Monday, February 15, 2016

XBAR Training & Events

The XBAR fitness system is a "personal gym," with fully adjustable resistance bands, allowing users of all ages and fitness levels to enjoy the workouts.  I discovered this product in the fall of 2014 when it was featured in Muscle & Fitness Hers.  The XBAR Fitness system has also been featured in Muscle & Fitness Magazine, Oxygen Magazine, Active OC Magazine and is exploding in the fitness industry with rave reviews.

Used by hundreds of trainers and fitness professionals, the variety and portability make it appealing to athletes, stay at home moms and dads, senior citizens, children and fitness enthusiasts.  Resistance band training is a great way to mix up your routine and stimulate the stabilizing muscles for added intensity and variety.

Receive 10% off your purchase with code MeganLinge at checkout.  Shipping is free!  XBAR training programs and group discounts are available as well.

XBAR: Full Length Interval Workout

Join me for this full length workout featuring the XBAR! The routine includes bodyweight aerobic intervals and strength moves (squats, lunges, arm curls/extensions and more!).  NOTE:  The word "aerobic" used during this video is in reference to the bodyweight intervals, meant to increase the heart rate.  The strength intervals, as done here, can also be considered aerobic.

XBAR: Lower Body Workout 3.2015

This leg series targets the glutes, hamstrings, quads, core and shoulders.

XBAR: Upper Body Workout 3.2015

This upper body series targets the shoulders, core, upper back, biceps and triceps.

Wednesday, February 3, 2016

Fuel Your Fitness Grocery List

Maintaining a healthy diet does not have to be stressful and time consuming.  Equipped with the right resources, it IS possible to plan meals for the week, shop efficiently and prepare food that is full of nutrients and flavor!

I have created the following list based on personal experience and resources that I have come to trust over the years. I am a certified personal trainer and certified fitness instructor with over 15 years of experience in the industry.  Please be advised that it is best to consult your doctor or a registered dietitian if you have specific dietary needs.  The following tips offer advice to ease the stress of shopping.

  • Emphasize moderation and prioritize foods that are minimally processed. 
  • Eat for energy! Provide your body with the right kind of fuel and you'll feel less tired and more energetic.
  • Avoid labeling food as "good" or "bad." 
  • Be aware of excess sugar and the impact it has on your health.  Here is a great article by Kristin Kirkpatrick of Huffington Post, 10 Things You Don't Know About Sugar.
  • Also be aware of prices and the impact they have on your wallet! 
  • If you're looking to improve your financial fitness, I suggest downloading apps to your favorite grocery stores.  Typically they feature sale prices, coupons and more.  My favorite is the Target Cartwheel app.  From time to time I use the Kroger and Winn Dixie apps.

Brown Rice
Sweet Potato
Whole Wheat Pasta
Oatmeal (The flavored varieties have a lot of added sugar, stick with unflavored and add fruit, protein powder, nut butters and more)
Low Carb Tortillas
Ezekiel Bread or Whole Wheat Bread
Fresh, Frozen or Canned in Light Syrup Fruit (prioritize fresh, then frozen, then canned)
Fresh, Frozen or No Salt Added Canned Vegetables

Coconut Oil
Olive Oil
Nut Butters (Natural, avoid reduced fat because they contain a lot of added sugar)
Fish Oil

Nonfat, Plain Greek Yogurt
Lowfat Cottage Cheese
White Meat Chicken or Turkey (remove skin)
Beef: Round, Sirloin, Chuck Arm, Loin, and Extra-Lean Ground
Pork: Leg, Shoulder, Tenderloin
Protein Powders (There are a lot of great options at Vitamin Shoppe. Shipping is FREE when you spend $25 or more.)
Fish and Shellfish (Not battered)

Hot Sauce
Herbs & Spices
Flavored Vinegars

Be proud of yourself for taking the time to plan your meals and shop wisely.  Nutrition is just one component of a healthy lifestyle.  Make sure include restoration and activity as well.  For more information about my online programs and Fuel Your Fitness Method, click here. What are YOUR favorite healthy shopping tips? Have I left any off the list? Comment below and share on social media with #FYFmethod!