PFIT PFINDS

Healthy Sugar Substitute Makes Yummy Pre-Workout Recipe

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The following post is sponsored by FitFluential LLC on behalf of Built with Chocolate Milk.

maple syrupWhen you think of maple syrup, you probably think “PANCAKES”! A beautiful stack of buttermilk pancakes with warm golden brown maple syrup poured over melting butter, ready to be washed down with a glass of cold milk. At least that’s what I think of! However, there is a lot more to maple syrup than you think – and I think you’ll be very surprised to read what I have to share!

First surprise: 80% of the world’s maple syrup comes from Canada. If you want real maple syrup you need to make sure it is Canadian Maple syrup, which is unprocessed and 100% natural.

Second surprise: Did you know most leading pancake syrup brands do not even have maple syrup in their syrup? How crazy is THAT? They rely on high fructose corn syrup (which isn’t as healthy and has more calories than Canadian Maple Syrup). When I heard this, I had to go check it out for myself. (watch the video)

[youtube=http://youtu.be/4YIk6CjOdLI]

Third Surprise: Canadian Maple Syrup has fewer calories than honey (and a LOT more flavor too!). This is funny to me because I prefer maple syrup over honey in many recipes (like oatmeal and mashed sweet potatoes), but figured it was higher in calories. Maybe it’s because it’s called “syrup” and I just think high calories when I think syrup. Ironically, I found I use less syrup than honey because it has more flavor!

Fourth Surprise: Canadian Maple Syrup is high in anti-oxidants – and the darker the grade of syrup the higher in anti-oxidants it is. Check out the difference between Canadian Maple Syrup and other sweeteners.

Canadian Maple Syrup Versus Popular Sweeteners

maple syrup vs sweeteners

Pre-Workout Protein Rice Pudding

preworkout rice puddingI found this great pre-workout rice pudding, and I decided to tweak it to make it a little lower in calories and higher in protein. So, I put my thinking cap on and went mad-scientist in the kitchen. I replaced the flour with protein powder and the condensed milk with fat free milk. I reduced the amount of maple syrup (because I’m trying to make the yummy stuff last!!) and I topped it with a sprinkle of cinnamon and granola. Then I tested it out on my house guests. …and the verdict was “Wow! That is really good. Can I have a bowl?” So, I would say it was a success!!

Recipe
3 cups cooked rice
2 cups fat free milk
1/4 cup greek yogurt
2 scoops vanilla protein powder
1/2 cup Canadian Maple Syrup
1 tsp vanilla extract
1/4 tsp salt

rice puddingCombine all the ingredients, minus the greek yogurt and protein powder, in a sauce pan and bring to a boil. Once it begins to boil, mix in the yogurt and protein powder, reducing heat while mixing. Remove from heat and let it stand to thicken. Serve cold or hot. Makes 4 servings. 314 calories per serving.

Optional toppings:
Cinnamon
Raisins
Nuts
Granola
Fruit

Cooking With Maple Syrup

Maple syrup sweetener

Nano 4.0: The Perfect Gym Shoe

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The following post is sponsored by FitFluential LLC on behalf of Reebok.

REEBOK NANO4Reebok’s CrossFit Nano 4.0 shoes are not just for CrossFit enthusiasts. While the CrossFit community did help Reebok design the perfect shoe for their type of training, this shoe belongs in EVERY gym.

The 4mm heel to toe drop makes this shoe super stable, which is important when lifting weights – especially for leg day. That’s why the Nano is the shoe I wear every day I do heavy lifting, squatting or any other workout requiring balance or a good stable base.

Here is an example of my leg routine I did this week with my new Nano 4.0s!

LEG DAY

6 Sets of Prone Hamstring Curls
My weights:
2 Sets 50lbs
2 Sets 60lbs
2 Sets 70lbs

 straight leg deadlifts4 Sets of Straight Leg Deadlifts
15 reps at 95lbs (Steve was wearing his new Nanos too!)

4 Sets of Seated Hamstring Curls
15 sets of 60-80lbs
(going up each set, ending with 12 reps)

Leg Press4-5 Sets of Leg Press
30 reps (Starting with 2 Plates ending with 4 Plates)

4 Sets of 1-Leg Leg Press
20 reps – Starting with 1 plate, going to 4 plates
(shedding 1 plate after 10 reps)

Leg Extension4 Sets of Leg Extension
20 reps each
If you want to go up in weight each set,
you can go down in reps :)
FEEL THE BURNNNNNN! ;)

 

My Nano4 Review:

Reebok Nano4The first day I wore my new Nano 4.0s, I did an hour on the elliptical, an hour of legs and an hour of kickboxing. I have to admit, that was a little overkill on the first day of breaking in a shoe. I got a little blister around my ankle from the extra support they put in the shoe during kickboxing, but wore them again with no problems at all. While I wouldn’t go on a long run with them personally (because my feet do better with a little more arch support and cushion), I will use them for short runs, elliptical, plyos and weight training.

The upper part of the shoe is wrapped in a protective lightweight rubber mesh that adds more durability (great for rope climbing) and activities where the upper shoe may rub against another surface. The shoe’s sole grips the ground nicely, perfect for box jumps and plyos.

Aside from the practicality of the shoe in a fitness setting, the Nanos are the only tennis shoe I find myself wearing outSIDE the gym! Steve and I both wear them with regular clothes because they just look cool. Instead of a typical looking tennis shoe that looks like it’s only made for running, Reebok Nanos look stylish enough to wear with jeans or cute shorts. They are hands-down the most versatile tennis shoe on the market.

CLICK HERE to check out all the colors!

50% off Reebok TODAY ONLY!

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Reebok Outlet has taken 50% off all items for one day only. This is in addition to the already discounted prices!!!!!!!!!!!!!

50% OFF REEBOK SALEOffer: Reebok Outlet: 50% off all items!
Run Date: Wednesday, July 23rd ONLY
Promo Code: iSHOP

INCLUDES: Nano 2.0, ATVs, RealFlex, DMX SKY, ZigQuick, Reebok ONE shoes, Yoga apparel, Zumba Dance apparel and CrossFit Apparel.

Now’s your chance to stock up!

**This post contains affiliate links and I will be compensated if you make a purchase after clicking on my links.

 

Check out what’s in their outlet! (OVER 720 KILLER ITEMS)

ATVs – My trail running shoe

M40661_01

My favorite running shoe, the DMX SKY

DMX SKY

My favorite weight training shoe, the CrossFit Nano 2.0 (Hint: I have bought both guys & girls shoes to get the colors I want!)

crossfit nano 2.0

nano 2.0

My favorite workout shorts!!

Reebok board short

Steve’s favorite training shorts.

reebok boardshort

Here’s a video on the shorts I wear. You don’t have to be a crossfitter to appreciate these super comfy shorts that are great for lifting weights, doing kickboxing classes, running or any other activity that requires flexible comfortable attire.

[youtube=http://youtu.be/7c7EKJH4CSY]

TITIN TEST WORKOUT: Improve Speed, Power & Endurance

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The following post is sponsored by FitFluential LLC on behalf of Titin Tech. 

TITIN TECH COMPRESSION SHIRTWant to improve speed, power and endurance? Whether you are an athlete or a fitness enthusiast who likes a challenge, the Titin Test is for you! This workout is designed to work with the Titin Weighted Compression Shirt. But before you begin the workout, you need a marker. In other words, you need a number to beat.

The Marker

Do these exercises with no resistance.
60 seconds each, with only 30 secs rest.

#1 Pull Ups (Mark you reps)
#2 Push Ups (Mark you reps)
#3 Sit Ups (Mark you reps)
#4 Box Jumps (Mark you reps)

The Titin Test Workout

TITIN TECH WORKOUTAfter you are nice and rested, put your Titin weighted compression gear on and get ready to do the following exercises with no rest.

10 DUBS (Double Unders)
60 Seconds of Pull Ups 
10 DUBS (Double Unders)
60 Seconds of Push Ups
10 DUBS (Double Unders)
60 Seconds of Sit Ups
10 DUBS (Double Unders)
60 Seconds of Box Jumps

Complete 1- 3 Rounds

Follow The Video:

[youtube=http://youtu.be/Y4Y8TwUMoXk]

Do the Titin Test 2-3 times a week for 1-2 weeks. Then check your progress against your original markers. The more you train with Titin weighted compression gear, the more fit you’ll become. It’s only a matter of time before you will be faster, stronger and have more endurance. Keep good records each time you test against your marker.

Like what you see? CLICK HERE to fund your fitness and learn more (and get your own) Titin Weighted Compression Gear! Join the Titin team today!!

BIG SALE: Reebok Nano 2.0s (& Shoe Tips for Pain-Free Workouts)

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This post contains affiliate links and I will be compensated if you make a purchase after clicking on my links.

crossfit nano 2.0Out of all my Reebok shoes, the Nano 2.0s are still some of my favorite kicks of all time. The way the look, the way they feel, the way they perform – nothing compares. They are one of the few pair of tennis shoes that look great in the gym, but also look awesome with jeans, shorts and even capris.

I have so many people ask me about my nanos, but one of the common responses is they are never on sale. So I made a pact to tell you when they ARE!!

Today only, you can get your own pair of Reebok CrossFit Nano 2.0 in Nacho Orange (V51721) for just $55! These exact shoes are the last Nanos I purchased myself and I paid full price I might add! 

crossfit nano 2.0I should warn you. This item is limited in stock, and the sale only lasts one day, May 29th, so be sure to hurry and grab yours! Have fun shopping!!!

  ► Use Promo Code: NANO55

What’s a Nano? Nanos are not a running shoe, they are a cross-training shoe that are awesome for lifting, doing plyos, short sprints (or shorter runs), rope climbing and body weight exercises. These shoes ROCK!

Are Your Shoes Hurting You?

running painDid you know getting the wrong shoes can cause all kinds of odd body pain?

You can have knee issues, calf issues, painful ankles, hip pain and foot pain – all because you bought the wrong shoe for you OR you are wearing the right shoe for the wrong exercise! If you experience muscle or joint pain, the first thing you should try to try another pair of shoes. Whether they are old, or they just aren’t the right type of shoe for you (or the exercise), some pains can be eliminated simply by changing shoes!

Check out my latest article on Answers.com:
► 10 tips to shopping for tennis shoes

MORE FIT TIPS FOR RUNNERS & SHOE BUYERS:

► The Shoe Buyer’s Guide (HINT: it’s all about the sole!)
► A Simple Fix for Knee Pain
► Kick Heel Pain (Plantar Fasciitis)
How to Read Your Shoes

Be sure to subscribe if you want to learn more about killer fitness deals, helpful tips & fitness motivation!

GYM BAG: Prissy, Practical & Pretty

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Fivesse gym bag

I use my gym bag more than I do my purse! A matter of fact, I don’t even CARRY a purse during the week! A rely on my gym bag to carry all my belongings around. That is also why I don’t want to lug an ugly bulky manly bag from home to work to the gym or whereever!

So when I recently discovered Fivesse Home-Gym-Work Bag, I instantly fell in love! Maybe it was the soft pink accents. Maybe it was the cute tabs on all the pockets to help you organize your things. It could have been the pretty color combinations and patterns. When I try to pinpoint it, I simply can’t! I think it’s D: All of the above!

I got my bag with a matching garment bag for those times I need to have a nice change of clothes on a hanger instead of all bunched up in a gym bag. This was a super nice addition and perfect for any career woman or traveler. This bag would also be a fantastic carryon for those quick trips.

Here are some of the things I loved most about my bag:

Separate laundry pouch for wet clothes!
fivesse

Vented Shoe Pouch
101-02-01-10T

Straps to hold a yoga mat or towel
Fivesse

Clip for keys or gym key card
101-02-01-17T

Cool little gadget in the shape of their logo to wrap chords, organizing headphones or USB chords for charging iPods or iPhones.
101-02-01-14T

Not one, but TWO bottle holders!! This is great for me since I like to have a water bottle AND a spot for a travel mug, energy drink or protein shake!

101-02-01-19T

Love all the pockets! It makes me feel SO organized!
101-02-01-15T 101-02-01-13T

Tons of storage pockets for: 

  • class schedules/ipad
  • dirty clothes
  • glasses
  • gym card
  • gym toiletries
  • keys
  • lock
  • music
  • earbuds
  • phone
  • shoes
  • valuables
  • water bottle

4 Different Awesome Patterns: 

Fivesse101-04-01-2T
Fivesse101-03-01-1

Cost: $124
Garment Bag: $64

 

Best Armband for the iPhone 5

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PureMove Armband

The PureMove Armband is the best armband I’ve found made for the iPhone 5S/5. I got the opportunity to try it out this weekend on our group run with some of our bikini boot campers and members. Here’s why I was so excited about this armband!

One of my pet peeves is not being able to access my phone easily while running or working out at the gym. First, you have that stupid thick plastic barrier that not only holds your phone but it makes it extremely difficult to actually use the phone. Second, if you want to get the phone out of the case, it’s a challenge to get it out – especially if you are in a hurry. Lastly, once you get it OUT of the case, it’s a total pain to put it back IN the case without taking the whole armband off your arm.

With the PureMove Armband, I can easily navigate the touch screen – SOOO NICE! I was able to easily start and pause my RunKeeper app when I needed too (which was always a hassle). Not only was I able to navigate the touch screen better without the plastic barrier, but I didn’t have that annoying glare the additional plastic layer always gave my phone. The same tasks that took a minute or two to complete, now took me only 5-10 seconds. Less time struggling means more time sweating!!

vero beachSince I’m a picture-taking fool, I also enjoyed the ease of popping my phone right out of the case to take a quick snap shot of fun things along the way. Whether I want to take a pic of the sunset, scenery, funny sites or a pictures of gym members and friends, I don’t want anything to slow down my run. The PureMove Armband allowed me that freedom.

Have you seen Yes Man? That is SO me! hahaha :) I never go anywhere without a camera – and of course the iPhone is my camera when I’m on runs and I just love knowing I can capture the moment, even on my run!

[youtube=http://youtu.be/Ea1yl7CiT8A?t=28s]

Here are some of the photos I’ve taken on some of my runs. Burning calories is great, but making memories makes it even better! And now it’s even easier to do with the PureMove Armband.

 

40 Fitness Gifts for the Last-Minute Shopper

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40 fitness giftsIf you had a week like I did, where your husband is shot (yes, that actually happened!) and you had emergency surgery that left you on your back for 5 days (yes, that happened too!), you may be in a total frenzy to do last minute shopping the day before Christmas!

Here is a list of fit gift ideas for your fit (or hope-to-be-fit-in-2014) friends:

  1. Fitness Clothes (I love Reebok of course! I also just got some really pretty Lorna Jane stuff!)
  2. Gym Bag (I love LiveWell 360)
  3. Workout Gloves
  4. Wrist Wraps (I like PRwraps, great for heavy lifts)
  5. Activity Tracker (I like Polar Loop, which connects with a Polar heart rate monitor)
  6. Fun Socks (You know how I love me sum socks!)
  7. Compression Socks or Arm Sleeves (I like Zenzah)
  8. Colorful Shoe Laces (Target & shoe stores often have them)
  9. Sporty Head Bands or Hair Ties for the girlies
  10. Gym Membership (at the Max of course if you’re local!)
  11. Gift Certificate for a Massage
  12. Gift Certificate for a Boot Camp or Personal Training
  13. Protein Smoothie gift card at your local gym or smoothie shop
  14. Gift Card to GNC (who wouldn’t LOVE that?!)
  15. Sports Bottle
  16. Straps (to help grip support for heavy lifts)
  17. Weight Belt
  18. Gift Certificate for an annual LiveExercise membership (online workouts)
  19. Shoe Freshening Balls (put in shoes or gym bag)
  20. Tennis Shoe Cleaner (I love Reebok’s cleaner)
  21. iTunes Gift Card for new music
  22. Yoga Mat
  23. Yoga Blocks & Straps
  24. GymBoss Interval Timer
  25. Balance Ball
  26. Yurbuds Earphones (the BEST! at Best Buy)
  27. iPhone Arm Band
  28. Bodylastics Resistance Bands set
  29. Protein Shake Mixer Bottle (at GNC)
  30. Food Scale
  31. Blender (for protein shakes)
  32. Juicer
  33. Smoker or Grill (a protein eater’s must)
  34. Dehydrator (for making homemade beef jerky & dried fruit)
  35. Diet cook book (shop Books-a-Million)
  36. Reebok Nano 2.0 shoes for cross-training (my favorite!)
  37. Gym Towel
  38. Water Bottle Belt (for long distance runners)
  39. Lunch Sack & Tupperware for dieters
  40. Fitness Magazines (great for motivation & stocking stuffers)

twas the night before christmas 2014

No Coffee No Workee: 8 Coffee-Calorie Saving Tips

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coffeeI flipped out over this tank! It’s the perfect Christmas gift for your favorite coffee loving friend! Or, if you are like me, and a major coffee lover, you can just buy it for yourself! Or maybe you are also like me and, when you go Christmas shopping, you say “One for you, One for ME!” (I know, I’m awful!! They are too cute to resist!!)

I know I just blogged about my other tank I just got that said “I don’t sweat, I sparkle” and you might be thinking I’m now on Ruffles with Love’s payroll, but I’m not. I just think there stuff is so stinkin’ cute – AND, I know how hard it is to buy for some people so I figured you’d enjoy fun fitness gift ideas!

If you are a coffee lover, here are some tips to save extra calories so you can enjoy your cup of Joe without it expanding your waistline.

8 Ways to Save Coffee Calories:

1. Use flavored coffee. Trade high-calorie flavored syrups and creamers for delicious flavored gourmet coffee.

2. Cut the cream. If you can’t do without cream, cut it with skim or whole milk to save calories.

3. Lighten Up. It’s difficult for a person who likes a little coffee with their cream, to become a person who drinks coffee black. However, if you slowly wean yourself of heavy creamer, your taste buds will have time to adjust.

4. Make it mild. Stronger coffees require more cream to soften the intensity of the bitter flavor. If you go a little more mild, you may be able to go mild on your creamer too.

5. Pick only one – coffee or coffee cake. It’s hard to pass up the muffins and coffee cakes when you order your starbucks, but the reality is – that coffee you are ordering IS your treat. Don’t double your mistake by ordering two high-calorie treats.

6. Go small. Many times we order a large coffee just because it’s only a few cents more. Then we find ourselves gulping down the last few cold sips just because we don’t want to waste what’s left. Order small coffees for a small waistline.

7. Skip it. I don’t know about you, but meeting a friend at a coffee shop is the go-to thing to do. Half the time I really don’t even want a coffee. Yet, you bet your socks I’ll order one – just because. The last time I was tempted, I ended up ordering an unsweetened tea instead. It was refreshing and yummy and I didn’t leave with regret and the need to do 3 extra miles of cardio to erase one drink.

8. Limit the high-calorie treats to once a week. Just because it has coffee in it, doesn’t mean you should have it every day like your daily morning coffee. Treat fancy frappuccinos as if it’s actually a treat. Fancy coffees can have as much calories in an ice cream – and if you are dieting, you shouldn’t have ice cream every day either.

Popular Coffee Shop Calorie Chart

COFFEE Calories
Espresso 0
Coffee 5
Coffee with Splenda 15
Coffee with Skim Milk 15
Coffee with Skim Milk and Splenda 25
Coffee with Milk 25
Coffee with Sugar 60
Coffee with Cream 60
Coffee with Skim Milk and Sugar 70
Coffee with Milk and Sugar 80
Cappuccino 80
Mocha Coffee 110
Coffee with Cream and Sugar 120
Latte 120
Cappuccino with Sugar 140
Mocha Coffee with Cream 170
Mocha Swirl Latte 220
Dunkaccino 230
Vanilla Chai 330

 

Twitter handle: @RufflesAndStuff  
Facebook page: https://www.facebook.com/RuffleswithLove
Ruffles With Love Website: https://www.etsy.com/shop/RufflesWithLove?ref=pr_shop_more

Shipping Time/Info for Christmas:

All orders by 12/15 guaranteed by Christmas. All orders after 12/15 that are needed for Christmas need to request that in the notes.

PfitBlog Readers get 10% off with code PFIT10!!! WOOT!

Custom Reeboks Give-a-Way and Black Friday $avings

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FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

Win YourReeboks – Custom Shoes Designed by YOU!

grey and pink nano 2.0Check out the Black Friday Deals, including discounts on Nano 2.0s and BOGO specials!!
…..AAAAND ENTER HERE to WIN a Gift Card to create your very own custom Reebok shoes!!!! Just tell me what your favorite Reebok product is and I will announce the lucky winner Monday! 

Here is one of the custom Nano 2.0 shoes I’ve designed.
CLICK HERE to design your own shoes!

KILLER Black Friday Weekend Offers: 

Reebok Nano 2.0’s for $75.00 with the promotional code “NANO”

20131126_RBK_BlackFriday_02

Nano 2.0 Product Information

The next generation Reebok CrossFit Nano 2.0 is here! You the community have asked for more flexibility and breathability while maintaining stability in your footwear. The same low profile platform balances cushioning and low-to-ground feel so you can stay quick, safe and comfortable through the toughest of WODs.

Reebok Nano 2.0

• Breathable mesh upper for added ventilation
• Low-cut for added mobility, upper designed for lateral support and stability
• DuraGrip print along the toe cap makes it durable for a longer use
• High abrasion rubber outsole for improved durability
• Full length low profile with EVA midsole for cushioning and low-to-ground feel
• Forefoot flex grooves for added flexibility

Buy any apparel item, get a second 50% off. Code: “BOGO”
20131126_RBK_BlackFriday_03

Runs 7:00pm on Thanksgiving through Sunday, December 1st on www.shop.reebok.com.

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