Sore lower back? Trainer Tips to Recover

by Anita Muniz | May 1, 2018 | Uncategorized

This blog is meant to guide you on how to prevent injuries, relieve pain and sculpt the muscles your body depends on the most. A balanced physique starts with your core and lower back, these areas contain the main muscle groups responsible for good posture. If you have bad posture or bad balance this is often the first sign of a weak core. A weak core is at the root of all lower back issues. Let’s talk about strengthening you’re body from front to back!

If you think about it a balanced physique is not just Abs, even though they get all of the credit. You want your abs to be strong yes, but you also want your upper and lower back to be strong. Your body has a natural girdle when you train it correctly, so it’s time to use it! Ready to work?

BRIDGE – this simple exercise is great because it is the easiest way to work your lower back. You are literally lying down. It also works your hamstrings and glutes. Here’s your Trainer Cues for this exercise:

Start Position: Lie on your back, knees bent with feet flat on the floor. Arms flat on the ground, hands at your sides.

Motion: Raise your hips off of the ground. As you raise your hips squeeze your glutes and tighten your core. Return to start position.

Advanced Start Position: Straighten your right leg and raise your hips keeping that straight leg in the air with the lower leg remaining bent.

DONKEY KICKS with PULSE  – On all 4’s you simply kick back one leg at a time. This is a comfortable move and is low pressure on the joints. Works your lower back and glutes when done right. If you have knee pain place a folded yoga mat under your knees.

Start Position: On all 4’s, start with your right leg, flex your right foot. Tighten your core. Deep inhale.

Motion: Exhale as you raise your right leg and lead with your heel. Squeeze your glutes as you raise your leg. Your foot should be parallel to the ceiling when you complete the motion.

+ PULSE – at the top of the motion when you foot is parallel to the ceiling, pulse 10x. With each pulse squeeze your glute. The pulsing motion will be raising your foot by 1 inch and lowering by 1 inch all while controlling the position and keeping your glute muscle tight.

How to advance to the NEXT FITNESS LEVEL! Instead of feeling stuck or “hitting a plateau” take these steps. Apply the principles to get better at any movement.

SuperMan Planks – Before Planking “stretch your wrists” bend at the wrist forward and backward. Hold plank position on yoga mat or carpet ideally.

Start Position: Perfect plank. Position cues, tight core and relaxed shoulders.

TIP prevent injury and advance to the next level: Remember with plank to keep your core tight and hips parallel to your shoulders. No lowering the hips. If you notice your hips dropping and your posture is compromised then simply drop to your knees and hold a half plank as long as you can. This will train up your strength.

Principle – as soon as your posture is compromised you are NOT making progress. Instead you are moving closer to an injury that will really set you back.

Motion – Raise your right arm and right leg simultaneously.

Advanced Motion – + PULSE – add a pulse at the top. When you raise your right leg and right arm or vice versa, pulse at the top. It is important to make sure your hips are parallel to your shoulders.

Here it is the grand finale move!

Runners Lunge with a Twist (literally!) – This active stretch is the perfect move to release any toxins and tightness from the deepest part of your hips. If you spend a lot of time, sitting, driving or doing cardio this move is ideal for preventing injury. Start with the right, then perform on the left.

Start Position: Forward lunge with back leg stretched and straight. Hold forward lunge about 30 seconds.

Motion: Lower your back knee to the ground. If you are comfortable inhale deeply, squeeze your core. Exhale and lower your hips, bring your right hand to the inside of your foot.

Advanced Stretch: If you are still comfortable lower to your elbows. Then to go as deep as you can raise your left foot slowly (left knee stays on the ground). Reach your right arm back and grasp the inside of your left foot. Hold this stretch for 10 seconds start small.

After your light workout and stretches your body will be ready to detox and let go of any pent up stress, while also craving the perfect recovery food.

Amsety bar provides the top detoxifying ingredients with nutrients to replenish your liver and a taste that will satisfy your cravings after a good workout. Amsety Bar is the world’s only nutrition bar designed to support liver health. Developed by leading US liver health experts.

The April Fit Snack Box includes a Dark Chocolate Amsety Bar and the Peanut Butter Flavored Amsety Bar.

Discount Code: LIVERHEALTH5OFF ($5 off all orders on our website) www.amsety.com

Craving a shake? We have that too!

Detox Organics is a chocolate superfoods like you’ve never tasted before. Organic, Vegan, Soy-Free, Diary-Free, Gluten Friendly. We believe health should be delicious!

DISCOUNT: 50% OFF CODE: FITSNACK EXPIRES: 06/01/18 redeem at DETOXORGANICS.COM

Stretch it out, shake it up and grab a snack bar to give your body the detox it deserves.

Enjoy your workout, detox and snack all rolled into one! Now you have a 4 move workout you can do anywhere, anytime. Please comment and let us know what you want to see more of and if you like this blog.

March Madness

by Anita Muniz | Mar 30, 2018 | Uncategorized

We are on a mission this March, a mission to deliver the healthiest and most delicious snacks. The March Madness Fit Snack box is full of the most convenient snacks for your busy life.  It’s time to cure all cravings with healthier and more satisfying options. At Fit Snack our Nutritionist finds the best snacks worldwide and every box includes a detailed Personal Trainer created workout. Sit back and grab a Fit Snack we will do the rest.

Go Girl Peach Tea

A bold yerba-mate tea with a fresh peach twist and organic agave nectar. Not your average energy drink.

Go Girl proudly displays the ribbon everyday. Go Girl Energy Drink’s mission is to raise awareness and funds for Breast cancer and Ovarian cancer research and prevention

Discount: 15% off order + free shipping Code: FITGOGIRL Expires: 8/15/2018 redeem at www.gogirlenergy.com

Pop Zero Pop Corn Guilt Free Cinema for your March Movie Madness 

Pop Zero is a healthier, tastier popcorn with tons of flavor and ZERO regrets. Experience classic buttery popcorn from the only popcorn line with 0g saturated fat or trans fat per serving.

Vegan • Gluten Free • Zero GMO • Zero Preservatives • No Cholesterol

Check out all of their flavors of Pop Zero Popcorn and buy at www.popzeropopcorn.com

Sahale Snacks Pomegranate Vanilla Flavored Cashews

Experience flavor that is Beyond Ordinary™ with Sahale Snacks® Naturally Pomegranate Vanilla Flavored Cashews. It’s sweet, tart, and crunchy all in one bite!

Gluten Free • Non GMO • Kosher

Check out more flavors of Sahale Snacks mixes www.sahalesnacks.com

Numa Foods A milk chew packed a natural serving of vitamins!

All-natural milk-based chewy snack infused with peanuts and dried cranberries and handmade with non-GMO, gluten-free ingredients. Delicious, nutritious and energizing.

Just two pieces contain: 4g of protein | 10% DV calcium | 20% DV iron | 4% DV fiber | Only 8g of all-natural sugar | Mix of Omega-3 and Omega-6 fatty acids | NO artificial sweeteners, flavors, or preservatives.

All Natural • Non GMO • Vitamins • Vegetarian • Gluten Free

Discount: 20% Code: FitNuma Expires: 5/1/2018 redeem at numafoods.com

Vahdam Teas Sweet Himalayan Detox Green Tea

 All teas are processed, cleaned & packaged at source in India to ensure each cup is as fresh as it can be. And yes, no middlemen. www.vahdamteas.com

Green teas are non-fermented / non-oxidized and hence contain the highest amount of natural anti-oxidants and flavonoids.

Directly sourced • Natural antioxidants • Flavonoids

Discount: 25% Code: TEAFIT25 Expires: 4/30/2018 redeem at bit.ly/VAHDAMOrganicGreenTea

Just the Cheese White Cheddar Minis

Just The Cheese Minis are low-carb snacks made from all-natural Wisconsin cheese baked into a delicious golden crunch. New packaging coming soon! www.justthecheese.com

Gluten Free • Low Carb • Baked

Discount: 10% Code: FITWITHJTC Expires: 5/1/2018 redeem at http://bit.ly/Fitwithjtc

Sensible Foods Edamame

Sensible Foods’ Roasted Edamame is packed full of protein and fiber all while providing a fun crunchy snack!

Vegan • Gluten Free • Organic • Non-GMO • Kosher • 100% Vegetables

Buy organic, dried fruits and veggie snacks at www.sensiblefoods.com

Skratch Labs Lemon & Lime Sport Hydration Drink Mix

Skratch Labs started with a man on a mission. Dr. Allen Lim started making his own training food and sports drinks from scratch all the while he focused on cutting the sugar content. The Hydration Drink Mixes were created to replace the electrolytes lost in sweat while using real ingredients and double the electrolytes of traditional sports drinks.

Hydrate, Hydrate, Hydrate! Check out the Skratch Labs blog at https://blog.skratchlabs.com/blog/why-water-isnt-enough and learn why water is not enough.

Vegan • Gluten Free • Organic • Non-GMO • Kosher • Dairy Free

Discount: 15% Code: SKRATCHFITSNACK Expires: 5/31/2018 redeem at skratchlabs.com

Only 48 hours left to purchase the March Madness box. Join today at www.fitsnack.com

Fall in love with Fit Feb

by Anita Muniz | Mar 8, 2018 | Uncategorized

Our February Fit Snack box is packed with 100% healthy snacks you will love. Over 60% snacks in this Fit Snack box are Vegan and 70% Gluten Free. Whether a snack is vegan does not automatically make it = healthy. Snacks are like people what’s inside is what counts the most. At Fit Snack we focus on the NUTRITION and our nutrition criteria only paints part of that picture. Our Nutritionist reviews every single ingredient and component from the macros to the micros.

Anytime is a good time for this delicious | clean energy bar! 

Skratch Labs has a full line of products that nutritionally speaking, cover all of the bases. At Skratch Labs you can fulfill your Hydration, Energy & Recovery needs all while enjoying clean Vegan products making this company a clear home run. You can see why we had to include their products in not one, but two back-to-back Fit Snack boxes. Our February Fit Snack box had Skratch Labs Anytime Energy bars and March will have…well you’ll just have to join Fit Snack to see.

Made with real ingredients from quinoa to brown rice crips, this bar gives you sustained energy throughout your day. Enjoy the Cherry & Pistachio flavor in your Feb Fit Snack box.

Vegan • Gluten Free • Dairy Free • Non-GMO • Kosher And they didn’t stop there… Cholesterol Free • Zero Trans Fats • Low Sodium

Skratch Labs Anytime Energy | Hydration | Nutrition

Discount: 15% Code: SKRATCHFITSNACK Expires: 5/31/2018 www.skratchlabs.com

That’s not all, you still haven’t heard the best part. Every ingredient is healthy and exactly what your body needs most. This is what we look for and why we do what we do. We strive to discover snacks that are made with ingredients to make you feel your best and NONE of the junk. Everything you eat will not be perfect, but these snacks give perfection a run for it’s money.

Hemp Hearts to sprinkle a little love on…well everything! Why not?

We love Hemp Hearts because they go with everything, but some of our favorite ways to enjoy Hemp Hearts are in smoothies and on salads. This is the snack you want to add to your diet to easily add plant protein and much more.

Hemp Hearts are soft seeds that have a slightly nutty taste, similar to sunflower seeds or pine nuts. At 10 grams of protein per 30-gram serving, they contain twice the amount of protein compared to flax or chia, and they’re lower in carbohydrates. #sprinkleyoursuperfood

Vegan • Kosher • High in Protein • Non-GMO

Manitoba Hemp Hearts 

Get your Hemp Seeds made fresh to order www.manitobaharvest.com

Pomegranate sparkling water packed with a Protein Punch!

We mean that in the best way of course. Say HELLO to the first sparkling protein water! With 20g of protein, fizzique helps satisfy hunger, so you can eat less. Our Nutritionist was amazed by this drink because it is made with whey protein, but contains NO Lactose, making it Dairy Free! Woot Woot! I know what you’re thinking…Magic. We thought that too, but turns out they actually did it!

Lactose Free • Dairy Free • Gluten Free • Low Calories • Flavored with Real Fruit

It’s fizzy, it’s unique…it’s Fizzique 

Discount: 15% Code: FITFIZZ15 Expires: 4/13 redeem at www.drinkfizzique.com

Keeping it Classic with this Vegan Nut Butter.

These protein packed Nut Butter packets contain only 1 gram of sugar, which is why we went with Justin’s Classic Nut Butter for our February Fit Snack box. Add to celery for a perfect mid-day snack that works with almost any diet!

Vegan • Gluten Free • High in Protein

Justin’s Classic Almond Butter & all the rest of the goodness in this Fit Feb Box!

Check out all of their flavors of nut butter and buy at www.justins.com

Vegi Rice. Yes, You Read it Right!

Vegi Rice is for the Fit Foodie in you! Full Greens Vegi Rice convenient, healthy and you can do a lot with it. You can even make it into gluten free waffles or brownies.

Fullgreen’s Low-carb Cauli Rice & Vegi Rice products are Additive and Preservative-free and cooking time is 2 ½ minutes. Now that’s impressive even for our Nutritionist.

Naturally Gluten Free • Low Carb • High in Protein • Non-GMO • Preservative Free • 100% Vegetables • Additive Free

Vegi Rice from Full Green is the fast and easy add to any meal! Last month we featured their Cauli Rice. We can’t get enough of this good stuff from Full Green.

Discount: 20% Code: FITSNACK20 Expires: 2/28 redeem at www.fullgreen.com

Free yourself with this 4-5 ingredient bar. Clean Fit Snacking just got better!

All natural, simple ingredients and no added sugar. Freedom Bar is made with plant based nutrition, no additives or preservatives. “Why so clean?” you ask. Creator Saul, suffered from IBS. At just 16 years old he set out to find an alternative answer and that alternative was extremely clean eating. This would mean cooking all of his meals at home for 10 years – no eating out. This beautifully clean bar was inspired by a clean diet AND a person in need of a seriously DELICIOUS healthy snack. So you can imagine how tasty it is.

Vegan • Gluten Free • Soy Free • Dairy Free • No Added Sugar • Kosher • Non-GMO

Preservative Free • Additive Free

Free yourself with this PB Freedom Bar 

Discount: 20% Code: FITFREEDOM Expires: 4/1/2018 redeem at www.freedombar.com

Energize your day…the Sport Tea way!

Introducing the tea that will give you lasting energy for those long days at the office or the gym ;). Packed with nutrients to provide your body with even energy to live the life you love with the clean energy you need. SPORTea®, one-of-a-kind sustaining energizer, nutritious stress fighter, all natural, zero calories for diet conscious, decaff-equivalent, for people on the move! SPORTea is the perfect way to add key nutrients and sustainable energy to your diet.

Say goodbye to jitters from caffeine, high calorie energy drinks that bloat you and do nothing for you nutritionally. Wave and sip your sport tea, you’ll be glad you did.

No Calories • Decaf • Natural Energy

SPORTea the true Fit Fuel according to our Founders and sisters Anita & Rose.

Discount: 20% Code: FitSPORTea Expires: 4/1/2018 redeem at www.sportea.com

Plant based protein chips that are Salted Caramel flavor.

High protein chips made from pea protein for health conscious consumers looking to rethink the way they snack! Protes has a full line of healthy vegan chips and a variety of flavors. Enjoy Protes with Hummus or Salsa. If you make your own dips, they will mostly likely be more healthy with less sodium.

Vegan • Non-GMO • Low Calories

Eat Protes, these chips pack in the protein!

Discount: 20% Code: FITSNACK20 Expires: 4/1/2018 redeem at www.eatprotes.com

We hope you found some snacks that are perfect for you! Every body is different and we strive to find snacks made with real food ingredients that every body can appreciate. Sign up today there’s much more to come www.fitsnack.com

Every month we send out a survey to our subscribers and your feedback is literally emailed directly to the founders of each company. They are listening and we are listening. So bring on the feedback we always want to be better.