Frugal Finance: August 2011

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Bulging Back & Biceps Blitzkrieg Gym Workout!

For Intermediate Lifters

Gym Workout Guidelines:-6-12 Repetitions Per Set
-Rest 30-90 Seconds Between Sets
-Protein & Simple Carbs Post-Workout!-Foam Roll before and after workout if you have time

Back, Biceps, Rear Shoulders, Forearms1 Minute Cardio Row Machine Overhand Wide Grip
1 Minute Cardio Row Machine Underhand Grip
1x Pushups 15-20 reps as "active recovery" / warmup
3x Nautilus Nitro Lat Pulldown Machine 95 lbs 5 Forward Grip, 5 Neutral Grip, 5 Reverse Grip
2x Pullups / Jump Pullups on grip of your choice
2x Lat Pulldown Machine 90 lbs Shoulder Width Palms Forward Grip
2x Lat Pulldown Machine 90 lbs Shoulder Width Reverse Grip
3x Dumbbell Single Arm Rows 30-35-40 lb dumbbells

3x Cable Reverse Flies w/ 15-20 lbs

2x Dumbbell Bicep Curls 17.5-20 lb dumbbells

2x Dumbbell Hammer Curls 17.5-20 lb dumbbells

2x Dumbbell Wrist Curls 15 lb dumbbells off knees or bench (kneeling) until failure

2x Dumbbell Reverse Wrist Curls 7.5 lb dumbbells off knees or seated at preacher curl area, seat lowered somewhat until failure

Finger Flicks/Shoots until failure!

*Stretch* (Upper Back, Lower Back, Hamstrings)

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Frugal Healthy Recipe: Minestrone Soup

By Helen Chin Lui of The Healing Place in Medfield, MA

This is what we consider “comfort food.” This recipe will make a huge pot of hot, hearty, stick to your bones soup. If you decide this is too much soup for you, you can divide the recipe in half. Use 2 pounds of chicken parts instead of a whole chicken and half of the vegetables.

If you can wait, the soup will taste better the next day. This soup also freezes well. Serve with bread and salad.

Prep Time: 30 minutes
Cooking Time: Stock 1-1.5 hours
Soup: 45 minutes
Serves: 10-15 people
Stock (we like to make stock from scratch, but you can use 32-64ozs of light sodium chicken stock.)

Ingredients:In a large stockpot (10 quart pot), add:
4-5 lb cleaned, skinless, whole chicken
add chicken giblets, heart, and neck to stock pot
2 quarts of cold water (I usually eye balled how much water, I put the chicken in the pot and then fill about 2/3 with water.)
salt and pepper
With the lid half covering the pot, bring heat to high, turn down heat just when it is about to boil. Watch pot so it does not OVERBOIL.
Skim off white foam on the surface.
Cook on low heat for 1-1.5 hour until chicken is tender, but not falling off the bones.
Skim off any fat or form particles
Take out *chicken and put aside, add to the stockpot
3 medium, peeled, sliced carrots
3 ribs of celery, sliced
1 medium onion, peeled and diced or a sliced, leek (white and light green parts)
1 small bunch of chicory or kale, washed, rinsed and chopped coarsely
1 10oz can of either rinsed, kidney beans or chickpeas
1 package of either hot or mild chorizo or linguica sausage, sliced
1 cup of orzo pasta
1 or 2 bay leaves
½ teaspoon of oregano
½ teaspoon of basil
¼ teaspoon of hot pepper flakes (optional)
2 minced garlic cloves
1 large can of diced tomatoes
¼ lb of string beans (optional)
1 small can or 1 fresh ear of corn (optional) Cut corn from kernal
salt and pepper to taste

*If you choose, for more protein add chicken meat to the soup or save for another dish or chicken salad.
With lid half covering the pot, on high heat, bring soup to a boil. Turn down heat and cook on simmer for about 45 minutes or until the vegetables are tender.

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Healthy Frugal Recipe: Roasted Vegetable Orzo Pasta Salad

Submitted By Helen Chin Lui of Healing Place Medfield, MA

This would be a great side dish for a large crowd or a light luncheon.

Prep Time: 20 minute
Roasting Time: 45 minutes at 425 degrees
Assembly Time: 10 minutes
Serve at room temperature

Ingredients:
1 small eggplant, cut in bite size pieces
1 red bell pepper, cut in 1″ pieces
1 yellow bell paper, cut in 1″ pieces
1 small to medium cut red onion into bite size pieces
2-3 minced cloves
1/3 c olive oil
1 ½ t kosher salt
½ t freshly ground black pepper
half of box orzo, 8oz (found in pasta isle) or 8oz gluten free elbow noodle
3-4 minced scallions (use white and green parts)
¼ c roasted pine nuts
1/2 to ¾ lb cumbled feta cheese
15 fresh basil leaves cut into thin strips

Dressing:1/3 c freshly squeezed lemon juice (2 lemons)
½ c olive oil
1 t kosher salt
½ t freshly ground black pepper
2-3 minced garlic

Cooking Instructions:
1. Toss eggplant, bell peppers, onion and minced garlic with 1/3 cup of olive oil, salt and pepper and place in a single layer on large baking sheet. Roast about 40 minutes until brown at 425 degrees. Turn vegetables once half way through roasting.
2. Toast Pine nuts in a 375 degrees for about 2-3 minutes. Start to watch pine nuts about 2 minutes, they burn very quickly. Set aside.
3. Mix dressing ingredients in a small bowl and set aside.
4. Cook orzo or gluten free pasta according to package instructions about half way through roasting the vegetables, drain and rinse briefly with warm water, put in large bowl. You want the pasta to be warm when you assembly so that the pasta will absorb the dressing.

To Assemble:
To the orzo add roasted vegetables and pan drippings, pour dressing and blend. Let cool to room temperature. Before serving, top with add scallions, pine nuts, feta cheese and basil.
For variation: can substitute other vegetables to roast, i.e., summer squash or zucchini, portabella mushrooms, fresh tomatoes or cherry tomatoes. For protein, add cooked shrimp or chicken.

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Healthy Recipe: Honey Brined Turkey

Submitted By Helen Chin Lui of Healing Place Medfield

Prep Time: 25 minutes
Inactive Time: 24-48 hours
Serves: 16-20 people

Ingredients
· 1 fresh frozen whole turkey, thawed or 1 fresh frozen whole turkey about 15-20 lbs
· 8 -10 quarts water
· 2 cups kosher salt
· 1 1/2 cup honey
· 3 -4 teaspoons fresh coarse ground black pepper
· 10 -15 garlic cloves, peeled and crushed
· 2 bunches fresh thyme and 1 bunch of fresh sage, 6 bay leaves
· 4 -5 cups chicken stock (fresh or packaged)
· 4 lemons, cut in half
· 4 oranges, cut in half
· 2 -4 teaspoons olive oil

Directions:
1. Remove giblets and neck from turkey, reserve for gravy. Rinse turkey with cold running water and drain well. Blot dry with paper towels.
2. Prepare brine by mixing water, honey and salt in a large bowl. Stir until honey dissolves. Add 2 lemons and 2 oranges (cut in half) half the thyme and sage (herbs tied together) along with the garlic and black pepper. Add chicken stock. Set aside
3. Line an extra-large stockpot (if you do not have a stockpot big enough you can use a cooler) with a food-safe plastic bag. Place the rinsed turkey in the bag and pour brine over the turkey. Gather the bag tightly around the turkey, causing the turkey to be surrounded by the brine. If there is not enough brine, add more water. Seal the bag and refrigerate the pot, bag and brined turkey for at least 12 hours up to 48. I have brined my turkey in a cooler and left it on my deck for 48 hours.
4. Pre-heat oven to 350°F Remove turkey from brine and pat dry inside and out. Be careful the turkey will be slippery. !! Discard brine. Place turkey, breast side up, on a rack in a large shallow (about 2 1/2″ deep) roasting pan.

Almost Turkey Accident: When it is my turn to cook the turkey I usually get up at 6am to start roasting the turkey for the afternoon dinner. Yes, I am one of those people that starts cooking at the crack of dawn. One of my biggest dilemma is how I was going to retrieve the turkey out of the brine solution. I had to think hard about this. The 22 pound turkey has been submerged for two days in brine sitting in a cooler on the deck. I could ask my family to help but they were all asleep and I didn’t want to wake them. Due to my height challenge I could not levy the turkey out of the cooler without standing on something. I found a sturdy chair. I proceeded to put on new kitchen gloves since I knew the turkey was going to be slippery. Stood on the chair and started to pull the big honking turkey out of the brine solution.
As I was pulling I could feel my feet was starting to slip off the chair. I was tiggering back and forth trying to pull the turkey out of the cooler and not toppled off the deck into the woods. I called for help but no one heard me. Luckily I caught myself, as I was about to fall over the rail with a turkey in my arms. Funny!! The lesson is don’t let the turkey win in the wrestling match.
5. Squeeze remaining 2 lemons and 2 oranges into the main turkey cavity. Put the squeezed lemon and orange halves into the cavity along with the rest of the thyme and sage. Coat turkey lightly with oil and sprinkle inside and out with salt, pepper.
6. Insert an oven safe meat thermometer into the thickest part of the thigh, being careful the pointed end of the thermometer does not touch the bone. Roast turkey, basting with poultry stock every half hour or so.
7. Loosely cover with aluminum foil to prevent over browning, remove foil during last hour and a half of cooking time. Continue to roast until thermometer registers 180°F in the thigh, or 170°F in the breast.
8. Remove turkey from the oven and allow it to cool for 15-20 minutes before carving.

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Gym Legs & Abs Toning Workout For Beginner To Intermediate Lifters

Gym Workout Guidelines:
-8-15 Repetitions Per Set
-Rest 30-90 Seconds Between Sets
-Protein & Simple Carbs Post-Workout!
-Foam Roll before and after workout if you have time
-x = 1 set
Leg & Abs Workout:
2x Leg Extension Machine (35-50 lbs) as long as knees don't bother you, keep this exercise light!
2x Physioball Leg Curls (lying on your back, heels on top of ball, hips up whole time, curl ball in towards you)
2x Dumbbell Wide Squats with 15-20 lb dumbbells (in each hand)
2x Kettlebell Squat Swings with both hands and 12 kg kettlebell
2x Kettlebell Clean + Press with 8-10 kg kettlebell
3x Barbell Squats 95-105-115 lbs (bar weighs 45) Set rack to just below shoulder height for easy liftoff, use safety bars on sides!
2x Plate Loading Leg Press with 45 and 25 on each side, don't lower down past 90 degree knee bend
2x Dumbbell Stiff Legged Deadlifts, 25-35 lb dumbbells depending on energy level and how low back is feeling
2x Alternating dumbbell lunges with 10-15 lb dumbbells in each hand (6-8 reps on each)
2x Seated Calf Raise Machine (light! maybe just a 25 lb plate so you can more easily raise it off the rack)
2x Standing Calf Raises off a step or elevated platform, single legs first, then both feet at the same time until you get a huge burn
2x Russian Twists
2x Alternating Heel Taps
2x Single Leg Hip Bridges 8 on each leg, 1 second holds each rep
2x Crunches on Physioball
2x Planks hold 10-20 seconds
*Stretch* (Quads, Hamstrings, Calves, Lower Back, abs, hip flexors)

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Workout Outline For Peak Performance Leading Up To High School Soccer Tryouts

Frugal Fitness has trained many youth, high school (Medfield High School), and collegiate (Merrimack College and Harvard University) soccer players to maximize their performance both in and out of season. Sure it's not World Cup quality talent, but these are still top 1% worldwide athletes.

(Recommendations Based on Appropriate Summer Training, 2.5 Mile Run Test, 100 m Sprint Tests, 200m Sprint Tests, and Traditional Soccer Drills, Scrimmages, etc.)

Obviously the most important thing is all the training you do over the whole summer and prior to that, but the week leading up to tryouts can optimize your performance during the tryouts if done correctly. These recommendations by Frugal Fitness are to optimize rest, speed, power, endurance, agility, and minimize overtraining / injury / and fatigue if done correctly and in conjunction with a comprehensive, integrated, and long term training regimen.

Workouts / Nutrition Before Tryouts:

Day Before Tryouts:

Rest / Very Light dribbling practice, go to sleep early, extra carbohydrates, and water

2 Days Before Tryouts:

Captains's Practice + Stretching, go to sleep early, extra protein, carbohydrates, and water

3 Days Before Tryouts:

3 Mile Jog, 2-3 Sprints After, light dribbling & shooting practice, stretches, extra protein, carbohydrates

4 Days Before Tryouts:

Weight training workout and bike / elliptical high intensity intervals between weight/ab sets, extra protein, carbohydrates

5 Days Before Tryouts:

3-4 Mile Jog, a few sprints after, stretches

If you've been working hard all summer, it will pay off after following this outline leading up to the big tryout days and you will reap the rewards with ideal performance.

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Gym Muscle Mass Leg Workout

This Workout is For Beginner/Intermediate to Intermediate/Advanced Lifters!

General Workout Guidelines:

-6-12 Reps per set

-30-90 seconds rest between sets

-Foam roller legs and back before and after workout if you have the time

-Protein and simple carbs after workout!!!

(x = 1 set)

Gym Leg Workout:

3x Leg Extension Machine (50 lbs) (Foot Pad on "S") (Seat Back Pad at 2nd to last notch)

2x Leg Curl Machine (50 lbs)

2x Physioball Leg Curls (lying on your back, heels on top of ball, hips up whole time, curl ball in towards you)

3x Dumbbell Wide Squats with 15-20 lb dumbbells (in each hand)

3x Barbell Squats 95-105-115 lbs (bar weighs 45) Set rack to just below shoulder height for easy liftoff, use safety bars on sides!

2x Plate Loading Leg Press with 45 and 25 on each side, don't lower down past 90 degree knee bend

2x Dumbbell Stiff Legged Deadlifts, 25-35 lb dumbbells depending on energy level and how low back is feeling

2x Alternating dumbbell lunges with 10-15 lb dumbbells in each hand (6-8 reps on each)

2x Seated Calf Raise Machine (light! maybe just a 25 lb plate so you can more easily raise it off the rack)

2x Standing Calf Raises off a step or elevated platform, single legs first, then both feet at the same time until you get a huge burn.

*Stretch* (Quads, Hamstrings, Calves, Lower Back)

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Healthy Recipe: Fillets of Fish with Mushroom Filling

Submitted By Helen Chin Lui of Healing Place Medfield

This is a very yummy dish to make for yourself and your family. It is light and incredibly tasty.

Time to prepare: 60.
Bake time 15 minutes.
Serves 4 people

Ingredients
1 3/4 pound of white flat fish filet (sole, flounder, etc)
1c up of white wine (drinking wine)
1 small bottle of clam juice or fish 1 cup of fish broth
salt and pepper to taste

Mushroom Filling
1 pound of finely chopped white button mushroom
2 tablespoon of chopped shallots
2 teaspoon chopped fresh parsley

Directions
Sauteed mushrooms and chopped shallots (reserve a tablespoon of shallot) in a little butter and olive oil. Cooked until liquids have evaporated. Let aside to cool for about 15 minutes.
In a butter, large casserole dish, fold fish in half, shiny side facing up and lay each fillet next to each other. Once mushroom is cooled, place a tablespoon of the mixture in the folded fillet. Sprinkle remaining shallots, pepper and salt lightly. Pour 1 cup of good white wine and pour a small bottle of clam or fish juice (about a cup). Cover fish with a buttered piece of aluminum foil to help keep fish moist. Bake at 350 degrees for 8-10 minutes. Should be springy to the touch. Do not overcook

Sauce and Roux
Make a roux paste by mixing 3 tablespoons of butter and 1/4c of flour in a pan (equal amount of fat to flour.) Heat, using a whipping action blend until the roux is smooth. The color of the rouge should be slightly brown.

Once fish is cooked. Set in warm oven. Drain fish juice into a pan to make a sauce. Boil down fish juice to 1 cup (about 6-7 minutes.) Add rouge to the fish juice and mix continuously until blended and the sauce becomes thick (about 5-7 minutes.) If the sauce is too thick, add more of either fish, clam or water. Pour the sauce over the fish and sprinkle with pepper and fresh, chopped parsley.
Serve with rice, noodles or potatoes.

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Traveling or Home Frugal Total Body Workout NO EQUIPMENT REQUIRED!

General Guidelines:

-Workout for intermediate - advanced fitness enthusiasts looking for weight loss

-Can be done nearly everyday because it is a total body workout

-No breaks between exercises, 30-60s between circuits

-Workout lasts about 45 Minutes, for longer workout repeat circuits or exercises of your choice

Workout: ***Repeat Each Circuit 2 Times***

Do Circuits 1-4 then repeat

Circuit 1:

Jumping Jacks 25 Reps

Mountain Climbers 15 Each Leg

Pushups 15-20 reps

Tricep Dips hands on a bed, couch, etc 15-20 reps

Crunches 25-30 reps

Hip Bridge Hold 15 Seconds

Alternating Heel Taps 25 Reps on each Side

Circuit 2:

Knuckle Close Grip Pushups 15 Reps

Plank with alternating leg raises 6 leg raises on each leg, 1 second hold each time

Tuck Jumps in mountain climber position (start in pushup position, hop feet close to hands, hop back, repeat) 15 Reps

Twisting crunches 15 on each side

Side Plank Hold 10 seconds each side

Circuit 3:

Russian Twists 25 Taps on each Side

Side Planks 10 reps of 1 second holds each side

Pushups with feet elevated 15 reps

Mountain Climbers 15 reps on each leg

Single Leg Hip Bridges 10 on each leg

Bodyweight Wide Squats

Circuit 4:

Alternating Bodyweight Lunges 15 on each leg

Bodyweight Squats 20 reps

Quadripeds (alternating arm and opposite leg raises) 2 second holds 8 reps each

Lying (on back) Bent Knee Raises (ab exercise) 15 reps

Crunches 25 reps

Hip Bridge Hold 15 Seconds

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Frugal Fitness World Wide Wellness

Free Workouts & Nutrition On A Budget

"Crushing Fitness Costs Worldwide"