If we could have our way, we would all eat organic, hire an in person trainer, and have a chef prep our meals. Sadly, that’s not the reality the majority of us live. If you’re a student, single parent, have a multi-family home, or are just drowning in bills then this is for YOU! Maybe you’re new to the fitness game, or maybe you’re a seasoned veteran but just don’t know how to get over that hump that you’ve been stuck in for the last 6 months.
Let’s face it, fitness and nutrition can get expensive if you don’t know how to budget or plan ahead. So, let me walk you through a few key components that will help you look & feel your best, and still allow you to keep the light on.
Let’s talk food, we all know that in order to build muscle, you need protein, that’s what the fitness community has ingrained into your mind. So what are the best proteins to buy at the lowest cost?
- Tuna (in oil not water)
- Mackerel (fish)
- Beef & turkey (if you buy the fatter versions you will need to rinse them, to get rid of the fat. Take it a step further and LONDON broil your beef/turkey to cook out the excess fat, rinse it and then re-cook and add seasonings to it)
- Whole eggs
The best way to navigate through the grocery store, is by having a plan, aka a grocery list, but where do you start?!?! First things first, NEVER shop on an empty stomach or when you are hungry. If you have a meal plan, make a list of the following:
- 2 proteins, ex. Tuna & chicken
- 3 carbs, ex. Brown Rice, Sweet Potatoes, Beans
- 2 Fats: Olive Oil, Avocado (try to find this on sale)
- Lots of Veggies- if you’re debating whether to buy frozen or fresh, ask yourself this: Do veggies usually go bad in your fridge? Yes mine too, I guess we’re buying frozen.
- & fruit on sale (apples/oranges/kiwi are usually available in bulk)
Which brings me to my next point, ALWAYS try to buy in bulk. Proteins, carbs (that have a long shelf life), veggies (again frozen is probably the way to go for longevity. Fruit can also be frozen. Also, pick generic foods. The store brand is always cheaper than the name brand and the ingredients are the typically the same.
Forget about buying bottled water, instead just buy a 20oz bottle that you can refill throughout the day. Help Mother earth & save yourself some bucks in the process! Put down the chips, you don’t need them.
Okay so we got the food down, now what about our favorite part, working out? Well that depends, are you working out at home or at the gym?
Try to buy your membership on SALE! The BEST time to get a membership is at the end of the month. Sales personnel are desperate to meet their quota’s if they haven’t already so chances are they will throw you some deals, or cut down costs. Below is a list of the cheapest memberships, hopefully some of these are in your area (not including sign up fees):
- Fit 4 Less (Canada) $4.99+
- Planet Fitness- Average $10.00 a Month
- Local YMCA- Average $25.00 a month
- Golds Gym- Average $25.00 a month (if you stick to just one gym)
- LA Fitness- Average $25.00 a month (if you stick to just one gym)
- Fitness4Less (UK) 15.99-19.99 Euro
- The Gym (UK) 10.99-20.99 Euro
Last but not Least, if you can’t make it to the gym and would just rather workout at home, SOME resistance is necessary. Below is the most basic, cheap but effective equipment for your home gym:
- Lacrosse Ball (great for rolling out kinks)
- Jump Rope (awesome cardio)
- Resistance bands (what can’t you do with them?)
- Ankle Weights (more resistance please)
- Sliders (Core activities galore)
- Stability Balls
- Push/Pull Up Bar
- VIP Fit (online exercise database, for workouts/ motivation/recipes/more…)
- Timer Apps (for tabata style workouts)
Still confused on where to start? Don’t worry we got you covered. Our Coaches at Shedfat, know how to put a custom plan together for you at an incredibly affordable price, all you need to do is execute it.
By Nancy C.