Wednesday, August 20, 2014

Are you taking Supplements?

If you are a Team[FIT] Member reading this, you know....Many of the workouts we do in our Program require maximum effort leaving all of us drained, beaten and battered. Because of this, supplementation is a must if you are to take your performance and recovery seriously.
The faster and more effectively you recuperate and recover from these brutal sessions, the better chance you have of taking your training to the next level. Of course nothing beats a proper diet regarding your goals, but certain supplements can give you that slight edge.
I have stressed over and over in class how important basic supplementation is to your health and overall performance with your workouts and reaching your goals!! Now it's time to take some action and implement these into your diets...if you have not already!
Below is a list of some of the most effective supplements to support your journey to that next level.

Take these with your meals- 3 times a day
Of course as a precautionary measure getting in a good multi-vitamin/mineral can give you that “insurance” you may need during particularly intense phases of training. With these training conditions a multivitamin/mineral is essential in replenishing your body of vital micronutrients so it can function properly and increase performance on a daily basis and correct any deficiencies from skipped meals, stress and other abnormal occurrences that take you away from your regular schedule of meals.
Take with your meals- 3 times a day
This is a blend of "smart fats" that contains important essential fatty acids, which may be depleted in the diets of many athletes and people who regularly exercise.  Taking Smart Blend regularly ensures a complete mixture of essential fatty acids such as omega-3, omega-6, EPA, DHA, CLA and GLA. Smart Blend provides optimal support for reducing body fat, increasing muscle tissue recovery and balancing testosterone and insulin production.

Take directly after workout (if you don't have protein) OR 3 times a day 
Branched Chain Amino Acids are essentialmeaning that they must be consumed through the diet, since the human body cannot make them from other compounds. BCAAs provide active adults with support for training endurance and recovery. Used with protein powders and /or protein-rich foods, these capsules help support muscle recovery and protein synthesis.

My recommendation! I LOVE the Dutch Chocolate Flavor. AWESOME brand.

This fast acting protein supplement is a staple in any serious fitness enthusiast’s list of must-haves. Designed to digest quickly to help muscle recover, whey also includes a complete amino acid profile making it a perfect pre and post-training support supplement. Recent research also suggests that it may slightly blunt hunger for those looking to use it as a weight loss aid.

When you need it: Mainly used as a pre and post-workout (20-30 grams) supplement to support training recovery, you can easily insert whey anywhere into the diet. It is great for those rushing out the door in the morning (20 to 30 grams) not only for convenience but also to blunt cortisol levels after waking.

Tuesday, August 12, 2014

SUPER Easy Cinnamon Almond Butter Bites

I feel like I have a lifetime supply of homemade Almond butter (thanks to our awesome Bootcamp members!) and can't possibly get through it on my own. So I have been trying to think what else to do with it.... What to make.. who to make stuff for!!??
 So here comes a little snack that will curb your sweet craving and fill your tummy with nutritional fats!  And please don't be that person who gets alarmed by the word FAT.... Yes, fat is good for you! Just not that Super Size McDonald french fry kind of fat. The good fats that are found in almonds and coconut oils!! 
Try this super easy recipe that will take you only 10 mins to prep...

  • 1 1/2 cups raw almonds
  • 1/2 cup rolled oats
  • 1/4 almond butter
  • 3 tbsp coconut oil
  • 2 tbsp agave (or more if you want it sweeter)
  • 1 tsp vanilla extract
  • pinch sea salt
  • 1 tsp cinnamon

  1. In a food processor, pulse the almonds and rolled oats until a flour-like consistency is reached.
  2. Pour into a medium bowl along with some sea salt and cinnamon, mix well & set aside.
  3. In another small bowl, mix together the almond butter, coconut oil, agave, and vanilla extract.
  4. Pour the wet ingredients with the dry ingredients and mix well. You may have to use your hands to get it evenly mixed.
  5. Roll the mixture into quarter-sized balls and place onto a baking pan.
  6. Continue until you have completed – makes about 30 bites.
  7. Place them in the freezer for a minimum of 30 minutes.
  8. Store in an airtight container in the freezer.
Nutrition Facts:*
  • Serving Size:  1 bite
  • Calories:  44
  • Total Fat:  3.7g
  • Carbohydrates:  2.2g
  • Sugars:  1.3g
  • Protein:  1.0g

Sunday, August 3, 2014

My Go-To Purchases at Costco

Yes... Costco seems to be my place of serenity and hell all at the same time. Every time I go to Costco I have to mentally prepare to deal with the madness of people but at the same time, deal with my impatience.  I am horrible... and sometimes not so nice when a group of people are chatting away about their weekend standing right in from of my Perfect Foods bars. Hellooooo this girl needs her fix!!  And Don't tempt me when I'm HANGRY.
Anyways, I wanted to share with you some of my favorite finds at Costco right now!  These things always make my meal prepping much easier!

I always buy my chicken here and its a good price for it being organic. 

Of course, the eggs!  Good price and we mow through these every week!

These are SO damn good! Good meal replacements for when you are on the go and have no time! 

Yes, I eat bread. And THIS bread will change your life.... your welcome!

Helloooo.... already chopped up and ready to put into containers. I'll take them ALL! 

This might take some getting used to for some people, but throw some fresh squeezed lemon on it or some Cholula for those who like spicy! (in the freezer section)

My life would be a sad place without this heavenly mixture of spread, dip, topping, etc. :)

While Jeff eats whole eggs, I have egg whites every morning for BFast. With a sweet potato.... Awesome combo right after my workouts!

OMG... And buy these! They are so easy to make and taste so good with pepper and fresh squeeze lemon over top!  No fishy hassle at all!

Now, go to Costco and make your meal prepping easier on you!!! Just don't stand in front of my Perfect Foods Bars :)