Weight Watchers (WW) vs. Frugal Fitness & The Frugal Diet

Weight Watchers (now known as WW and partially owned by Oprah Winfrey) has helped a lot of clients that I've worked with and I think it is a pretty good overall program. However, WW doesn't always address all the aspects of nutrition and can also be a lot more costly than my services such a Frugal Fitness, or more specifically my nutritional plan The Frugal Diet. My customized meal plans are a flat rate of $59.99 and at least a month of free internet support. 

Weight Watchers is a much longer and often more expensive commitment (especially if you attend most or all of the meetings which is important for community support). The WW internet support is usually an additional fee on top of normal membership. I admit I don't know the exact numbers and I need to look into it a little more in detail, but if I had to guess I would assume you'd spend a lot more money on Weight Watchers than you would on me and you probably wouldn't get any better results.

Weight Watchers doesn't address every aspect of healthy nutrition because it depends largely on a simplified point system that takes the major nutrient type and calories into account, but not the quality of the nutrients, meal timing, blood sugar response, and some other important factors. According to Weight Watchers, 2 pieces of whole wheat toast might be the same exact point value as 3 pieces of white toast. Which one is the healthier choice? Obviously the 2 pieces of wheat toast gives you much more nutrients and a better blood sugar response than the calorie and point equivalent of white toast. That's just one example but you get the idea about WW.

The "ideal weight" that Weight Watchers encourages is dependent on the old BMI (Body Mass Index) measurement which is actually somewhat outdated now. BMI is simply a ratio of weight vs. height and does not take into account the quality of body weight (body fat percentage and muscle). For example, I am obese according to the BMI measurement of about 26 because I am 5'5" and 165 lbs. This is too heavy for my height based on averages, even though my bodyfat is about 12% which is excellent.

Weight Watchers meeting costs can also vary depending on if you have maintained your ideal weight, lost additional weight, or gained weight above your ideal weight. You may get to attend WW meetings for free if you are doing well but then have to pay attendance fees if your weight goes over during a week or month. 

And let's not forget about the cost of commuting and the time spent adhering to the Weight Watchers system (time is money) that you could be investing in workouts, shopping, or dieting While I do think that Weight Watchers can sometimes be good motivation to stay committed to your diet, I do not really like to punish my clients for having a bad week and charge them extra.

Anyways, there are plenty of factors that you need to take into consideration before making your choice between WW and The Frugal Diet when you are watching your weight. 

Do you need face to face group support that Weight Watchers can offer or is internet support enough? Can you make the larger commitment to Weight Watchers?  Do you want to improve your knowledge of nutrition or just go by a simple point system? 

That is for you to decide, but I am obviously biased that Frugal Fitness overall or The Frugal Diet book comprehensive nutritional program is the best option for dieters on any budget over WW. Either way, it pays to watch your weight and lose some of that extra bodyfat! Consider either option an investment in your health.

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7 Tips To Help You Stick With Your Fitness Plan

It is one thing to have a fitness routine. Sticking to your fitness routine, however, dictates if you will see the benefits bear fruit or not. However, given the toughness that comes with starting a fitness routine, it is easy to lose interest and quit your workout program. 

For an easy time going about your fitness routine, here are tips to help stick with your fitness plan. To ensure that your work proceeds as usual while you work out, buy thesis paper solutions from professionals thus getting great results as you build a fantastic body. 

1. Start With Light Exercise And Increase Steadily 

When starting a fitness routine, it is tempting to engage in heavy activity to see rapid gains. However, this exposes your body to harm and may easily cause you to give up. 

To succeed in your fitness plan, begin with exercise you can easily handle and increase the toughness steadily. Before raising the toughness of the challenge, get insight from a professional thus taking upon pressure, you can manage. 

2. Include Cardio Workouts In Your Fitness Routines 

With a fitness plan, it is easy to tire out one part of the body due to over-exercising. If you are looking to reduce weight, engage in cardio workouts as they cater to all parts of the body. 

Also, if you are looking for a bodybuilding routine, engaging in cardio workouts is of much necessity. Aside from burning excess fats, cardio ensures that you tone your body with balance and tune into daily activity. 

3. Set Aside A Day For Resting 

For muscles to form, they require ample rest. During the resting period, you also get to accumulate energy for going about your next workout session. By frequently taking rests, you can go about your exercising thus sticking to your fitness plan for longer. 

4. Have A Proper Fitness Diet 

Regardless of if you are looking to gain weight or burn weight, having the right food fastens the procedure. To gain weight, have a diet rich in proteins and calories as you take your fitness routine. While at it, take enough water to kick out excess toxins that may accumulate as a result of excess protein. To cut weight, however, reduce your calorie intake as it may lag the results of your fitness plan. 

5. Set Realistic Expectations 

The reason as to why many fitness plans fail is high expectations. By placing an unachievable goal, you lose interest in the process thus quitting the process. Also, ensure that you give yourself enough time to see results. 

6. Break Your Routine Into Sessions 

To stick to your fitness routine, you need to break your workout plan into sections you can easily handle. Ensure that you begin your sessions with warm-ups to unlock your muscles and have the agility to handle exercises. 

7. Track Your Progress 

To be able to stick to your fitness plan, knowing how things are proceeding acts as a motivator. For this, track your weight to know how much you are losing after any workout session. 

Now that you know the tips for sticking to your fitness plan, you can have an easy time adopting your fitness routine. However, with the tight schedule, who will write my paper for me? For this, consult professional content curators thus getting perfect credits without compromising on your fitness routine.

I hope you enjoyed this blog post about the top tips to help you stick with your fitness plan and fit goals in the long term. 

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Workout Meals Don't Have To Be A Chore

Anyone who can get out of bed and haul themselves to the gym every morning should be applauded. But one must realize that even with this dedication and hard work, it can all be for nought if you don’t have the same energy for outside of the gym. Away from the huffing and puffing, you should know that your body is like an equalization machine. If you take more out of it than you put in, you’re going to lose weight. This could be something you’re aiming for by losing weight. However, fat is better lost when the body is transforming it into muscle because more chemical compounds are released to break it down. You need to put more into your body in terms of protein and healthy carbohydrates than the fat you shred off to maintain a healthy curvy figure. One of the most difficult aspects of working out is keeping discipline when it comes to food consumption. So here are some ideas to help you keep to a schedule and regimen. 

Smoothies For Lunch 

Fresh fruit is extremely healthy for you, the same with vegetables. Fruit Smoothies have become a part of modern culture because they’re so easy to make. Appliances specifically geared to this are sold on the market, large and small. It's advisable to have a smoothie in the morning as your body is waking up. However many people choose to workout on an empty stomach because that’s the best time to burn fat. Therefore you should make the smoothie in the morning, leave it in the fridge while you’re at the gym. Upon returning, take the smoothie with you to work. This also allows time for the fruit to ferment a little and release all the good acidic flavors. It will absorb better and more efficiently in your gut as well.

Doing Away With Boring Protein 

The protein supplement market is a billion dollar industry. Whey protein used for shakes is one of the main sources of muscle growth in many people’s diet. However, this can become a chore as many fitness enthusiasts will tell you that bland meals put them off eating. Suddenly they find themselves having to force feed their body protein. 

It doesn’t have to be like this anymore because there’s a whole industry for pre-prepared healthy meals. You can find such meal courses at isolator fitness where you simply order the kind of food you want, and it comes ready to be heated and eaten straight from the package. The contents are labelled carefully so you can hit your macros concerning protein, carbs, fats and friendly sugars.

Long Burning Clean Carbs 

Working out is a passion and a hobby for the most of us who aren’t professional. Long hours and long days at work mean you don’t get to fulfill your required amount of calories on any given day. Thus, you should have at your disposal quick sources of high calorie and slow burning energy when you need it. Making flapjacks from rolled oats is one of the best foods to do this. The high density and texture allow your body to feel full and not be so peckish during the day. 

Growing and becoming healthier doesn’t happen directly in the gym. Your body needs fuel to shred the weight off as well as pack the muscle on too. But we all live busy and hectic lives, thus sticking to a strict regimen is hard. If you can prepare meals and your food for quick access, this can be avoided, and you’ll still achieve your macros.

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Re-Evaluating The Nutrition Plan

Contributed by Courtney Horan, Author of the healthy living blog Sweet Tooth, Sweet Life.

Alright, it’s time to get real around these parts. I’ve got lots to chat about, but before I get to anything, I just had to share last night’s dinner with you.

It was way too good to go unnoticed. I’m even tempted to call it epic; and for me to say that something is epic really tells you something…seeing as though I usually can’t stand the word. But I think you’ll see why.

Veggies haven’t really been at the top of my “must have” list for the past couple of days, so when I wound up with a craving yesterday afternoon, I figured we should go for it. When I checked in the freezer to see what we had on hand, I found chicken and I found shrimp. It was a total toss up…so I went with both!

Jay took care of grilling the chicken while I sautéed the shrimp and put together the salads, which included lettuce, tomatoes, cucumbers, carrots, corn, fresh sugar snap peas, leftover sweet potatoes, feta cheese, grilled chicken, and sautéed shrimp.

Like I said, epic. And now you won’t hear me say that word for a long, LONG time. 

*****

So now…let’s talk a little bit about that whole nutrition plan that I’ve been on.

In case you’re new to these parts (hello to all of my new readers I’ve been noticing!) or you just need a quick refresher, here’s what went down with the plan…

Back in January, I made the decision to start a customized nutrition plan in an attempt to get me back on track with healthy eating and try to combat my ever-growing lust for sweets. I also mentioned that if I happened to drop a few pounds in the process, I’d be totally cool with it – even though numbers aren’t my thing.

I also knew at that time that in about six weeks, I’d be traveling to Mexico. I’m not going to lie and tell you that vanity did not factor into my decision to start the plan, because it definitely did. I wanted to look good and I wanted to feel good.

I was pumped about this nutrition plan from the beginning because it wasn’t that much different from my usual meals, and still gave me plenty of healthy, delicious options to choose from.

Within two weeks of the plan, I was already noticing some majorly awesome stuff happening. I felt great, my pants were getting looser, I was eating ALL the time, and perhaps the best side effect…my cravings for sweets had dropped significantly.

By the time I hit the five week mark, I was still making progress that I was extremely happy with, despite the fact that there were numerous celebrations that had taken place in the weeks leading up to that.

Birthday girl was not about to give up her fro-yo or giant birthday margarita! 

By week six, we were on our way to Mexico! I felt fantastic and confident, and I told myself that I was just going to enjoy my vacation. I wasn’t going to worry about a nutrition plan, or the calories in my fruity drinks and decadent breakfast crepes.

So that’s exactly what I did. I enjoyed my vacation to the max. I ate a lot of good food, had a lot of delicious poolside drinks, and still even managed to get some healthy meals in there too.

But one of the things about all-inclusive resorts that spells trouble for me is the fact that it’s a never-ending supply. Food and drinks everywhere you turn, any time of day. I definitely ate a lot more than my body is used to while I was down there, and while I didn’t necessarily feel like I was stuffing myself, my body had quickly gotten itself adjusted to its new eating habits by the time we arrived back home.

Since we’ve been home (it’s now been about a month) things have been…tough. I get cravings for not-so-healthy food quite often. I’ve also found myself slowly gravitating away from the layout of my initial plan, often missing/skipping snacks during the day, or choosing ones that are not quite satiating enough.

Then, because I wasn’t eating enough during the day, the hunger (and the habit) of eating after dinner came back…full force.

At first, it started off with healthier snacks…things like a VitaTop or a sliced apple with some honey cinnamon peanut butter.

But then, I got urges to bake…and I ate way too much of my baked goods.

And then I got that toffee in the mail and couldn’t keep my hands out of the box.

And then I bought ice cream at the grocery store one week…and Jay and I finished it off in about four days.

And then I found myself going out for a massive mid-afternoon fro-yo fix.

My sweet tooth has come back with a vengeance.

It’s something I’ve thought about bringing up on here for the past couple of weeks but I kept putting it off. Then, I received a question from a reader…

“I have a question for you about your diet…after your vacation, did you feel like you gained weight or like your old cravings came back at all? If so, how have you handled it?“

At first, my initial reaction was, “Ouch. Apparently my St. Patty’s Day pictures were not so flattering?” But in all honesty, it’s a valid question that deserves a valid answer.

I’ll tell you that I have not once stepped on the scale since I’ve returned from Mexico, nor do I intend to. Scales and I just don’t really get along, but I will say that all of my clothes are still fitting just fine.

Do I feel like I gained a little bit of weight back? Maybe. Who knows? But more than that, I’ve come to a very honest realization: my love for sweets is something that I’m going to have to actively deal with forever. And that’s because bad habits are hard to break.

It’s amazing, isn’t it? How we can work SO HARD at changing a bad habit, and gradually, we start to see success. But the second we fall off the bandwagon, it’s as if someone is ready and waiting to reel us in at full speed. I’ll be honest, it was not easy for me to break away from sweets six weeks ago…but it sure was easy to dive headfirst right back into them.

So how am I handling it? Well, up until this point, I’ve been handling it by indulging in it like its my job, coming up with excuses left and right. But now? It’s about time for me to re-evaluate my nutrition as a whole.

I know I need to start eating more snacks again throughout the day. I need to start making myself more filling lunches, too. I also need to stop buying the darn half gallons of ice cream that go on sale to keep in the house; now that it’s getting warmer, ice cream and fro-yo will be a treat to be enjoyed occasionally, outside of the house. Aaaand I need to keep the baking to a minimum (or just send it off to work with Jay immediately). These are all things that I have found set me up for failure.

And I don’t want to fail. I don’t want to feel crappy going to bed at night. I want to get back to that place I was at a month ago. When someone asks me how I’m feeling, I want to be able to tell them with 100% certainty that I feel GREAT.

So, that’s my “new plan on the plan.” Wish me luck. 

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Soy For Breakfast = WINNING! My Breakfast Examples Included!

Soy: It's What's For Breakfast!
(Pictured: Kashi Crunch Cereal = 9g protein!)

     You better know by now that breakfast is the most important meal of the day! And if you want to start your day off right with plenty of energy and protein, you should look no further than including soy as part of your daily breakfast! A breakfast rich in soy can help give you the long-lasting energy you need to take on work, workouts, and anything else life can throw a you!

My Current Kashi Cereal Fave

    One of the most important things to include in a healthy and well-rounded breakfast is plenty of complex carbohydrates. After fasting during a night of sleeping, your body awakens in somewhat of a carbohydrate deprived state and will often start utilizing carbohydrates immediately for energy. Soy milk, soy butter, and Kashi cereal and bars all contain natural simple sugars which will be utilized immediately for energy while the cereal (and whole grain toast you are spreading your soy butter on) will give you that long-lasting energy source from complex carbohydrates. Making sure you have enough of the right carbohydrates will help to ensure that you don't crash mid-day at work or have reduced mental and physical performance. You want to be firing on all cylinders!

    I am a big fan of getting in plenty of complete proteins every breakfast. I have been able to maximize muscle mass, metabolism, and muscle recovery by taking in at least 30 grams of protein every morning. There are plenty of great imitation breakfast meats such as MorningStar Farms Breakfast Patties or Match Meats products. The Kashi Cereals such as Go Lean, Go Lean Crisp, and Go Lean Crunch all contain at least 9 grams of protein per serving, much of it from soy! I drink plenty of soymilk in my coffee and with my cereal, and of course supplement with a scoop of soy protein powder (usually providing about 15-20 grams of protein). There are pre-made soy smoothies also like Odwalla if you need something tasty and wholesome for a breakfast on the go. Soy butter on my whole grain toast adds in another 5+ grams per serving. If you want to stay toned up and ready for your next workout, I'd recommend adding in that soy protein to your daily breakfast.

    Healthy unsaturated fats are also very important to include in a a well-balanced breakfast. Unsaturated fats may include the heart-healthy Omega-3 Fatty Acids and help to improve utilization of fat-soluble vitamins such as Vitamin A, D, E, and K. If you aren't a fan of Soy Butter, you can always get the Omega-3 Fatty Acid boost from Vegetable Buttery Spreads containing soy such as Smart Balance products. Unsaturated fats from soy products can help to reduce blood pressure, risk of heart disease, and other health issues. They;'ll also fill you up a bit so you won't be absolutely starving by lunch time!

    I also like to jumpstart my day's productivity with a nice hot cup of coffee, and soy milk can help out! I like my coffee nice and creamy and protein rich so often times I add a lot of soy milk (Silk Vanilla goes great with French Vanilla coffee) along with a packet of Truvia for extra sweetening. You save a lot of saturate fat and calories by opting for the soy milk over cream and sugar, and it tastes great!

My Soylicious Complete Breakfast Example #1:


1 Cup French Vanilla Coffee w/ Silk Vanilla Soymilk
2 Slices of Whole Wheat Toast w/ Soy Butter
1 Bowl of Kashi Go Lean Crisp w/ Stawberries and Silk Unsweetened Soymilk
1 Scoop of Chocolate Soy Protein Powder in Water

My Soylicious Complete Breakfast Example #2:

1 Cup of Dark Roast or Hazelnut Coffee with 8th Continent brand Chocolate Soy Milk

2 Slices of 12 Grain Toast w/ Smart Balance Butter Spread

1 Bowl of Oatmeal w/ Almonds, Blueberries, and 1/3 Scoop Vanilla Soy Protein Powder

12 oz Glass of Vanilla Soy Milk w/ 1/2 Scoop of Vanilla Soy Protein Powder

My Soylicious Busy On The Go Breakfast:

1 Shaker Cup filled with 1 Scoop of Optimum Nutrition Soy Protein Powder and Water

1 Silk Vanilla Soymilk individual sized carton

1 Odwalla Fruit and Soy Smoothie

1 Handful of Soy Nuts

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Performance Nutrition For Endurance Athletes (Marathon Runners, Triathletes, Cyclists, etc)

Pre-Race Nutrition:

2 Weeks Out-                -1.5 Weeks of low-carbohydrate eating, higher fat and protein

                                       -This allows for glycogen depletion and fat loading (major source of energy in                 endurance events) while maintaining calories/muscle mass

3 Days Out-                   -All 3 days eat very large amounts of carbohydrates, especially complex carbs

                                       -This allows for carbohydrate loading to maximize glycogen stores for the race

                                       -Consume moderate protein and fat during these days

3-4 Hours Pre-Race-    -High Carbohydrate meal low in fat and protein (oatmeal and fruit)

1 Hour Pre-Race-         -Piece of Fruit

15 Min Pre-Race-        -Water, Gatorade or Goo (optional)

During Race-               -Water/Gatorade every few miles

                                     -Goo Packet every 8 miles running

Post-Race-                   -Rehydrate thoroughly, consume   some simple carbohydrates in the form of fruit and/or Gatorade. Consume 20-30 grams of whey protein powder in water.

After Race Day-        -Plenty of carbohydrates to replenish glycogen stores, protein for muscle recovery, and Omega-3 fatty acids for anti-inflammatory benefits. High calories.

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Frugal Fitness Teen & Adults Performance Nutrition Guide

The following outline is what I would recommend for the average teenager (that has already hit puberty) or adult. Manipulating your carbohydrate and protein consumption before, during, and after a workout can help to maximize the performance and recovery of your workout, competition, race, etc. Your carbohydrates are your main source of energy and you need to time them correctly depending on your physical activity and goals. Complex carbohydrates need to be consumed hours before your workout because they take much longer to digest and have a higher fiber content (Conley et al, 1996). Several hours before your workout you may want to consume some healthy fat as well if you are going to engage in a long endurance workout because you may require more energy from fat sources. Bodybuilders and individuals looking to lose weight usually do not need to worry about consuming healthy fats before a workout. Simple carbohydrates may be taken within an hour before your workout for a quick-digesting source of energy. Easily digested protein such as whey protein powder may be ingested before a workout if you are trying to maintain or gain lean muscle mass (Almada et al, 2007).

During a workout, I recommend drinking water unless you are sweating profusely, working out for a prolonged period of time, working out in the heat, or seriously trying to put on weight. In this case, I would recommend drinking a diluted sports drink like Gatorade. When I say diluted, I would drink only 1/3 or ½ Gatorade and the rest would be water. Some bodybuilders like to drink caffeine, carbohydrate drinks, or protein shakes during their workout but I think this is overkill and a waste of money. Within 15 minutes after your workout is complete, you need to replenish the carbohydrates you burned for energy and create a more anabolic (muscle-building) environment for your muscles. A quick digesting protein such as whey protein powder immediately post-workout may help to enhance muscle recovery and promote muscle growth and increases in natural anabolic hormone levels (Campbell et al, 2007).

For An Athlete/Runner:

3 Hours Pre-Workout:              Large serving of complex carbohydrates, some healthy fat and protein

1 Hour Pre-Workout:               Serving of simple carbohydrates

During Workout:                      Diluted sports drink or water

Post-Workout:                          About 50-60 grams of simple carbs and 20 grams of whey protein

For A Bodybuilder:

3 Hours Pre-Workout:              Serving of complex carbohydrates, protein shake

1 Hour Pre-Workout:               Protein shake and/or creatine product, caffeine

During Workout:                      Water

Post-Workout:                          0-60 grams of simple carbs and 35 grams of whey protein

For Someone Trying To Lose Weight:

3 Hours Pre-Workout:              Serving of complex carbohydrates, lean protein

1 Hour Pre-Workout:               Whey protein powder in water, caffeine

During Workout:                      Water  

Post-Workout:                          Whey protein powder in water

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- 7 Frugal Fitness Foods For Weight Loss

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