name='p:domain_verify'/> <title>The Frugal Exerciser

Tuesday, June 11, 2019

Sizzling Summer Cash $2500 Giveaway

Do you need to pay a bill or go on vacation, enter to win $500 Paypal cash or an Amazon gift card. Five people will win the $500 and the contest will end on 6/20/2019.a Rafflecopter giveaway

Terms & Conditions 

Giveaway will open on 06/05/19 @8PM EST and ends on 08/20/19. @11:59 PM EST. There is one mandatory entry with multiple bonus entries. Only the mandatory entry needs to be completed in order to win, however, the more bonus entries completed the more chances you have to win. There are daily entries as well. Must be 21 years or older to win. Five (5) winners will win $500 Paypal cash or Amazon GC. Entrants must complete entries and each winning entry will be verified. If the selected winner does not complete or verify entry a new winner will be chosen. Winners will be notified no later than 8/20/19. Winner will be emailed and must respond to claim the prize within 48 hours via the email they signed into the widget with. If the winner doesn't respond within 48 hours a new winner will be chosen. Once winners have claimed prizes they will be announced on the Winner's Circle page and sent to co-hosts. Void where prohibited.

Wednesday, June 5, 2019

Win Bison Patties For Your Fourth of July Cookout

I love a good burger, don't you too? Burger lovers listen up. Are you thinking about a meat that has less fat, cholesterol, and hormones, than beef? Consider bison meat.  

Buffalo and bison meat is used interchangeably by most people, but bison and buffalo two different members of the same family. Buffalos are native to Africa and Asia and bison are found in North, South American and Europe. 
Bison meat has less fat, saturated fat, and cholesterol per serving. It also has more protein per serving. Go here to see all of the comparison stats: bison versus beef. For those who are concerned about the environment, and we all should be, grass-fed bison help the ecosystem through grazing and producing less greenhouse gas than cows.

If you would like to try bison meat, Buffalo Gal offers an assortment of meat products from bison patties, bison, ground beef, bison steaks and roasts to elk, and boar meat. They also have plenty of sales you might want to check out. 

The Frugal Exerciser is giving away four 1/2 pound bison patties by Buffalo Gal for your 4th of July celebration. The last day to enter is June 26, 2019, and good luck to all.

Saturday, June 1, 2019

Hiit Workout For An Apple Shaped Body

Hey, my apple shaped ladies, are you looking for a workout plan that will help with your apple body shape, but you can't find a complete program on the web, I have one for you.

Apple bodies carry fat and weight around their abdominal region and their lower body is generally slimmer with shapely legs. Apples are also prone to having a rounded shoulder line and most but not all have a flat derriere.

The workout plan best for you are as follows:
  • High-intensity cardiovascular interval training 
  • Gluteal workout plan
  • Abdominal program or Pilates for the core
The high-intensity cardiovascular interval training is an intense workout that involves intervals of short periods of anaerobic exercise (like sprinting) and a short period of rest or recovery. Short, high-intensity workouts are effective for increasing fitness levels and as a "fat-blaster" which apples need to annihilate fat from their midsections.

Since most apples tend to have flat derrieres and the goal would be to grow the gluteus muscles so you can add some wanted curves to your shape. You will need a butt building routine one or two days a week. 

Lastly, but very important, you will work your core at least two days a week for 30 minutes. Even though you cannot spot reduce to have flat ABS, working your core will make your midsection stronger and of course, may help your posture. 

Below is a sample workout routine for the apple shaped body.
Monday: High-intensity cardiovascular interval training or gluteal workout plan
Tuesday: Core 
Wednesday: High-intensity cardiovascular interval training
Thursday: Core or Pilates
Friday: Rest or 30 minutes of cardio
Saturday: Gluteal workout plan
Sunday: Rest

High-intensity cardiovascular interval training workout - Beginners
Pushups on a mat or counter 30 seconds - rest 30 seconds
Squat jumps or squats (no jumping) 30 seconds - rest 30 seconds
Opposite elbow to knees 30 seconds - rest 30 seconds
Back row with tap 30 seconds - rest 30 seconds
Jumping jacks or modified jumping jacks 30 seconds -rest 30 seconds
Lunge shoulder press 30 seconds each leg - rest 30 seconds
Run or walk in place 30 seconds - rest 30 seconds
Repeat two to three times

High-intensity cardiovascular interval training workout - Level 2
Pushups on a mat or counter 60 seconds - rest 30 seconds
Squat jump with toe touch or without jumping 60 seconds - rest 30 seconds
Burpees or modified burpees 60 seconds 
Back row with tap 60 seconds - rest 30 seconds
Jumping jacks or modified jumping jacks 60 seconds -rest 30 seconds
Lunge shoulder press 60 seconds each leg - rest 30 seconds
Run or walk in place or jump rope 60 seconds - rest 30 seconds
Repeat two to three times
Stretch 5-8 minutes

Core Workout Beginners
20-minute abdominal workout
30-minute Pilates workout

Core Workout Level 2
20-minute workout routine
Four-week program abdominal routine printable

Gluteal workout plan
Squats 5 sets of 10-12 reps with 1-minute rest between sets*
Stability ball bridge loaded 4 sets of 10-12 reps with 1-minute rest between sets
Inner thigh lifts add ankle weights 30 on each leg
Stretch 5-8 minutes
*Your weights must be heavy to make a change in the muscle. You might start with
5 or 8 pounds, but eventually you will need heavier weights.

Another high-intensity workout to try:

Try this program along with a low carbohydrate diet like South Beach or the Paleo diet to lose some additional fat and I promise you, you will love your results.

Monday, May 27, 2019

How To Get The Peloton Experience Without Breaking The Bank?


My sister wanted a Peloton bike after using the bike at her friend's condo building. She looked up information on the Peloton program and was shocked by the price of the bike along with the monthly subscription to take the classes.
Don't get me wrong, my sister makes enough money to afford the bike and the program, but she didn't want to spend that much money on a trendy fitness program. If you are like my sister or you don't have that much money to buy a Peloton bike, which costs $1995, below are my recommendations on how to get the Peloton experience without breaking the bank.

  1. Buy a regular spin bike and just buy the Peloton class subscription.  My sister has a spin bike she had for years. She decided to buy the Peloton class subscription and used her iPad and attached the iPad using an iPad holder to her bike. The subscription cost was $19.99 a month.
  2. In the classes, they tell you what speed or rpm's you should be biking during the session. My sister didn't need a cadence sensor because her bike came with an electronic panel that shows speed, RPM, and etc. If you need a cadence sensor check out Polar's Speed and Cadence Sensor Bluetooth Smart Set.
I'm not a big believer in expensive fitness trends because I have seen fitness trends come and go, you guys remember Tae Bo right? If you have the money and you want to buy the Peloton bike and subscription then, by all means, go ahead, however, if you want an excellent cycling workout you can get one for free via YouTube.

The Global Cycling Network team is a group of British elite cyclists that have their workouts on YouTube. They offer interviews with elite cyclists, bike maintenance, tech news and workouts and more. Their workouts are awesome and all you will need is a stationary bike. In some of the videos they do stand up on the bike, even though I remain seated, you may want a spin bike. When I bike with GCN, I use my Diamondback stationary bike and trust me, the workouts are tough.

If you want a spin bike, there are plenty of used spin bikes or even new ones that cost less than $600. Since GCN workouts use the cadence system, you will need a cadence meter if you don't have it on your bike. Check out the following spin bikes that will get the work done without a $2000 price tag:
  1. Schwinn IC3 Indoor Cycling Bike
  2. Sunny Health & Fitness SF-B1002 Indoor Cycle Bike
  3. Nautilus U616 Upright Stationary bike
  4. For tall people Sunny Health & Fitness Pro Indoor Cycling Bike
These are my recommendations if you want a Peloton workout or want a Peloton like work out without spending a lot of money. As I said above, I am not a big believer in spending a lot of money on something that might be gone in a few years. 

Do you have a Peloton bike? Have you ever done workouts by Global Cycling Network?

Saturday, May 18, 2019

Climbing Stairs For A Flat Tummy


If you want to lose your belly fat and you don't want to go to the gym, you can do it at home by using your staircase. As you know, you cannot spot reduce and lose fat in your stomach area alone. When you climb stairs you are doing aerobic exercise which helps to burn fat throughout your entire body not only in your stomach area.

I have three workouts below to get you started. One workout is for a beginner's beginner and the other is more for a beginner/intermediate exerciser. The last plan is an advanced workout routine. If you have bad knees, do not do this workout until you get an okay from your doctor.

 Climbing Stairs For A Flat Tummy Level One
Walk up and down the stairs for one minute*
Rest for one minute
Walk up and down the stairs for one minute
Rest for one minute
Walk up and down the stairs for one minute
Rest for one minute
Repeat two to three times
*If one minute is too much, start with 45 seconds.

Climbing Stairs For A Flat Tummy Level Two
Walk up and down the stairs for 3-5 minutes
Rest 30 seconds
20-25 ab crunch
Walk up and down the stairs for 3-5 minutes
Rest 30 seconds
20-45 seconds plank
Walk up and down the stairs for 3-5 minutes
Rest 30 seconds
12-20 back raises
Repeat two to three times

Climbing Stairs For A Flat Tummy Level Three
Do a four-minute Tabata routine*
Rest for one or two minutes
25 crunches
One minute plank
20 back raises
Repeat three times if you are doing the 2-minute Tabata and one more time if you do the 4-minute Tabata plan. *Run up and down the stairs as fast as you can. Use a Tabata app or get one on YouTube.

Tuesday, April 30, 2019

Fitness and Health Giveaway Link-up 4/30/19 - 5/6/19

Welcome to the health, fitness and healthy travel giveaway linkup. Linkup a contest from your blog or business or enter the giveaways. You can't win unless you enter.

You are invited to the Inlinkz link party!
Click here to enter

Saturday, April 20, 2019

Mother's Day Gifts From Etsy Shops

If you would love to support a small business this Mother's Day, why not consider the shops on Etsy. Etsy is an e-commerce website focused on handmade, vintage items, craft supplies as well as digital products. Here are some of my picks for the fitness loving mom, I'm sure she will love.

Yoga Jumpsuit - Romper from CoriTaylorMN
A super comfortable jumpsuit your mom or sister can wear to their yoga class. It can be dressed up or worn as is. The jumpsuit is made to order and made out of spandex, lycra, and bamboo. There is free shipping for orders over $50.

This one is for the mom or sis who loves the great outdoors and hits the trails often. It is a fleece sweatshirt that has organic and recycled fibers with water-based ink. Shopaugustink offers free shipping for orders over $60. While you are there also check out their Empowered Women sweatshirt.

 Rose Bath Bomb from TheHouseonWhiteOak

Bath bombs offer a spa-quality way your mom can relax and pamper herself in the comfort of her home. This rose bath bomb has a subtle hint of juniper berry and rose and tangy wild orange, vanilla bean, and bergamot undertones. The House on White Oak also offers free shipping.

 Cami Booty leggings from BootySculpted
Booty Sculpted motto is to strive to mix the best quality of fabrics, patterns, inks, and shapes that sculpt your curves. If you mom or sister loves to work out and show off their curves, please check out Booty Sculpted's line of leggings and activewear. Free shipping is offered. Other leggings you need to check out from BootySculpted:
Mandala Yoga Pants.

Charge 3 Jewelry Band Flower of Life from fitjewelsSF
Fit Jewels SF has engineered a fashionable way your mom can wear her Fitbit Charge 3 tracker perfectly within this beautiful bracelet. Free shipping is offered with this item.

Are you looking for that perfect Mother's Day card for a loved one? This is a really cute card for the mom or sister who loves yoga or any other fitness workout. 

Keto Bars From Keto To Go Store
The keto diet is hot right now and there is some mom who is looking for great keto products and treats. Keto To Go Store has many keto items to choose from such as these peanut butter bars. This bar looks so delicious. 

These are my picks for Mother's Day from various shops on Etsy. Don't wait for the last minute to order because some of these shops do not ship overnight. Do you see anything above that your mom or sister would love?