Posts

…Fitness for a Cause…

Photo Credit: @run2heal

For just a moment I would like for you to take  a run in someone else’s shoes…

Tonight when you lay comfortably in bed, in the morning when you get to hit the snooze button and snuggle close to your loved ones and furry family members, and during the day when you are enjoying your comfy work chair and Starbucks Latte you should take a moment to embrace those simple comforts that you are getting to enjoy because not everyone is able to do so.  Christian Griffith is a person that is not able to enjoy life’s simple comforts right now because he is running… and running… and running.   He has gotten up out of his bed (which is in a RV), refueled with some food, tied up his sneakers and hit the pavement (or gravel road) each and every day.  He breaks up his days by running 15-20 miles twice a day.

This journey started in March of 2018.  He plans to keep running until he has run across America to help raise awareness and to encourage, inspire, and motivate individuals who have been affected by child abuse. He started his journey in New York City and in August he will conclude his run in California.  You can read more about his journey by CLICKING HERE.

I did have the pleasure of getting to join Christian on a portion of his journey in Iowa.

I am not sure if you or anyone can understand the magnitude of what kind of event this is and how tedious and difficult it may be.  Every day, Christian wakes up (away from his girlfriend Lindsay and his new baby girl Kai) and has to mentally get motivated to run.

He has to run no matter how hot or cold the temperature out side may be.  He has to run regardless if it is raining, snowing, windy, or just plain hot.  He has to run even if his feet and legs hurt.  He has to run even if he is tired.  He made a pledge to run across America.  So each day he wakes up and runs! A lot of the miles he has done alone and on back roads, gravel roads, and sometimes even grass lands.

I realized exactly how mentally and physically tough this kind of event was when I found myself in the middle of Iowa’s rolling hills.  I was semi lost on a small winding county road (because Christian was running in front of me and I was not 100% sure if I knew where he was) that was turning into gravel with the sun beaming down on me, and I was all alone. I did not have any music or people to preoccupy me. I had the chance to get lost in my thoughts (and in the Iowa rolling hills) for 15 miles. That is when it really hit home for me.  It was at that moment that I was able to truly understand the sacrifice and dedication that this kind of event takes to endure.  It was at that moment I grew a stronger appreciation for what Christian was doing and why he was doing it.

Why am I sharing this with you? Because I want to give people a different perspective on what Christian is doing.  I want people to understand how difficult it is to be completely selfless and to dedicate months of his life to fight for a cause that is close to his heart. So yes, if you have any extra spare money I urge you to donate it to Christians cause and his efforts to help people all across our country who need help with the inner mental demons that were created when they were abused.

You can donate to Christian via clicking HERE 

Also, feel free to follow his journey on social media via CLICKING HERE and CLICKING HERE

I also write this to encourage people to find a cause that they can fight for! I try my best to find local and national charities to do work for each year.  My current favorite charity is The Pink Fund.

I am a huge fan and advocate of giving back to the community. I love to find organizations and people that are needing help and doing what I can to help (no matter how big or small that help may be).

So again, while you sit comfortably reading this there are people out there pushing their bodies to the limit and making sacrifices to help being awareness and raise money for causes they believe in.  What to do you believe in and are you willing to put yourself (your time, money, and resources) to help that cause?

Keep running Christian! So close to the finish line! So proud and lucky to know someone like you (and Lindsey and baby Kai!). See you guys SOON!

…Badass Women: Stephanie McGrew…

Name: Stephanie “WHATITDO” McGrew

Age (if you don’t mind): 21 + 11

Instagram Handle: Ms4Composure

Occupation: Personal Trainer / Business Owner

How  many events have you done? A few… I honestly stopped counting…

First GORUCK Event: April 2013, Kansas City, MO

Events coming up: Check out my FB Page Infinite LIfe Fitness to see which events I am signed up to do (since I like to do so many events)

What brought you to your first GORUCK Event? I got into GORUCK because a friend of mine and her Cross Fit gym were all doing one.  That was when you could sign up and bring a friend for free. So she signed up and asked me to do it with her. So I did… and from the moment I was patched by Bert I was HOOKED.

Why do you keep coming back? I LOVE the physical and mental challenge that each events brings. No two events are alike. So therefore you will have to be prepared for whatever is thrown at you because you can never anticipate things that can happen at the event  You have so many various different elements that each event brings its own challenges and victories. I also LOVE the people. You get to meet so many amazing people doing events. You also get to meet people that you usually would not meet on a day-to-day basis. You will have teacher, doctors, engineers, managers, architects, IT people, stay at home parents, etc.  You get to be in a situation that will open up so many new people to you and you are forced to put down any barriers you may have and work together as a team. You build a bond with these people and some of these bonds last a lifetime! I have met some of my best friends at GORUCK events.

What do you appreciate about being a woman in the GORUCK community? I appreciate that most women show up and are ready to work hard. They know that the event will not be easy and they come prepared physically and mentally. Women typically are more organized and direct when they are team leaders. The All Women’s events have been some of my favorite events! People sometimes have a negative prejudice about the all women’s events, but they have been some of the best events because of the women that show up to participate and how well we are able to come together and accomplish what is asked by the cadre. I appreciate being able to show my strength and to show women of all ages, sizes, and races that you can do what you want to do. I love breaking down the traditional barrier and showing that ALL women are capable of doing whatever they would like to do.

What is challenging about being a woman in the GORUCK community? One word… MEN…

I have had the most issues with men not thinking I am strong enough to contribute as a teammate when I first started doing GORUCK. So my favorite thing to do is also prove them wrong and show them that I am strong and capable of helping out when needed. Over the years this has gotten easier because people know who I am and what I am capable of doing. BUT I have heard that it is still an issue for some women in the community. Sometimes my curvy hips and big boobs have made it difficult to execute certain tasks or exercises. But, I just dig deep and push through to finish whatever is asked of me. I also hate when cadre try to take away the women’s hair ties… It is all fun and games until my afro is webbed over my face and full of sticks and sand.

Favorite training exercise /event gear/rituals…etc  that you want to share?

Favorite training exercise: stair sprints with my ruck on. If you are in need of a difficult yet quick cardio workout I highly suggest this. You will be surprised how hard it is to do 10-15 stair sprints with 30-50 pounds of extra weight on your back. I also love to do plyometrics and I LOVE trail runs. Any workout that is short but will kick my butt are my favorite. My schedule does not allow me to have long workouts.  So,I have to make the best (and hardest) workouts I can in the small amount of time that I have.

Event Gear: … sooooooo muuuuuuuuch geeeeeeeear! I have a slight obsession with gear (just as much as my obsession with shoes HAHA 😛 ) My go to gear is forsure my GORUCK Echo Ruck. It is the perfect size for a “everyday” bag or to toss in a few weights and go train. I also love my Injini toe socks.  The only method that helps to minimize blisters and other sore spots on my toes for long distance events. I also have a love/hate relationship with the GORUCK Filler bags.  I like to use them to help me train BUT for events I like to put my food in them (so if cadre try to take food away I can keep a stash of nuts/protein bars on hand to share with the other ladies when we sneak away for our potty break… shhhhh don’t tell them my secret!). Other than that, I try to be a minimalist when it comes to the gear (and clothing) that I use for events.

Rituals:  I try to eat a BIG meal before any event. I get hungry so quickly that I like to have something in my stomach and in my system before any event. Post event… PICKLE JUICE is my best friend. I also use Rock Sauce after most events.

Advice for other women? You can do anything that you want! Do NOT let anyone tell you otherwise. You never know what you can accomplish until you try! You have to put in the work and the success will come. The struggle is the price you pay to reap the benefits of accomplishing your goals.  KNOW YOUR WORTH and do not let anyone try to take that away from you. Set your own standards and do not lower them for anyone (no matter what it is for… relationships, jobs, etc.).

Any GRT women that you admire or love to be on a team with?

ALL OF THEM! I have met so many amazing women in this community. I LOVE going to events and being automatically drawn to the women that show up. Those are the first people that I try to meet when I show up to the start point. Ladies we have to stick together and work together at events (and in real life).

Any memorable stories with you and another GRT  you want to share?

Far too many stories to share via this post! If you see me at a event this would be a great thing to talk about (to take our minds off of the terrible things the cadre have us doing).

…Merchandise Evaluation: AMEVIE Sunglasses…

For those of you that REALLY know me, you know that I have two accessories that I am ALWAYS wearing… headbands and sunglasses. When I had the opportunity to try these glasses out I was BEYOND excited.

AMEVIE is a company that created products that are focused on being a brand that focuses on sun-care and lifestyle brand that cares. After a full year of research and development, they recently launched their FIRST product line, a collection of sustainable bamboo sunglasses.

The brand was born from the owner/creators own need and desire to develop safe products that protect the entire family from the harmful UV rays. The bamboo sunglasses are water-proof and sweat-proof as well as they are perfect for travelling as they come with a foldable case. And as for protection, they sourced the best lenses available, UV blocking and polarized.

Overall Comments:

I am IN LOVE with this brand and product. I am a HUGE stickler for actually trying out products. I wore these glasses to social events, athletic events, and even during some of my own outdoors workouts. I got complimented on the overall style and sleekness of the design. While I was working out in them, they DID NOT slip off of my ears or nose easily.  Once I was drenched in sweat… they of course slipped. BUT leading up to that point I had NO issues at all.  They are light weight and very comfortable to wear. The folding case that comes with it is an added bonus!

I seriously had friends trying to steal these glasses away from me… so that tells you the overall quality and design is favorable.

Quality for Price: 

Looking at the AMEVIE glasses I was shocked at first at the original price of these glasses.  BUT, I would have to say I am a firm believer in “you pay for the quality of the product you want”.   It is clear that the higher price of these glasses makes them a higher quality accessory.  They performed well in various settings for me.  If you are someone who enjoys wearing glasses, these would be a good addition to your wardrobe.

Ranking Scale: (on a scale from 1-5)

Price: 3.5

Overall Quality: 4.5

Quality for Price: 4.5

Overall Ranking: 4.16

Closing Remarks: 

I honestly enjoy these glasses. Like I said I tried them out before writing this review because I wanted to make sure they would withstand “normal” abuse and not break after wearing them over a weekend. Again, they were very stylish and comfortable. Shipping was quick and painless.  Not to mention you get the folding case, sunglasses carrying bag, and lens wiping cloth ALL INCLUDED with your purchase. I hope to be able to get more of these glasses to add them to my accessory collection!

Please feel free to check out AMEVIE’s social media pages:

Facebook CLICK HERE 

Instagram CLICK HERE

**NOTE: Please make sure to note my product review disclaimer that can be found HERE***

…State 24: Ohio…

One of my long term fitness goals is to do a fitness event in all 50 states.

I recently had the opportunity to cross off another state: Ohio!

I made the 10 hour drive from the Midwest to Cleveland to participate in a GORUCK event commemorating the Rock and Roll Hall of Fame. Over 80 people showed up to participate in this event.

What I learned about Cleveland and Ohio:

  • It was nice to navigate through the state! 3 lane highway a majority of the trip while in Ohio.
  • Cleveland is a BEAUTIFUL city! The downtown Cleveland area is created by some beautiful buildings, churches, and other monuments.
  • The Winking Lizard was kind enough to let our group congregate there. They provided PHENOMENAL service.  The food was also great (although it is not a traditional healthy place to eat they did have some good healthy meal options on their menu!) and they also had an extensive beer list!
  • Cleveland has THREE major league athletic teams!?? How did that happen!?? (Cleveland Browns NFL, Cleveland Indians MLB, Cleveland Cavaliers NBA)

Random things I noticed about Ohio:

  • Gas prices were approximately $0.10 – $0.15 higher in Ohio than in Missouri
  • I saw MORE cops while driving through Ohio than I saw in any other state (I traveled from Missouri —> Illinois —> Indiana —> Ohio)
  • If you want to take a picture in front of the “Welcome to Ohio” sign be cautious. The sign is located on a overpass that you pass under (and it is a busy highway) so you would have to stop in advance and have the sign in the distance behind you.
  • A version of “The Christmas Story” house is located in Cleveland!

…Fitness Hacks!…

If you are like me, each day can be chaotic and full of activities from the time that I wake up until I jump into bed at nigh. There are always small things that can be done to help our busy lives run a little smoother.  This can be more helpful for those who say that “they are too busy” to workout or just have a bad habit of forgetting things that are needed to go workout (leading to another reason why people make excuses to get out of working out).

Throw out junk food

This is something that I help practice with my clients.  Is there a need for a jumbo box of Twinkies or king size package of candy bars?  Sure, your kids or significant other may enjoy these treats.  If there is no reason to have them at your house limit how many of these kinds of food you have around.  It will help by not tempting you to want to eat those things.   If you do have to have them at home try to keep them in a hard to reach place or have them hidden so you can not find them.  Until you can create your own will power to stay away from those things getting help from those around you can help you to become successful with reaching your health goals.

Have a box of food that you are trying to get out of your house? Instead of throwing it away consider donating it to a local school or food bank!

Is your favorite show on tonight? Watch it WHILE you workout

This is a trick that I personally use and I tell ALL of my clients to use.  If you have 1-3 shows that you watch each week plan your cardio time DURING those shoes. You can be on the cardio equipment and not miss your favorite episode.  It will also allow you to kill two birds with one stone!

Pack a bag

Each night before I go to bed I try to get everything ready for the next day.  This includes my workout clothes.  Getting them together allows me to double check that I have everything needed so I wont forget anything.  I will place my gym bag near the door so I will not forget it when I leave in the morning. I also keep a small “emergency fitness bag” in my trunk.  This bag has the following: ear buds (because I am always losing or forgetting mine at home), socks (you never know when you forget to grab some when you wear flip flops or tights to work), sports bra (I bought a spare sports bra and keep it in the bag because sometimes all of my workout clothes are in the washer/dryer and I need one), hair ties, and an empty water bottle. Make sure to add anything that you typically forget.

You can also follow this trip to save you space if you have to pack your gym clothes in a small bag or purse:

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Plan ahead!

Make sure to PLAN the days you want to workout AND what you want to do on those days.  Consider your workout time an important meeting that you have set with yourself.  If you have meetings for work or for other hobbies you are doing, do you plan your day/schedule around those meetings so you can attend them? Treat your gym session just as you would treat any other meeting you will schedule.

DRINK MORE WATER!

It is clear that most people are not drinking enough water. You want to make sure that you are allowing your body to get the hydration it needs! Here is a great trick that I teach my clients to use to help them drink more water:

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Take time to recover!

Although some people enjoy working out 7 days a week, it is also recommended that you allow your body to have time to recover.  This is a great time to stretch and just let your body heal! Ice packs and self heating ointment can be great things to use to help you recover.  Here are some at-home remedies that you can try on your own:

recover

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Set realistic goals!

This is probably one of the most common mistakes.  You have to set a goal that will be reachable in a realistic amount of time. If you set goals that are hard/impossible to obtain this could contribute to you not reaching your goals. Start with a smaller goal and then gradually work towards that (adding other small goals along the way).

…EGG-cellent quick & healthy breakfast ideas…

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Eggs…

A favorite breakfast option for most people.

The good thing about eggs… you can prepare them in various ways!

Eggs are packed with nutrition and protein!

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Eggs are considered to be a “pure protein”.  What give it that unique characteristic is the fact that it carries ALL NINE essential amino acids. Amino are VERY important because they are the key components in helping your body form protein. When you consume foods, like protein, your body breaks it down into specific amino acids. Your body then rearranges them and puts them back together in a “new” form of protein. These “new” proteins can be found in your hair, skin, organs, bone, and skeletal muscles. Your body will also use protein to help repair damaged tissues and cells and upkeep and maintain your muscles.

Eggs are also packed with omega-3 fatty acids.  This is a nutrient that your body can not make so it is important that you consume them.  These omega-3 fatty acids are essential to your body.  These omega-3 fatty acids aid in helping to reduce heart disease, and research has also shown that the consumption of omega-3 fatty acids has been linked to help with depression.

Eggs are “Egg-sactly” what the doctors suggest you regularly consume to help with your overall health. You do not have to make them “Egg-stravagent” or use “Egg-streme” recipes to enjoy an “Egg-ceptional” meal!

…working out with two wheels…

bike

As the weather gets nice outside, it becomes easier to want to get out and get active!

I hear so many people complain that they want to enjoy the good weather BUT they do not want to run. That is when you can get creative and choose to ride a bike instead!

If you work close to your home you can choose to ride your bike to work on the days there is nice weather outside.  You will not only get a cardio workout BUT you will also save money that you would spend on gas. There are various health benefits for riding a bike:

  • Riding a bike is low impact (compared to running) so you will not have to worry about the strain and high impact that your body may go through while doing other cardio exercises.
  • Riding a bike gives you a great cardio workout as it requires you to use a lot of major muscles groups.  Using more muscle groups = burning more calories!
  • Riding allows you to have a varied workout.  If you have a bike that is equipped with intensity settings you can change the settings to increase/decease the resistance to aid in changing the difficulty of your bike ride. Adding these variations to your bike ride can help to build you stamina and help with your aerobic fitness.
  • Health benefits to riding a bike include this such as increase improved joint mobility and overall range of motion, increased cardiovascular endurance, aids in helping to decrease your body fat percentage (when you also adapt a health eating lifestyle), reduced depression and anxiety, and can also help to decrease your stress levels.

There are also a variety of bikes for you to choose from.  You want to make sure that you try to find the best bike that will work for what you will use it for:

  • Mountain Bikes –  Typically are best for those who will be riding on unpaved and rough terrain and uneven surfaces. These bikes have fat thick tires (to handle the rocks and rough terrain).
  • Road Bike – Designed to be used on open, flat, and paved roads. These bikes do not have rear suspensions (which are typically found on mountain bikes).  These bikes are light weight and typically made of carbon fibers or aluminum.  They have smaller skinny tires and variations of this bike can be seen/used in races such as triathlons.

There are various options available for both mountain and road bikes.  You will have to really figure out what/how you will be using your bike.  You want to make sure to get a bike that will fit your body frame, your exercise needs, and your pocket book.

You will also want to make sure to purchase safety equipment regardless if you are riding your bike on city streets, back dirt roads, or on trails.  A lot of cities and states have laws requiring some types of safety equipment be worn but those on bikes.  You will want to check to make sure you are being lawful and abiding by all street/traffic laws if you are riding in the city and on paved surfaces. Most importantly you will want to wear a helmet that fits! You will also want to make sure that you have proper reflection so that other bikers and motorist can see you when you are on the road. You want to make sure that you make yourself  (and your bike) as visible as possible. This can be done via wearing bright clothing, reflectors/reflection vest/reflection belt, and trying to avoid riding in the street late at night/early in the morning. You will also want to make sure that you are wearing clothing that is appropriate for the weather that you are riding in (if it is cold = wear a warm layer/jacket)

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ALSO Make sure that you are aware of proper signaling when you are on city streets.  You want to be able to communicate with those around you which direction you are going and what you are doing so that you can help to prevent any accidents.

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Riding a bike is a great thing to add to your regular workout routine.  It is something that I personally do and really enjoy.  But most importantly you want to make sure you do what is necessary so you can stay safe and out of harm when you are riding (regardless if you are on paved roads or out on a trail).

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…FALL into fitness…

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As the seasons change, so do peoples choices stay active and fit. The cold weather rolls in, the holidays start to quickly approach, and life gets busier and complicated. You, me, EVERYONE has to remember the sole reason why they want to stay active, eat healthy, and continue to work towards whatever health goals are set.

What is your main reason for setting health goals? Do you have them written down? Do you review them regularly? What do you use to help keep you motivated and going towards your goals each day?

Everyone has to use this Fall season to “Fall into fitness”.  Set your goals and your priorities.  Make yourself and your health goals  just as important as any other duties or responsibilities you have in your life. YOU are the only person that can help you reach your goals.  You can not fake being healthy and fit.  You can have to work for it and make a complete lifestyle change.

Some people may have limitations.  These may be lack of money to have a trainer and lack of money to have a gym membership.  Here are a few at home workouts you can try to help get you started with your fitness journey:

…Low Calorie Alcoholic Drinks…

As the warmer months are quickly approaching, this is the perfect time of year to meet up with new and old pals and grab some drinks. Making good food decisions during these times are very important and one way to help out your festive food/drink  decisions is to make your favorite  cocktails but in a  healthier way! Let’s be honest…everyone will want to enjoy a few treats throughout their weight loss journey to just relax and let loose.  But there is a way to still enjoy a few of your favorite drink and still stay on track with your healthy eating!

Thanks to Fitness Magazine here are some great low cal drink recipes

Pomegranate Martinis

Flavored martinis have gone the way of the pom’. Pomegranate syrup can be found in the coffee or baking aisle of well-stocked supermarkets.

Start to Finish: 10 minutes
Makes: 8 servings

1/2 of a medium orange, cut into wedges
Sugar
1 1/2 cups vodka or gin
1/3 cup pomegranate syrup (grenadine)
3 tablespoons dry vermouth
Ice cubes
Small pomegranates (optional)

1. Rub orange wedges around rims of 8 martini glasses. Invert glasses into a dish of sugar to coat rims; set glasses aside. In a small pitcher, combine the vodka, pomegranate syrup, and vermouth. Place ice cubes in a martini shaker. For each drink, add 1/4 cup of the syrup mixture; shake. Strain into one of the prepared martini glasses. Garnish with a small pomegranate, if desired.

Nutrition Information per serving: 146 calories, 0g protein, 11g carbohydrate, 0g fat (0g saturated), 0g fiber

Orange Martinis: Prepare as above, except use 3 tablespoons frozen orange juice concentrate, thawed, in place of the syrup. Omit garnish.

Apple Martinis: Prepare as above except use 1/3 cup frozen apple juice concentrate, thawed, in place of the syrup. Garnish with fresh orange peel curls.

 

Tangy Citrus Lemonade

Prep: 25 minutes
Chill: 2 hours
Makes: 10 servings

6 large lemons (1 1/2 cups juice)
3 medium limes (1/3 cup juice)
3/4 to 1 cup honey
6 cups water
2 cups fresh or frozen raspberries
Ice cubes
Lemon and/or lime slices (optional)

1. In a 2-1/2-quart pitcher, combine lemon juice, lime juice, and 3/4 to 1 cup honey. Add water and raspberries. Cover and chill for at least 2 hours or up to 24 hours.

2. Just before serving, gently stir to combine. Pour into ice-filled glasses. Add lemon and/or lime slices, if desired.

Nutrition Information per serving: 101 calories, 1g protein, 28g carbohydrate, 0g fat (0g saturated), 2g fiber

Lemonade Tea: Add equal parts freshly brewed iced tea and Tangy Citrus Lemonade to ice-filled glasses. Sweeten to taste with additional honey, if desired.

 

Frozen Lime Margaritas

Start to Finish: 10 minutes
Makes: 10 servings

12-ounce can frozen limeade concentrate
2/3 cup tequila
1/2 cup light orange juice or orange liqueur
4 cups ice cubes
1/2 of a medium lime
Coarse salt
Orange slices (optional)

1. In a blender container combine limeade concentrate, tequila, and orange juice. Cover and blend until combined. With blender running, add ice cubes, one at a time, through opening in lid, blending until mixture becomes slushy.

2. Cut a thick lime slice; cut slice in half. Rub slices around rims of eight glasses. Dip rims into a dish of coarse salt to coat rims. Pour mixture into prepared glasses. Garnish glasses with orange slices, if desired.

Nutrition Information per serving: 122 calories, 0g protein, 22g carbohydrate, 0g fat (0g saturated), 0g fiber

Strawberry Margaritas: Prepare as above, except blend half of the mixture at a time adding 1 cup frozen unsweetened whole strawberries along with 2 cups of the ice cubes. Repeat with remaining mixture, 1 cup additional frozen strawberries, and remaining 2 cups ice cubes. Continue as directed, substituting coarse sugar for the salt on the glasses. If desired, garnish each glass with a whole strawberry.

Make-ahead directions: Prepare as above through Step 1. Pour into a 1-1/2-quart freezer container. Cover and freeze overnight. To serve, use a large spoon to scrape across frozen surface and pile into salt-rimmed glasses.

 

White Wine Spritzer:
Try diluting your drink with club soda or sparkling water.  This in the end means that you get more glasses for fewer calories.  These are about 100 calories per serving. Dry wines are better because they usually contain fewer calories.

 

Vodka Cranberry:
It has about 65 calories, but the cranberry juice also helps to flush the alcohol you consume out of your system. Try to request the light cranberry juice for the lower calories. For an extra zesty flavor (without adding calories) squeeze a lime wedge in your drink.

 

Vodka and Diet Red Bull:
Request to have it made with the sugar-free Red Bull. It’s only about 75 calories.

 

Here are some more mixers that you can choose at the bar that carry small calorie content (Thanks to WebMB):

  • Diet soda or diet tonic: 0 calories
  • Orange juice (6 oz): 84 calories
  • Cranberry juice cocktail (8 oz): 136 calories
  • Light orange juice (8 oz): 50 calories
  • Light cranberry juice (8 oz): 40 calories
  • Light lemonade (8 oz): 5 calories
  • Coffee, tea: 0 calories
  • Lemon or lime juice (1/2 oz): 10 calories

Consider mixing up a pitcher of your favorite crystal light  drink and use that to mix in with your hard alcohol!  This option adds zero extra calories, taste great, and will keep you from racking up the extra calories and sugar for the day.

So feel free to treat yourself EVERY ONCE IN A WHILE to a nice cocktail with your friends or just at home after a long day.  The key is to be smart and to enjoy these things in moderation!

…MORE Healthy Snacks Part 4…

Tired of trying the same quick snacks that you have gotten accustomed to eating? Well no worries! There is a WIDE variety of snacks that you can try that are not expensive, quick to grab, and yummy that will satisfy your cravings until your next meal!

These are some good snacks that you can keep in your purse, desk, or lunchbox that you can snack on to help keep you on track with your healthy eating habits.

1. Watermelon (serving size is about 1 cup cut into cubes or balls that can be created by scooping out with an ice cream scoop)

2. Cubed Apples and Cubed Cheese (suggested serving size is 1 cup)

3. Craisins (suggested serving size 1 cup. Also great to have on a salad or in yogurt!)

4. Goldfish Crackers (suggested serving size about 55 pieces)

5. Roasted Asparagus (you can also try four spears spritzed with olive-oil spray and topped with 2 tablespoons grated Parmesan cheese, baked for 10 minutes at 400°)

6. Turkey Roll-Ups (Four slices smoked turkey rolled up and dipped in 2 teaspoons honey mustard you can also add low fat swiss cheese to add a little more taste)

7. Strawberry Salad (1 cup raw spinach with ½ cup sliced strawberries and 1 tablespoon balsamic dressing)

8. Oatmeal (try to stay away from the flavored oatmeal those add a lot of sugar. you can get plain oatmeal and add brown sugar or honey to add some flavor.  you can even add fruit or yogurt!)

9. Banana Smoothie (½ cup sliced banana, ¼ cup nonfat vanilla yogurt, and a handful of ice blended until smooth)

10. Lime Sherbet (1/2 cup suggested serving size ) with sliced kiwi or any other fruit

11. Apple Chips (dehydrated apples! My favorite are Fiji apples or honey crisp because those retain the best flavor and sweetness)

12. Black Beans (mix 1/4 cup black beans with 1 tablespoon salsa and 1 tablespoon Greek yogurt for an added twist! Can eat this plan or on ONE piece of whole wheat bread)

13. Lettuce wrap (try two slices honey-baked ham with 2 teaspoons honey mustard rolled in a lettuce leaf)

14. Pecans (try five pecans roasted with 2 teaspoons maple syrup and 1 teaspoon cinnamon this could also go great on a salad!)

15. Chocolate Covered Strawberries (dip 5 strawberries in 2 squares of dark chocolate)

16. Honeyed Yogurt (½ cup nonfat Greek yogurt with a dash of cinnamon and 1 teaspoon honey)

17. Tropical Juice Smoothie (¼ cup pineapple juice, orange juice, and apple juice, blended with ice)

18. Turkey and cheese wrap made with a whole wheat tortilla (Add mustard for flavor and don’t be afraid to add lettuce and other veggies)

19. Fruit and Cheese Kabobs ( You can alternate chunks of fresh fruit and cheese cubes and thread them on a bamboo skewer for a fun and healthy snack)

20. A couple of hard-boiled eggs with carrot, celery sticks, and hummus (roasted red pepper hummus of a low-fat cream cheese or peanut butter)

You can also check out past post for more snack options:

http://infinitelifefitness.com/2011/11/02/healthy-foods-that-are-unhealthy-part-1/

http://infinitelifefitness.com/2012/01/17/more-healthy-snack-ideas/

http://infinitelifefitness.com/2012/02/02/more-healthy-snacks-part-3/

So there should be No excuse as to why you can not snack on HEALTHY things during the day as opposed to a bag of chips of your favorite candy bar.  Those are good to have every once in a while BUT if you want to reach your health and fitness goals you have to dedicate yourself to eating things that are beneficial to your body.

Any day is a great day to start obtaining your own health and fitness goals!!