Feel Good Without Breaking The Bank
Posted on 8 March 2010
We all like a good deal, and most of would prefer to feel good through diet and exercsise without breaking the bank. This can be achieved pretty simply through a mix of wise shopping and minimalist exercise.
Affordable Food
One of the first things we need to take into account is our fuel. As we need to not only feed ourselves but our families and those around us this should be the first area of focus when it comes to saving some money. Here are some tips I have picked up through time along with a list of frugal and healthy foods.
Buy in Bulk -- Purchasing foods in bulk can save you a load of money especially when it comes to the more expensive things like meat, eggs and dry ingredients. One thing I recommend getting in a large portion would be a nice big cut of meat which you can prepare in about 10-15 minutes and store away for use throughout the week. Checkout the video below for a very useful guide on preparing and storing a Beef Tenderloin.
Again a great place to buy meat in bulk is at the farmers market. They will be more than happy to negotiate a price for a big cut.
Dry Ingredients -- I like to keep a good store of healthy dry ingredients in my pantry and fridge. One thing I have found really useful recently is to buy a big bunch of sweet and roasting potatoes in bulk. I simply wrap these in foil and stick them in the oven for about 1hr, remove and leave to cool down. These can then be stored in the fridge for upto a month and simply re-heated anytime. Sweet Potatoes are especially versatile as they can be mashed up with berries, coconut oil and cinnamon in the morning for a sweet treat or they can be eaten for dinner or lunch with whatever side you want once coated with some butter and sprinkled with sea salt. Here are some other things to buy in bulk:
- Jumbo Rolled Oats (Check the video below on good preparation….)
- Coconut Oil
- Eggs (seem to be especially cheap at farmers market)
- Coconut Flakes
- Olive Oil and Cider Vinegar
- Nuts
- Tubers and Root Vegtables
Once this stuff is purchased and prepared meals are easy to make and cheap with minimal trips to the grocers while saving you money. The only things you may need to buy fresh are a small bunch of fruit and vegetables…..
Affordable Fitness
Now that spring is upon us we can seriously consider dropping that gym membership. It is getting warmer outside and days are longer, for the price of 1 months gym membership get yourself a Kettlebell and paired with running, sprints and plyometrics you have a more than sufficient workout. Here is a killer minimalist workout a freind introduced me to recently. Simply 10 minutes of:
- 15 Body Weight Squats
- 10 Kettlebell Swings
- 5 Burpees
Sounds easy but I can assure you it is a pretty challenging workout. Recently due to the improved weather I have also been throwing in 2-3 short runs per week, these are playful runs that include things like; Sprints, Pushups, Squats and Pullups which last for no longer than 20-30 minutes. And the best thing is that they only require Shorts, a T-shirt and a pair of running shoes. Also checkout this post on Minimalist Fitness and Workouts. Also have a look at Zen Habits Beginners Guide To Running.
So saving money while staying healthy and active can be pretty simple, I would love to hear any Frugal Fitness tips from readers…..
26 comments so far
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Comment by Rafi Bar-Lev
8 March 2010
Dang it’s been too long since I’ve commented around here Chris!
Great tips. Personally I’d add that doing body weight exercises and finding cheap deals for free weights is a great way to save money on working out.
Cheers,
Rafi
Comment by Hugh
8 March 2010
I honestly don’t know what I’d do if I couldn’t buy my food in bulk. Depending on the item, buying in bulk can save up to or over 50% compared to standard supermarket prices. My fiance and I live together and eat a ton of veggies (in addition to nearly everything on your list above), so we can also buy our fruits and veggies in bulk (Costco) and eat them before they go bad.
And you mention it, but it’s worth repeating – buying in bulk saves you TIME! You don’t have to go to the store 3-4 times per week. All of this saved time adds up.
Comment by Steven
8 March 2010
Chris:
Just recently discovered your blog, and it is simply one of the most informative and well written fitness blogs that I have ever visited. Great stuff, Chris!
Anyways, what I have been recently doing is just push my car around my local high school for 200 yards, then few sets of hill sprints…just a great functional leg workout outside the gym.
Steven
Comment by Melinda Neely
8 March 2010
I also buy tenderloin in bulk at Costco but it’s not free range or grass fed. Glad to hear about buying in bulk at Farmer’s Markets as an alternative. Using a food sealer, it’s just as good, if not better, than buying smaller servings that are much more expensive.
Comment by John Nugent
9 March 2010
Chris
Thanks for your brilliant blog and advice.
John
Comment by Adam | SEE
9 March 2010
*My Mom, who I only wish I could swim as well as, used to tell me that one reason swimming is a great sport is the fact that it requires zero equipment, just access to a body of water. Of course, she is right, but you might want to put on some goggles to protect your eyes
.
*If you live near a beach and reasonably warm water, you can drop the running shoes and run sprints into the surf. Run in up to your waist, then turn around and sprint out. Mix it up with Chris’s workout suggestion 15 squats – sprint in and out – 5 burpees – sprint in and out – 15 squats…it will smoke you!
Comment by McTofu
9 March 2010
I am practically willing the Spring to hurry up here in London, UK. Although the sun [ha, I mean the LIGHT] does come up much earlier now, about 6am, so I’m thinking not long now till I can take my workouts outside, roll on the dry, warm weather!!!
Comment by Hans Hageman
9 March 2010
I enjoyed the post. I want to second the recommendation to buy at the farmer’s markets. With regard to meat, you can make some pretty good deals with the vendors. This meat is also much safer (see the movie “Food, Inc.”).
I like to bring a 10lb. medicine ball to the park and throw it from different angles and positions, chase after it, rinse and repeat. I bring a smaller med ball for the kids.
Comment by Jen-JensFitnessTips.com
9 March 2010
Great ways to save some money and get healthy and fit too!! Buying in bulk does help!! There are lot of good fitness tools out there to save money!
Comment by Luke M-Davies
10 March 2010
@McTofu – Ditto! London has been so damn cold this year and I’ve been out there training for the London Marathon – I pray the weather is kinder from here on out.
Great post Chris – always looking to budget and in current times so is everyone I think!
There are not enough Costco stores in the UK in my opinion. They do good quality bulk which is why I like them but otherwise it isn’t always easy to find here. Cooking in bulk also saves time and money. I often (or my girlfriend) often cooks for 2 days. Saves time and money and food always tastes more scrummy on the second day
Comment by Junglist999
11 March 2010
Always hear Robb Wolf mentioning Costco for bulk purchases – had no idea they were in UK too. Found one near me in Croydon, how do you get membership if yr not a business (re-seller)?
Farmers markets are always good for quality, localism/being more connected with yr food/environment, but they are still pricey for those of us on budgets.
Comment by ChristineWithRegence
11 March 2010
Great ideas for frugal fitness! For ideas on how you can take charge of your own health care costs, check out Whatstherealcost.org.
Comment by Cameron
11 March 2010
Hi Chris,
Been looking at your website for the past month. Trying to improve my weight so far lost like 5 pounds. I really want to build my muscles up but have no idea how to go about this.
I am a programmer who hasn’t done exercise since I left the UK 6 years ago. I am 6,1 I weight like 235 pounds I think I should weight like 200 pounds with no muscle. Well thats what I weighted in the UK when I was slim.
Can you make a few posts on how to start off doing weights and give some time frames easy to follow stuff and what we should expect in results.
Thanks for your time and excellent blog.
Cheers,
Cameron
@ Cameron: I will take that in mind and aim to do a post on the topic ASAP. For now try and do some simple stuff like pushups, bodyweight squats and stay active, walk lots and throw in the occasional sprint. Also dial your diet in, cut out all processed foods and sugar to start. If you have more specific questions please e-mail me zentofitness@gmail.com
Comment by Misti
14 March 2010
I have a family of seven to feed (including myself), and I just recently bought our meet in bulk from the local IGA. I bought two bulk meat packages (one beef and one pork) for about $145.00. I use to spend that one a week’s worth of groceries, which was mostly meat, and I know this bulk purchase will last us at least three weeks. In my opinion, that’s HUGE savings, especially when you’re feeding a family of seven. Besides, when you have that many to feed with only two working in the household, you have to find way to live frugal, and buying meat in bulk is the way to go.
Comment by Cindy
15 March 2010
I just started back into my fitness program. Sometimes it is so hard to find anything without any additives.
Comment by Cameron
15 March 2010
Hi Chris,
Thanks Chris I really appreciate your help & time.
Cheers,
Cameron
Comment by IPBrian
16 March 2010
Hey Chris,
Great frugal tips…my wife recently wrote an article on a similar topic and I thought I would share.
IPBrian
http://www.thrivepersonalfitness.com/2010/01/eating-healthy-on-a-budget/
Comment by Tzyy Loong
16 March 2010
Chris,
What will you say to someone who has always done weighted squats to utilize body weight squats when access to weights are not available ? Will the 15 bodyweight squat be intense enough?
Comment by Liam | EverythingZing.com
17 March 2010
That oatmeal does look good, far better than the microwave version but clearly does take a little more time.
The Squats, Swings, Burpees combo is a great one… 10 minutes of serious work!
Comment by Bodybuilding Boon
17 March 2010
Hey Chris, This post caught my eye because recently I wrote about something similar… Weigh gainers can see their grocery bills skyrocket because the amount of food they consume can literally double or even triple.
And me being cheap, I’m always comparing calories to cents. Buying in bulk is a great method to reduce costs, especially costs of going to the store more often!
One of the cheapest sources of bulking calories I have found are Maruchan Ramen Noodles, SUPER cheap, especially if you buy them in bulk. When part of a balanced diet, these things can really kick your gains up a notch.
http://bodybuildingboon.com/2010/03/15/800-calories-for-40-cents/
Comment by Bianca
20 March 2010
What do you do with cider vinegar that makes it a staple?
I don’t think it’s really necessary to soak oats overnight- mine always turn out creamy and perfect so long as I make them on the stove. But savoury oats! Gotta try it. I bet coconut milk tastes really good too. I love to mix frozen blueberries in my porridge (and a little milk) but sadly they are the most expensive fruit
@ Bianca: Give soaking your oats overnight a try, I promise you will be impressed with the improved taste and texture. As for Apple CIder VInegar it is a great cleanser for the body and can help improve digestion, definitely a staple for me especially when you take into account the price of the stuff…..
Comment by Jaxx
25 March 2010
Thanks for the great information. Buying in bulk is fantastic. Having recently gone bankrupt, I am on a very very tight budget, but you know with wise shopping, I think I am eating better now than when I had a large purse for food.
One other spin off to buying in bulk is always having food in, so you do really cut down on rushing out to the shop becuase you are starving, and end up spending too much.
A great tip, ( well for me anyway) is when I see a good deal on fruit or veg and buy a load of it, I keep it in the fridge it will last 10 times longer and then you do not end up throwing it out becuase you bought too much.
So many people who buy in bulk end up throwing out a lot of it.
I have learned so much since I have not had any money about eating good quality food, but at a fraction of the cost I used to pay.
Sorry I have gone on too long, so will leave it there oh except to say I really want to try the oats.