Chia Seed Pudding

This is a recipe I’ve been wanting to try for a long time. I’m not sure why I held off so long, because it’s ridiculously easy to make. This is a pretty hot item in the fitness industry right now, so I finally bought myself a pack of chia seeds and tried a simple recipe. Praise the Chia gods! It turned out wonderful! It was an easy breakfast that I could go to when I was running out of time. It’s very nutritious, full of healthy fats, and it is so utterly simple. There are so many ways to tweak the recipe here and there to get the flavors that you want. This is an “overnight” recipe and will serve you well throughout the week. Here are the nutritional facts per serving (around 1/2 cup) of the one I made:

  • Calories: 158
  • Fat: 10g
  • Carbs: 6.3g
  • Protein: 7.2g

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Peanut Butter Chocolate Protein Bars

Since I’ve been eating clean and getting into better shape, I need foods around the house to support that. That’s why I’ve been trying out different recipes and seeing how I can protein out of every little thing while keeping it clean. Protein bars! Often times, the store bought ones have stuff in them that you don’t necessarily want. So, why not make your own? I found this recipe and wanted to make a play on it. It was incredibly easy: put all ingredients into a bowl, mix, then put into the oven. I used my cinnamon cracker protein powder, but you can use any type! Check out the nutrition facts below per each bar:

  • Calories: 86
  • Fat: 1.9g
  • Carbs: 11.9g
  • Protein: 6.3g

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What is RPE or Rate of Perceived Exertion?

I remember my first “job” at a gym back in the early-mid 1990s. Although that facility no longer exists (it’s a doctor’s office now), there are a few images stuck in my mind from it. One of the clearest images is one that I see every day in the fitness facility that I manage in LA. It was one that I’ve looked at in the countless gyms that I’ve worked in and will continue to see for some time. It’s the side-by-side poster combination of target heart rate zones and rate of perceived exertion.  

When I train aspiring fitness professionals to become everything from personal trainers to group exercise instructors, these two charts are a key component in the classroom. Why? Because there is a great chance that they’ll have them at their new job and will have to explain what they mean to their customers, clients, and members. Also, using the concepts behind these posters will help you explain some key components in a way that normal people will understand. 

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How Drugs and Food Can Work Against Each Other

Did you know that certain drugs you take (like antibiotics) will potentially have clashes with what food you eat? Some foods may inhibit or deteriorate the goal of what that drug is doing to your body, creating an inner brawl. Here at Hungry and Fit, we were unaware of such poor pairings. We teamed up with BlinkHealth to show you how certain foods are detrimental to the drugs you may be taking. If you haven’t heard of BlinkHealth before, they are the first company to allow patients to purchase their medications online and pick them up at their local pharmacy. They help you find the lowest drug prices possible. Check out all of their available prescriptions if you’re shopping! Click on the infographic to see it in its entirety. 

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What Happened to the Weekend?

The typical work week is Monday through Friday from 9:00 am to 5:00 pm with a lunch break from 12:30-1:30 pm, right? Those seem to be standard business hours, but there isn’t anything standard about our society and the hours of operations for businesses that are struggling to keep their expenses as low as possible while maximizing revenue. Now, throw the insane cost of living in some places and all of a sudden, you need to work way more than 40 paid hours a week just to pay rent. Let’s not even bring up student loans. 

If you have a salary job, there’s a 90% chance that you’re working way more than 40 hours a week and skipping lunch breaks to hit every deadline for the three jobs that you’re doing since they’re not replacing the other people who left because they’d had enough of being a “team player.” Even with that salaried job, you’re not making nearly enough to cover your expenses so you only have one choice. You have to get a second job. 

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Our Week/end in Pictures

I stayed fairly strong during the week with my clean eating

I stayed fairly strong during the week with my clean eating

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Exercise Spotlight: Standing Plate-Loaded Shrugs

We are continuing our series of exercise spotlights with today’s version of a shrug! A lot of people shy away from shrugs because they think that their traps will flame up Hulk-style. In reality, building your traps gives you a strong-looking frame to compliment the rest of your shoulders, arms, and back. Remember, it’s important to continue to add different exercises to your knowledge base so that your body doesn’t get used to anything. Let’s learn about the standing plate-loaded shrug. 

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Friday Fitness Comics

fit1 fit2

Back when we had our promotions for the new year, one of my personal training staff sent me this. I’m not sure who put it together, but if you let me know I will certainly give credit where credit is due. This individual also worked the floor of the fitness facility, which is challenging because you’re dealing with other staff, members, and equipment that all have their need for your services. This speaks volumes to the environment.
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Whole-Wheat Lemon “Cakes”

We’ve got another recipe from one of my favorite cookbooks, A Feast of Ice and Fire. My last two (one from the Wall and one from the South) were great hits and this one brings us right to King’s Landing with a spin on Sansa’s favorite lemon cakes. However, my spin, as it usually is makes these a bit healthier. I used mostly whole-wheat flour to add some fiber and make it better for our blood sugar spiking as well as using a little less sugar and using mostly honey. These are delectable little bites of yum without all the guilt that normal lemon cakes would carry. 

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