How to Create a Home Gym

“Ughhh, I don’t want to drive all the way to the gym. But I really need to work out. But my favorite show is about to start. And plus, it’s freezing cold outside.”

I don’t know about you, but these are my thoughts sometimes when I’m debating whether or not to go to the gym.

Here in Ohio, the weather is changing…temperatures are beginning to drop and sooner or later, the infamous Ohio snow will be on its way. So with cooler temperatures and winter approaching, I figured I’d give you some tips on how to build your own gym….. at home!

There are countless different kinds of workout equipment available these days, but here are some of my favorites and essentials!

This blog post was contributed by Allie Squires, a PR and Marketing intern with Hedstrom-Ball Bounce & Sport. She recently graduated from The Ohio State University with a degree in Strategic Communications, and you can find her in the kitchen, watching Food Network and trying new recipes.

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What A Person's Gym Shoes Says About Them

We love the diversity of people dedicated to working out, looking good, and being fit. You have to admit that it takes serious motivation and commitment to go to the gym, let alone sign up for a gym membership.

The beauty is that there isn’t just one certain group of people that puts forth that dedication. You can meet a wide variety of people at the gym.

Take a look at the shoes. You can tell a lot about somebody working out just by looking at their shoes.

• White Sneakers. The little lady that always smiles and waves before stepping on the treadmill is wearing a pair of white sneakers. While the shoes are inconspicuous, do not underestimate her dedication. Even when she isn’t at the gym, she stays active getting up early to bake for the family and stays out late at the grandkids' T-ball games.

• Gray Cross-Trainers from Asics. You’ll recognize him as the working man next door. The friendly neighbor that stops at the gym on the way home from the office will be reacquainting himself with the dumbbells that he knew oh-so-well back in his younger days. Maybe you currently bench-press more than he does, but stop and ask him what he used to do and what his goals are.

• Flashy Nikes. Clearly an extrovert. The people wearing these are dedicated to looking good and being fit. (Or they have a significant other that makes sure they look good.) If you are lucky, you can catch them taking a selfie. Instagram will make those bright colors pop.

• Classic Pair of Adidas. This guy pumps some serious iron. Don’t let the tough-guy act fool you; you can find his soft spot and start up some conversation if you offer to buy him a protein shake.

• The Sleek Pumas. Back in the day this person was a track star or soccer goddess.This person has a lot of self-confidence in his or her ability. Whether or not that confidence is well-founded is for you to decide.

• Worn-out Mizunos or Sauconys. You probably are in the proximity of a runner. Don’t take it personal if they start to speed up when you step on the treadmill. They can’t help it. In response you should either: a) speed up and give them a run for their money, b) carry on as planned, or c)switch to the elliptical.

• A Pair of Reebok or New Balance. You’ve likely spotted a CrossFitter. Take note of their workout intensity. If you love extreme enthusiasm go and strike up some conversation. Or avoid them if you don’t. Either way you should take note that you might find yourself subconsciously competing against them on the rowing machines.

If you’re competitive, you might find yourself eying up everybody else as competitors. But just because somebody wears a different pair of shoes doesn’t mean you should avoid them. They say that birds of the same feather flock together. Put that notion to rest. Work out with somebody else who has a different pair of kicks. Regardless of whether it be fitness or shoe related, you are likely to learn something new at the gym. And if you are open to people of a different shoe, you just might get a new workout buddy.

This entry was contributed by Stephanie Berger, a Public Relations and Marketing intern at Hedstrom - Ball, Bounce and Sport. She studies at the University of South Carolina and is addicted to breakfast foods and sunshine.

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Satisfy Your Sweet Tooth... in a healthier way

You exercise. You eat right. Maybe you don’t go out with your friends because you don’t want any temptations—just the slightest whiff of a burger, fries, or any kind of dessert could make you cave.

Then comes cheat day. The day that allows you to reward yourself for all that you’ve done the past week—the salads, the squats, the running…

If you’re like me, you have a love-hate relationship with cheat day. You get to indulge in what you’ve been missing all week, but sometimes it can be taken too far. Sometimes it’s hard to convince yourself to eat healthy again the next day because, let’s face it, that chocolate chip cookie just tasted so good. And sometimes you might slip before cheat day arrives, and it can send you down the slippery slope of going back to your old ways.

“I have self-control. I know I won’t overdo it,” you might say. And that’s great! But, unfortunately, not all of us possess that kind of self-control, and that is nothing to be ashamed of.

Don’t worry—there is a solution. You can still satisfy your sweet tooth on cheat day—you deserve to!—but do it more wisely.

But how?

There’s an answer to that, too. (And it’s easy, I promise). Find recipes that are still healthy but also give you the indulgence that you need. It’s cheating without really cheating.

Now, I don't mean eat some fruit when you're craving sweets. Fruit is wonderful, but that's not always what you want on cheat day. I'm talking about truly treating yourself—ice cream, cookies, pie.

To save you some time, here are 10 of my favorite sweet and healthy desserts. Give these a try on your next cheat day!

• 40-Calorie Cake Batter Ice Cream
• Clean Eating Strawberry Cheesecake Bars
• Skinny Oreo Milkshake
• Blueberry and Lime Yogurt Cookies
• Kitty Chow
• Skinny Addicting Cinnamon Banana Bread 
• Quinoa Coconut Chocolate Chunk Cookies
• Iced Cherry Lemonade—No sugar!
• A Healthier Fudge
• Healthy Blueberry Pie  

Again, the key is to have these only on occasion and in proportion, but I hope these recipes allow you to enjoy your next cheat day (without all the calories).

For more recipes (sweet and savory), follow BOSU Fitness on Pinterest.

Do you have a favorite cheat day recipe? I’d love to hear it!

This blog entry was contributed by Adena Siefert, a PR and Marketing Intern at Hedstrom - Ball, Bounce and Sport. She recently graduated from Ashland University with degrees in Sport Communication and Public Relations. She loves puppies and flowers.

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