New Promax Bars Make Me Very Happy

This post contains sponsored material. All opinions are my own.

Searching for the Perfect Protein Bar?

promax barsThere are so many protein bars on the market these days – but not all protein bars are created equal. Some so-called protein bars don’t even count in my book. Some of them are just as bad as a cereal bar or candy bar. They have all the ingredients and calories of candy bars, and then they just add a little protein to make you feel better about eating junk food!

PFIT TIP: I put my bars out where they are easy to see so I don’t forget to grab one out the door. Out of site, out of mind.

Low-Calorie Bar

promax BAREveryone is different with unique needs and tastes, but when it comes to protein bars, you still want to make sure you are getting a healthy bar and not just a candy bar with a healthy-looking name on the label. You want a bar that is going to help you toward your goal – not sabotage it. You should look for a bar that will not just satisfy your hunger for a minute, but that will satisfy you for a while. It should have quality ingredients to not only fuel your body but also sustain it.

In my opinion, there are very few protein bars that actually do this. There are PLENTY of bars out there, but most are too high in sugar, carbs, or fat. Another big issue is that many protein bars are way too high in calories. If I’m going to eat 400 calories, I’d rather eat a full meal!

Healthy Bar

I was recently introduced to Promax Nutrition Carb Sense bars. They are high-protein bars (18g protein), which are perfect for people who watch carbs and are trying to manage their weight. There are only 5-6g of net carbs per bar with a whopping 12-13g of FIBER. Another thing I love about these bars is that they’re perfectly balanced! I typically try to follow the 33/33/33 principle of eating equal amounts of each macro-nutrient (33% calories from fats, protein, and carbs).

Promax Nutrition Carb Sense bars fit my nutrition plan perfectly!

  • 35-40% calories from protein
  • 30% calories from carbs
  • 30-35% calories from fat

Plus, they’re healthy!

  • No artificial sweeteners
  • No preservatives
  • No high fructose corn syrup
  • No trans fats
  • No maltitol
  • No gelatin
  • Gluten-free, kosher, and vegetarian.

Traveling Bar

 

“If you fail to plan, then plan to fail”.

I always say “if you fail to plan, then plan to fail”. Too many people make poor decisions simply because hunger creeps up on them and they are unprepared. That’s why I always have a bar on me at all times. I keep one in the car, one in my purse and one in my gym bag.

If you are a chocolate lover, you have probably experienced the hot mess a bar can leave if you leave it in your car. That’s another reason I like Promax Nutrition bars. In addition to having chocolatey bars for the chocolate lovers, they have great tasting bars without the chocolate coating, which can melt in hot temperatures – and can crumble in your lap (pet peeve!), if you are like me and eat them on the go.

(This was me eating a Promax Bar on the way down south to the LiveExercise studio. Since it’s an 1 1/2 drive, I often eat a bar in the car so I can fuel up closer to show time!)

Promax BarsAnother reason I like the Carb Sense bars is because they taste more like food than candy. Since they are mildly sweet, they don’t make me feel like I’m trying to eat a Snickers Bar for breakfast (that’s not a habit I want to start teaching myself!).The Carb Sense bars are more along the lines of the sweetness of a muffin. I personally can’t eat sickeningly sweet bars in the morning or around my workout (they make my stomach uneasy).

However, if you are having a sweet tooth craving, they have you covered there, too with many other delicious options. I hear their chocolate bars are a popular item, so I guess that will be the next one on my list to try – especially for those nighttime sweet cravings!

Today is a good example of eating on-the-go. I had to be up at 4am to teach boot camp and I knew that I’d need to eat before I worked out later in the morning after classes were over. So, I threw a Promax bar in my purse. Once classes were over, I poured a nice hot cup of yummy coffee and enjoyed my Carb Sense bar with my coffee as a breakfast meal replacement, which was perfect pre-workout fuel. The only problem was I wanted to only eat half of it, but it tasted too good so I ended up eating the whole thing! Ha! Good thing it was only 180 calories!

promax barsMy Experience with Promax Nutrition Bars

The 2 bars I got are the Carb Sense Salted Caramel and the Carb Sense Honey Peanut and I really am enjoying them so much. To make them last even longer, I cut them up into pieces (my mom taught me this trick!) and snack on them as I get hungry. One bar has lasted me 2 hours this morning as I just pop a couple pieces in my mouth with every few sips of coffee while I work!

Where to get them:

You can get them online in a few simple, easy steps or you can use the store locator to find a store in your area. I just found out that they sell them at the Vitamin Shoppe near my house… Yay! I can’t wait to try more flavors! Check them out and let me know what you think.

 

 

The Doctor Stopper: (Very) Basic Training & Diet Program

Dr Stopper Workout ProgramAfter Fit To Fat To Fit aired, we’ve had a lot of people reach out to us for help. That’s why we created the Pfat to Pfit program, which was similar to the same transformation program Tasha and Steve followed. However, we still have a lot of people reaching out to us who we believe need more of a real beginners program – more of a “fat to healthy” program, so we created the Dr. Stopper.

Start with just 15 minutes a day!

15 minute workoutThe Doctor Stopper is designed for the person who desperately needs to get in shape but doesn’t know where to start – and wants to approach fitness slow and easy. Whether you need to lose weight, get healthy, fight illness, improve range of motion or just move better, this program is for you.

We originally designed this program for the obese person who needs to get healthy and avoid future filled with medications and doctor’s visits. Since we know the idea of working out an hour a day can seem daunting (and even impossible for someone who gets out of breath just going up one flight of stairs) we decided to design a program that would be effective and challenging, but wouldn’t be overwhelming.

progressWe also felt it was important to add a motivation component to it that helped track physical progress since we can’t expect to see big changes in weight right away.

The Dr. Stopper’s progress tracking sheet well help you see your improvement in your fitness before you may see it reflected on the scale. This motivation can be paramount in helping to keep you showing up and moving one step closer to your goal each day.

The Dr. Stopper program is a progressive program that gets more challenging as you get more fit. Each week the workout increases in length, starting with only a 15-minute workout your first week and ending with a 45-minute workout your 4th and final week.

The exercises in the Dr. Stopper are simple, but plenty challenging, and only use your body weight. So, that means there are no real tools you have to purchase. The idea behind every exercise sequence is to get your heart rate up to improve your cardiovascular health, burn calories to aid in weight loss and get you fitter and stronger so you can do normal daily activities better – and ultimately have a higher quality of life no matter how much weight you lose or don’t lose.

The Dr. Stopper Program is Flexible

push-up-wallDon’t want to workout alone? You can follow this program with anyone – even a super fit person, without feeling like you are holding them back. Since the program is based on time and not performance, you can workout with a spouse, child or friend, and you will both get a great workout in because each of you are doing YOUR best. So, you can do this program with your family, co-workers or BFF – no matter what shape they are in and you will both walk away smiling and proud!

More than Appearance.

weight loss mirrorGetting healthy is more than a clothes size or number on the scale. You need to get healthy for your family, for your future, for your happiness.

Your health not only affects you, it affects everyone around you. While you CAN lose weight with the help of this program, please focus on the changes going on inside that are not reflected on the scale. This is crucial in your success and understanding how fitness can affect your entire life.

Whether you want to be a healthier mom that can keep up with their kids or you are retiring and want to be fit enough to travel. This program can get you moving better, breathing easier, feeling better and living healthier.

Dr. Stopper Program 

The Dr. Stopper Program comes with

  • 4-week workout schedule and progress chart
  • Video instruction and instructional videos for each individual exercise
  • 4 meal sample meal plans ranging from 1200-2000 calorie a day (28 days of meal plans!)
  • Activity log to track your progress (physical changes and health changes), activity and calories.

Get the Program 

This program requires no weights or workout equipment and can be done in your home.

BEFORE YOUR PURCHASE: Turn off your pop-up blocker. You will be redirected to the program introduction page (PDF) with links to all your materials and videos. Use the contact page to notify us in the event you have trouble downloading your materials. We will send you a backup copy of everything within 24 hours of your purchase. Look forward to hearing about your success!

 Program Cost: $29.99




Monday Motivation: Seek and You Will Find

Fix a problemOne of the biggest obstacles I come across most is people not being honest with themselves. Cients often try to convince me of how healthy they eat and how they are doing everything right but they just can’t lose weight. They think they are just an exception to the rule.

In all my years in the fitness business, I actually have never come across one person (who was honest) who didn’t find the problem when they actually searched for it – and started looking inward first. When people REALLY want to figure out what they are doing wrong, they find it. Sadly, many people waste SO much time believing their own lies (that they are doing everything right) they never look that hard for things to change.

Listen, it is very unlikely you are doing everything right and still getting a wrong result. I’m not saying you aren’t trying. I’m just suggesting there is something new to learn or something you are doing wrong you need to discover – and you will only make these discoveries if you do a little digging. And by digging, I mean digging deep within yourself.

It’s no one else’s responsibility to figure it out for you, and we can’t blame everything and everyone around us. We have to get to the place where we are ready to search inward and accept that we may indeed may be messing up.

We can’t fix a problem we don’t even know we have.

Reasons We Lie to Ourselves

wrong and rightHow often do we lie to ourself (and others) to avoid REALLY having to make a change. We point the finger, we make excuses, we pretend we are doing all the right things – when we know we are still cheating, still making poor choices and still not giving it 100%. 

Or, maybe it’s not so much that we know we are doing stuff we shouldn’t be doing, but we just choose to focus on all we are doing RIGHT and ignore all the things we are still doing WRONG. As if, all that we are doing right cancels out all we are doing wrong. Sadly, the opposite is more true.

We can do a LOT right and still do enough wrong that we never get the benefits of what we are doing right.

It’s completely natural to want people to think we are doing our best. We want people to be proud of us, to admire us for trying. We don’t want anyone to know our real struggle with laziness or our lack of discipline in the kitchen, so we pretend to do all the right things while sneaking food, slacking on our workout and taking shortcuts.

We Can’t Fake It and Make It

facebook gym postWe all enjoy posting our healthy meals on facebook, while we carefully cheat in private, hiding our “sins” so no one sees. We are quick to post our run, but maybe not our pace. We love to “check-in” to the gym, but we don’t “check-in” to the ice cream parlor.

If people really knew, would they figure out your secret? Would someone be bold enough to hold you accountable and encourage you to take your fitness to the next level? Oh my! Change may be required then! “No one can know” you think. “No one can find out!”.

Even if we say we want something SOOO bad, your results and your actions may beg to differ. They tell on you. Even if we are dishonest to ourself and everyone else, the facts are there. What we eat in private shows up in public. What we refuse to admit is still there. It’s still a problem – and WILL be a problem forever until we can be strong enough to admit it and face it. THEN, and only then, will we be set free. Denying our struggle imprisons us.

The truth really can set you free.

What’s Your Next Step?

One Step At A TimeSometimes we can get SO focused on the goal, we get PARALYZED with being overwhelmed. Whether we are thinking about how much further to go or how impossible the journey seems, it doesn’t change what we could do to today by just doing what we can.

Sometimes, our goal isn’t even being thinner, fitter, stronger or faster. For some of us, our goal is just sticking to it, maintaining what we’ve achieved, fighting age and the natural deterioration of life, and staying healthy. They are all goals – and they all require discipline and continual work (step by step) in the right direction. 

We don’t have to know every PLAY-BY-PLAY on every single thing we could or should do to reach our goal. We just need to know what to do TODAY.

The majority of people don’t lack knowledge. They lack discipline because they aren’t even doing what they already know. We all know we should eat fewer calories and move more if we want to lose weight. Sadly, many people are waiting until they know MORE, but we know enough to start. I know which direction I need to walk toward to get closer to the finish line. Are you willing to just do what you know while you figure out the rest? If so, you will succeed! 

Sweaty Shoulders: Shoulders, Core & Conditioning Workout

My car is in the shop, so I decided to get my fitness on in our studio at home. I, as always, wasn’t feelin’ it, but I put my fitness clothes on, threw my hair in a pony and cranked up some FitRadio - and BAM! Suddenly, it was on like Donkey Kong.

I started with a mountain climber and push-up couplet, and I was instantly pumped (not muscular pumped but psychologically pumped). lol I went over the my music and turned it up a few more notches and that’s when it got real! What was going to be a quick shoulder circuit before a run became a really awesome workout so I thought I’d share it with you!

Shoulders, Core & Conditioning

You’ll need bands and/or dumbbells, a step or plyo box and a jump rope. Of course you can modify as needed. Even 2 gallons of water would work!

Mountain Climbers#1 Warm Up
30 Seconds: 2-Count Mountain Climbers
30 Seconds: Push Ups
15 Seconds: Rest
X 4

#2 1-Arm Shoulder Circuit
15 Step & Punch (Step up with Left Leg & Shoulder Press Dumbbell with Right Arm)
15 Shoulder Press Right Arm
15 Lateral Raise Right Arm
(Repeat on Right Leg & Left Arm) No Rest
X 4

TIP: During the Step & Punch, don’t rest on the ground as much as the girl does in the video. Only tap the foot and go straight back up on the step – keeping most of your weight on the stepping up leg at all times. Also, your pace should be pretty steady and fast (not too slow like the shoulder press instructional) so it’s conditioning as well as toning. Suggested Pace: 75BPM for the Step & Punches and 90-95 BPM on presses and lateral raises. You can get the MetroTimer app to help set your pace.

Diagonal Knees#3 Shoulder Burn Out
Rear Delt Dumbbell Raise
Lateral Raise with Bands
1-Minute Jump Rope
X 4 No Rest 

Arms & Core
15 2-Count Mountain Climbers
15 2-Count Diagonal Knees
X 4 20 Seconds Rest

I finished this little bad boy up with a 4 1/2 mile run with some sprints and feel like Wonder Woman! ;)

 

Today’s Feature Exercise: The Diagonal Knee

 

Graphic for Pinterest

Arms & Core Workout

Full Body BCx Conditioning Workout

Here is a taste of what we do every week on our BCx Boot Camp show on LiveExercise.com. Most of our workouts are only 30-40 minutes. We have over 100 BCx workouts to choose from and we whip up a fresh new batch of muscle pumping fat burning fun every week!! Here’s today’s workout.

Here is a super quick video to demonstrate the exercises we used in the first 3 couplets.

EMOM (Every Minute On the Minute)

Shoulder Press
Push Ups

Minute 1: 3 reps each
Minute 2: 4 reps each
Minute 3: 5 reps each
Minute 4: 6 reps each
Minute 5: 7 reps each
Minute 6: 8 reps each
Minute 7: 9 reps each (this should take the whole minute)

Weight: Use moderate weight. I used a 45lbs bar

squatsSquat Couplet

Weight: Use light to moderate weight. I did a 45lb bar with 10lb bumper plates (65lb).

NOTE: You’ll want to use less weight than you would normally squat if you are just squatting alone since there is little rest.

TIP: You can use a bar, dumbbells or even 2 gallon of waters (8.33lbs each). Go as deep as you can.

10 Back Squats
10 Squat Thrusts

X 5 Rounds

(Take only 10-15 second rest between rounds)

Snatch1-Arm Couplet

Weight: You can use dumbbells or kettlebells, but go heavy as you can. I did 15lb dumbbells the first set, 20bs the 2nd set and 25lbs the 3rd set. Steve did 25, 30 and 35lbs.

5 Snatch + Squat Press
10 Bent Over 1-Arm Row
3 Rounds Right
3 Rounds Left
(Going heavier each round)

Oblique Couplet

20 Side Plank Pulses Right (right elbow plank, pulsing hips up and down)
20 Oblique Crunches Right (right oblique)
Repeat on the Left Side
3 Rounds

Visit LiveExercise.com to get a FREE trial – and then look for BCx Boot Camp (under all shows) to workout with us!!! 

Plank Away Your Muffin Top

One of the biggest issues for women is their belly. Even a thin person can appear to have one with the way pants are cut these days. With low rise pants still flying off the shelves, us girls are reminded daily that we have body fat. Of COURSE we have body fat. It’s natural, but that doesn’t mean we have to like it.

This is when the muffin top comes in. The fat seems to overflow over the top of our pants like a really nice fluffy muffin. Well, I don’t want to be a muffin!

muffin-top-muffin-moldWhile diet and cardio is what we need most to fight excess fat (reducing the muffin overflowing), we can make a big improvement by tightening up our midsection and improving our posture – and what better exercise to use to improve this than planks!

Most women’s pooch seem bigger than they really are simply because they have poor posture and a weak core. A weak abdominal wall allows the intensities and stomach to push the belly out. – making people look fatter than they really are. So, the stronger the core, the flatter and tighter the midsection!

I was asked to write a simple (but TOUGH) core workout for Gorilla Glass. It needed to be tough, or it can’t have the Gorilla Glass stamp of approval. Gorilla Glass survived 1 meter drops onto rough surfaces with an 80% survival rate. So I used their 80/20 split to create a Gorilla Tough Plank workout.

Set your interval timer for 80 seconds of work and 20 seconds of rest – and click HERE to see all the workouts - AND enter to win a sweat-activated tee!!

Plank Workout

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Butt, Abs, Shoulders & Cardio Workout

Butt Abs Shoulders WorkoutGet your heart rate up and burn calories while you sculpt your body during this super effective workout. Do each circuit for time to take things up a notch!

Click on the link to see video instruction.

10 Burpees
15 Thrusters (squat & Press)
15 Overhead walking Lunges
X3

10 2-Count Mountain Climbers
15 Shoulder Press
15 Lateral Raises
X3

10 Tuck Jumps
15 Push Ups
15 pull ups or(pull downs
X3

10 Sit Ups
15 Crunches
15 Reverse Crunches
X3

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CLICK HERE for more workouts.

 

Strong Body Starts with a Strong Mind

MINDSETI believe the person we listen to most is our own self. It really doesn’t matter what people tell us if we don’t believe it. Someone may tell us we are pretty or awesome but if we don’t feel pretty or awesome, that compliment goes out the window in a flash.

How we speak to ourself is crucial. Are you telling yourself you rock – or are you constantly reminding yourself of how much a failure you are? You better be careful, because your body listens to your mind. As soon as you think “I can’t”, your body will go “OK, I’ll stop”.

Unfortunately, negative thoughts happen on their own. You don’t have to conjure them up or work hard for think of something negative to think about. Negativity is in our nature. On the contrary, we have to purposefully think of positive things to fill our head with.

rule your mindThere’s no one that knows us better than God and that’s why He tells us to purposely work on our thought life.  “Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable–if anything is excellent or praiseworthy–think about such things.” Phillipians 4:8

One reason this is extremely hard is because we are around negativity all day long. Negativity in the news, negativity in the workplace and even negativity in the home. But, if we want to make a serious change, it HAS to start in the mind first. Whether we are wanting to change our body, our marriage or our life, it starts in our head.

negative-thoughtsDo not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.” – Romans 12:2

There is a really good reason God wants us to read the Bible. It’s not because he wants us to learn a bunch of rules or read about old stories, it’s because it changes our mindset. It is packed with so many things we need to hear – hope, truth, love, grace, peace, forgiveness. It’s the polar opposite of the world which seems hopeless, full of lies, unloving, judgmental, violent, unforgiving.

Homework:

1. What do you tell yourself on a regular basis? Write down 5 things you tell yourself that you will not allow anymore.

2. What are 5 things you need to START telling yourself? These should be positive adjectives to describe who you are and who you want to be.

3. List 5 truths or claims you need to start clinging to. This can be goal oriented or it can be simple truths/facts or scripture.

10 promises to cling to when you face doubt, fear or failure.

WHEN YOU CAN’T DO IT ALONE – “I am the Lord of all mankind. Is anything too hard for me?” Jeremiah 32:27
WHEN YOU NEED HELP  – “For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.” 2 Timothy 1:7
WHEN YOU ARE AFRAID – “Trust in the LORD with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.” Proverbs 3:5-6
WHEN YOU FEEL ATTACKED  – “If God is for us, who can be against us?” Romans 8:31.
WHEN EVERYTHING SEEMS LIKE IT’S GOING WRONG – “And we know that for those who love God all things work together for good, for those who are called according to his purpose.” Romans 8:28
WHEN YOU NEED A MIRACLE – “For I am about to do something new. See, I have already begun! Do you not see it? I will make a pathway through the wilderness. I will create rivers in the dry wasteland.” Isaiah 43:19
WHEN YOU NEED A HAND – “So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.” Isaiah 41:10
WHEN YOU NEED TO RETREAT – “God is our refuge and strength, an ever-present help in trouble.” Psalms 46:1
WHEN YOU FEEL WEAK – “But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me.” 2 Corinthians 12:9
WHEN YOU FEEL LIKE A FAILURE BASED ON YOUR PAST – “Therefore, if anyone is in Christ, he is a new creation. The old has passed away; behold, the new has come.” 2 Corinthians 5:17

I encourage you to really think long and hard on what you allow in your head. You can’t do a thing about your body, marriage, job, relationships or your relationship with God without first getting a grip on your head.

Quick Lean Legs Workout

sexy legsHere’s one of our Leg Workout designed for our bikini boot campers, created for the gym using leg equipment/machines. Give it a try!

Rest Time: 45 SECONDS max rest time between sets. 2 minutes between exercises

Hack squats:
4 sets/15 reps
Suggested weight: start with 1-25lb plate on only one side. Try to increase each set,  BUT it is more important to get 15 reps than go heavier and stop early

Single leg leg press:
4 sets/20 reps each (each leg)
Suggested weight: start with 1-25lb plate on only one side.
Try to increase each set,  BUT it is more important to get 20 reps than go heavier and stop earlyhamstring curls

Ham string curls:
5 sets > #1 20 reps, #2 18 reps, #3 15 reps, #4 15 reps, #5 12 reps
Suggested weight: Start at 35lbs and go heavier by 5-10lbs every set.  Please maintain your reps

Leg Extension: 5 sets/ 15 reps
Suggested weight: Start at 40lbs and go up. But keep your reps up.

Graphic for Pinterest & Instagram

LEAN LEG WORKOUT

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