The Frug Workout, Less = More

Why is it so easy to miss a workout?

I used to try to do three one-hour workouts per week. To be honest, I generally ended up with 2.5 as an average then 2.2 and finally 1.9 workouts per week. The problem is timing. Getting ready for a one-hour workout is a bit of a hassle. Even with the equipment in the basement, I still had to schedule it early in the morning, motivate, and get down there. Then, stretch out and slowly start going through my eight exercises, two or three sets each. I was pretty good at getting at least a couple of workouts with weights in per week. I’d also find time for walks and bike rides. In my case, and I believe in many people’s lives, it’s more of a time issue than a motivation issue.

In addition to the time issue, early morning hours are prime time for me. It’s when I do some of my most creative work. A lot of people are able to work out, clear their heads and come up with ideas all at the same time. (A picture pops in the my head of an overweight executive shouting into his Bluetooth headset while on the treadmill)

I’m not a great multitasker, I prefer focus, no interruptions. Usually I’ll be working out and remember something I need to do, or have a great idea, and have to stop, put a reminder in my iPhone, write it down etc. This disrupts the flow of the workout and adds additional time. Sometime these interruptions go up to 15 minutes, running out of the room to go scribble something down and end up looking at some article online. What I need is a workout that’s over in 20 minutes, less chance for interruptions.

I researched a few of the current hard-core fitness workouts like P90X and CrossFit. I look at these programs and I see complexity, I see additional time, I see pain. It would take me 20 minutes just to warm up, set up the DVDs and fill out the charts. Try a Google search on either of those terms and check out the workout charts.

Let’s be honest here. Most people can’t even stick to the type of low intensity 2X workout I described above, a couple of 1- hour long workouts a week and some daily walking. The more time and complexity added to the workout the less chance you’ll stick to it long-term.

What I was looking for was a highly efficient exercise that could be done in 20 minutes including warm-up and cool down. Gym equipment would be optional and the exercise could be done anywhere, with many variations to keep things interesting. Most importantly, it would not require a CrossFit membership at over $150 per month, or any DVDs or tracking charts.

About a year ago, I read about High-Intensity Training using the Tabata regimen. The basic idea is you can fit a workout that has the equivalent of 60 minutes of exercise compacted into approximately 12 minutes. This includes four minutes of warm-up, eight minutes of High-intensity training in 20 second intervals followed by 10 second breaks, and four minutes of cool down. 12 minutes total.

There is a catch. The high-intensity portions of the workout are tough. The Tabata workout calls for 20 seconds of maximum intensity exercise followed by 10 seconds of rest, done eight consecutive times without pausing for a total of 240 seconds or just four minutes.

So if you’re running those 8, 20 second bursts are (all out sprints), followed by 10 seconds of rest (walking slow, catching your breath). This can be applied to all types of exercise including cycling, mat exercises, elliptical trainers, kettle bell swings and a variety of weightlifting exercises.

If this all sounds a bit far fetched, take a quick look at this article on High Intensity Interval Training. There is some solid science behind it. In fact, the Tabata method, Described in the article has been used to train Olympic speed skaters, MMA champions, and many athletes that require explosive bursts of energy, and a high level of fitness. As the article states you should have a physical before beginning any high-intensity interval training program.

My research on Tabata conveniently coincided with my son requesting a boxing heavy bag for his 13th birthday. (Insert who is he really punching joke here)

I found that heavy bags can be a fantastic part of a Tabata training session. They are inexpensive and always there, reminding you to hit it. They are often are bundled with a nice set of boxing or MMA style gloves which are sort of bad-ass. Everlast Heavy Bag Kit
Don’t want heavy bag taking up space? There are plenty of other Low Cost
options, including your closet door which I’ll describe below.

So the Frug version of Tabata looks like this — I’ve increased the warm-up and cool down periods by four minutes each to allow for one additional set of light weight-training exercises. So, the total time commitment for the Frug Workout is 20 minutes per day, five days per week. You can take any two days off.

Warm up. 8 minutes of light weight training (your choice)
- 2 sets of bench press
- 2 sets of curls
Interval Training, 4 minutes total (your choice)
- 20 seconds on the heavy-bag at 100% effort
- 10 seconds of rest, basically catching your breath
- Repeat 8 times
Cool Down. 8 minutes of light weight training (your choice)
- Two sets of calf raises
- Two sets of squats

I have found that each of these quick 20 minute Tabata sessions actually have more fitness benefits than my 60 minute low intensity weight training sessions. Because they are so quick, there’s less chance that I’ll miss them or be interrupted. For the interval training sessions, I recommend using a free app for your smart phone or you can get an inexpensive Interval training timer
or just search “Tabata timer” in the app store.

Even though this exercise regimen is fast you still need to add some variety to keep it interesting. I alternate different types of mat or weight exercises for the warm-up. These can be any number of low intensity exercises that can be slowly increased over time.

Not interested in buying a weight set? One fantastic option is the TRX Suspension Trainer
developed based on a field training regimen used by Navy Seals. It is basically a two handle strap you can anchor to any closet door and is fantastic for core fitness when combined with aerobic activity like Tabata Training. Or you can go completely low-tech just a workout mat. Here’s a video of some gals at FitSugar doing Tabata training on a mat. skip the ad.

I know that’s a lot of information for such a simple workout but I like to share a lot of low-cost options so anyone can make this work. Give this a try. I’d love to hear how it’s going and if having a workout regimen that includes a frugal use of time helps you miss fewer workouts.

Wine Hacking with the Frug (plus an App for Finding 4 Star Wines at 5 dollars a Bottle!)

08/13 by The Frug Leave a Comment

Many of us enjoy a great bottle of wine. If you enjoy a couple of glasses of red wine every few days like I do, the habit can get expensive. I used to visit some of the big box stores like Total Wine. I always came out of there spending too much money and a bit overwhelmed by all the choices. I could never remember if that $24 bottle of wine was better than $7.99 bottle of wine or which vintage was the best for that particular brand.

I needed a more curated selection of wine and more brands that were reasonably priced. I found my wine mecca at Trader Joe’s. Trader Joe’s has always specialized in inexpensive wines that taste great and are a good value. Their first store in California was famous for its selection of local wines. I’ve picked up some great bottles of wine there, including their house brand Napa River Merlot for under $6.00.

Still, not every wine in TJs will meet my taste and frugal budget. I experimented and put a limit of $7 for any bottle of wine I purchase at Trader Joe’s. Not a problem since they have plenty of French and Italian wines, as well as great California reds and whites, many of them in the $5 to $6 price range.

So, I narrowed my choices from thousands of bottles of wine at Total Wine to maybe 50 or so at Trader Joe’s. Still too many. I needed something to narrow that selection down and help me find the very best of these cellar dwellers.

To assist in my experiment, I found a great app, Vivino. At first, I just thought I needed something that would allow me to look up different wines and save them in the app. Then I came across Vivino. I could literally scan any wine label and instantly pull up the products reviews, global ranking, country ranking, even ranking among that particular winery. For example, I scanned a fancy looking bottle of French wine called “Badet Clement Pontificis 2008.” Instantly I saw that this bottle had a 3.6 of 4 rating in the app, but more importantly, had a high rank in France, had a high rank in it’s region of France, and was the seventh highest ranked bottle from this winery. Lots of glowing reviews from wine snobs who would take the time to write this kind of stuff up. Best of all, it was at a “drop it in your cart and go” price of $5.99.

I don’t get too hung up on the reviews, I just like to see a decent sized sample of four-star reviews. I look at a few of them to see what other wine lovers are saying about the oak or raspberry finish or other clues they may leave behind about the type of wine, such as “great with lasagna.”

The other interesting thing about this app is that it’s calling on a total database of 693,000 wines so there’s plenty of information to back up a high rating.

Once I get home and taste the wine, I make sure that I drop in my own quick star rating so if it’s a dog, I don’t buy it again. Trader Joe’s is pretty loyal to some of these brands so once you find a couple of great ones it’s easy to quickly go in and stock up.

Another trick I found to make a $5.99 bottle of red wine taste like a more sought-after vintage is to properly aerate before drinking. There are lots of quick easy ways to do this.
Here are a few of my favorites:

Rabbit Swish Wine Aerator

Vinturi Essential Wine Aerator

You can also check out the mad scientist Tim Ferriss’ method for hyper decanting wine here.

So, open up that great bottle of cheap wine, aerate it, and sit back and enjoy the fruits of your search for the perfect bottle of cheap wine. No Trader Joe’s in your area? Use the app to sniff out some decent buys at your local supermarket.

My current wine selections at Trader Joe’s.

Excellent value

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Live Lean Food Hacks

08/13 by The Frug Leave a Comment

It’s football season. That means a lot of us will be doing some hard-core snacking. Football helmet full of nacho cheese dip anyone? Anyway, in preparation, I’ve come up with some food hacks for those of you who like to snack but prefer to do it following a live lean philosophy.

I’m a big fan of the #slowcarb diet, so I was excited to find some chips and dips that fit with the diet and still taste good. For instance you can’t do corn chips or potato chips on the slow carb diet, but you can have all of the beans you want. Doug and Dave Foreman came up with Beanitos. These chips are made with nutritious black beans, free of additives, preservatives and corn. Beanitos are also gluten-free, high-fiber, high antioxidant, certified kosher, dolphin safe …etc. etc.

Team these bad boys up with some of this crazy spinach or egg plant dip from Trader Joe’s and you are ready to go. It’s like having the top fantasy football quarterback and running back on the same team.

Enjoy

21 Things My iPhone Replaced

08/13 by The Frug 2 Comments

Most people would think one of the worst money-saving tips I could offer would be to purchase an iPhone. We constantly hear about expensive Apple products, overpriced data plans, unnecessary upgrades, monthly overages, wasteful app store purchases and how overpriced smartphone plans are in the US versus Europe and Asia.

Yes, the Frug family has 4 Apple devices on an AT&T family plan, three iPhones and an iPad. True, the bill does make me cringe, especially the three different types of telecom tax. The phone and the taxes add up to about $55 per device per month. That’s not really what this post is about.

I was recently trying out Listly and created a list of all the things my iPhone replaced. I have dropped in the list below. Basically the iPhone since its introduction in 2007 has allowed me to get rid of a lot of stuff including some of the worst kind of stuff that has monthly recurring fees.

You’ll be able to tell from the list that I’ve always been a bit of a gadget addict. The iPhone is really helping me with that, replacing 20+ gadgets with just one and using free apps to do all the work. I mention a few of these apps below.

Here are some big items right off the bat.

Landlines – I was going through some old files the other day and came across some of our old phone bills. $65, $120, $85. This was back in 2006 when we were still using a landline and then later digital on Comcast, Vonage etc. My home number is now my iPhone and I give out a Google voice number to solicitors, websites, banks, etc. My wife does the same and we list each other as emergency contacts. If someone leaves a message on our Google voice number we get a nice transcribed email we can delete. We used to get calls at 6 PM every evening like everyone else. Now silence.

International long distance – We travel a good amount and I remember international long distance charges anywhere from $120-$350 per trip. That quickly added up to over $1000 per year. True, some of this was business-related, but as a business owner it was still my expense. I now use the Skype app or Facetime via hotel or restaurant Wi-Fi. It’s gotten a lot easier since I first tried this out in a Starbucks in Mexico. On a recent trip to Barcelona, I had daily FaceTime calls with the family, total international long distance cost $0.00. Only problem with FaceTime is that even my youngest can tell when I’ve had a few beers.

SiriusXM Satellite Radio – Satellite radio had ratcheted up to about 19 bucks a month before I discovered Pandora on my iPhone. Now can I can listen to truly commercial free music via Bluetooth. The iPhone automatically connects when I get in the car and any calls that come through pause the music. The music and calls are delivered via Bluetooth over the cars sound system. I just needed an adapter installed for my radio. The quality of Pandora and iTunes over Bluetooth to my car stereo really surprised me. I find it to be better than CDs or HD FM radio. Savings of about $200 a year after the annual pandora fee is subtracted.
Garmin GPS – The iPhone replaced my handheld GPS unit. I really enjoyed it for hiking, finding my way around strange cities, even on the water. Problem was it required CDs, expensive downloads that only worked on a PC, international city packs etc. etc. I understand that some GPS units even had a monthly fee. That’s all gone now. Not only is the iPhone a fantastic GPS device, it’s apps integrate information sharing like speeding cam locations on WAZE. WAZE should save even the most conservative driver a ticket every few years or find you a great local diner with low prices. Google maps free GPS is the best I found and, most importantly, covers walking and cycling directions that the others don’t. For hiking the everytrail app is awesome as you can share and discover great walks.There are a ton of options for hiking and running these are just a few.

When I add all this up and multiply it by several family members, I really believe the iPhone allows us to get rid of a lot of stuff. See the full list below and save a lot of money on unnecessary monthly fees that creep onto your credit card bill every month.

As I look at the list below I also realized all the time that was necessary to deal with all this stuff, racks of CDs, busted digital cameras and video recorders (now we just bust the iPhones) annual BS increases in satellite radio fees, and landline or digital long-distance fees. Lots of extra crap to pack when traveling like headphones, books, magazines, cameras extra batteries, etc. All replaced by an iPhone.

The message here was that the iPhone is worth every penny of the costs as it is something I use every day. And as a bonus it actually saves me time and money every month.

Live Lean. Work Lean. Travel Lean.

This camera took great panoramic shots. But used traditional film which sometimes I rarely got around to ever getting processed. I love photography and the idea of film but I found the best camera is the one you always have with you. iPhone. And I can also get a great panoramic shot as well.

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If the full list doesn’t show up in this post you can see it here. http://goo.gl/65hced

Let me know if I missed anything. What has your smartphone replaced lately? Please add your comments here.

Live lean. Wear Stuff Out.

07/13 by The Frug 2 Comments

Wear Stuff Out.

The average American discards 1569 pounds of waste per year. Often, it turns out that some of that waste is still perfectly usable to someone.

This was a great Adirondack Chair. We had it for years and I even repainted it a few times. Many cold beers were enjoyed in this chair over the years. I read more than a few great books here as well. Early this summer, it started to wobble and one of the chair’s back legs was split. Also, SuperK would not even sit in it anymore due to a fear of splinters. It was pretty much falling apart. We had officially worn it out.

Wear. Stuff. Out.

A big part of my “living lean” philosophy is simply wearing stuff out. Think about how much cheap plastic, or low-quality, outdoor furniture is discarded every day. The cheap or plastic stuff looks great in the store but quickly it fades, the paint peels or it simply collapses and ends up in a landfill. Much better to start off with a locally made quality piece of furniture and wear it out.

This chair had done its job well. I couldn’t just take it to a dumpster or use it for scrap. So, I took this fantastic photo, put a “curb alert” up on Craigslist, then set it out in front of the house. It was gone in less than 15 minutes. Maybe some craftsman was going to sand it down, replace all the rusty screws and rotted parts, paint it and get another 15 years out of it. I’ll never know, but I like to think that someone else is sitting in that chair right now enjoying a few cold beers and wearing it out all over again. This just demonstrates that even when we think something is worn out, someone else can see it as having great potential.

You can post stuff to Craigslist directly from your smartphone using this free Craigslist mobile app. Once your account is set up, you snap a quick photo, type in a description, and post. This is much easier than the old process of getting that picture and uploading photos and descriptions from your computer. It’s always good to include a couple of photos so people know exactly what they’ll be picking up. Curb alerts are always for free merchandise and are a great timesaver versus hauling stuff away.

While you’re on Craigslist, you may even find a replacement.

The Frug

Are you an energy hog? Track and compare your electric, gas, and water usage with friends and neighbors.

07/13 by The Frug 5 Comments

I’ve been using a great service to track our family’s energy use over the past few years, myenergy.com . The service recently got a makeover and is now a Nest Company. Nest makes those high-tech energy saver thermostats. As you can see, The Frug is not so frugal when it comes to energy usage. Looks like our family of four is spending double what the average energy user in the area is spending. You can track by total bill, or in the case of electricity, actual kilowatt hours. You can also track and compare with your neighbors or with friends anywhere in the country. Either way, we are off the chart. I still get quite a few complaints that the house is not cool enough. The source of the complaints is a two level heating and cooling system linked to timed zone thermostats downstairs and upstairs. I have them set up to cut off the air conditioning downstairs when no one is around and vice versa, upstairs. I need to reprogram them every time daylight savings rolls around and even need to get the system rebalanced occasionally! All of this to spend more money than my neighbors!

I think many people including myself focus on the heating and air-conditioning, but don’t realize how much energy appliances and electronics consume. A few years ago I read that cable boxes use more energy than an average size refrigerator even when the TV is off. We’ve gotten rid of all of our cable boxes, soon to be followed by the cable company. More on that later.

I’d be interested to hear what other folks spend on their electric or gas bills. I must say that we’ve done much better on the gas/heating bill over the past few years. I’m going to be sharing other family of four stats on this blog. A lot of the economic reports include great detail on family of four spending. I will be trying to get to the bottom of why our family of four spending often bears no resemblance to the stats. For example, I am continually blown away by the amount of water we use for a family that doesn’t water the lawn or have a pool. Is our water meter rigged? Do our toilets run all night? (They don’t. I did the food dye test) There are also the families that spend way below the averages, this is where we want to be. Mr. Money Mustache publishes his family’s entire budget. He was recently featured in the Washington Post. People around here have really had a hard time getting their heads around how he pulls this off. It’s good reading.

Example of some of the charts on myenergy.com. As an added incentive the service is free and you also get points for lowering your energy bill.