Day 201 of my 365 days of transformation - turn I wish into I WILL... AND YES...of course it is hard, if it was easy, everyone would do it.......Hard is what makes it great

Happy New Rear  -   SQUATS!!!

The count down is on for my Figure competition.    

There are 

160 DAYS 17 HOUrS 10 MINUTES 52 SECONDS

until I compete in the  2013 GNC Live Well Ottawa

Ottawa ON.   Natural Classic & Fit Day EXPO, 

Convention Centre. 


 http://www.nationalcapitalfitday.com/

Food Diary
http://www.myfitnesspal.com/

Set Your Calorie Goal; Log Your Meals; Log Your Activity; track your progress and monitor your nutrients.

I use my fitness pal to journal my food, water, weight and all exercise and other physical activity (like dancing, Zumba, shoveling snow...etc).    I also have the app for my phone.    I can print out log sheets to go over my nutrition with my trainer!   Consider using my fitness pal.     

Are Your Fitness Goals Realistic?

Forget Failure. Set Yourself Up for Success!

-- By Jennipher Walters, Certified Personal Trainer & Fitness Instructor

In life, we're told to dream big. Reach for the stars. Go for the gold. While I think everyone would agree that having big aspirations is admirable not to mention inspiring, you should take a more calculated approach when setting fitness goals. It may seem counter intuitive to start small, but remember that you want to set yourself up for success not burnout or injury.

Think about it. How many times have you or someone you know set a huge goal to lose 50 or more pounds, or exercise for an hour six days a week, only to fall off the wagon a few weeks (or days) later? The truth is that even when people have the best of intentions and the willpower to set out and do something grand, without a plan and a smart goal, they stumble—and are more likely to fail.

When you first set a goal, you're full of energy and completely motivated, but over time those feelings can wane and your over zealousness can push you to do too much too soon. The fix is to define a progressive set of fitness goals that build on one another to help propel you toward that big dream or aspiration. Breaking a big goal into smaller, realistic goals can help you both mentally and physically. This method can also help you improve your fitness level gradually and safely, which helps to build confidence.

The first step to setting realistic goals is to really think about your goal and write it down.

Then, ask yourself these three questions: smaller goal within your reach

1. How big is the goal? Is your goal only attainable in three months or more? If so, make a or goals to get you to that long-term goal. Ideally, you should be able to reach the smaller goal in two to six weeks.

2. What does it take to achieve the goal? This question addresses your goal's frequency. If reaching your goal requires five workouts a week, but you can only get a babysitter two days a week, then you need to scale back your goal. Be realistic about what time you have to devote to the goal and be honest about your fitness level. Building your fitness base takes time, and being smart about increasing it will help you stay injury-free. As a general rule, never increase your weight lifted or your minutes exercised by more than 10 percent in any given week. Slow and steady really does win the race!

3. Can you see yourself reaching the goal? You want a program that you can stick with for the long haul—not just this week. Be completely honest with yourself and ask if you can realistically see yourself doing what it takes to achieve the goal at hand. If you can and it meets the above criteria, then you probably have a goal !

Take a look at these common situations (and fixes) that I've encountered as a personal trainer:

Unrealistic Goal for a Non-Competitive Exerciser: I want to complete an endurance event in two weeks.Competitive events are an excellent way to stay motivated and a great goal, but many triathlons and running races put a lot of wear and tear on the body, and if you do too much too soon (or without proper form or footwear), you can get injured, which really puts a damper on your dreams and is just plain painful!

Realistic Goal: I will complete a shorter distance endurance event like a 5K or sprint triathlon in three to six months. If you want to begin participating in endurance events, it's important to start building your fitness base slowly and really listen to your body. If you can walk comfortably for at least 20 minutes and can commit to working out four to five times a week for 20 to 40 minutes, then a 5K training program is a great place to start. A run/walk program is flexible and lets you see results over the course of just a few weeks, which is both exciting and motivational. Plus, if you get into it and find that you really despise running or it makes your knees hurt, you can walk and still reach your goal instead of giving up after the first week. Additionally, the time frame of two months is long enough—and the 5K itself is challenging enough—so reaching the goal is big enough to result in one of the best rewards of all: bragging rights!

Unrealistic Goal for a Sedentary Person: I want to go to the gym every day. There are two main issues with this goal. First, it's not specific—what activities do you want to do and for how long? After all, just showing up at the gym doesn't accomplish anything unless you get your body moving. Second, it's not realistic. I love to work out and even I don't want to go to the gym every day. Plus, taking a day off here and there helps give your muscles time to repair and rest, and it gives you a break mentally.

Realistic Goal: I will be active for at least 10 minutes each day. While this goal isn't specific when it comes to the activity, it is specific and realistic with the time constraint. While going to an hour long Spinning class every day would be impossible, not to mention not very healthy for you (cross-training is important so that no specific groups of muscles get overused), doing something active for 10 minutes a day, whether it's a walk after work, some push-ups or sit-ups over lunch, or a full session at the gym or with a workout DVD, is very doable. Also, note the addition of "at least" in this goal, which helps to emphasize that 10 minutes is just a minimum. Over time, this goal could progress to have a minimum of 15, then 20, then 30 minutes.

Unrealistic Goal for a Novice Exerciser: I want to do the workout I did in high school. If you used to play a sport competitively when you were younger and are itching to get back into it, beware. Most sports require explosive and powerful movement that can give your body a rude awakening—such as extreme soreness or injury—especially when you try to do something that you haven't done in years. Even if you were the high school team captain, if you haven't practiced it in many years, start slowly and be cautious.

Realistic Goal: I will meet with a personal trainer once a week for a month and follow his or her strength routine two times a week. Even if you were MVP of your team back in the day, a lot has changed in sports performance and workouts over the last few years. Instead of going out and doing the same old workout that you remember from high school, take the time to meet with a personal trainer who specializes in your sport or regularly works with athletes. He or she can get you back in the sport saddle with a strength routine that prepares your body for competition and will help you prevent injury. A qualified personal trainer will also help you set other realistic goals once you've built your foundation to play. (If you're not sure how to look for a personal trainer or what else you need to ask, read this.)

Don't Forget to Reward Yourself
Perhaps the most important component of setting an effective and realistic fitness goal is rewarding yourself when you reach your goals, even the small ones! From buying yourself a new magazine to read, enjoying a long bath, or buying a new pair of workout shorts, the reward should be a time where you compliment yourself for your hard work and revel in your success.

Jared is a certified Personal Trainer - He is accepting new clients.

 

Jared Rosenfeld -  BIO

• Can-Fit-Pro Certified Fitness Professional
• Nutritional & Wellness Specialist
• IHP Functional Training Certified
• IHP Sport & Strength Conditioning
• Core and Postural Development'
• Weight Loss Management
• Certified Level "C" CPR & First Aid

As far as I can remember I have been living and promoting an active healthy lifestyle. Through a continuous life of participating in competitive sports such as hockey, basketball and soccer, I developed a great passion and gained invaluable experience  for personal fitness.  Whether we train to improve one’s athletic performance or we train to improve one’s everyday movements, the same concepts/methods can be applied.  Through core awareness, total body conditioning and strengthening, power based performance and a belief in oneself; you can and will develop sound functional strength that will prepare the body and mind for importance of this and how maintaining active lifestyles through proper exercise and nutrition will create immeasurable every day and lifelong benefits.   

You can find Jared at Goodlife Fitness, Queen Street.  613-232-7648  613-889-3188 Jared.rosenfeld@goodlifemakesiteasy.com

Clean Eating Shopping List For Beginners

December 25, 2012

When you’re just starting out with clean eating, it can be tough to know where to start at the grocery store. You can follow the old mantra, “shop the perimeter”, but if you’re not used to doing that, it’s still a bit overwhelming.
So I put together a shopping list for beginners. Keep in mind that this list is based on the foods that are available to me in my area, so you may need to adjust it a bit for what’s available in yours. But it should give you a good starting point either way.
Also know that manufacturers do change their ingredients from time to time. It’s been my experience that if the label changes, the ingredients usually do too. And usually not for the better. So keep an eye out for ingredient changes. If you make it a habit to read the ingredient lists on a regular basis, you’ll never be caught by surprise.
And lastly, if you run across any brands of food that are clean that are not listed here, please share them in a comment below. If we help each other, we will all succeed.

CLEAN EATING SHOPPING LIST FOR BEGINNERSBreads

• Ezekiel brand breads – Most often found in the freezer section. This brand of bread has several types to choose from, but read ingredients as not all are clean.
• Alvarado Street Bakery brand breads – They have wonderful breads, rolls, hamburger buns and hot dog buns and all of them are clean.
• Trader Joe’s brand whole grain breads - The two in particular that I know are clean are the Sprouted Multi-Grain bread and the California Protein bread.

Crackers

• Ak Mak Whole Wheat Crackers

Tortillas
This one is tough. It may take you a while to find a clean version. The only clean tortilla left in my area is sold by Trader Joe’s. They are hard to find, but worth it. Typically, the only ingredients will be corn, lime and water. Trader Joe’s also carries a sprouted wheat tortilla that is clean and quite good once you get used to the texture. It’s a bit stiffer than what you might be used to. The other option is to make your own.
Dairy & Non-Dairy
Dairy is the source of much confusion for clean eaters. So here’s a general breakdown.

• Milk – Either fat free or 1%.
• Cottage cheese (for those who eat it) – Low fat. (NOT fat free or full fat.)
• Yogurt – Always opt for Greek yogurt when you can. Fat free, plain yogurt (regular or Greek) is the only way to go. You can always mix in your own fruits and dab of honey or maple syrup if you need it flavored.
• Cheese – Most cheeses are avoided completely due to their high fat content. But should you choose to indulge, buy the real thing. No shredded cheeses. If you need it shredded, buy the block and shred it yourself. Real grated Parmesan cheese is acceptable in moderation. (Note: Most Kraft brand Parmesan cheese is not clean. If it can sit on a shelf or in a cupboard for weeks or months, it’s not clean.  Buy the stuff in the refrigerator section.)
• Unsweetened almond milk
• Unsweetened rice milk (made from brown rice, not white)
• Unsweetened soy milk (however, if you go this route, be sure to purchase the organic variety to avoid GMO’s)
• Unsweetened LIGHT coconut milk – This is NOT the stuff in the cartons. This is the stuff in the cans.

Poultry

• Eggs - These are a staple, especially egg whites. While most of the nutrition is in the yolks, eat them in moderation. Egg whites you can eat as many of as you like. But try to avoid the carton egg whites.
• Chicken & Turkey – Boneless, skinless poultry breasts are your best friends if you eat meat. Don’t even bother with other parts like legs or anything with the skin on. The breast is the way to go. If you can afford organic meats, it’s always a better way to go.

BeefBeef is not typically part of a clean eating diet for many people. But for others, they just can’t give it up. So if you don’t want to go without, choose the leanest cuts of beef you can find. A butcher can help you select these.
If you are willing to forgo beef, try venison, bison or buffalo. Both are much healthier than beef and are very similar in flavor.
Other meats

• Pork – While even I will enjoy pork chops from time to time, overall, pork should be avoided. Things like ham and bacon are definitely NOT part of a clean eating meal plan. Skip the Canadian bacon as well. (How Canadian bacon ever got labeled as healthy is beyond me!)
• Duck – This is too fatty to be part of a clean eating meal plan.
• Venison – While I have never cooked with it, it is a very lean meat and can be used in place of beef in most recipes.
• Fish – Most fish is considered clean, just be careful of the mercury content found in most fish today.

ProduceThis is where you really want to stock up. If you are concerned about pesticides, the general rule of thumb is to purchase organics for produce that has thin skin such as peaches, nectarines and all berries, and purchase regular produce for produce that has thicker skin like bananas and oranges. Google “The Dirty Dozen” if you want to have a list of the worst pesticide laden produce.
So this is where “Shop The Perimeter” really comes in. The produce section is your friend. Load up when you can as you’ll want most of your eating plan to be generated from this section of the store.
Fruits:

• Apples
• Oranges
• Grapefruits
• Banana
• Berries of all kinds
• Cherries
• Kiwi
• Star fruit
• Any other fresh fruit you enjoy

Veggies:

• Carrots
• Celery
• Spinach
• Broccoli
• Bell Peppers in any color
• Zucchini
• Eggplant
• Squash of any variety
• Kale
• Chard
• Collard greens
• Okra
• Green beans
• Tomatoes
• Sweet potatoes
• Onions of any variety
• Any other fresh veggie you enjoy

The AislesWhen you do venture into the aisles of the store, you should only be there for a few, food related items such as:

• Tea – particularly green tea
• Coffee – decaf is always best if you don’t mind it
• Oatmeal – Just the plain kind. Nothing flavored. Opt for steel cut oats or traditional rolled oats. I personally use quick oats, but only on occasion. Most of my oatmeal recipes use steel cut or rolled oats.
• Canned items with no added sugar – There is a lot of debate as to whether or not canned items, even without added sugar and salt, are clean due to the BPA’s in the cans. But if you do decide to purchase things like beans or tomato sauce in a can, read the ingredients! There should be no added sugar (sugar, evaporated cane juice, dextrose, fructose, corn syrup, high fructose corn syrup, etc…) in the list. Also, watch the sodium content in canned goods. It can add up quick!
• Dry beans and legumes - like lentils, black beans, chickpeas, etc.
• Brown rice
• Whole wheat or whole grain (like brown rice) pasta
• Other whole grains such as barley
• Nuts – Again, read the ingredients here. Nuts should be the only ingredient on the package. Usually, this means you’ll be buying raw nuts.
• Seeds – Quinoa is a seed and it’s wonderful stuff. I use it a lot. Sun flower seeds, sesame seeds, chia or flaxseed are all good choices.

Condiments, Spices and Natural Sweeteners

• Ketchup – It’s virtually impossible to find a clean ketchup. So you may want to try a clean eating recipe at home.
• Mustard – It’s getting harder and harder to find mustard without added sugar. OrganicVille puts out a tasty yellow mustard without added sugar. But if you can’t find regular yellow mustard that is clean, opt for mustard like Dijon or other varieties. It’s much easier to find clean mustard if you do.
• Honey
• Pure Maple Syrup – Not the bottle syrups you get in restaurants. The real stuff.
• Molasses – Look for the unsulfured variety.
• Spices – Any herbs you buy should come in bulk or a bottle. Never purchase seasoning packets. They are not clean by any means. Purchase singular herbs such as basil, parsley and thyme. Opt for garlic and onion powder, without salt. Avoid the herb blends unless you are comfortable with reading ingredient lists. Many have added sugars, even Mrs. Dash (though some of those items are indeed clean, some are not).

Flours
This is another source of much confusion for newbies. So here’s what to look for:

• Whole wheat flour
• Whole wheat pastry flour – tough to find in some areas, but great for baking.
• White whole wheat flour – Easier to find but not as dense as regular whole wheat flour. (It’s a different variety of wheat, but it’s still whole grain)
• Other flours – If you are gluten intolerant, you will want to research other flours on gluten free sites. Unfortunately, I know nothing about gluten free cooking/baking. However, regardless of what you buy, don’t buy it unless it’s whole grain or whole meal (same thing).

So there you have it. It’s not an exhaustive list by any means, but it should give you a good start. I hope it helps!

source: http://www.thegraciouspantry.com/clean-eating-shopping-list-for-beginners/

Protein "Cheesecake"  

The ingredients listed are for the ooey, yummy, spongey cheesecake part (not the topping). There's only 4 !:) The greek yogurt is the base! I recommend a flat spatula to mix and beat all this together.. It ensures you don't lose any in the bowl! Otherwise I would be licking it clean....:-P

• Take any size pan and spray with non-stick cooking spray
• Mix 1/3 cup greek yogurt and 1 egg white into a bowl
• Add 2 dashes of white cheddar popcorn seasoning (I use this brand pictured-- found at Walmart! Cheap, low in calories and low in sodium).
• Add 1 tablespoon of your fave protein powder, or to taste! 
• I used V-Core Vanilla bean. I eat this stuff with water it's that good! (At night I only get 1 scoop..so I am sure to be very precise...either way!)
• Even add anything else to get that special taste that you like in your cheesecake...Cinnamon? Truvia? Not too much though! This will be sweet!
• Add a tablespoon of your fave protein, or to taste!
• Mix all of these together until the egg white is no longer visible. It can be a tricky bugger! I did it all by hand so it doesn't change in consistency much.
• Pour into your pan
• Bake anywhere around 350-375 for about 20 minutes, or until the mixture forms- but isn't too stiff! You want it to be smooth and easily breakable (but don't break it hehe). This is the most important part! 
• Let sit to cool. You can put it in the fridge while you prepare your topping!

**** please note, that I am eating clean for my competition; so I do not necessary eat what you read below.  However, if you are trying to eat clean and workout for a healthy life style.....  check out these awesome snacks.

50 Awesome Pre and Post-Workout Snacks

by Kellie Davis 

Pre-Workout Snacks

The body works to build muscle and recover 24 hours a day, not just during that one-hour session at the gym. Luckily, smartly timed snacks can give the body the fuel it needs to gain muscle, burn fat, and recover as best it can. Pre-workout, that usually means grabbing a snack about 30-60 minutes in advance, depending on its size and contents, and how much that stomach’s actually grumbling. All ready to go? Check out these 25 options to start things right:

1. Protein Creamcicle: Put a twist on the classic kids’ treat by blending 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice. Trainer and fitness expert @JCDFitness does it!

2. Fruitsation shake: Blend 1 scoop of your favorite whey protein flavor with ½ cup ice, and 1 cup frozen berries for a sweet energy boost, suggests strength coach @Roglaw.

3. Cha-Cha coconut shake: Infuse 1 scoop chocolate whey protein with 2 teaspoons of extra virgin coconut oil. Girls Gone Strong co-founder @JenComasKeck loves this!

4. Star-buffs shake: Need a pre-workout pick-me-up? Greatist’s fitness editor suggests blending 1 cup iced coffee (keep the ice) with 1 scoop chocolate whey protein.

5. Dressed up oats: Load up on carbohydrates for a longer workout with ½ cup cooked steel-cut oats topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.

6. Perfect yogurt parfait: Feeling fancy, huh? Top ¼ cup nonfat yogurt with ½ cup whole grain cereal and ½ cup fresh strawberries.

7. Yoberries a-go-go: For the perfect blend of carbs and protein, try 1 cup non-fat vanilla bean Greek yogurt — which often packs more protein and probiotics than regular plain yogurt — with ½ cup fresh blueberries.

8. Eggs n’ toast: Have a heartier appetite? Try 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast.

9. Fruit and Cottage: Top ½ cup cottage cheese — a low calorie and higher protein option — with ½ cup fresh pineapple, berries, or melon. And voila!

10. PB Apple: For a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter.

11. Classic fruit cup: Prefer to keep it sweet but simple? Combine 1 cup berries, melon, banana, and oranges — oh my!

12. Dried fruit: For a quick pre-workout fix, try ¼ cup serving of dried berries, apricots, and pineapple, says Greatist Expert Jessica Redmond.

13. Fruit leather: Need something light that makes you feel like a kid again? Try 1 single serving of fruit leather. Have a little extra time? Roll some out in the kitchen.

14. Energy in a bar: With so many options in the aisle, try opting for a bar with the most naturalingredients. While protein count is key, also check the sugar content (it shouldn’t rival what’s found in the candy aisle!).

15. Chicken n’ sweets: For a fast bite, grab 2-4 ounces (or a palm-sized amount) of sliced chicken with an equal portion size of sweet potatoes, suggests Greatist Expert Dan Trink.

16. Oats n’ eggs: Not just for breakfast, try ½ cup cooked oatmeal and 2 whole eggs seasoned with salt and pepper.

17. PB & B toast: Fuel up with 1-2 tablespoons of all-natural peanut butter and half a sliced banana on whole-wheat toast, says Greatist Expert Lisa Moskovitz.

18. Turk-cado pasta: Add 2-4 ounces (or a palm-sized amount) of roasted turkey and 3-4 avocadoslices to ½ cup cooked whole-wheat pasta for some enviable eats.

19.  Wafflewich: Spruce up this classic by combining 1 frozen Kashi waffle with 2 teaspoons of almond butter and 1 teaspoon of jam.

20. Better than a PB Cup: A half-cup cooked oats with 1 teaspoon defatted peanut flour, a dash ofstevia, and a sprinkling of cocoa powder on top — a concoction from the kitchen of Greatist contributor David Butler.

21. Veggie omelet: Add a little more color to your diet by combining 2 whole eggs shaken with 1 teaspoon of water cooked with 1 cup sautéed seasonal veggies.

22. Rice con leche: Got a long way to run? Fuel up with ½ cup cooked rice, covered with ½ cup milk, a scatter of raisins, and a dash of cinnamon on top.

23. Sports drink: An 8-ounce low sugar sports drink (keep it under 10 grams of sugar) will do the trick if you’re in a crunch. For a little more fuel, add a scoop of BCAA powder— branch chain amino acids that help maintain muscle and tissue health^[1].

24.  Hearty salad: Need some greens? Try 1 cup of salad greens with assorted veggies, 1 hardboiled egg, and a drizzle of EVOO and vinegar, or your favorite low-fat dressing.

25. Energy gel: Got a long way to go? Slurp down a energy gel (like Gu) prior to an endurance workout.

Post-Workout Snacks

Photo by Ben Draper

After a tough gym session, post-workout snacks are an imporant way to restore energy and rebuild muscle, too. Downed within two hours after exercise, protein-packed shakes and snacks are a great way to rebuild tissue that breaks down during exercise. Here are 25 ways to end that workout on a high note:

26. Protein pancakes: From the kitchen of Greatist contributor Laura Skladzinski, mix 4 egg whites, ½ cup rolled oats, ½ cup low fat cottage cheese, 1/8 teaspoon baking powder, and ½ teaspoon pure vanilla extract. Cook on preheated griddle (medium low heat) until it bubbles, then flip and cook another 30-60 seconds. Top with fresh berries or sliced banana.

27. Sweet potato pie shake: This isn’t your grandma’s recipe. Combine 1 scoop of cinnamon bun whey protein, ¼ cup diced cooked sweet potato, 1 cup of ice, and 1 cup vanilla almond milk in the blender — a Kellie Davis original.

28. Chunky Monkey shake: Monkey around with 1 medium banana, 1 tablespoon peanut butter, and 1 cup low-fat chocolate milk blended with ice.

29. Double G shake: Aussie strength coach @Rachel_Guy1 recommends an 8-ounce greens drink (any superfood blend found at most health food stores) with 1 scoop of glutamine.

30. Double Trouble shake: To lengthen the delivery time of nutrients to your muscles, combine ½ scoop of whey protein blended with ½ scoop slower-digesting casein protein, plus a handful of your favorite fresh or frozen fruit.

31. Bananarama: One medium sliced banana with 1 cup low fat milk — it doesn’t get any easier than this!

32. Protein bar: For a quick, store-bought fix, feed those muscles with a protein bar. Just watch the sugar content. Look for bars with 10-30 grams of protein, less than 10 grams of sugar, and the fewest number of ingredients you can’t pronounce!

33. Beef and squash: Need something hearty? Try a handful of lean roast beef with an equal portion of butternut squash.

34. Tuna crackers: Mix up a batch of light tuna salad for a quick bite. Add two heaping spoonfuls to a handful of whole grain crackers, and chomp away.

35. Bagel with egg whites: Half a medium-sized whole grain bagel with 2 eggs whites makes a great post-workout sandwich.

36. Ants on a raft: The ants go marching… Spread a heap of natural peanut butter over a brown rice cake and top with raisins.

37. Milk and cereal: Any time is a good time for cereal. Add 1 cup of low-fat milk to 1 cup of whole-grain cereal. Nosh loudly.

38. Chocolate milk: One to two cups of low-fat chocolate milk seals the deal with extra carbs and protein.

39. Black bean omelet: Four eggs whites, 1 ounce low-fat cheese, and ¼ cup canned black beans — then spice it up with a savory salsa, if you dare.

40. Green Monster smoothie: Blend 4 cups spinach, ½ cup vanilla bean yogurt, 1 cup almond milk, 1 banana, and 1 tablespoon peanut butter with ice — a favorite of Greatist contributorClaudine Morgan via Iowa Girl Eats.

41. Cottage cheese crunch: One cup fat-free cottage cheese, 1 teaspoon honey, ½ cup whole-grain cereal, and a dash of cinnamon does a body good.

42. Eggy muffinwich: Ditch the fast-food and opt for 1 whole egg, fresh spinach, 1 slice low fat cheese, and 1 slice Canadian bacon served on an English muffin, suggests Greatist contributorLisa LaValle Overmyer.

43. BCAA n’ cakes: When in doubt, just add cakes! Pair up two scoops of BCAA powder mixed in ice water with two rice cakes.

44. Recovery in a bottle: When time is of the essence, grab a store-bought recovery drink to sip on after training. Just check the label — sports recovery drinks will provide plenty of carbs refuel, or opt for aminos to really rebuild.

45. Apples and cheese:  Tease your taste buds with 1 medium sliced apple and 1 stick of low-fat string cheese.

46. Pita and hummus: One 7-inch pita with two spoonfuls of  hummus adds a little pep back to your step with quick digesting carbs.

47.  Egg scramble: Veg out after a hard training session with 2-3 whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers.

48. Choco-tropical trail mix: Go bananas for a blend of ½ a handful of each: macadamia nuts, dried coconut, dark chocolate chips, and banana chips.

49. AB & J Rice Cakes: Almond butter takes the cake. For this healthier twist on the classic PB & J, sandwich 1 tablespoon of almond butter and 1 teaspoon of strawberry jam between two rice cakes.

50. Chicken hash: After your workout grab 1 cup cooked diced chicken, ½ cup butternut squash and apples, roasted in olive oil, salt, and pepper. Make a big batch and store it in the fridge!