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For most of last year, I was caffeine free. I had kicked the caffiene habit back in 2006 and I stuck to my guns most of the way through 2007. However, towards the end of 2007, I decided to see if I could use caffeine as a substitute for my sugar cravings. I would drink an occasional diet coke if I felt the urge to snack on chocolate or candy bars. This seemed to be working and I thought I had things under control. Unfortunately, my recent surge of travel has tossed all that out the window.With the time zone changes, the constant meetings, endless restaurant meals and an expense account that makes little things like sodas seem meaningless, my caffeine habit has grown from a controlled experiment into an out of control issue. Now if you read the title of this post, you’re probably wondering what all this has to do with drug addiction. The fact is that caffeine is a drug. It is a stimulant and you can in fact get addicted to it. Unfortunately, most people refuse to believe that. Tell them that they’re addicted to caffeine and they’ll say “no way! I just need that morning coffee to get out of bed.” Well, I am addicted to caffeine.

So What?

The first question is, so what? So what if I need/want/crave caffeine? Is that bad? And the answer is, absolutely. There are a variety of ways in which caffeine harms your life. They range from physical to financial to a few less tangible. Let’s start with health.

Health Impact of Caffeine

Here’s a list of potential side effects of caffeine taken from the University of Columbia’s health information site.

• Osteoporosis
• Birth defects
• Miscarriages
• Infertility
• Cancers
• High blood pressure
• Premenstrual syndrome (PMS)
• Ulcers and heartburn
• Fibrocystic breast disease
• Heart disease

That’s right, caffiene can increase your chance of all of these conditions. Sure, it’s not as bad as smoking, but it’s pretty bad.

Financial Impact of Caffeine

Want an extra million dollars when you retire? Take a look at the Latte Factor. It’s a term that’s been bounced around quite a bit in the personal finance side of the internet. It essentially says that cutting out small expenses can have a huge impact on your overall financial health. Here’s a link with more information.

Because most of the past few week’s travel was for business, I kept all my receipts and added them up when I did my expense reports. A quick check showed that the latte factor was absolutely accurate. In fact, it seemed to be underestimating things. On average, I spent about $6.50 EVERY DAY on caffeinated drinks. By the way, I don’t drink coffee, so all of this money is being spent on relatively cheap sodas. I can only imagine the daily caffeine bill of someone who likes high priced Starbuck’s lattes.

The Intangible Effects

Didn’t have enough caffeine this morning? You’re going to experience:

• sleepiness
• feeling overtired (from not having had any caffeine to energize you)
• a terrible headache (when you abruptly stop having caffeine regularly)

From the University of Columbia’s health information site

Had too much? You’re in for:

• anxious
• excitable
• restless
• dizzy
• irritable
• unable to concentrate
• gastrointestinal (GI) aches
• headaches that don’t seem to go away
• trouble with sleeping

From the University of Columbia’s health information site

Worried about the environment? That drink container has an impact.

• The amount of glass bottles Americans throw away every two weeks would have filled both World Trade Center towers.
• Americans throw away enough aluminum cans to rebuild our commercial air fleet every three months, and enough iron and steel to supply all our nation’s automakers every day.
• Throwing away one aluminum can wastes as much energy as if that can were 1/2 full of gasoline.

From the Clean Air Council

Bottom Line

Every time you pick up a can of soda or a cup of coffee, you are making a decision to pay money in return for destroying your health and the environment around you. What kind of a decision is that? To me, it’s a choice I’m no longer willing to make. My little experiment became something much worse and I have no desire to keep going. So as of today, it’s no more caffeine for me. I’ll take the pain of withdrawal for the next few days. In the end, it’ll be worth it.

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I usually link to interesting articles in my weekend roundups. However, once in a while, there’s an article which I find extremely useful and deserving of its own entry at 60 in 3. Case in point, this article from SFGate, which is actually a summary of a Consumer Reports article. The article reviews exercise equipment and tries to help the user decide what’s right and what’s not.

If anyone can find the link to the original article on the Consumer Reports website, please add it in the comments or send it to me. Would love to link back to them since they’re the ones who deserve the credit for this information, but I couldn’t find the article on their website.

Infomercial Bait

The first section focuses on all those devices you see on infomercials. From abbusters to rocking exercise mats, they all promise instant results, improvements to specific body areas and results that take just minutes a day. The secret?

All but one come with diet plans, some “very restrictive,” Hirsh says. “They also recommend, in addition to the miracle 60 seconds on the device, aerobic exercise. They’ll refer to ’systems.’ I think that’s how they keep it legal. The system consists of a machine, a reduced-calorie diet plus aerobic exercise in a lot of cases.”

That’s right, that “magic” machine that will give you 6 pack abs is actually a small part of an overall exercise and diet plan. Even worse, Consumer Reports tested the machines and compared them to no cost workouts. Here were the results:

The users “got just as good or a better workout,” using the no-cost exercises, Hirsh says.

So you can spend money on these devices or you can do some basic exercises at home without spending a dime and get as good or better workout. Your choice. The nice folks at Consumer Reports even summed it up at the end:

“If you have to have equipment at home, start with stability balls (which cost about $25) and resistance bands (which cost $5 to $20). They have stood the test of time and they’re inexpensive.”

Rating Healthclubs

The article also has a section about healthclubs and how they compare to one another. The results may surprise you.

Almost across the board, independent and nonprofit options such as community centers, universities, offices, YMCAs and Jewish Community Centers fared better than for-profit chains.

That’s right, free or almost free gyms beat out all those expensive chains. There was one exception called Lifetime Fitness, which the article describes in more detail. If you have one of their gyms around you, you may want to read up about them. However, for most of us, the results mean we should look at less expensive gym alternatives first. We may actually find ourselves enjoying them more. I know that for me personally, the gym at my office complex is more convenient, cleaner and friendlier than the 24 hour fitness I used to go to. That means I’m more likely to go, which in turns makes the gym even more useful. All that for $0 a month.

Summary

There’s also a section in the article about bigger exercise machines like treadmills. However, the real lessons come from the first two sections. Essentially, this articles clearly shows that it’s not necessary to spend a lot of money to get a good workout. Don’t fall for all that advertising on TV. It will try to sell you insta fitness solutions, expensive gym plans and fancy exercise machines but the truth is that you don’t need these things. A good workout can be had for free. If you really want to spend a bit of money, focus on the basics, a pair of dumbbells, a mat, a jump rope, bands and maybe a stability ball. If you shop right, the total is going to be less than $100.

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I’m on the road again this week, traveling on business. Last night, I was driving back to my hotel when I decided to change my habits a bit. The previous night I had eaten through room service. My bill was $19.67 and for this amount I got:

$19.67 through room service gets you:

• One veggie wrap smothered in too much sauce.
• One small green salad.

If any of you readers travel on business a lot, you’ll know that this is pretty average. In fact, for some hotels, this is a really good deal. It’s not uncommon to walk away with a $30 to $40 bill per person on some business meals. Restaurants are about the same. For a typical dinner I would have paid $20 to $30.

Inspiration strikes!

Yesterday was a bit of a driving day for me. I usually stay close to where my meetings are, but yesterday my meeting was about 70 miles away from the hotel. So on the drive back, I started looking around for restaurants to stop at. I spotted a Mexican place and decided that this would be an acceptable choice. I pulled off the highway and into the parking lot. As I was parking, I noticed that the strip mall I was in also had a large supermarket.

Now I’ve never actually gone shopping for groceries while on a business trip, but I recalled a reader’s advice from the last discussion we had on healthy habits while traveling. So I figured, why not give it a try?  My hotel did not have a microwave but it did have a small refrigerator in the room, so I was limited to things that were ready to eat and I could store leftovers.  After about 10 minutes of shopping, I ended up with the following:

$21.32 at the supermarket gets you:

• Container of hummus
• Small package of pepper jack cheese
• Package of cucumbers
• Package of sliced mushrooms
• Container of raspberries
• Three oranges
• Three apples

This is without doing any comparison shopping or looking for good deals.  I just grabbed whatever looked good.  I also grabbed some plastic cutlery from their deli section.

The results

My dinner was great.  I ate about half of the cheese, hummus, cucumbers and mushrooms.  If you’re ever looking for a great snack option by the way, some cucumbers with cheese or mushroom with hummus work great.  The veggies are great substitutes for the bread you usually eat with these things.  I also ate the raspberries, one of the apples and two of the oranges.  I had plenty of leftover, which I stored in the room’s fridge and I’m planning on eating those for lunch today.  So for about the same price, I got two meals worth of food.  Even though my company reimburses me for expenses like meals while on business trips, it still feels good to save money.  I work for a small company and every penny counts.  Plus this is a great example of the difference in cost between going out to eat and buying a few things at the supermarket.   That’s a lesson I intend to remember when I get home.  I usually eat out a lot but I’m going to try and reduce that.

However, the real difference was in the health of the food.  My meal included a whole lot of very fresh and very good veggies and fruit.  The food was much higher quality and infinitely healthier than typical fare I would have gotten through room service or at a restaurant.  All that for 10 minutes worth of work.

Summary

So there’s a lesson for you.  You don’t need to cook in order to make your own meal.  10 minutes at the supermarket can get you a cheap and healthy meal that’s ready to eat.  That’s a trick I’m going to use on every business trip from now on.

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After talking earlier this week about healthy toy options for kids, I happened to find this article about healthy gift options for adults. I read through it and was amazed at the sheer amount of junk people try to sell these days. Stylish calf skin gym bag?!? Seriously? I’m not sure who came up with this list of gifts but they seem crazy to me. I suppose if you have an extra $20,000 to spend you may want to consider an “elite gym membership” but I happen to have better things to do with my money. So I went ahead and made my own list of good gifts for the fitness inclined. I’m linking to Amazon items here, but you can also find these items at most sporting goods stores.  I’m also linking to a lot of places which are local to me here in the SF bay area.  Obviously, if you live somewhere else, you’ll need to find your own local version of these, but I wanted to provide an example of what to look for.

Apex Polished Chrome Adjustable Dumbbell Set - No need to spend $500 on some fancy adjustable weight set when $60 will do the trick. This is the kind of dumbbell set I have at home. They’re reliable, easy to use and provide me with a nice variety of weights to use. Because the weight plates are detachable, I can always buy heavier ones if I want higher weights.

Valeo Burst Resistant Body Ball (65 cm) - Another really useful item, the exercise ball. It allows you to do a variety of exercises that you couldn’t otherwise do without some complex gym equipment. At $15, this will be far healthier than any calf skin gym bag.

Valeo Speed Jump Rope - Jump rope is one of the best cardio tools out there. You can easily take it with you on trips and provides a very good cardio workout while also working on your balance and coordination. Of course, you could buy a $700 treadmill, but this $6 gift seems a bit better.

SPRI ES501R Xertube Resistance Band with Door Attachment and Exercise Charts (Red, Medium) - Another great exercise gift for the frequent traveler in your life. Exercise bands are a way of doing resistance training without carrying a lot of weight. They’re available in a variety of resistance levels and they’re cheap, so you can buy several for under $20.

YOU: The Owner’s Manual: An Insider’s Guide to the Body that Will Make You Healthier and Younger - I can’t say enough good things about this book. It’s easy to read, informative and provides you with a lot of information about your body and how it works. This is exactly the kind of information you need when you’re first starting out on your healthy lifestyle. Buy a copy for a loved one and another for yourself if you haven’t read it yet.

Dance Lessons - This link is for the Starlight Ballroom, a dance place in Sunnyvale, CA, but you can easily find similar places around your home. $10 to $20 a week is what dance lessons will cost you at a place like this. They’re fun and physically active. You can give them as gifts to people who aren’t that interested in fitness because it’s just a fun activity to do. They’ll never know you’re concerned about their health.

Horseback Riding Lessons - Again, this is a link to a place close to where I live, but you can probably find places around you as well. Horse back riding, as my wife proved to me, is very good exercise for both adults and children. Why not give it a shot and see if you like it? It’s a bit more expensive than dance lessons but still more reasonable than buying a soloflex home gym system that will just end up collecting dust in the garage.

A Bike - This is my local bike store.  They have a wide variety of bikes and a very helpful staff who’s always willing to help me pick out the right stuff.  A bike makes an excellent gift because it’s practical as well as healthy.  With gas prices soaring, bikes are a great way to save money while also getting a bit of exercise.  You don’t have to look at the high end bikes which can cost multiple thousands of dollars.  A good commute bike can cost around $100 or you can find them even cheaper if you look for used bikes on places like Craig’s List.

Summary

All of these gift ideas are cheap and healthy, proving that you don’t need to spend thousands of dollars just because your loved ones want healthy presents.  If you have your own healthy gift idea, feel free to add it in the comments.  Would love to see what other people are buying.

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This is a question that came in from one of our readers over the weekend:

Hey Gal,

I really enjoy your blog and have gotten a lot of useful health tips from it. I’m in a situation where I would like to get in shape, lose some weight and get toned-up, espec. But, unfortunately, I don’t have the finances right now to go to a gym or purchase weights. I’m a 5′10”, 200 lbs guy and would like to know if you could give me some kind of workout plan or direct me to one that would give me a full body workout and help me build muscle. I run 4 days a week for about 45 minutes, so I have the cardio part wrapped up. And over the last 2 months have changed my eating habits and started eating “clean”. Any advice you can give me would be greatly appreciated. Thanks in advance.

This reader has a very common issue, he wants to get in shape but he doesn’t have the money to spend on equipment or gym membership. The four day workout we discussed a while back uses a minimal amount of gear, but even it requires dumbbells, which not everyone can afford. So is it possible to get a good workout with absolutely no gear?

The answer is absolutely. First, remember that weights don’t have to be dumbbell shaped. It just has to be something with mass that you can grip. There are a variety of ways to improvise good weights but one of the best I’ve found is water bottles. These range in size from the little ones you buy for yourself to the big ones you see at the office water cooler. Either one can be filled up with water and then held in your hands as a weight. The big ones are great because you can fill them up with a different amount of water to simulate different weights. And when you’re done working out, you can drink your weights

At the same time, there are plenty of good workouts you can do without weights. We’re going to take the four day example and make it into an equipment free workout that still works out every part of your body. The key here is going to be form. When you’re going through these exercises, go very slowly and with good form. You’re substituting time for weight. Instead of moving dumbbells up and down, you’re moving your body weight, but you’re doing it slower because that demands more from your body. Remember too, that you can make up for lower weight by doing more reps. It’s not quite the same but it’s still very good for you, especially since you’re looking to tone up, not bulk up.

Try to do 4 sets of each of these, 15 reps each set.

Day 1 - Abs and Back.

• Legs Raises - Start out with abs.
• Back Extension - Move to the back.
• Crunches - Back to abs.
• Dead Lift - Back again. Note that this one is usually done with weights but you’re just fine doing it with just body weight. Go a bit slower and maintain good form and you’ll still get a great back workout. Remember that you can also improvise a bit. Any weight will work here.
• Alternate Sit Up - To work on the obliques.
• Chin Up - Finish it up with some mid back work. I’m assuming you do have access to a chinup bar. They can be found in almost any playground or can be improvised at home. If not, do another run of the dead lifts.

Day 2 - Biceps and Triceps

• Close Grip Press Up - Start with triceps
• Curls - Biceps now. This is one exercise that could really use those improvised weights I discussed earlier. However, even body weights curls are better than nothing. Just go nice and slow.
• Bench Dips - You can easily improvise this one with some furniture. I used to do them with my hands on the bed and my legs on a chair.
• Hammer Curls - Another biceps exercise that would benefit from improvised weights but can be done on its own.
• Push Ups - Similar to the Press Up but with a wider grip. More of a shoulder workout but it’s still good for the triceps.
• Pull Ups - Just like chin ups but your palm is pointed towards you, not away. Again, if you don’t have access to a chin up bar, repeat one of the other biceps exercises.

Day 3 - Legs

• Lunges - Doesn’t need any weights, but you can improvise them if you want.
• Squats - Same.
• Calf Raise - The trick to doing these with no weights is to do one legs at a time. Just stand on one foot and then raise yourself up to your tip toes.
• Thigh Abduction - No weight needed here.
• Lying Leg Adduction - Same.
• Dead Lifts - Good for your back and your legs.

Day 4 - Chest and Shoulders

• Press Ups - The standard body weight chest and shoulder exercise.
• Shrugs - Another good place to use your improvised weights, but body weight will work as well.
• Close Grip Press Up - Slightly different position.
• Bent Over Row - Quick tip on improvising this one. Do you have a dining room chair? Just position your upper body underneath it, grip the seat of the chair from below on both sides and then lift your upper body up.
• Wide Grip Press Up - Again, slightly different position.
• Hindu Press Up - Cooper’s has this listed as a “Hind” pressup, I’ve also seen it referred to as lunging or moving press up. Either way, it’s a great exercise that involves your entire body.

Summary

That’s a four day workout with virtually zero gear that works out your entire body. It’s not going to be as straightforward as a workout that uses dumbbells and you might need to improvise here and there, but you’ll be able to get a decent workout without a single dollar spent.

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We’ve gone over a variety of things to look for in a gym and today, we’re going to talk about a very important issue that has nothing to do with health. That issue, is money.

Money = Quality (usually)

A good gym is going to cost you money. Gyms typically want some upfront sign up fee and then a monthly fee thereafter. Some gyms will not have these fees, these are usually the types of “hidden gyms” I discussed in my Monday post. These gyms can be company gyms, office complex gyms or even school gyms. If you have access to one of these, and if it has everything you need, you’re lucky. If you don’t, then you’re going to need to think about cost.

I currently have a membership at 24 hour fitness. It gives me access to all of their gyms any time of the day. I pay $34 a month for this membership and I didn’t pay an upfront cost. I also have a membership at my local office complex gym. This membership cost me $35 up front and has no monthly fee. Clearly the office complex is cheaper. However, the office complex is also much smaller, offers virtually no amenities, has no classes and has only location. There’s another complex near my work with a gorgeous pool, complimentary trainers and incredible facilities. This one is about $1000 upfront and $100 a month. So yes, you usually get what you pay for when it comes to gyms. The better ones will typically be more expensive. The question is, do they give you anything you need?

Also, don’t go overboard. That fancy gym may look nice but is it really worth it to pay $100 a month for a better view and a restaurant located at the gym? Quite often, these nicer, country club like gyms will offer little of value except prestige. That’s not something you need right now. You’re looking for a good gym with plenty of variety, not a social club.

For me, the office gym is a good choice because it’s very convenient and because I’m an experienced gym goer with plenty of healthy alternatives outside the gym. So I don’t need as much variety or all the amenities. In fact, I’m thinking of canceling my 24 hour fitness membership. If you’re just starting out, I’d recommend the more full featured gym, although you probably don’t need to go for the very fancy ones. Look for the chain gyms like Gold’, 24 hour fitness and so on. They offer the convenience of multiple locations, long hours and a good range of facilities for a relatively cheap price.

Ways to reduce cost

When you’re looking at costs, keep in mind that there are a variety of ways to cut down gym memberships. Here are some things to look into:

Company offers - Many companies recognize the value of fitness by offering discounts on things like gym memberships. In fact, I got my 24 hour fitness membership through my employer at the time. I’d be paying about $20 a month without that offer.

Your local YMCA or JCC - Both of these organizations started out as religion based charities, but these days, both have community centers which usually include gyms and are open to the public. They usually have excellent facilities with a wide range of options. In fact, here in the SF bay area, we have a number of YMCA’s and JCC with superb gym facilities at a relatively low price.

Friends and Family discounts - If you friend or member of your family is a member of a gym, they can usually get you a discount or simply add you to their membership. Don’t hesitate to ask for this since the referring member might get some benefit out of it. A lot of gyms have programs where members will get freebies in return for referring or adding new members.

Government programs - Like employers, local governments have learned that a healthy populace means a happy and productive populace. So many local governments will sponsor or subsidize gym memberships if you sign up through them. Check your local government’s website and see what’s available.

Community and social groups - A variety of private groups will also offer bargains on gym memberships. Senior citizen groups, college alumni associations, professional associations, union, they all might have some kind of relationships with gym networks in which the social group gets a referral fee and its members get cheap memberships. So be sure and check with whatever organizations you’re a member off.

Summary

A good gym should cost you no more than $30 to $50 a month. There really shouldn’t be any up front costs, so make sure and stay firm. Gym sales people are often similar to used car salesmen and they’ll try their best to get the best price out of you. That’s fine, just keep your mind on your goal and remember that it’s worth it. You can spent $50 a month of a couple of movie tickets, or you can spend it on a gym membership which will give you many more hours of use per month plus the good health that comes with great exercise.

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It’s the end of the week, time to end our series about saving money while getting healthy. I decided to add a bit of fun to this Friday edition, by talking about some activities that you can do for little to no money. You might recognize some of these from my previous series about active pastimes. Well, they are indeed active, but they’re also cheap, so they fit in well to this week’s series about being fit while saving money.

Unhealthy Entertainment

Take a look at what you do for fun. Is it healthy? Most people choose activities that are sedentary for fun. For example, my favorite pastimes used to be: Movies, TV, Drinking With Friends, Video Games, Reading. All of these activities require virtually no physical movement. Essentially, I would get out of work and sit on my butt the rest of the day.

Some of these activities are cheap, some are not. Let’s take a look at the money I might spend on these:

Movies - $8 to $10 a ticket, plus around $5 for food and drinks at the theater. Some minor transportation costs as well, probably around $3 for the gas it took to get to the theater. Alternatively, I might spend $10 to rent movies and buy popcorn and snacks for the house.

TV - Minor charge for the electricity used. $60 a month for the cable bill. $5,000 for a TV (I bought a huge plasma screen back when they were still very expensive. Can probably get it today for around $2,000).

Drinking With Friends - Around $40 to 50$ a night in drinks and bar snacks. Possible cover charge of around $5

Video Games - $30 to $50 for the actual game. Around $10 to $20 in monthly subscriptions. $40 a month for broadband internet access. $2500 for a gaming computer. Minor charge for the electricity used.

Reading - Around $4 per book. I usually buy used books which reduces my cost.

Out of all these, reading is the only activity that gets me multiple hours of fun for less than $5.

Healthy and Cheap Options

Now let’s take a look at some healthier and cheaper options

Walking - Zero cost. Possible investment of around $60 in good shoes or you can do what I did and pay $100 for shoes that I can use while walking, hiking or running.

Hiking - Can use the same shoes. Around $5 in gas spent to get to where I’m going to hike. $2 more if I want to include a piece of fruit to eat while hiking.

Dancing - Possible up front investment of around $60 for shoes. An additional $5 will get you into most dance lessons and halls for the night.

Biking - Some up front investment. A bike can cost anywhere from $100 to $2000, but if you’re just doing this for fun, you’re probably going to spend around $500. An additional $100 in up front costs for things like a helmet.

Playing Sports - Some up front cost in equipment, usually under $50 to $100. After that, usually no investment.

Volunteering - No cost other than $2 to $3 in gas to get there. I am a part of an organization called One Brick, which allows me to pick and choose volunteer activities I’m interested in. I usually choose the more physically active ones, but I also try to help the causes I’m interested in, like education. You can find something similar in your neighborhood.

Are you seeing the trend here? My old activities had a high ongoing cost and many of them also had a large start up cost. My new more active choices have a relatively small start up cost (with the exception of a bike, which still costs less than a TV) and then almost no ongoing costs. Plus each one of them helps me remain active and fit. Compare that to the old activities where I sat on my butt eating snacks most of the time. So while I still read quite a bit, I try to pick my fun activities from the bottom list these days. That doesn’t mean I don’t watch the occasional movie, or play the occasional video games, but these are now the exception rather than the rule.

Go over your entertainment budget. Are you spending too much? Would you like to save a bit more money? Why not do that while being more active as well. No need to spend on a gym membership when you can actually save money while exercising.

If you have your own suggestion for a fun activity that can work off the calories while keeping money in your wallet, please post it in the comments.

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