nutritionist | Fit Snack

Mind Body | Part II

by Anita Muniz | Sep 7, 2018 | Uncategorized

Welcome to the launch of part two 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. Here you will find part two along with a sneak peek at the September Fit Snack box! 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.

Nothin’ But Foods Introducing Nothin’ But Granola Cookie Bites and Snack Bars. Simple wholesome ingredients, functional, with crave-worthy taste! GLUTEN FREE, NONGMO with no Artificial Sweeteners!

Gluten free and guilt free snacking with each snack under 200 calories

Discount Code: FitSnack25 for 25% off + free shipping if purchase over $40 Expiration: 10/31/18 redeem at nothinbutfoods.com

A perfect balance of flavors. Indulgent tastes with healthy ingredients.

Chocolate + Coconut + Almond | Ginger + Lemon + Cashew | Peanut Butter + Chocolate Chunk | Cherry + Cranberry + Almond

There’s your pre workout snack!

**FoodsAlive** Lemon Chia Crunch Power Snackers Lemon Chia Crunch Power Crackers are a mix of nutrient-rich almonds and walnuts, flax and sunflower seeds, and reishi mushrooms blended with maca, lucuma, coconut, vanilla, and lemon. With superior taste, texture, and clean plant-based organic ingredients, everyone will love our new vegan power crackers.

And there’s your mid-day snack! Now to get to this workout.

Pre workout Stretches!

Time to focus your mind and prepare your body. 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. _________________________________ Quick Pre Workout Active Standing Stretch 3 min With each movement breathe deeply for 3 breaths Neck stretch – half circles, right shoulder to left shoulder Shoulder Rolls – Roll shoulders forwards and backwards Side Body Stretches – Reach arms high, keep core long and bend to one side then the other Right arm over head – tricep stretch, left hand on right elbow light pressure. Left arm over head – same for opposite side _________________________________

Game Time! Here’s the workout…

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. Full Body 15 min Circuit Push Ups – alternating leg lifts, lift 1 leg as you lower and switch Ice Skaters – 1-2 ft jump land balancing on one leg and reach, switch Staggered Arm Push Ups – 1 hand below chest, 1 hand above chest Slow Hip Bridges – knees directly over ankles Downward Dog Push Ups – downward dog, heels on the floor, hips high Single Leg Deadlifts – hold a small weight or heavy book This is a portion of the workout in Part Two 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 protein snack and more protein ;)! Snacking does not get any cleaner or more purely delicious than this.

Eat Wicked Cutz Jerky! The question is Turkey, Bacon or Beef?

You have all of the high protein jerky options you need with Wicked Cutz. Here’s a little Wicked education. Wicked was started by a body builder.

Snack creator American Body Builder and 2x Arnold Class Winner, Branch Warren.

If that’s not motivating we don’t know what is.

**Shrewd Foods Protein Crips | Baked Cheddar** Satisfying delicious taste and crunch without the fat, carbs or sugar. 14g Protein per serving.

Code: FSB15X18 for 15% off Expiration: 12/31/18 redeem at shrewdfood.net

RX Bar they make protein bars and other things. Introducing RX Nut Butters.

The nut butter that’s more than nuts – 9g protein, delicious flavors, no B.S.

Peanut Butter | Almond Butter | Maple Almond Butter & more high protein snack essentials!

Code: FitSnackRX18 for 20% off Expiration: 11/31/18 redeem at rxbar.com

Stretch it Out!

Training specific stretches from part One of the Mind Body series. Enjoy! _________________________________ Quick Post Workout Sitting Stretch 3 min Sitting Butterfly Position – straighten back 3 deep breaths Right leg extended – straighten back to set and lean forward slightly, 3 breaths keep back straight. Left leg extended – same for opposite side Right arm over head – tricep stretch, left hand on right elbow light pressure. Left arm over head – same for opposite side _________________________________

Sign up for our FitSnack box to receive the full Mind Body series. We are sending out Mind Body part One and part two during the month of September.

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!

Mind Body One Workout + Nutrition Tips

by Anita Muniz | Jul 27, 2018 | Food for thought, Healthy Foods, snack, Snacks, Uncategorized, Workout

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.

NO REFINED SUGAR, NON-GMO, VEGAN and GLUTEN FREE!

Code: MYLKLABSFIT15 for 15% off Expires: 9/01/18 redeem at www.mylklabs.com

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 www.lynqlife.com

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 www.freedombars.com

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!

Fit Life Hacks

by Anita Muniz | Apr 12, 2017 | Food for thought, Healthy Foods, Partner, Recipes, Uncategorized

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!

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.”
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.”
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