Wednesday's Workout

Keeping in theme with our outdoor workouts, this workout is a great way to tone up outdoors. You can pair it with an outdoor jog or walk or one of the workouts from last Wednesday’s Workout: http://fitnessfrugal.blogspot.com/2010/03/wednesdays-workout_17.html. Its best if you do this workout near a park or along a path that has benches and stairs but if you can’t find these things, go ahead and modify the moves by doing them without the equipment.

Walking Lunges- Stop during your walk or run and step the right foot forward and drop down into a lunge with each knee at a 90 degree angle. Bring the left foot in from behind and step it forward bending into another lunge. Repeat with the right leg so that you are lunging forward with a different foot each time and thus “walking” forward.

Pushups- Find a park bench or a tree and place your hands on the bench or tree with feet further out from the bench or tree to create an angle with your body. Bend arms into a pushup and then press back to straight arms.

Step Ups- Find a park bench or a set of stairs and stand facing the bench/stairs. Step right foot up onto the bench/stair and then bring the left foot up. Step the right foot down and then the left. Repeat. Try to pick up your pace to not only tone your glutes but to get the heart rate up.

Glute Squeeze- Stay with your bench or stair. This time step the right foot up and instead of bringing the left foot up lift the left leg straight out behind you thus squeezing the glutes. Then step down with the left leg and right. Repeat 15 times and then go to the left side stepping left foot up and squeezing the right glute with the right leg straight behind.

Ab Tap- This time sit down on the bench or step. Keep hands down by sides and holding onto the step or bench. Bring feet up so knees are bent in towards chest. Keep back straight and slowly tap one foot down towards the ground, switch feet and repeat.

Tuesday Trim Down

If you like those expensive gyms with all of their great amenities but don't want to pay the high prices, you can try out many local gyms for free. Most gyms offer free trial passes for first time users. At some gyms you can even get up to a week free or more free. Enjoy free classes, use of equipment and locker rooms.

The American Health and Fitness Alliance has even compiled free passes from gyms and studios to offer a passbook valid for free passes. The passbooks are available in New York, Chicago, Houston and L.A. Visit http://www.health-fitness.org/index.html for more info.

If you decide you like a local gym or studio, feel free to sign up for a membership but here are a few tips to negotiate a deal:

1) Don't just sign on the dotted line. The sales or marketing person who is responsible for signing up customers just wants to get their commission from your membership and so they may not be upfront with all the details. Find out if you are locked into a term contract (i.e. one year) or if you have a month-to-month deal. Also find out how termination works, e.g. do you need to give 4 weeks notice, is there a termination fee? Find out if your fee is locked in or if it will go up at some point.

2.) Watch out for hidden costs. The salesperson may try to go over prices with you extremely quickly. Make him or her slow down so that you understand. Have them break down what fees are a one-time only fee and what the monthly fees are. Also, find out if you have to pay any pro-rata fees and what the late fees are for late payments.

3.) Ask for a deal. Gyms and studios usually have signing deals (e.g. no joining fee, one month free, etc.) Ask what the latest promotion is and don't feel bad about walking away unless they give you a deal. It's your money and the gym will be there two weeks from now, a month from now, etc. Make it clear that the only way you will sign up today is if you get a promotional deal.

4.) Find out about joining perks. Many gyms will give you free or discounted personal training sessions. Find out what these deals are and then take advantage of them. Even if you only get a few sesssions with a trainer, you can learn a lot of techniques that you can do on your own.

5.) Refer a friend. Many gyms will offer discounts if you refer a friend to join. Get the word out!

6.) Then once you have joined, don't let your money go to waste. Get to the gym!

Monday Retail Madness

Last Tuesday's post regarding free classes at Lululemon mentioned how pricey the workout apparel at the store can be. Alas, it is also extremely figure flattering and utilizes technology to keep you cool and dry for hot yoga classes or compression in your pants for running. So, what to do? Well, Lululemon does have occasional sales although you must be an extremely vigilant and frugal shopper to find such sales. Another great and similar alternative is the brand Lucy. Although Lucy is not global like Lululemon, it does have stores around the country and ordering is available online. There is an entire online sale section with some substantial markdowns. Check it out at: http://www.lucy.com/On%20Sale/On_Sale,default,sc.html

Weekend Activity

A great weekend activity that can burn fat, be educational and fun is to go on a walking tour. As the weather gets nicer and you have the itch to get outside, going on a walking tour is a great way to get some exercise while keeping your mind occupied. Planning an upcoming vacation to a new city? Book a walking tour instead of jumping on a tour bus. Not going anywhere anytime soon? Book a walking tour in your own hometown! You would be amazed at what you can learn about a city you live in. Make it fun by inviting along a friend.

Although most walking tours are not that expensive, if you want to save some money, go online to the tourism website for the city and find out information about the city and its sights. Print out a map and make up your own walking tour by marking the sights on the map and then guiding yourself through the city.

Of course stopping off at a local eatery to sample some of the local cuisine is necessary to get the total experience. Just don't undo all the hard work you just did!

Friday's Food

A great way to save money and to stay fit is to bring your lunch to work instead of buying lunch everyday. Think about, if you buy lunch everyday at about $10 a day, that is $50 a week! And even when you try to buy a healthy lunch, sometimes those healthy veggie pitas and salads can be filled with calories and hidden fat (butter on the pitas or bread, dark meat chicken on the salad, etc). So, instead of buying lunch try packing your own. Here are a couple of suggestions to get you started:

1)Veggie Pita- This version is healthier than the one you would order at a deli because the pitas are generally smaller and you can control what goes inside. Buy whole wheat pitas and add in some hummus (Flavored hummus are great. Try cracked chili pepper, roasted red pepper, jalapeno ...). Fill with veggies like spinach, shredded carrots, tomatoes, cucumbers, peppers and avocado. If you don't want to stick with the veggies, add in a slice or two of turkey or low-salt ham.

2) Mini Pizza- This one has to be prepared before work. Cover with aluminum foil and then reheat in the microwave at work. Buy flatbread and top with a low-fat marinara sauce or canned tomatoes. Top with you favorite toppings like mushrooms, peppers, turkey pepperoni, spinach, eggplant, etc. A great way to make the pizza taste great is to use herbs like basil, oregano and red pepper flakes. Buy dried herbs as an investment rather than fresh herbs, which will go bad. Then top with low-fat mozzarella. Mangia.

3)Greek Salad- Start off with some chopped romaine lettuce. Add in tomatoes, cucumber and red onion. Other good options are avocado, low-fat feta and olives. In a small tupperware container, bring low fat greek or non-creamy caesar dressing.

4) Taco Salad- Choose your favorite type of lettuce and add in some black beans, tomatoes, corn and peppers. If you like a little heat, add in some chopped jalapeno. Top with low-fat shredded cheddar cheese and salsa as dressing.

A big problem preventing many people from bringing their lunch to work is time. A lot of these meals can take time to prepare. One option is to make your lunch when you are already in the kitchen. For example, on Sunday when preparing your lunch, prepare two portions and put one portion in the fridge for the next day. Or when you are making dinner and waiting for something to cook, get out some ingredients and prepare lunch. Or leave some leftovers from dinner and bring the next day for lunch. Here are a few healthy and quick options for lunch.

1) Crackers and Cheese- This is easy and surprisingly satisfying. A good option for cheese is the Laughing Cow Light wedges, which come in flavors like regular Swiss, French Onion or Garden and Herb. Each wedge has 35 calories and 2 grams of fat. Pair with reduced-fat crackers (a good option is Health Valley Garden and Herb). Add in some washed grapes and a small piece of chocolate for dessert.

2) Snacks- Packing a few snacks is quick and easy and can be satisfying because of the variety. Good examples are low-fat yogurt, reduced-fat string cheese, hardboiled eggs, low-fat breakfast bars and Vitatops (frozen muffins that contain 100 cal and 1 g of fat).

3) Veggies and Hummus- Cut up a whole bunch of veggies on the weekend, put them in individual tupperware or ziploc bags and grab them to go during the week. Good veggies for dipping are grape tomatoes, cucumber, peppers, baby carrots and broccoli florets. You can divide the hummus into small tupperware containers or if you have a fridge at work, bring the entire tub and leave it in the fridge.

4) Soup- Buy cans of soup and throw them in your bag when leaving for work. This is super easy just make sure that the soup can is easy open or you have a can opener at work (you can always bring your own from home). Also, you want to make sure you have a bowl to put the soup in or bring tupperware that has top.

Fit Tip: To keep you motivated to bring your own lunch, try taking the $10 you would spend at lunch and putting it in a money jar for two weeks. At the end of the two weeks, take the money out that you saved and splurge on something you have been wanting for awhile but thought you couldn't afford (manicure, dinner out, new clothes, etc).

Sounds on Thursday

The song for this Thursday is a remix of the Beyonce song "Green Light". The remix is by the Freemasons and the song is available on iTunes.

This is a great song for running, kickboxing, the elliptical machine or cycling. Just think, it only costs $0.99 for a little motivation!

Wednesday's Workout

In honor of the spring weather and the many upcoming 5Ks, ½ marathons and marathons this Wednesday’s workout is based on the classic form of exercise: running. Now some people find running great and swear by it as a form of exercise, while others are less enthusiastic. For this frugal fitness diva, running is like vegetables. You know its good for you, but you’d prefer something else instead. The bottom line is that running is free (if you do it outdoors), it can be done solo or with a companion and it is a great way to burn (lots of) calories.

So here are some workouts for those of you just starting out and those of you that are far more advanced. Take the workout outside to your local park or high school running track. Just make sure you are always running when it is light outside or you wear reflective gear if you must run in the dark.

Beginner’s Workout
If you can walk, you can run. Try this workout to amp up your normal walking routine.

Min. RPE*
0-5 3-4 Start at an easy walking pace to warm up.
5-7 5 Pick up the pace with a fast walk and pump the arms.
7-9 6-7 Take the pace up to a light jog. If you can’t sustain
for the full two minutes, try jogging and then walking
and then jogging again.
9-10 4 Recover a light walk pace.
10-20 4-7 Repeat minutes 5-10 twice.
20-21 6-7 Pick it up to a jog again.
21-22 8 If you can, try adding some sprints during this minute.
Use markers, like you will jog to the bench up ahead and
then sprint to the tree.
22-24 5 Take it back to fast walk.
24-30 3-4 Slow down the walk and begin to cool down.

Intermediate Workout
This workout is great if you can run steadily without stopping but you do not run regularly.

Min. RPE*
0-3 3-4 Begin with an easy walk to warm up the muscles.
3-5 5 Take the pace up to a light jog.
5-7 6 Maintain a jog but begin to lengthen your stride and
take the pace up a bit.
7-9 7 Take the pace to a run so you are breathless, but you
can maintain the pace.
9-10 8 Go to a fast run or a sprint for just one minute.
10-20 6-8 Repeat minutes 5-10 twice.
20-24 7 Maintain a steady endurance pace for 4 minutes.
24-25 9 Go for one last sprint for just one minute.
25-30 3-5 Take the pace down to a jog and then start walking to
cool-down.

Advanced Workout
If you run regularly and/or are training for a race, try this workout.

Min. RPE*
0-5 4-5 Begin with a jog to warm up.
5-10 6-7 Take the pace up to a steady pace but still below your
race pace or at about 70-75% of the maximum pace you can
run for a period of time.
10-15 7-8 Take your pace up to a race pace or the fastest pace
you can maintain for 5 minutes.
15-17 9 Go all out for two minutes.
17-19 6-7 Take the pace back down a bit and recover.
19-20 9 Go all out again for one minute.
20-30 7-9 Repeat minutes 10-20 one time.
30-33 7-8 Maintain you race pace for three minutes.
33-35 6 Take the pace down a bit to a steady pace.
35-40 5 End with a light jog and little bit of walking for the last
few minutes.


Fit Tip: An iPod is a popular device for runners, but Nike and Apple have teamed up to create Nike + iPod. The kit comes with a sensor that can either be clipped on to your shoes or if you have a pair of Nike+ running shoes, they have a special spot underneath the inner sole of the shoe to hold the device. The sensor feeds data into a chip that is plugged into your iPod (where the charger normally goes). Your iPod then tracks your time, distance, pace and calories burned. You can choose programmed workouts, create playlists and even choose a power song to get you through the really tough part of your workout. You can also receive motivational messages from you iPod by pushing the center button. The price for this device? Starting at $29 for the kit and available at Apple and Nike.

*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 Trim Down

Today's Trim Down Tip is another *Freebie.* Staying motivated on your own can be extremely difficult, which is one reason why pricey gyms with their huge array of classes and trainers can be so appealing. Enter Lululemon. This popular fitness apparel store (with pricey clothes-yoga pants costing $98!) offers completely free yoga classes (this goes a long way to counterbalancing the expensive clothes). In addition to yoga, many store locations also offer other types of classes such as bootcamp classes, run clubs, pilates classes and more! Some stores even offer free mats for classes so you don't have to worry about bringing your own mat.

Visit lululemon.com and find a location near you to check out their free classes!

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Monday Retail Madness

Today's Retail Madness is based on a reader comment. The question is whether the shoes that claim to help you tone your legs and lose fat are worth the money and if there are any other, less expensive options.

What a great question. There are a bunch of different shoe manufacturers who make shoes intended to help you "workout" while walking. Examples include: Sketchers Shape Ups (available at sketchers.com), Reebok Easy Tone (available at reebok.com), and MBT (available at us.mbt.com). The science behind these shoes is the negative heel (it is that funny looking rounded heel that makes you look like you are wearing sneakers time traveling from the 70s). The negative heel creates an imbalance when you take a step meaning that your muscles have to work harder to counteract the imbalance. However, just with any type of exercise, there is a risk of health complications. For example, if you have back problems, a weak core or tight Achilles tendons you can risk aggravating these issues. Although core exercises and stretches for you back and legs can help overcome potential problems.

Another major drawback to these shoes is the cost. The shoes start at about $100 with MBTs reaching up to $240. A cheaper option could be to invest in the flip flop sandals, which are made by the same manufacturers with the same technology but are sandals instead of sneakers are are a little cheaper. However, if you are really serious about losing weight and toning up your backside and core there are plenty of things you can do without shelling out big bucks. Simply deciding to walk more instead of taking transportation or walking up the stairs instead of taking the elevator can give you the same results. Also, in addition to your normal workout routine, add in some lunges (both walking and stationary pulses), squats, and ab workouts like crunches and pilates moves. The bottom line is that being dedicated to your workouts will be far more effective than any type of quick fix.

Finally, if you have to get the sneakers-check eBay or Zappos or Amazon to see if you can get a deal.

Weekend Activity

Looking for a way to combine fun with calorie burning activity? Try dance lessons! Learning to salsa, samba, foxtrot or swing is a great way to meet people or get together with someone you already know and burn off some calories. Although you may not be Dancing With the Stars, after a few lessons you can pick up enough moves to venture out to salsa or other dance clubs. A frugal fitness bonus- Many dance studios or dance clubs offer free lessons prior to a Friday or Saturday night party. These dance lessons will teach you the basics so you don't have to enroll in a full-length course, which can get pricey. Do a google search to find a dance studio or dance club in your area.

Friday's Food

These shrimp tacos are so delish and low in fat. Shrimp is a great non-fat protein and it is lower in price than fish filets like salmon or tuna. Also, the abundance of fresh veggies in this recipe helps you reach your daily intake needs.

Ingredients:

1/2 lb shrimp
3-4 plum tomatoes
1 small red onion
1-2 fresh jalapenos (or you can substitute for jarred jalapenos)
1 clove of garlic
2 cups of lettuce
1 lime
Whole wheat tortillas

Optional: salsa, fat free sour cream, avocado slices, chili powder seasoning

1. Cut the tomatoes into small pieces, discarding the seeds, and place into a medium bowl.
2. Chop up the onion and combine with the tomatoes.
3. If using jalapenos (skip them if you prefer a milder version of the recipe and add in a red or green pepper), cut them in half lengthwise and remove the seeds. Slice the jalapenos into small pieces and add in with the tomatoes and onion.
4. Chop the garlic clove into small pieces and add to the mixture.
5. Sprinkle the tomato mixture with the juice of the lime. Add salt here if desired and stir to combine.
6. Chop up the lettuce and set aside.
7. Using non-stick spray, like Pam, spray a skillet and add the shrimp. If you desire your shrimp to be a little bit more flavorful or spicy, add some chili powder seasoning. Cook shrimp until no longer pink- about 1-2 minutes per side.
8. Fill a tortilla with lettuce, the tomato mixture and top with shrimp. If using, add in avocado, salsa and sour cream. Enjoy!

Sounds on Thursday

This Thursday the song to workout to is "Are you Gonna Be My Girl" by Jet. The song is upbeat with a lot of percussion and guitar. It pairs well with a fast paced or upbeat cardio workout-running, cycling sprints, etc.

Wednesday's Workout

An easy way to stay fit is to workout at home using your own body weight. For example, to get a good cardio workout try spending one minute each doing jumping jacks, squat jumps (squat down and then explode up into a jump), jogging in place, high knee runs, skater jumps (balance on right leg with left foot off the ground, bend right knee and push off right foot extending left leg out to left side simultaneously landing on left foot with right foot off the ground, repeat), shuffles (start with left foot forward and right foot back with knees slightly bent, switch to right foot forward with a small jump, repeat, jump lunges (start with right foot forward and left foot back with both knees bent to a 90 degree angle in a lunge position, jump into the air and switch feet so left foot land in front, repeat). Repeat a circuit of these moves 3 times and you have a great 1/2 hour cardio workout!

Monday Retail Madness

For Monday's Retail Madness, the question comes from a reader:

Where can one find good work out shoes that will last for cheap $$$$ ?

Great question reader. The thing with workout shoes is that they do eventually wear out due to use so the key is to get the longest life out of your shoes as possible. The best way to get good value on work out shoes is to buy them on sale and preferably with a coupon, if possible. Vendors like Nike, New Balance and Addidas constantly have sneakers on sale so there is really no need to pay full price. These shoes are generally still high in quality but are considered "last season" and thus, have been reduced. Another key to finding shoes that are good quality is to start searching before your old shoes have completely worn out. That way you will have time to shop around and find a pair that are a good fit and well-priced.

Speaking of fit, a key to extending the life of your shoes is to ensure that they fit you and provide the proper support for the types of workouts you will be doing. A good way to ensure fit is to actually go into the store and have a salesperson check the fit of the shoe when you are trying them on. You want to make sure you have enough room at the toe and in the width but not so much room that your foot slides around. Also, make sure to have athletic socks on when you are trying on shoes.

Another important consideration in purchasing shoes is the type of shoe. If you are doing running or walking, you should have running or walking shoes and a second pair if you also do cross training or aerobics. This may seem like a lot of money to spend on two pairs of shoes but in reality, you will extend the life of both of your shoes by switching which pair you use and only using shoes that are specifically designed for the workout you are doing. Additionally, you will prevent injury by providing your feet in ankles with the appropriate support depending upon the motions you will be going through during your workout.

Weekend Activity

One of the best and most fun ways to workout on the weekend is to combine a social night out with friends or date night with a calorie burning activity. While you don't need to set up a running date (although this is a good way to catch up with a friend), you can do something fun and still get exercise. Bowling is a great way to burn some calories and have some fun.

Fit Tip: Beware of bowling alley comfort food and drinks. You will not be able to burn off all the calories you consume eating wings and french fries and drinking beer. Opt for something healthier on the menu like turkey burgers, veggies platter or a salad. If the menu is lacking on healthier options, try splitting a few appetizers among a few people. Just remember moderation is the key.

Friday's Food

Preparing your own food is a great way to keep costs down and to monitor the amount of calories and fat in the food. Still, it can be difficult to give up favorites like pizza, buffalo wings and mozzarella sticks. Good news! You can make healthier versions of these normally fried and fattening foods. Chef Rocco DiSpirito (from Dancing With the Stars & Biggest Loser) has published a book called "Now Eat This!: 150 of America's Favorite Comfort Foods, All Under 350 Calories." The book offers a healthier version of popular comfort foods including some that you would never think they could possibly be made healthy like New England Clam Chowder, Pad Thai and Caesar Salad. Best of all, having this cookbook at your fingertips means your less likely to go out to dinner looking for a comfort food fix! Now that's frugal.

The book is available on Amazon.com (you can also preview the book and some of the recipes) for $12.87.

Sounds on Thursday

This one is an oldie but a goodie:

Somebody Told Me by the Killers available at iTunes.

This song is great for getting your heart rate going in any kind of cardio work.

Wednesday's Workout

This Wednesday's Workout is jump roping, an inexpensive workout and great calorie burner. You can purchase a jump rope for around $10 and if done efficiently, you can burn as many calories as running. Use the jump rope as a quick warm-up before performing sculpting work or add in a quick 10 minute cardio burst to your normal cardio routine to burn off an extra 100 plus calories. If you have the stamina, try an entire cardio workout of just jumping.

Try this workout to get your heart rate going:

Min. 0-2 March or jog in place to warm-up.
Min. 2-4 Start with an easy two footed jump with the rope
Min. 4-5 Speed up the jump as fast as you can for one minute
Min. 5-6 Slow down a bit and try jumping on one foot for 30 sec. then switch
feet for another 30 sec.
Min. 6-8 Lay the rope down on the ground in a straight line and do football
runs (small fast running on your toes) moving forward and backward
along the length of the rope
Min. 8-9 Pick up the rope again and try high knee runs
Min. 9-10 Change to butt kicks still turning the rope
Min. 10-11 Try jumping jacks with the rope
Min. 11-12 Go back to a two footed jump and go as fast as you can
Min. 12-14 Place the rope down on the floor again and stand on one side of the
rope with both feet, jump over the rope to the other side. Repeat
for 2 min.
Min. 14-26 Repeat minutes 2-14 one time.
Min. 26-30 Cool-down with a walk or easy jog.

Fit Tip: If you can't make it through the whole workout without stopping, add in one minute of marching in place or jogging in between rope exercises and only do the circuit one time through.

Tuesday Trim Down

Today's Trim Down is a takeoff of yesterday's Retail Madness. Working out at home is a lot more economical than expensive gym memberships. However, as this frugalista can empathize with, it can be difficult to get motivated and push yourself when your on the own. A great option is buying exercise dvds. For the price of one month at the gym you can buy anywhere from 7 to 10 dvds. There are great options for cardio, weights, pilates, yoga and more. Some favorites? Physique 57 has a dvd series based on its popular NYC class. Visit physique57.com. Biggest Loser Trainer, Jillian Michaels, pushes you to the limit in her Boost Metabolism Workout and tones you up in her No More Trouble Zones Workout. Visit exercisetv.tv. Finally, for those who love to get their groove one, Julianne Hough, from Dancing With the Stars, offers a great calories burning dance workout in Cardio Ballroom. Available on Amazon.com.

Fit Tip: Invest in a variety of videos to avoid getting bored.

Monday Retail Madness

In keeping with last week’s theme, this Monday’s Retail Madness is a large sale at Exercisetv.tv. In addition to offering free workouts on demand and online, Exercise TV also sells DVDs. Currently, DVDs are on sale for up to 40% off. Popular titles such as The Tracy Anderson Method, Piloxing, YogaWorks and Jillian Michales are all on sale.

If you are looking for cute workout gear to go along with your sale DVDs, check out Target.com. Target has some incredibly low prices for workout clothes. A favorite of Frugal Fitness? C9 by Champion- Fitted Bootcut Pant in Black. These figure flattering pants are only $19.99 and come in XS-XXL. Best yet, they are available in short, regular or tall lengths.