Category Archives: Food & Supplements
Busting the Plateau: Chat Tonight
COME JOIN US!
I wanted to invite you to join me tonight, with GNC & the FitFluential team, for a Twitter Chat on using supplements to help best plateaus and sculpt muscle. Many of you have already read some of my reviews on Genetix HD (if not, the links to the blogs are below).
This is a great chance to talk to several people who have been trying them out and drill them with questions. I hope to see you tonight!!
April 4th, 2012, 8:00pm EST. Hashtag: #genetixHD
Never done a twitter chat before? Here’s the easiest way to join the conversation:
Sign in to TweetChat. Choose the hashtag to follow (#GenetixHD). Join the conversation! It automatically will add the hashtag every time you post! See you there!
MY REVIEWS ON THIS PRODUCT:
Supplements: Don’t Waste Your Time & Money
META-IGNITE: My Motivation Pill
Product Review: GenetixHD – Ignite, Sculpt & Burn!
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Berry Key Lime Pie Protein Shake
Today, I procrastinated and didn’t run until after 10am.
My punishment: The Sun.
There are always repercussions for poor decisions. I got what I deserved. Luckily, some of my neighbors’ sprinklers were on so I got to run throw them to cool me off.
My reward: My Shake.
There is nothing better than a crisp cold shake after a muggy hot run!
Today’s creation…
BERRY LEY LIME PIE
1 cup fat free milk
a nice long squeeze of Nellie & Joe’s Key West Key lime Juice*
1 cap of butter extract
1 cap of coconut extract (for a tropicalicious taste)
6+ black berries
1 scoop Designer Whey Vanilla Praline protein
1 cup ice
Optional: 1/4 sheet of graham cracker (add last so it doesn’t blend all the way)
*Amount of key lime juice depends on how tart you like it.
252 calories, 28gms of protein
Key West Here I Come!!! YUM!
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PROTEIN SHAKES: Who’s Behind the Straw
There are a lot of people that take supplements, but it seems most people think of bodybuilders and athletes first when they think of drinking protein shakes – and there’s no one who knows protein better than Designer Whey.
As the #1 protein brand since 1993, they were around during the peek of spandex and body building, and they are thriving here and now – and fitness looks a lot different than it did 20 years ago. With the informative world wide web, people are more educated than ever and more aware of their need for protein in their diet. With this knowledge, protein has become a part of many people’s lives – and if I have to guess, most of them aren’t bodybuilders.
Of matter of fact, I’d guess they are moms, dads, runners, surfers, cyclists, health nuts, fitness newbies, experienced athletes, youth, seniors and basically every body type, age and race. My guess is there is no one Designer “way”. All of us Designer Whey fans (follow them on Facebook) use Designer Whey OUR way – and are loving it!
As a protein supplement enthusiast myself, I’m constantly looking for fresh new recipe ideas, so you can imagine my excitement when I discovered Designer Whey’s shake recipe page! YAYYYYY!!! Ingenious! Whether you use Designer Whey or another brand, you can start mixing it up like a pro with some of their creative yummy ideas. And, if I had to guess, I bet many of you have some great ideas too!!
In search for more great ideas, I asked what flavors and recipes my facebook friends liked and how they mix it up at home. Below are just a few of the first posts. Join the protein party and help us shake things up by sharing your recipe or favorite protein shake fix mix below! I’ll be doing a follow up blog to showcase YOUR recipes, blogs, web pages and/or personal profiles!
FACEBOOKERS SHAKING THINGS UP:
Melissa Henderson Chocolate protein powder- syntha 6 from BSN-with frozen banana, strawberries and peanutbutter 
Christopher Borders GNC Wheybolic Extreme 60 CHOCOLATE
Patti Ambrosia McLean 8oz almond milk, body by vi shake mix (im sure whey mix would work) 1T instant coffee, ice and 1T baking cocoa. DELISH.
Ed Meade I have soooo many, but Butterfinger is probably my tops!
Jenee Simons Blueberry with ViSalus
Kristina Smith Davis Baked oatmeal! 1/2 cup whole oats, 1/2 scoop chocolate protein powder, 3 egg whites, 1 cup water, pinch of baking powder and 1-2 teaspoons of cinammon. I usually add 1/2 cup blueberries and sometimes a few pecans, but you can get really creative with your add-ins. Bake it in a preheated 350° oven for 25 minutes and presto! So good I sometimes have it twice a day!
Renee Bissonnette Langlois Kristina, that sounds yummy…maybe sunday for breakfast. vanilla for the protein powder and then the mix ins of raspberries, blueberries and honey.
Ingrid De Groot Suichies · Friends with Alfonso AngryTrainer Moretti
Muscle Milk Vanilla mmmmmm …….. My reward after a workout!
Emily Gibbons Chocolate GNC wheybolic 60, natural peanut butter, and honey, skim milk, ice. Yumm.
Tammie Huff ISO 100 chocolate with a scoop of Myofusion Bananna Cream and a tablespoon of PB2!!!
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Supplements: Don’t Waste Your Time & Money
Some of you are probably all ready to LASH out at me just after reading my title alone! Get your panties out of a wad. I don’t mean supplements are a waste of time and money. What I mean is they CAN be! YOU can easily waste your time and money on supplements if you aren’t doing YOUR job.
Supplements Require Team Work
“If you aren’t ready to work, you might as well take the money you want to spend on supplements and flush it down the toilet. You’ll end up just as poor, with less work, and get the same results: the same old out-of-shape body.”
I’m currently on GNC’s GenetixHD, which I love. However, just because I’m popping some pills and gulping down a re-workout drink doesn’t mean I’m going to get results without doing my part.
This is a partnership. My supplements have a job and I have a job. We are working together for the same goal. If I don’t do my share, I can’t expect results.
GNC’s GenetixHD products rock – if YOU rock.
How can you expect increased energy to result in fat loss if you sit on your butt?- How can you expect CLA to support a healthy body composition if YOU aren’t working to improve your body composition?
- Why work to protect muscle cells when you aren’t training muscle cells?
- Why take Meta-Ignite to boost calorie burn before, during and after a workout if you don’t actually “workout”.
- You can’t expect to start seeing abs if you aren’t sculpting abs, and burning off the fat covering them, with cardio. (I could go on and on)
Time to Supplement
Seem like common sense to you? I would expect so, however, MANY people are looking for that magic pill or easy way out – and I’ve got news for ya: “It doesn’t exist”.
When is it time to incorporate supplements in your routine? When YOU are ready to do the work you need to do to get the MOST out of those supplements. Otherwise, stick to vitamins, because that is piratically the only pill you can pop that doesn’t require work to get results!
“Supplements are made to SUPPORT your program, not BE your program.”
Supporting Results with Diet:
My Rules:
- Stick to 100-150 calorie snacks
- Aim for 300-400 calorie meals
- Eat 5-6 times a day
- Eat no closer than 2 hours apart (seems easy until you finish dinner and find yourself staring in the pantry 30 minutes later! ha!)
- Get a minimum of 100gms of protein a day
- Limit drinking calories (coke, alcohol, coffee (creamers), high-cal shakes)
My foods:
White meat, dark green vegetables, oatmeal, grits, long grain rice (sparingly), Chobani greek yogurt, Designer Whey protein bars (for snacks), Smart Ones Satisfying Selections steamers (they ALL are high in protein), Uncle Ben’s Basmati Rice (this is the only 90-second rice that doesn’t taste like it’s drowning in preservatives – plus basmati is one of the lower-glycemic grains), almonds – and my absolute favorite night-time snack, 100-calorie popcorn.
Supporting Results with Exercise:
Cardio: No less than 30 minutes of cardio, at one time, as often as I can squeeze in. Ideally 5 days a week. (being careful not to REPLACE the calories burned with food)
Weights: Lift heavy and hard a MINimum of 4 days a week. The more I can train, the more results I can expect. (being careful to support muscle development with supplements)
My supplements: Everything I’m currently taking and enjoying!
Designer Whey Protein or
Amplified Whey 60 Protein
GNC GenetixHD™ Physio-Burn™
GNC GenetixHD™ Pro-Sculpt™ – Fruit Punch
GNC GenetixHD™ META-IGNITE™
Kre-Alkalyn 1500
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
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Designer Whey Bars Gone!?
As a fitness professional, I have the privilege to try all kinds of new products – well, I WOULD have a chance to try all kinds of fitness products …if Steve didn’t get his grubby little hands on them first! ha!
Last night, around 2:00am in the morning, I could hear Steve getting back in bed after, what I knew to be, a trip to the kitchen. Then I smelled a sweet chocolatey smell. In that very moment, I realized he raided my Designer Whey protein bar stash.
OUR CONVERSATION:
Secretly smirking, I said, “how was the protein bar?”
He giggled like a 5 year boy and replied “yummyyyyyy”.
I followed with, “make sure you leave me some so I can sample all the flavors and tweet which ones I like”.
He replies “um… that maaaay be a problem. Maybe insteaaad, you can tweet that your husband liked them sooooooooooo(said in a very high little voice)ooooooo much, that they were aaaaaaaaaall (still in that high pitch little-boy voice) gone before you could try them all. YES! That think that would be a GREAT tweet!
He continued, “I like me some Designer Whey protein bars! Boy are they yummy in my tummy!” again, in that little boy voice, as if trying to make sure he sounds so cute he doesn’t get in trouble. And, I’m afraid it worked. Little Devil!
MORAL OF THE STORY:
That little booger ate them all! I only got to have one! The moral of the story is, Designer Whey protein bars were a hit at our house. Steve said he liked the Double Dutch Chocolate the best – but then again, I wouldn’t know! ha! Looks like I’ll have to hit a GNC and pick up some more bars so I actually try them all myself!! I better find a better hiding place!
This was all that was left of the 160 calorie Designer Whey bars with 10gms of protein on the kitchen table. They are a perfect little snack ….if I still had them to snack on!
DIET TIP: If you wake up in the middle of the night hungry, celebrate! That normally means you whizzed right through your calories and your metabolism is on FIRE! A small snack like this protein bar or a hand full of almonds normally will kill the hunger. Typically, something with a little fat will keep you full longer.
Next on my list to try: Designer Whey’s Protein 2GO!
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META-IGNITE: My Motivation Pill
If only we could take a motivation pill. Well, maybe you can.
When people talk about having a slow metabolism, they are normally talking about overall energy level. They aren’t referring to how fast their hair or nails grow, or how quick they heal. Most people don’t even know their Basal Metabolic Rate (calories we burn at rest). All they know is how tired they are or how they don’t feel like doing much – especially exercise.
Before I go any further, a person who feels they have a slow metabolism may actually have the same BMR as someone that seemingly has a high metabolism. I think the biggest issue is someone with a “slow” metabolism is more likely to drives past the gym on the way home from work and plop down on the couch. But if they DID go to the gym, they would burn as many calories as anyone else their same weight.
So with that in mind, what if you could get a little boost so you were more likely to workout? This is when a thermogenic is helpful.
People often ask me about fat loss supplements. Some people just want to take a pill, but the pill itself isn’t going to transform your body. However, a pill can give you the edge you need to feel like working out – and work out harder than you normally would.
I’m currently taking the GNC’s GenetixHD line. I don’t normally take supplements, aside from protein and creatine – but when I need a boost, I can definitely tell a thermogenic gives me exactly what I need to take my workouts to the next level. Sometimes, it just helps me just to GET to the gym on those days I want to skip my own workout and plop down on the couch.
Here is what thermogenics do for me:
1.) They give me energy. Most thermogenics have a blend of energizing ingredients. Similar to having a really good cup of powerful coffee, sometimes it’s just what I need to get moving. However, a good thermogenic won’t give you short-lived energy like a cup of coffee, but will give you lasting energy that will help you through the entire day.
2.) They help me focus. It’s not that they give me a special ability to focus my mind, but when I’m spending the time, money and energy on supplements, I am a lot less likely to throw it away by skipping workouts or blowing my diet. It gives me a sense of purpose for each day. Each time I take my supplement, it is a physical reminder that I am working toward a specific goal.
3.) They give me a mental edge. Not only do the energy enhancing ingredients help me to be mentally sharp but, when I take a fitness aid, I mentally feel like I’m getting the support I need. Although supplements do physically help, just knowing I’m doing everything I can to get the best results gives me mental encouragement too.
4.) They give me results. GenetixHD is riddled with natural ingredients to boost results. For instance, although Green Tea Extract isn’t that powerful by itself, mixed with other key ingredients, scientists say it can boost your metabolic rate by 4% – and that is just the effects of Green Tea. Although 4% may not seem all that high at first glance, if you combine that small improvement with other small improvements from other effective ingredients, along with improved workouts – obviously I will get better results than if I didn’t use them.
If you’ve been dragging your feet lately, or just need to draw a fresh line in the sand for a fresh start, maybe adding a thermogenic to your fitness program is just want the trainer ordered!
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
100 Calorie Snacks REAL People Eat!
Fitness magazines are always featuring healthy foods for under “whatever” calories – but how often are you disappointed in what they are saying? Although there are definitely times the suggestions are OK, there are many times I’m thinking “Oh yeah, I’ll just whip that 25-ingredient snack right up. NOT!” Or maybe the snack is more like a tasteless piece of cardboard with some light Ranch dressing on it – or it’s a vegetable I’ve never even heard of!
What better way to get REAL ideas than from REAL people who are living to get fit each and every day? So I called on my friends at FitFluential, fit peeps varying from fitness professionals to people on their own personal fitness journey. I asked them to share their favorite 100 calorie food/drink. PS: I didn’t say it had to be healthy – it just had to be worth it!
My Findings? Well, let’s just say the answers are a LOT more simple than you’d think. A snack doesn’t have to be complicated. A snack serves one primary purpose – to keep fuel in your tank so you keep burning calories and have energy. Most people freeze up when they are trying to figure out how to snack at work or how to eat 5-6 times a day. “I’m too busy to eat”, they say. Many of the snacks listed in this blog are great on the go. Read on and learn from the best! Read the rest of this entry
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PFIT NEWS: Who’s the Street QUEEN now!?
My Vlog on Street King energy drink from GNC
I was the first in our city to get 50 Cent‘s Street King (Oh Yeah!) from our local GNC. Here’s my vlog on this brand new exciting and unique energy drink to hit shelves! Go “Fiddy”! 
I just tasted StreetKing for the 1st time and I have to admit, it was pretty smooth! Most of these shooters taste like crushed aspirin in sugar water, but this was much more palatable and now I’m just waiting for it to kick in to have a KILLER workout!!! I think I just found a great way to get jacked before I “get jacked” haha!
Who’s 50 Cent? Read the rest of this entry
10 Must Have Grocery Grabs for Healthy Peeps On the GO!
So you want to eat healthy and lose a few pounds but you don’t have time to really look things up and see how many calories in everything you eat. Well, I’m here to help. ALTHOUGH not looking up calories while on a “eating budget” is like writing checks without looking at a price tag, I can at least give you a few “good buys” for those times you just need a go-to quick and easy snack or meal.
“If you fail to plan, you plan to fail”.
One thing I know is if I don’t shop smart, I won’t eat smart. Although I’d love to cook fresh meals and snacks, that’s not always realistic. So, it’s important to keep your needs in mind and be prepared to fuel your body when life forces you to eat on the run. Here are a few items that are always on my shopping list so I have something quick when I’m crunched for time.
1.) Chobani Vanilla Yogurt with a sprinkle of Low Fat Granola
8oz, 200 calories, 22 gms of protein, 0gms of fat
This is an AMAZING amount of protein for a portable snack or meal. I also love the plain yogurt with honey, granola and blueberries as well as their fruit flavors for when I’m in a rush and on the run.
2.) Bolthouse Farms Protein PLUS Mango Smoothie
Bottle: 360 calories, 30 grams of protein and less than 2gms of fat
The flavor is fresh, smooth, fruity, sweet and tart – a great recovery drink right after a hot run or intense workout. You can’t even taste the protein and the texture is amazing. They offer various flavors but be sure to watch for the Protein PLUS label as not all their smoothies are high in protein.
3. Friendship Non-Fat Cottage Cheese and Pineapple
1 Cup: 220 calories, 24gms of protein, 0gms of fat
This is one of Steve’s favorite treats when dieting. It’s sweet, packed with protein and filling. If it doesn’t stick with you long enough, try switching to the 1% Low Fat version for 240 calories, 24gms of protein & 2 gms of fat. Fat typically helps foods stick with us longer, which keeps a dieter more content and tummy satisfied.
4. Dark Zone Perfect Bar, Dark Chocolate Strawberry
1 bar: 180 calories, 12gms of protein, 5gms of fat
When I’m in a total pinch and need something to throw in my purse, this is a great tasting bar that leaves me feeling satisfied to hold me over for a real meal. The great thing is this is available at most grocery stores so you don’t have to hunt down a nutrition store to get a decent snack bar. NOTE: This does not qualify as a protein bar. In my opinion, a protein bar should have at least 25gms of protein.
5. Toasted Berry Crumble GoLean Crisp with Simply Smart Fat Free Milk
3/4 cup of cereal with 1 cup milk: 270 calories, 19gms of protein and 3.5gms of fat
With 8gms of fiber, 18 whole grains, no high fructose corn syrup & 9gms of protein, you’ll feel fuller longer with this fun cereal with a nice berry kick. One thing I LOVE about Simply Smart Fat Free Milk is the expiration date is nearly two months away from the purchase date, which means less waste for people like me that don’t drink a lot of milk.
6. StarKist Tuna Creations Sweet & Spicy
Whole Pouch: 175 calories, 27.5gms of protein and 1.25gms of fat
This is a easy on-the-go way to throw together a great tasting sandwich or salad. I use a whole packet on mixed greens with onion, tomatoes and Roland balsamic vinegar, with a sprinkle of olive oil to make the salad stick with me. Also try it heated or try one of the StarKist recipes like the Sweet & Spicy Tuna Wrap.
7. NEW Smart Ones Steamer Bags
One meal: Approximately 360 calories, 25-30gms of protein and 7gms of fat
Of COURSE it’s always best to eat fresh meals but if you don’t have the time and you need something quick – this is one tasty, high-protein find! It’s 30% larger than most frozen diet meals and has DOUBLE the protein than most other pre-packaged meals. The flavors are good and it tastes pretty fresh as well. Not bad for frozen!
8. Sunrich Edamame in the Shell
150 calories, 12.5 gms of protein, 5gms of fiber and 6.25gms of fat
Edamame is an awesome side dish or snack. I love to steam it and sprinkle low-sodium soy sauce over it for a salty healthy snack. You can also add shelled edamame to salads and meals. Since they are a nice balance of fats, carbs and proteins, as well as packed with fiber, they keep you feeling full. My favorite part about them is it takes time to eat them when they are still in the shell so the snack entertains you longer.
9. Crunchmaster’s Multi-Grain Cracker
16 crackers: 120 calories, 2gms of protein, 3gms of fiber and 2gms of fat
Not only can you have 16 crackers for the same amount of calories for 6 stinkin’ Triskets, but these tasty crackers are all natural and Gluten Free. Since it doesn’t have MSG, which is normally added to boost flavors in flavored chips like Doritos, you are not only eating a healthier snack – you’ll likely eat less of them. MSG has been thought to make people want to eat more, so this is one snack you’re more likely to control. Try it with THIN slivers of low-fat pepper jack cheese and a few grapes for an awesome treat! TIP: Don’t eat them out of the bag – count them out and put them on a plate to help manage how many you eat.
10. Peanut Butter & Green Banana Wrap on Flatout Whole Grain Wrap
Calories for 1/2 of banana, 1TBS peanut butter & wrap: 250 calories, 13.5gm of protein, 7-9gms of fiber (depending on Flatout flavor) 10.8gms of fat
This is one quick, tasty and filling snack or light lunch. Add alfalfa sprouts for a fresh and unique added crunch. This wrap is PACKED with fiber, which keeps you feeling full but it also has another amazing benefit – it boost fat loss! Slightly green bananas have high amounts of resistant starch, which greatly reduce as the banana ripens. Resistant starches can’t be broken down like regular starches so your body treats it more like a fiber. In addition, experts believe they block the use of some carbohydrates, forcing our body to use stored fat as energy instead of what we ate. One Colorado University study concluded that replacing 5.7% of standard carbohydrates with resistant starches could boost fat lost over time – as much as 30%!
DON’T LIKE WATER? TRY THIS!
Mio Liquid Water Enhancer
0 Calories, 0 protein, 0 fat
For those of you who just can’t STAND the thought of guzzling large doses of water and you KNOW you need to increase your water intake, this may be your answer. I personally love water but Steve loves sweet drinks but keeping pitchers of Crystal Light can be a drag. Mio is easy and can be taken on the go. Squirt it in your water bottle or add it to your glass of water from you refrigerator door. It’s easy, it’s tasty and it’s totally customizable to YOUR liking!
TELL US ABOUT YOUR FAV FOODS!
Share some of your favorite foods by commenting below. The more you share, the more people we can all help!!
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Fitness: 1 HARD Step Forward, 1 EASY Step Back
The #1 mistake I see in the fitness industry is people working SOOOOOOO HARRRRRRD to burn fat, lift heavy, work hard, sweat buckets, even cry through workouts – only to completely erase their hard work with 15 minutes of poor food choices.
The average person burns 300 calories walking 3 miles or 600-700 calories in a 1-hour boot camp workout. Sadly people THINK they are making good choices but STILL racking up the calories because they are making decisions based on guesses and not facts.
Here are 20 examples of how 1 ITEM from popular restaurants, who all try to offer healthy looking solutions, can erase an HOUR of hard work: Read the rest of this entry
