Fit Snack | Fit Life Guide 03

Spring into Life Month:

All you need to feel your best starts with you.

Welcome to your Fit Life Guide. Here’s what’s inside:

March Workout | Meditation | Meal Prep Guide | #LOOKLIKEAFITSNACK challenge!

March Body | Mind Workout

It’s all about balance this month.

It’s all about balance this month. Your Personal Trainer created workout to help balance your body and mind. Designed to be done 2-3x per week. It will increase your core strength, balance and boost your bodies natural ability to burn fat and your minds natural ability to feel empowered. If you are a beginner you can perform it in sections each section is 5-10 minutes. Trainer Tip: Beginners: Take your time to learn new moves. Embrace learning perfect form and being patient with your self. Intermediate / Advanced – Push your limits they change daily, honor where your body is at, but truly push through each section of this workout is a hurdle -even the warm up- if done right.

Also, if you have a busy day perform it in sections and it is just as effective. Get comfortable in the uncomfortable and challenge yourself.

True strength is found in the most uncomfortable places. No matter where you are or what your goals are SHARE them with us and share your progress. We care and our watching and by sharing we are building our community #LOOKLIKEAFITSNACK to WIN our “Be Yours” Challenge.

Spring into Fit

Time: 30 min 

Full Body Warm Up

  • 30 sec jumping jacks
  • 30 mountain climbers
  • 30 sec butt kickers
  • 30 sec high knees

Round 1 – Legs: 30 sec rest after each set

  • 1 min squats
  • 1 min reverse lunges  
  • 1 min wall sits
  • 1 min sumo squats

Round 2 – Arms: 30 sec rest after each set

  • 1 min knee push ups
  • 1 min wall push ups 
  • 1 min downward dog push ups
  • 1 min plank (modify on forearms)

Round 3 – Abs: 30 sec rest after each set

  • 1 min crunches
  • 1 min bicycle crunches
  • 1 min v-ups
  • 1 min sit ups (feet under couch)

Nutrition Tips (to compliment your workout)

  • Remember food is energy. Fuel to perform. The perfect Pre or Post workout snack is right in your box! Why Bars these bars are created with your energy, body and spirit in mind as Why Bars Founders determined each ingredient carefully. With so much care in fact that they considered each of your chakras while creating them. Making them the highest quality energy bar you can get. Now that’s snack food for the soul.
  • Hydrate before and during your workout with Ultima Replenisher and water. Stick to low sugar hydration options with the micronutrients your body needs most.
  • Enjoy a protein rich snack after your workout to help with recovery. After a cold shower and getting comfy reach for that bag of Kibo Chips you can count on getting protein and pop open a dip you’ve earned it!
  • Eat a colorful rainbow of vegetables from Backpackers Pantry. Nothing like pure whole foods to keep your immune system up

Meditation

Meal Prep Guide

This meal prep guide is 100% Gluten Free, Sugar Free/Very Low Sugar and Dairy Free!

Add Fit Snacks to turn a simple snack or meal into the Immune System Boost you need. No pressure a Nutritionist did the work and picked the best snacks on the planet so you just sit back and enjoy them!

Breakfast Options You Can Prep in 10 !

It’s as simple as 1, 2, 3!

Start your day strong with a wellness shot filled with pure nutrients. Choose from a selection at TEAONIC to get what you need most. This month My Brain Mojo for a Clear Mind is in your box. Nothing like mental strength to pull you through anything. There’s strength in having the right nutrition to fuel your mind.

My Gut Mojo | My Brain Mojo | My Immunity Mojo

Cinnamon Honey Spread Packed Toast | Why Bar Parfait | Mini Mountain Life egg bites

Cinnamon Honey Spread Packed Toast [+protein] | Why Bar Parfait [healthy fats] | Why Not? Smoothie [pure energy]

Chakra Smoothie| Inspired by Why Bars

Recipe created by our Nutritionist to fuel your energy, body and spirit.

Milk or milk alternative of choice. 1/2 tsp Chia seeds, 1 banana, almond butter, gluten free oats, 1 tsp coconut oil or MCT oil

Choose any Why Bar (your favorite flavor or chakra) then create a smoothie using the whole food ingredients for the bar.

A FUN GAME FOR THE FAM!! Pick your Smoothie “Bar” below:

*This game is fun, especially in the morning and fun to play with the kids! First, decide your flavor/mood/shakra and then choose the whole food ingredients to include in your smoothie from that bar. It’s that simple!

Choco Peanut

Super Cacao

Apple Almond

Mango Ginger

Cherry Chia

Snap a picture and share with @whybars if you love it!

Why Not? WHY BARS are naturally soy-free, dairy-free, preservative-free and made with raw, organic ingredients. Serve it up and enjoy!

Cheers to Weeks Honey Farm for creating this immunity boosting Fit Snack!

Cinnamon Honey Spread Packed Toast | Weeks Honey Farm

Sweet Potato Topping (inspired by Karen’s Sweet Potato Casserole pictured above)

1 cup mashed sweet potato + 1 tbsp add Cinnamon Honey Spread

6 walnuts

1 piece of toast

Instructions: Start by boiling a large sweet potato if you want to make a few servings. Add cinnamon honey spread and mix. Add mixture to toast and Sprinkle walnuts on top.

Okay, okay enough about breakfast it’s time for your midday jog, music oh and did we mention snack session!

Yea it’s always snack time at Fit Snack!

Simple Prep Lunch Options

Kibo Chips – A Chip Ton of flavor is in every bite !

Kibo Lunch | Chips + Dip + Sandwich

1/2 c. dip of choice; we recommend guac or salsa if you’re feeling spicy!

1 bag Kibo Chips – flavor of choice

1 slice of bread

Fit Snack Nutritionist Guac

1/2 avocado 1 tsp garlic powder 1/2 tsp sea salt 1/2 chopped tomatillo

Directions: Add dip to 1 slice of bread cut in half and make a sandwich. Enjoy with chips and dip on the side and inside if you like!

Moon Cheese and Soup or Wine -age dependent

(21 and up, even at home)

1 bag Moon Cheese

Simple Broth

Wine of Choice

Chocolate Brownie Time!

Flap Jacked | Chocolate Brownie Cookie Bar

Prebiotics + Probiotics + Protein packed !

Keep your snacking Simple with Fit Snack

Safe Snacking On the Go: Be sure to keep yours hands sanitized before reaching for those bars, chips and anything else dangerously delicious in your Fit Snack box! Keep these snacks on you to keep the whole family satisfied or just to satisfy your snack craving!

This is a great way to kick unhealthy sugary cravings for something much better. Flap Jacked cookies bars are low in sugar, higher in nutrients than your usual sweet treat and they protein, probiotics and pre-biotics.

A Red Potato makes a difference. Remember skin on for the most nutrients. What to know the next time you cut up a nutrient dense veggie and add it to the mix:

  • Higher in Vitamin K and Niacin
  • Red Potato Skin: packed with B Vitamins, Fiber, iron, potassium
  • Lower Stress Levels – 10% of B6 Vitamins; B6 supports a healthy nervous system and balanced mood
  • Mashed or Baked = More Complex Carbs than a cup of Pasta
  • Packed with Antioxidants

When you pair veggie snacks with lean protein you have a nutrient dense snack. That is the beauty of adding Wicked Cutz!

Make it a Meal: Confetti Mashed Potatoes and Nutritional Yeast

Back Packers Pantry Vegetable Medley – just add water!

Mashed Red Potatoes Cheesy (without the over filling feeling) using Nutritional Yeast.

Combine Back Packers Pantry Vegetable Medley with Mashed Red Potatoes. A sprinkle of Nutritional Yeast.

Foods Alive Nutritional Yeast = A complete Protein + packed with Vitamins and Minerals

Make it a Meal: Smoothie Bowl

Why Bars are perfect to break up and add to the top of a smoothie bowl. Using banana, berries and sliced almonds just add Almond milk and oats.

Instructions: Blend Banana, Blueberry, Almond Milk and Oats. Place in Bowl. Top with Almond Mix and chunks of Why Bars. *If it’s hot outside, be sure use frozen fruit and blend in ice so that your smoothie bowl is frozen.

At Fit Snack we only share snacks that meet our Nutrition Criteria and taste delicious. A delicious taste is the key to the Fit Snack experience and to getting hooked on healthy ! We want you to discover healthy snacks that satisfy all of your cravings and keep you strong in mind and body. 

The Latest In Fit Snack News

Just like you need healthy snacks if you are busy or needed a boost during the day, our Doctors and Nurses need healthy snacks right now. We are launching a large Fit Snack box plan you can order and we will send it to any hospital of your choice in the US. Fit Snack is family owned and what we’ve learned from COVID-19 so far is that we are all just one big family. We are here for you, together we can be here for them. Give the gift of Fit Snacks!

Launching next week! Stay tuned on our social channels and we will keep you updated through daily live video.

IG & Twitter | @fitsnack

FB | @fitsnackbox

Today you can purchase a gift for an elderly person in your life. It’s a great time to give the gift of nutrition to any senior or special grandparent or other wise soul in your life. Here is 20% if you would like to surprise someone with a gift box of goodies filled with the good stuff they need the most right now! Enjoy 20% your special gift.

Note from Fit Snack CEO. I think we’ve found it and we’re tapping into it. We want to help and give back and be the change. We all do and I believe we will.

Fit Snack | Fit Life Guide 02

Self Love Month:

All you need to feel your best starts with you.

Welcome to your Fit Life Guide. Here’s what’s inside:

February Workout | Meditation | Meal Prep Guide | #LOOKLIKEAFITSNACK challenge!

February Workout

Your Personal Trainer created workout designed to be done 2-3x per week. It will increase your core strength, balance and boost your bodies natural ability to burn fat. If you are a beginner you can perform it in sections each section is 5-10 minutes. Also, if you have a busy day perform it in sections and it is just as effective. Get comfortable in the uncomfortable and challenge yourself. That’s where your greatness comes through. No matter where you are or what your goals are SHARE them with us and share your progress with #LOOKLIKEAFITSNACK to WIN our “Be Yours” Challenge.

“Be Yours” Workout

Time: 30 min 

Full Body Warm Up

Full Body Warm Up

  • 30 sec jogging
  • 30 jump squats
  • 30 Football taps
  • 30 burpees

Round 1 – Legs: Rest for 30 seconds between each set.

  • 1 min Ice Skaters
  • 1 min Isolation Squats 
  • 1 min Penguin Calf Raises
  • 1 min Curtsy Lunges

Round 2 – Arms

  • 1 min Tricep Dips
  • 1 min V-sit crunch + tap toes
  • 1 min Tricep push ups
  • 1 min plank + alt shoulder taps

Cool Down

  • 1 min walking lunges 
  • 1 min reverse walking lunges 
  • 1 min Side Leg Lifts
  • 1 min Opposite side leg Lifts

Trainer Tip(s) – The key to success in performing this workout is not perfection, but quality. Do your best. Rest as needed. Move at the right pace, push yourself and don’t compromise form. Quality over quantity. Find your balance and embrace the moments that require balance. Those small movements balancing really target the core and booty 😉 (reverse lunges/ice skaters).

Meditation

Meal Prep Guide

This meal prep guide is 100% Gluten Free, Sugar Free/Very Low Sugar and Dairy Free!

Add Fit Snacks to turn a simple snack or meal into pure fuel you can grab-n-go. Remember the smallest changes can make the biggest difference and abs are built in the kitchen is a phrase for good reason. 

Do you have time to eat 5-6 meals a day? It has been proven to boost metabolism, but you may not have the time for all of those meals. A good way to still benefit from this habit is to incorporate snacks into your day or include them in your meals to make the quickest healthy meals.

Breakfast Options You Can Prep in 10 !

It’s as simple as 1, 2, 3!

Start your day strong with a wellness shot filled with pure nutrients. Choose from a selection at TEAONIC to get what you need most.

My Gut Mojo | My Brain Mojo | My Immunity Mojo

Protein Honey Oatmeal | Why Bar Parfait | Mini Mountain Life egg bites

Protein Apple Honey Oatmeal [+protein] | Why Bar Parfait [healthy fats] | Mini Mountain Life Egg Bites [quick meal that is nutrient dense]

Mini Mountain Life Egg Bites Recipe | Inspired by Backpackers Pantry

Add everything you would add to an omelet [Ex: peppers, zucchini, turkey bacon]. Season with Mountain Standard Seasoning from your Fit Snack box (that was the gift from Backpackers Pantry to you!) no need to have multiple seasonings when you have a nutrient dense mixture with all in one. Backpackers Pantry knows how to cook smart and when less is oh so much more! Pour egg mixture into muffin pan and bake for 8 minutes at 300 degree F.

Protein Apple Honey Oatmeal Recipe | Weeks Honey Farm

1 cup oatmeal, 1 straw or 1 tbsp Weeks Honey Farm Honey

1 tbsp Weeks Honey Farm Honey | Honey Straws

1 c. Almond Milk | 1 tsp chia seeds | 1/3 c. chopped walnuts

1 tbsp Supernola | choose your fav flavor! Signature Spiced Gogi you can find at Evolve Snacking

Instructions: Bring almond milk or milk of choice to a boil add 1 cup oatmeal. Add diced green apple and Weeks Honey Farm Honey. Add walnuts and Supernola.


Why Bars Parfait Recipe | Why yes please! Every day of the week!

1 green apple sliced (cut the whole apple in slices to keep the pieces round)

2 bars Why Bars | Break them up into chunks

6 tbsp Dairy Free Yogurt

Instructions: Place round apple slices around a medium sized bowl. Add 1 layer of 3 tbsp dairy free yogurt and 1 layer of Why Bars. Add 1 more layer of yogurt and 1 more layer of Why Bars. Thanks to Why Bars your parfait is packed with (depending on your flavor choices) super food nutrients from gluten free oats, Coconut oil, almond butter and so much more.

Thanks to Why Bars your parfait is packed with nutrients from pure superfoods!

Simple Prep Lunch Options !

Sanissimo’s Veggie Tostadas

4 packs Sanissimo | Salmas Corn Crackers

1/2 Sliced Red Bell Pepper

1/2 Sliced Green Bell Pepper

1/2 Avocado

The Wicked Cutz Original Peppered Beef Stick is best characterized as flavorful in its smokey black pepper profile. Talk about a crave worthy high protein snack. The best part is, it is Gluten-Free and contains No Artificial Ingredients.

Wicked Cutz Veg, Egg & Salmas Crackers

1 Wicked Cutz Original Peppered Beef Stick or flavor of choice. See flavors here at wickedcutz.com, sliced into half inch pieces

2 Boiled eggs, sliced

3 packs of Sanissimo | Salmas Corn Crackers

1/2 Red Bell Pepper, cut into fourths

1/2 Orange Bell Pepper, sliced -cut slices in half

Enjoy Wicked Cutz alongside or added to a bowl of sliced Red and Orange Bell Peppers, Boiled eggs and Sanissimo Salmas Crackers. This makes for a beautiful and tasty and satisfying meal that is super convenient.

Treat Yo Self to these sweet cheats!

Sweet Cheat | Hot Chocolate + Nairn’s Chocolate Biscuit Breaks

Sweet Cheat Hot Chocolate is dairy free and sugar free!

Fit Snacking done right can be as simple as dip your Chocolate Nairn’s Oat Grahams into a cup of Sweet Cheat Hot Cocoa

Gluten Free and Sugar Free Oat & Raisin Cookies

Ingredients

  • 125 g applesauce [Dairy Free alternative to butter]
  • 100 g Monk Fruit
  • 100 g Monk Fruit Brown Sugar [alternative to sugar]
  • 1 large egg
  • 200 g plain gluten free flour
  • 1/2 tsp bicarbonate of soda
  • 1/4 tsp xanthan gum
  • 150 g Nairn’s Gluten Free Scottish Porridge Oats
  • 100 g raisins
  • 1 heaped tsp ground cinnamon

Instructions

  1. Preheat the oven to 180’C and line two baking sheets with baking paper. Set aside. In a large mixing bowl add the melted butter and sugars and stir to mix together
  2. Add the egg and mix well. Sift in the flour, bicarb, xanthan gum and cinnamon and mix together using a wooden spoon. It should form a thick, sticky dough
  3. Add the oats and raisins and mixed together until fully combined and the raisins are evenly distributed. Break off golf-ball-sized pieces and roll into a ball. Place on the baking sheet and flatten. Repeat until all the mixture is used – leave approx 2-3cm between each cookie.
  4. Bake for 12 minutes until golden. Remove from the oven and cool on a rack before eating. Enjoy with a nice cuppa! Will keep for approx a week in a sealed container.

This is our twist on the recipe as we replaced the sugar. Please see the original recipe here on the Nairn’s website. Created by Sarah Howells https://theglutenfreeblogger.com/

A daily red bell pepper makes a difference. What to know the next time you cut up a nutrient dense veggie and add it to the mix:

  • More than 200 percent of your Daily Vitamin C Intake
  • Packed with Vitamin B6 and folate
  • Support healthy night vision
  • Packed with Antioxidants

When you pair veggie snacks with lean protein you have a nutrient dense snack. That is the beauty of adding Wicked Cutz!

Make it a Meal: Wicked Cutz Bacon Jerky Tacos

Red, Green, Orange and Yellow Bell Peppers, Sliced
Topping: White Onion, Tomato and avocado chopped into small pieces

Side: Wicked Cutz | Siracha Bacon Jerky

Wrap in spinach or a beet tortilla for the full veggie effect.

Visit their WEBSITE to see more. A line of beef sticks and jerky with a flavor for the whole family ☺

It’s really as simple as that and usually the best snacks are.

Prep sliced veggies and add a small bowl or bag of these to the middle of the table. Poof! You have a work picnic or just a quick meal at work. We underestimate the energy we can gain from a few raw veggies, a savory snack and protein.

Slice: Bell Peppers (green, red and yellow), or buy mini bell peppers you won’t have to slice. Slice cucumber, carrots and that’s your colorful mini mid-day meal packed with nutrients.

Keep your snacking Simple with Fit Snack

Meal prep Snack: Take a banana, small bowl of blueberries and sliced almonds to work, put them into a bowl when ready and enjoy with Nairn’s Oat and Chocolate Biscuit Breaks or any flavor you choose.

This is a great way to kick unhealthy sugary cravings for something much better. These cookies are low in sugar, higher in nutrients than other cookies and they have no artificial flavors, colors or preservatives. 

Make it a Meal: Smoothie Bowl

These Biscuit Breaks are perfect to break up and add to the top of a smoothie bowl. Using banana, blueberry and sliced almond mix just add Almond milk and oats.

Instructions: Blend Banana, Blueberry, Almond Milk and Oats. Place in Bowl. Top with Almond Mix and Nairn’s Biscuit Breaks. *If it’s hot, be sure use frozen fruit and blend in ice so that your smoothie bowl is frozen.

At Fit Snack we only share snacks that meet our Nutrition Criteria and taste delicious. Taste is an important part of the criteria here at Fit Snack. We want you to discover healthy snacks that satisfy all of your cravings and keep you feeling fit. 

Just like you need healthy snacks if you are busy or needed a boost during the day, kids need healthy snacks at school. Every month we donate healthy snacks to kids in need. Fit Snack is family owned and from our family to yours we are striving to make a difference this season. Give the gift of Fit Snacks and feed a kid the snacks they need at school. 

Join today and feed a kid in need OR just sign up for our news letter and we will continue to send healthy inspiration your way! Click here for your surprise discount.

Workout Strategies and Fit Habits

Do you enjoy doing your monthly Fit Snack workouts, but want to make them even more effective?

We love exploring new exercise strategies – it really helps to keep inspiration high and boredom low.

Let’s start with discussing strategies for Circuit training.  Blasting fat, building strength and full body sculpting can all be achieved with just a few adjustments to interval timing and exercise.

Our friends at Fitness Magazine, have done an excellent job breaking down these strategies. In summary,

  • Melting fat and firming muscles can be achieved by rotating between 1 minute of strength exercise and 1 minute of cardio.  You can do approx. Choose 5 strength exercises (pushups, squats etc.) and 5 cardio exercises (jumping jacks, high knees, butt kickers etc.). Complete the circuit 3 times! It’s that easy!
  • Sculpt all over by doing 6 strength exercises for 1 minute each. Don’t rest in between and complete the circuit 3 times.
  • Bust Boredom and blast calories by doing 5 minutes of low, medium and high intensity cardio. Rest for 10 seconds between each interval and complete the circuit two times.  To get really fancy, change your cardio options for the 2nd time through. Some of our favorite cardio options include: walking uphill, stairs, and jump roping.
  • Remember to respect your fitness level and adjust each of these exercises as best for you and your body.

Learn more and view detailed exercise examples at Fitness Magazine.

Now that your exercise game is on point, lets talk about habits.  The most important thing to success is making a habit out of it.  We love the way that Fit Girl’s Diary sums up the the list of Fit Girl Habits. Here are the top 5 and they apply to both Women and Men:

  1. Always workout on Mondays
  2. Always eat a healthy breakfast. Did you know breakfast is the first and best opportunity to get your greens and veggies?
  3. Workout 5 times a week, change it up with our circuit training recommendations above!
  4. Prioritize Proteins. We recommend whole food protein and supplementing with some of your favorite Fit Snack brands like SunFresh Proteins or Fizzique when your in a crunch for time!
  5. Start your day with water! A favorite water bottle or big glass pitcher infused with fruit or lemons keeps it refreshing!

To read up on all 25 Fit Girl Habits, visit Fit Girl’s Diary.

Don’t forget that fuel and nutrition are the most important part of your Fitness Journey.  After all, abs are made in the kitchen. When you don’t have quite enough time to cook, Fit Snack is here for you! Check out all of the goods in this month’s Fit Snack Box:

Fit Snack March 2018

 

 

4 epic reasons why adding Raw Bite size snacks to your diet is smart

4 epic reasons why adding Raw Bite size snacks to your diet is smart

Once we get re-connected to nature and the rawness of life, we remember that simplicity is often all we need.  We love featuring raw snacks in our box for just that reason. Adding raw snacks to your diet is smart, and we’ll give you 4 epic reasons why.  But first, we have to brag about our partner Raw Bite. They are a dope company, making unbelievably delicious Raw Bite Bars.  With simple organic ingredients and limited processing, founders Mortan, Nikolaj and Ralf have done it right.Raw Bite Coconut Bar and Ingredients

Common raw food recipes include mostly organic, uncooked, and unprocessed foods.  No matter what kind of diet you follow, including raw snacks is a sweet gesture that your body and tastebuds will thank you for.

Do you remember when you were a child, the first time your parents taught you to pick a wild berry off a tree?  The experience of picking it form nature, putting it into your mouth and tasting the sweetness and sourness of it.  That experience is one of Mother Nature’s greatest gifts to enjoy as humans.

Adding Raw snacks to your diet allows you to slip back into that place anytime you want.  Raw snacks are filled with vibrant nutritious energy.  While many of the stable snacks we buy in vending machines are fried with grease and filled with preservatives.

4 reasons to add Raw Snacks to your diet:

  1. Homemade Raw snacks are easy and your kids will think your a chef (think cherries, pecan’s and dates)
  2. Packed with healthy fats that actually help you loose weight.
  3. Experience more mental clarity and decrease afternoon sluggishness
  4. Enjoy a variety of nutrients and enzymes improving your overall health

Raw Bite Fop

Raw Bite Founding Team

Thanks to the Raw Bite, we have a super easy option for on the go snacks that we can trust are healthy. If you have kids, you can feel proud about giving these snacks to your kids.  If you don’t have kids, you can enjoy them all to your self!

It’s just a bite.  Another important lesson to learn from the team at Raw Bite.  Sweet snacks do not have to consist of full double size candy bar to satisfy intense cravings.  Bite size snacking adds just the right amount of sweetness to your day.

Every time you eat, including snacks, is an opportunity to nourish your body.

If you read this post before 9/30 Enjoy 20% OFF on Amazon with discount code: FITSNACK