SS Fit Squad

Gym Essentials

You’ve signed up for the gym, now what? It’s important to ensure that you have everything you need when going to the gym as you never want to be unprepared. Below is a list of all the things I have with me in my gym bag daily:

Gloves-If you plan to do any lifting, you should definitely have a pair of gloves as they help to prevent calluses on your hands.

Headphones or Earbuds-I enjoy listening to music while I workout as it keeps me motivated and may do the same for you.

Waist trainer-When doing cardio workouts, I usually wear a waist trainer to ensure that I keep my abs engaged and it helps me sweat more.

Barbell Pad-When doing squats, lunges, or hip thrusts using the bar, be sure to use a pad so the bar doesn’t sit directly on your neck or your groin.

Ankle straps-Used for donkey kicks or abductors on the cable machine; most gyms have them but I enjoy using my own.

Weightlifting belt-Use this when you are lifting heavy with squats or deadlifts for back support.

Barbell clamps-Not essential as gyms have their own clips, but, I like mine because they are pink 😉

Booty bands-Definitely a must if you are trying to build your glutes! Great to use as a glute activator before starting a leg/glute workout.

Resistance bands-Use prior to an upper body workout to warm up the muscles.

Training shoes-Use these shoes if you are doing squats or deadlifts

Running shoes-Use these shoes if you are running or doing cardio. These are my favorite running shoes! I get a new pair almost every year.

Pull up bands-If you are working towards being able to do a pull up (this is one of my goals), definitely get you a set of bands so you can gradually decrease the amount of support you are getting from the band.

I believe that’s all the equipment I take with me to the gym daily. In addition, you’ll want to have some supplements as well. Currently, I drink BCAAs during my workout from my shaker bottle and then have a protein shake post workout on my drive home.

What are your must haves for the gym?

Best Plant-Based Protein

Nowadays, people are looking for non-dairy alternatives to replace their current whey protein. Plant-based proteins are great for everyone, but especially great for those who are vegan, vegetarian, lactose intolerant, or simply trying to eliminate dairy from their diet. Research shows that plant-based proteins are lower in calories and fat than animal proteins. Also, plant-based protein is higher in fiber. Therefore, switching to a plant-based protein will help you reduce your caloric intake and increase your nutrient profile.

If you are interested in switching to a plant-based protein, I have the scoop on the best one to try! Over the years (well, the last 5), I have tried a variety of different plant-based protein and I have finally found the one that I like the best. Personally, I enjoy a protein that tastes well when mixed with water, one that’s low in carbs, and one that mixes well in general.

Orgain-doesn’t taste well when mixed with water; higher in carbs; used for smoothies so it wouldn’t go to waste

Vega Sport-not a great taste when mixed with water; great carb to protein ratio; great with blended smoothies

OrganIQ Eats-doesn’t taste great when mixed with only water; higher in carbs; great with blended smoothies

Sunwarrior Protein (Warrior Blend)-tastes ok…tolerable when mixed with water; great protein to carb ratio; great with blended smoothies

Vedge nutrition-doesn’t taste well when mixed with water; chalky; received as a free sample so I didn’t have to use it up with blended smoothies 🙂

Planta Protein-mixes well with just water; tastes great with just water; most flavors mix well. Favorite flavors (in order)-Chocolate caramel candy bar (like a twix), Banana Maple French Toast, Peanut Butter Banana, & Peanut Butter Cup. I have tried Sprinkle Cupcake and Blueberry Scone and I was not a fan of either flavor profile.

If you have tried any of the proteins mentioned, have any other recommendations, or if you give Planta Protein a try, please let me know!

Iced Caramel Coffee

Love coffee drinks from your favorite coffee spot but hate all of the added calories? Me too! We’re both in luck because I found a way to have my iced coffee and get some extra protein, and now, you can too!

Ingredients

24 oz cup (currently using Venti reusable Starbucks cup)

4-6 oz Coffee of your choice (currently using Starbucks Honey & Madagascar Vanilla)

11 oz Protein Shake of choice (currently using Premier Protein) *I have made this recipe with caramel, cinnamon roll, & cookies & cream. My favorite is cinnamon roll.*

1 tbsp caramel (currently using Torani sugar free caramel sauce)

Ice

Directions

Brew Coffee

While coffee is brewing, prepare your cup. Squeeze approx 1 tbsp of caramel into your cup. *Feel free to get creative with a design.*

Fill your cup with ice

Pour in your desired amount of coffee

Pour in your protein drink

Stir

Enjoy!

Calories-200 Protein-30g Carbs-8g Fat-4g

*If you enjoy Starbucks, you can order this drink by asking for a double shot of espresso over ice in a Venti cup; add caramel drizzle. Pour your protein and enjoy!

If you give this drink a try, please let me know what you think!

Does Muscle Weigh More than Fat?

How many times have you heard someone say, “don’t worry about the scale, muscle weighs more than fat?” I don’t know about you but, if I had a dollar for every time someone said that, I’d be rich by now! So, let’s answer this question once and for all! Does muscle weigh more than fat? If you said “No” then you’re right on the money!

One pound of muscle = one pound of fat, which also equals one pound of cotton and one pound of rice. Get where I’m going this? One pound = one pound regardless of the material. Muscle, however, is more dense than fat, which is why there is a misconception that muscle weighs more. Muscle will take up less space in your body, which is why many people add weights to their workout regimen. If you are not already doing so, consider adding weights or resistance bands to your workouts as well and watch the changes that your body makes as you build muscle; and please let me know how it goes. I’d love to see your results!

If We Were Having Coffee: April 3, 2016

Originally published April 3, 2016

Greetings! I recently stumbled upon some interesting blogs all beginning with the statement, If we were having coffee. I found the posts to be quite interesting and decided I would give it a try. It was originally started by a blogger, Part-Time Monster.

If we were having coffee, I’d tell you that today is the last day of my Spring Break and tomorrow it’s back to reality.

I’d tell you that I’ve enjoyed my time off. I didn’t get as much accomplished as I would have liked, but I did manage to get a few things done during my time off. There never seems to be enough hours in the day, even when you don’t have to work.

I’d tell you that I have NOT worked out my entire vacation 😮

If we were having coffee, I’d tell you that my daughter has enjoyed her time away from school and dance. She does however miss all of her dance friends. I took her and one of her friends to Sky Zone, a local trampoline park. They had a blast!

I’d tell you about First Friday. It’s a local event held on the First Friday of the month at the local Children’s/Art museum. My daughter enjoyed all of the hands on children’s exhibits and I have to admit, I did as well :-). There was a live band and an open mic contest. Also, Friday was the reveal of the new MLK exhibit! What many don’t know is that Martin Luther King, Jr gave his I Have a Dream speech in the small city of Rocky Mount back in 1962 prior to giving the speech during the march in Washington, DC in 1963. What rich history to learn about the small city of Rocky Mount!

If we were having coffee, I’d tell you about the professor from NC State who was able to locate the speech that was given in Rocky Mount and have it restored. I’d tell you about the book that he has published that describes the correlation between King’s speeches and Langston Hughes’ poetry.

I’d probably go on and on about the subject of Dr. Martin Luther King, Jr. and all of the history that I’ve learned, but you’d probably get bored and start rolling your eyes at me.

If we were having coffee, I’d tell you that I’ve decided to move to a self-hosted site! For my non-blogging friends, that means I’ll be able to monetize my site without all of the red tape. It’s all mine! I’d ask for your blessings and support.

If we were having coffee, I’d tell you that I’ve been having allergic reactions all week! My face has swelled, my eye has swelled, my hand and my wrist. Benadryl has been my best friend this week. You’d probably ask me if I’ve been to the doctor. Thousands of dollars later and an Epi-pen prescription, I have no answers as to why I experience swelling.

If we were having coffee, I’d tell you that dating in your 30s is way different than it was in your teens and early 20s.

If we were having coffee, you’d probably ask if I’ve found “the one.” I’d sip my coffee, smile and tell you to stick around for a while and maybe you’ll find 😉

If we were having coffee, what would you share?

Til next time…

Best Protein on the Market!

Originally published March 16, 2016

Over the years, I have tried lots of proteins, but only two of them have been deemed the best protein shakes for me.

What do you look for in a protein? I like my protein to have the necessary nutrients, of course, but I also like my protein to taste good and mix well. There are many protein powder shakes on the market with the necessary nutrients but taste awful!

It has taken a lot of trial and error (several bad purchases) to find the best protein on the market that I truly enjoy. This protein not only has the proper nutrients, but it tastes awesome and mixes well.

This protein (Vanilla) is only 100 calories and 3 grams of net carbs. It has a protein blend which contains whey and caesin for a total of 22g per serving.

Another cool thing about this protein is that you can cook with it as well. I can’t wait to try some of the recipes! I’ll keep you updated on the recipes that I try.

It comes in a variety of flavors, including strawberry, vanilla, cookies and cream, and many more. I’ve tried both the vanilla and the strawberry. Both reminded me of having a milkshake. Tasty!

Have you tried Quest protein?

What’s your favorite protein?

What do you consider the best protein on the market?

Fit Valentine’s Day Gifts

Originally published February 11, 2016

Valentine’s Day is tomorrow! While some may think it has turned into a commercial holiday, it’s still a great time to show that special someone that you care. Unsure of what to get the health conscious, fitness individual in your life? Below are a few gift ideas that your fitness guy or gal would enjoy.

Fitbit: This is a great gift for those that love cardio. It counts your steps to help hold you accountable for those 10,000 we should get in each day. You’re able to compete with family and friends to see who gets in the most steps. As a bonus, it even tracks your sleep patterns.

Polar watch: This watch is great for ALL of your activity, not just your steps so this is great if the active person in your life enjoys other activities such as weight training, swimming, cycling, etc. Polar is known for their heart rate monitoring accuracy. It tracks your sleep patterns. It even notifies you of your inactivity to help you stay motivated!

Beats: Everyone that works out deserves an awesome pair of wireless headphones. The beats are perfect. They allow you the freedom to complete your workout without wires getting in your way. They’re also sweat resistant. In addition, the headphones provide excellent sound quality to power you through your workouts.

Workout gear: Who doesn’t love new workout gear? Maybe it’s a girl thing, but new workout gear motivates me to go to the gym and do what I need to do. If you’re going to workout, you may as well look cute doing it. I reviewed these leggings last month and they are still, hands down, the best workout leggings ever! Your fitness girl will definitely love these!

Resistance bands: These are perfect for the traveler who still needs to get in their workout or the person that enjoys an at home workout. They come with a carrying case which makes it perfect for travel. They also come with a workout chart so you’ll learn how to use each band effectively.

Gym bag: A gym bag is an awesome gift for him or her. I’m not sure what you look for in a gym bag, but I look for space and pockets. These gym bags have both! There’s plenty of room for shoes, clothes, equipment, shaker bottles, etc. There’s also side pocket where you can place your dirty gym clothes after your workout.

Spa/massage: If none of the options above seem appealing to you, you can never go wrong with booking a massage at a local spa. Chances are, your fitness person has sore muscles and a massage would be a great relief!

Hope this little guide helps you find the perfect gift for the fitness person in your life!

Healthy Tips for the BIG GAME

Originally published February 6, 2016

The BIG GAME is Sunday and everyone is excited about the matchup between the Broncos and the Panthers! However, the real matchup is YOU vs FOOD during your Super Bowl festivities.

At the start of the year, you made a goal to lose weight, change your eating habits, exercise more, etc. Now, it’s time for the BIG GAME and you’ll be faced with lots of temptation regarding your food choices. For many, while in the beginning stages of changing your diet, out of sight, out of mind works really well; but what do you do when you’re staring all the foods you love face to face?

I’ve composed a few tips to help you survive the day.

Don’t go to the party hungry. Eat a nutritious meal prior to going to the party. You’ll be less likely to overindulge on the fatty, sugary options.
Drink plenty of water. Drinking water will help keep you full and prevent you from overeating.
Limit alcohol intake. Alcohol is filled with lots of empty calories. If you must drink beer or other alcoholic beverages, consume a bottle of water between drinks. The water will make you feel full and in turn drink less.
Eat in moderation. Don’t feel bad if you have a few of the high fat snacks you enjoy. If you do decide to indulge, just limit your proportions.
Take a healthy dish to the party. Find a healthy version of your favorite food and let that be your contribution to the party. No one will know they’re eating the healthy version unless you tell them 😉

Below are a couple of recipes to try:

Greek Yogurt Ranch Dip

A quick and easy creamy ranch dip that is completely guilt-free and tastes just as indulgent as the original!

YIELD: about 1 cup PREP TIME: 3 minutes COOK TIME: 0 minutes TOTAL TIME: 3 minutes

Ingredients:

1 cup plain, non-fat Greek yogurt
3/4 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon dried dill
1/4 teaspoon kosher salt
1/4 teaspoon Worcestershire sauce
1/8 teaspoon cayenne pepper
Fresh, chopped chives garnish

Directions:

In a medium bowl, stir together all of the ingredients: Greek yogurt, garlic, onion, dill, salt, Worcestershire, and cayenne. Garnish with fresh chives and serve.

Recipe Source: wellplated.com

Debdoozie’s Blue Ribbon Chili

Prep 10 m Cook 1 h Ready In 1 h 10 m

Recipe By:Deb

Ingredients

2 pounds ground beef
1/2 onion, chopped
1 teaspoon ground black pepper
1/2 teaspoon garlic salt
2 1/2 cups tomato sauce
1 (8 ounce) jar salsa
4 tablespoons chili seasoning mix
1 (15 ounce) can light red kidney beans
1 (15 ounce) can dark red kidney beans

Directions

In a large saucepan over medium heat, combine the ground beef and the onion and sauté for 10 minutes, or until meat is browned and onion is tender. Drain grease, if desired.
Add the ground black pepper, garlic salt, tomato sauce, salsa, chili seasoning mix and kidney beans. Mix well, reduce heat to low and simmer for at least an hour.

Recipe Source: allrecipes.com

**To make this chili healthier, use the leanest cut of beef, turkey (my preference), or chicken. Use low/no sodium canned goods. Use a fresh salsa vs jarred. Aldi sells a delicious fresh salsa if there is one located in your area.

I hope you find these tips useful as you prepare for the BIG GAME. If you try any of the tips or the recipes, please let me know what you think.

Fiesta Salad

Originally published January 28, 2016

This is a quick recipe that you can whip up any day of the week. It’s a great meal to enjoy on a cheat or high carb day!

Ingredients:

2 packages chicken breast
1 can black beans
1 tbsp taco seasoning
lettuce
salsa
cheese
sour cream (may substitute plain greek yogurt)
tortillas
any other toppings you enjoy on your salads

Directions: Heat chicken in skillet on medium heat. Add 1 tbsp taco seasoning to chicken. Heat until warm. Place black beans in a microwave safe bowl and microwave until warm (1 min-1 min, 30 sec). After chicken and beans are heated to your desired temperature, layer your salad as desired. I layered mine as follows: tortillas, lettuce, chicken, beans, and salsa to top it off.

Calories: 340 Protein: 23g Carbs: 43g Fat: 10g

*Nutritional info will vary if adding cheese, sour cream, or other toppings