This weekend’s activity is shopping. Wait, you say, how is this frugal or fitness? Walking around the mall or down a shop-filled street is a great calorie burner (there’s the fitness part). One way to up your burn is to seek out bargains and sales. By searching for stores that are offering discounts you’ll not only get more exercise, your wallet will thank you as well (there’s the frugal part). By the end of the day your legs and butt will be toned and you’ll be satisfied with the bargains you got. Bonus- all those bags you are carrying will help tone your arms.
Not up for shopping? Leave the car at home and walk to get your errands done or park as far away as possible at each errand stop, forcing you to walk more. Doing your errands via public transport? Stay standing to engage in your core muscles and get off a stop early to walk to your destination.
Sunday, February 28, 2010
Friday, February 26, 2010
Friday's Food
A common misconception people have when trying to eat healthy is that it costs more. This is simply not the case. It is entirely possible to eat healthy and still save money at the grocery store. Here is a list of foods that are both nutritious and cheap.
1) Eggs- This superfood is inexpensive (provided you stay away from organic or free range, which can be twice as much) and is a super healthy protein. Make an omelet for breakfast by using 2 egg whites and 1 whole egg, chopped tomatoes, spinach and top with salsa. Hardboiled eggs are a great quick and easy snack that will keep you full. Boil a bunch of eggs ahead of time and they will keep in the fridge for up to five days.
2) Frozen fruits and veggies- Throwing out fruit and vegetables that have gone bad is a huge waste of money; however, produce is essential to a healthy diet. In order to avoid throwing away fruit and veg that have gone off, buy frozen versions. Frozen peaches, mangoes and raspberries taste great in smoothies or on waffles or low fat ice cream. Frozen corn is a great addition to salads, burritos and vegetable based soups. Frozen edamame can save you a ton of money when you buy takeout sushi (Sushi restaurants charge between $4-$8 for one serving of edamame). Frozen spinach can be sauteed in an instant. Frozen broccoli is great in pasta sauces. Another option is to freeze your fresh fruit before it goes bad. Chop up some bananas, put them in a plastic bag and freeze. Grapes also keep well in the freezer and are delicious even when frozen.
3) Pasta- People trying to lose weight often think that pasta and other carbs should be avoided. However, if you buy whole wheat pasta and keep your portions small, there is no reason to avoid these healthy carbs. Pasta is inexpensive and one box provides many meals. In order to keep your portions in check, use a pasta measure. Target has one that can measure anywhere from 1-4 servings : http://www.target.com/Kitrics-Pasta-Measure/dp/B001TJTGXS/ref=sr_1_1?ie=UTF8&frombrowse=0&searchView=grid5&refinementHistory=subjectbin%2Ctarget_com_age%2Ctarget_com_gender-bin%2Ctarget_com_character-bin%2Cprice%2Ctarget_com_primary_color-bin%2Ctarget_com_size-bin%2Ctarget_com_brand-bin&searchNodeID=1038576&field_launch-date=-1y&searchRank=target104545&keywords=pasta%20measure&searchPage=1&field_browse=1038576&searchSize=30&field_keywords=pasta%20measure&field_availability=-2
You can also save on pasta sauce by using canned tomatoes instead of commercial sauce. You can buy canned crushed or diced tomatoes for about $1.79-2.99 depending upon the size of the can. Most commercial sauces start at over $3.
4.) Soup- At a couple of dollars a can, soup is a great healthy option and it is a whole meal in just one can. Make sure you avoid creamy soups though like chowders.
5.) Beans- Use beans instead of meat in your burritos or tacos, homemade soups and salads. Beans are less expensive than chicken or steak but still offer a lot of healthy protein.
6.) Milk- Buy a gallon of skim chocolate milk and you have a tasty dessert high in vitamin D.
1) Eggs- This superfood is inexpensive (provided you stay away from organic or free range, which can be twice as much) and is a super healthy protein. Make an omelet for breakfast by using 2 egg whites and 1 whole egg, chopped tomatoes, spinach and top with salsa. Hardboiled eggs are a great quick and easy snack that will keep you full. Boil a bunch of eggs ahead of time and they will keep in the fridge for up to five days.
2) Frozen fruits and veggies- Throwing out fruit and vegetables that have gone bad is a huge waste of money; however, produce is essential to a healthy diet. In order to avoid throwing away fruit and veg that have gone off, buy frozen versions. Frozen peaches, mangoes and raspberries taste great in smoothies or on waffles or low fat ice cream. Frozen corn is a great addition to salads, burritos and vegetable based soups. Frozen edamame can save you a ton of money when you buy takeout sushi (Sushi restaurants charge between $4-$8 for one serving of edamame). Frozen spinach can be sauteed in an instant. Frozen broccoli is great in pasta sauces. Another option is to freeze your fresh fruit before it goes bad. Chop up some bananas, put them in a plastic bag and freeze. Grapes also keep well in the freezer and are delicious even when frozen.
3) Pasta- People trying to lose weight often think that pasta and other carbs should be avoided. However, if you buy whole wheat pasta and keep your portions small, there is no reason to avoid these healthy carbs. Pasta is inexpensive and one box provides many meals. In order to keep your portions in check, use a pasta measure. Target has one that can measure anywhere from 1-4 servings : http://www.target.com/Kitrics-Pasta-Measure/dp/B001TJTGXS/ref=sr_1_1?ie=UTF8&frombrowse=0&searchView=grid5&refinementHistory=subjectbin%2Ctarget_com_age%2Ctarget_com_gender-bin%2Ctarget_com_character-bin%2Cprice%2Ctarget_com_primary_color-bin%2Ctarget_com_size-bin%2Ctarget_com_brand-bin&searchNodeID=1038576&field_launch-date=-1y&searchRank=target104545&keywords=pasta%20measure&searchPage=1&field_browse=1038576&searchSize=30&field_keywords=pasta%20measure&field_availability=-2
You can also save on pasta sauce by using canned tomatoes instead of commercial sauce. You can buy canned crushed or diced tomatoes for about $1.79-2.99 depending upon the size of the can. Most commercial sauces start at over $3.
4.) Soup- At a couple of dollars a can, soup is a great healthy option and it is a whole meal in just one can. Make sure you avoid creamy soups though like chowders.
5.) Beans- Use beans instead of meat in your burritos or tacos, homemade soups and salads. Beans are less expensive than chicken or steak but still offer a lot of healthy protein.
6.) Milk- Buy a gallon of skim chocolate milk and you have a tasty dessert high in vitamin D.
Thursday, February 25, 2010
Sounds on Thursday
This week's workout tune is one of my new favs:
Meet Me Halfway by the Black Eyed Peas (available on iTunes: http://itunes.apple.com/us/album/the-e-n-d-the-energy-never-dies/id318390146">
This song is great for steady runs and plyometric moves like jumping jacks, squat jumps, etc. You can also use this song for some upbeat sculpting.
Meet Me Halfway by the Black Eyed Peas (available on iTunes: http://itunes.apple.com/us/album/the-e-n-d-the-energy-never-dies/id318390146">
This song is great for steady runs and plyometric moves like jumping jacks, squat jumps, etc. You can also use this song for some upbeat sculpting.
Wednesday, February 24, 2010
Wednesday's Workout
This Wednesday's Workout is so simple and is *FREE*! If you want to get a good cardio workout, find a set of stairs. Walking or running stairs burns a ton of calories and is a great tush toner.
If you live in a large apartment building, you should have access to many flights of stairs. Try to work up to doing the whole building. If you live in a home with just one flight of stairs, continue to walk/run up and down multiple times. See how many flights you can do in 30 minutes. No stairs at home? Hit a local park or school stadium or some other public outdoor venue with stairs. Too cold to go outside? Try taking the stairs at work instead of the elevator. While its not suggested that you work up a sweat on your way to the office, simply walking at an easy to moderate pace up the stairs will burn extra calories and give your metabolism a boost, not to mention wake you up much more than your usual cup of joe will!
Fit Tip: If you want to make your workout more challenging, grab a pair of handweights or if you don’t have any handweights, grab some water bottles and hold them as you go up and down the stairs.
Try this workout to get your heart pumping:
Min. RPE*
1-5 3-4 Warm up by walking up and down a flight at an easy pace.
5-7 5 Pick up the pace a bit and continue walking up and down.
7-9 7 Pick up the pace again to a fast walk or a jog
9-10 8 Pick up the pace one more time. If you are walking, take it to a
jog. If you are jogging, try sprinting up and jogging down.
10-15 5-8 Repeat minutes 5-7 again.
15-18 5 Return to a moderate pace.
18-22 6 Stay at a moderate pace but try going up the steps two at a time.
22-25 7 Go back to one step at a time and pick up the pace
25-26 8 Go all out one last time
26-30 4 Recover and cooldown at an easy pace
Using the stairs, you can incorporate these toning moves:
Lunges- Stand at the bottom of a flight of stairs. Step one foot onto the first step in front of you. Sink down into a lunge position making a ninety-degree angle with your front knee and bringing the back knee down close (but not touching) the floor. Repeat 12-15 times then switch to the other side to complete reps. To make it harder, hold your weights or water bottles down at your sides.
Ab crunches- Sit on the bottom step, hands down by sides. Lift you feet into the air with knees bent. Touch the right toe down to the floor then lift back up bringing knees together. Alternate and touch the left toe down. Repeat for 20 reps.
Side squats- Stand at the bottom of a flight of stairs with your body turned to the right side, so that the left side of your body is facing the steps. Place the left foot on the first step and walk the right foot out wide, toes facing outwards. Sink down into a wide plie squat. Squeeze your bottom to rise up. Repeat 16 times. Hold weights or water bottles on your shoulders to make it more difficult.
Tricep Dips- Sit on the first step with hands by your sides, fingers facing your feet. Your feet should be together and flat on the floor. Keeping your hands on the step, lift your bottom off and away from the step. Slowly bend your elbows, lowering your bottom to the floor and contracting your tricep muscles on the back of your arm. Straighten your arms to come up. Repeat 15 times. To make it harder, try lifting leg straight out in front of you.
Glute Squeeze- Stand facing the first step at the bottom of a flight of stairs. Place your left leg on the step and step up while keeping your right leg straight behind you. Lift the right leg into the air and squeeze your buttocks. Step down with your right leg and then your left leg. Repeat 15 times continuing to step up with the left leg. Switch sides and complete the same exercise stepping up with your right leg this time for 15 reps.
Pushups- At the bottom of a flight of stairs, get on your hands and knees in front of the first step. Place your hands on the step in front of you. Either remain on your knees or coming up onto your toes into a pushup position. Slowly bend your elbows and lower your chest towards the floor. Straighten the arms and come back to the starting position. Complete 15 reps.
* RPE = Rate of Perceived Exertion which measures how hard you would rate yourself working. Use the chart below to measure your exertion.
1- This activity requires virtually no effort, like watching tv.
2- Light activity you can sustain for a long time.
3- Slightly brisker activity that you can still maintain but its getting a
little harder and your breathing is a little bit heavier.
4- Now you are beginning to feel like you are working out but at a steady pace
and you feel good.
5- Moderate pace, you are sweating now.
6- Harder pace but not so hard that you find it difficult to maintain for an
extended period of time.
7- Hard pace but you are still able to maintain it, although you may need
intermittent periods of rest.
8- Very hard pace. This is fairly difficult to maintain.
9- Hardest burst you can maintain but only for short bursts.
10- The hardest you can go. This is how you feel after you sprint to the finish
line. Impossible to maintain.
If you live in a large apartment building, you should have access to many flights of stairs. Try to work up to doing the whole building. If you live in a home with just one flight of stairs, continue to walk/run up and down multiple times. See how many flights you can do in 30 minutes. No stairs at home? Hit a local park or school stadium or some other public outdoor venue with stairs. Too cold to go outside? Try taking the stairs at work instead of the elevator. While its not suggested that you work up a sweat on your way to the office, simply walking at an easy to moderate pace up the stairs will burn extra calories and give your metabolism a boost, not to mention wake you up much more than your usual cup of joe will!
Fit Tip: If you want to make your workout more challenging, grab a pair of handweights or if you don’t have any handweights, grab some water bottles and hold them as you go up and down the stairs.
Try this workout to get your heart pumping:
Min. RPE*
1-5 3-4 Warm up by walking up and down a flight at an easy pace.
5-7 5 Pick up the pace a bit and continue walking up and down.
7-9 7 Pick up the pace again to a fast walk or a jog
9-10 8 Pick up the pace one more time. If you are walking, take it to a
jog. If you are jogging, try sprinting up and jogging down.
10-15 5-8 Repeat minutes 5-7 again.
15-18 5 Return to a moderate pace.
18-22 6 Stay at a moderate pace but try going up the steps two at a time.
22-25 7 Go back to one step at a time and pick up the pace
25-26 8 Go all out one last time
26-30 4 Recover and cooldown at an easy pace
Using the stairs, you can incorporate these toning moves:
Lunges- Stand at the bottom of a flight of stairs. Step one foot onto the first step in front of you. Sink down into a lunge position making a ninety-degree angle with your front knee and bringing the back knee down close (but not touching) the floor. Repeat 12-15 times then switch to the other side to complete reps. To make it harder, hold your weights or water bottles down at your sides.
Ab crunches- Sit on the bottom step, hands down by sides. Lift you feet into the air with knees bent. Touch the right toe down to the floor then lift back up bringing knees together. Alternate and touch the left toe down. Repeat for 20 reps.
Side squats- Stand at the bottom of a flight of stairs with your body turned to the right side, so that the left side of your body is facing the steps. Place the left foot on the first step and walk the right foot out wide, toes facing outwards. Sink down into a wide plie squat. Squeeze your bottom to rise up. Repeat 16 times. Hold weights or water bottles on your shoulders to make it more difficult.
Tricep Dips- Sit on the first step with hands by your sides, fingers facing your feet. Your feet should be together and flat on the floor. Keeping your hands on the step, lift your bottom off and away from the step. Slowly bend your elbows, lowering your bottom to the floor and contracting your tricep muscles on the back of your arm. Straighten your arms to come up. Repeat 15 times. To make it harder, try lifting leg straight out in front of you.
Glute Squeeze- Stand facing the first step at the bottom of a flight of stairs. Place your left leg on the step and step up while keeping your right leg straight behind you. Lift the right leg into the air and squeeze your buttocks. Step down with your right leg and then your left leg. Repeat 15 times continuing to step up with the left leg. Switch sides and complete the same exercise stepping up with your right leg this time for 15 reps.
Pushups- At the bottom of a flight of stairs, get on your hands and knees in front of the first step. Place your hands on the step in front of you. Either remain on your knees or coming up onto your toes into a pushup position. Slowly bend your elbows and lower your chest towards the floor. Straighten the arms and come back to the starting position. Complete 15 reps.
* RPE = Rate of Perceived Exertion which measures how hard you would rate yourself working. Use the chart below to measure your exertion.
1- This activity requires virtually no effort, like watching tv.
2- Light activity you can sustain for a long time.
3- Slightly brisker activity that you can still maintain but its getting a
little harder and your breathing is a little bit heavier.
4- Now you are beginning to feel like you are working out but at a steady pace
and you feel good.
5- Moderate pace, you are sweating now.
6- Harder pace but not so hard that you find it difficult to maintain for an
extended period of time.
7- Hard pace but you are still able to maintain it, although you may need
intermittent periods of rest.
8- Very hard pace. This is fairly difficult to maintain.
9- Hardest burst you can maintain but only for short bursts.
10- The hardest you can go. This is how you feel after you sprint to the finish
line. Impossible to maintain.
Tuesday, February 23, 2010
Tuesday Trim Down
This workout is absolutely *FREE* and is guaranteed to keep you motivated. Exercise TV offers free workouts on demand on your tv. They have everything from weight loss pilates to bootcamp workouts to cardio striptease. The free full length videos update roughly monthly so there are enough new workouts to keep you interested but your old faves don't disappear too quickly. Its like having a constant supply of new workout dvds. You also get a chance to experience clips or even full-length segments from new videos from popular trainers such as Jillian Michaels, Jackie Warner and more.
Plus, Exercise TV gives you offers on discounts for DVDs so if you really like a workout, you can buy the DVD for less.
Even if you don't have Exercise TV on demand, you can find a huge collection of full-length workouts and short clips as well as other materials like workout plans on exercisetv.tv on your computer. Just choose a video, click on full screen display and get moving in your living room.
Fit Tip: For days when you are really pressed for time, the 10-minute workouts are a great time saver. If you have a little bit more time, do one in the morning and one in the evening and get in full workout. On days when you have all the time in the world, you can put together a bunch of different videos and get a tough workout in. For example, start off with some cardio (Jillian Michael's Boost Metabolism is a great one! or have some fun with Capoeira or Bollywood. Move on to some scultping (Harley Pasternick's 5 Factor Fitness works multiple areas and targets different areas in each segment, Biggest Loser Power Sculpt is another good one). Finally, finish with some yoga and stretching (Yoga Sculpt and Less is More Yoga are both good options).
Plus, Exercise TV gives you offers on discounts for DVDs so if you really like a workout, you can buy the DVD for less.
Even if you don't have Exercise TV on demand, you can find a huge collection of full-length workouts and short clips as well as other materials like workout plans on exercisetv.tv on your computer. Just choose a video, click on full screen display and get moving in your living room.
Fit Tip: For days when you are really pressed for time, the 10-minute workouts are a great time saver. If you have a little bit more time, do one in the morning and one in the evening and get in full workout. On days when you have all the time in the world, you can put together a bunch of different videos and get a tough workout in. For example, start off with some cardio (Jillian Michael's Boost Metabolism is a great one! or have some fun with Capoeira or Bollywood. Move on to some scultping (Harley Pasternick's 5 Factor Fitness works multiple areas and targets different areas in each segment, Biggest Loser Power Sculpt is another good one). Finally, finish with some yoga and stretching (Yoga Sculpt and Less is More Yoga are both good options).
Monday, February 22, 2010
Post 1
Welcome! This blog is dedicated to the pursuit of fitness on the cheap. Staying fit and healthy is important for longevity; however, with the price of gym memberships, sports fees and gear, staying fit can be expensive. In order to make fitness and staying healthy accessible to everyone, this blog will consist of tips and tricks for working out, eating healthy and staying fit generally on a budget.
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