled water is just tap water in a bottle, so if you think you’re getting better quality water, you’re wrong.

Tea - The least bad of a number of bad options. Herbal tea is not too bad, it’s cheap and doesn’t cause much waste. However, it still costs you money. Also, make sure to stay away from the caffeinated brands.

The Solution

So what’s a better option? Simple, it’s water! Yes, that stuff that comes out of your tap is your best option. It’s cheap, has zero calories and no caffeine. If your areas has issues with tap water, I would recommend investing in a filtration system. They can be had these days for only a few hundred dollars. Far cheaper than paying for bottled water every day.

Summary

Take a close look at your drinking habits. If you add up the soda, the coffee, the tea and the bottled water, you’re probably adding at least 300 calories a day to your diet and $5 a day to your budget. That’s 31lbs and $1825 every year. Are you ok with this? Are you ok with paying $1825 a year to be 31lbs heavier? Switch to tap water, it will take you two weeks to break the caffeine addiction and after that, you’ll never look back.

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