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.
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!
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!
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.
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.
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.
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
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)
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!
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
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.
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
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
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
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.
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.
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.
Employee owned, Bob’s Red Mill was founded by a true leader.
Bob Moore founded Bob’s Red Mill 40 years ago with the mission of bringing people back to basics with nutritious whole grains and minimally processed foods. Since then, the company has expanded greatly—due in large part to Bob’s vision and incredible work ethic—but it hasn’t strayed from that core mission. Bob continues to be an inspirational leader to the company’s employee-owners, customers and the community. In the relatively short time since he founded Bob’s Red Mill, Bob has built a legacy that includes the respected company, the Employee Stock Ownership Plan, and generous contributions to nutrition research at Oregon Health & Science University, Oregon State University, National University of Natural Medicine and George Fox University.
When Bob founded the company in 1979, with stone ground whole wheat flour and a handful of other goods, he couldn’t have imagined the expansive and diverse product selection the company offers today. Bob’s Red Mill Natural Foods is a leader in nutritious, organic and gluten free foods, and its mission to promote “whole grains for every meal of the day” is backed by a diverse line featuring over 400 products, including whole grains, flours, cereals, baking mixes, protein powders, seeds and more. Bob’s focus on bringing whole grains to the table and beyond has fueled their recent expansion into the grab and go market. In addition to the gluten free and organic oatmeal cups, the company debuted muesli cups and five flavors of Bob’s Better Bars, a wholesome snack made from whole grain oats, peanut butter and organic honey.
It’s great to look at the ingredients when picking your snacks, but be sure to check out the certifications. Find out what’s NOT in your snack. Here’s a few examples that make Bob’s Red Mill Bars certified Fit Snacks!
Gluten Free • Non GMO • Whole Grain • Clean Ingredients No Dairy • No Soy • No Egg • High in Protein
Stock up on these tasty bars at
June boxes are now shipping. Be sure to sign up and don’t forget your Fit for Summer discount click here www.fitsnack.com
In today’s 24/7 world, staying plugged in has practically become a way of life. From navigating over-scheduled calendars to managing multiple to-do lists, it seems that some days, finding time to so much as sit down and take a breath is impossible.
Enter mindful therapy.
Mindfulness has shown potential to reduce symptoms of stress and depression, and improve general health; and mindful therapy is an effective way to learn mindfulness-based tools you can incorporate into your everyday life.
Here, Zencare – a search site to help people find great therapists – introduces mindful therapy, what you can expect in a typical mindfulness-based therapy session, and shares tips on how to find a mindfulness therapist who’s right for you.
What is mindful therapy?
Mindfulness practices include a wide variety of different exercises and activities. Generally, they are intended to help you learn to observe yourself and the world around you in an open, nonjudgmental way.
Mindfulness often focuses on increasing calm awareness of your own thoughts, emotions, and experiences in the moment.
Again, approaches and exercises can vary, but may include these two standardized approaches:
Mindfulness Based Stress Reduction: MBSR is a proven way to reduce stress and emotional suffering. The therapist guides clients as they explore the connection between mind and body through meditation, dialogue, and mindful yoga, and movement. Through mindfulness practice, clients are able to connect with their inner resources for coping, growing, and healing.
Mindfulness Based Cognitive Therapy: MBCT illuminates thought patterns that take hold during depressive episodes. The therapist supports the client by noticing how their thought patterns impact their emotional experience and then provides mindfulness techniques to help them maintain optimal mental health and wellness.
Additionally, therapists who approach therapy from a mindful perspective might also incorporate Dialectical Behavior Therapy (DBT) and Brainspotting, among other approaches and training.
What are common mindful therapy exercises?
Mindful therapy is a different experience for every individual, because every individual has unique situations and symptoms – so you may not practice every exercise below, or you may find other exercises are more helpful for you.
That said, typical exercises may include:
Meditative body scans
Guided imagery
Mindful listening
Mindfulness of the breath, sounds, and thoughts
Acceptance of social anxiety
Breath focus with guidance, and without guidance
What questions should I ask a potential mindful therapist?
Consider asking the following questions when searching for a therapist who specializes in mindfulness:
Can you tell me a bit about your practice?
Asking this open-ended question can help you determine whether the basics of their approach appeal to you and might make you feel comfortable in sessions.
Do you have experience working with clients who are facing [your particular concern or situation]?
How long do you typically see patients?
Note that typically, there is no set endpoint for mindful therapy. You and your therapist will agree on treatment goals early on in the therapeutic process; this discussion should also include ways to measure progress based on your individual goals.
What is your insurance policy and/or session rate?
Finding in-network therapists: When you think of finding a therapist who “takes your insurance,” you’re thinking of in-network therapists.
Expanding your search to out-of-network therapists: This is a great option if you’re able to pay more than $50/session, and want to maximize your therapist options.
Sliding scale, HSA, FSA: These are good options if you have a high deductible plan, and want to find alternative ways to keep therapy costs down.
What certifications should I look for in a mindful therapist?
Regardless of which kind of mindfulness practice you’re interested in pursuing, make sure you work with someone who is trained in using mindfulness techniques.
Practitioners of various mindfulness practices will often have certifications and licenses to practice specific treatments, such as meditation, yoga, or Mindfulness Based Stress Reduction. If you’re dealing with a specific mental health concern, it may also be helpful to find someone with experience using mindfulness to treat your particular symptoms or condition.
Also, keep in mind that practitioners of mindfulness — including yoga instructors and meditation coaches — aren’t always psychotherapists. If you expect psychotherapy to be part of your treatment and are looking for a mindful talk therapist, make sure to look for a provider who is licensed to practice in the state where you live.
Where should I start my search for a mindful therapist?
Live outside those areas? Look for the certifications from the above section to start your search!
Whether the plugged-in stressors of today have you feeling tapped out, you’re looking to boost your external awareness and self-compassion, or you’re just curious about mindfulness, consider seeing a mindfulness-based therapist!
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This is a guest post from Zencare, a website that helps people find their ideal talk therapists. Visit Zencare.co to browse their vetted network of top therapists, including perinatal therapists, using criteria like insurance, sliding scale, location, and specialties. You can also directly book a free assessment call from the Zencare site.
