People mistakenly believe they can’t eat healthy or train hard because they’re on a tight budget. They see expensive gyms and depressingly high grocery bills and feel frustrated, overwhelmed, and defeated. If you’re trying to get in shape for the first time, it can feel like you need a ton of extra cash to pay for the things you think you need to do.
The good news is you actually don’t need a lot of money to eat healthy or work out. Keep reading for some of my favorite strategies to save while chasing your fitness goals.
Affordable healthy eating
The best way to save money while eating healthier is to cook your own food. I love eating out, but restaurant meals rapidly add up in cost and calories. Learning to plan, shop, and prepare most of your meals at home is an invaluable skill and money-saver.
Many people complain about the cost of buying fresh produce and protein. And it’s true that if you shop at fancy organic stores like Whole Foods, you will spend tons of money each week. One of the easiest ways to reduce your grocery bill is to change where you shop.
For years, I have done 95% of my grocery shopping at local international and ethnic food markets. The average cost of both produce and protein is significantly cheaper across the board at these stores. I also find the overall quality of the food I buy at these markets is much better than what I find at standard grocery stores like Jewel, Safeway, or Hy-Vee. My boyfriend and I save thousands of dollars each year doing our shopping at international markets as opposed to some of the more expensive standard grocery stores.
Note – If you live in the Chicagoland area I HIGHLY recommend shopping at one of the numerous Cermak Markets or Fresh Farms International Markets located in the city and suburbs. Those have been my two stores of choice for many years.
You can also reduce your grocery bill by changing what you buy. Start by selecting different kinds of protein. The most popular meats at the store – boneless skinless chicken breast and steaks – are also the most expensive. Choosing less common cuts of meat can save some cash. Here are a few ideas:
- Choose bone-in cuts over their boneless counterparts
- Fattier cuts will generally be cheaper than learner meats.
- Buy large cuts. For example, a big pork shoulder roast is cheap and produces many meals worth of meat. Whole chickens are another delicious way to get more value from your purchase
- Organ meats such as liver, kidney, tongue, and heart are usually cheap. These underrated cuts of meat are chock-full of nutrients for more adventurous eaters.
- Eggs and other dairy products (if you tolerate them) are a cheap, healthy source of protein for meat eaters and vegetarians alike
- For vegetarians, buying dry beans and lentils is extremely cheap. You can cook large quantities of these at once and freeze leftovers for later.
- Consider buying a bulk protein powder supplement to fill in any gaps in your protein intake.
Finally, if you are very tight on funds, prioritize staples like rice, beans, canned vegetables, pasta, olive oil, and potatoes. These foods contain a surprising amount of nutritional value at a very low cost. In addition, buying your food in bulk can often (but not always) save extra money.
Training for cheap
Expensive gyms with fancy amenities and facilities aren’t necessary to get in great shape. Most cities have a number of discount gyms that offer $10-20 monthly memberships. Although these gyms have more limited equipment and space, they usually contain everything most people need to reach their goals.
If your goal involves getting really strong or jacked, you may need to look for gyms with a wider range of equipment (namely barbells, which most discount gyms don’t have). Take the time to shop around for gyms offering what you need at a reasonable rate. Neighborhood gyms often charge a lot less than larger chains. I trained for years at a small, hardcore basement gym that offered a steep discount rate for young people. I loved the vibe of this gym and did some of my best training there.
Depending on your location and financial situation, joining a gym may be out of the question entirely. The good news is you can train effectively at home or outside with a bit of planning. Check out my article about training on the road for some ideas to structure bodyweight workouts. You can invest in some low-cost equipment like bands, sliders, a kettlebell or two, a door chin-up bar, or powerblocks to dramatically expand your potential at-home exercise options.
If you want to get faster results and avoid the risk of injury, hiring a personal trainer is a great choice. However, training is a luxury often out of reach. Luckily, the internet is full of amazing free or low-cost training programs and other helpful resources. I relied on many of these programs when I was first getting into training as a poor college student. You can buy a really great program for under $100 and most are much cheaper. Make sure you choose a program that is appropriate for your goals, skill level, and equipment. Follow the program as closely as you can for its entire duration to see best results.
Note – Although there is tons of great info out there, the internet is also filled with lots of BS fitness advice. I pride myself on being a great researcher and finding the best of the best in any field I’m passionate about. Please reach out to me here if you want me to direct you to the expert(s) or program(s) I think would be most helpful for your goals and situation.
Getting in shape doesn’t have to be expensive. With a bit of creativity, research, and planning, you can look and feel great without breaking the bank.
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