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

 

 

Fit Goals for 2018

Fit Goals for 2018

A New Years Resolution should be doable as in realistic, challenging, FUN and meaningful. As long as it is important to you that you achieve this, then that’s all that matters. Your drive will determine your success. The small goals you set along the way will set the foundation for making your resolution your reality.

On the way to a better you

Choosing a resolution consider attempting something you know will make you a better you. In the end you will be a happier and more disciplined. This means you will be able to achieve more in your life with ease. Life is hard, yes that’s a fact. Setting a resolution that makes you stronger physically, mentally or emotionally (or all three) will make everything easier.

 

See the small steps to success

It’s better to focus on small goals leading up to your larger goal because if you only focus on the end result you won’t embrace the journey. Envision the steps leading up to success. Each step is a crucial part of that success. Rome was not built in a day. Expect greatness from yourself, but lay the foundation for success that’s what the steps are.

Choose the snacks that support your goals!
Is your goal to make the nutritional changes that will give you more energy in your everyday life?

Your first step can be cutting out products with artificial ingredients and added sugar. Add more products like these snacks from Made In Nature. Made In Nature is a company putting your nutrition first, with a Dietitian involved in every recipe this is a snack company you want to get behind.

Is your goal to lean out!

Our Nutritionist key to building a lean body is this All Natural Vermont Peanut Butter protein smoothie recipe!

2 tbsp. Vermont Peanut butter any flavor you desire.

1 c. 2% Milk | Almond Milk or any milk you choose.

1 banana

4 ice cubes

Discount Code: VTPBFitsnack for 20% off 01/30/18 www.vtpeanutbutter.com

Is your goal to go vegan or just eat more vegetables?

You may want to join the BioCoffee challenge. Start your day for 12 days with a cup of BioCoffee to give you the nutrients you need and feel the difference. BioCoffee gives you 3-5 servings of veggies in 1 cup! The key ingredient is ‘wheat free’ wheat grass for a gluten free gourmet cup of joe. FREE shipping when you buy the 12 day challenge box. www.biocoffee.com

Is your goal to workout in the mornings, but still eat healthy without cooking?

Stock up on SMASHPACK the product that you can grab and go! SMASHPACK is full of Protein and fruits all in one easy pouch. www.smashpack.com Discount Code: FITSNACK40 40% off for 1 purchase of 6 or 12 pack flavor exp 1/8/18

 

Is your goal to go Keto?

You will want to have KetoWatt bars on hand be sure to get a box and grab one to eat right after every workout. This bar is a meal replacement. Keep in mind not many bars have the nutrients to satisfy your needs to count as a meal so you can enjoy this bar anytime. www.ketowatt.com Code: FitSnack for 10% off exp. 1/30

Whatever your goal is we have the snacks for your preworkout, post workout and the motivation to go with them. You got this! We want to see you succeed. Join Fit Snack now for $10 and get $40 in snacks with www.fitsnack.com/vip

The PATH to Balance

The PATH to Balance

Balance is key to happiness and health

In life the path to balance seems pretty straight forward eat well, workout, work hard and play hard. Your lifestyle is one thing, but getting your body into balance by making sure you get the right nutrients can be another thing entirely. We have found the perfect solution to simplify the diet part for you by bringing your body into balance with one product.

 

Herbal Strategy is being featured in our October Fit Snack box!

Herbal Strategy is “your guide to foods that heal”. A renowned chef is behind the creation of this super food blend, he ensures each ingredient is the highest quality. High quality organic super foods give you the greatest nutritional yield (meaning you get all of the health benefits that come with consuming these super foods). Herbal Strategy included a 3-day supply of the superfood solution “The PATH” in the October Fit Snack box.

The PATH

The path is a serious well-balanced superfood solution to attain:

  • Better Health
  • Improved Wellness
  • and to help your body THRIVE!

It is a synergistic formulation of 15 of the World’s most Potent Fresh, Raw, Super food Powders to give your body what it needs. You won’t find a more powerful mix of organic, vegan, natural, super food powders on the market today. The PATH is designed for general health & wellness and is made of raw berries, fruits, roots and greens all together in one concentrated, synergistic blend. These super foods are considered some of the best natural remedies on the planet.

The PATH is the ideal smoothie add on for targeted health needs, which in this case are balance and homeostasis. Unlike a lot of the green powder mixes out there, it mixes very easily and makes a smooth green drink.

 

Check out this Herbal Strategy video and see the Chef behind the solution in action!

11 Superfoods Healthier than Kale

https://youtu.be/YDEpzsZ9ZFU

 

Here’s a fun fact from the video. Did you know? Beets boost stamina. In a study with Triathletes they were able to train 30% longer when they drank beet juice. Herbal Strategy is more than information and fun facts it is also a community where you can learn as well as share your love of super foods.

 

We have a little secret to share, since you’ve read this far you deserve to be in on it. The November Fit Snack box will have another Herbal Strategy solution. Stay tuned to find out what’s to come. We promise it’s full of great health benefits and is well worth the wait.

Rickaroons: A love story

Rickaroons: A love story

A clean cookie made with love and whole food ingredients

Rickaroons are made with love…by Rick. These nutrient packed treats taste like dessert, so you know they are made with lots of love. What you wouldn’t know is that each Rickaroon only has 4-5 ingredients. The ingredients list is as beautiful and healthy as it is tasty!

Inspired by love.

The love of being healthy and the love for a special woman. Rick set out to simply create a healthy comforting treat for a loved one during her battle with Multiple Sclerosis. Over time he perfected his recipe to make an on-the-go snack that is as simple as it is sweet. Designed to fuel workouts and satisfy cravings, the combination of coconut, nut butters, and chocolate does both perfectly!

The Rickaroon line now has 5 delicious flavors so you can have one for every occasion.

  • Chocolate Blonde
  • Peanut Butter Protein
  • Mint to be – Mint Double Chocolate
  • Mocha – Double Chocolate Espresso
  • Megaroon – Superfood filled = Chia Seeds + Cocoa Nibs                                                                  Today Rickaroons is a family run business and it’s a special team effort to bring these beautifully crafted treats to you.

Beautiful Ingredients for a beautiful life.

Only 6-8 ingredients. I bet your wondering “What can they be and why beautiful?”

All Rickaroons flavors are built around coconut. Every flavor includes 3 forms of coconut – Shredded Coconut, Coconut Palm Nectar, and Coconut Oil. Combine the coconut with Almond Butter or Peanut Butter, a hint of Vanilla, and sustainably sourced dark chocolate and you get perfection. Some of the key ingredients you will see here are high in antioxidants, and combined they make for an anti-aging friendly treat. Antioxidants primarily serve to fight damage to your cells (the oxidation process) whether caused by stress or imbalances. So relax and enjoy a Rickaroon in your August Fit Snack box. Warning: Rickaroons may cause big smiles, happy taste buds, and a healthy body.

Rickaroons are Certified:

 

We’re kicking summer of right with our first Gluten Free Fit Snack box. Okay so maybe we’re not Gluten Free every month, but this month is extra special. The June Fit Snack box is 100% Gluten Free for all of our #GF foodies and snack lovers. Every box is 80% GF, we just wanted you to feel spoiled. Your Sneak Peek into this beautiful #GF box starts with pure gourmet goodness.

Sneak Peek at the Gluten Free June Fit Snack box

Eating healthy while on the go just got easier & more flavorful! Q Cups™ combine organic quinoa with delicious natural flavors for a savory snack that’s ready in just 5 minutes! It’s organic, gluten free and non-gmo.

If you know Fit Snack, then you know we love convenient, healthy and delicious snacks. Each flavor of Q – Cups pack all of these qualities into one. Don’t take our word for it. Here’s our Nutritionists breakdown. . .

Southwestern BBQ: NonGMO, GF with 7g Pro and only 220 calories

Let’s start with these ingredients, veggies and delicious seasonings to flavor the quinoa to BBQ perfection. If you love peppers then there’s three ingredients you’ll be pretty happy about – chipotle peppers, red bell peppers & chile peppers. Beans and quinoa for some highly bioavailable protein. By highly bioavailable I mean it is more available for your cells and is more easily absorbed by them. These are foods you want to consider your primary proteins. Secondary proteins can be found in foods like oatmeal, rice and potatoes – these won’t get you to your intake goals alone.

Savory Garlic & Mushroom: NonGMO, GF with 6g protein and only 210 calories

Step one, ingredients breakdown. Organic Quinoa of course, shiitake mushrooms and a chive garlic seasoning blend. Looking closely at the blend it’s based on whole food ingredients. Ellyndale naturals takes great care in their ingredients you can count on the rich flavors of whole foods and veggies in this Q Cup.

Organic Quinoa: Organic, NonGMO & GF with 6g pro and only 220 calories

Back to basics with the quintessential organic quinoa. The ingredients consist of organic quinoa and sea salt and in the world of wholesome, whole food nutrition it’s a simple as that. This Q Cup has 6g protein and very low sodium. In fact all of their cups have 80% less sodium than your typical lunch cup. Now you know where to look for a clean tasting, nutrient packed grab-n-go snack.

After taste testing all of the flavors extensively ;), we’ve decided the original taste great with a salad. The Savory Garlic and Mushroom is perfect to pair with green beans and/or a small piece of chicken. Finally, we found the Southwestern BBQ may disappear before you have a chance to add anything else. Delicious is the word.

If you’re interested in quinoa recipes click here. Visit www.nowfoods.com to get your Q Cups for a quick grab-n-go meal.

Fit Life Hacks

Fit Life Hacks

Does the thought of a “healthy” or “healthier” lifestyle overwhelm you? Do you ever consider changing your life then suddenly change your mind. Well I’m here to help change it back.

You were on the right track you just have to start small with some reliable advice -today in the form of Fit Life Hacks. The media tells us to do the latest fancy diet. Next thing you know all of your fancy money is gone, you’ve lost 5 lbs just to gain 10lbs, not exactly what you signed up for. It’s true. FACT: 95% of people who lose weight by dieting will regain it in 1-5 years. (PsychologyToday.com)

Diets may work for some people. 

Of course they do. Diets may work for the people who invented them, simply because they created THIER perfect diet for THEIR body and needs. A fun fact is, some of these DIETS people create have made those same people sick. Many diets are unrealistic because they don’t contain what you need and are not sustainable. Every individual has a specific lifestyle surrounding their eating habits. Their diet is not a food plan, but the food they naturally eat, which fits their lifestyle. Fit Life Hack: You need a permanent change, not a temporary fix.

Time for change.

First, find a qualified pro. A Nutritionist and a Personal Trainer who will guide you through your lifestyle changes and create the ideal program to fit you. Perform a credentials check. Find a Nationally Certified Trainer and a Nutritionist with an education you can count on (a degree from an accredited university). Our Fit Snack Nutritionist has a B.S. in Human Nutrition and over 10 training certifications NASM (National Academy of Sports Medicine) is at the top of the list. Fit Life Hack: Work with a pro who can help you be the best you! Ready to get started?

Let’s take the focus off of the DIET and put it on our HABITS.

If you want to change your habits the best way to do so is…one by one. Fit Life Hack: Change certain behaviors without focusing on food, but focusing on what is surrounding your eating habits. Let’s start with:

Three tips for your eating habits make over!
  1. Client: “I don’t like to eat breakfast.”                                                                                                                                                                                                                                          Nutritionist/Trainer: “No problem, start your day with a light 20 min fasting cardio session. Within 30 min drink a green smoothie (5 almonds, 2c. kale & Purely Inspired vegan Protein). Hearty Snack Tip: Get this, lunch time is the best time to indulge. Indulge smart. Eat a high protein snack like a Snickerdoodle Cookie from Buff Bake -gluten free & NonGMO- with fruit. An apple boosts metabolism and the fiber will keep you full. If you have a sweet tooth add a spoonful of Nutiva Hazelnut Spread to half and eat the other half plain. You’re probably thinking, “Did my Nutritionist just tell me to eat a cookie and chocolate as a snack?” The answer is yes, but the point is you enjoy a high quality cookie that is a high protein snack. Indulge smart. Regular cookie NO, Buff Bake cookie YES~! If you crave sugar this can be a good time to get that out of the way for the day. It’s about changing your habits and moderation is key.”
  2. Client: “I graze and eat junk, no time for meals.”                                                                                                                                                                                                     Nutritionist/Trainer: “You can graze, just graze on the right things and let’s talk about small, convenient meals. Spend a little time buying the right foods, your reward is a lot more energy. Something as simple as chips and a salad can be perfect for grazing. Rise Buddy chips has all of the best flavors and are baked, NOT fried and made with rice. Make your salad using Spinach or Kale, Chicken and/or Nuts for protein and Dried fruits from Made In Nature – free of all of the junk (sugar and sulfur) that is usually added. No time to add meat to your salad? Just choose a meat bar as a snack. Bricks Bars has delicious flavors made with veggies in their ingredients.”
  3. Client: “I eat most of my food at night and am eating late every night.”                                                                                                                                     Nutritionist/Trainer: “Make your dinner plate with half veggies. Green veggies can really fill you up, then you eat less of the stuff you don’t need as much. Second, plan a few snacks that will satisfy those salty cravings we get in front of the T.V. or after a long day. Edamame is great, instead of salt get it frozen or fresh and just make an awesome sauce for flavor. Awesome sauce: Aminos Coconut flavor and Siracha. Have some fun with sauces, this will make your night time snacking so tasty you won’t crave junk. Then if you’re eating late, brush your teeth around 8pm and you won’t want to eat after that.”

Nutritionist/Trainer: “Take everything I’ve said with a grain of salt. Change your lifestyle to fit your personal style. Add your small touch to each tip. Here’s an example. Say you don’t like breakfast, apples or chocolate. That’s fine, what DO you like?”

Client: Peanut butter and banana

Nutritionist/Trainer: Great, add those to a plain Rice Cake and you’re good to go! Keep it simple and have fun.

It’s time we change our thinking. Switch out eating junk food for whole foods and snacks that are made with real foods. The Real Food Bar from Complete Nutrition is the perfect example and the snacks in your Fit Snack box. Think real food equals simple ingredients. Happy Snacking! Looking forward to our next chat.

Your Fit Snack Nutritionist & Personal Trainer