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Hey fitness nerds!

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Today we will discuss some benefits of a home gym.

I will also break down all the costs associated with building a home gym.

Read 🔽 below! 

🏋️‍♂️ 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Why did I build a home gym?

• Article Explained Simple: Science Behind Meditation

• 3 Tips to How to pick a perfect gym

• Healthy High Protein Low Calorie Cheese Toastie Recipe

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Why did I build a home gym?

My local gym, just a 10-minute walk away, closed down. No excuses not to go when it's right there. But they shut it for renovations. Not for a month or two, but for two whole years.

The other gyms nearby were at least a 30-minute walk. And always packed. Waiting 15 minutes for a bench or squat rack.

That's enough to kill anyone's motivation.

So, I decided to build my own home gym. Cost me about 11,000 £. Sounds like a lot, right? But let's break it down:

• Power rack with pull-up bar: 1,500 £

• Olympic barbell and weight plates: 2,000 £

• Adjustable bench: 500 £

• Dumbbells set: 1,000 £

• Cardio equipment (treadmill and rowing machine): 3,000 £

• Flooring: 500 £

• Mirrors: 500 £

• Accessories (resistance bands, foam rollers, etc.): 500 £

• Build in bar and calisthenics: 500 £

• Miscellaneous (paint, lighting, etc.): 1,000 £

Was it worth it? Absolutely. Here's why:

1. Convenience: No more commute. No more waiting for equipment. I can work out anytime, day or night.

2. Privacy: I can grunt, sweat, and experiment with new exercises without feeling self-conscious.

3. Hygiene: I know who's used the equipment last - me.

4. Customization: I've set it up exactly how I like it. Everything's where I want it.

5. Time-saving: No travel time means more time for actual working out.

6. Long-term savings: No more gym membership fees. It'll pay for itself in a few years.

7. Family benefit: My partner uses it too. It's bringing us closer together.

8. Resale value: Quality gym equipment holds its value well.

9. Motivation: Having invested in it, I'm more motivated to use it regularly.

10. Weather-proof: Rain or shine, hot or cold, my workout doesn't depend on the weather.

Building a home gym is an investment, sure. But it's an investment in your health, your time, and your convenience. For me, it's been worth every penny.

If I forgot anything or if you have any other questions DM me on Twitter and I will gladly answer. Twitter

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3 Tips to How to pick a perfect gym

Choosing the right gym can make or break your fitness journey. Here are three key factors to consider:

1. Equipment and facilities
   
   Look for a gym with a wide range of equipment.
   
   Free weights, machines, cardio equipment - variety is key.
   
   Check if they have specialized areas like a squat rack or deadlift platform if that's important to you.
   
   Don't forget about extras like a pool or sauna if you're into that. The condition of the equipment matters too.
   
   Old, poorly maintained machines can hinder your workout and even pose safety risks.
   

2. Crowd factor
   
   Pay attention to how busy the gym gets, especially during your preferred workout times.
   
   A packed gym means waiting for equipment and less personal space.
   
   Some people thrive in a bustling environment, others prefer a quieter atmosphere.
   
   Also, consider the gym's size relative to its membership.
   
   A large gym with lots of members might still feel less crowded than a smaller one with fewer people.
   

3. Gym culture
   
   This is about the overall vibe of the place.
   
   Is it more geared towards bodybuilders, or does it cater to a diverse crowd?
   
   Some gyms are male-dominated, others have a more balanced mix. Think about where you'll feel most comfortable.
   
   The staff's attitude matters too - are they helpful and knowledgeable? Don't underestimate the impact of feeling welcome and supported in your fitness environment.
   

Other factors to consider: cleanliness (crucial for hygiene and overall experience), operating hours (do they align with your schedule?), and additional services like classes or personal training options.

Don't be afraid to try out a few gyms before committing. Many offer trial periods - take advantage of these to get a real feel for the place.

Vote below to choose the diet for next week’s recipe

Healthy High Protein Low-Calorie Cheese Toastie and Tomato Soup Recipe (makes 4 servings)

There are not too many small, snacky, healthy, low-calorie recipes out there. Besides vegetables and hummus.

But you can make everything high in protein and low in calories/healthy if you want to.

So I took it upon myself to create my girlfriend’s favourite meal but healthy.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 300 kcal

• Protein: 18 g

• Carbohydrates: 30 g

• Sugars: 10 g

• Fat: 10 g

The Ingredients

• For the Cheese Toastie:

  • 4 slices whole grain or sprouted grain bread

  • 120g low-fat cottage cheese or ricotta cheese (1/2 cup)

  • 60g shredded part-skim mozzarella cheese (1/2 cup)

  • 1 tablespoon nutritional yeast (optional, for extra flavor)

  • 1 tablespoon fresh chives, chopped (optional)

  • 1 tablespoon olive oil or low-calorie cooking spray

• For the Tomato Soup:

  • 1 tablespoon olive oil

  • 1 medium onion, chopped (150g, about 1 cup)

  • 2 cloves garlic, minced

  • 800g canned diced tomatoes, no added salt (2 cans, about 4 cups)

  • 500ml low-sodium vegetable broth (2 cups)

  • 1 tablespoon tomato paste

  • 1 teaspoon dried basil

  • 1 teaspoon dried oregano

  • 1/2 teaspoon salt

  • 1/2 teaspoon black pepper

  • 60ml Greek yogurt or low-fat plain yogurt (1/4 cup, for creaminess)

  • Fresh basil or parsley for garnish (optional)

The Instructions

1. Prepare the Tomato Soup:

   • Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté for about 5 minutes until softened.

   • Add the minced garlic and cook for another 1-2 minutes until fragrant.

   • Stir in the canned diced tomatoes, vegetable broth, tomato paste, dried basil, dried oregano, salt, and pepper. Bring to a boil, then reduce the heat to low and let it simmer for 15-20 minutes to allow the flavors to meld together.

   • Use an immersion blender to blend the soup until smooth. Alternatively, transfer the soup in batches to a blender and blend until smooth. Return the soup to the pot.

   • Stir in the Greek yogurt or low-fat plain yogurt for a creamy texture. Simmer for an additional 2 minutes. Adjust seasoning to taste. Keep warm.

2. Prepare the Cheese Toastie:

   • In a bowl, mix the low-fat cottage cheese or ricotta cheese, shredded mozzarella cheese, nutritional yeast (if using), and chopped chives.

   • Spread the cheese mixture evenly on two slices of whole grain bread, then top with the remaining slices to form sandwiches.

   • Heat a skillet over medium heat and add a little olive oil or spray with low-calorie cooking spray. Place the sandwiches in the skillet and cook for 3-4 minutes on each side, or until the bread is golden brown and the cheese is melted.

3. Serve:

   • Slice each toastie in half and serve alongside a bowl of hot tomato soup. Garnish the soup with fresh basil or parsley if desired.

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