Not everyone wants to pay for a gym membership. Even if you do have one maybe you cannot make it to the gym today or maybe not in the local area on vacation. It doesn’t matter the case these workouts can be done anywhere.
This is probably one of the most basic and most overlooked workouts people have at their disposal. Push ups help you gain upper body strength in a way that most body weight exercises do not. Push ups work out your pectoral muscles, your deltoids (shoulder muscles), triceps, and even the upper portion of your abdominal muscles. There are many different variations of the push up that can make it more challenging or just different if you are sick of doing just basic push ups.
Burpees pretty much work out every major muscle group throughout your body and will give you a great workout alone. If you find that hard to believe try doing burpees for five minutes consecutively. It will be a work out trust me.
Now of course this only works if you have a box that you can jump on that you are not afraid will break. This is a great workout that targets your bodies fast twitch muscle fibers. Your body’s fast twitch muscles are the ones used in power moves. For instance, when a running back makes an explosive cut or the initial push off as a runner is going to steal second base in baseball.
The basic sit up or crunch is a good workout when you cannot make it to the gym or do not have equipment you can use. I would not recommend doing them without a mat though. Many people want nice abdominal muscles and while they are actually made in the kitchen you can get a jump start on them with doing sit up and crunches or the many variations of them.
This is a good exercise where the primary muscle group being targeted is your triceps but this also works out your pectoral muscles as a secondary muscle group as well. This can be done without bench if you have a coffee table or even a lower seated dinner table this could be done using those.
Look, most of us have had those times where funds are tight. Sometimes you need some help and find a way to cut back, even if it is just a little bit.I have been there myself. You may think that going to the grocery store includes dropping a $100+ every time. Well I am here to tell you that it does NOT. Here is my healthy grocery list for under $20 a week. Keep in mind this is not the healthiest option, but unfortunately in our society healthy = more expensive.
The Broke Man’s Shopping List
- 1 lb ground turkey, $3
- 1 pack of the cheapest pasta noodles, $1,
- ½ lb thin sliced deli meat of your choosing (preferably
- Head of lettuce, $1
- 1 carton of eggs, $1.50
- 1 lb bagged rice, $1
- 1 jar of Peanut Butter, $2
- 1/2 gallon of low fat milk, $1.25
- 1 bag of potatoes, $3
- Pound of in season fruit like bananas, $.75
- 1 lb package of bread, $1
- 1 lb of the cheapest chicken you can find
(typically thighs or drumsticks), $2.5
Which comes to a total of exactly $20
Meal Plans for the week
I do not typically at breakfast so that would help me pinch
a couple pennies here but if you do here are some sample meals based off this
- Slice of toast, 2 eggs, and season fruit
- Slice of toast with peanut butter and a glass of
- Eggs and fried potatoes
Some ideas for lunch:
- Egg sandwich
- Deli meat sandwich
- 2 eggs and 4 oz piece of the chicken (important
to add any dressings you may have for some added flavor
And then finally dinner:
- Spaghetti, this can be done with the ground
turkey or chicken but use it sparingly you will need it other nights.
- Pan fried chicken and potato wedges (take one of
the fatter potatoes and slice it length wise, add some olive oil or melted
butter and throw some salt and pepper on the slices and bake in the oven on 425
for 25 minutes.
- Chicken and rice
- Take the lettuce and make little taco shells or
boats if you will and put some ground turkey or shredded chicken in them with pretty
much whatever condiments or toppings you have in the fridge.
Football season is upon us. These poppers are what is going to make you the life of the party when it comes to food. This is my go to favorite when it comes to game days. All you need for these is some jalapenos, a package of bacon (not thick cut), and some cream cheese.
As you can see below you need to take the poppers and cut them long ways. This is a picture from when I made this recipe yesterday. No paid photographer that makes all food look amazing here.
Take a spoon and scoop out the middle of the popper to include the seeds. As you can see in the picture above , the peppers have been slit long ways and the insides have been scoop out.
Next take some cream cheese with that spoon and put it in the pepper halves. After that you’re just simply going to take a strip of bacon and wrap it around you pepper with the cream cheese in it.
When it comes to cooking these I prefer to cook them in my air fryer. However, you can also just bake them in the oven at 400 degrees for 15-17 minutes with the latter having crispier bacon. if you are using an air fryer then just set it for 11-13 minutes at 385 degrees. Time depending on personal preference for bacon crispness.