Get Rollin’ on National Foam Rolling Day!

Get Rollin’ on National Foam Rolling Day!

Foam rolling has become a popular tool among fitness enthusiasts and athletes alike, and for good reason. This simple yet effective practice can help improve your fitness, relieve muscle soreness and tension, and even reduce the risk of injury. So on this National Foam Rolling Day, let’s take a closer look at the benefits of foam rolling and how you can incorporate it into your routine.

What is foam rolling?

Foam rolling is a self-myofascial release technique that involves using a foam roller to apply pressure to different parts of your body. The goal is to help release tightness and tension in your muscles and connective tissue, also known as fascia.

Why foam rolling is good for your fitness

1. Reduces muscle soreness and tension
Foam rolling can help alleviate muscle soreness and tension after a workout. When you exercise, your muscles can become tight and sore due to the buildup of lactic acid and other waste products. Foam rolling can help break up these knots and increase blood flow to the affected area, which can speed up recovery time and reduce soreness.

2. Improves flexibility and range of motion
By releasing tightness and tension in your muscles, foam rolling can also help improve your flexibility and range of motion. This can be especially beneficial for people who sit for long periods of time or engage in activities that require repetitive motions, as these can lead to muscle imbalances and restricted movement.

3. Reduces the risk of injury
Regular foam rolling can also help reduce the risk of injury by improving your body’s alignment and correcting muscle imbalances. By releasing tightness and tension in your muscles, you can help prevent overuse injuries and joint pain.

How to foam roll

To foam roll, you’ll need a foam roller, which you can find at most fitness stores or online. Here’s how to get started:

  1. Choose the area you want to foam roll, such as your quads, hamstrings, or back.
  2. Place the foam roller on the floor and lie on top of it, with the roller positioned underneath the area you want to target.
  3. Slowly roll back and forth over the foam roller, using your body weight to apply pressure to the area.
  4. If you find a particularly tight or sore spot, pause and hold the pressure on that area for 20-30 seconds.
  5. Continue rolling for 1-2 minutes per area.

Foam rolling can be a bit uncomfortable at first, but the more you do it, the easier it becomes. Just remember to breathe deeply and relax into the pressure, rather than tensing up.

Treat yourself to some foam rolling and relaxing time

Foam rolling can be a great way to give yourself some self-care and relaxation time, especially after a long day or workout. So go ahead and treat yourself to a foam rolling session, and share your experience with your friends on social media using the hashtag #NationalFoamRollingDay. Your body will thank you!

Get Fit Faster – The Truth About HIIT

Get Fit Faster – The Truth About HIIT

Getting fit is a journey that requires dedication and commitment. While there is no one-size-fits-all approach to achieving fitness, there are some effective methods that can help you reach your fitness goals quickly.

High-Intensity Interval Training (HIIT) is a popular and effective method of exercise that has been gaining popularity in recent years. HIIT involves short bursts of intense exercise followed by periods of rest or low-intensity exercise. The goal is to get your heart rate up and keep it there, which can help you burn more calories and improve your cardiovascular health.

Research has shown that HIIT can be a fast and effective way to get fit. A study published in the Journal of Obesity found that HIIT was more effective at reducing body fat than moderate-intensity continuous exercise. Another study published in the Journal of Sports Science and Medicine found that HIIT can improve cardiovascular fitness and increase VO2 max (maximum oxygen uptake) in a shorter amount of time compared to moderate-intensity continuous exercise.

The beauty of HIIT is that it can be done with almost any type of exercise, including running, cycling, rowing, or bodyweight exercises like burpees or jump squats. The key is to push yourself during the high-intensity intervals and give your body enough time to recover during the low-intensity periods.

Here’s a simple HIIT workout you can try:

Warm-up: 5 minutes of light cardio (jogging, jumping jacks, etc.)
High-intensity interval: 30 seconds of sprinting
Low-intensity interval: 30 seconds of walking
Repeat the high-intensity and low-intensity intervals for a total of 10-15 minutes
Cool-down: 5 minutes of stretching
Remember to listen to your body and start slowly if you are new to exercise. You can gradually increase the intensity and duration of your HIIT workouts as you become fitter.

HIIT is a fast and effective way to get fit. It can help you burn more calories, reduce body fat, and improve your cardiovascular health in a shorter amount of time compared to other forms of exercise. Incorporating HIIT workouts into your fitness routine can help you achieve your fitness goals quickly and efficiently.

Unlock these Hidden Benefits of Stretching

Unlock these Hidden Benefits of Stretching

Stretching has many benefits for the body, including:

  1. Improved flexibility and range of motion: Stretching regularly can help improve your flexibility and range of motion by increasing the elasticity of your muscles, tendons, and ligaments. This can help you move more freely and easily.
  2. Reduced risk of injury: Stretching can help reduce the risk of injury by warming up the muscles and increasing blood flow to them. This can help prevent strains, sprains, and other injuries.
  3. Improved posture: Stretching can help improve your posture by lengthening tight muscles that can cause poor alignment and postural problems.
  4. Reduced muscle soreness: Stretching can help reduce muscle soreness after exercise by increasing blood flow and reducing muscle tension.
  5. Improved circulation: Stretching can help improve blood flow to the muscles, which can help improve circulation and nutrient delivery to the tissues.
  6. Reduced stress and tension: Stretching can help reduce stress and tension by relaxing the muscles and promoting a sense of relaxation and well-being.

Overall, incorporating stretching into your daily routine can have numerous benefits for your body and mind, helping you stay healthy and active for longer.

Mind Body One Workout + Nutrition Tips

Mind Body One Workout + Nutrition Tips

Welcome to the launch of the three part Mind Body series. Our Nutritionist and Personal Trainer designed a simple three part workout and nutrition series.  The purpose, to use Nutrition and Training guidance to maximize your energy and vitality in your every day life. This blog is meant to give you a sneak peek at part 1, we will email the full series to our August subscribers.

We welcome all fitness levels as there are modifications for beginner to advanced. If you are feeling stagnant or are needing to gain energy to increase stamina in your everyday life, we have the tools to turn that around. You will need some superfood packed Fit Snacks and the guidance of our Nutritionist and Personal Trainer. Sit back, enjoy a Fit Snack and prepare to bring your body into balance with an awesome workout and some stretches.

Wholesome food made with real ingredients. This is the place to start.

Mylk Labs Oatmeal Cups are perfectly balanced with real food ingredients. Each cup is not only satisfying, but crave worthy. 100% coconut sugar sweetened, grab & go oatmeal cups that use a unique roasted ground almond & oat base. Only 6 ingredients or less. Our Nutritionist loves these cups because they are low in sugar and high in the nutrients we need most.


Code: MYLKLABSFIT15 for 15% off  Expires: 9/01/18 redeem at

A perfect balance of flavors. The names alone will inspire you.

Toasted Coconut and Cinnamon | Roasted Hazelnut and Cacao | Almond and Himalayan Sea Salt

Just add fruit for a fun cup of all the things you love in the morning! The beauty of Mylk Labs goes far beyond the cup into every single ingredient and the flavors are so deliciously simple you can add pretty much any fruit or tasty topping you want.

and there’s your pre-workout snack or breakfast on-the-go!

Stretching before the workout!

This is the time to calm your mind and prepare physically and mentally. Set the intention to workout mindfully. Focus on perfect form and connect with your breathe to benefit your body and mind. To start with a well balanced workout we need a pre workout stretch. This short bout of active stretching is designed to fully prepare your body for the every exercise. Never underestimate the pre workout stretch. With the perfect fuel you should be feeling energized. Now stretch and get in the zone.

Workout o’clock

Here’s a fun and functional circuit to get you moving! It is designed to full body strength and balance. When these exercises are performed in a circuit they are highly effective in burning fat and building lean muscle. Sign up for our News Letter and we will send the upcoming 3 part series with beginner and advanced level modifications from our Trainer.

A portion of the workout in Part One of the Mind Body series. Sign up for our mailing list here just scroll down and enter your email for this free 3 part series.

You have to be filling hungry after that 15 minute killer circuit. Here’s your post workout drink and snack bar! Snacking does not get any cleaner or more purely delicious than this.

Drink! LYNQ and fall in love.

Here’s a little LYNQ education. LYNQ stands for Love Yourself Unconditionally! If there is one way to love yourself it is by feeding your body the best the fuel it can receive and that’s exactly what LYNQ is. This is the healthiest smoothie we could find, a powder that allows you to add pure and delicious organic fruits and vegetables right to your favorite smoothie.

Code: FIT25 for 25% off Expiration: 8/31/18 redeem at

More than a bar, it’s a way of life, Freedom Bar.

All natural simple ingredients. No added sugar. Dairy free, gluten free, soy free, Kosher, Vegan, Non- Gmo. Plant based nutrition, with no additives or preservatives.

At Fit Snack Freedom bar has everything we look for in a healthy snack.   This is a bar your body actually needs. Perfectly balanced plant based nutrition and every single ingredient is recommended by our Nutritionist. Stock up on every flavor, you’ll be doing yourself a favor.

Apple Cinnamon | Peanut Butter | Raisin Almond | Chocolate Cocoa

Code: FitFreedom for 20% off Expiration:11/01/18 redeem at

Stretch it Out!

Training specific stretches from part One of the Mind Body series. Enjoy!

Sign up for our FitSnack to receive the full Mind | Body series. We are sending out Mind Body part One during the month of August.

You will have detailed training instruction for every move from our Certified Personal Trainer. Nutrition tips from our Nutritionist to help you kick unhealthy habits. If you are a beginner or advanced you can count on modifications. It is important to listen to your body on your journey of health and wellness and we hope to inspire that.

The first part of the series will be sent to your email in August if you are subscribed to Fit Snack. Part two and three coming in September and October. Join our community, we promise it just keeps getting better!

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