Cooler Cheat Sheet

Here’s an interesting article from Weight Watchers about what to pack in your summer cooler. You can read it here.


Quit Settling

I thought I’d share a great video I just saw on YouTube about Christina’s transformation using Turbo Fire:

How to Make Your Own Protein Bars (brownies really)

How to Make Your Own Protein Bars by thepuretree

91 Year Old Marathon Runner

One Day Food Journal

Mason-Dixon FIT Club

Here’s a new image for the “Mason-Dixon FIT Club.” Our next meeting/workout is this coming Sunday 6/3. Hope to see you there!

Kathy Smith: Ageless Energy

Gaining Weight? Blame It On Your Brain.

Here’s a great article from this week’s Cathe’s newsletter:

We already know that the brain and the appetite hormones it regulates play a role in how much we eat, but a recent study sheds new light on the role brain cells play in controlling weight. Read on.



FREE FIT Club Tomorrow in Waynesboro, PA

For everyone attending the free Fit Club tomorrow, you can watch a short intro video here.

30 Tasty Snacks That Are 100 Calories or Less

The following was taken from the Beachbody web site:

1. Strawberries and chocolate: Dip 4 or 5 (depending on their size) strawberries into 2 squares or melted dark chocolate.
2. Mini quesadilla: Melt 1 tablespoon of cheddar onto 1 small corn tortilla. Top with shredded cabbage or diced tomato if desired.
3. Chocolate banana: Dip one-half of a banana into 2 squares of melted dark chocolate.
4. Frozen grapes: Freeze 1 cup of grapes and enjoy them as if they’re sorbet.
5. Greek yogurt with honey: Mix one teaspoon of honey into half a cup of plain, nonfat Greek yogurt.
6. Cinnamon apple: Sprinkle an apple with cinnamon for a treat that tastes more decadent than it is.
7. Bitter chocolate: Enjoy 1 large block or 3 small squares of dark chocolate.
8. Hot chocolate: Mix 2 teaspoons of chocolate syrup with 6 ounces of nonfat milk.
9. Almost apple pie: Try 1 cup of unsweetened applesauce with a hint of cinnamon.
10. Jicama: Chop one and a half cups of jicama and add a splash of lemon juice and a pinch of salt for a tangy, refreshing treat.
11. Café Au Lait: Enjoy 8 ounces of skim milk with a shot of espresso.
12. Carrots with hummus: Crunch on 9 or 10 baby carrots with a side of 2 tablespoons of hummus.
13. Nuts: A handful of 25 pistachios, 14 almonds, or 16 peanuts will provide you with the protein and fat your body needs.
14. Eggs with guacamole: Hard boil an egg and replace the yolk with 2 tablespoons of guacamole for a protein-packed snack.
15. Edamame: Boil or steam one-half cup of unshelled edamame with a pinch of salt for a fiber-rich snack.
16. Mediterranean tomato: Dice one medium tomato and top with 2 tablespoons feta cheese and a pinch of salt.
17. Bell peppers with balsamic vinegar: Drizzle 2 tablespoons of balsamic vinegar on top of 2 cups of sliced bell peppers.
18. Eggs with spinach: Scramble 3 egg whites with one-half cup of raw spinach and 1 tablespoon of feta cheese.
19. Corn with garlic: Coat one-half of an ear of corn with a 1 teaspoon of olive oil and 1 minced garlic clove. Grill until tender.
20. Santa Fe black beans: Combine one-quarter cup black beans, one-quarter teaspoon of salt, and 1 tablespoon of nonfat Greek yogurt for a hearty snack.
21.Caprese: Top one ounce of mozzarella cheese with half a cup of cherry tomatoes and 2 teaspoons of balsamic vinegar.
22. Tuna salad: Mix together 2 ounces of water-packed tuna with 1 tablespoon of fat-free mayonnaise.
23. Sweet potato: Enjoy one small baked sweet potato plain or with a pinch of salt.
24. Popcorn: Munch on 2 cups of all-natural popcorn.
25. Olives: For a salty snack, enjoy 9 kalamata olives.
26. Watermelon twist: Top 1 cup of watermelon with 2 tablespoons of crumbled feta.
27. Peanut butter: Even on its own, peanut butter makes for a protein-rich treat.
28. Cottage cheese and melon: Combine three-quarters of a cup of melon with one-quarter cup of nonfat cottage cheese for a sweet dessert.
29. Strawberry and spinach salad: For a savory and sweet salad, mix together 1 cup of baby spinach with one-half cup of sliced strawberries. Drizzle with 1 tablespoon of balsamic vinegar.
30. Shakeology: Mix one-half serving of your favorite flavor of Shakeology with water.

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