Make it CLICK

They say admitting it is the first step. So, here it goes. I have several addictions, and most of them aren’t too bad. I’m shamelessly addicted to TurboKick, my early morning workouts, date nights with my husband, Tennessee hills, California beaches…and coffee.

I can’t help it. Hot, over ice, hazlenut, French vanilla – you name it, I like it. That’s why I was super excited when I discovered a new product – CLICK: the expresso protein drink. That’s right – you can get your coffee fix AND your protein at once!

CLICK is a really healthy espresso protein drink that contains 15 grams of protein, 23 vitamins and minerals with a double shot of espresso in a 120 calorie 12 oz. serving. Plus, it has a rich and creamy flavor that will make you think you’re talented enough to be a barista at Starbucks.

That’s not all – CLICK is versatile enough to be able to drink hot or cold. (I tried it both ways, and it’s fantastic.)

I decided to use CLICK to make my own version of an Iced White Chocolate Mocha. If you’ve never had a real one of these, don’t start! It’s best that you don’t know what you’re missing.

Here’s how to do it on your own. You will need:

                  4 oz. Skim Milk

                  8 oz. water

                  1 TBSP Sugar Free White Chocolate Syrup

                  2 scoops of CLICK

                  2 TBSP Cool Whip Free

Pour 4 oz. milk and 8 oz. of water in shaker. 
Add 1 TBSP of sugar free white chocolate syrup. Add 2 scoops of CLICK and shake. 
Open shaker, add 2 TBSP of Cool Whip Free and shake again. Finally, add 2-3 cubes of ice, and shake again.

Let’s talk cost. My CLICK version (a great combination coffee/breakfast or coffee/afternoon snack) only has about 200 calories, 1.5 grams of fat, and 11 grams of sugar.  Each container of CLICK contains 14 servings for $25 – costing you under $2 a meal.

The real thing - if you restrict yourself to just ordering a tall - will cost you 370 calories, 15 grams of fat (10 are saturated), and 45 grams of sugar. (Plus – don’t forget that you haven’t eaten yet!) Plus, it’s twice the price - $4 a visit.

Head over to http://www.drinkclick.com today and try your own today. Feel free to make your own combination and post your recipe here!

Special thanks to my friends at CLICK for sending me a PINK protein shaker to try out their products. J

Exercise of the Week: One Legged Bent Over Row

How many people do you think hit the gym with the goal of seeing slow and steady results?

Probably no one. 

Today's world wants everything quickly and efficiently. That's why this week's exercise - the one legged bent over row - works more muscles at once than most people's full workouts!

It works the lower, middle, and upper back as well as your shoulders and biceps while also working the glutes, hamstring, and calf on the standing leg. Not to mention, it works to improve your balance, coordination, and flexibility. What more could you want?

Directions:

Start by holding a dumbbell in your right hand. Balancing on your right leg, hinge forward from the hips until your back is as close to flat as you can manage. Raise the back leg as high as possible and stabilize by contracting the glute and hamstring muscles of that leg. 

While maintaining a flat back, pull the dumbbell up in a rowing motion, driving the elbows as far back as possible. Hold this position for a second, and then slowly lower to the straight arm position, while maintaining a flat back. (Dropping the weight too quickly will not work the muscle in reverse and could result in losing your balance.)

Do as many reps as you can, then do the same amount of reps on the other leg. Remember to start with a light weight until you get the hang of it, and then you can add heavier weight.

Make it easier:

If you are finding it difficult to balance you can try performing it without weights. You can also place your back foot on something for balance like a chair or bench.

Make it harder:

You can always add weight. You can also try placing dumbbells in both hands and rowing with both arms at the same time. 

NUTrition Tip of the Day!

In case you haven't heard that nuts are good for you, I'll give you the 411 in a nutshell! (Couldn't resist - sorry!)

Whether you prefer peanuts, almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios or walnuts, eating 1.5 oz. per day as part of a diet low in saturated fat and cholesterol can:

- Lower your chance of heart disease

- Serve as a good source of protein, fiber, and Omega 3 essential-fatty acids

- Include most of your daily requirements of folic acid, niacin, vitamins E and B6, magnesium, copper, zinc, phosphorus, and potassium...

- May help curb your appetite

- Full of antioxidants and phytochemicals (cancer-fighting agents)

But here's the bad news...

They are extremely high in calorie. In fact, most nuts average about 190-200 calories and 15-17 grams of fat in just 1/4 cup. (Counted out, that's about 15-20 almonds to give you an example!) When you get going, it's sometimes hard to stop...

Good thing I never end with the bad news!

I've recently discovered a new snack - dry roasted edamame!

If visions of Japanese restaurants and fuzzy green pods come to mind, you're right. However, when you remove the soybeans from the pod, dry them and roast them - the result is a nutty texture and flavor, and get this - with all of the same healthy benefits and more!

1 serving (1/4 cup) of dry roasted edamame has only 130 calories, 4.5 grams of fat, and DOUBLE the protein of the average nut - 14 grams! 

So whether you sprinkle them on a salad, eat them plain as a snack, or couple a handful with some fruit or yogurt for breakfast, go nuts! (That's two in one post...sorry again!)

X-Tra info - *If you're a fan of buying in bulk, you can get a huge canister of them at Costco for CHEAP! Just remember to go ahead and put a 1/4 measuring cup inside so you don't get carried away.)*

Pizza Night!

You've had a long week at work, but FRIDAY is finally here! You want nothing more than to get home from work, call Dominoes and curl up on the couch to watch a good movie. You could do that...but if you did, what would all of your hard work being healthy through the week be for? Although the version that comes delivered to your door is less than healthy, pizza can actually be a diet-friendly option if you make the right choices - and it doesn't take much more work than calling for delivery!  

Here is my favorite recipe for Hawaiian Pizza. Enjoy!  

You will need:  

- Whole wheat pizza crust (I prefer thin crust.) 

- 1 can - Organic Pizza Sauce 

- 3 cups - Fat free or part-skim mozzarella cheese 

- 1 package of Canadian Bacon 

- 1 small can of pineapple tidbits  

Instructions: 

First, spread pizza sauce on top of the crust. Top the sauce with the 3 cups of cheese. Next, evenly distribute the canadian bacon. Drain the pineapple tidbits well, then place them on the top of the pizza. Bake at 350 degrees for about 20 minutes or until the crust is golden brown and the cheese is completely melted. Let it cool for a few minutes before cutting.  

As an extra tip - cut your 1-2 slices, then go ahead and cover it with aluminum foil and put it out of the way so you are not tempted to go back for more. If you think you might still be hungry, pair it with a veggie-filled salad tossed in a light vinaigrette dressing.

Desk Jockey Domination!

You know the drill: The alarm goes off, and you hit snooze as many times as you possibly can. Finally, you realize that you're going to be late if you lay in bed another second, so you spring up, rush to get ready, and fly out the door - only to get stuck in rush-hour traffic. You finally arrive to work, still frazzled and stressed from the morning. Good thing you had to rush around getting dressed because that's the most athletic activity you're going to get for the next 9 hours...

If you have a desk job, I know you can relate. In fact, the statistics show that desk jockeys:

- Have a slower metabolism

- Exercise less

- Weigh more

- Have more health complications

However, even if you have a desk job, there are things you can do to battle the consequences.

1. Don't skip breakfast.

Get up early enough to eat breakfast before you leave your house. Skipping breakfast will cause you to overeat the rest of the day. If you eat in the car on the way to work, you are concentrating on other things, so it may take your body longer (and more calories later) to recognize that you are full.

2. Bring your lunch.

By bringing your lunch, you can always ensure that you have a healthy option to eat for lunch. Plus, you can control your portion sizes!

3. Have healthy snacks at work, but don't put them on display.

Out of sight, out of mind. If you see food on your desk, you can trick yourself into thinking that you are hungry when you're not. Put healthy snacks like fruit or nuts in the back corner of a drawer.

4. Drink more H20.

Many times, we think we're hungry when we're just thirsty. Before you reach in your desk for a snack, drink some water and wait 20 minutes. If you are still hungry, then head for your fruit stash.

5. Get as much movement as possible.

Instead of emailing someone across the hall, head over there yourself. Don't pride yourself on the front row parking spot. Park in the back to get more steps! ALWAYS choose the stairs over the elevator. Use 15-20 minutes of your lunch break taking a walk outside. There are lots of ways to add small bursts of activity to your day.

6. Workout right before or right after work.

If you are a morning person, take advantage of it and get your workout in early. This way, your workout is done before life gets in the way AND your metabolism will be increased all day long. If you don't function before 8 a.m., pack your gym bag and hit the gym before you come home or do your workout DVD as soon as you walk in the door. You know the second you hit the couch, you're done...and you'll regret it the next day. Get your workout done so you can relax guilt-free!

7. Cooperate with a co-worker.

Find a friend at work who has similar health and fitness goals. You are more likely to stick to it if you have someone close by who will brown-bag it and take a short power walk with you.

8. Lower your heels.

Alright, ladies - the last one is for you. (And guys, if this one is an issue for you - that's a whole other topic for another day!) :) High heels put a strain on all parts of your foot, your ankles, and your knees. 3/4 - 1 inch heels should be as high as you go. Jimmy Choo will forgive you - I promise - and your body will thank you.

Get Perky with Jerky!

One of the first things you learn when you are aiming for a healthy lifestyle is this: Natural and raw foods are much better for you than anything you can get out of a vending machine. But the packaging of chips and candy bars is so much more convenient, isn’t it?

What if you could have the best of both words? You can! Introducing PINEAPPLE JERKY from our friends at Jerky.com!

Though when I say "jerky," most people immediately drift to thoughts of Hulk Hogan and "SLAM INTO A SLIM JIM!" In the words of Lee Corso, "Not so fast, my friend!" Once dehydrated, these foods that would normally go bad quickly can be stored in an airtight container and stay good for months. (Meaning, CONVENIENT and HEALTHY snack!)

Now - be warned. Most packages of dehydrated fruits that you will pick up at the store contain sugars and preservatives - two things you should avoid as much as possible. But our friends at Jerky.com have made sure that their jerky contains all natural ingredients! Meaning - you still get all of the essential enzymes, amino acids, vitamins and minerals that the fruit has before it is dehydrated.

Here's the 411 on the Pineapple Jerky we sampled:

Jerky.com (based in Witchita Falls, TX) starts with only the purest pineapple - straight from Maui, Hawaii! It is dehydrated at a heat that allows all the nutrients to stay. After it's removed from the dehydrator, the jerky is lightly glazed with honey - also full of antioxidants! Then, it's packaged and ready to be delivered to you! This snack not only satisfies your hunger, but it will keep sweet cravings at bay! It genuinely feels like a treat. 

So, whether you head to Jerky.com or call 1-877-97-JERKY - try some today! In addition to pineapple, there are all kinds of meat-based treats as well!

Click on the title of this post to get a package today!

More reviews to come...

SUPERGIRL Shoulder Press

Today's fitness programs tend to focus on functional fitness, which refers to exercise that simulates real-life activities and uses a wide variety of movements through a wide range of motion. This concept of “functional training” is mainly composed of compound exercises.

Compound exercises are multi-joint movements that work several muscles or muscle groups at one time. A great example of a compound exercise is the squat exercise, which engages many muscles in the lower body and core, including the quadriceps, the hamstrings, the calves, the glutes, the lower back and the core.

For anyone trying to get the most out of their training program, you NEED compound exercises. Why?

- You burn more calories.

- They simulate things you actually do in your daily life.

- You get a full body workout – only faster.

- They improve your balance, coordination, and reaction time.

- You will increase your joint stability and muscle balance.

- They help keep your heart rate up – so not only are you strength training, but you get a bonus cardio workout!

- Eventually, these exercises will help you be able to exercise longer with less muscle fatigue.

- With time, you will be able to lift more weight because you’ll be stronger!

- By improving balance and stability, these exercises decrease your risk of injury while exercising.

Here’s a great exercise to get you started: SUPERGIRL SHOULDER PRESS

(Men – don’t be offended. You can do SuperMAN shoulder press. I just wanted the pink logo on my page.)

Step 1: Begin by standing with your left foot flat on the floor and your right leg extended behind you, toes pointing down. At the same time, hold a pair of dumbbells at shoulder height, keeping your elbows pointed down. (Each time you do this exercise, you should use heavier weight.)

Step 2: Press the dumbbells upward in a shoulder press, while lifting your right leg (the back leg) straight behind you in a glute raise.

Step 3: Repeat Step 2 15-20 times. Repeat on the opposite side 15-20 times. You will feel this all over, but especially in your shoulders and glutes!