Incredibly Easy Energy Bars


Looking for a good way to get your protein in after the gym or need some carbs to push you through before? These Energy Bars are lactose-free, gluten-free and come packed with 37 grams of carbs, 16 grams of fat and 9.6 grams of protein.

Make them on a Sunday before a big week to stay fully energized without getting a big sugar high and crash like a typical protein bar. Plus, no artificial sweeteners!


Recipe for Energy Bars

1 cup peanut/almond butter                           1/2 cup coconut flakes

1 cup honey                                                    1 cup flaxseed

2 cups instant rolled oats                                1 cup blueberries

1/3 cup chocolate protein


Directions: Heat peanut or almond butter and honey in saucepan over medium heat. Mix in the remaining ingredients and freeze for one hour. Enjoy!


Full nutritional facts:

308 calories

16 g fat

9.6 g protein

37 g carbs

5 g fiber

23 g sugar


a better way to diet


With the new six-week Commit To Be Fit program starting up again this week, I wanted to take this opportunity to discuss macros, calorie counting and how to diet without starving yourself or giving up three days in.

Let me preface this post by saying this: I love carbs. Pasta, pizza, fruit, potatoes, rice, fibrous veggies, muffins and baked goods of all creeds– they’ve been my undoing during every attempted paleo or low-carb diet plan. It wasn’t until I recently heard of the concept of macros- of fitting in a certain percentage of nutrients into your diet that I realized I could have my cake, and eat it too. 

Here’s your Friday link round up on all things relevant!


1. The New Class Trend: Coming out of New York City (obviously), is a new way to take your favorite classes with your favorite instructors. Follow them (and a more accommodating schedule!) with ClassPass. Pay for a one-size fits all membership at local fitness boutiques in cities where they’ve been established. Play at will.

2. But It’s All Bad News: Sick of watching WoodTV8 just to hear about all of the fires, shootings and car accidents in West Michigan? Us, too. Thank goodness for Skimm, the new email newsletter that rounds up all of the most relevant pieces of information from the past day and sends them to you early enough to grab your iPad and read on the elliptical (we open at 6am!). Only drawback: no local news. Guess you’ll have to settle for international relations over yet another Winter Weather Advisory.

3. Speaking of Winter Weather Advisory: Sure, we get a lot of snow and cold over in West Michigan, but at least we know how to drive in it by now. Louisville, Kentucky was hit with a round of snow that shut down their interstates and deployed the National Guard. Dallas, Texas found its streets covered in ice (and, presumably, no salt to lessen the effects). And here in Michigan, we’re springing forward with 6 inches of snow on the ground and temperatures below 10 degrees. Ah, the north.

4.What’s Going On At Girlfriends: SO. MUCH. Tomorrow begins our next 6 Week Commit to Be Fit program. Last time, our 10 members lost a total of 71 inches and some awesome poundage. If one of your girlfriends asks you to sign something for her, give her some extra encouragement! It’s for the program, and she’ll need that support after a couple weeks of Kelly and Pamela’s workout plans.

We also have our Spring Cleaning Event coming up on two weeks, so be sure to pre-register to get access to our detoxification yoga class, aromatherapy and clean eating information sessions, juices, smoothies and kid’s events!

Enjoy your Fridays, don’t forget to set your alarm back tomorrow morning and, most of all, remember: you go girl!