Count Us In! We’re Taking the #NeverQuit Pledge

Most people who know us are aware that even when we’re not officially “out running” in New York City, were running somewhere.  It’s not that we always want a workout (although we often do! 🙂 ), it’s just that we have so much we want to do in a day and struggle to get everything done.  And as much as we love being on the go, we do cherish downtime too, but we have to work hard to get it in our day or it doesn’t happen.

 

We have to make a concerted effort each day to simply “chill out” (yes, we’re those girls who don’t naturally sit on the couch if we’re watching TV—we’re probably cooking or folding laundry, or multi-tasking at the same time!) and one thing’s for sure–we’ll always have to consciously make an effort to achieve balance in our lives.  So when we found out about the Refreshinq #NeverQuit pledge, we knew we had to take it!  Our pledge? To  to never quit working to achieve balance and to get down time.  Psst… the “inq” at the end of “Refreshinq” stands for “I Never Quit!”—we love it! (Check out the photos below– they sent us a sample of so many great goodies packaged in a fun and unique way that motivates us to work harder and never quit!)

 

 

(Yaaaasss!!!)

If there’s a time that we remember to focus on rest and on de-stressing, it’s after a massage or after yoga because that’s when we’re super relaxed and we feel so centered that we want to stay in that mode.  So as we’re taking the #NeverQuit pledge, we know that one way for us to be successful is to channel that “zen” post-yoga/ post-massage mode.  So, we’re working to take yoga an additional day each week (if you think we only run, catch us in chill-mode after class! 🙂 ).

 

While taking the #NeverQuit pledge, The Refreshinq Co. sent us their Refreshinq’s Workout + Recoverinq Pack which is a supplement blend of clean, pharmaceutical-grade, gluten free ingredients.  The Recoverinq Pack includes magnesium oxide, CoQ10, amino acid complex and omega-3s, to help you have a strong recovery. We originally thought that the Recoverinq Pack may be an additional way to help us to #NeverQuit trying to chill and achieve balance because it would help our muscles to be less sore– plus, knowing we’re doing something good for our bodies helps us to achieve a peaceful mind.  And we were right, it did give us peace of mind and make us feel more at ease —and simply feeling calmer helps us to remember to slow down and take some downtime—and to make the most of it!

 

But something even more happened…  Our Aha Moment when we realized that The Refreshinq Co.’s Recoverinq Pack was helping to relieve our muscle tension…

 

One thing we both oddly experienced for several weeks before we started using the Workout + Recoverinq Pack was muscle cramps (nothing will quickly add stress to your life like a muscle cramp!), which is unusual for us (aside from when Tammy was pregnant with her twins!)—since yes, we get plenty of water and potassium—not only from bananas (and from lots of fruits and veggies—but from our “detox” drinks like our Cool Citrus Cucumber Detox, Apple Cider Vinegar & Lime “Detox” Drink and our Lemon Ginger Detox Drink too! However, with the New York City apartments comes the winter heat (my (Lyssie’s) thermometer in my apartment reads a toasty 82 degrees on this blistery cold winter day! I’m not complaining, I’m a summer girl after all!), however, the bedroom can get even warmer—and when I sleep, although I have the air condition on, it doesn’t seem to cool the room so much—and thus, I think I’ve been dehydrated and waking up with muscle cramps/ charley horses, ah!

Since starting Refreshinq’s Workout + Recovering Pack, we haven’t had any muscle cramps! And the truth is, muscle cramps are often related to magnesium, not potassium, so thank you Refreshinq!  You see, the Post Workout Pack contains magnesium—and the magnesium is not only preventing our muscle cramps, but it’s helping us to sleep more restfully and feel more relaxed– in addition to calming the muscles and making them less tense, so that they can relax and recover—and so that we can too!  We can really focus when our muscles don’t feel so tight!

So while you may still see us running most places we go, what you won’t see is that we’ve been working on our downtime–are chilling more and loving it! 🙂 #NeverQuit pledge for us = more #zen!  Amen for that! 🙂

 

Oh–and one more thing!  There’s something else that we love about The Refreshinq Co. aside from their pharmacist-curated and totally customized to your body’s needs supplements– it’s their philosophy and positive message to inspire and encourage people in their pursuit of wellness.  They have a deep commitment to the community and it’s infused in everything they do–like their #NeverQuit initiative.

 

If you have a goal to never quit something, join us in taking the Refreshinq’s #NeverQuit pledge and share it on social media to inspire others!

 

The Nutrition Twins partnered with Refreshinq for this sponsored post.

3 Easy Ways to Improve Your Performance No Matter How Busy You are

3 Easy Ways to Improve Your Performance No Matter How Busy You Are

by OOF from Sattaur Fitness

 

When life gets busy it’s not uncommon to let go of all smart lifestyle habits we’ve created.

 

This year when things get hectic, instead of letting go of all that you’ve accomplished, keep it all with these 3 methods. You’ve worked too hard to give it all away. Time to Train ALL of You.

 

 

Focus on Efficient Total-Body Workouts 2 to 3 Times a Week

            Look to work your entire body as intensely as possible for 30 minutes. We do this to activate our metabolism, exhaust our energetic systems, and promote greater muscular recruitment.

30 minutes of high intensity, total-body fitness, is do-able for even the busiest of individuals and will energize your week by flooding your body with Serotonin and Adrenaline which create states of happiness and increased awareness.
Your body will also become a fat-burning furnace by depleting your glycogen stores and increasing your metabolism.

 

Here’s a Sample workout:

5 minutes of foam rolling

 

20 minute total-body workout:

(3 Sets of each exercise; 10-12 reps; slow and controlled movement)

Barbell or Bodyweight Squats

Rest 90 seconds

Lunges

Rest 90 seconds

Pull-Ups or Lat Pulldown

Rest 90 seconds

Push-Ups or Bench Press (Incline, Decline, or Neutral)

Rest 90 seconds

Rotational Ab Work (Russian Twists or Hanging Leg Raises)

 

5 minutes of static stretching

 

Use the framework of the workout for pacing and feel free to change up the exercises to increase the challenge on your body.

 

 

80% Healthy, 20% Wintry Goodness

You know what to eat… Whole, nutrient-dense foods.

You know when to eat it…. When your body says its hungry.

You know what quality nutrition looks and feels like.

So, do exactly that over the holidays, and do it 80% of the time each day. When you think of your holidays as 80% healthy choices and 20% joyful choices you take away the stress of looking at every calorie, all the time.

Your gut will thank you, your mind will thank you, your image will thank you and your grandma will thank you for not holding back on her delicious egg nog!

 

Find Your Mind Once a Day

A lot happens over the holidays.

But, time with yourself is priceless and necessary.

So, make a habit to spend ten minutes each day in quiet contemplation and observation. Whether that means ending your busy day with a few deep, controlled breaths and losing yourself to the inner workings of your mind, or waking up and sitting still for ten minutes, do it each day.

 

So…

 

  1. Total Body High Intensity Fitness 2-3 Times a Week
  2. 80% Healthy Choices
  3. One Mindful Moment a Day

 

And there you have it!

A high performance, sustainable, realistic holiday season plus a wonderful end to the year using The Train ALL of You Mindset.

 

OOF from Sattaur Fitness

Eat More to Weigh Less, Really!

If you’re like most of our clients, you’re looking for something you can eat when you’re hungry that won’t cause you to gain weight.  It’s true, there’s actually something that if you eat more of it, it can assist your weight loss efforts!

Veggies! You may realize that you need more veggies but tend to leave them out of your meals; you’re not alone!  This is one of the most common struggles of health-minded people!  You simply need a little help or encouragement to actually get them!  Once people see how easily vegetables can be deliciously incorporated into their lives, they start to bump up their intake!

The veggie bonus:

Veggie Bonus #1: Fill up on veggies and you’ll have less room in your stomach for the heavy stuff and you’ll lose weight!

Veggie Bonus #2: The high water and fiber content of the veggies flushes bloat and waste and brings on a flat belly—oh yeah!

Veggie Bonus #3: The high water and potassium combination in veggies helps to flush out salt and the extra water and bloat that it holds with it for a flatter belly!

The key is to keep the non-starchy veggies (nearly all veggies with the exception of peas, potatoes and corn) low in calories (avoid adding sauces or oil) and then you can simply mix steamed veggies into your meal and eat less of the waist-puffing stuff!  This means your plate will be just as full, but there will be less room for the higher-calorie fare and you’ll fill up on lower calorie, veggies! And when you’re hungry, fill up on veggies.  You’ll get more nutrients that keep you healthy and prevent disease and constipation while helping you to eat less of the heavy stuff and lose weight!

Easy Peasy Brussel Sprouts

seasoned brussels sprouts with logo

  • Before any meal or cocktail party, have a Veggie Pre-Meal™ with a cup of tea. The Veggie Pre-Meal™ is one-and-a-half to two cups of steamed veggies. (See below for ideas and keep foods such as these Easy Peasy Brussel Sprouts on hand). You’ll be in better control around high calorie foods and won’t be overly hungry. It will be easier to resist eating too many of the foods that pack on the pounds because you’ll already be satisfied.
  • At lunch and dinner order (or microwave from frozen at home, if short on time) a side of steamed veggies without added butter or oil. Simply mix them right into whatever dish you’re eating and you’ll add great texture, flavor and color to your meal and the veggies will pick up the flavor from the sauce in the meal.
  • Use our Red, Green and Orange rule to include one red, green or orange vegetable or fruit in every meal. When you concentrate on getting one of these colors at each meal, you won’t forget. Vegetables are an excellent source of disease-fighting nutrients and are high in fiber and low in calories, and great for helping maintain a healthy weight and fighting aging.

 

Colorful_detox_saladColorful Veggie Detox Salad

  • Make/ order omelets, sandwiches, pizzas, wraps and burritos with veggies added
  • Chinese chicken and rice? Pasta and chicken? Mac ‘n cheese? You end up eating less of the heavy stuff and fill your stomach with the lower calorie, fiber-and nutrient packed veggies. Added bonus: If you’re a fan of large helpings you can bag a third of the meal for later and mix the veggies right in the portion you have; you’ll fill your stomach with nutrients and fiber but with fewer calories. This way you won’t feel cheated or deprived because your meal won’t appear smaller, only your waistline will!
  • Use nori or lettuce for traditional sandwiches or wraps rather than carb-rich bread.
  • Eat your rice and other grain-based meals/ snacks by putting them in cups made with veggies-like scooped out tomatoes and bell peppers, zucchini and cucumber boats—these are delicious shells for the dish and help to keep the carb portion in check.
  • Make dips, spreads and salsas with veggies—veggie based dips like these below can double as sauces for grains and meats and are perfect for dipping veggies in.

 

  • If you still feel hungry after eating –or like munching–eat non-starchy vegetables (all vegetables with the exception of peas, potatoes and corn).
    • Go for them raw or steamed with spices, lemon, or flavored vinegars. You can even try our ultra low-calorie recipes like our Easy Crunchy Braised Cabbage, Colorful Detox Salad, Caramelized Cauliflower with Olive Oil & Lemon Juice, Spicy “Fried” Broccoli, and more! As an alternative, try the Kale Recharge Smoothie.
    • Be sure to avoid options that are cooked in butter or any other calorie-loaded item (like many sauces are)—and even in oil (100 calories per little tablespoon!), as they may thwart your weight-loss efforts and defeat the purpose of low-calorie veggies.
    • For dressing options, consider trying this Raspberry Vinaigrette or this Creamy Avocado Yogurt Dressing (stick to the suggested serving sizes) or consider putting your salad dressing in a spray bottle to spritz your dressing on your veggies and disperse the flavor with minimal calories.
    • Try to eat some raw veggies, as current research has shown that a special protein, glutathione, is found in raw veggies and clings to toxins, helping drag them out of the body. For example, enjoy some fresh carrots and sliced bell pepper with hummus!
    • Try these Roasted Detoxifying Veggies!
    • Defrost frozen veggies in the fridge during the day. When you get home, make a quick cold salad by mixing the veggies with one of the dressing options mentioned above or toss them right into a hot meal, as they’ll already be “cooked” and you’ll simply warm them up!

Spicy_fried_broccoli_logo

Spicy “Fried” Broccoli

Top Late Night Snacks (our picks for weight loss)

Although we’re twin sister registered dietitians and personal trainers who nowadays absolutely love veggies, we admittedly didn’t always adore them.  In fact, we were very picky kids and the moment our mom would turn her back from the dinner table, we’d sneak our salads off to our best friend, Mary and her black lab, Buddy, who liked veggies! 🙂 Luckily, our veggie-snubbing ways have changed, thanks to many reasons —(you can read more about that here)– and you may know that we also reset our taste buds, which definitely was partially responsible for the love affair we now have with veggies.  But one thing that hasn’t changed is that we each have a killer sweet tooth that we work hard to keep in check.  Although, resetting our taste buds has been very helpful in taming the beast 😉 (aka our killer sweet tooth), it doesn’t mean that we don’t adore sweets, because believe us, we do—especially when the evening comes around!

And when our clients tell us that on nights when they stay up late and they get a little bit hungry or want to nibble, we can relate, as this is when our sweet tooth calls our name, ah!

Thankfully, we’ve learned to make some pretty delicious, waistline-friendly frozen desserts that we can eat and prepare in the very comfort of our own home—and that we love but don’t overeat! Plus, they are a lot less processed and have much less sugar—in fact, ours are actually pretty good for you! Remember our Skinny Strawberry Mint Ice Cream, Skinny Banana Ice Cream SandwichesDark Chocolate Banana Ice Creamand this Chocolate Peanut Butter Banana Ice Cream?

As you settle in to watch your favorite television show after dinner, you may find yourself craving a late-night nosh. Do you cave in to chips or cookies and regret it later? Or maybe in your attempt to avoid junk food, you end up nibbling your way through the other food in your cupboard instead. If the late night munchies have gotten the best of you and your waistline, here are our top snacks to try.

 

They’ve all got less than 150 calories and really hit the spot.

 

Vanilla “Milkshake”

Two options:

  • Mix one scoop of vanilla or chocolate flavored protein with ¾ cup cold water, ice and 1/4 frozen banana and blend. (We’ve been using Vega Protein & Greens Vanilla or Chocolate Protein Powder lately)

OR

  • Mix a cup of almond milk (or skim milk) with one scoop of vanilla-flavored protein powder.

 

Why our clients love it: This light version of a milkshake feels like a real treat, satisfies sweet cravings, but won’t weigh you down.  The protein keeps your blood sugar stable. Bonus: The calcium in the protein powder (make sure yours is calcium-fortified, many are) may help your muscles and body to relax before bedtime. To learn more about our tips for choosing a good protein powder, check out our 3-Ingredient Weight Loss Pancakes (scroll down to find out about protein powder).

 CocoaVia_Banana_Cinnamon_smoothie1_CLOSE - Copy

 

Frozen Cherry Poppers

OK, we admit it, we have many favorite summertime (well, anytime) treats, but this one really is one of our new all-time faves! Plus, it’s so healthy, easy and just two steps! And there is something about the chewy texture of frozen cherries that really hits the spot—super-satisfying! And all for a measly 6 calories per popper! Woohoo! 5 Cherry Poppers are just 30 calories! Find out how they’re easy to make here.

Why our clients love it: A guilt-free, refreshing way to satisfy a sweet tooth? Sign them (and us! 🙂 ) up!

Frozen Yogurt Covered cherry poppers

 

 

Berry and Greek Yogurt Parfait

Use six ounces of a plain or vanilla non-fat Greek yogurt and one-half cup of halved strawberries or any of your fave berries. Layer yogurt in the bottom of the parfait cup, and then add a layer of berries. Alternate layers until you’ve finished ingredients.

Why our clients love it: It’s rich, creamy, and feels decadent. Plus it contains plenty of protein and fiber, so even if you didn’t eat enough dinner, you’ll go to bed feeling satisfied.

parfait_cropped

Popcorn

Four cups of seasoned air-popped popcorn

Why our clients love it: You get a huge portion (4 cups = 130 calories!) that will last until at least the first commercial of your favorite show. Eat it one piece at a time, and it may even last you through the entire program. The fiber will fill you up, and you can use it to quench a sweet or savory craving by flavoring it with cinnamon, chili powder, smoked paprika, or grated parmesan.

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Baked Apple Crunch

Made with one small apple, 1- 1-1/2 tsp cinnamon and one graham cracker. Cut the apple into half-inch slices and coat them with cinnamon on all sides. Microwave the slices on high for three to four minutes or until the apple is soft and juicy. Serve it on a graham cracker. Check it out here.

Why our clients love it: You can sink your teeth into this snack, and it’s sweet like the inside of an apple pie. Not to mention, the graham cracker adds a satisfying crunch (and it will make the house smell delicious!).

Apple-y-yogurt-Middle-prep

 

Figs and Cheese

Three small figs (or dates!) and one small, light 30- to 35-calorie cheese round (which will bring your total to 125 calories).

Why our clients love it: The figs are sweet, and since they’re fibrous, you’ve gotta chew ‘em and can’t devour them in a split second. Paired with protein-rich, savory cheese, it makes for a filling but indulgent treat.  If you use dates, they may be slightly higher in calories.

Date surprise pic

 

 

Whole Grain Crackers with Hummus

Serve five whole-grain crackers with 2 tbsp hummus.

Why our clients love it: The crackers satisfy your need to crunch and the hummus adds the perfect creamy balance.

 

What are some of your favorite healthy late-night snacks?  Please share them!

 

Anytime, Anywhere 90-Second Muscle Toner & Metabolism Booster

Get a workout in 90-seconds! Fast, easy, effective way to tone muscles– strengthen you legs, abs, chest, arms and back and burn calories. It will wake up your entire body! Our first iMovie attempt– we’re working on improvement! 🙂

Love this calorie blaster–Repeat 3 times to increase the burn!

NT_Toner_Metabolism_Booster

 

Is that you we see with a six pack?! 🙂

Psst… looking for more at-home exercises?  Try these!

Easy At-Home Shoulder Toner

Triangle Push-Ups

Leg & Butt Toner

Smaller Size Bigger Life

We MUST introduce you to our unbelievable friend, Heather K. Jones. Heather is a registered dietitian (we met in college!), a wellness coach and the founder of Smaller Size Bigger Life, a super successful program designed for women who struggle with emotional eating, overeating, and body image issues.

Heather_JOnes

 

Heather has a FREE weight loss class available until May 13th and we guarantee that you’ll walk away from this class with actionable tools that you can put to use right away to release your weight loss blocks and drastically change your relationship with food and your body.

 

During this free weight loss class you’ll discover…

 

  • The biggest mistake women make when trying to lose weight
  • Why you don’t need willpower to change your eating habits
  • How to end procrastination and stop sabotaging yourself
  • The real reason diets don’t work (and what to do instead)
  • How to overcome emotional eating once and for all

 

Heather is dedicated to helping people succeed and she will help you transform your mindset about dieting to achieve weight loss freedom … no guilt, shame or self-hate required.  Click here to learn more.

 

A word from Heather…

Ya know, there’s this crazy idea in the world of weight loss that if we hate ourselves enough, torture ourselves enough, and shame and guilt ourselves enough, that somehow we’ll end up happy, thin and confident. Right?
But this is not the path to happiness.

 

Because here’s the thing: You CANNOT shame and deprive your way to a happy and healthy life. Even if you lose some weight on a restrictive diet, it doesn’t stick. And it certainly doesn’t make you feel fulfilled or free.

If there’s one thing I’ve learned working as a dietitian in the weight loss industry for the last 20 years (and overcoming my own food struggles), it’s that you cannot solve your body and weight problems with the same hateful mindset that got you here. It just doesn’t work.

Join me for this free class and discover 3 key secrets to success and happiness.

 

This is an entirely NEW way to lose weight. A kinder, saner and easier way to lose weight.

 

I’ve not only drastically changed my own life using the simple (yet seriously effective) tools I’m sharing in this free class, I’ve also helped countless clients do the same.