FRUGAL FITNESS: Exercise & Nutrition On A Budget

Frugal Recipe: Easy Thai Som Tum

2013-02-06T21:44:00.001-05:00

Contributed By Maria Waldron, Author of Lift Love Life

Hi there! I’m alive, thanks for asking ;)

I promise I’ll get a post up about my amazing experience with Yoga Teacher Training but right now my preggo brain is too fried from cramming a years worth of information in 10 days. When they call the 10 day intensive “intense”, they’re not kidding. And we still have a whole ‘nother session to go!

So for now, you kind folks get another recipe while I recuperate and attempt to collect my thoughts.

Just don’t start weeping into your bowls of oatmeal yet because this isn’t just ANY recipe. It’s one that’s incredibly special to me because it’s from my beautiful MOM!

This is a popular Thai dish, called Som Tum (spicy papaya salad or papaya kimchi), that my mom used to make for us when we were kids and since we always begged for more, she would end up making an asinine amount. For just a week or two our fridge would be stuffed to the brim with this spicy deliciousness.

But only for a week or two at most, this stuff never lasted very long at our house ;)

So here’s what you need to make this tasty and healthy side that will clear your sinuses and make you cry for more.

Ingredients (Note, I cut her recipe down to leave you some room in your fridge)
1 tbs sugar
1 lime
1 lemon
2 cups green papaya, shredded
2 cloves garlic
1 tbs fish sauce
3 thai chili peppers
3 tomatoes cut unto medium sized chunks
Handful of cilantro, chopped

Place the garlic cloves and the chilies in a food processor and process until crushed into chunks. Set aside. Peel papayas until the whites show and then shred into long pieces using a mandolin. Squeeze juice of lemon and lime over papaya. Mix with sugar, fish sauce, garlic, chili peppers, cilantro and tomatoes.

And that’s it! It’s such an easy dish and one that’s so nutritious for you too. It’s best when served cold and is so refreshing with the sweetness of the papaya, the saltiness from the citrus, and the sourness from the fish sauce. And you know that I’m lovin’ all over that spicy kick from the thai peppers.

GOD I JUST FREAKING LOVE THIS STUFF.

Make this dish, and then eat it as a side for whatever your eating, or top it on a fish or another protein as a garnish, or maybe even stuff your face with this stuff for breakfast. Hmm…just kidding about the breakfast part.

Stay Frugal & Fit My Friends!

Michael J. Schiemer B.S. CPT

CEO of FRUGAL FITNESS & Elite Cheapskate

Certified Personal Trainer of RESULTS Private Fitness Boston, MA
Author of The Frugal Diet, The Frugal Workout, & Ultimate Fit Guides
FRUGAL FITNESS TV | Twitter | Facebook | FITNESS EBOOKS

RAGIN' RED MEAT + RUNNIN!

2013-02-04T20:05:00.000-05:00

Contributed By Samantha Zeigler, Author of Running & Cupcakes

Quite a while ago (a little over a year now…) I declared that I was (mostly) quitting eating red meat and pork. Food documentaries and health concerns had me convinced that I just didn’t need it. And I made it an entire year. I didn’t avoid red meat or pork completely (the only pork I really eat is ham and bacon – I don’t like pork chops, ick). Once in a great while I just want a steak, or a burger, or bacon, so I eat it. But I didn’t plan it into my weekly meal plans.

Then a couple of weeks ago I noticed I was getting a lot of dizzy spells. I thought it was blood pressure – so I checked, it wasn’t that. I thought it was dehydration, so I started really forcing myself to be more diligent about my water consumption – it wasn’t that either. I mentioned it to a coworker and she said it could be an iron deficiency. So last week I started to make sure I take my multivitamin every day, I’ve been making smoothies with spinach, and I ate red meat once (after mentioning that I needed it, the bf made me tacos for dinner in an effort to get me to eat the red meat, and it worked, I do love tacos.) While grocery shopping the other day I saw a package of 6 pre-made beef sliders in the meat department at Trader Joes. I only thought about it for a minute or two before picking them up.

It turns out that large amounts of exercise can in fact lower your iron levels – not something a woman really wants to worry about. Given that I’ve been working out a lot harder than my body is used to, I am willing to bet that lots of workouts combined with iron deficiency were the cause of my dizzy spells, because they’ve subsided.

That had me a tad bit scared so I’m glad I got it figured out pretty quickly!

Other awesome things lately? I’m RUNNING AGAIN! I took 23 whole days off of running, and when I came back to it, this is what happened:

I honestly thought I was crawling – the path I run on was snowy and icy in spots so I was being very cautious of my footing. I kept my Garmin under the sleeve of my coat the entire time so I had no idea how quickly I was moving until I was done – boy was I shocked.

Compared to a 5 mile run that the bf and I did back on December 22nd – 8:44 average pace which felt hard toward the end. Well the bf did tell me that all this kettlebell stuff was going to make me a stronger runner, but I had no idea it would happen that quickly.

Now I’m going to try to run at least 3 times per week in order to get ready for Reach the Beach in May – but I’m also still going to keep up my kettlebell workouts as well.

I’m looking forward to seeing how much faster and I stronger I continue to get!

Have you ever taken a hiatus from running to focus on strength and come back and surprised yourself like I did?

Stay Frugal & Fit My Friends!

Michael J. Schiemer B.S. CPT

CEO of FRUGAL FITNESS & Elite Cheapskate

EPIC SUPERBOWL SPINACH ARTICHOKE DIP

2013-02-02T19:35:00.000-05:00

Contributed By Amanda Santucci, Author of The Skinny Spice

One of the BEST football party dishes is spinach artichoke dip, which is also one of the highest calorie party appetizers that you could eat. It’s deceivingly unhealthy, because with Spinach and Artichokes in the title, you typically think it can’t be *that* bad.

To give you a little perspective, in there is 312 calories, 19 grams of fat, 26 carbohydrates, and zero vitamins in ONE serving of Ruby Tuesday’s Spinach Artichoke Dip. Believe it or not, Chili’s Hot Spinach and Artichoke Dip has 1,130 calories, 90 grams of fat, 2,460mg of sodium, and 40g of carbohydrates in just one serving! (See it here for yourself:http://chain-restaurants.findthebest.com/l/820/Hot-Spinach-And-Artichoke-Dip-w-Chips)Disgusting when you think about it. However spinach dip tastes so good, and it’s great for parties.

Instead, try this healthy recipe below for your SUPERBOWL 2013 party, and I guarantee people will LOVE it. It tastes just as good, if not better than spinach dip recipes that are loaded with fat and carbs.

Spinach Artichoke Dip:

1 tbsp olive oil
1 onion, chopped
1 1/2 tsp kosher salt
2 cloves garlic, minced
1 cup plain Greek yogurt
1/2 cup cottage cheese
1/2 cup mayonnaise
1 10-ounce box frozen spinach, thawed, drained, then squeezed dry by the handful
1 (8-ounce) can water chestnuts and 3 artichoke hearts chopped (optional)

Black pepper and salt
Lemon

What to do:

1. Saute onion and salt in a frying pan over medium heat, stirring until it is browned. This takes awhile, about 10-15 min. Add garlic when the onion is nearly done, and saute for another minute or so. Cool the mixture.

2. Blend yogurt, cottage cheese, and mayo until smooth in a food processor.

3. Squeeze the defrosted spinach. This part is important but kind of gross. Be sure to wash your hands before you attempt this. (I know squeezing it is annoying and gross, but it is completely necessary, I promise).

4. Add the cooled onions and squeezed spinach to the mixture in the food processor. Blend until almost smooth.

5. Place dip in bowl and add water chestnuts and optional artichokes.

6. Season with salt, pepper, and lemon juice.

7. You’re done! Just put the Spinach Artichoke Dip in a nice bowl and cut up some veggies to go along with it : )

**You can also put the dip in a wheat bread bowl and serve with pita chips.**

(Recipe adapted from http://www.family.go.com)

Stay Frugal & Fit My Friends!

Michael J. Schiemer B.S. CPT

CEO of FRUGAL FITNESS & Elite Cheapskate

My Least Favorite Fitness Companies & Personalities

2013-01-31T15:16:00.001-05:00

This Post Dedicated To The "Beautiful" 'Ladies' of Get Off My Internets & Their Fabulous Followers, that made this post such a success that will now last for years! You all took the bait so quickly it is hilarious. GOSSIP GIRL is hookin' me up with thousands of free hits, increased revenue, and more followers/subscribers/search engine rank from promoting this post! Thx babes! ;) God Blesses each and every one of you :) Especially YOU PartyPants, no worries about last year, I won't tell anyone my lips are sealed... ;)

"NO. SLEEP. TIL BROOKLYN!" -Beastie Boys

Also mad props to my Secret Valentine, Janine Ryan of Purple Giraffe. Very excited to meet you in person and "thank" you ;)

READ THE WHOLE THING THEN JUDGE

Want to know something? I've been in the fitness industry for a decade now. I've met some of the best and worst in the industry. I've gotten to know individuals, groups, and companies so well that I know them even better than themselves in many ways. I've met figures so inspirational, knowledgeable, respectful, and giving....but I've already written about many of them already and will continue to. But this is the dark side, either in my life or many of yours. You probably have no idea the amount of ignorance, crime, ego, selfishness, greed, exclusivity, and abandonment that exists in the industries of personal training, fitness management, food/supplements, social media marketing, and media production. But you will after reading this. Granted, some of you in different industries may not understand every nuance or significance, and others may not have faced the obstacles that I have, health, mental, and financial. But try to understand & see these people for their true selves.

I HAVE PROOF, EVIDENCE, DOCUMENTATION, CORRESPONDENCE, WITNESSES, AND SUPPORTERS ON EVERY SINGLE ONE OF THESE ISSUES.

Some of the non-objective statements made here are just merely my personal opinion.

You can of course agree or disagree with them all at anytime, free country, & leave the site anytime.

THE TRUTH HURTS, BUT UNFORTUNATELY YOU CAN'T SUE SOMEBODY LIKE MYSELF FOR SPEAKING THE TRUTH, & IF YOU TRY I HAVE ARMIES OF LAWYERS & MEDIA.

The truth is, I'm going to lose a lot of friends and business allies from this post (but I have too many as it is, and this will filter out the ones I won't want to be involved with anymore). I will most likely even lose a lot of MONEY. Obviously I'm going to make a lot of powerful enemies. But the truth hurts, this is nothing but the truth, and MY TRUTH is that I don't care at all what any of these people or companies think. And I know somewhere out there people that actually like to live in the real world, they will appreciate this honest information.

If they have a problem with it, they are living in denial.

I TELL IT LIKE IT IS, ALWAYS! I don't sugar-coat, but I do it all within the law!

I'm not afraid of any of you, and I never will be. I've won against bigger fish :)

All of these people and companies will deny all of this, that is what weak ppl do.

They don't take responsibility for their actions, admit their mistakes, or make ammends.

Some of these people are complete evil, others are wonderful in some ways not others.

We are all very flawed and imperfect creatures, obviously I am. But at least I admit it!

And yes I will add to this list over time and heavily promote this post so many see it...

Want to know the absolute BEST PART? It's that, on top of everything I say here as truth, I KNOW MY RIGHTS. FREEDOM OF SPEECH. I am now very well-versed in the law, I have no assets for you to even try and sue, and I'm growing stronger and smarter and better connected every day. GOD BLESS AMERICA!

Crushing Bullshit as well as Fitness Costs

And you know what I just realized, there are too many to name and companies to do justice in full detail for this post. It could take me weeks. I'll add to it later, and that's a damn promise. Stay tuned.

-Mike

***Flawed Companies***

Chobani: Champion of Never Paying Bloggers

You really gotta love a "Greek" yogurt company, that is actually US-Based, that is dominating the market in every way and valued at BILLIONS of dollars now. Unfortunately, I had to learn from experience that this company, even with its riches and industry domination, will never pay online media producers and marketers like myself. I did 4 videos free using Chobani Yogurt, mentioned it visually, verbally, hash-tagged and mentioned the shit out of it, great responses. I was approached by one of their minions that they LOVED my videos, really wanted me to make more, and wanted to give me some free Chobani to make more of them. I said "no sorry I already gave them enough free promotion", I'd need paid contracts or along those lines for my work and time. They said that would be HIGHLY irregular and offered me more free Chobani. I said absolutely not, I'd go to their competitors Yopalit, Fage, Dannon, etc. No response from them. I come to find out later that NOBODY has ever been paid by this billion dollar conglomerate, and the executives brag about this fact on live television. I've heard countless other horror stories of promised compensation and promotion but never delivered to other skilled professionals. I'm stickin with my other yogurt thank you very much! :)

AllStarHealth.Net: Prefers Unpaid Marketers :p

As I posted the other day, I came to AllStarHealth.net a couple years ago, broke and desperate. I had been ordering supplements (mostly Dymatize 12 or Elite XT) for years, some other powders, and I enjoyed their prices and shipping. They do a good job in a lot of areas. However, I came to them offering my undying support and loyalty. I offered them a $400-500 a month deal for 6-12 months to do heavy duty affiliate sales and marketing for them. Basically because I believe in the company and I was dead broke. They said "hmmmm we'll think about it...which means no in sales". They "generously" offered me a tiny blip on their blog, which gets about 10 hits a day, and that was it. Never heard from them again despite 5 years of free promotion out of me (just ended recently). Now I refer over $1,500 or more in supplement sales, not to them, without even trying (it's like my 10th priority these days). I will make sure my success continues to grow so that they end up losing tens of thousands of dollars by not signing me for pennies when they had the chance. I buy elsewhere now and tell my clients, viewers, and readers to do the same. You can learn a lot about the character and acumen of a company by missed deals such as this.

FitFluential LLC: An Extension of Kelly Olexa's Ego

Now FitFluential LLC ain't all bad, not even close! (By the way, whatever happened to Jennifer Grayeb who "co-founded" FF, but seems to only be really included in that category via her own stuff....hmmmm interesting. I'd love to see the terms and conditions of that business sale). They have built something huge and successful out of absolutely nothing, with great innovation, leadership, and many wonderful members. MOST of them are wonderful in fact, just a select few ain't. I had some great experiences with them at times and I'm also not going to violate any of my contracts or non-disclosure agreements with them. But it was a company I gave my soul to, I did everything I could, and it failed me. It did not allow me to support myself financially by any means, even with all my other jobs, and offered little financial relief when I was dead broke and putting a knife to my throat in my bathtub.

At its heart, it is a company that is all about founder Kelly Olexa, leaning on Kelly Olexa, and it has the same flaws as...guess who?!... Kelly Olexa. (This is all public knowledge by the way, I would not discuss anything private or privileged ..yet?). Nobody is perfect, I certainly will be the first to tell you I'm not, but whenever you have a company based on 1 person, that is a lot of pressure and flaws / limitations start to come to the surface. And if you don't bow down before her and tell her everything she does is perfect & right, even when it isn't, she won't be happy. Same thing with me and my business...except the HUGE difference of I don't have 5 full-time employees on my payroll and 1,000 members to keep satisfied! That's a lot of responsibility by itself for one person and it can crush any mere mortal even the great KO... If you out-perform or outshine her...that's even worse! How dare you!! Sure there are other ppl in the company, but everyone knows they are just pawns that will never be treated equally and it all comes down to Kelly's iron fist. I can already see Kelly fuming while reading this / hearing about this and saying to herself *this is so negative and childish Mike* but guess what, so have been your actions and methods in my opinion and many others. Business is brutal and if you treat somebody wrong or disrespectfully like myself it will come back to you.

The real person I feel bad for (kind of) in this one is the company's #2 (and I mean distant #2) workhorse Danielle Liss. She's the "Chief Marketing Officer" with no formal marketing experience that I can surmise besides her cat website (although I do love cats). She is also, obviously to any public eye, not a fitness professional or even amateur, and she could never pitch to fitness companies if Kelly went down. So what is really tragic is that while she may work just as hard and sacrifice a high-earning income in law practice for FitFluential, she will NEVER get the spotlight or what she is due because that is all for Kelly. The other employers are honestly just filler besides Danielle, and that is blunt but quite accurate in my opinion...

"There can be only one" -Highlander.

"Behold the king, the king of kings. There can only be one..." -HHH Intro Vid

That's all I'm going to say on that one....for now at least. If I hear backlash on this post, especially in regards to this company, I may inquire with my many lawyers further and spill more beans though who knows! :p

I DON'T EVEN HAVE TIME FOR THESE NUMBSKULLS (YET):

-Fitness Together

-Latitude Sports Clubs

-JSW Nutrition

-Boston Sports Clubs

-Equinox Clubs

-FatFluential

-Get Off My Internets: Thanks so much for all the free traffic! Really, I owe ya 1! ;)

-BodySpace via Bodybuilding.com

-GymSource

-Glam By Omid Maxey

-Too many others to name... :/

I'm the long arm of the law. This is justice. This is truth.

Flawed Personalities

Scott Herman: Entitled Superior Narcissistic Maniac

Ahhhh Scott Herman. Real World Brooklyn "star". Male Model. "Best Abs In New England" winner. FitFluential Ambassador. Epic Entrepreneur. Fitness Magnate. Straight hero of the gay community (which I think is great by the way, for real no sarcasm). Media master. Scott is a LOT OF GREAT THINGS. He's helped out countless charities and causes. He's also been an entrepreneur since age 14 or so and works as hard or harder than ANYONE in the industry. Guy has huge guts. So why would I dislike a guy like this? I don't dislike him for the reasons above, but I do for these reasons:

I went to college with Scott, only 1 year apart. While he claims he is the absolute know-it-all in everything fitness and nutrition, in reality he got a business degree while I got my degree in exercise physiology, a nearly pre-med curriculum. I remember age 21 I introduced myself to him very politely and he wouldn't even look me in the eye or shake my hand. We even worked as personal trainers briefly at the same gym (see Latitude Sports Clubs Methuen, MA another time). Then while he was on Real World getting pictures of his ass and dick photographed for his modeling portfolio, I was continuing to hone my personal training skills, actually helping 1 person at a time. I had a fallout with the gym (that's another great story), and had to start my own fitness business including online media. For years I gave him free traffic, subscribers, promotion, and kind words. I begged him to help me promote my fledgling and under-capitalized YouTube Channel to give it a fighting chance. He never once even acknowledge my existence. Not via phone, email, message, or comment. With his help of 30 seconds of clicking and typing, I could have avoided much pain and suffering and debt, and I could have also helped him out as well. But to this day he does not even know I exist, mostly because I assume he never takes his eyes off his bank account or the mirror. I still live very close to him, yet he'll never take me up on a collaboration project, and now I surely do not want that anyways. Want to know how much this guy makes? It will make you sick. 6 Figures on a bad year...

Hmmmm let's be a little more objective as well. The guy has NO idea what proper form means on most exercises. He doesn't understand advanced training mechanisms, he just kind of does his own crazy crap. His nutrition and supplement knowledge is very low besides what his sponsor BSN tells him to say. He treats clients in his videos like they are morons.

Sarah Dussault: Selfish & Bloated Fitness Media Empress

FitFluential Ambassador. Media Maven. Boston Socialite. "YouTube Fitness Guru". Another Bostonian that lives probably 25 minutes from me but has never and will never help me out. I asked her years ago, when I was broke and near suicide, if I could be her assistant and do ANYTHING to help her out just to get my YouTube channel a featured spot on hers. I even offered to take out her trash or be her camera guy free! She actually replied a couple times, said she'd take me up on my offer. Be in Boston Tuesday at blah blah she said. I rescheduled clients and blocked out the time. No response. Left high and dry. Like a pathetic loser, I continued to still try and get her approval and help, this time with absolutely no answers or gratitude. I've given her thousands of hits and subscribers, even wrote her a recommendation at one point (for what I have no idea), and all for nothing. All she ever had to do for me, which she said she would, was to feature my YouTube channel and give me a fighting chance. While she has done a great deal for the YouTube Fitness world, she is certainly not someone I'd advise working with if you can avoid it. Want to know how much this woman makes? It will make you sick. 6 Figures on a bad year...too bad it appears she's obsessed with expensive material objects and vacations. Maybe if she's stupider than I thought, she has less money than me! :p

OK so on to more objective criticism: Sarah will do anything for a buck. She promotes some awful supplements, awful food products, morally ambiguous Diet Bets, and pretty much anything along those lines. She has made her money preaching SPOT TREATMENT, a tactic that has no scientific basis in reality. She's done "celeb workouts" for increased ratings, and her party girl antics are visible in her weight fluctuations. Another "Fitness Guru" that didn't go to college for fitness, communications must have taught her all she needed to know about anatomy, physiology, nutrition, strength and conditioning, etc. All in all, when it really comes down to it, Sarah does a decent job but she mostly just got lucky by starting YouTube Fitness at the right time. That is what her success is owed to. How else could she be the chunkiest "Fitness Guru" on the market?

Cassey Ho: Too busy to care, hyper energizer bunny

OK so Cassey from Blogilates / Pop Pilates ain't that bad from a universal perspective. More so in some personal ways with me. She's actually very nice in person and enthusiastic, great attitude, I worked with her briefly at the same gym in Watertown, MA. But she's clearly someone who has always been skinny and doesn't understand what it's like for 90% of her viewers, readers, or clients. While she's excellent at Pilates, her knowledge of all around fitness is dubious at best (although she has a degree in biology which helps to make up for some of that) so please don't take her advice on anything general fitness or nutrition related. That is way above her scope of expertise. In essence, she's NOT a personal trainer and should not be treated as one, she is a great group exercise instructor only. Like her buddy Sarah Dussault, she is a FitFluential Ambassador, very much into the materialistic side of society, and makes an ENORMOUS amount of money with her media and products. It must be tough making 6 figures within a year as a startup. She also told me we could work together on a YouTube collaboration or "feature for feature" arrangement but turned her back on me when she made it big. Not as bad as Sarah, but still a bitch.

Rebekah Borucki: Bex Life of Superiority Complexes

I'll give Rebekah credit in 1 way, she at least quit FitFluential like somebody with guts. I will not give her credit because this Farm-To-Fork Vegan Yogi ignored my cries for help on YouTube. She was the last person I begged for help to get a featured spot on her rapidly growing channel, before I realized not to give a fuck anymore and just do it myself. But because she's "so much more intelligent, more enlightened, more established, nutritionally superior...etc etc bullshit bullshit bullshit" she had NO intention of ever sharing the spotlight even .5% to help me survive. Sadly, I still even know 1 person that features her channel on theirs, without reciprocation. The truth is "Bex", you are a perky personality hippy with equally perky jugs (probably half your views right there), and half of what you produce is garbage (the other half is good though, stuff you actually specialize in). She has some good stuff, and will be successful, but it will always be limited by her ego, selfishness, and limitations.

Omar Isuf/Michael Kory: Backstabbing YouTube Producers

These guys I won't waste much time on, they are peons / nothings compared to most others on this list haha. Pretty good YouTubers, popular and charismatic, knows his stuff... not a great guy. Both stabbed me in the back on YouTube without telling me for months they removed my channel from his featured lineup. Both of them. Multiple times. Never acknowledged it, never apologized. I gave them 2nd and 3rd chances and they betrayed me again. I even wrote high quality articles free for Michael Kory's "Lean Body Lifestyle" site before he got his ass sued by someone for infringement. Now that is Karma what happened to him. Although he still earns waaay too much money for a douche bag 21 year old. It's sad when people can't even get the nerve to stab you in your front... Fuck them, they are a dime a dozen on my backstabber list.

Dave Carelli: Sketchy MA/NH Personal Trainer

Not much to say about this clown really. The few things he ever said to me were "picture every (personal training) consultation as a 300 lb woman getting out of a Lexus and take her for as much as she's worth", "I have an awful car because I got a DUI etc awhile back", and "This gym is all about money. The sooner you understand that, the better". He slept with employees and clients, and an all around jerk. He has actually helped some people, and has some motivational skills / charisma, but I mean that usually happens at least by accident when you are a personal trainer for 20 years. While this guy is very well trained in exercise physiology, he does not make much use of it when he lives at pubs and strip clubs all around the Merrimack Valley. He's not the worst person I've ever met, not even the worst trainer, but that's not saying a lot...

Ian McCarthy: 19 Year Old Philosophy Fitness "Genius"

Why is Ian's YouTube channel the worst in the world? I could go on for years. The kid is only 19 years old, a philosophy major, has never worked in the fitness industry, and has a physique like the Pillsbury Dough-boy So what's the big deal about any of that? There are plenty of idiots out there, no big deal right? WRONG! This guy somehow reaches millions of people, talks absolute shit about 95% of the best professionals in YouTube Fitness (including me and almost everyone on this list!), disses the entire fitness industry and beyond, and HE HAS NO IDEA WHAT HE'S TALKING ABOUT!

He rallies gangs of other fat nerds, makes up bogus reasons, and targets them and their media with dislikes, spam marks, click bombs, link clinks, and vicious comments. This is the epitome of cyber-bullying. Bogus propaganda journal citations, no personal experience or evidence, no understanding of the scientific process that creates all his coveted journal entries, and no formal education. But what do I know, I just have a Degree in Exercise Physiology, a decade in the industry, a half-dozen nationally recognized certifications, and physique that doesn't look like a bowl of vanilla ice cream. Check out my video below for a few more reasons why this guy is a complete tool, a disgrace to his industry, and see his huge array of "dislike" and comment attacks on this video and the related nutrition one. Despicable.

Dave Bussiere aka LoudBus / JATO Marketing: Scam Artist

This guy is so pathetic and horrible in so many ways. I will say he's the MOST DANGEROUS guy on this list by far, maybe the only one actually dangerous, and the overall worst by far. He harassed me many times, wasted 5 hours of my life, and tried to get me to quit my jobs to sign on with his bogus fake companies under investigation. But much worse than that, he has stolen TENS OF THOUSANDS OF DOLLARS from many victims and "employees" with his shady companies Very very glad I am not a victim of this guy and that my "bullshit alarm" went off as soon as he started rambling about his (non-existent) 100,000 dollar contracts. Stear clear of this guy, his businesses, and/or his "employees" immediately.

SORRY, NO TIME FOR THESE DWEESHES (YET):

-Jonathan Arthur Amadei

-Kevin Hallinan

-Michael Napolitano

-Kati Salowsky

-Leah Segedie

-Varun Chiravurri

-Justin Garvey

-Randal Thomas

-Benji Moser

-Sara Borgeois

-Tara Martin

-Omid Maxey

-Tina "Carrots N Cake" Haupert (thx for extending the thread!)

-Janine Ryan of Purple Giraffe (although I really love you for the free traffic)

I'll be updating these individuals and companies over time, when it is worth my time to do so. :)

You Know What I Say? Rise Above It
Succeed Anyways, In Spite of them

I'm not just some pissed off meathead.
I know excactly what I'm doing
and exactly who I am up against. Just bring it!

Stay Frugal & Fit My Friends!

Michael J. Schiemer B.S. CPT

CEO of FRUGAL FITNESS & Elite Cheapskate

Certified Personal Trainer of RESULTS Private Fitness Boston, MA
Author of The Frugal Diet, The Frugal Workout, & Ultimate Fit Guides
FRUGAL FITNESS TV | Twitter | Facebook | FITNESS

General Gym Introductory Beginner Workout

2013-01-29T20:02:00.002-05:00

For a beginner getting back into workouts at your average box gym

x = 1 set (10-15 reps unless otherwise specified)

Planet Fitness Workout #2 (Wednesday):

5 Minutes Bike warmup (resistance 8, speed 60-70 RPM)

2x Chest press machine (light-moderate weight for 15 reps, don't push too hard yet)

3x Lat Pulldown Machine (60-80 lbs) whatever grip easiest on joints

2 Minutes Row Machine (if available) vary grips (underhand and overhand)

2 Minutes Elliptical BACKWARDS pedaling Resistance 5-8

2x Row Machine (vary grips) 60-80+ lbs (depends on brand) vary grip

3 Minutes Elliptical *no hands* (if you can balance, don't lean back) Resistance 6-8

1x Dumbbell Bicep Curls 15lb dumbbells 15 reps

1x Dumbbell Hammer Curls 15 lb dumbbells 15 reps

5 Minutes Stairclimber or Stairmaster cooldown (slow-moderate pace)

Stay Frugal & Fit My Friends!

Michael J. Schiemer B.S. CPT

CEO of FRUGAL FITNESS & Elite Cheapskate

FREE WORKOUT: Introductory General Gym Training

2013-01-28T11:44:00.001-05:00

One simple workout example for a beginner/intermediate fitness enthusiast

who is just getting back in to a workout regimen, simple and conservative...

Generic Box Gym DAY 1: VOLUME 1.0: (x = 1 set)

5 Minutes Elliptical w/ Handles Resistance 8-10 (Warmup)

2x Pushups (8-10 reps)

2x Dumbbell Squats with 15 lb dumbbells (15 reps, I like to rest on my shoulders)

2x Row Machine (maybe 50-80 lbs depending on machine, make sure its easy-moderate to do 15 reps)

5 Minutes Exercise Bike Resistance 10-12

2x Physioball crunches (12 reps each set)

5 Minutes Treadmill incline walking (3.5% incline) 3-4 MPH speed

2x Crunches on mat

2x Dumbbell Bicep Curls (gotta work the guns a little bit, beach muscles man!) 15 lbs dumbbells 12-15 reps

2x Hip Bridges (hold 10 seconds each rep, 2-3 reps per set)

5 Minutes Elliptical (no handles) resistance 5-6, slow pace

Stay Frugal & Fit My Friends!

Michael J. Schiemer B.S. CPT

CEO of FRUGAL FITNESS & Elite Cheapskate

FRUGALLY FIGHT THOSE WINTER BLUES!

2013-01-27T16:54:00.001-05:00

Contributed By Samantha Zeigler, Author of Running and Cupcakes

I have not been myself lately. I’ve been crabby, unmotivated, and (worst of all) hungry. ALL. THE. TIME. As in marathon training hungry but I’m not training for a marathon…and yesterday I found myself raging at every driver on the road as I drove into work.

Bad stuff folks. Especially when coupled with my no running challenge (which by the way was supposed to be a month, not two weeks like I had initially written…). Tomorrow marks 3 weeks since I last ran (other than the VERY short distances I’ve been running as I try to break into running in Five Fingers…and that’s all on the treadmill…).

Winter blahs + No Running = Grumpy grumpy me.

I’ve felt this way for a week now and I’m sick of it, so I’m planning on shaking the winter blahs – effective immediately.

Step 1: No running doesn’t mean no working out, right?! I have been very good in this department – ever since I started doing kettlebell workouts with the bf (right after the new year…). I’ve worked out at least 5 or more times every week – some kettlebell, some cardio, some miscellaneous other weight and/or core training, and of course yoga. Today I had a moment of “Oh I’ll just take another day off since I’m so tired and so sore…” because I couldn’t find my P90X X-Stretch DVD. As upsetting as this is, it’s no excuse to skip a workout. I have to be back at work at 4, so prior to starting my afternoon shift I plan on hitting the elliptical for 30 minutes. No excuses.

Step 2: Stop eating so much! I worked so hard to drop 10 pounds over the holidays, I’m not going to let a case of the winter blahs put all that weight back on my body. Especially with all of the active events I’m participating in this year! I know I need to just portion out my food into “me-size” portions, eat that, and then step away from the food. No more extra unnecessary snacks. Especially while not running – NOTHING keeps my body weight down as well as running does!

Step 3: Spend some time outside! As soon as the weather goes back above single digits that is.

The bf and I may be going to Vermont next weekend with some friends – if we do, I think I’ll take a snowboard lesson, or maybe go snow shoeing. And if we don’t, well I’ll be over my one month no running limit so I will be out RUNNING!

I already feel better just after writing all of this out…

Does winter and lack of outdoor activity affect your mood? How do you deal?

Stay Frugal & Fit My Friends!

Michael J. Schiemer B.S. CPT

CEO of FRUGAL FITNESS & Elite Cheapskate

Frugal Recipe: Salty & Seedy Chocolate Bark

2013-01-25T09:13:00.001-05:00

Contributed By Marissa Bognanno, Author of The Boot Blog

A couple times a week I teach English for ten hours straight, with a Zumba class in between. It is on those days that I must arm myself with an arsenal of energizing (and comforting) snacks, like this bark. This week, it got me through eight hours of teaching Little Red Riding Hood at school (my wolf voice is pretty awesome now) and countless hours of I am, you are, he is, she is, it is, etc. during my private lessons. Here's the thing though, I'd be lying if I said my job wasn't fun. Obviously there are times when I'm annoyed, tired and sick of the repetition, when I just want an adult job with benefits, or a nice relaxing one at a desk. But then the next minute I'm dancing to Barbie Girl with a third grader while her mom's in the kitchen making us hot chocolate. And I wouldn't trade that for anything. Not even a 401K.

Salty & Seedy Chocolate Bark

(based on this recipe)

6 oz. dark chocolate, chopped

1/4 cup almonds

1 1/2 tbs sunflower seeds

1/4 tsp salt

In a pan over medium high heat, toast the almonds and the sunflower seeds, stirring constantly for about a minute. Set aside in a bowl and sprinkle with the salt. In the same pan, melt the chocolate. Pour it onto a sheet pan covered with parchment paper and spread. (It won’t cover entirely.) Sprinkle with the almond, seed and salt mixture. Let cool for at least two hours and break into pieces. Store in an airtight container.

I'm all about the simple pleasures in life, and at work, so there's nothing that a little bark can't fix; a disagreement with a co-worker, an impending deadline, a dreary day. Pack some bark next week and see how it can help. Hey, if it can get me through doing a wolf voice for hours, then consider it magical!

Stay Frugal & Fit My Friends!

Michael J. Schiemer B.S. CPT

CEO of FRUGAL FITNESS & Elite Cheapskate

Back & Better Than Ever! Running & Cupcakes 4 The Win! @RunCupcake

2013-01-23T16:34:00.001-05:00

Contributed By Samantha Zeigler, Author of Running & Cupcakes

It has been 25 days since I blogged last. I owe you all an apology for just dropping off the face of the planet for almost a month – but life went to crazy town, and I just couldn’t do it all! I will probably still not write as much as I used to, but I’m back.

With that being said, let’s start with what 2013 has in store for me.

I absolutely KNOW, without a doubt, that 2013 is going to be an amazing year. It all started with an incredibly party that my roommates and I threw New Year’s Eve – don’t we clean up well?

When we did the head count for our toast we had 15 people in our house! It was one of the best countdowns into the New Year that I can remember. It helps that my little bro and his girlfriend were with us, and a certain someone that I had been seeing for a few weeks was also here with us.

That same certain someone that decided on Friday it would be a good idea for us to go from exclusive dating to an exclusive couple. Yes, that’s right. I have myself a new boyfriend! I promised him anonymity if I wrote about him – so we’ll just call him the boyfriend going forward.

Speaking of the boyfriend – so I told him I wanted to learn kettlebell stuff (that’s the majority of his workouts) to shake up my routine, to use on my clients, etc. So we went to his gym yesterday and I got my ass handed to me!

This is what I looked like after all of that… (do you blame me?)

And then he came to the gym with me today and I got my ass handed to me again:

The only reason I’m awake right now is because I’m waiting for the washer to get done…

I also ran intervals on the treadmill twice last week and really kicked out some random, song based intervals all at 7:30 minutes/mile. I’m getting way faster!

What else is making this year amazing so far?

I won the weight loss challenge I was in! I lost 10 total pounds, which was a total of 7.09% of my body weight! I’m so excited to have been able to push myself to lose those last 10 pounds, through the holidays! I feel great right now!

So really – can you think of any better reasons to say 2013 is going to be amazing? Awesome friends, a new man, new workouts, faster running legs, and finally shedding those last 10 pounds. Sounds perfect to me!

So now what’s in store for the rest of the year? Honestly, I don’t really know. I have some ideas:

Snowboarding
Tour de Patrick
Tough Mudders and/or Spartan Races
Figure Competition

This is the first year since I started running that I haven’t had all my races planned to death. I’m going to sit back, relax, and take it all in stride. I’m also really enjoying more strength training and less running, it’s a refreshing change of pace.

I can’t even begin to explain how excited I am to see what the rest of this year has to offer. Stay tuned, I feel like it’s going to be an amazingly fun and wild ride!

What about you – how do you feel about 2013 so far?

Stay Frugal & Fit My Friends!

Michael J. Schiemer B.S. CPT

CEO of FRUGAL FITNESS & Elite Cheapskate

Frugal Recipe: Creamy Fusilli w/ Zucchini & Peppers

2013-01-22T21:19:00.002-05:00

Contributed By Marissa Bognanno, Author of The Boot Blog

It was Saturday morning and I woke up with one thing, and one thing only, on my mind. What am I going to make for lunch?It’s a common question around these parts and you’ll even hear it come up quite frequently in everyday conversation. I wanted something comforting and creamy but not heavy. I scouted out my fruit and vegetable guy’s stand, took a jaunt to our local supermarket, chatted with the lady at the dollar store, until finally the idea came to me.

Creamy without the cream.

Veggie-packed pastas are my favorite, and this one even has a healthy dose of protein, thanks to the greek yogurt, which gives it the loveliest of creamy consistencies. Any time you’re craving a heavy cream-without-the-cream dish, use this greek yogurt trick. Since not everyone loves the tang yogurt has, add something to balance it out, like lemon zest which I use in this recipe, or fresh herbs or rich spices like cumin or curry.

Creamy Fusilli with Zucchini and Peppers

(serves 3)

1 zucchini

1 yellow pepper

1 tbs olive oil

1 garlic clove

small pinch red pepper flakes

1/2 tsp salt

1/2 pound fusilli

1/2 cup plain greek yogurt

1 tsp lemon zest

generous sprinkling grated cheese (I used Pecorino)

Slice the zucchini and pepper into thin strips. Heat the oil in a saute pan over medium high heat, add the garlic clove whole and the pinch of red pepper flakes. Let it sizzle for two minutes, then take out the clove. Add the zucchini and pepper strips and toss well. Add the salt and cook covered on medium low until the vegetables are tender/soft, about 10 minutes. In the meantime, cook the pasta according to package directions for al dente. Drain the pasta, reserving 1/4 cup of the cooking liquid. Add the yogurt and zest to the vegetables, lowering the heat to a simmer, and mix well. Add the cooking liquid until it becomes the consistency you prefer. Add the pasta and toss. Serve with a generous sprinkling of grated cheese.

Stay Frugal & Fit My Friends!

Michael J. Schiemer B.S. CPT

CEO of FRUGAL FITNESS & Elite Cheapskate

FRUGAL FEASTY: Epic Superbowl Buffalo Chicken Bites & Blue Cheese Dip

2013-01-21T16:00:00.000-05:00

Contributed By Amanda Santucci, Author of The Skinny Spice

It's a mixed bag of emotions. Tom Brady and the Patriots won't be in this year's Superbowl, but you can at least eat these amazing appetizers to see the Ravens face the 49'ers! I could probably eat more of these than a famished Ray Lewis! :)

-Mike

For those football parties you may or not be attending/throwing, try making this HEALTHY Buffalo Chicken Wings and Blue Cheese Dip recipe for Superbowl 2013.

Ingredients:

5 pieces of chicken breast

2 cups bread crumbs

1 tbsp cayenne pepper

1/2 tsp chili powder

1/2 tsp salt

5 tbsp hot sauce (I used Frank’s)

Instructions:

Cut the chicken breasts into bite sized nuggets, and set aside. Mix breadcrumbs, cayenne, chili, and salt in a larger bowl and coat chicken pieces in this mixture. Place chicken pieces on a cookie sheet and cook for 15-20 minutes or until fully cooked. I like to turn the chicken over halfway through, through the pieces are small enough to just let cook.

When chicken is done, toss with hot sauce in a large bowl. If you want it to be crispy, you can put the bites back into the oven on high broil for 2-3 minutes. Serve with dip (below).

Meanwhile make the Blue Cheese Dip: Typically, this dip is SO bad for you, alas I have created a super healthy version for your enjoyment.

Blue Cheese Dip:

1 cup cottage cheese

1 6oz cup of plain greek yogurt

3 tbsp blue cheese crumbles (then an additional 3-5 tbsp to use later)

2 tbsp white vinegar

1/2 tsp salt

Instructions:

Use a food processor to blend all ingredients aside from the additional blue cheese. Blend well. Place in a serving bowl and add the additional blue cheese.

Stay Frugal & Fit My Friends!

Michael J. Schiemer B.S. CPT

CEO of FRUGAL FITNESS & Elite Cheapskate

Premier Protein Energy For Every Day Challenge! @PremierProtein Win $200 Visa Gift Card & More!

2013-01-20T08:20:00.002-05:00

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Stay Frugal & Fit My Friends!

Michael J. Schiemer B.S. CPT

CEO of FRUGAL FITNESS & Elite Cheapskate

Big Changes For LIFT, LOVE LIFE!

2013-01-19T18:24:00.000-05:00

Contributed By Maria Waldron, Author of Lift, Love, Life

Well hello there! And welcome to my new site! I told you that changes were a-comin’ and I have to say, I’m really loving these big changes. In fact, I can’t stop opening up my site just to admire the beautiful work from my designer. And thank you so much to everyone who has made the move with me, you have no idea how much it means to me to be able to start fresh with this blog but still have the same faithful friends :)

As for the next big change?

I start my 200 hour yoga teacher training TOMORROW MORNING. To say that I’m excited is an understatement. I am besides myself just thinking about all of the exciting things I’ll learn, the new people I’ll meet, and the possibility of this adventure changing my life. I’m pretty sure I won’t be able to sleep tonight ;)

So why do I think this will be a life changing event for me? Well, because it already has. But let me back up for a hot minute.

In 2008, I took my first yoga class at the Freedom Aquatic Center at George Mason University and instantly fell in love with how my body felt. But then I moved to Georgia to be with my husband (Army stuff, what else?), back to Virginia, and then finally here. I did yoga on and off during these times but for me it was always about the physical benefits and never about this whole mind-body mumbo jumbo thing you hear everyone and their momma raving about. When I got pregnant with Caleb, I got serious about yoga again and decided to get back into a regular practice by going twice a week. I found a new studio, discovered a new teacher that I couldn’t get enough of, and I ended up having a wonderful pregnancy due to my regular routine of yoga, running, and CrossFit. All was well, life was great, and I felt fan-freaking-tastic.

And then I had Caleb.

I don’t mean to scare any new or potential moms out there but there is no way in hell anyone can prepare you for the shitstorm of hormones you’ll experience after having a baby. Even if you do everything by the book by eating right and exercising throughout your pregnancy, those hormones are coming for you and nothing’s stopping them. Though, I did have a friend who had a baby around the same time as me, and as much as I love this woman, when she told me the hormone fairies skipped her I immediately wanted to sucker punch her in the throat. And I promise that’s not normal for me.

As much as I tried to keep it together for my new son, for those around me, and even for this blog, I really had some dark days postpartum. And I mean that literally. There were days where as beautiful and sunny as it was outside, everything was still gray and dreary for me. I would look at Caleb, see sunshine, then look away only for things to get black again. Of course, I had my awesome days but for the most part, there was always this internal struggle for me to do even the simplest task like clearing the dishwasher. I really had to talk myself into doing things because I knew they were necessary and because I love my son so much that I despised the thought of him ever seeing me fall apart.

I don’t know if maybe the husband had been home, things would have been any different. There was nothing stopping these waves of hormones. And even though Ranger school and his deployment didn’t last that long, just knowing what he was going through was enough for me to keep everything to myself to avoid stressing him out. But I’m human and I still caught myself lashing out at the poor guy the few times I did hear from him. In fact, there was a moment clear as day when I knew I something was up. After not hearing from my husband for weeks and hearing about a helicopter crash in his unit, he uploaded a harmless, silly picture poking fun at another military branch on facebook when I suddenly lost my marbles. Now, that picture makes me laugh hysterically but at the time, I couldn’t contain myself and ended up crying for hours to my best friends in Seattle and California about everything in the world that was bothering me at the time. It was the strangest thing ever, and SO unlike my usual, bubbly self. I realized then that something was up and that I needed something other then running and lifting weights to clear my head and zap this funk I was in.

I hinted in our four year anniversary post that I sought counseling, but I also turned to yoga again. I loved running and Crossfit, but the high I felt always seemed to disappear as quickly as it came on. So I went to a yoga class one day, thinking it was going to be just like every other class I’ve been to and loved. But for some inexplicable reason, I walked out of that class and everything clicked for me. I don’t know if it was the meditation coupled with the deep breathing, or if it’s something our teacher said that resonated with me, but it was that one class that I will never forget, where everything began to connect and I finally started to understand the whole mind-body connection. I drank the “yoga mumbo jumbo” kool-aid and finally got it.

That class taught me that all this perfection and this image that I was trying to attain as a new mom didn’t matter. That life wasn’t about trying to live a certain way, but to just live your life and let it take you where it needs to take you. I learned to take these strange feelings in stride and look at them with curiosity, and not enmity. It was then I learned how to step back, pause, and learn to understand how and why I was feeling that way, so that I could brace these feelings with a positive light.

Maybe my epiphany was a result of multiple counseling sessions coupled with my deep yoga practice, or maybe it was just my raging hormones finally subsiding, but it was that day and after that class when I finally felt the sun again. My world was light again, and it wasn’t just when I lovingly looked at my child.

Yoga really came to me at a time when I needed it most, and it changed my life. I finally learned that yoga isn’t just breathing and stretching. It’s not about learning how to do a handstand or headstand, instead it’s about learning how to stand. Since that one class, every time I practice, not only do I leave my mat physically and mentally stronger, but I walk away enlightened. Each practice reminds to approach life in a different and kinder manner, and it reminds me to strive to be a better person for myself and for everyone I love. And unlike the endorphins I get from other physical activities, the feelings last.

The reason I consider this a life changing journey is because after this training experience, I’ll finally have the opportunity to change someone’s life how yoga changed mine. If there is a mother out there that feels the same way I did after having a baby, I want use my experience and be there for her. I want to let her know that she’s not alone, and that there is a way out of the darkness. And if I can give an inkling of how freaking amazing yoga makes both my body AND mind feel to just one person, I’ll know that I have been a successful teacher. That’s life changing in itself knowing that I can make a small difference in someones life.

And that is why I am besides myself and cannot wait till tomorrow morning. It’s going to be a long night for me for sure, but the end result will be totally worth it ;) By March, I’ll be certified to teach hot and power vinyasa yoga. So yes, big thing’s are definitely poppin’!

Have a great weekend world, I’ll be up to my nose in anatomy books :)

Stay Frugal & Fit My Friends!

Michael J. Schiemer B.S. CPT

CEO of FRUGAL FITNESS & Elite Cheapskate

Frugal Recipe: Hot Chocolate Sticks!

2013-01-18T15:39:00.000-05:00

Contributed By Marissa Bognanno, Author of The Boot Blog

Tell me, dear friends, what could be more comforting on a rainy day than pure chocolate melted in your morning cup? A stocking stuffer that I’ve been keeping stashed away (aka, hidden from Manu) these hot chocolate sticks were just begging to be used today. It’s a cube of glorious Beligian chocolate on a stick that you stir into a cup of hot milk. I mean...why didn’t I think of that?

No hot chocolate sticks at home? Just drop a good-sized cube of chocolate in a cup of warm milk and stir.

I can't think of a better start to the weekend than this! Finally some actual, concrete wedding planning awaits us! Plus, I found out how to stream Downton so I’ll most likely be glued to it with a cup of this hot chocolate tomorrow. (And by most likely I intend “most definitely.”) Buon weekend, amici!

Stay Frugal & Fit My Friends!

Michael J. Schiemer B.S. CPT

CEO of FRUGAL FITNESS & Elite Cheapskate

Runng Log: Hills Are Your Friends!

2013-01-17T10:57:00.001-05:00

Contributed By Michele Gonzalez, Author of NYC Running Mama

If you are like me, then you know that hills suck when you are doing them. But they pay dividends on race day.

Photo Courtesy of Michelle

My target race this spring is the NJ Marathon. Even though it’s a pancake flat course, I am incorporating some hill-specific workouts as well as general hill training into my training plan. Knowing that I’ve done hill training is a huge mental boost for me when I’m racing. I feel stronger knowing I’ve done those hill repeats.

Photo courtesy of Sarah OUaL - sarahoual.com

There are a few ways that I incorporate some hill work into my training:

- Choose the route with hills. If you have the choice between a totally flat course and one with some rolling hills (during training runs), go for the hills. Your splits won’t be as fast, but it will pay off in the end. I was confronted with this choice the last two Saturdays on my 12 and 14 mile runs. If I run south from where I live, it’s almost entirely flat. I decided to run north which has three back-to-back hills that would each rival cat hill in central park.

- Do mini-hill workouts in the middle of your run. Working on hills doesn’t always have to be a stand-alone workout. Do hill repeats if there is a good-sized hill on your run. When I was training for Boston in 2008/2009, I was deployed to Baghdad, Iraq. I knew I needed to do some hill work because of Boston’s course – but the entire base was totally flat – with the exception of one hill (all of the signal/radar equipment was kept on this man-made hill). It was .3 miles up. I would often run up and down it 2-3x times in a row in the middle or towards the end of my daily runs.

- Dedicate one training day/week to hills. Hill days are probably my least favorite day of the week. I have a handful of workouts that I do – some on the treadmill and others when I am outside.

I normally do a warm-up and cool-down of one mile each on a flat route, GP = Goal Pace, RP = Recovery Pace

Do you do hill workouts? Do you like them?

Do you have any hill workouts you do? Please share! I’m always looking for new workouts!

Stay Frugal & Fit My Friends!

Michael J. Schiemer B.S. CPT

CEO of FRUGAL FITNESS & Elite Cheapskate

Frugal Meditations For Stress Relief & Affordable Wellness

2013-01-16T09:51:00.000-05:00

Contributed By Marissa Bognanno, Author of The Boot Blog

My return after vacation at home was rough. I was hit hard with debilitating bouts of homesickness that I hadn’t felt since the first year I started living here. Though it would seem only natural for an expat to be homesick, it was like admitting defeat. I kept trying to reassure myself that it was just the shock of coming back after only two weeks, or that it was just the post-holiday blues and I would snap out of it. How could I just make it go away? I couldn’t sleep, I couldn’t laugh, I felt anxious.

Until I discovered something completely magical and instant: meditation. I don’t even know what it was that lead me to google it, but there I was on the couch, in lotus, breathing in and breathing out. The clarity of mind and instant calm I felt after the first ten minutes was a revelation. It was like my brain could just be serene if only I told it to. That in the face of any problem, stress or discouraging situation I could still be happy and peaceful. I started taking ten minutes every day to sit in a quiet spot of the house and listen to short, self-guided meditations I found on YouTube, and by the third day, I felt so in tune; like everything made sense again. In short, I'm hooked.

Would you ever try meditation? Have you ever? If you're interested, here's a great article about the benefits of meditation and how to get started. Plus, a meditation guide.

Stay Frugal & Fit My Friends!

Michael J. Schiemer B.S. CPT

CEO of FRUGAL FITNESS & Elite Cheapskate

Frugal Healthy Recipe: Splendid Spiced Applesauce

2013-01-14T19:20:00.000-05:00

Contributed By Marissa Bognanno, Author of The Boot Blog

In an attempt to be productive, creative and healthy, I woke up extra early today with a spring in my step. I was going to do a little workout in the living room and then make homemade Larabars! The perfect raw, vegan, gluten-free, fiber-filled snack! I gathered the ingredients and dumped them in the blender. Yes, the blender. Not a food processor, like the experts say, but a blender. Because it’ll chop all those nuts and super hard dried prunes into a fine paste, right?

Let’s just say the blender is currently outside, in a smoky, sad coffin of its own burnt plastic.

Since I can stop this productivity now, (I’ve come too far darn it!) I decide to make applesauce, which, ahhh, comes out like a dream. Chunky and flavorful, this is going to taste great tomorrow in between students and lessons, and even better on a pork tenderloin mid-week.

Spiced Applesauce

(based on this recipe)

4 pounds apples (any kind you like)

1/4 cup fresh lemon juice

1 tbs brown sugar

1 1/2 cups water

1/2 tsp cinnamon

1/4 tsp nutmeg

Peel, core and slice the apples. Put all ingredients in a large pot and bring to a boil over high heat. Reduce to a simmer and cook until apples are very soft, 25-30 minutes. Mash with a potato masher or pulse in a food processor if you don’t like it chunky. Let cool and transfer to containers. Refrigerate up to five days or freeze up to two months.

That potato masher up there? I got it in my stocking from Kate (Mom) and literally squealed with delight. You know, like a normal person would do.

Stay Frugal & Fit My Friends!

Michael J. Schiemer B.S. CPT

CEO of FRUGAL FITNESS & Elite Cheapskate

Running: Associate or Disassociate?

2013-01-13T08:51:00.000-05:00

Contributed By Amanda Loudin, Author of Miss Zippy

I mentioned in Wednesday’s post about my upcoming marathon that one of the reasons I like smaller marathons is that I tend to be an associative runner. What does that mean exactly? I like to check in with myself when racing, do a little self-talking, and focus on what I am doing. When I don’t practice this method, I don’t perform as well.

Studies have shown that most runners fall either into the associative or dissociative model. Associative runners are very inward focused and much more in tune with what their bodies are doing as they move along. Some might focus on form, for instance, while others might use association with competitors to motivate them to push harder. Focus on breathing, cadence, and relaxation are all ways that runners can associate mid-run.

Do you associate or dissociate to get through runs?

Dissociative runners, on the other hand, use distraction to get them through the miles. Like to listen to music during a race? You might be more dissociative. Are bands every mile and loud, cheering crowds a bonus for you? Then you’re likely a dissociative runner.

Are all runners one or the other 100 percent of the time? Not likely. As much as I like to associate during a race, there are times when a little distraction can come in handy. And I’m sure those who like distraction become inward focused during a race at some point or another. But in general, you’ll fall into one category or the other.

Is one better than the other? Some of this depends on what you want from your runs, but from what I’ve read, it does help to be associative if you’re after your best performance. I would guess a little practice at association can go a long way toward this. We all know how important the mental game can be when it comes to this sport. Either way, every runner is unique and what works for one won’t work for the next.

Stay Frugal & Fit My Friends!

Michael J. Schiemer B.S. CPT

CEO of FRUGAL FITNESS & Elite Cheapskate

Frugal Recipe: Pecan Crust Pumpkin Pie

2013-01-12T17:51:00.001-05:00

Contributed By Amanda Santucci, Author of The Skinny Spice

Fall is my all time favorite season for food eating. That being said, it’s the easiest season to gain 100 pounds in one day. Exaggerations aside, I sought out to create a healthy pumpkin pie that still tastes good. And I think I’ve finally done it……. for now.

Pecan Crust Pumpkin Pie (no flour, sugar, or butter!)

Crust:

2 1/4 cups pecans (chopped very finely in a food processor)

7 dates

1/4 cup dried cranberries

1 tbs cinnamon

1/2 tsp vanilla

1/4 tsp of sea salt.

2 tbs water

Directions:

Use a food processor to crush the pecans to a fine flour, add the remaining ingredients and mix well in blender until the mixture starts to ball together.

2. This is what the pecans/dates look like when they’re all up in your food processor.I mix everything in the food processor and then plop it right into a greased 9 inch pie pan, and bake for 10 minutes at 400 degrees.

Filling:

1 can pumpkin puree

1 tbs cinnamon

1/2 tps ginger

1/4 tsp cloves

1/4 tsp nutmeg

1 cup milk (any kind you want)

2/3 cup almond flour (optional see below: I love almonds & wanted a thicker texture- however you can leave it out if you want)

4-5 dates

1/4 cup honey or maple syrup (you can also leave this out)

2 eggs

1 egg white

Directions:

Mix all filling ingredients together with a blender.
Fill pie pan and place back in 350 degree oven for 40 minutes or until toothpick comes out clean. Let cool and refrigerate for best taste.

Stay Frugal & Fit My Friends!

Michael J. Schiemer B.S. CPT

CEO of FRUGAL FITNESS & Elite Cheapskate

Frugal Recipe: Chocolate Banana Bread

2013-01-11T11:25:00.001-05:00

Contributed By Amanda Santucci, Author of The Skinny Spice

3-4 mashed bananas

2 slightly beaten egg whites

 3/4 c sugar

 1/4 c applesauce 

3 tsp vanilla 

3 tbsp canola

1 1/4 c whole wheat pastry flour 

1/4 cup cocoa powder

1 1/4 tsp baking powder 

1/2 tsp baking soda 

2 1/2 tsp cinnamon 

1/8 tsp salt 

1/8 tsp nutmeg

1 cup chopped pecans

Drizzle of honey

 non stick spray

Preheat oven to 375. Mash bananas, and blend with egg whites, sugar, applesauce, vanilla, and oil. In a separate bowl, mix flour, cocoa, baking powder, baking soda, cinnamon, salt, and nutmeg. Add flour mixture to banana mixture and mix. Pour into a greased loaf pan Add pecans on the top of the batter. Drizzle with honey. Bake for 45 minutes or until toothpick inserted comes out clean. Enjoy!

Stay Frugal & Fit My Friends!

Michael J. Schiemer B.S. CPT

CEO of FRUGAL FITNESS & Elite Cheapskate

Frugal Recipe: Pear & Sunflower Smoothie

2013-01-10T11:26:00.001-05:00

Contributed By Marissa Bognanno, Author of The Boot Blog

I’m really good at being healthy from January until May; pre-winter and summer are my habitual indulging periods. (Because how can one resist hot dogs? Barbecues! Ice cream!) It’s hard to get Manu to follow suit on my health quest, but I figured out that if I don’t tell him something is good for him, he’s way more inclined to eat and like it. Take this smoothie, for instance. Had I approached him with this: “Manu this smoothie is so good for you! Pears are rich in fiber and sunflower seeds are a huge source of protein!” He would have likely replied, “Ew.” (His new favorite American word.) Instead, I said, “Mmm, try this blended drink thing I made.” Sold.

Pear and Sunflower Smoothie

(makes about 1 1/2 cups)

1 pear

1 small container greek yogurt

1 tablespoon sunflower seeds

1/4 tsp cinnamon

Peel and chop the pear. Blend with the other ingredients. You can add a little milk of your choice if you like a thinner consistency.

Stay Frugal & Fit My Friends!

Michael J. Schiemer B.S. CPT

CEO of FRUGAL FITNESS & Elite Cheapskate

Frugal Healthy Recipe: Skinny Spaghetti Squash

2013-01-09T10:35:00.001-05:00

Contributed By Amanda Santucci, Author of The Skinny Spice

My Italian relatives would be utterly and completely devastated if they saw this post, because we (as Italians) live, eat, and breathe pasta. Quite honestly, I can’t be eating all that pasta! It’s delicious while you’re engulfing the entire plate, and then it just sits in your stomach and is carb overload. Ignore this post if you’re about to run a marathon- in which case- you should be eating this ingenious meal: It’s deep dish pizza loaded to the brim with spaghetti and topped with more crust like an apple pie. I’m not going to lie- it was REALLY good.

However, it’s not too healthy for you so let us move on to…….. an ingenious vegetable called Spaghetti Squash.

This squash may not look like anything to you while perusing the produce section of your local grocery store. However, once cooked, spaghetti squash makes for a great alternative to pasta.

This is the squash.

Here is how you cook it:

1. Cut in half. (Don’t cut yourself- it’s really hard to cut.)

2. Scoop out the seeds.

3. Place flat side down on a lightly greased (sprayed with Pam) cookie sheet

4. Bake at 425 degrees for 45 minutes or until you can stick a fork through the squash.

5. Take a fork and scrape the insides until you get down to the skin.

Lastly, add salt, pepper, olive oil, and pesto or tomato sauce. Enjoy your veggie spaghetti!

Stay Frugal & Fit My Friends!

Michael J. Schiemer B.S. CPT

CEO of FRUGAL FITNESS & Elite Cheapskate

Real Rustic Rugelach Recipe & Resolution!

2013-01-08T10:06:00.001-05:00

Contributed By Marissa Bognnao, Author of The Boot Blog

I have made a very simple blogging resolution for myself this year, and that is to be as imperfect as possible. To plan less, to give you more real life and less set-up, intentionally propped, stylized shots. Here's the food, as real as can be. Here's life in Italy, as real as can be.

Kate made this rugelach in our kitchen the day before I left and though I didn't plan a photo shoot, or rig a makeshift studio in my room with poster board to reflect light and cute plates to position the rugelach on just so, a crumb in the foreground and a spoon of jam in the background, I think they look just as beautiful like this. And Manu's family devoured them the next day when I arrived in Barletta. When I told Manu's mom they got a little squished on the plane, she said, "No, they're perfect just like this."

Rugelach

(based on this recipe)

8 ounces cream cheese, at room temperature

1/2-pound unsalted butter, at room temperature

1/4 cup granulated sugar plus 9 tablespoons

1/4 teaspoon kosher salt

1 teaspoon pure vanilla extract

2 cups all-purpose flour

1/4 cup light brown sugar, packed

1 1/2 teaspoons ground cinnamon

1 cup walnuts, finely chopped

1/2 cup apricot preserves

1 egg beaten (for egg wash)

Cream the cheese and butter in the bowl of an electric mixer fitted with the paddle attachment until light. Add 1/4 cup granulated sugar, the salt, and vanilla. With the mixer on low speed, add the flour and mix until just combined. Dump the dough out onto a well-floured board and roll it into a ball. Cut in quarters, wrap in plastic and refrigerate for 1 hour. To make the filling, combine 6 tablespoons of granulated sugar, the brown sugar, 1/2 teaspoon cinnamon and walnuts. On a well-floured board, roll each ball of dough into a 9-inch circle. Spread the dough with 2 tablespoons apricot preserves and sprinkle with 1/2 cup of the filling. Press the filling lightly into the dough. Roll the circle longways into a log. Chill the logs for 30 minutes. Preheat the oven to 350 degrees F. Slice the rugelach in 1-inch pieces. Place them on a baking sheet lined with parchment paper. Brush each cookie with the egg wash. Combine 3 tablespoons granulated sugar and 1 teaspoon cinnamon and sprinkle on top. Bake for 15 to 20 minutes, until lightly browned. Remove to a wire rack and let cool.
[Print this recipe!]

And if you're interested, here's an interesting case study of popular trends in food photography right now.

P.S. Thank you everyone for your sweet notes and well wishes for my departure back to Barletta! I arrived safe and sound and now I'm officially ready to start 2013 with a bang!

Stay Frugal & Fit My Friends!

Michael J. Schiemer B.S. CPT

CEO of FRUGAL FITNESS & Elite Cheapskate

Interviews w/ 3x World Champion Boxer Jose Rivera, USANA Health Sciences, & Camp Get Right Gym Worcester, MA!

2013-01-07T20:28:00.000-05:00

Want To Work With A World Champ?
Join USANA Team Rivera Today!
http://teamrivera.usana.com
Like His Page on Facebook!

Hey Frugal Fat Fighters! It's the Rocky Balboa of Cheapness here to talk to you about an amazing world-champion pro athlete, an amazing company with a business opportunity that might be right for you, and a great gym in Worcester, MA! Now that's a lot of fantastic frugal fitness, you might need to take a break from your one-armed pushups for this one, so let's break this down into ROUNDS. Ding ding! Let's have a clean fight!

Ouch! Glad I'm not getting hit by Jose & the only punches I take are to my ego!

ROUND 1: Jose Rivera, 3x World Boxing Champion
I got an incredible opportunity to meet and interview with former 3x World Champion Boxer Jose Rivera, who is now retired from the boxing ring but still very active in the boxing, fitness, and athletic community. He is currently a highly sought after personal trainer, boxing coach, and leader of USANA Health Sciences Team Rivera (he is also the on their Athletic Advisory Council with other world-class athletes). And that's on top of his full time job, and I thought I worked a lot! This guy is a beast (my arms were feeling puny sitting next to him!), he has been through it all in athletics, and he's very smart and diligently does his research on all things training and nutrition. He leads USANA's Team Rivera which distributes the highest quality nutritional supplement products on the planet, and you can join his elite team! Make money while helping others get healthier? Sounds like a good deal to me! And of course while I was there, I had to show him a few things in the ring (ok I made that last part up haha).

Me pretending to be a champion in areas other than frugality!

ROUND 2: USANA Health Sciences
USANA Health Sciences strives to be the highest quality nutritional supplement company on the planet! Their creto and all of their products emphasize health at the cellular level, superior research, and the highest standards of quality to translate into improved health, performance, and quality of life for all those taking their products. The amont of scientists and researchers in this company is staggering, and that translates into extremely powerful and proven products. Jose Rivera looked to these products and the company's nutritional expertise to help maximize his illustrious career, and now he's helping others benefit from the same opportunity. Jose met with all of the doctors, researchers, and even visited the world-class manufacturing facility to make sure that this was the best company and the best product line to team up with. They make premium and highly effective multivitamins, multiminerals, antioxidant formulas, heart healthy fat blends, muscle-repairing protein mixes, and much more (all safe for athletic competitions! no banned substances!) that you can see at http://Usana.com

ROUND 3: Camp Get Right Worcester, MA

Camp Get Right in Worcester, MA is one of my favorite types of gyms that is all about results, and none of the BS you find at most upscale hoity-toity gyms (not frugal, not cool). This is the kind of place where champions are made, and not the place where you sip on a smoothie while on your cell phone on an elliptical with resistance 1. This gym has everything you could want for real results from boxing rings, to MMA rings, to functional training (monster truck tires, sledge hammers), speed bags, heavy bags, kettlebells, medicine balls, jump ropes, dumbbells, ropes.... and none of that Nautilus Equipment crap or unnecessary rows of fancy cardio equipment. While you don't have to be a badass to enjoy a great workout here, you will certainly be a badass by the time you leave and you'll understand how to train harder and smarter with the most effective and necessary equipment. Men & Women of all ages, goals, and fitness levels welcome!

All of these women could kick my ass most likely!

Join USANA Team Rivera Today!

http://teamrivera.usana.com

Connect w/ Him on Facebook!

And if you are in the Worcester, MA area...or even remotely close by, besides hitting up Camp Get Right, on a very personal note, I would highly recommend you look into hiring Jose as your personal trainer. Whether you are training for boxing, another sport, or just trying to get in better shape, this guy is an incredible resource you should utilize. I can't imagine how much I would have benefited, in athletics and in my fitness career, to work with a skilled trainer/coach when I was a teenager, instead of teaching myself and making so many mistakes along the way...much less a world champion! Make the investment.

Thanks Jose for your time, expertise, and not knocking me out!

Stay Frugal & Fit My Friends!

Michael J. Schiemer B.S. CPT

CEO of FRUGAL FITNESS & Elite Cheapskate

Character Building Frigid Winter Runs

2013-01-06T17:39:00.000-05:00

Contributed By Amanda Loudin, Author of Miss Zippy

Thankful for YakTrax

Blogging? What is that? After a week off, I am rusty! But it’s been a good break–no blogging, no commenting on blogs, and very little interaction on my other platforms. I think in three years of writing this site, that’s the longest I’ve ever gone. But I’m back, batteries recharged and ready to dig into 2013.

We spent part of our holiday break in the Cleveland area, visiting family. I grew up there, so I know a thing or two about snow. But I’ve lived my entire adult life, which includes my entire running life, on the East Coast, where snow isn’t quite as plentiful. I guess you could say I’ve become a weather wimp–and Saturday’s long run was no day for a wimp!

We arrived in Ohio on Thursday, the day after they received a good, heavy dose of snow. Friday I took a spin class at the local rec center, but Saturday, I knew I wanted to get in 12 to 14 miles. I thankfully brought along yak trax, ’cause they were necessary! When I stepped outside into the cold, dark morning, it was clear there was new snow on the ground and more was coming. My parents live about two miles away from the local metro parks pathways, so I ~~barely made forward progress~~ ran that direction. Once I got to the paths, the going wasn’t terrible, because the parks system had cleared them a few days back. But still…

Never been happier to finish a run!

Running in heavy snow is tiring, people! And being pelted with it the entire run is no fun either. It seemed like the longest, lonelinest run ever. I didn’t see any other runners (do Cleveland runners stay on treadmills all winter?) and only a couple of dog walkers here or there. To top it off, I had no water with me (dummy didn’t think ahead) and to sum it all up–it was an exhausting run! The final two miles, where I was forced onto the quite often un-shoveled sidewalks into shin-deep snow, were like trudging through quicksand. I was very happy to be done.

Every time I thought of quitting or turning around, though, I kept reminding myself that it wouldn’t kill me, and it might even make me stronger. Ok, maybe not. Maybe I was cursing under my breath the entire time and wishing I could magically transport back to Maryland and dry roads with friends. Maybe, because this is a PG-rated blog, I’m going to call this one a character builder, instead of what I’d like to call it.

Anyhow, hats off to all you who train in those conditions on a regular basis! I’m glad it’s behind me. Twelve miles was enough in that weather. Next week, I’ll jump to 14. Because I might just have a spring marathon to train for…more on that later!

Stay Frugal & Fit My Friends!

Michael J. Schiemer B.S. CPT

CEO of FRUGAL FITNESS & Elite Cheapskate