During these trying economic times, most of us have reduced our discretionary spending. For some, that will mean evaluating the cost of staying or getting into shape. Joining a health club or gym will not be given priority. Others will give up their monthly memberships to decrease their personal debt load.

The economic consequences of the recession on our health care system could be staggering. In 2004 2.6% (5.3 billon dollars) of total Canadian health care costs were directly related to inactivity. Coronary artery disease, stroke, hypertension, colon cancer, breast cancer, Type 2 diabetes and osteoporosis have all been linked to inactivity.

Fortunately there are ways to staying fit without spending a great deal of money. Consider setting up your own economical home gym.

You will need to the following:

• a 55cm exercise ball ( approx. $20.00)
• dumbbells 2, 5 and 10 lbs, you can add 8 and 15 lbs dumbbells later ( these can be purchased individually or by the pound)
• an exercise mat ( approx. $20.00 - $40.00)
• bands or exercise tubing ( $10.00 - $20.00)
• skipping rope in lieu of a piece of cardio equipment (approx. $10.00)

Big Box discount stores are an ideal place to find exercise equipment at the best prices.

If your budget and space allows for more equipment, look at purchasing a piece of cardio equipment. Retailers often deal merchandise during the spring. If new is out of the question, then look at purchasing used equipment. Check websites such as Craiglist, Kjiji and the local classified sections of the newspaper. There are also fitness retailers who resell refurbished commercial cardio equipment. Keep in mind there are big differences between a commercial piece of equipment and those meant for home use. Make sure used equipment is in good shape. It shouldn’t shake, rattle or have parts that stick.

Of course motivation and instruction will be required. Invest in some exercise videos. There are many to choose from. Try renting from a video store to find your favourite workouts. Buy or borrow magazines or books from the local library. There are a myriad of fitness publications such as OXYGEN, INSIDE FITNESS, FITNESS RX and SHAPE. Every issue is full of specific exercises and workouts. These publications even have websites which provide a wealth of information. There are also many instructional on-line websites, and you can find free workouts on You tube, along with others that sell pre-packaged workouts that include the voice and demo by a trainer as well as music.

Make sure your gym is set up in a room where you know you can enjoy working out. Consider whether you require a TV, DVD player or sound system. If you make the environment as pleasant as possible you are more apt to stick to your workouts.

After committing to a home gym, no matter how simple or elaborate, be committed to a healthy diet. Make sure your diet is balanced. Summer Fresh has a wide variety of nutritious salads, dips and hummus products that can be categorized into the major food groups. It is recommended that the daily diet consists of

55% Carbohydrates (mostly fruits, vegetables and whole grains): Which can include foods like Summer Fresh Seven Grain Salad or Summer Fresh Summer Rotini Salad Bowl

30 % Protein: Which can include any variety of Summer Fresh hummus, including Topped Hummus or Edamamme Hummus, with the added benefit of soya beans, Summer Fresh Gourmet Bean Salad, Summer Fresh 3 Lentil Salad or Summer Fresh Multi Grain Quinoa Salad.

15% Healthy Fats: Which can include foods like Summer Fresh Peri Peri Pestoz, Summer Fresh Garlic Hummus or Summer Fresh Tzatziki.

Summerfresh Salads and Dips are not only tasty and nutritious but are also economical. Open, serve and enjoy, no ingredients to buy, no cooking or mixing required. Just pure value… and who isn’t looking for that these days!