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7 Exercises You Can Do Without a Gym

7 Exercises You Can Do Without a Gym

Gym memberships have steadily increased over the last decade in the United States, reaching a total of 55 million members in 2015. In the same year, obesity rates declined in 31 states while increasing in only four. But with more than 275 million adults in the country, a personal trainer has to wonder how everyone else is exercising.

According to the Centers for Disease Control and Prevention, 49% of adults 18 years or older meet the Physical Activity Guidelines for aerobic physical activity. If you’re someone who wants to increase that statistic without investing in a gym membership, try implementing these eight exercises into a healthy at-home routine.

1. Chest: Push-ups

Although a push-up targets and strengthens your chest area the most, it’s a full body workout that works many muscles throughout your body. There’s a reason people in the military live, breath, and dream about the almighty push-up. If you need help with tracking your counts, check out the array of push-up apps available in your smartphone’s app store.

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Recommended routine: Perform as many as you can once per day.

2. Back: Supermans

You might not look like Superman – or Woman – today, but that doesn’t mean you can’t look like him – or her – tomorrow by adding this exercise into your weekly routine. Simply lie on your stomach and simultaneously raise your arms, legs and chest off the floor. Hold this contraction for three seconds while squeezing your lower back.

Recommended routine: Perform three sets of 10 twice per week. Increase count accordingly.

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3. Biceps: Curls With Condiments

Although push-ups also work your biceps, the best way to target this muscle and strengthen it is to perform bicep curls. While people at the gym usually use a dumbbell to perform a bicep curl, you can use anything around your home that creates enough tension in your arm to make the movement challenging. Anything from condiment containers to two-liter soda bottles works well, depending on your strength and stamina.

Recommended routine: Perform three sets of 10 twice per week for each arm and add weight.

4. Triceps: Dips

Now that you’ve worked your biceps out, it’s time to take care of those triceps. To perform a dip, turn your back to a secure object like a chair or a bed. Remember, the object should be high enough so you can lower your body to produce strain on your triceps. Then, place your hands shoulder-width apart on the secured object and slide your butt off of it with both legs extended out. Straighten your arms and slowly bend your elbows to lower your body until your elbows reach a 90-degree angle. Keep your back close to the object, and return to the start position.

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Recommended routine: Perform three sets of 10 twice per week. Increase count accordingly.

5. Shoulders: Arm Circles

This one might look easy, but if you’ve worked your biceps and triceps out hard, it’ll feel more difficult than it looks. Simply stand tall, raise your arms at shoulder level and stretch both out to each side. With each arm, make 10 circular motions to the front and 10 to the back for a total of 20 arm circles per set.

Recommended routine: Perform three sets of 20 twice per week. Increase count accordingly.

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6. Core: Bicycle

Sit-ups work well; the bicycle works better. To perform this core-strengthening exercise, put yourself in the sit-up position. Instead of moving your entire torso upward, move your right elbow toward your left knee and your left elbow toward your right knee while moving your legs back and forth as if riding a bicycle. When performing the bicycle, there shouldn’t be any breaks in motion as with a traditional sit-up.

Recommended routine: Perform the bicycle for as long as you can for three sets.

7. Legs: Running, Body Squats, and Calve Raises

Running, body squats, and calve raises are the easiest ways – meaning you don’t need the gym to perform any of these exercises – to ensure your legs either get into or stay in shape. Before starting a new running routine, consult a physician or personal trainer to ensure you pace yourself into progress and not injury.

Recommended routine: Perform squats and raises in three sets of 10 twice per week. Increase count accordingly.

Do you know of any more exercises you can perform without a gym membership? Leave a comment below.

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Jesse Boskoff

Co-Founder and COO at Status Labs

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Last Updated on March 3, 2021

9 Meal Planning Apps That Will Help You Eat Healthier

9 Meal Planning Apps That Will Help You Eat Healthier

Planning your meals is one of the best ways to save money and eat healthy at the same time. When you make a meal plan before you shop, you are not only making for a less stressful week, but you are giving yourself a chance to eat a healthier diet. Planned meals allow you to avoid mindless snacking and stay in control of your caloric intake. Meal planning apps utilize technology to help you lay out your meals for the week and put you in control of your food.

Let’s take a look at 9 meal planning apps that will place you on the road to healthier eating.

1. Pepperplate

     

    Pepperplate hopes to make meal planning easier in various ways. Firstly, attacking the indecision that comes with coming up with meal choices, Pepperplate allows individuals to organize the recipes they find on the application, as well as those they add themselves to their personal Pepperplate account.

    It works as a grocery list companion as well. From there, Pepperplate walks you through recipe instructions to prepare meals in a snap. By planning meals ahead of time, days, or even weeks in advance, you can ensure that your favorite recipes are there for you when you need them.

    Price: Free

    Get the app here:Android

    2. Paprika

    Paprika Recipe Manager 3 App – Mobile and Tablet Apps Online Directory – AppsDiary

       

      Paprika works by making its way into every part of your digital life. On your computer as both an application and website, Paprika also finds itself on multiple mobile platforms, as well, making it one of the most accessible meal planning apps. This allows you to grab recipes you find just about anywhere and have them added to your list.

      This is, of course, with all of the features that we come to expect from meal prep applications, including advanced grocery lists, the ability to plan meals well in advance, and adjusted recipes.

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      Price: $4.99

      Get the app here: iOSAndroid

      3. Ziplist

      ZipList's Grocery List & Recipe Search App Gets Overhauled | TechCrunch

         

        Along with weekly meal plans, with Ziplist individuals are able to also get coupons to ensure that they are continuously saving money while also saving the stress of coming up with creative meals. From food sites, you constantly have a curation of unique and tasty meals to choose from.

        The web recipe clipper that can be found on the ZipList allows you to constantly add new recipes to the app. Furthermore, ZipList allows individuals to share recipes. This is a great way to get input on the dinner selection for the night.

        Price: Free

        Get the app here: iOS, Android

        4. AllRecipes Dinner Spinner

        Allrecipes Dinner Spinner App Review - Appedus App Review

          Using various categories, including cuisine, dietary restrictions, and even cooking time, you are able to make a weekly meal plan that will always keep things interesting with this meal planning app. As a great way to remember your meal plans, the web component of Allrecipes’s meal planning tool allows you to also print the plan for the week. This is great to put on your refrigerator to let the family know what to expect for dinner each night.

          Furthermore, videos are available to ensure that you don’t get lost in the recipe instructions.

          Price: Free

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          Get the app here: iOS, Android

          5. MealBoard

          The Best Meal-Planning Apps for 2021 | Digital Trends

             

            After we go to the grocery store, we don’t use our whole supply of purchases on one meal. We usually have some left over that can be used to create new meals. MealBoard makes use of these leftover ingredients in the recommendation of new meals from the application.

            By looking at the old meals you have included in your meal plans, you are able to use the leftover coriander or cauliflower from older recipes you had that week. Along with this, you have the other obvious features, like shopping lists and sharing. You can also make constant adjustments to your meal plans when cravings change.

            Price: $2.99

            Get the app hereiOS

            6. Love Food Hate Waste

            Best eco-friendly apps to go green in 2018

               

              Similar to how the previous application allows you to make use of leftover ingredients for meal planning, Love Food Hate Waste makes use of leftover meals to give you new suggestions. Along with being cost conscious and health conscious, this application is also environmentally conscious in reducing the amount of waste that comes with planning and cooking a new meal every single night, making it one of the best meal planning apps for those who want to give Mother Nature a helping hand.

              All meals come with step-by-step instructions, and portion control is a focus of this application as well to ensure you’re staying healthy.

              Price: Free

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              Get the app here: iOS, Android

              7. Menu Planner

                 

                 

                Menu Planner is another application with many of the features we come to expect, but it’s only available for iOS. There’s also the feature of ingredient shopping based on cost and the store in your town.

                The UI is very navigable and allows you to split your meals based on breakfast, lunch, dinner, and a snack. You can create meals based on ingredients already in your pantry or make use of the convenient shopping list to go to the store to prepare new meals.

                Price: $2.99

                Get the app here: iOS

                8. Cook Smarts

                Cook Smarts Makes Meal Planning Easy for Busy Families - helloyummy

                   

                   

                   

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                  Cook Smarts is the most advanced of all the meal planning apps that we mentioned today. Available as an online application, Cook Smarts is a regimen that not only offers general meal recommendations, but meal plan recommendations based on your preferences and dietary restrictions.

                  Cook Smarts presents videos and other resources to make healthy eating easier and more approachable, all while emphasizing the use of natural ingredients. It helps you learn how to prepare a dish while also offering lessons in the care of produce. Unlike the applications mentioned, Cook Smarts doesn’t just offer the meals to you or even just the step-by-step ingredients; the program gives you tools to carry these tips on for life.

                  Price: $21 / 3 months

                  Get the app here: Website

                  9. Evernote Food

                  Screen Shot 2014-05-27 at 4.56.10 PM

                    Evernote, the largely popular note-taking application, would be a good application for those looking to plan meals. However, it’s easier to have an application geared toward such a feat, rather than working around one not specified for it. Because of this, Evernote created Evernote Food, which allows you to not only collect recipes, but also pictures of some of the food you encounter, to save and create those meals in your own home.

                    Unlike the other meal planning apps, Evernote Food understands that you won’t find yourself cooking 365 days a year, so the integration of restaurants is a great way of ensuring you can eat out with friends and family and still keep your healthy eating habits on track.

                    Price: Free

                    Get the app hereiOS, Android

                    Final Thoughts

                    If you’re trying to eat healthier and reduce the stress around your meals, meal planning apps are a great place to start. They can help you find interesting recipes, organize your grocery list, and use leftovers from the night before. Choose any of the above to start laying out healthy and delicious meals that will fill your week with tasty foods.

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                    Featured photo credit: Edgar Castrejon via unsplash.com

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