What You Need to Create a Home Gym

One of the biggest roadblocks to committing to an exercise regimen, is finding time to go to the gym. Even the most dedicated exercisers can find it difficult to get to the gym before or after work.

For busy families, finding time to get to the gym during the morning rush out the door can seem impossible. And a lot of people just want to get home after work to have quality time with your spouse or children.

The good news is there are a lot of exercises you can do at home without sacrificing time with family or spending a lot of money to set up a home gym. In fact, by showing your family you are making time for yourself and are committed to leading a healthy, active lifestyle, you can inspire them to lead healthier lives as well.

Here is what you need to create a home gym without spending a lot of money or using a lot of space.

Cardio equipment

Cardiovascular, or aerobic, exercise is important for weight loss and hearth health. While it burns calories, it also improves the way your heart functions and moves oxygen through the blood. This means your body becomes more efficient at doing things like breathing and pumping blood through your veins, which in turn, improves lung function and lowers your blood pressure.

If you only have a little money, look for low-priced items to get fit. A jump rope can be a great tool for interval training, or pop in a fitness DVD. Alternatively, if your cable company offers “On Demand” services, many quick workouts are available for free.

If you’re ready to spend more (and have the room) there are a lot of elliptical trainers, bikes and treadmills on the market that are small enough to use at home. Pick a machine that you enjoy using, and commit to using it at least 60 minutes a day, five days a week.

Finally, take your home gym… outside. Invest in a good pair of walking or running shoes and hit the pavement. But be safe and make sure you wear reflective clothing, and walk on sidewalks, or against traffic.

Or, dig up your old bike from the garage and take it to a bike shop for a tune up. Again, be safe and invest in a good helmet and always obey traffic laws.

Strength-training equipment

Penn fitness experts recommend you incorporate at least two strength-training sessions per week into your workout. The good news is once you invest in a small collection of free weights in various pounds, you can train virtually any part of your body. Also, you don’t need a lot of room in your home to strength train.

If you are new to strength training, choose light weights for smaller muscle groups like your arms, and heavier weights for larger muscle groups like your legs.

Creating a home gym is empowering because it lets you fit exercise into your lifestyle without making time to get out the door to the gym. When you work out at home, you save money on gym fees and maybe inspire the entire family to get healthy with you.

Penn can help you lose weight with the Penn Metabolic and Bariatric Surgery Program. Learn more about how Penn can help you lose weight at a free information session about weight-loss surgery.

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What is Bariatric Surgery?

Bariatric surgery is a type of weight-loss approach that uses surgical procedures to help patients lose weight, avoid or reverse some diseases such as type 2 diabetes and high blood pressure, and improve overall health.

Because every patient considering bariatric surgery is unique, the Penn Metabolic & Bariatric Surgery Program offers a full range of bariatric surgical options. This ensures that patients receive the bariatric surgery that will provide them with the best possible results.

Here are four types of bariatric surgery at Penn.

Sleeve Gastrectomy

Sleeve gastrectomy is typically considered for patients with a body mass index (BMI) of 50 or higher. During the surgery, a sleeve–shaped tube is created from a small portion of the stomach and the majority of the stomach is removed. The small intestine is not surgically altered. Sleeve gastrectomy may require a second operation like conversion to Roux-en-Y gastric bypass (see below) if even more weight loss is required to improve a patient's health.

Robotic-assisted Bariatric Surgery

All procedures performed by Penn bariatric surgeons are available using a minimally invasive approach called laparoscopic surgery. Laparoscopic surgery offers many benefits for patients including shorter recovery times and less post-operative pain. In addition, Penn performs robotic-assisted bariatric surgery for the adjustable gastric band and sleeve gastrectomy procedures. Penn's bariatric specialists are highly experienced in robotic-assisted surgery and have performed more than 500 robotic LAP-BAND® and sleeve gastrectomy procedures.

Roux-en-Y Gastric Bypass (RGB)

The most common type of bariatric surgery performed in the United States, during the Roux-en-Y procedure a Penn surgeon divides a small gastric pouch from the upper portion of the stomach and attaches it directly to the small intestine, completely bypassing the larger part of the stomach.

Adjustable Gastric Band

The adjustable gastric band does not divide or reattach any part of the gastrointestinal tract. During the procedure, a Penn surgeon places a band around the upper portion of the stomach creating a small pouch with a narrow opening to the lower stomach. The food eaten stays in the small pouch for more time, so the patient feels full longer. The band is adjustable, which means it can be tightened or loosened after surgery as needed.

Get more information about weight-loss surgery at Penn

Learn if bariatric surgery is right for you and attend a free information session about the Penn Metabolic and Bariatric Surgery Program. 


At this free session, you will learn more about weight loss surgery at Penn, and meet physicians and team members from the Penn Metabolic & Bariatric Surgery Program.

Register for this free event here. 

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Study Shows Weight Loss Supplements Are No Magic Pill for Weight Loss

Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, discusses a recent study about the safety and effectiveness of weight loss supplements.

Supplements that promise quick, easy and permanent weight loss can be tempting, but a new study published in the International Journal of Sport Nutrition and Exercise Metabolism proves the old adage: “If it sounds too good to be true, it probably is.” It turns out that weight loss supplements are no exception.

A recent study showed that there is no evidence of a link between supplements and significant weight loss. In fact, some products produce detrimental side effects, such as increasing the risk of stroke or heart problems.

Led by researchers at Oregon State University, the study looked at hundreds of weight loss supplements, including chitosan, caffeine, conjugated linoleic acid and soluble fiber. They found no direct link between these products and significant weight loss. They did find that a few products, including green tea, fiber and low-fat dairy supplements, showed modest weight loss of three to four pounds, but only when combined with a reduced-calorie diet.

The bottom line is that there is no magic pill for successful and sustained weight loss. If you have had weight loss surgery, and even of you haven’t, the key to losing weight and keeping it off is a healthy diet and regular exercise program.

- Cara Stewart, RD, LDN

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Nutrient-Rich Wheat Berry Salad with Raisins and Pistachios

Wheat berries are a health buff’s dream come true. The whole wheat kernels are filled with fiber, protein, iron, vitamin E and magnesium and remain virtually unprocessed, packing a nutrient-rich punch to your diet.

Wheat berries can be ground into whole wheat flour and develop a chewy consistency with a nutty, mild taste when cooked whole. You can add wheat berries to hot cereal, as a healthier alternative to rice or to make a creative salad.

In addition to its delicious taste, you can prepare all of the ingredients for this salad while the wheat berries cook.

Nutritional Information:
Amount per serving

• Calories: 240
• Fat: 8.9 g
• Saturated fat: 2.3 g
• Monounsaturated fat: 4.8 g
• Polyunsaturated fat: 1.3 g
• Protein: 7.2 g
• Carbohydrate: 36.8 g
• Fiber: 5 g
• Cholesterol: 4 mg
• Iron: 0.7 mg
• Sodium: 284 mg
• Calcium: 28 mg

Ingredients:

• 1 cup uncooked wheat berries (hard winter wheat)
• 3/4 teaspoon salt, divided
• 3 tablespoons pistachios, shelled
• 2 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 2 teaspoons honey
• 1/2 teaspoon ground coriander
• 1/2 teaspoon fresh ginger, grated and peeled
• 1/2 cup golden raisins
• 1/4 cup thinly sliced green onions
• 2 tablespoons fresh cilantro, chopped
• 1/2 cup (2 ounces) crumbled goat cheese

Preparation:

1. Preheat oven to 350 degrees.
2. Place wheat berries and 1/2 teaspoon salt into a medium saucepan. Cover with water to 2 inches above wheat berries and bring to a boil. Cover, reduce heat to medium-low and simmer for 1 hour or until tender. Drain.
3. Place pistachios on a baking sheet. Bake at 350 degrees Fahrenheit for 8 minutes, stirring once. Cool slightly and chop.
4. Combine oil, juice, honey, coriander, ginger and remaining 1/4 teaspoon salt in a large bowl, stirring with a whisk. Add hot wheat berries and raisins; stir well to combine. Let stand for 20 minutes or until cooled to room temperature.
5. Add nuts, 1/4 cup green onions and cilantro to wheat berry mixture. Transfer to a serving bowl and sprinkle with goat cheese.

This recipe is courtesy of Jackie Mills, MS, RD, Cooking Light (April 2010).

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Adjustable Gastric Band: A Tool for Weight Loss

Samantha Warner-Grimsley, RN, CBN, member of the Penn Metabolic and Bariatric Surgery team, provides tips for achieving weight loss success with an adjustable gastric band.

If you have or are considering an adjustable gastric band as a way to lose weight, it is important to remember that the band is just a tool for weight loss. Like most tools, it requires proper management to function optimally.

Making the most of your adjustable gastric band requires a combination of lifestyle and dietary changes along with gastric band adjustments.

Follow these tips to to achieve the best results from your adjustable gastric band surgery:

Set reasonable, incremental goals for weight loss.
Aim to lose one to two pounds per week.

Follow the postoperative dietary guidelines.
For four to six weeks after surgery, follow the postoperative dietary guidelines provided by the dietitian. Slowly advancing from a liquid to solid diet gives your stomach the chance to heal while keeping the lap band in the right position.  It may take up to one month for your stomach to fully heal from surgery.

Re-introduce solid food gradually.  After the initial postoperative period, slowly re-introduce soft and then solid foods to your diet.

Take small bites and eat slowly. Always remember to take small bites, eat slowly and chew well. Developing these habits teaches you to recognize when you are satisfied and prevent stomach upset.

Adjust the gastric band to manage symptoms.The band can be tightened or loosened to manage symptoms or help you achieve better portion control to expedite weight loss. Symptoms that should be reported to your health care team include:

• Painful or difficult swallowing
• Severe abdominal pain
• Heartburn
• Food sticking in the esophagus
• Frequent regurgitation or inability to tolerate solid foods
• Vomiting

Remember that success is a team effort.
Schedule regular follow-up visits with your surgeon or nurse practitioner and dietitian. The Penn Metabolic and Bariatric Surgery Program recommends visits every six to eight weeks.

Exercise regularly. Make sure to exercise regularly but within your limitations. For the best results, add 30 minutes of moderate exercise into your daily schedule. Keep in mind that every minute of exercise counts, so even 10 or 20 minutes of exercise is better than nothing.

Get support. Attend support group meetings to connect with other people who have adjustable gastric bands, share your experiences and exchange ideas. For a list of support group meetings at Penn Medicine, click here.

- Samantha Warner-Grimsley, RN, CBN

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Start Walking for a Healthier You

Rebecca Dilks, RD, LDN, research coordinator at the Center for Weight and Eating Disorders and member of the Penn Metabolic and Bariatric Surgery team, provides tips for starting and maintaining a walking program.

Gym memberships are expensive. Running or biking outside can put stress on the body, especially when starting an exercise program after surgery. But walking? It’s free, convenient and easy on your body. That is why walking is the recommended form of exercise after weight loss surgery.

The following tips can help you get motivated to start and maintain an active walking program:

Lace up your shoes rain or shine
Make a commitment to walk in all kinds of weather. If it is cold, bundle up. If it is raining, carry an umbrella. Don’t let the weather be an excuse for not walking.

Plan ahead
Look at your schedule at the beginning of each week and decide which days to walk. By planning ahead, you help ensure that your busy life does not get in the way of your walking program.

Make walking fun
Just because walking is a form of exercise does not mean it has to be miserable. Make walking fun by starting a walking group and asking friends and family to join you. A lively conversation makes exercise more enjoyable. You might even forget you’re walking for exercise.

Bring a dog
Pets make wonderful companions – even for exercise. Use your exercise time as an opportunity to walk the dog or even borrow a friend’s dog. Dogs are great motivators to keep moving and stay active.

Set a destination
Having a destination in mind makes the walk pass quicker. Before you begin your walk, set a destination such as a flower shop or bookstore. You can even reward yourself by buying a bouquet of flowers or magazine when you get there.

Clear your mind
Walking is a great form of self therapy or catharsis. Use your time walking to clear your mind and channel positive energy.

Keep things new and fun
As soon as a walking path starts feeling routine, change it up. Find a new trail or go to a park you’ve never been to before. Avoiding routine helps keep things new and fun.

Jazz up your walk with tunes
Update your music player with upbeat songs. Music is energizing and sometimes even gives you an extra pep in your step. You can also upload audio books if you prefer listening to books instead of music.

The key to maintaining a long-term exercise program is making it enjoyable instead of a chore. Also, remember that physical activity is a key component of a healthy lifestyle, so make walking a priority and invest in a healthier future.

Make sure to consult with your health care team before starting any exercise program, including walking.

- Rebecca Dilks, RD, LDN

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Picnic Perfection: Herb-marinated Fresh Mozzarella Wraps

Fresh ingredients and easy preparation make herb-marinated fresh mozzarella wraps perfect for a leisurely picnic on a warm, sunny day.  So grab a blanket, find that old picnic basket and embrace the outdoorsy you! This recipe is sure to become an instant summertime favorite.

Ingredients:

• 3/4 cup (3 ounces) diced fresh mozzarella cheese
• 2 tablespoons chopped fresh basil
• 2 tablespoons Kalamata olives, chopped and pitted
• 1 tablespoon chopped fresh chives
• 1 tablespoon chopped fresh oregano
• 1 teaspoon olive oil
• 1/4 pound thinly sliced pepper ham
• 16 asparagus spears (about 1/4 pound), steamed and chilled
• 4 (8-inch) whole wheat flour tortillas

Preparation:

1. Combine the first six ingredients in a medium bowl.
2. Cover and chill for two hours.
3. Arrange an ounce of ham and four asparagus spears on each tortilla. Spoon about 1/3 cup cheese mixture over the asparagus and roll up.

Special Notes:

• These wraps can be assembled up to four hours in advance, but keep in mind that tortillas absorb moisture the longer they wait.
• Most supermarket deli sections sell pepper ham, but you can substitute regular ham if you’re unable to find it. If you use regular ham, add ¼ teaspoon of freshly ground black pepper to the cheese as it marinates.

Nutritional Information:
Amount per serving

• Calories: 230
• Calories from fat: 30 percent
• Fat: 7.7 g
• Saturated fat: 3.5 g
• Monounsaturated fat: 3.2 g
• Polyunsaturated fat: 0.5 g
• Protein: 13.4 g
• Carbohydrate: 26.7 g
• Fiber: 1.8 g
• Cholesterol: 30 mg
• Iron: 1.9 mg
• Sodium: 862 mg
• Calcium: 130 mg

This recipe is courtesy of Cooking Light (April 2001).

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