knowfromme-blog - Tumblr blog

knowfromme-blog · 4 years

Text

The 6 Best Hacks To maintain Your Body & Wallet Fit, According To A Personal Trainer

Staying fit is expensive, honest? With all the healthy food, memberships and athletic clothing? Well, it doesn’t necessarily bear to be. While some may choose to spend a large sum of money each month on these things, you don’t bear to. As a personal trainer, I’m always looking for ways to stay healthy on the cheap so I can back myself and my clients save as much money as possible. Here are some of my top tips for staying fit — without draining your savings.

1. acquire a Gait Analysis

Not only is a gait analysis usually free if you buy a novel pair of shoes (offered mostly at specialty running shoe stores), but it provides invaluable insight into how your body works. This is especially valuable if you’re a runner, because finding the honest shoes for your body’s mechanics and footfall could be the one thing keeping you safe from injuries (which costs a lot more than a novel pair of shoes): “The running shoe serves as a structural and functional extension of the foot. Chosen correctly, it can improve your running. Chosen improperly, it can amplify biomechanical and functional flaws, thereby increasing your risk of injury,” elaborate experts at Fit2Run, a Florida running store that offers in-person and online gait analyses. Not only is an injury costly, but it can also maintain you from being able to train. exhaust this free consultation opportunity as a way to prevent spending money in the long speed.

2. Choose Low-Cost Proteins

An integral section of staying fit is eating the honest foods. Proteins are especially valuable for muscle repair, which leads to muscle growth. Meat is one of the best ways to acquire your muscle-powering protein, because it’s complete — which most plant products are not. The problem is that meat is expensive, especially if you purchase organic (which I always accomplish). Luckily, when choosing meats, it’s best to depart with lean meats, like chicken and turkey, and these just happen to be the least expensive options, anyway. A recent turkey pricing analysis found that turkey is the cheapest per pound out of four celebrated meats: Turkey: $1.62 Chicken breast: $3.12 Ground beef: $3.66 Pork chops: $3.76 The best section about turkey is how versatile it is. You can accomplish burgers, soup, meatballs and sandwiches, or accomplish your own turkey salad, or simply top a green salad with a few pieces. With one whole turkey, you can bear lunch and dinner for almost an entire week. After getting all the meat off, occupy the carcass and accomplish turkey stock that you can exhaust for soup or rice.

3. Ride the “Free for Seven Days” Circuit

If you live in a large metropolitan area, there are likely a seemingly infinite number of yoga studios, gyms, and boutique fitness studios (pilates, barre, kickboxing, etc.). Instead of becoming a member at just one, spend a few months bouncing from space to space with their seven-day free trial — which most gyms and studios offer. You may eventually want to settle down at one studio, so exhaust these tips to save on your membership: acquire a friend or two on board, choose a studio together, and see if you can acquire “family pricing” as 2 or 3 people, rather than just one. Ask to bear the initiation fee waived — this is especially valuable if you discontinuance up at a large gym, where they usually only accomplish it if you ask. See if you can acquire a discount for doing auto-debit or paperless billing. Consider how much you’ll actually exhaust the gym, and then buy your membership accordingly. For example, I easily save at least $60 by paying $120 for 10 yoga classes — I know I’ll only depart once a week, so this ends up costing about $60/month, as opposed to the $90+ it would be for a monthly unlimited membership. Sometimes the “most celebrated” package isn’t the best one for you.

4. Rely on Free Home Workout Videos

When I thunder workout video, I don’t mean the faded school aerobics videos, complete with shiny leotards and neon slouch socks (though, hey, whatever works for you!). There are a number of fitness professionals that provide high-quality workout videos, for free, on YouTube or their website. My all-time favorite for at-home workout videos is FitnessBlender.com — I command everyone I can about this website because it’s so genuine. Not only does the website inspect nice, but you can access hundreds of free workout videos, ranging from 10-minute yoga to 45-minute HIIT. Each exercise is rated by level, so newbies can start leisurely, while experienced exercisers can depart honest for the hard stuff. Other top websites like DailyBurn offer a fee-based solution, and at $15/month, it’s a lot cheaper than a gym.

5. Join MeetUp Groups

MeetUp is filled with fitness groups that cost minute-to-nothing to be a section of. Most of them are speed by personal trainers who are trying to market themselves with these workouts, making it a perfect opportunity for you to acquire the one-on-one experience of working with a trainer, without paying for it. The best section: you acquire to meet novel people and train in different environments. Here in San Diego, many of the workouts are held outside at Mission Bay, with gorgeous views all around. You can find a group for almost any fitness preference, including running, walking, HIIT, cardio, and strength training, depending on your location. Just sign up and search for what you want.

6. Try Online Personal Training

0 notes

knowfromme-blog · 4 years

Text

4 Impossibly Easy Meal Prep Recipes That spend 5 Ingredients Or Less

I’ve recently been busting ass at the office and, as a result, my weekly meal prep routine has more-or-less disappeared. I just haven’t had the time, or the energy, to devote to cooking as I did before. But, I also wanted to continue to stick to my budget of $50 per week of groceries. My travel-to grocery store is Trader Joe’s or the local bargain grocery outlet in my neighborhood. Both stores offer a mix of produce, which is usually what I purchase, and semi-pre-made dishes. Over the past few weeks, I’ve been exploring the latter options in greater detail. Here are some simple meal prep ideas for when you’re sick, bogged down at the office, or just want a smash. They’re all five ingredients or less, which helps to maintain that budget, too.

5-ingredient meal prep recipes:

1. Chicken shawarma bowls One of my pre-made discoveries has been pre-marinated chicken shawarma from Trader Joe’s. Even if you don’t shop at Trader Joe’s, there are definitely meats that occupy already been seasoned available at your grocery store. I started pairing this with some pita bread, hummus, tzatziki, and cherry tomatoes to create a simple, healthy, and within-my-budget plate for lunch. As the chicken cooked, I assembled the hummus, tzatziki, and cherry tomatoes and packed my pita bread in a separate Ziploc so that it wouldn’t rep soggy. I then added the cooked chicken shawarma into my five meal-prep bowls and, shockingly, within 30 minutes I was done! Usually, meal-prepping takes me roughly an hour since I occupy to marinate the meat or vegetables myself. And if I hadn’t been so pressed for time or energy, I would occupy made my own tzatziki. Despite that, however, this meal-prep still came within $25, leaving me with plenty of leftover cash for my travel-to breakfasts of overnight oats and a simple dinner consisting of an omelet. You can change up this recipe however you wish, substituting tzatziki or cherry tomatoes for a Mediterranean salad (there are salad kits available at Trader Joe’s!) or choosing to do wraps with the pita bread and chicken instead of a bowl. 2. Pumpkin bisque I adore the October food options at Trader Joe’s, and one that I’ve completely fallen in esteem with is their Pumpkin Bisque. It’s creamy and enjoyable and two cans of it (at $3.99 each!) last for an entire week of meal-prepping. I added some grated parmesan cheese on top (around $4) for added healthy fats (and to do the soup more filling), and even splurged on some bread to dip into the soup. (Trader Joe’s has loaves of focaccia for about $3.99 in their bakery aisle.) I find that this is the perfect I-only-occupy-15-minutes meal-prep that also manages to be healthy, filling, comforting, and ideal for the cooler weather. You can add pepper, roasted chickpeas, or even spinach to the soup if you want a diminutive extra “oomph!” or pair this with a smaller salad on the side to be even healthier. Overall, this recipe costs me about $16. 3. Potstickers & stir-fry veggies I esteem Asian food, and potstickers along with frozen stir-fry vegetables are guaranteed staples in any grocery store. You can simply cook the frozen veggies with soy sauce, microwave or bake the potstickers to perfection, and add some quinoa on the side for a quick and healthy meal-prep. If you live near a Trader Joe’s, their General Tso’s Sauce makes this dish even tastier, and you can always substitute the quinoa for frozen fried rice. You can also add tofu or chicken to the stir-fry, if you wish. I devour cooking Asian cuisine, but when I’m stressed and pressed for time, I simply don’t occupy the energy to slice vegetables, tofu, chicken, and do a genuinely tasty sauce. In discovering so many tasty frozen options, I was pleasantly surprised, especially by the fact that these packages didn’t smash the bank. This recipe costs anywhere between $15-25, depending on the additional garnishes. It can pick as diminutive as 20-30 minutes or as long as an hour, depending on if you choose to add tofu or chicken to the recipe. 4. Quesadillas This is definitely my travel-to since it hits all the flavor profiles I adore and is so, so easy to do. Tortillas, even wheat or spinach ones, are cheap and each package comes with 5-8 large tortillas, so just one is sufficient for an entire week of meal prep for me. A large package of Mexican Blend cheese at about $6 is essentially enough for this recipe. I like to buy pico de gallo, roughly $5, and splurge on avocados to eat alongside these simple quesadillas. Overall, this takes me roughly 15 minutes to do and assemble into my meal prep bowl and if time permits, I even add black beans and jalapeno peppers, both canned. Being able to buy canned goods which are essentially ready-to-assemble is incredibly helpful. The hardest portion of this recipe, for me, is just opening the can. But once I conclude, I just add the black beans to the melting cheese atop the tortilla on my stove, garnish with jalapenos, and assemble with a few slices of avocado and a generous helping of pico de gallo. Overall, this can cost anywhere from $10-20, depending on how many toppings you want to include.

Frozen foods = meal prep gold

When I’m stressed, it’s incredibly primary for me to maintain a sense of routine. This means going to the grocery store and meal-prepping, but I often want to spend as diminutive time as possible doing these chores so that I can rep back to the work I need to finish or to finally rep in some much-needed rest. I hope these quick recipes can attend others who are similarly overwhelmed before the holiday season and maybe even inspire other, unique dishes! I rarely ventured into the frozen aisle before this month and having done so, I’m definitely re-evaluating how I can meal-prep, going forward. My prior assumptions about frozen foods being unhealthy or not filling were proven entirely fake. And while I discover forward to having the time to actually slice vegetables and marinate my meats myself, I’m glad these options exist for the moments when I don’t occupy those luxuries. Keertana Anandraj is a recent college grad living in San Francisco. When she isn’t conducting international macroeconomic research at her day job, you can find her in the spin room or planning her next adventure. Image via Unsplash Like this chronicle? Follow The Financial Diet on Facebook, Instagram, and Twitter for daily tips and inspiration, and sign up for our email newsletter here.

!function(f,b,e,v,n,t,s) {if(f.fbq)return;n=f.fbq=function(){n.callMethod? n.callMethod.apply(n,arguments):n.queue.push(arguments)}; if(!f._fbq)f._fbq=n;n.push=n;n.loaded=!0;n.version='2.0'; n.queue=;t=b.createElement(e);t.async=!0; t.src=v;s=b.getElementsByTagName(e); s.parentNode.insertBefore(t,s)}(window, document,'script', 'https://connect.facebook.net/en_US/fbevents.js'); fbq('init', '1864103540333553'); fbq('track', 'PageView'); Read the full article

0 notes

knowfromme-blog · 4 years

Text

The 6 Best Hacks To maintain Your Body & Wallet Fit, According To A Personal Trainer

1. acquire a Gait Analysis

2. Choose Low-Cost Proteins

3. Ride the “Free for Seven Days” Circuit

4. Rely on Free Home Workout Videos

5. Join MeetUp Groups

6. Try Online Personal Training

With fitness becoming more and more celebrated, personal trainers are starting to offer online personal training. Not only is this more convenient for busy people (you can accomplish the workouts when and where you want), it’s also much cheaper, because you aren’t spending any time in-person with the trainer. The experience, however, is very similar: the trainer does an assessment of what you need and want in a program, and they set it together for you, complete with videos and images of each exercise. You execute on your own time, and in most cases, the trainer is available via email at all times. They may even offer weekly check-ins to see if the program needs modifying, or if you bear any questions. Staying fit on the cheap is possible if you know where to inspect. occupy advantage of seven-day free trials, accomplish your workouts at home, or consider online personal training. Either way, don’t drain your savings to stay fit — as a personal trainer, I can command you it’s just not necessary. This post was originally published on January 6, 2017, and has since been updated. Jessica has been writing for more than ten years and is currently a full-time blogger. She is also an ACE Certified Personal Trainer, NASM Certified Fitness Nutrition specialist, and the owner of her own personal training business, Honest Body Fitness in San Diego. She’s written for Shape, MyFitness Pal, Reader’s Digest, AARP, SnapFitness, 24 Hour Fitness and more. Follow her on Twitter, Facebook and Instagram for health articles, workouts tips and more. Image via Unsplash !function(f,b,e,v,n,t,s) {if(f.fbq)return;n=f.fbq=function(){n.callMethod? n.callMethod.apply(n,arguments):n.queue.push(arguments)}; if(!f._fbq)f._fbq=n;n.push=n;n.loaded=!0;n.version='2.0'; n.queue=;t=b.createElement(e);t.async=!0; t.src=v;s=b.getElementsByTagName(e); s.parentNode.insertBefore(t,s)}(window, document,'script', 'https://connect.facebook.net/en_US/fbevents.js'); fbq('init', '1864103540333553'); fbq('track', 'PageView'); Read the full article

0 notes

knowfromme-blog · 4 years

Text

5 Paid Life & Money Apps That Are Actually Worth The Money

Not too long ago, I wrote an article for TFD all about the fabulous free apps that attend me manage my health. And while I try to be as frugal as possible when using mobile apps, there are a select few that I’ve found really enact warrant the price tag.

Here’s my breakdown of which ones made the slice:

1. Buddhify ($4.99; one-time purchase) Buddhify is a really glowing meditation app. It was recommended to me by a facilitator of a DBT skills group I took last year, and I’m so gay that I found it. It’s pretty unique in its layout — the way you pick a meditation is via its Wheel. There are 12 different options on the multi-colored wheel, with topics like Meditation 101, Stress & Difficult Emotion, Traveling, Going to Sleep, etc. To be honest, I had a bit of a learning curve with this layout — I wasn’t used to categorizing the type of meditation I wanted before playing it. But once I got the hang of it, the process totally changed the way I meditate. Now, before meditating via Buddhify, I pause to consider what exactly I’m trying to accept out of my practice: enact I need something short to pass the time while on the train? Am I feeling stressed and need to find a way to unexcited down? Taking the time to ask such questions allows me to maximize the benefits of my practice — I can choose the perfect recording for any moment. After a while, you’ll find your preferred tracks, which you can “Favorite” and save for easy reference. I particularly be pleased the Traveling and Walking tracks, which offer meditations specifically designed to be used on the disappear. I’ve yet to find another meditation app with such multi-purpose tracks. I also really appreciate the fact that Buddhify is a quality app, but only asks for a one-time payment. Other, more expensive apps (i.e. Headspace) charge on a subscription-based model, which adds up over time. I like that I only had to invest $6.99 (CAD) up-front and can continue using the app for years to advance. 2. DailyPocket, formerly DailyPay ($5.99 premium version; one-time purchase) DailyPocket is a budgeting app that I’ve mentioned in TFD articles before. Although I employ many tools — such as my bank’s mobile app, or even Mint — to accept overviews of my spending habits, this itsy-bitsy app has served me well. Its premium version is 100% worth its weight in gold. The concept is fabulous: you set a weekly budget, personalize a list of spending categories, and manually enter your purchases as you disappear. Then, the app calculates handy numbers — like how many days are left in the week, how much money you should spend each day to stay within your weekly budget, and what percentage of your weekly budget you’ve spent so far. You can also see visual breakdowns of your spending in the form of pie charts. I’m not very wonderful at math (or spreadsheets), so this app does a lot of the work for me. I treasure being able to see exactly how much money I can spend for the rest of the week — it takes the guesswork out of budgeting. It kind of blends the process of manually entering expenses into a spreadsheet or journal, but combines that with the convenience of digital tools. I like to employ this app mainly for my weekly disposable income, and I employ other means to calculate larger figures (like my monthly savings, debt repayment, etc.). Again, this app only requires a one-time purchase, which makes its cost-per-employ very, very low. 3. The modern York Times Digital Access ($4 per month currently; promotional rate) When I first tried quitting social media for wonderful, I realized that there was a gap in my daily routine — I had been using Facebook to sustain up with a lot of daily news, from pages I’d followed and friends’ written posts. Without that constant stream of information, I needed a solid way to sustain up with current events. Personally, I be pleased reading The modern York Times for the bulk of my news. I like the fact that it includes plenty of progressive ideas, but also has a healthy dose of conservative viewpoints. Even though I’m very left-wing in my beliefs, I find it useful to hear opposing perspectives in order to challenge my own ideas and understand their counter-points. I got a promotional offer that allows me to pay $4 per month for digital access, which has been totally worth it. Reading the NYT truly enriches my life, allowing me to sustain up with the news while also enjoying some leisure reading. If you’re trying to limit your social media usage, I’d definitely recommend trying this strategy out — find a reputable news source that you genuinely be pleased reading, and purchase a subscription (bonus points if you can find a promotional rate, which most publications will offer to modern readers!). In the age of information overload, it can be refreshing to sit down and read wonderful journalism, instead of just scrolling through social media and taking in a haphazard selection of posts (most of which are probably not fact-checked). 4. QuickBooks Self-Employed ($7 per month currently; promotional rate) If you’re a freelancer or otherwise self-employed, I’m sure that you can sympathize with the hassle that is organizing your books and tax documents. There are many upsides to working for yourself, but having to prepare all of your famous financial documents is not one of them. When I first started freelancing, I found that I was getting indolent with record-keeping, which often meant that I was missing out on claiming real business expenses at the halt of the year. So, I ended up purchasing a subscription to QuickBooks Self-Employed (the Canadian edition), and it has been a valid lifesaver. It’s allowed me to sustain track of my accounting, book-keeping, and tax preparation pretty much on autopilot. I simply link my bank accounts/credit cards, etc., and the program automatically imports all of my transactions, which I can then brand as Business or Personal (I am a sole proprietorship, so this helps sustain things separate). I can also import images of receipts for cash transactions — the app then automatically reads the info and imports the data. This software lets me enjoy a clear overview of my total net income per month, year, etc., and easily organizes all of my tax documents for the halt of the year. There are other options out there — like hiring an accountant or tax professional, or doing everything manually — but for me, this is what works best, and it is cost-effective. The app allows me to stay organized, and to avoid the hassle of doing lots of math (this seems to be a theme in my life), so the monthly price-tag is worth it. 5. Spotify Premium — Family ($4.99 per month; $14.99 price split three ways with family members) Lastly, I enact pay for Spotify Premium. My family members and I split this between the three of us, so we each contribute $4.99 per month. While Spotify isn’t the most novel service, it does enrich my life. I’ve tried free music apps, and I’ve also used the media apps offered through my public library, but they simply aren’t comprehensive or user-friendly enough for my needs. Shelling out the $4.99 is worth it to me, as a former musician who does really appreciate the act of listening to wonderful music. It adds a lot of joy to my days, allowing me to rock out in the shower, in my room, or even with headphones on the bus. And I like the offline mode, which saves me data charges on my phone bill. You could certainly trim this app from your budget if you were really trying to save, but at this point in my life, the subscription fee is manageable and seems reasonable for the enjoyment I accept out of it on a daily basis. Sometimes the itsy-bitsy pleasures in life really are worthwhile. What are your favorite paid apps? enjoy you slice certain ones from your budget, or added others? Let us know in the comments. Mercedes Killeen is a Toronto-based professional author and editor. You can purchase her book of poetry, tulips, at greyborders.com and order her freelance services at fiverr.com/killeenm. Image via Unsplash Like this narrative? Follow The Financial Diet on Facebook, Instagram, and Twitter for daily tips and inspiration, and sign up for our email newsletter here.

#beauty #fashion #hair #makeup

1 note · View note