Read week



Keeping fit on a budget

Is it necessary to spend heaps of money in order to get and keep fit?

I say no. In fact, I know a lot of people who pay for gym memberships to have access to equipment and classes, but barely get there 8 times a year! Keeping fit is less about how much you spend and more about being absolutely certain why it’s a must for you, and then finding ways to be active that you enjoy.

Here’s a breakdown of how you can keep fit in a budget from $0 to whatever you can afford.

The free option

You already have the tool you need to keep fit: your body! Using body weight exercises and incorporating strength, cardio and flexibility exercises into a routine can literally be all you need, if done effectively. In addition, your home or a nearby park can provide free ‘equipment’ too! For example, you can use cans of beans as makeshift weights, your apartment steps for step ups or stair runs, or a pile of books (big ones are best) to lift. Using body weight exercises requires you to push yourself, however, in order to get results. This can be achieved by doing higher amounts of repetitions per exercise, and/or using interval training (for example, 30 seconds of work, 15 seconds of rest).

The home essentials option

Setting yourself up with some basic fitness equipment at home can be cost-effective and take your fitness to a new level. My suggestion for equipment would be: 2 sets of dumbbells or kettlebells (a lighter set for arms & chest exercises, and a heavier set for leg & back exercises), a resistance band, a foam roller, and a chin up bar. All of these are available from Kmart, and also Aldi has occasional fitness equipment for really affordable prices.

The take home message is that you can keep fit on a budget! Get creative with your workouts, and possibly invest in some basic equipment for home and you’re all set to go.


Tahini is simply ground up sesame seeds into a paste. It is a great addition to salad dressings, as it is a great source of healthy fats, protein, and B vitamins.

Simple tahini coleslaw

Makes 6 serves


2 cups purple cabbage, finely sliced

2 cups carrot, grated

1 bunch fresh coriander, roughly chopped

1 avocado, cubed

4 Tbs tahini dressing

Options: add a few spoons of sauerkraut, and/or toasted sesame, pepita & sunflower seeds

Tahini Dressing

4 tbs tahini

4 tbs lemon juice (1-2 lemons)

1/2 tsp sea salt

1 large garlic clove

4 soaked dates

4 tbs water



Soak dates in boiling water for 5 minutes.

Add ingredients to blender and blend until smooth.


Chop/grate all ingredients. Mix well in a salad bowl.

Cover with dressing and add the avocado cubes.


“If you own the first hour, you own the day.” I love this quote because I believe it is absolutely true. Here’s two more rituals worth adding to your morning routine in order to own the day.


Re-read your goals and your why (motivation for those goals) every morning. This is a way to remind yourself of your identity, purpose & values. If you haven’t figured this stuff out yet, I suggest you schedule some time to sit and reflect on who you are, where you are getting your identity from (assess whether it’s healthy or not), and decide what your purpose and values are. Then remind yourself of it every day – preferably every morning. Read and speak them out loud to yourself. Imagine you are speaking to your best friend, and you are empowering them to remember how awesome they are!


Take a few minutes to review your daily tasks, as well as your weekly and monthly goals. Remind yourself what projects you are working on, and what appointments you have for the day. Keeping a digital or hard-copy diary helps me stay on top of this. I find that the days I don’t remind myself what’s coming up, I end up wayyy off track and don’t usually complete the things I had planned. Reminding yourself of what’s coming up and what you’re working to achieve will keep you on track.

Copyright © 2021 Alisha Christie