Tag Archives: fat loss

Mix & Match Snack Combos… with no Afternoon Crash

 

Do you struggle with an afternoon slump? 

Can’t seem to break your cheez it addiction? 

Always reach for the office candy dish at 3pm? 

If this is you, it’s not your lack of willpower, we just have to tweak your choices.

One of the biggest problems I see with typical ‘snack’ options is they’re mainly fast digesting carbohydrates. The problem is, we digest them quickly, they spike our blood sugar, and we crash shortly after, leaving you reaching for more snacks.

Problem solved.

Try out this perfect snack formula to be sure you keep your blood sugar stable, and your afternoon snack monster at bay. 

  1. Pick a protein or healthy fat or both from the first list (they’ll slow down digestion and help keep you full longer) 
  2. Pick a fiber filled carbohydrate from the second list (the fiber makes them digest more slowly, and will help to keep you full).

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Protein & Healthy Fat Options: 

  • Antibiotic Nitrate & Nitrite Free Organic Turkey Breast Slices
  • Hard Boiled Eggs (eat the yolk for healthy fat & nutrients too)
  • Greek Yogurt (I love Fage or Two Good)
  • Cottage Cheese (I like Good Culture)
  • Tuna or Salmon Packets
  • Organic String Cheese
  • Protein Powder (look for all clean ingredients – always happy to recommend the one I use and love)
  • Chomps Turkey Sticks
  • Natural Nut Butter
  • Unsweetened Coconut Flakes
  • Pumpkin or Sunflower Seeds
  • Flaxseed
  • Nuts
  • Hummus
  • Yogurt Based Dips
  • Avocado

Fiber Filled Carbohydrate Options: 

  • Any Fruit fresh or frozen with no syrup/sugar added (bananas, apples, grapes, berries, etc… all travel well)
  • Freeze dried crunchy fruit (only ingredient should be the fruit)
  • Snackable Veggies (cherry tomatoes, snap peas, baby bell peppers, carrots, cucumbers, etc…)
  • Brown Rice Cakes
  • Whole Grain Cereal (I love three wishes for a little extra protein) with at least 4 grams of fiber
  • Siete Tortilla Chips
  • Lesser Evil Popcorn
  • Lesser Evil Power Curls
  • Whole Grain Crackers (I love Simple Mills)
  • Oats
  • Sweet Potatoes
  • Chickpeas
  • Granola or Protein Bar with at least 4 grams of Fiber
  • Birch Benders Pancake Mix
  • Whole Grain Bread (at least 4 grams of Fiber)

Mix & Match Ideas 

  • Snackable Veggies & Hummus or Greek Yogurt Dip
  • Cereal with a Scoop of Protein & Unsweetened Nut Milk
  • Apple Slices with Nut Butter & Lily’s Chocolate Chips
  • Oats with a Scoop of Protein Powder & Nut Butter
  • Hard Boiled Eggs & Dried Chickpeas
  • Brown Rice Cakes topped with Hummus, Cottage Cheese, Nut Butter, or Protein Frosting
  • String Cheese & Popcorn
  • Whole Grain Crackers with a Tuna Pouch
  • Greek yogurt with Fruit & Flaxseed
  • Cottage Cheese with Sliced Tomatoes and Everything but the Bagel Seasoning
  • Lesser Evil Popcorn with Pumpkin Seeds & Nutritional Yeast
  • Whole Grain Toast with Avocado or Nut Butter

P.S. Still want to reach for the cheez its too? Add in a handful or a hershey kiss if you’ve got a sweet tooth, but portion out and consume it last having your healthier snack combo first 😉

No foods off limits around here! What’s your favorite snack?

Muscle Burns Fat

New Program Alert: #mbf

I am SO excited for the launch of our newest program – #mbf- Muscle Burns Fat! And the most exciting part… it’s really two programs in one – #mbfa (Muscle Burns Fat Advanced) is designed to be completed right after! I cannot wait for 6 full weeks of new workouts!

What is #mbf?

Basics:

#MBF is made up  of two 3-week programs—#MBF Muscle Burns Fat and #MBFA Muscle Burns Fat Advanced—designed to be done back-to-back. #MBF is perfect for beginners and will lead you right into #MBFA. Led by Super Trainer Megan Davies, these 25- to 45-minute strength-training and cardio workouts will help you tone, tighten and scorch calories!

  • Created by Super Trainer Megan Davies 
  • Two 3 week programs designed to be done back to back
  • 25-45 minute workouts
  • Set to music so you can push your pace, find your rhythm, and let the music help drive you to burn maximum calories.
  • 7 days a week: M/W/F- Strength training, T/H- Cardio, Saturday- EMOMs (every minute on the minute), Sunday- Recovery

What kinds of workouts are there?

Strength training (3x/week) happens on Monday (Lower Body Burn), Wednesday (Upper Body Burn), and Friday (Full Body Burn), and includes asymmetrical moves where you’ll use one weight instead of two. Megan’s reason being, “when you’re lifting with one weight, your body is forced to compensate for the imbalance, which engages your core. By challenging your body, you’ll burn more calories and get the most out of each workout.”

Cardio workouts (2x/week) are Tuesday and Thursday (Core Circuit) that will always end with a AMRAP-as many reps as possible so you can try and beat it next time you have a cardio workout. These will have an emphasis on fat-burning and will incorporate the BOD rope.

EMOMs (1x/week – every minute on the minute) will be on Saturdays! This 25 minute, once a week workout will push you to give everything you’ve got.

Sunday stretch and flow (Dynamic Recover) workouts will help you ease tension, boost mobility and optimize your recover to help you get ready for the next week

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What equipment is required?

  • Light, medium and heavy dumbbells
  • BOD Rope – our new weighted indoor jump rope!

What is the nutrition plan like?

All #mbf Challenge and Completion packs include BOTH Ultimate Portion Fix & 2B Mindset – our AMAZING premium nutrition plans – so we will be able to focus on the nutrition program that works best for you. Either a portion control based plan OR intuitive eating approach. This combination of nutrition and fitness is the key to results!!

What support will I have?

Our groups are so much fun and such an amazing way to stick to your plan, answer questions, stay motivated and connect with other people doing the same program! This is was keeps me on track too – they hold me accountable and keep me motivated! We’ll be kicking off our exclusive test group on JULY 27th with a week of prep before diving into the program and going through it together. 

How can I try it? 

Give the sample workout a try by heading here! This way, I’ll also be able to keep you in the loop with all the info you need to know as we get closer to launch!

Results:

Don’t worry — this isn’t about bulking up. Megan designed these workouts to get you lean and toned for your strongest body ever.

We hear the workouts are tough but Megan keeps the moves simple so you can let the tempo set your pace and drive your intensity no matter your fitness level or experience (wait until you see the test groups before and afters – I’m SHOOK)! The proof is def. in the pics!!! And those of you who are like, HOLY $h!+ IDK about this…rest assured, there is a modifier 😉

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What packages are there?

For New Customers:106389088_1319011838303640_8598469681968029200_n

For Existing BOD Members:

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I always recommend the Deluxe packages – especially with a program like this where you will be SORE. Having Recover will help you function the next day and allow you to give your next workout 100%. And Energize will give you the power to really crush your workout.

You IN?!

If so please complete this form to try out the sample workout and get on the list for all of the launch info!

I am so excited to do this program with you! Cannot wait to rock this with you!