The Work-Workout Balance

Work hard and the results will come, right?  Kind of.  If your goal is to get in shape, then yes, you will have to work hard in the gym (or wherever you fit in your fitness).  But you will also have to manage your diet and make sure your sleep schedule is on fleek.  Likewise, there is more to it when it comes to your making “gains” in your career. It takes long hours, evening social events, and sometimes lengthy travel in order to make progress and move upward.  So what happens when those requirements interfere with your gym time and your promise to replace beers with banana-spinach protein shakes?  The following solutions will ensure you overcome those pesky barriers to success. 

The Problem:  Happy Hour

The Solution

It’s been a long day filled with phone calls, emails and meetings. You’ve made some final decisions regarding a big project while texts from your indecisive friends pop up on your phone.  Pizza or burgers?  Outdoor beer garden or indoor with flat screens to watch the game?  The only decision you want to make is what time to leave the office.  One of the problems with happy hour, is it rarely lasts an hour.  It might turn into dinner following your after-work drink, which then turns into “one more” after finishing the entire burger and fries you ordered because your alcohol-influenced self read it on the menu as “protein.”

-Avoid showing up to happy hour on an empty stomach.  Drinking on an empty stomach will increase the impact of the alcohol, and decrease your ability to resist that plate of nachos.

-Have a snack beforehand.

-It’s also a good idea to be the last one to have the first drink.  The later you begin your happy hour, the less alcohol you will likely consume throughout the evening.

The Problem: Burning the Midnight Oil

The Solution

Maybe you're up with the birds to catch that rush of endorphins that you chase at the gym. Maybe you're up late every night, replying to every email and reviewing every power point slide of your presentation. If you can relate to either of these, or (worse) both, there's a chance you're not getting the recommended 7-8 hours of sleep each night. If you'd rather burn fat than "midnight oil," prioritizing your sleep is a must. The quantity and quality of rest you get has a direct impact on your mood, energy levels and the hormones that support muscle growth and control your appetite. Having trouble calling it quits?

-Unplug at the same time every night to develop consistent sleep habits.

-Retire from the phone, computer and TV so you can recharge your body along with those devices.

-Consider using an eye mask to reduce the impact of light in your room.  Even a subtle amount can affect your melatonin levels, a hormone which plays a role in weight control and immune health.

The Problem:  The Vending Machine and Food Delivery Services

The Solution

Remember when hunger struck and you instinctively ran to the vending machine to grab a snack? With countless food delivery services, you might find yourself grabbing your phone just as quickly as those Gardetto’s.  Overcome endless, convenient food options and a bottomless burrito bowl by filling up with these tips.

-Schedule healthy food. The convenience of many smartphone apps makes order food fast, easy and efficient.  Use this to your advantage! Know which restaurants or meal delivery services offer nutrient dense options.  Many of them offer customized options such as gluten-free, nut-free, Paleo and vegetarian.

-If you’re eating out, don’t be afraid to create your own “meal” of side dishes.  A few of these “micro-meals” can add up to create a well rounded lunch.  Aim to include a protein, carb and veggie.  An example might be a baked potato, loaded with steamed broccoli and cottage cheese.

-Go with the tried and true "old school" method of packing your own.  And keep snacks at your desk! 

The Problem:  When (and where?) to Workout

The Solution

There's an increasing number of hotels and workplaces that provide gyms and wellness programs. Whether you're on the road or at work, there are countless opportunities to workout regardless of what your HR department might offer. Many companies provide free access to onsite gyms, or discounted memberships to one in your community. Onsite fitness centers, or those at a hotel, may not be "all inclusive" but the most important part isn't the amount of equipment or how new it is, but what you do with it.  Regardless of where you are or what equipment you have access to, keep the following in mind.

-Implement activities throughout your workday.  Think planks, wall sits, and stair climbs!  Never underestimate the significance of staying active.  Before roll your eyes and think “I’ll pass on burning the 10 calories,” take into account the energy-impact, how it will contribute to a quick mood boost.  It might also be exactly what you need to prevent a trip to your co-worker’s candy jar.

-Keep a pair of gym shoes and workout clothes in your office. While you might not have access to a shower, you never know when you might be able to get outside for a quick walk or outdoor circuit.  Check out The Bare Basics Workout for an equipment free routine you can do anywhere.  

These tips, along with commitment and an open mind, will help you achieve progress and bring you closer to your fitness goals despite work-related obstacles. What are your favorite ways to stay active and maintain a healthy lifestyle when balancing responsibilities at work? 

This post was originally featured here: http://etbfit.com/blogs/news/128180739-the-workout-work-balance

Hustle. Rest. Repeat.

In a world that encourages you to "just do it" - with no excuses, while going hard, after hustling (and before grinding), a rest day can feel like giving up. Years ago, I supported the notion of working out seven days a week.  I was convinced that every workout had to be as difficult, if not more so, than the previous.  Over time, physical stress accumulated and the outcome was a herniated disc. Since then, I have found balance at the gym and in life.  Some days I feel my strongest after completing a couple of pull-ups.  Other days, all I need is a set of dumbbells, my XBAR and some warm weather to feel on top of the world after completing a backyard bootcamp. 

When you avoid listening to your body, your body will speak up.  Usually, in ways that stop you in your tracks--literally and figuratively.  The following are examples of what can happen when you over train and under restore.

• Injury
• Adrenal fatigue
• Depression
• Low energy
• Excessive weight loss or weight gain
• Mental fog
• Elevated resting heart rate
• Loss of energy
• Muscle aches and pains that do not go away

If you're running your body like you run a business, ask yourself "what's my bottom line?"  Is the risk of working 24/7, 365 days a year worth the reward?  What are you gaining by pulling all nighters and pushing deadlines? 

The Fuel Your Fitness Method embraces activity, nutrition and restoration.  Dedicate at least one day per week to restoration.  This might mean staying in bed until 11am.  Or taking a yoga class.  Restoration is meant to calm the body and calm the mind.  Avoid doing anything that requires a great deal of energy.

• Visit your library.
• Schedule a manicure or massage.
• Call a friend.
• Send a hand written note.
• Stretch.  Follow along with a Fitness Blender yoga routine or find some ideas on my Pinterest Restoration Board. 

Over time you will discover the balance between pushing yourself and knowing when to back off.  Embracing restoration will improve your self awareness and your ability to listen to your body. The next time you think about going hard...ask yourself if what you really need is to go home. 


Feedback? Suggestions? Comment below. I'd love to know your favorite way to restore.  For more information about online and in-person training programs, click here.

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 www.xbar.com 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.

Why Should I Hire a Fitness Trainer?

Whether you are new to exercise, have reached a plateau, or are looking to improve your athletic ability, working with a Certified Personal Trainer provides several advantages over working out on your own. I am certified through AFAA as a Personal Trainer and Group Exercise Instructor.  I am also insured and CPR/AED/First Aid certified.  My experience ranges from working with beginners, athletes, recreational exercisers, prenatal clients, to clients preparing for their wedding day! 


Accountability. Have trouble getting up early for a workout? Tempted to go home after a long day at the office? Weekly checkins provide added commitment to your goals and health.

Goals. What are your goals? Do you know where your current fitness level is and where you want to be? What is a realistic way for YOU to get there? A trainer will provide guidance and programming based on these factors.

Challenge.  A trainer will challenge you to reach your personal best, encouraging you to go beyond your mental and physical abilities while still achieving safe and effective results.

Variety. The body adapts quickly and the same exercises day in and day out will result in little to no progress. A trainer will vary the sets, reps, resistance and exercise methods so you are challenged physically and never bored!


Learn more about my Fuel Your Fitness Method online program by clicking here.

Maximizing Post Workout Nutrition

Most of us go to the gym, take a fitness class, or head outdoors for a run with a specific goal in mind.  We want to increase our strength, decrease body fat and improve our well being without spending our lives at the gym and our nights preparing meals for hours on end.  Over time, we learn that various formats and intensity levels of our program bring the results. Yet, perhaps you are still feeling sluggish.  The pace of your run has slowed. Your strength workouts are intense, but you are not seeing the muscle development you would like.  While you make healthy choices when eating, you may be overlooking the importance of post workout nutrition.

Why is fueling after a workout so important?

What you eat after a workout can optimize the recovery process.  Proper post workout fuel will replenish muscle glycogen that was depleted during your workout, reduce muscle protein breakdown, and increase muscle protein synthesis. It can also help reduce cravings and fatigue.  It is important to remember that just because you ran 3 miles or completed a spin class, you do not have an all access pass to the fridge or restaurant menu.  In general, people tend to overestimate the amount of calories they have burned and underestimate how many they consume on a daily basis.  This can lead to weight gain over time--the exact opposite of what most of us want!  The following tips are suggestions that may help maximize your post workout nutrition without negating your hard work.

• Aim to eat within 30-60 minutes after your workout. After a workout your body is in prime condition to absorb proteins and carbs, putting those nutrients to good use.
• Avoid eating fats as they slow down digestion, which is the exact opposite of what you want to do.
• Avoid eating salty foods.  They lower your levels of potassium which should be avoided when you have already lost electrolytes during your workout. Additional potassium will lower them even more.
• Your snack should be in the ballpark of about 250 calories, with a mix of carbs and protein.  Livestrong.com advises 30-40 grams of carbs with 10-15 grams of protein.  Click here to use the Livestrong.com formula for calculating your daily protein needs.
• According to Greatist.com, if you are doing a cardio workout, aim for a slightly higher ratio of carbs to protein.
• A morning workout breaks down glycogen stored in your liver, so if you workout first thing in the morning, these liver stores (in addition to glycogen stores) are depleted.  Therefore, the emphasis should be on carbohydrates (Livestrong.com).
• After an evening workout, choose a dinner full of carbohydrates, which provide quick energy for the body.  Add protein for long lasting energy (Livestrong.com).

What kinds of foods or drinks should I have?

• Fruit with nuts or nut butter
• Hummus with carrot sticks
• Pumpkin seeds.  Pumpkin seeds are a good source of zinc and BCAAs.  Zinc helps the growth and repair of muscle tissue.  It can also improve immune health. 
• Whey protein.  Protein shakes are beneficial because they are convenient and do not require a lot of digestion, which may seem more appealing than a chicken sandwich right after a grueling workout.
• Add chia seeds to your shake or snack for additional muscle repairing protein.
• Bananas.  I like adding frozen banana to my protein shake because it creates a "milkshake-like" texture and the carbs help speed up delivery of protein to your muscles.  
• Tart cherry juice is another great addition to your protein shake.  They contain anthycyanins, a compound that has been shown to block inflammation while reducing muscle damage (health.usnews.com).
• Chocolate milk.  The high carb and protein content in chocolate milk make it an extremely effective post workout drink.
• Spinach salad with sliced chicken breast
• Greek yogurt with dried fruit  

What are your favorite sources of post workout fuel? Comment below or tag me on social media! @inspirelingefitness

Fuel Your Fitness Product Guide

Whether shopping for yourself or for your favorite member of the fitfam, the following products and services support a lifestyle of healthy habits and wellbeing.

XBAR Fitness System
The XBAR's unique and innovative design allows for unlimited exercises.  Workout every body part
with one compact device.  Work your abs, shoulders, chest, legs, back, biceps, triceps and more!  It's simple, portable and functional   Train on your time, in your place, at your pace.  Save 10% on your entire order at www.xbar.com with code MeganLinge at checkout.  Shipping is free.

Personal Training Services
If the person you're shopping for is new to exercise, has reached a plateau, or is looking to improve their athletic ability, working with a Personal Trainer provides several advantages over working out on your own. I am a Chicago-based Personal Trainer, insured and certified in CPR/AED. I am certified through AFAA as a Personal Trainer and Group Exercise Instructor. My experience includes working with beginners, athletes, recreational exercisers, prenatal clients, and clients preparing for their wedding day!  Online programs are available, as are partner and group sessions.  Click here for more information.

Vitamin Shoppe Treats 
Vitamin Shoppe is my go-to place for protein, vitamins, collagen and various other products such as hemp seeds and shaker bottles!  They have a full line of skin care products as well. Click here for a variety of gift items and special offers.

Wahoo Fitness TICKR Heart Rate Monitor
The Wahoo Fitness TICKR monitors your heart rate, calories burned, and time plus distance and pace when connected to your phone.  The TICKR's dual band technology works with smart phones and GPS watches, making it the ultimate heart rate monitor!  The TICKR is available for purchase here.  

Share Your Story Locket
I'm in love with this necklace and everything it represents.  During my last bikini competition I remember feeling mentally and physically exhausted the day of, not having placed and having "nothing to show" for all of my hard work.  Yes, that though, at some point, entered my mind.  Then I knocked it out as quick as a set of burpees! Focus on the progress, not just the end product.  Competitions, triathlons, marathons, performances...they are OPPORTUNITIES for us to REVEAL our talents and strengths.  Opportunities to witness our accomplishments, evaluate the outcome and reassess with a new (or modified) goal in mind.  Click here for necklaces and more.

Power Systems Fitness Equipment
Power Systems carries all kinds of fitness equipment including exercise mats, workout DVDs, stability balls and more.  Be sure to check out their New Products as well.

Shields of Strength
I discovered Shields of Strength through Instagram and was so intrigued by the products and the company's presence in various communities, particularly in the fitness industry. It is amazing to see women like Jamie Eason and Paige Hathaway not only represent their commitment to a healthy lifestyle, but to a spiritual one as well. This is a great opportunity to share faith in God and passion for fitness.  Explore the options from Shields of Strength here. 

Which of these items are you wishing for? Forward them to a friend!

Creamsicle Protein Treat

This easy to make treat is low in sugar and high in protein.  It will satisfy your craving for something sweet, without the extra calories!  

1 box of gelatin

1 scoop of Quest Nutrition Salted Caramel protein

1/4 c. nonfat Greek yogurt

2 T. water

Prepare gelatin according to instructions.  Once it has gelled, mix the remaining three ingredients and scoop on top! 

Purchase your Quest Nutrition protein at Vitamin Shoppe and shipping is free.  

Cake Batter Protein Pancakes

These pancakes are easy to make and full of clean, high protein ingredients. Give them a try and you'll want to have breakfast all day, every day! The recipe made approximately 6 pancakes.

Ingredients: 2 scoops Pro Supps Vanilla Cake whey protein, 1/2 cup fat free cottage cheese, 1/3 cup liquid egg white, 1/2 cup plain oatmeal, and about 1/3 cup water.  

Blend all ingredients. After cooking pancakes, top with a mixture of 1/2 scoop Cellucor Cake Batter whey protein with 1/3 cup nonfat Greek yogurt with 1 t. nectresse or truvia and 1-2 T. of water. Enjoy!!

Interested in learning more about my online fitness programs and challenges?  Click here to stay hot and get healthy with the Fuel Your Fitness method!

Strawberry Pumpkin Protein Cake

This six-ingredient recipe requires only three steps!  Pumpkin is a great source of fiber which aids weight loss--by keeping you fuller, longer and on fewer calories.

1 15 oz can pure pumpkin

3 scoops Quest Nutrition Strawberries & Cream protein 

2 T coconut oil

1/3 c almond milk

1 t baking powder 

1 egg

Preheat oven to 375 degrees.  Combine all ingredients.  Bake for approximately 30 minutes.  

Zucchini Crust Pizza

This tasty treat is fun to make and provides a low carb source of nutrients.  One zucchini has just 25 calories and it has more potassium than a banana!  

Ingredients

1 zucchini

1 egg

1/4 cup bread crumbs

1/2 cup parmesan cheese

1 t. sea salt

1 t. cayenne pepper

3/4 c. low fat, shredded mozzarella cheese

3/4 c. sauce

Preheat oven to 450.  Line pizza pan with foil.  Shred (or use the Veggetti) zucchini.  Chop into fine pieces.  Use paper towel to absorb as much moisture as possible.  Combine zucchini in a large bowl the egg, bread crumbs, parmesan cheese, salt and cayenne pepper. Mix and then spread onto foil lined pan.  Top with sauce and cheese, along with any meats or veggies you would like to add.  Bake for approximately 15 minutes.  Allow the pizza to cool so the crust is as dense as possible.

Protein Banana Bread

If you're anything like me, you occasionally buy more bananas than you can eat.  While typically I enjoy freezing bananas and using them to add thickness and flavor to my protein shakes, I decided to experiment with this brown-spotted bunch.  The result?  An amazingly healthy, delicious and easy to make banana bread! 

Ingredients

3 eggs

6 ripes bananas

1/2 cup applesauce

1/2 cup xylitol

2 cups whole wheat flour

2 scoops Quest Nutrition Vanilla protein (purchase here from Vitamin Shoppe and receive free shipping)

1 teaspoon baking powder

1/2 teaspoon sea salt

Preheat oven to 325 degrees.  Combine all ingredients and pour into a baking dish (I coated mine with coconut oil).  Bake for approximately 50 minutes.  Enjoy!  Bananas are a great source of potassium which stimulates your muscles, nerves and brain cells, and can help reduce blood pressure and the risk of stroke.

Pizza Fries

Eat clean, train dirty right? Keep those meals and snacks healthy with this pile of deliciousness, packed with healthy carbs and nutrient rich tomatoes!

Ingredients

1 baked sweet potato

1/2 cup reduced fat mozzarella cheese

1/2 cup pasta sauce (this one has just 7g of sugar per serving)

1 Flatout flatbread wrap 

Preheat oven to 375 degrees. Place Flatbread on pan and top with sliced potato, sliced tomato, sauce and cheese. Bake for 20-25 minutes. 

Non-Scale Victories

Non-scale victories are the best! Too often, we get caught up in the numbers.  One day you are down a pound, the next you are up a half pound.  So you avoid weighing yourself for a few days only to find out that once you do, your weight is down 2 pounds.  What gives? Why does it matter?  While the scale may fluctuate as much as the Chicago weather, the emphasis should be on improving your health versus losing weight (more specifically losing fat). 

Progress Photos & Strength Gains
It had been a while since I posted any progress photos.  To be honest, I had not taken any either.  After competing in an NPC Bikini Competition last year, I decided to spend time focusing on developing myself as a personal trainer and fitness instructor.  Along with this, my priorities include educating others and being a resource to those who are looking to lose fat, gain strength, improve their health, or touch their toes without feeling their hamstrings (or anxiety levels) tighten.  This morning I decided to take some photos, never anticipating an entire blog would result.  I also did not anticipate seeing a visible change in these photos, as my body weight is relatively the same.  I realized my strength had improved (one of many reasons to track your sets, reps and weights).  Around the time of the previous photo, in September 2014, I completed 7 reps with 30lbs of resistance in the first set using the assisted pull-up machine.  Today, March 9th of 2015, I completed 10 reps using 20lbs of assistance.

Non-Scale Victories
The following list provides opportunities for you to discover your own progress using methods other than the scale.

-Track your workouts.  One of the reasons it's so important to track your workouts is so you can improve your strength.  Consider working to increase the number of reps you complete, increase the weight you lift...or both!  It is also important to incorporate variety into our routine to the body does not plateau by adapting to a specific training method.  I refer to myself as the "Bodybuilding Yogi," which may sound like an oxymoron to some.  But it keeps me flexible, keeps me strong, and keeps me engaged.  Some days I do an extended number of reps using body weight, other days I leg press so hard the plate feels like a concrete wall!  I have also discovered the XBAR, a great tool that incorporates variety through the use of resistance bands (save 10% with code MeganLinge at checkout on xbar.com).  It does not matter how you track your workouts.  Use a notebook, use an app on your phone, grab a napkin and pen from the juice bar!  Refer to the notes from your previous sessions and plan for progress.

-Measurements.  Typically, I take measurements every 4-6 weeks.  It is preferable to have someone else take the measurements.  Keep in mind that you will have more accurate results when re-measurements are done by the same person.  The following is an example of what I use with clients.

1. Chest (directly under armpits, underneath arms)
2. Waist (most narrow)
3. Navel (belly button)
4. Hips (widest)
5. Thighs (center of each)
6. Calves (widest of each)
7. Biceps (center of each)

-Clothes.  How are you clothes fitting, are they looser?  Your body weight may stay the same but as you train, your composition will change and circumference measurements will do down, resulting in looser fitting clothes.

-Photos.  No, you do not have to wear a bikini or put on your underwear for these.  You can, but if you choose not to, wear something that is fitted.  The more you reveal, the more progress you will be able to observe.  Keep the pictures to yourself or share them for increased accountability.  I recommend taking the photos at the same time of day, with natural lighting.  Wear the same outfit each time and take a front, profile and backside photo.

-Better health. Keep in mind that as you continue working out, you are likely to experience an improved mood, better sleep, an increase in energy and improved heart health.  Ironically, just this morning, one of my clients commented that she spent the weekend cleaning her kitchen and was amazing that she was not sore afterward.  She is over the age of 60, retired and trains with me twice a week for 30 minutes.  It was extremely rewarding to see how excited she was with this realization.  No scale necessary.  

"Megan, what are YOU doing?"

While I am usually hesitant to share my specific workout plan, diet, habits, bed time (it's been as embarrassingly early" as 8pm)...it's because what works for me may not work for you.  If you love to run you probably would not adapt to my program very well because there is little to no running!  Doing what you enjoy is a vital component to a successful program.  If you have three kids under the age of 5 and need to be at work by 9am, it is less likely (though still possible) you will be able to spend an hour at the gym from 7-8am.  The key is creating a routine that is attainable to sustainable. Your program should progress as you do.  If you have questions or are interested in a program based on your goals and current fitness level, visit the Fuel Your Fitness page for information about online services. 

Remember

-This is YOUR journey and the first step is identifying a realistic goal, then creating an action plan based on your current fitness level and resources.

-If you choose to weigh yourself, I recommend doing it once or twice a week.  Stay consistent with the day and time so you can compare "apples to apples." For example, weigh yourself every Wednesday morning at 7am after you have gone to the bathroom and before you have gotten dressed. Remember that your weight fluctuates on a daily basis.  It will vary based on hormone levels, hydration levels, the amount of sleep you've had, what you recently ate, etc.

-A friend recently gave advice regarding traffic to my blog.  "Don't check numbers from day to day, you'll drive yourself crazy."  It is more important to track the changes over time.  The same holds true for the scale.  Stay sane and steer your energy in a more fulfilling and rewarding direction.

What kind of non-scale victories have you had?  Share yours and use @inspirelingefitness.  I would love to know what has worked for you and see the progress you have made!

Banana Coconut Bites

This sizzling snack is a sweet treat that provides healthy fats from coconut oil, cinnamon to stabilize blood sugar levels,  fiber from flaxseed meal to help manage your weight and reduce the risk of heart disease, along with bananas which can help eliminate depression due to their effect on serotonin levels (the brain's neurotransmitter that keeps you happy).

Ingredients
2 bananas, sliced
2 T. Coconut Oil 
2 t. cinnamon
1/2 c. flaxseed meal
2 t. Xylosweet

Directions

Melt coconut oil in small bowl.  Pour dry ingredients into small bowl.  Place pan on stove, over low to medium heat.  Coat sliced banana with coconut oil, then transfer to dry ingredient bowl to coat.  Place on frying pan and cook for 6-8 minutes, stirring occasionally.

Strawberry Blueberry Protein Muffins

Inspired by a recipe seen in Oxygen Magazine, this revised version of the Blueberry Protein Muffin is also strawberry flavored and high in muscle-fueling, fat-burning, crave-busting protein! With just ten ingredients, it is simple to make and very affordable as well.

Ingredients

3 scoops Quest Nutrition Strawberries & Cream protein

1 cup brown rice flour

1 t. nectresse sweetener

1 t. baking powder

4 T. liquid egg white

1 t. vanilla extract

1 container of reduced sugar applesauce

1 container of Yoplait Whips Greek Yogurt, Strawberry Cheesecake flavor

2 bananas, mashed

3/4 cup fresh blueberries

Directions
Preheat oven to 325 degrees.  Combine all dry ingredients.  Combine wet ingredients, except for the blueberries.  Mix the ingredients together and pour into lined muffin pan, top with blueberries.  Bake for 15-20 minutes.

Sweet Potato Coconut Wrap

Coconut oil and chia seeds are two of the most talked about "superfoods" that have a number of health benefits and countless reasons to include them in your diet.  Chia seeds are a vegetarian source of Omega 3s which can reduce joint pain and lower the risk of heart disease. Diets high in Omega 3s have also been shown to reduce inflammation.  Chia seeds are also high in fiber, which helps keep you full.  Coconut oil is high in a saturated fat called medium chain triglycerides.  These fats work differently than other types of fats in the body.  The lauric acid in coconut oil can help reduce high cholesterol and high blood pressure.  Coconut oil reduces damage to the arteries, preventing atheresclerosis. 

The Sweet Potato Coconut Wrap features both of these ingredients, providing a variety of flavors and textures ranging from creamy, coconut infused, peanut butter to the crunchiness of baked sweet potatoes to the soft and doughy texture of flatbread.  This nutritious snack can also be part of a meal (who doesn't LOVE peanut butter as part of their breakfast?!).  It's full of fiber, fats, protein and healthy carbs that will nourish your body and provide brain fuel throughout the day!  I made a large batch of sweet potato fries and have listed the recipe accordingly.  For one serving, you will use 1/2 flatbread and other ingredients as indicated.

Sweet Potato Fries

3 medium sized sweet potatoes

2 T. Coconut Oil

2 t. cinnamon 

2 t. ginger powder

Preheat oven to 375 degrees.  Microwave sweet potatoes to soften before cooling and slicing.  Mix with coconut oil, cinnamon and ginger powder.  Bake for approximately 25-30 minutes, or until crispy.

Sweet Potato Coconut Wrap

1/2 Flatout Flatbread Wrap

1 T. Earth Balance Coconut & Peanut Spread

1 t. Chia Seeds

1 T. Shredded Coconut

Spread peanut butter onto 1/2 of a Flatout Flatbread wrap. Top with chia seeds, then 4-5 sweet potato fries.  Top with shredded coconut and wrap!

Shields of Strength - Purchase Here

Whether you are purchasing Shields of Strength for yourself or as a gift, choose from a variety of necklaces, key chains, shoelaces, gym towels, headbands and much more.  Click here to explore the options! 

I discovered Shields of Strength through Instagram and was so intrigued by the products and the company's presence in various communities, particularly in the fitness industry. It is amazing to see women like Jamie Eason and Paige Hathaway not only represent their commitment to a healthy lifestyle, but to a spiritual one as well. Days later, I got together with a friend of mine, and she was wearing the weight plate necklace. I knew right then that I was going to order one. I reached out to Shields of Strength that day, after placing my order, to inquire about becoming more involved. When I connect with a person, company, or product, I want to share my excitement and let others to know about it. I saw this as a great opportunity to share my faith in God and my passion for fitness.

Get Fit, Stay Fit with the XBAR

During a flight to Atlanta in the fall of 2014, I was flipping through the pages of Muscle & Fitness Hers when I discovered the XBAR.  My eyes scanned the “holiday gift guide,” taking in the festive buffet of earbuds, hats, activity trackers and everything else an avid gym goer or athlete would appreciate.  But out of all of these must-have items, the XBAR stood out as soon as I saw it. The XBAR resembles the familiar curl bar, with three different standard hand positions, close grip, regular grip and wide grip, which allows for unlimited exercises.  You can do countless variations of planks and pushups, squats, lunges, presses, curls, extensions and more! Within seconds, I was snapping a photo of the page with my smart phone so I would remember to look into it once I arrived home.  

There were quite a few reasons this product piqued my interest, the most important of which I have listed below.  Visit www.xbar.com and use code MEGANLINGE at checkout to save 10%.  Shipping is free!

The XBAR is Portable

Recently, I have been traveling more often for work events.  While I appreciate an escape from my every day routine, access to a gym is never guaranteed.  And although many hotels provide fitness centers, the “gym” sometimes consists of a treadmill, a single set of dumbbells and maybe (if you’re lucky), a water cooler.  When planning your travel routines, it’s much easier to stay accountable when you know what resources you will have access to and how to incorporate them into a full body workout.  Typically, my travel routines are shorter than the ones I do at the gym.  For this reason, I appreciate the efficiency of the XBAR.  You can plan your workouts ahead of time and, because of the resistance method of training, you’ll incorporate more core work and recruit the stabilizing muscles more than you might have otherwise.  The XBAR is 34” end to end and the entire kit weights less than 10 lbs.  The XBAR was created by Damian Sanders, ex-pro snowboarder.  Like a lot of people, his schedule became filled with family life and running a small business.  Determined to find a solution to his problem, Damian was looking for something portable, convenient and functional.  Within 3 months of using the XBAR prototype (and eating right), he was back in great shape.  What started as a simple push-up bar evolved into a life-changing fitness tool.

Not only do I enjoy traveling with the XBAR, but I’ve also appreciated the convenience of using it at home AND in the gym.  As a personal trainer, I am always looking for new and stimulating ways to keep my clients challenged.  The XBAR is a great piece of equipment that can be incorporated into an existing routine, or used on it’s own.  One of my favorite workouts includes cardio intervals and strength intervals using the XBAR.  The kit comes with a drawstring travel bag, containing three different levels of resistance bands.

The XBAR Offers Variety for the Body

Another reason I was immediately so fond of this product is because of the variety it offers.  In February 2012 I had surgery for a herniated disc.  The herniation was the results of too much activity, not enough rest and a worn out body!  Since then, I have realized the importance of moderation and have come to appreciate the “peaks and valleys” of a workout routine.  Not every workout needs to be as intense as the last, not every run needs to be faster or further than the previous.  What I enjoy about the XBAR is that even though I’m not leg pressing 45s or doing assisted pull-ups to strengthen my upper body, the muscle activation provided by the XBAR stimulates the muscle fibers in a new way, recruiting muscle from different positions with a form of resistance the body may not be used to.  Doing the same exercises, with the same equipment and the same amount of weight will cause the body to plateau.  Not only that, but you are more likely to injure yourself that way.  The XBAR recruits the core and stabilizing muscles, which encourages you to use good form and provides a mind-muscle connection that creates better awareness during, and after, your workout.  

The XBAR Accommodates Varying Fitness Levels and Body Types

With three different resistance bands (included), the amount of resistance you can achieve is equivalent to an entire gym rack.  Use one band for a light workout, add all three bands together and the resistance is more than most people can handle.  Because of the fluid rotating end-swivels on the XBAR, and the rubber to rubber detached pushup docks, you can always find a position that perfectly fits your comfort zone.  Being that I am 5’11.5,” I am sometimes concerned with using resistance bands for fear they may snap!  However, you can position just one foot centered on the band to allow for more stretch.  If you are on the shorter side, you can spread your feet further apart to take up the slack and get more resistance. While foot placement will vary the amount of resistance each band provides, in general the weight equivalent is as follows:  green band = 5 pounds per side, red band = 8 pounds per side, blue band = 13 pounds per side.  An additional black band is sold separately and offers 19 pounds per side.  



XBAR TripleSet Circuit
This routine was inspired by a class I created and teach at Lateral Fitness in Chicago.  The workout, called TripleSet, alternates between sets of cardio (C), strength (S) and core inspired (CI) intervals. So drop your excuses and get ready to raise your heart rate with this version of my workout including the Xbar.  Perform each exercise for 30 seconds.  Complete 2-3 rounds of the seven sets.  Rest as needed.  

1C  High knee run

1S  XBAR squats

1CI XBAR plank with knee drives 

2C  Mountain climbers

2S  XBAR upright row

2CI XBAR plank with leg lifts 

3C   Jumping jacks

3S   XBAR lunges with right leg in front

3CI  XBAR side plank to right 

4C  Jumping jacks

4S  XBAR lunges with left leg in front

4CI  XBAR side plank to left 

5C  Jump rope in place

5S  XBAR pushups

5CI XBAR reverse plank with leg lifts 

6C  Jump squats

6S  XBAR side lunge to right

6CI  XBAR reach out plank 

7C  Jump squats

7S  XBAR side lunge to left

7CI  XBAR kick backs (30 seconds/side)

Tex Mex Protein Packed Peppers

This high protein, vegetarian recipe was inspired by the pepper! Peppers are low in calories and are full of Vitamins A and C, potassium, folic acid and fiber.  According to WebMD, green peppers are harvested earlier, before they have a chance to turn yellow, orange, then red.  Red peppers have almost 11 times more beta-carotense and 1.5 times more vitamin C than green.

Ingredients
3 peppers
Approximately 1 cup cooked quinoa
1 T. minced garlic
1 t. onion powder
1 cup black beans
1/3 cup salsa
1/2 cup shredded cheese
Sriracha (optional)

Directions
Preheat oven to 375 degrees.  I prefer to make the quinoa in bulk since it is kind of messy and can be used in many ways, other than for the peppers.  Put 1 cup of cooked quinoa in a bowl.  Combine with 1/2 cup of black beans, 1 T. minced garlic, and 1 t. onion powder.  Cut out the tops of the peppers and fill peppers with bean/quinoa mixture.  Top with salsa and shredded cheese.  Bake for approximately 15 minutes.  Top with Sriracha.