Tag: Health


How to Get Fit on a Budget: Frugal Ways You Can Crush Your Fitness Goals

By Rebecca Lake
July 3, 2019

Warmer weather can provide some serious motivation to work on your beach body – or at least get in better shape.

But, between the cost of gym memberships, workout clothes and equipment, getting fit can be a budget-buster. Fortunately, there are countless low-cost and free alternatives to help you get in shape while saving money. Take a look:

Use Technology to Access Free Exercise

One of the best ways to get fit for free might be right in the palm of your hand. Smartphones and fitness gadgets offer affordable ways to work out and monitor your health without requiring you to spend a lot of money. Here are three ways to use tech to your advantage as you pursue a healthier lifestyle:

1. Work Out at Home With YouTube Exercise Channels

YouTube isn’t just for watching cat videos. There are a variety of channels dedicated exclusively to fitness and exercise that can help you get fit. You can even create a customized workout routine using free exercise videos without having to pay the high fees associated with hiring a personal trainer.

For example, there are channels featuring free online exercise videos for yoga, pilates, kettlebells, kickboxing, cardio – even spinning if you have a stationary bike. Some channels are led by everyday people who are fitness enthusiasts but others feature certified fitness trainers and experts. You can experiment with different workout techniques to see what works for you, without spending a dime.

2. Download Fitness Apps for Training, Tracking and Accountability

One of the best ways to stay motivated when you’re new to working out is to keep track of your progress. There are apps you can download to your mobile device to help you track your daily workouts, keep tabs on your diet and monitor your vitals. Some are free, while others may offer a basic version at no cost but require you to upgrade to the premium version to unlock extra features.

The upside of this, however, is that the price you pay to download a premium fitness app may be far less than what you’d pay for a monthly gym membership. If you’re looking for some affordable fitness app recommendations, check these out:

  • MyFitnessPal – MyFitnessPal allows you to keep a daily food log, tracking calories and nutritional content for everything you eat. This free app also lets you track your calories burned through exercise. If you want a more in-depth analysis of your diet, you can pay $9.99/month or $49.99/year for the premium version.
  • Noom – Noom is a paid fitness app that’s designed for people who have specific weight loss goals they’re trying to achieve. It offers personalized weight loss coaching for $199/year. You can also pay monthly but that’s the more expensive option.
  • Gixo – The Gixo app features on-demand workout routines led by personal trainers and fitness instructors. You can start using the app on a free trial basis, then pay $14.99/month if you agree to be billed yearly.

3. Buy a Cheap Fitness Tracker to Monitor Workout Goals

Wearables can also help you make progress with getting fit when you’re trying to be frugal. These devices track can track your heart rate, sleep patterns, the number of steps you take, blood pressure and other vital signs at any given moment.

Wearables can also be a motivator for people who like to have a visual for how well they’re doing when it comes to improving their health.

In terms of cost, there’s a lot of variety with plenty of affordable options to choose from. It’s possible to find wearables for under $100; just be sure to research the features and read the reviews before you buy. Also, check to see whether a wearable syncs up with your favorite fitness app, since some offer that feature.

Get Fit For Free with What You Have on Hand

If you’re planning to work out around the house, you don’t necessarily need to spend hundreds or thousands of dollars on equipment. You may find that you have everything you need already – if you’re willing to get creative with your workout choices. Try these two home gym ideas on the cheap:

1. DIY Your Exercise Equipment and Home Gym

Forget spending money on kettlebells or weights.

All you may need to work out your muscles and get fit for free are a couple of gallons of milk or some heavy canned goods. Once you’re ready to move on from weight training, look for other cheap and easy ways to get a workout around the house.

For example, you could try running up and down the stairs if you live in a two-story house or using a chair to do step-up exercises, dips or incline push-ups. Jogging in place is another option. Doing wall push-ups is yet another option. The point is: If you’re trying to figure out how to get fit on a budget, try using what you have to work with – for free.

2. Use Your Bodyweight

Bodyweight exercises are another option for a free workout and they can be highly effective in helping you get in shape. These exercises use your own body weight for resistance, and no hand weights or kettlebells are required. Plus, this costs you zero and you have the flexibility to get creative with your workouts and target the areas that are troubling you most.

Some examples of bodyweight exercises you can do at home for free include:

  • Burpees
  • Squats and jump squats
  • Push-ups
  • Lunges
  • Planks
  • Step-ups
  • Dips
  • Jumping jacks

Start with one or two exercises as you learn the basics, then build on your bodyweight routine from there as you get more comfortable.

Find Creative Ways to Move as Much as Possible

If you don’t have time to create a set bodyweight routine or create your own DIY gym equipment at home, you can still work on getting fit for free just by increasing how often you move.

You likely have multiple chances throughout the day or weak to get the blood flowing and potentially break a sweat, which can help promote better health.

If you’re looking for ideas to move creatively, here are a few you can try:

  • Take walks on your lunch break
  • Jog around your neighborhood (challenge level – jog through a local park or nature area that has varied terrain)
  • Play fetch with your dog if you have one
  • Bike where you need to go instead of driving
  • Get outside and do some yard work
  • Deep clean the house from top to bottom

Invest in Low-Cost Workout Equipment and Fitness Apparel

If you’re working out at home, here’s another tip for how to get fit on a budget: Stick with inexpensive workout clothing and equipment.

Think jump ropes, low-cost resistance bands, yoga mats, small hand weights and exercise balls. Save money by checking for sales and buying generic brands instead of pricey name brands. You can also use cash back apps and coupon codes to shop.

Also, consider what you can buy used instead of new to save money. You may find bargains on workout equipment or workout clothes by checking local yard sales, deal groups on Facebooks or consignment shops.

Find a Free or Low-Cost Fitness Community

One last cheap fitness tip: Consider joining a fitness community in your local area that offers free or low-cost membership.

For instance, your county parks and recreation department might sponsor an adult sports league that you can join for a small fee. Or, your local college might open up the gym or swimming pool to non-students for a minimal membership fee.

You can also look for local workout and fitness clubs. For example, if you’re a hiking enthusiast, there may be a local meetup group that hikes together. You can join a group like this without paying anything. This can also be a great way to connect with other people who are fitness-focused, while staying accountable to your health goals.

How Will You Save Money and Get Fit Frugally?

As you can see by all the tips here, it’s possible to get fit while also keeping your finances in good shape. Are you ready to get fit on a budget this summer?


8 Healthy Habits to Establish an Awesome Money Saving Plan

By Jackie Lam
December 26, 2018

New year, new you.

A new year is also the perfect time for new money habits. As it turns out, your habits are a major part of your daily life. In fact, 40 to 45 percent of what you do is based on habit formation. But, here’s the good news: Once you form a good money habit, you’re more likely to stay with it. The tough part? It takes time and effort for a habit to stick—66 days, to be exact.

To get you started on drumming up an awesome plan to save your moola, here are 8 healthy money habits to form:

Track Your Spending

These days it’s super easy to track your spending. There are a handful of free apps to help you manage and save your money. The nifty part is that you can track your spending by the day, week or month. You can also break it down by categories.

I recently looked through my transactions and discovered that I was eating way more junk than I thought. While these sorts of reality checks aren’t always fun, they’re an important first step to turning your money situation around.

Your Inflow Needs to Be Greater Than Your Outflow

Back in my 20s, my pal “Dumpster Diving” Dave Fried told me that you need to treat your money like a business. Your cash inflow needs to be greater than the outflow. Mind you, Fried  wasn’t the richest guy. He worked minimum wage at a screenprinting shop, and his finest luxuries were bowling and cheap beer. But he never carried debt and lived within his means.

The takeaway: If you find your credit card debt increasing every month and you’re spending more than your paycheck, take a close look at what’s going on. From there, you can commit to some long-lasting changes.

Automate as Much as You Can

This is by far my fav healthy money habit. That’s because it’s easy and you only have to do it once. Then you can sit back and relax.

If you enjoy a steady paycheck, you can automate all your bills, savings goals and investments. If you’re a Chime member, you can even set up autosave to sock away a portion of your paycheck.

While I’m a freelancer, I’ve made a point to get a month ahead. I set all my bills and some of my savings goals on autopilot. This way I’ll have enough in my bank account to get through the following month.

Spend Only What You Have

Easier said than done, right? To start, leave the credit cards at home and clear out any “saved” items in the online shopping carts of your favorite retailers. Instead of whipping out your credit card, opt to take cash out of the ATM.

It also helps to separate what you can spend on discretionary expenses—eating out, groceries, shopping, personal items and entertainment. I actually have a debit card just for variable spending, and check in on my balance every few days to make sure I’m on track. For instance, if you can afford to spend $1,000 a month on discretionary stuff, transfer just that amount to a separate debit card, or take out $250 a week in cash. Try it for a week and see how it goes.

Link Specific Income Flow to Savings

In our modern side hustling era, it’s important to remember to save any extra money you earn from your gigs. To help you out, you can try syncing up different income streams to your savings goals.

Let’s say you make money from an ebook, pet sitting, and driving for a ride share company. Any cash you don’t need for your living expenses can go toward your savings goals. For instance, money made from your ebook can go toward your vacay fund, earnings from pet sitting toward your debt, and rideshare income can be socked away into your emergency fund.

Try the WOOP Approach

Besides being fun to say, WOOP is a strategy that is a hybrid of two existing habit-forming tactics. WOOP stands for Wish, Outcome, Obstacle, and Plan. It’ s also known as MCII, which stands for Mental Contrasting, Implementation Intention. Here’s how it works:

First off, pick a behavior that’s hard to change yet doable to achieve. For instance, blowing a good chunk on fine dining and drinks the Friday you get paid or exercising for 10 minutes first thing each morning. Then, imagine an awesome-sauce future where you’ve achieved the desired outcome. For example, having a robust rainy day fund or making serious headway on paying off your debt.

Secondly, consider what currently gets in the way of achieving this goal. For instance, if you’re having trouble holding on to your paycheck, it may be because you love going out a lot and lack willpower. If you have trouble doing those yoga stretches or burpees first thing in the morning, maybe it’s because you feel crunched for time.

The second part of WOOP encompasses simple statements or motivating mantras that help you tackle the obstacle. This will help you push through the obstacle and stay on track.

Pay Attention to Somatic Knowledge

It’s important to be cognizant of what you experience and feel in your body. By paying attention to your natural responses to situations and triggers, you’ll gain powerful knowledge that will help inform your decisions.

For example, how do you feel the morning after spending a quarter of your paycheck at the bar? Or what flurry of emotions do you feel when you see something you really want in a store window?

As someone who struggles constantly with scarcity mentality about my money, I feel a bit of hesitation and dread when I spend more than a certain amount on a single item. While logically I know it’s the right purchase and I can afford it, my body tenses up.

The long and short of it: By paying attention to your body’s response to different money situations, you’ll gain a greater understanding of your relationship with your money, and how you can go about making changes.

Come Up With Specific Money Goals

Sure, you want to be “better with your money” in the new year. But what, specifically, does that mean?

For me, I have ambitious retirement goals. Retirement may feel like light years away, but I know it’s important to get a jump on it. So, I’ve assigned a desired amount I want to save each month to hit my goal for the year. That nitty-gritty specificity helps me take action, see my progress and stay motivated.

A pro tip: Be sure to name your savings accounts for desired goals. For instance, instead of just “savings account 2,” label it “Hawaii 2019.” This is another way to stay motivated to hit your savings goals.

Small Steps, Major Changes

There’s no better way to kick-start the new year than to focus on bettering your financial situation. By following these 8 healthy habits, you’ll have an easier time achieving money happiness and hitting your financial goals. In turn, you’ll feel less stressed out and in greater control. And that’s something worth celebrating!


Behavioral Hacks and the Gig Economy: 4 Tactics for Financial Wellness

By Jackie Lam
July 21, 2018

When it comes to finances, freelancers and other gig economy workers have it tough. Not only do we struggle with unpredictable cash flow, but we also have to deal with our own benefits and insurance.

Yet, while it may be stressful at times, there are things you can do to modify your money habits and boost your financial wellness.

Behavioral science, or the study of why humans and animals do what they do, can help us better understand our behaviors and how they play into our money matters. Take a look at Common Cents. A financial research lab at Duke University, Common Cents conducts in-depth studies to help low- and moderate-income households in the U.S. achieve financial wellness. From their research, they’ve garnered some insights into behavioral science and financial health. For instance, you can use a money-saving app to meet your financial goals.

Here are 4 other ways you can change your behaviors to help you slay your money woes.

1. Label Your Savings Accounts

This may seem like a minor thing, but behavioral research reveals that simply labeling a savings account increased total deposits in Ghana by 31.2 percent – after only nine months.

Why not try this? Just coming up with simple labels for your savings accounts can help boost your savings. For example, I have labels for my specific accounts for self-employed taxes and emergency savings. I also have a gift fund, “fun” fund, art fund (to buy and make art stuff), retirement fund, and more recently, a house fund. This helps me stay motivated.

Here’s another tip: you can have fun with your labels to remind you of saving for things that matter to you. When I was younger, I used silly labels for my savings accounts, like ‘Buddha Statue Fund” and “Guinea Pig Fun House” fund. That bit of silliness made saving money more enjoyable.

2. Match Payment Dates with Paychecks

Research suggests that most people pay their bills when the paychecks roll in. Then, they spend the rest of their money right up until the next payday. Yet, this isn’t so easy when you’re a gig economy worker. Why? If you’re in this boat, you likely get paid different amounts at different times from various clients. (Cue #facepalm.)

To help you pay your rent and bills on time, try assigning paychecks to specific bills. For instance, you can earmark money from your biggest retainer client toward your rent, student debt and credit card bill. The smaller amounts that you receive at random times? This can go toward your savings and discretionary spending. Or, if you’re a Chime Member and enrolled in direct deposit, you can get paid up to two days early. Score!

If you’re a part-time gigger, use the money from your main 9-to-5 job toward rent and bills. And try putting the essentials on autopay. The Common Cents report found that millennials were about 10 percent more satisfied with recurring transactions than non-recurring ones.

3. Add Friction in the Right Places

From a consumer psychology standpoint, friction is anything that makes it harder for someone to spend money. That’s why retailers do all they can to make shopping – both in stores and online – as painless and quick as possible. To get you to spend more, retailers remove these points of friction. For instance, a point of friction while shopping in a store is having trouble locating an item. After scouring the aisles, you may get frustrated and leave without buying anything. So, retailers do all they can to make it easy for you to locate things and drop them in your shopping cart.

To make it hard for you to spend those hard-earned dollars, try adding in your own friction. Want to keep a healthy reserve for your emergency fund? Sock it away in a separate account. Out of sight, out of mind. And, if you’re wary about spending too much on happy hour and meals out, try setting aside a certain amount each week toward discretionary spending. Then, spend only this amount on your dining out.

4. Automate, Automate, Automate

While you should squirrel away some of your income, doing so can be mentally taxing. Add to that deciding how much to save and this can induce anxiety. Once you finally settle upon the amount to save, you’ll then have to figure out how to transfer money between accounts. We’ve all been there.

Auto-save to the rescue.

Automating your savings is one of the most painless ways to save money. Why? Well, for starters, the weight of decision-making doesn’t fall in your hands. And, because it’s all done automatically, you’re much more likely to actually save.

According to the 2017 Common Cents Lab Annual Report, automatic savings aren’t mentally accounted for as earnings. “Automatic withdrawal for savings has such a powerful effect that people can forget that the money was even earned. As a result, they don’t mentally account for this money as part of their paycheck,” stated the report. Plus, when the “opt-in” is the default, versus the “opt-out”, people tend to save more.

The bottom line: if you can automate your savings, you should do it. Even if you don’t have a lot of extra cash on hand, start with just a few bucks each week. Chances are that you won’t even miss it. I remember starting out by saving $20 every week. That’s five coffees or two lunches during the week. While I didn’t miss spending that dough on everyday expenditures, after a year I was $1,040 richer. That’s a thousand bucks I could use toward a fun vacay, getting a tech upgrade, or holiday spending.

Small Changes Lead to Big Wins

Indeed, insights from the eye-opening field of behavioral economics can help you boost your financial health. And, if you’re a freelancer working in the gig economy, you can start improving your own financial habits by adopting the 4 steps here. Before long, you’ll be hitting your money goals and bulking up your savings account!


Money Stress Is an American Problem; Here’s How to Fix That

By Due.com
July 17, 2018

Americans are stressed out about money.

The statistics about Americans and money aren’t great in most cases; in 2015, 76% of CFP’s said that their clients number one financial stressors was healthcare costs. A 2016 survey of Baby Boomers revealed that 60% fear running out of money in retirement. And 30% of adults in the US feel stressed about money constantly.

Money is supposed to be a tool. But when you don’t understand it, or earn enough of it, it gets to feeling stressful really quickly.

If you’re feeling stressed out about money, here are a few ways to calm down and sort the situation out.

Take a Deep Breath

When you’re beginning to feel that money stress get out of control, take a deep breath. Stress is physically unhealthy for us and it keeps us from being really productive. Before you can do anything else, you need to take care of yourself.

Figure Out Your Numbers

Numbers always tell the truth. Sometimes it might be difficult to hear that truth, but it’s always the first step.

You can start by listing out all your monthly expenses and categorizing them into needs and wants. This helps you see where you can cut back, if you can cut back at all. Second, do the same thing with your debts; list them out so that you know what you owe and where to send it.

Knowing your numbers gives you the power to change them. Whatever your next move is, reduce your money stress with figuring out the numbers.

Learn About Money

Learning and reading about money is a great way to demystify it. If something feels foreign to you it’s probably going to stress you out more than the thing that feels familiar. Money stress will go away over time as you learn more about money.

You can read blogs and books about money. Start listening to money podcasts. You can talk to friends and family about how they manage their money. There are a lot of options to learn about money once you start looking. Here’s a list of three books about money to kickstart your journey.

Start Small

Taking one step today and one step tomorrow is the way to go. Don’t try and climb your money mountain all at once. Small things become big things, and time can be your friend.

For example, something you’ll hear a lot in the personal finance world is that you need to have an emergency fund with 6 months living expenses saved in it. That can take months, if not years to save! But starting off my saving $50 a month is great- it lays the groundwork for your emergency fund and introduces the habit of saving.

This article originally appeared on Due.com.


The Healthiest (& Unhealthiest) States in America

By PolicyGenius
February 8, 2018

With the start of a new year, many of us have embarked on self-betterment resolutions. The vast majority of these are health-related: Eat healthier, get more exercise, sleep better, stay fit, lose weight.

But what about financial health? Many of us are resolving to get our financial house in order, too. It turns out the two are closely related.

Policygenius, a leading online insurance marketplace, was curious about how people applying for life insurance compare health-wise to the nation at large — and wherein particular certain conditions, like tobacco use, heart disease or diabetes, are above or below the national average. Additionally, we looked at the financial costs associated with these conditions as compared to a healthy lifestyle.

We’ll explore these topics in depth. Here’s a summary of our findings.

  • Surprisingly, life insurance applicants overall have lower rates of high cholesterol, tobacco use, high blood pressure, diabetes, sleep apnea, asthma, and depression than the average American — but figures vary widely by state.
  • Life insurance applicants in North Dakota (34.8%) have much higher rates of tobacco use than the national average (20.5%), while those in Utah (8.2%) have much lower rates.
  • Life insurance applicants in South Carolina (17.3%) have much higher rates of high cholesterol than the national average (11.8%), while applicants in Montana (2.1%) have much lower rates.
  • Smoking has the highest impact on life insurance premiums (342% increase), while high cholesterol has the lowest impact (31% more).

Now, let’s take a deeper look at the data.

Life insurance applicants are healthier than average

One might expect unhealthy people to apply for life insurance more than healthy people since they’re at higher risk of no longer being there to support their families. Counterintuitively, the opposite is true: People applying for life insurance pursue healthier lifestyles than average.

We looked at two years worth of anonymized data (11/2015 to 11/2017) from life insurance applicants with various providers. To ensure the highest accuracy, we limited our dataset to phone-verified applicants. For the national data, we used figures from the Centers for Disease Control and Prevention, American Heart Association, American Diabetes Association, National Institute of Mental Health and others. At 38 years old, the median age of our applicants matches the national average provided in 2015 census data.


Interestingly, the average life insurance applicant in our data set had lower percentages of ailments across the board.

Life insurance applicants, on average, have lower rates of high cholesterol (25% less than national average), tobacco use (22%), high blood pressure (14.4%), diabetes (7.1%), sleep apnea (4.2%), asthma (3.6%) and depression (0.7%).

Let’s take a look at how health varies geographically.

Health conditions vary widely across America

Though life insurance applicants are healthier than the average American, it largely depends on where they’re from.

To get a bigger-picture sense of this, we broke down each health condition by state. Averaging out the percentages for all ailments across states, here are the top 10 healthiest (and least healthy) states:


Overall, folks in Montana and Wyoming are tied for healthiest life insurance applicants. The western U.S. seems particularly healthy, claiming four of the five top states. On the flip side, the southern U.S. seems particularly unhealthy: though North Dakota claims the top spot (12.4% of insurance applicants have an ailment there), the South takes three of the top five positions.


Next, let’s get into more granular detail by breaking down each ailment on a state level. Starting with high cholesterol, we can see there’s a wide variance.


Life insurance applicants in South Carolina (17.3%), West Virginia (16.7%) and Idaho (16.4%) have much higher rates of high cholesterol than the national average (11.8%). Meanwhile, applicants in Montana (2.1%), New Mexico (3.1%) and D.C. (5.6%) have much lower rates.


Life insurance applicants in North Dakota (34.8%), Vermont (28.6%) and Kansas (27.2%) have much higher rates of tobacco use than the national average (20.5%), while applicants in Utah (8.2%), Idaho (8.2%) and Hawaii (8.9%) have much lower rates.


Life insurance applicants in Alabama (23.2%), Louisiana (22.4%) and Mississippi (22.2%) have much higher rates of high blood pressure than the national average (14.6%), while applicants in Montana (2.1%), D.C. (6.8%) and Rhode Island (7.1%) have much lower rates.


Life insurance applicants in Kansas (6.1%), Louisiana (4.8%) and North Dakota (4.3%) have much higher rates of diabetes than the national average (2.3%), while applicants in Missouri (0.4%), D.C. (0.6%) and Wisconsin (0.7%) have much lower rates.


Life insurance applicants in Iowa (5.5%), Missouri (5.2%) and Indiana (4.8%) have much higher rates of sleep apnea than the national average (2.4%), while those in Oklahoma (0.8%), Michigan (1.1%) and D.C. (1.1%) have much lower rates.


Life insurance applicants in Rhode Island (11.9%), D.C. (7.9%) and Hawaii (7.1%) have much higher rates of asthma than the national average (4.4%), while applicants in Maine (1.4%), New Mexico (1.5%) and Idaho (1.6%) have much lower rates.


Life insurance applicants in North Dakota (17.4%), Iowa (12.7%) and Delaware (10.3%) have much higher rates of depression than the national average (6.3%), while applicants in Louisiana (2%), South Dakota (2.4%) and Alaska (3.1%) have much lower rates.

Keep in mind, these figures don’t speak to the overall averages of these conditions in each state, but rather the averages among life insurance applicants.

How does my health impact my finances?

Though life insurance applicants seem to be healthier than the average American, those who do have health ailments and/or certain habits end up paying significantly more money for their policies.

To find out exactly how much more, we used a profile of the average life insurance applicant — a 38-year-old male applying for a $500,000, 20-year term policy, which will cost $25.37 per month.


Far and away, smoking causes the highest increase in a policy’s monthly cost. Smokers pay $112.23 — or an astounding 342% more than average. Over 20 years, the smoker will pay about $21,000 more than the non-smoker for the same coverage.

This is likely because smoking increases death from all causes in both men and women, and is the leading preventable cause of death in the U.S.

Diabetes also ranks highly, at 210% more, as do (somewhat surprisingly) sleep apnea (190%) and asthma (152%). High cholesterol and high blood pressure, equally surprisingly, seem to have less of an effect on insurance costs.

To conclude, our report shows people applying for life insurance, on the whole, are healthier than the average American. Aside from certain regional outliers, this proves to be true across the board. Additionally, a healthy lifestyle comes with significant savings on financial protection.

Those making New Year’s resolutions to improve their physical and financial health are in luck — the two go hand in hand. If you’re a smoker who plans to enroll in a life insurance plan, it’s pretty clear what your 2018 resolution should be. That is, unless you’d like to pay 3.5x more for your coverage.

Have a health condition? Here’s everything you need to know about finding an affordable life insurance policy.

This article originally appeared on Policygenius.
Image: Getty


6 Affordable Ways to Become Your Healthiest Self

By Chonce Maddox
January 29, 2018

You may have cheated on your diet too many times this year or paid for a gym membership that you only used twice. Sound familiar?

Indeed, I’ve been there. Two years ago, I was working at a job I didn’t like and my harmful habits were not what I would call mentally, physically, and financially healthy. I sat all day, snacked on junk food and candy, and was too overwhelmed to manage my money properly.

I turned things around and so can you. With 2018 right around the corner, this is the perfect opportunity to make positive changes and improve your health. To get started, check out these  6 easy and affordable tips.

1. Get More Sleep

Getting enough sleep at night is one of the most important things you can do to improve your health and restore your energy each day. Plus, it’s absolutely free!

With this said, 40% of adults state they get less than the recommended amount of sleep each night, according to a Gallup poll. This isn’t good news because you should be getting at least eight hours of sleep each night in order to fully rest and restore.

If you aren’t getting sufficient sleep, make a commitment to go to bed earlier or wake up a little later if possible. This may involve cutting some tasks out of your schedule and having a more productive morning and nightly routine, but it will be well worth it.

2. Drink Enough Water

It’s ideal to drink about two liters (eight 8-ounce glasses) of water per day. Most of us, however, fall short of this goal and may become dehydrated without realizing it.

To increase your water intake, start tracking it daily. You can also infuse your water with fresh fruit if you think it will improve the taste. Last year, I bought a 22-ounce water bottle and it was an easy way to train myself to drink more water on the go. I knew that once I filled up my water bottle for a third time during the day, I was getting closer reaching my daily water intake goal.

3. Find Out Exactly Where Your Money is Going

Financial health can also contribute to your physical and mental health. If you’re stressed about money, it’s a good idea to keep an updated budget and this way you’ll know exactly where your money is going.

For starters, clarify how much you’re earning each month and make a list of all your expenses. See if there’s any money leftover to make extra debt payments. And, make sure you’re not racking up unnecessary bank charges, as this can put a strain on your finances. If this is the case, consider switching to a free bank.

The next steps to getting your finances in order include building up a rainy day fund and automating your savings. Lastly, it’s now time to focus on going after your long-term goals.

4. Reduce Your Sugar Intake

Consuming sugary foods and beverages can be a hard habit to get rid of because sugar can be addicting. Yet, you don’t have to go cold turkey right away.

To start cutting down on sugars, read the labels whenever you buy something. Some code words for sugar include lactose, malt syrup, cane crystals, crystalline, and fructose (i.e. high fructose corn syrup). Once you see these words on the ingredient label, try to swap them out for healthier options. For example, perhaps you can switch to a less-sugary breakfast cereal, or replace your fruity yogurt with plain Greek yogurt and then add fresh fruit on your own.

Passing on sugary foods and better yet – cooking at home – will also help you save money and perhaps even make more money.

5. Make Time to Exercise

When your schedule gets busy, exercise is one of the first things to go. But, you can make changes to fit exercise into your life.

First, you need to make a real commitment based on your own needs and goals. For example, while you may not be able to do a hardcore gym session daily, you can try working out at least three days a week to start.

You also don’t need a gym membership if it’s not in your budget. You can go for walks or run around the neighborhood, rent exercise DVDs from the library, watch videos online, or download an app. To find time to exercise, I’d recommend bumping it up in your schedule so you can get it out of the way early in the morning before work. You can also find a friend who wants to exercise with you.

6. Prioritize Self Care

If you’re overwhelmed, worn out, and just plain exhausted, make it a point to prioritize self-care. Self-care involves making your health and well-being a priority by listening to and attending to what your body needs long-term.

To start practicing self-care, I recommend creating a list of things that energize and inspire you, as well as things that deplete you. This way you’ll know exactly what brings you joy and motivation, and what drains your energy and happiness. Use this list as a guide to make long-lasting lifestyle changes.

Commit to YOU

As you can see, there are plenty of ways to improve your health without spending tons of money. It all starts with your commitment to a better lifestyle that will reward you physically, mentally, and financially.

Are you ready to become healthier in 2018?


This is How Your Financial Health Affects Your Physical Health

By Ben Luthi
January 27, 2018

We all deal with financial pressure from time to time. Maintaining a budget and making sure that you’re saving money isn’t always easy. But when things start to feel dire, money problems can take a toll on your physical health.

In some situations, the ramifications are obvious. For example, if you can’t afford health insurance, you’re less likely to go to the doctor and this can exacerbate a medical issue. There are also a host of smaller ways that poor finances can affect your physical health. To better deal with your financial stress, it’s first important to recognize how this anxiety can affect you both mentally and physically.

Financial stress and the physical symptoms

According to Debt.org, the average college graduate has $37,172 in student loan debt. The stress that comes with this kind of debt burden is clear, with respondents to a survey by Student Loan Hero listing headaches, muscle tension, upset stomach and insomnia as symptoms. Other physical symptoms of stress include low energy, chest pain, nervousness and shaking, frequent sickness, and dry mouth.

Researchers have also found a link between financial problems and depression and anxiety. These conditions come with their own set of symptoms, including changes in appetite or weight, exhaustion or fatigue, an increased heart rate, restlessness, and sweating.

All of these symptoms can come and go, but if you feel them consistently, consider how your financial health may be impacting you. It may be time to do something about it.

Three ways to get your financial health under control

As with getting into better physical shape, improving your finances isn’t something you can do overnight. The key is to commit to financial wellness for the long-haul. Here are some tips to get started.

1.  Watch your spending

If you feel weighed down by debt, it’s time to take a look at how you spend your money to see if you can make some improvements to your habits.

For example, you can monitor how much you spend on dining out and hitting the bar with friends. You may also want to watch your other expenditures and see if you can trim the fat.

We’re not recommending that you stop spending entirely or deprive yourself of having fun, but taking stock of where you can cut back is the first step to tracking your money. Once you know what you’re spending on and where you need to rein it in, you can then take reasonable steps to start paying yourself first.

2. Boost your income

Getting a second job isn’t always the best way to relieve your stress. At the same time, earning more money to cover your expenses can provide financial relief.

To help make things less stressful, consider turning one of your hobbies into a side business. This way, you’re doing something you enjoy while earning money along the way. The only drawback to this option is that it may take longer to start seeing an income and you may need to invest some money upfront. Some other options that will result in immediate income without the need for start-up funds: Get a part-time job or take advantage of the gig economy. For example, perhaps you have a car and can drive for Uber or Lyft at night or on the weekends. Or, if you love dogs, maybe you can walk dogs for Wag! With a little research, there is no shortage of side gig opportunities.

3. Add some padding

For many people, the worst part about financial stress is the fear of the unknown. If something unexpected happens — say, your car breaks down or the water heater goes out — and you don’t have enough money to pay for it, it can lead to a myriad of other problems.

To avoid this scenario, make it your top priority to start an emergency fund. Even a small fund of $1,000 can make a big difference on a rainy day. And, the fact that you have that extra padding can help you sleep better at night.

Don’t worry if you can’t save a lot. Even if you can only save a few dollars a week, save it. Over time, this will add up and give you the extra cash you need.

Financial health is paramount

How you manage your money is critical to your physical and mental health. What’s more, the stress, anxiety and other byproducts of poor financial health can make it harder to improve your money situation.

Getting on the right track isn’t always easy, but these first steps may give you a little peace of mind as you work to improve your financial situation. Over time, you’ll hopefully feel less anxious and depressed. And, once you’re in a healthier place, you can then strive to achieve your long-term financial goals.


7 Bloggers Share How They Stick To New Year’s Health And Wealth Resolutions

By Lindsay VanSomeren
January 25, 2018

Lose weight. Lift weights. Stop drinking soda. Start making more money.

The end of the year is an exciting but conflicting time. For many, this is the time to make a New Year’s resolution and hopefully reinvent yourself for the better. In fact, according to the Statistic Brain Research Institute, over 40% of Americans make a habit of creating a New Year’s resolution each year.

At the same time, almost 60% of people in their twenties don’t stick to their New Year’s resolutions.

So, how can you stay committed to your resolution? We asked seven bloggers for their best tips on how to stick to your New Year’s Resolution. Read on to see what they have to say.

Commit to a short-term resolution

A New Year’s resolution can seem overwhelming. That’s why Joseph Hogue from Peer Finance 101 recommends setting a short-term goal. “It’s a lot easier to make it a couple of months than to aim for an undefined period.”

Jason Vitug from Phroogal agrees. Instead of committing to something for an entire year (ugh!), he instead does short-term challenges that often end up becoming permanent habits.

“I’ve done a few challenges, like a no spend weekend that turned into a no spend week. I’ve also done a no spend [challenge] on clothing for the entire month of March 2017. And to this day, I haven’t bought any new clothes.”

Set SMART goals

You may have heard of SMART goals—specific, measurable, achievable, realistic, and timely. Yet, somehow we still forget to make New Year’s resolutions that stick to these guidelines.

“If you haven’t been to the gym in 412 consecutive months, you’re probably putting a lot of undue pressure on yourself to say you’re going to go every single day,” says Mindy Jensen, Community Manager at Bigger Pockets.

Instead, Jensen recommends baby steps and then working your way up. “If you eat lunch out every day, and want to save money, start by bringing lunch once a week, then bump that up to twice a week.”

Find an accountability buddy—no, really!

It’s easy to fall off the rails with your new resolution if you’re the only one who cares. But if you have an accountability buddy, you’re more likely to stick with it since someone else’s success is hinging on yours as well.

Amy Rutherford from Go With Less spends much of her time in early retirement traveling around the globe while housesitting for folks in distant places. Because she’s always on the go, it’s sometimes difficult to rely on a local accountability buddy. But, she’s got a trick up her sleeve that anyone can use.

“When I need an extra boost, I set up a monthly Facebook challenge. There are usually 20-30 participants who opt-in to the private groups. I always do better on the months I initiate a group!”

This year, she’s launching a new Facebook group each month where people can join, state their own goals, and receive support from other members.

Schedule your goal into your daily routine

If your goal is officially on your schedule, it becomes a priority and you’re more likely to get it done, according to Amy Savage Blacklock from Life Zemplified.

Blacklock inks in time for a new healthy habit – like walking during her lunch hour – into her daily schedule to stay successful. “I block off 30 minutes every day in my calendar at work so that I can walk during my lunch hour. This prevents others from scheduling meetings during my time and I stick to my walking goal.”

Another related trick that can work wonders is habit stacking. For example, let’s say you want to start incorporating skin care products into your daily routine so that you don’t look like the Cryptkeeper by the time you turn 40. Setting a regular, consistent, and easy time of day to do this—such as right before bed when you brush your teeth—can make the habit stick better.

Use affirmations

Affirmations are more than just crunchy hocus pocus. This is basically an opportunity to say, write, or think positive things about yourself and your goals. To boot, positive affirmations can actually help you stay on track with your resolutions.

“I have changed so many false beliefs, especially when it comes to self-worth and my abilities. Every morning one of my affirmations includes a positive sentence about how I am valuable,” says Nicole Chammas Rule from the blog Greatest Worth.

“From there my mindset begins to shift and I can feel my confidence rising.”

Rule says it’s important to continue practicing affirmations daily as this is the best way to feel the lasting effects.

Track your progress

One of the most effective ways to stick to your New Year’s resolution is to find a fun way to monitor your goal. You can use apps like Beeminder or HealthyWage to track your progress and give you a financial incentive to complete your goal.

If you prefer a more visual and tangible representation, you can even try an old-fashioned spreadsheet, says Jenny Se from Good Life Better.

“I use a simple spreadsheet that I hang someplace where I can see it. At the end of the day, I give myself fun stickers for each success. These may seem childish, but I don’t think you’re ever too old for gold stars!”

Your New Year’s resolution doesn’t have to end up in the dumpster

Sticking to a New Year’s resolution is hard. But, by following these expert tips and staying committed to your goal, you can start a new healthy habit today. With a bit of perseverance, it may become a long-term habit.


Health & Wealth: Why Taking Care of Your Finances is Self Care

By Kayla Sloan
January 11, 2018

If you look up the meaning of self-care, you’ll find many different definitions.

For instance, Wikipedia says self-care maintenance behaviors include “illness prevention, illness behaviors, and proper hygiene.” Dictionary.com, on the other hand, offers what is perhaps a more accurate definition of self-care: “Noun. Care of the self without medical or other professional consultation.”

Although some forms of self-care – like getting more sleep and taking a walk during your lunch hour – won’t cost you any money, other forms of wellness require a small financial investment. So, if you really want to commit to self-care and pay for things that will improve your life, it’s time to take care of your finances as well.

Since health and wealth are interconnected, it makes sense to think of financial health as a form of self-care. Not only will this set you on a path toward a more prosperous future, but you’ll free up funds for other forms of wellness at the same time. Read on to learn more about financial self-care.

Live Within Your Means

There is more to living within your means than simply creating a budget. You must also stick to that budget, cut out superfluous expenses you can’t afford, and make sure you’re set up for success by leveraging resources like apps that can save you money.

What you should be looking at is eliminating excessive extras, like dining out at expensive restaurants on the regular or shopping sprees you can’t afford. By trimming your expenses, you’ll be able to afford the things you truly desire. Plus, you’ll likely reduce your stress since you won’t have to worry as much about affording your lifestyle.

Pay Off Debt

Paying off your debt is a key element of financial self-care. No matter if you’re single, married, or somewhere in between, debt complicates things.

There are several ways you can pay off your debt faster. Take a look:

1. Don’t Create More Debt

For starters, try to use your debit card or cash instead of your credit cards. Since a debit card is tied to your checking account, you can really only spend money that you have – unless you consistently go into overdraft. When you use a credit card, on the other hand, you can easily rack up debt if you don’t pay your balance in full every month. Since credit cards can charge hefty interest rates, the amount you owe will continue to grow and you’ll be saddled with – you guessed it – more debt.

The bottom line: if you use your debit card vs. using a credit card, this will help you from adding to your existing debt.

2. Make a Plan

Create a plan to pay off your debt. One option to consider is called the debt snowball method.

With this method, you’ll list your debts in order  – from those with the smallest to largest balances. Then, you’ll pay only the minimum on all your debts except the one with the smallest balance. On this one, you’ll pay as much as you can until it’s completely paid off. Once this debt is gone, turn your focus to the next debt on the list. Continue to work your way down your list until all of your debts are paid off.

To illustrate this, here’s an example. Say you owe $300 for a car repair, $500 on your credit card, and $5,000 for a student loan. Your debt snowball plan would look like this:

Creditor Total Balance Minimum Payment Payment You Make Monthly
Car repair $300 $25 As much as possible!
Credit card $500 $25 $25
Student Loan $5,000 $100 $100

To come up with the max possible to pay for your car repair bill, you can take on a side hustle when you’re not working at your main job. This way perhaps you can afford to pay $100 per month for your car repair. After it’s paid off in about three months, your new plan may look like this (doesn’t include any interest):

Creditor Total Balance Minimum Payment Payment You Make Monthly
Credit card $425 $25 $125
Student Loan $4,700 $100 $100

The payment you make on your credit card in this example is the minimum payment of $25, plus the $100 payment you were making on your car repair, making your monthly payment $125.

After your credit card is paid off, you’ll add the $125 payment to the $100 minimum payment for your student loan and pay it off faster with a monthly payment of $225. Get it?

Save for Emergencies

Sometimes your daily routine is interrupted when the unexpected happens. For example, your car breaks down and you have to pay a large repair bill. Or, you have to go to the hospital, leaving you with a large medical bill – sometimes even after your insurance company has paid up.

The point is: you can’t predict every expense you’ll have. Therefore, you can’t budget for all of them either. What you can do is start an emergency fund and this way you’ll be prepared to pay for unexpected expenses.

Invest for the Future

Taking care of yourself isn’t only about spending money on things that will help you today. Self-care is also a way to ensure that you’re financially secure in the future.

One way to do this is to start investing in a retirement fund. If you have a 401(k) at work, it’s a good idea to put the maximum allowable amount into this employer-sponsored retirement plan. In 2017, the max contribution is $18,000 and in 2018, it goes up to $18,500. Many employers will also match your contributions dollar-for-dollar, up to 6%. This equals free money for you. To learn more about whether your workplace offers a 401(k) and a match, check with your human resources department.

If your employer does not offer a 401(k), you can still set up an IRA on your own. The contribution limit for an IRA is $5,500 in 2017 and 2018. This doesn’t allow you to save as much as you can with a 401(k), but it’s still a good way to save for your future.

How You Practice Self-Care is Up to You!

Remember that self-care means taking care of your whole self. This includes your finances, as well as your physical and mental health.

Here’s a final tip for you (and it’s free!) The next time someone criticizes you for foregoing buying a fancy new outfit and getting a massage instead, just smile and let it go. Deep down inside you know that you’re taking care of yourself and this is what’s most important.


Here’s How to Find the One Thing That Will Improve Your Health and Wealth

By Lindsay VanSomeren
January 5, 2018

Forming new habits are no fun. But, what if there was a way to knock multiple good habits out with one small change to your lifestyle?

That’s the idea behind a keystone habit. Read on to learn exactly what a keystone habit is and how this singular habit can help you achieve optimal health and wealth in the new year.

What is a Keystone Habit?

A keystone habit is one single habit that has multiple positive cascading effects. Rather than shooting for multiple different habits, you can instead choose one keystone habit that will have a dozen positive effects. Here are a 4 examples to get you started:

1. Follow a To-Do List Every Day

We all have things we want to get done every day. But who the heck can remember them all when you can barely keep track of where your car keys are?

When I started following a to-do list, I noticed a ripple effect happening in my life. I became healthier because I remembered to take my dietary supplements every day. I had more money because I was prompted to check on my finances daily, and I earned more money because I remembered to follow up with clients. One small to-do list did all that, and more!

2. Exercise

Exercising has a ton of positive benefits. You can decrease your medical bills by staying healthier, and spend less on groceries since you’ll probably be more conscious of how much you eat (who wants to work off all those extra calories, anyway?) Exercise can  also make you happier because it releases feel-good, pain-relieving chemicals in your brain called endorphins. Plus, despite spending more energy on exercise, you’ll ultimately feel more well-rested because your sleep will improve.

3. Replace Soda With Water

Today Americans are drinking 25% less soda pop than 20 years ago. Still, most people are probably drinking more than they should.

Replacing soda with water not only saves you money in medical and dental bills, but you’ll also save money by not buying soda in the first place! For me, drinking water is easier anyway. I just fill my water bottle right from the tap whenever I get thirsty. No more lugging heavy two-liter soda bottles up the stairs to my second-floor apartment.

4. Cook at Home

This keystone habit might sound like a bit of a drag at first, especially if you’re the type of person who lives by the motto, “I don’t live to cook. I cook to live.” But stick with me.

Cooking at home saves a ton of money over buying take out food each night. It also saves time. Have you ever calculated how many minutes it actually takes you to go out, get food, and bring it home for everyone else to eat? Plus, you’ll eat healthier and save on medical bills over time (are you seeing a trend here?). It can even be fun to cook with family. Even I—a former hardcore “I hate cooking” devotee—can admit that cooking is sometimes enjoyable.

How to Find Your Keystone Habit

I’ve outlined some great keystone habits above, but the truth is that you need to find the best habit for you and your individual situation. To get started, make a list of all the good habits you’d like to start. Maybe it’s meditating, fasting, reading, quitting smoking, getting more sleep, or any number of other things.

Next, go through each good habit on your list and count out the potential secondary benefits of each habit. For example, getting more sleep can:

  • Make you less crabby
  • Improve relationships
  • Make you more productive during the day
  • Reduce medical bills from stress
  • Increase your happiness

Finally, choose the keystone habit that meets the following criteria: a) you think you can keep it up long-term (habit stacking can help you with this), and b) has the most beneficial secondary habits.

By following these two criteria in choosing your own keystone habit, you can make sure that it’s something you’ll stick to. After all, 2018 will come with plenty of challenges. It’s time to plan your game now so you can come out ahead in the new year!

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