Archive for January 2015
Immortal Stair Workout
Sometimes you just can't make it to the gym. But that's no excuse to skip your workout. This Immortal Stair workout is a MUST! #WorkoutWednesday
Thanks for the killer workout B Crazy Fit / Brenda Vance
Week 3: 2015 TNT New Year - New You Challenge
It's the start of Week 3 of TNT's New Year - New You Challenge! Remember small daily goals help set you up for success. Simply focus on each daily task of this challenge as it comes. Each day your are working towards building the skills you need to accomplish your overall goal! And as always before starting any exercise program please check with your doctor and clear any exercise with them before beginning. If at any time you have questions regarding this Challenge - simply contact TNT at information@tntgetfit.com OR post your question on our Total Nutrition Technology Facebook Page.
WEEK 3
Day 15
Fitness: 30 push-ups, 30 tricep kickbacks (each side), 35s side plank (each side), 30 mermaid (each side),and 10 cat/cow stretches.
Nutrition: Nutrition: yesterday + keep sodium intake between 1500 and 2500mg.
Recipe: Creamy Chopped Cauliflower Salad
Day 16
Fitness: 30 burpees, 30 side imprints (each side), 35s squat punches, 35s towel jumps, 30 plank-straddle-hops, and 30 lateral lunges.
Nutrition: yesterday + swap two starches for starchy vegetables (ex. bread for sweet potato).
Day 17
Fitness: 35 push-ups, 35 dips, 35 leg lifts, and 35 glute kickbacks (each side).
Nutrition: day 15 + put your fork or sandwich down between each bite and swallow completely before taking the next.
Day 18
Fitness: 35s punches, 80s jumping jacks, 35 knee cross crunches (each side), and 35 double arm reach (each side).
Nutrition: yesterday + reduce soda by one can (if applicable).
Day 19
Fitness: 35 push-ups, 35 tricep kickbacks (each side), 40s side plank (each side), 35 mermaid (each side), and 10 cat/cow stretches.
Nutrition: yesterday + reduce trans fat intake to 0g per serving (check your labels).
Fitness: 35 push-ups, 35 tricep kickbacks (each side), 40s side plank (each side), 35 mermaid (each side), and 10 cat/cow stretches.
Nutrition: yesterday + reduce trans fat intake to 0g per serving (check your labels).
Day 20
Fitness: 35 burpees, 35 side imprints (each side), 40s squat punches, 40s towel jumps, 30 plank-straddle-hops, and 35 lateral lunges.
Nutrition: yesterday + choose plant-based added fats for those three servings.
Resource List: Top 10 Plant-based Sources of Healthy Fats
Day 21
Fitness: 40 push-ups, 40 dips, 35 leg-lifts, and 35 glute kickbacks (each side).
Nutrition: yesterday + make half of your plate consist of veggies at lunch and dinner.
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Top 8 Plant-Based Sources of Healthy Fats
1 Chia Seeds
These super seeds are rich in omega-3 fatty acids and also a good source of protein and fiber. Since they can absorb almost 10 times their weight in water, you can create a healthy alternative to tapioca pudding by soaking 1 Tbsp in 1 cup of non-dairy milk with a bit of stevia to taste.
2 Coconut Oil
Coconut Oil is actually rich in medium-chain triglycerides which are readily burned for fuel in the liver, bypassing fat storage.When using, always look for virgin coconut oil instead of refined versions (which can be partially or fully hydrogenated, thereby eliminating any positive health benefits). Coconut oil is ideal cooking oil for any frying you need to do because it can withstand high heats without oxidizing .
3 Hemp Seeds
Rich in both omega-6 and omega-3. Hemp seeds have an ideal ratio of the two omegas (3:1). Sprinkle raw hemp seeds on salads, soups or oatmeal to inject some of these healthy fats into your diet.
4 Avocados
In addition to being a hearty source of fiber and containing nearly 20 vitamins and minerals, avocados are rich in heart-healthy monounsaturated fats. Blend it into a smoothie for extra rich and creamy goodness or even use it when making chicken or egg-white salad instead of mayo!
5 Almonds
Almonds are rich in both protein and monounsaturated fat. Just one ounce of almonds also provides 35 per cent of your daily needs of antioxidant vitamin E. Try some almond butter instead of peanut!
6 Sunflower Seeds
These tiny seeds are packed with vitamins and minerals and are acceptable forms of monounsaturated fat if you are allergic to nuts.
7 Walnuts
Walnuts are an excellent source of anti-inflammatory omega-3 essential fatty acids, in the form of alpha-linolenic acid (ALA). Walnuts are also rich in antioxidants and a very good source of manganese and copper. Walnuts also contain antioxidant and anti-inflammatory compounds.
8 Brazil Nuts
Brazil nuts a source of heart-healthy monounsaturated fat and are rich in the antioxidant mineral selenium, which provides a powerful defense against free radical damage.
Week 2: 2015 TNT New Year - New You Challenge
It's the start of Week 2 of TNT's New Year - New You Challenge! Remember small daily goals help set you up for success. Simply focus on each daily task of this challenge as it comes. Each day your are working towards building the skills you need to accomplish your overall goal! And as always before starting any exercise program please check with your doctor and clear any exercise with them before beginning. If at any time you have questions regarding this Challenge - simply contact TNT at information@tntgetfit.com OR post your question on our Total Nutrition Technology Facebook Page.
WEEK 2
Day 8.
20 burpees, 20 side imprints (each side), 25s squat punches, 25s towel jumps, 20 plank-straddle-hops , and 20 lateral lunges (each side).
Nutrition: yesterday + make protein 3-4oz per serving for ladies, 4-5oz per serving for gentlemen.
Day 9.
25 push-ups, 25 dips, 25 leg lifts, and 25 glute kickbacks (each side).
Nutrition: yesterday + at least 25g of fiber for ladies, and 38g for gentlemen.
Day 10.
25s punches, 70s jumping jacks, 25 knee cross crunch (each side), and 25 double arm reach (each side).
Nutrition: yesterday + 3 servings of dairy or dairy alternative (1000-1300mg of calcium per day)
Day 11.
25 push-ups, 25 tricep kickbacks (each side), 30s side plank (each side), 25 mermaids (each side), and 8 cat/cow stretches.
Nutrition: yesterday + no more than 6-9 tsp of added sugar (check the labels!).
Day 12.
25 burpees, 25 side imprints (each side), 30s squat punches, 30s towel jumps, 25 plank-straddle- hops, and 25 lateral lunges.
Nutrition: yesterday + try a new fruit or vegetable that you’ve never had before!
Day 13.
30 push-ups, 30 dips, 30 leg lifts, and 30 glute kickbacks (each side).
Nutrition: day 11 + swap one protein for seafood (if you’re not allergic).
Day 14.
30s punches, 75s jumping jacks, 30 knee cross crunches (each side), and 30 double arm reach (each side).
Nutrition: day 11 + shoot for 3500mg of potassium.
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10 Super Smoothies Your Can't Stop Sipping
We absolutely adore smoothies - they are a super easy way to get TONS of nutrient-dense foods in a single, portable meal. In the collection below, you’ll find a variety of amazing smoothies. Some include a protein source such as protein powder or some greek yogurt and the others are simply fruit & veggie only smoothies. And keep in mind - your favorite protein powder can be added to ANY smoothie for a little bump in protein. Simply add 1/2 to 1 scoop per smoothie serving.
Protein Source: Protein powder
What is your favorite smoothie combination?
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Quest Protein Bars - Product Review
**This post contains affiliate links**
Protein, without a doubt, is an essential part of a
healthy diet. Research that suggests it
helps in muscle recovery after a workout, keeps you feeling full, can
contribute to weight-loss and much more.
With all these benefits, it is no wonder that protein bars have become a
staple in many people’s daily diet. But
a word of caution – not all protein bars are created equal. Many brands are loaded with sugar and are
essentially more of a glorified candy bar than a protein supplement.
So we set out to find a protein bar made up of the right
building blocks with as many natural ingredients as possible. Our journey led us to Quest Bars by QuestionNutrition. These are quite possibly the
best protein bars on the market. The 60g
Quest Bars provide 20 grams of HQ whey/milk protein isolates – the purest most digestible
form of protein powder – range from 170-210 calories, under 4 grams of net
carbs and contain a low amount of naturally occurring sugar between 1g – 4g. The average bar contains 5g of fat. Nut bars do contain more fat because of the
healthy fats from the nuts – the Coconut Cashew Bar contains 6g of fat. And all bars contain a COLOSSAL 17+ grams of
fiber.
The fiber in Quest Bars comes from Isomalto-Oligosaccharides
(IO), a plant-derived prebiotic (a non-digestible ingredient that stimulates
bacterial activity in the gut. Read more
about Isomalto-Oligosaccharides (IO) here.
Quest Bars have a chewy texture and taste amazing! They come in 17 flavors, including:
·
Coconut Cashew
·
Vanilla Almond Crunch
·
Chocolate Peanut
Butter
·
Apple Pie
·
Cinnamon Roll
·
Chocolate Brownie
·
Strawberry Cheesecake
·
Mixed Berry Bliss
·
Peanut Butter Supreme
·
Lemon Creme Pie
·
PB & J
·
Cookies & Cream
·
Double Chocolate Chunk
·
White Chocolate
Raspberry
·
Smores
·
Chocolate Chip Cookie
Dough
·
Banana Nut Muffin
And here’s a little secret – when the bars are warmed
(pop in microwave for 10-15 seconds) they taste like a dessert and to top it
off are super filling. Try this Quest Coconut Crusted Chocolate Chip Cookie Dough PB Ball recipe for a delicious protein
packed bite!
Each Quest Bar has amazing flavor but some of our
favorites were Chocolate Chip Cookie Dough, Chocolate Peanut Butter, Double Chocolate and Apple
Pie.
So as far as protein
bars go, Quest Bars can’t be beat. The
combination of high quality whey protein, 17+ grams of fiber, healthy fats and
short readable list of all-natural ingredients make Quest Bars to best
all-around protein bar you can choose!
Try Quest Protein Bars today and #CHEATCLEAN and #GETLEAN
TNT Recipe: Protein Pancake
Protein Pancakes
|
Also try with chocolate or banana flavored protein powder!
|
Makes 2 Servings
- 2
eggs or 4 egg whites or ½ cup egg beaters
- 1 cup oatmeal dry
- 2 scoops protein powder
Directions:
1 Mix together and scoop 1/4 cup per pancake onto on a skillet over medium heat until cooked through.
2 Can add cinnamon to taste and can be served with sugar free syrup.
Exchanges: 2 starches; 4 meats
160 calories, 17 g carbohydrates, 28 g
protein, 3 g fat
TNT Success Story - Betty Jane Hall
When Jane started with Total Nutrition Technology she felt like she was going to be quite the challenge for her Health Educator. Jane is a single mom and works both an 8-5 full time job AND teaches at the local community college from 6-8! So making changes to her eating and exercise habits was something she thought was not possible. Then Jane met with TNT Health Educator, Stacey Gretka and realized that this was all within her capabilities! Jane shares a little bit of her journey...
"When I met with Stacey for the first time I laughed and asked when would I have time to do all this. Stacey with her ultimate patience said we will do it. Now after having Stacey talk me off the cliff, so to speak, I am pleased with my many results. I have lost some weight ( 6 pounds) but I have lost a total of 4 inches. I now know how to pack my lunch and dinner to make it work for me. I have more energy and I have a much better idea of what I eat and why I eat it.
I have become mindful of what food does for my body and when I eat I think about what I am putting in my mouth. The other challenge I had was my full time job requires me to entertain customers at lunch many days. I now know how to make that work for me without comments from the customers of "aren't you eating? or is that all you are having".
My doctor was so excited for me. And I was so excited for me.
The best thing is Stacey helped me work with the foods I like so I don't feel like I am on a diet but am eating what I like in a healthier way. And the added bonus is my 16 year old son is eating better as well, and I can comfortably play with my grandchildren, too!" ~Jane
TNT Health Educator, Stacey Gretka has worked in the health and fitness industry for over 12 years, beginning at her local YMCA. She graduated from Winthrop University with a Bachelor of Science in Human Nutrition: Dietetics, with a strong interest in endocrine and metabolic disorders. She has helped to develop nutrition programs in several fitness facilities, as well as an online support group for those with Diabetes, Neurofibromatosis, Multiple Sclerosis, and other endocrine-related disorders and diseases. Stacey is also a member of the American Association of Diabetes Educators, driven by the Diabetes and PCOS in her family history.
Though Stacey is well-versed with metabolism, she has counseled those with a wide variety of goals and can help clients achieve their personal goals within their own lifestyle. She believes strongly in the TNT program because it is not a diet, it is a way of life. As a new mom, Stacey used her own TNT-developed meal plan to return to her pre-pregnancy health status in no time!
The team at Total Nutrition Technology believes that results-focused outcomes are the key to YOUR success. To learn more about how you can benefit from a nutrition program that is custom designed to your unique physiology, lifestyle and dietary behavior, contact Total Nutrition Technology today at 704-549-9550!
You succeed with TNT because your results are our commitment to you!
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TNT STARTER KIT - Save 25%!
Happy New Year from Total Nutrition Technology! To kick off your 2015 the right way, we are now offering our Limited Edition TNT Starter Kit! The kit includes everything you need to turn those New Year's (or anytime) goals into real commitments.
From the insulated, soft-sided cooler (perfect for ensuring your exchange-balanced meal stays fresh on-the-go) to the stylish stylus pen which allows you to track your progress on your touch screen or notepad, the TNT Starter Kit sets you up for success. In addition to the cooler bag and stylus pen, the kit also includes our best-selling TNT Infuser Water Bottle, Team Favorites Infuser Recipe Card, an Ultra-Soft Large or Extra Large "We Fuel Athletes" T-Shirt, TNT's 30-Day Food Log and Activity Journal, a One-Hour Nutrition Consultation for you or a friend, and TNT's Energy Sampler Pack!
As if that isn't enough, each month, a select TNT affiliate partner will add an extra surprise to the Starter Kit! You might just need to get one each month to find out which is your favorite! The kit is valued at over $175.00, but it's yours for only $54.99. More, you say? OK! Order TNT's brand new, limited edition Starter Kit in January and you'll receive an additonal 25% off! Just use the code STARTNOW at checkout. Welcome to TNT in 2015 - we can't wait to see your commitments come to life this year!
2015 TNT New Year, New You Challenge
With the cold weather and the excitement of the holidays behind us (and possibly some uncomfortably snug pants), January can seem less then kind. Many of you might be starting out the year reflecting on what all you ate and drank in December - but don't beat yourself up. The holidays officially behind us, we are all ready to focus on goals for 2015.
Your goal might be a considerable one, or it might be to just drop a few pounds. Either way, we have an easy way for you to start the year off on the right foot. The TNT '2015 New Year - New Your Challenge' - 31 days of physical activities, nutritional ideas and motivation all wrapped up in one place.
By committing to the TNT 2015 New Year, New You Challenge, you are pledging to focus on the year ahead. Each day you'll have a fitness challenge and nutritional goal that will help lead you to a healthier life and stay successful toward meeting your personal goal. These daily tasks were not designed to be hard to accomplish but rather developed to help you stay mindful of your choices and stay on track during your weigh loss journey.
So let's get started and jump right into Week 1. Good luck!
2015 TNT New Year...New You challenge - Week 2
2015 TNT New Year...New You challenge - Week 3
2015 TNT New Year...New You challenge - Week 4
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