Quest bars have done again. It’s no secret that I am a big fan of these protein bars, in my opinion, they are the cleanest bars on the market, and I prefer them to both meal replacements and post work out protein.

The new flavor has only 180 calories, 1 gram of sugar, and 21 grams of protein! They are also gluten free with NO soy protein isolates… and crazy delicious.

Other recommended flavors – Coconut cashew, Raspberry White Chocolate, Cookie Dough, Chocolate Brownie, Strawberry Cheesecake

You can order the quest bars online or stop in at your local vitamin shop.

Feeling creative? Try drizzling peanut or almond butter on your chocolate brownie bar, or make your own thin mints! 

Be better than you were yesterday

NOV 2013 & JAN 2014

Hello readers, it’s a new year!  For me, 2013 ended with a minor slip up in lifestyle choices. I lost the crucial balance between proper diet and exercise. Now with one month until my vacation, and one month into this (cold) year, I am back and determined to be in the best shape of my life for summer of 2014. This means more posts, more progress pictures, and less “cheat days.”

With that let me stress that summer bodies ARE made in the winter. It’s about lifestyle choices and change, not about new fad diets, body cleanses, and irrational restrictions. Many of us are struggling with the urge to snack and hibernate during these cold months. So, I wanted to compile a list of some healthy go-to snacks for every type of craving.

For the salt lovers: Popcorn is one of the snack superfoods, with a serving of whole grains, and low calorie. Just make sure you go for the plain popcorn, not the butter or flavored. One serving is only 25-45 calories and satisfies 1/3 of your whole grain needs. My preferred brand is the single bags of Skinny Pop, because I personally like (need) a little portion control.

Edamame: These shelled soybeans are packed with 4g of fiber per cup to keep you fuller longer. They also are high protein, and only add about 100 calories per cup. You can heat them up or keep them cool, but try to stay clear of adding the salt to avoid bloat.

Savory: Trader Joes Raisin Rosemary Crackers topped with a Laughing Cow Wedge- This hits the spot for anyone craving something savory. The raisin rosemary compliments the cheese, without adding too many calories and carbohydrates.

Sweet: Baked Apple Chips! This is my favorite snack to make on a lazy Sunday. Cut apple slices very thin, sprinkle with cinnamon, and let bake for 45-60 minutes on at 275 degrees. They are satisfyingly sweet with all of the added health benefits.

A TIP- Drink one full glass of water 15 minutes before  reaching for the snack, you could just be mistaking your hunger for thirst.

Surviving the 9-5

  

I need to start this off by apologizing for my lack of posts. Life got hectic and I recently started a new job. However, I have not lost sight of my goals and passion. I left GNC with a new respect for the supplement industry, and went into a new career. The transition from retail to an office job was quite the interesting one, as I realized just how easy it is to let yourself go at a desk job. Sitting for eight hours, the constant temptations, and the lack of energy at the end of the day are all excuses I am now very familiar with... so it gave me a little blog inspiration. I know it's hard to find the motivation when work becomes your life, but that's just it, don't let work become your life. You are in control of your life, your body, and your goals. Are there going to be days you don't want to get up that extra hour early to work out? Yes. Are there going to be days you reach for the take out menu with your coworkers? Yes. But you can tweak the other days just enough that it won't ruin everything you've worked hard for. Trust me.. I am there. 

So, I thought of a few tips to help stay on track.

How to Survive the Daily Grind

1. WAKE UP AND GET MOVING: This is by far the most difficult, but also the most rewarding. No one wants to see 5am on their alarm clock when they could see 6 or 7, but I promise you, the benefits far exceed that extra hour of shut eye. Not only do you burn calories and fat early in the day to set your metabolism soaring through the morning, but it also boosts your energy levels. When I first started my job I attempted to work out after the 530pm rush hour traffic. I was cranky, tired, and had been dreading the work out all day. It became a chore. Once I started adjusting to the earlier wake up and work out I went bouncing on into work while others dragged their feet and gathered around the coffee pots. I also knew that my work out was done for the day. I could go home, kick my feet up after a long day, and turn on the mindless television, because I deserved it. You don't have to get yourself to the gym if that's too far out of your morning routine. It's September, the morning air is crisp and cool enough to get you layered up and stripping down at the end of a good run. Run a solid 12 minute mile and boom- approx 100 calories burned, and only 12 minutes taken out of your day. 

2. EAT BREAKFAST: Skipping breakfast to cut calories is the ultimate no-no. This is the time of day that you can afford to pack on a carbohydrate and fill up a bit. You have all day to burn it off. You also need to fuel your body early on to get your metabolism working. There are endless studies that show that skipping breakfast can actually hinder your weight loss goals.

3. PACK A LUNCH: To me this is a no brainer. Yes, it can be a hassle to put in the effort of making your lunch for the next day after working all day. My advice is to meal prep it all on Sunday and becomes best friends with tupperware, or just get it over with as soon as you get home from work. Either way, you're saving both calories and money.. it's a win/win. You may think you are doing right by choosing the chicken and broccoli from the local Chinese food restaurant, but if you make that exact meal at home you shed calories, sodium, sugar, and dollars.

4. BRING YOUR OWN SNACKS: Step away from the vending machines. Stock your drawers with healthy options, so if you can't fight the urge to snack, you at least put something good in your body. My suggestions would be Trader Joe's Omega Nut Mix or 100 calorie almond packs. Nuts are packed with healthy fats, and keep you fuller longer. 

5. STICK WITH STEVIA: I know black coffee is repulsive to most, and let's face it, a majority of full time employees are headed straight to the coffee maker in the morning. If you like it sweet, buy liquid or packs of stevia sweetener. It is a low calorie sweetener that won't give you cancer or rot your insides like Splenda or Sweet n Low. Also try to bring your own skim milk if possible. 

6. ADD A CUP OF GREEN TEA: Are you a victim of the 3pm crash? Forget the five hour energy and Starbucks latte. Keep a box of green tea in your desk drawer and grab some hot water. The green tea will give you a little caffeine boost without keeping you up all night, and the antioxidants are shown to help aid in weight loss. If you really want to help boost your metabolism squeeze some fresh lemon in it too, it helps detoxify the body and enhance the antioxidant benefits. 

and last but not least...

7. FIND A FITNESS PAL!: Chances are you aren't the only one in the office that is trying to shed a few pounds. Reaching your goals is always easier when you have some support. Find a friend that will help you reach them. Together you two (or more!) can help each other resist the snacking, take out menus, and maybe even walk together on your lunch breaks.

I know it's hard to find the time, but once you start the routine and see the results, you will have a harder time looking back. 

The Guilt Free Wine & Dine

When I graduated Emerson College two years ago, I tried to leave the cafeteria food, frozen dinners, 2am pizza, poor diet, and buffet lines back in Boston. However, there are definitely still some nights when all i want is a good friend, some laughs, and some restaurant food porn. Society has become increasingly aware of the obesity crisis and healthy options are more tangible. However, there are still some basic ways to cut those unwanted calories and enjoy your dining experience without having to unbutton your pants or end the night in a food coma. 

Rule #1: Don't drink your calories: Always stick to water. Drinking one full glass of water before a big meal can help slow down the eating process, and get your fuller faster. Why spend that extra two bucks on a soda when you can help increase your metabolism and hydrate for free?

Rule #2: The booze: Offer to be the designated driver and you can avoid this completely, but if you feel compelled to get your buzz on try to stick to a red/white wine or vodka soda. Yes, Sex in the City makes those Cosmos pair perfectly with the gossip, but they have absolutely no nutritional value (sorry, the added fruit garnish is not a justification.)

Rule #3: Say no to the bread!! : Self explanatory, don't even look at those free dinner rolls. 

Rule #4: Skip the appetizer: This is a hard one for me, because I usually dine out later than my normal expected dinner time and my stomach lets me know. I drool over the dips and finger foods screaming my name from the first page of the menu. But, remember your entree is coming only about fifteen minutes after the appetizer. Sip on your water, distract yourself with conversation, and if you feel you can't resist, stick to a small salad with a light dressing on the side. 

Rule #5: Stick to the green sides: Most of the time we don't pay attention to the side dishes offered, because we are so focused on what we ordered. Most entrees come with options for both a carb and vegetable side. Although carbs are not your enemy, the selections in restaurants are usually pretty unhealthy. If possible try to order two vegetables, or just one side.

Rule #6: You don't have to clear your plate: This isn't a competition, you don't HAVE to finish all of the food on your plate. 

Rule #7: BYOD: Bring your own dessert. You're already full, why pack on an extra 600-800 calories on a sliver of pie. I usually pack a small portion of dark chocolate, or order a coffee. This way you are still part of the dessert experience, without having to sacrifice diet.

I know these rules aren't for everyone. Sometimes, you need to let go and have a cheat meal. But, even by following just one or two of these tips, you can slice off hundreds of calories and grams of sugar without even noticing the difference. 

Progress time!

Working out doesn't need to be something you dread! This morning I took an eight mile bike ride down the shore. Did I work as hard as I would if I were doing Insanity? No, but I got to enjoy the fresh air and scenery. Plus, it's always good to change up your routine! After this ride I refueled and then hit the weights for 30 minutes followed by a one mile walk. Besides one night this month, I have stuck to my "no drinking" goal. I have seen significant difference in my stomach, which is my trouble zone. 

LEFT: 4 months ago RIGHT: today 

Have I reached my goal? No. Is my body perfect? Certainly not. Am I discouraged? Absolutely not. Transforming your body is something that requires dedication and patience. I know that everyday I am working towards MY personal goals, ignoring negativity, and hopefully helping to inspire. Write down your goals and wake up everyday knowing you're one step closer. 

Be better than you were yesterday.

The Workout Jams

Ok, I'll admit it, there are some days I just can NOT find the motivation to get going. The days when going up the steps to get my sneakers on seems like a work out in itself. When there is no pre-workout in close reach, I rely on the second best motivator to get my heart pumping and legs moving- music. So, I turned to friends, social media, and added some of my personal favorites and compiled a short list of what I have found to be some of the top work out songs. Whether it's pop, hip hop, rock, or metal, these songs will keep you going that extra mile or one more rep. Because let's face it, sometimes we all need a little extra motivation. 

Bruce Springsteen - Born To Run (I'm from Jersey, do you really think this wouldn't be the first song?)

Eminem- Lose Yourself

Kings of Leon- Sex on Fire

Kanye West- Power

M83- Midnight City

Calvin Harris and Florence Welch- Sweet Nothing

Jedi Mind Tricks - Animal Rap (personal favorite for my hip hop lovers)

Ram Jam- Black Betty

Passion Pit- Sleepyhead

Peter Bjorn and John- Young Folks

Missy Elliot- Get Your Freak On

Guns N Roses- Sweet Child of Mine

The Black Keys- Lonely Boy

Adele- Rolling in The Deep (because we all have an ex or two)

Kid Cudi- Cudi Zone

Thy Art is Murder- Reign of Darkness 

Mac Miller- Donald Trump

Iron Maiden- Run to the Hills 

Journey- Don't Stop Believing (thanks, Dad!)

Katy Perry- Firework

MGMT- Electric Feel

Lenny Kravitz- Are You Gonna Go My Way

Nirvana- Smells Like Teen Spirit

There is definitely no order to this selection, but find what works for you, turn up the volume, and dig deeper. 

Resist the Binge

Left when I binged frequently, Right when I learned how to say no.

The basics: It's important to lay out exactly what I mean by "binging." This is not splurging on a cheat meal or a few slices of pizza with your friends, this is stuffing your face for all of the wrong reasons. I used to be a victim of the binge, and still slip up from time to time. Binging is usually triggered emotionally. I binged when I was upset, stressed, or feeling discouraged… anything but hungry. Not only are the hundreds, sometimes thousands, of empty calories consumed unhealthy, but the guilt and depression that comes post-binge is what makes this disorder so dangerous. Unlike bulimia, binging does not lead to purging. The binge leaves nothing but negative feelings and low self esteem. Triggers come abruptly. Therefore, I wanted to break down some strategies for resisting the binge.

• Get enough sleep: Sundays were my worst enemy. The "day of rest" in your 20s is sometimes only lazy due to the lack of sleep from the weekend adventures. Your body does not react to this sleeplessness well, in fact you actually crave carbohydrates most when you are overtired. Instead of going to the pantry, I have learned the value of a good power nap.
• Take a walk: Feel like you can't get that fridge out of your mind? Go for a walk. Sometimes all it takes is a redirection or change of focus to stop a binge.
• Chew gum: Chewing gum can satisfy the oral fixation that comes with overeating.
• Keep a food diary: You're less likely to keep eating if you take the time to write down all of the damage done.
• Find support!: You'd be surprised how many others suffer from this disorder. You don't have to seek out a meeting or hotline to find support, social media offers a variety of different sources for bingers, and sometimes all you need to do is a call a friend.

Ok, I get it. All of this can be easier said than done. Can't fight the willpower? The solution could be simple… binge on the good stuff. Pull out all of the vegetables in your fridge and go to town. Am I saying this will curb your desire to binge? Maybe not, but the time spent on the good stuff can balance the bad, and stop some of the extra calories consumed later on. 

My most important rule of thumb --- If you couldn't resist, learn to move on. Be better than you were yesterday. Focus on your progress and move forward.