Self Love Month:
All you need to feel your best starts with you.
Stretching or Yoga with controlled breathing helps with Focus and Clarity.
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
- 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.
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.