Incredibly Easy Energy Bars

Nutrition

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

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

Life

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!

The importance of fitting protein into your diet

Nutrition

When we hear about protein after a workout, the thought of bulky men carrying around their tumblers full of powdered mix and water probably comes to mind. Or large containers wrapped with cellophane stamped with “SUPER MASS GAINER” that promise high calories and proven results.

For years, I would hit the gym thinking that protein was only for men trying to bulk up. The powders seemed unnecessary and confusing, so I kept my distance. It wasn’t until I started working at a gym and juice bar, mixing smoothies for lithe woman after spinning class, that I realized I had been doing my post-workout tradition all wrong.

Protein, it turns out, is crucial to rebuilding and regenerating muscles. To reap all of the benefits of a great workout, getting in a smoothie, some lean meats or other sources of protein within 20 minutes can speed up the process of your muscle toning and tightening. In fact, according to Shape Magazine, adding protein to your diet will burn the most calories after you eat it — it keeps your metabolism high during the day, burning off even more calories than those you sweat out on the treadmill.

why running never worked for me, but yoga changed my life

Fitness

I know you’re out there. I mean, some of you are my closest friends. And I work at a gym, so every day I’m surrounded by the type. And no matter how much I try to understand the way your eyes light up when you talk about chest presses and how you spend two hours focused on one specific muscle group— and then you repeat it with another the next day— I can’t.

I’m the kind of girl who will set her alarm to wake up at 8 am on a Wednesday morning in the hopes that she’ll get her butt up to go for a run— and by run I mean, like, three miles— but when the alarm actually goes off I’ll press “snooze” or, better yet, “off” and go back to bed for another three hours and then wake up and eat bacon instead. I’m the type that adores exercise clothing, because it’s comfy and cute and have you seen how my butt looks in a pair of lulu lemon yoga pants? Because it’s pretty great. (I’ll be honest, lulu’s doing most of the work there.) And since I do work at a gym, I get to hang in yoga pants and shorts pretty much 24/7 and I can’t remember the last time I went a day without rocking a sports bra, but the amount of time I actually spend exercising in such clothing is pretty minimal. At this point I consider it strength training AND yoga just trying to get into the tight-fitting crops.