Let’s face it. We’re all busy and constantly on the go. Finding time to workout and eat healthy all within our busy schedules? It’s not an easy task. Let us help you with some suggestions for healthy, portable snacks packed with protein and nutrients that you can take on the go to keep you feeling energized, satisfied, and full throughout the day! Fuel your body with these and it will be sure to thank you.

  • Modified Ants on a Log: Celery with Almond Butter topped with Almonds. A simple twist on a childhood favorite sure to get you through a long day!
  • Pumpkin seeds: Don’t throw these out after you’re done carving your Halloween decorations! Wash, dry, and roast these for a delicious snack to take with you throughout the day
  • Edamame – you can buy these fresh and steam them or frozen and just simply defrost for a few minutes before eating! Easy on the go and packed with protein!
  • Overnight Oats: Mix ½ cup oats, 1 cup non-dairy milk, 3 tablespoons chocolate protein powder, and a handful of walnuts in container with a secure lid until well combined. Let sit in fridge overnight (or up to a few days). Need some extra sweetness? Add ½ a banana, mashed
  • Almond butter and banana on rice cakes. As simple as it sounds!

• Looking for more ideas? Check back on our blog for more health and wellness tips!

Memorial Day is around the corner. Find yourself traveling for the holiday and constantly thrown off schedule and away from BodyScapes, unable to get a workout in? Not to worry. We have all the tools you need to keep you working out, even when you have to spend time away! So many simple workouts can be done using the best piece of gym equipment we all own: our own body! Try this simple workout you can do anywhere while you’re traveling this holiday!

  • The BodyScapes Burner
  • 40 jumping jacks
  • 15 second wall sit
  • 10 lunges (each leg)
  • 25 abdominal crunches
  • 10 push ups
  • 15 squats
  • 25 tricep dips on a chair or wall
  • 30 seconds of high knees running in place
  • 30 second plank
  • Repeat x2!

So many people can be mislead buy what the content food labels. When items have “0 fat” it does not make it “healthy”. This are some of the tricks companies use to convenience you that their food may help you loose weight.

Here are 5 foods that you may have thought were a healthy option but could prevent you reaching your weight loss goal.

TOP 5 Foods to remove from your diet

1) Canned Foods
2) Processed Foods
3) Pasteurized Milk
4) Fruit Juices & Sodas
5) Frozen Meals

Here are 5 helpful health and fitness tips for anyone turning 50 or in their 50’s in 2014!!

1. Sleep well – all night and every night. Being able to get a consistent nights sleep is seen as the baseline of good health and fitness at any age, but especially in midlife.

Not getting a good nights sleep puts you at greater risk for a health decline, according to a number of studies. Poor sleep also makes it harder to maintain a healthy weight and avoid Type 2 diabetes. This will put you at a higher risk of depression, having a heart attack or stroke. Making the right changes to your exercise, diet and sleep routines can help you stay healthy.

2. Get more vitamins from food. Experts have identified a set of nutrients many of us may not be getting through our meals alone. All are very important to our health: Calcium for bone mass and healthy blood pressure; magnesium for muscle mass and to regulate your heart rate and omega-3 fatty acids to maintain brain function and reduce the risk of heart disease. You can always get these vitamins from supplements but they are also in many healthy foods that you should be eating on a daily basis (spinach, kale, flax seeds, walnuts, soy beans, avocado) jus to list a few.

3. Eat right and avoid disease. As we age, our risks of heart disease, hypertension, stroke and other chronic conditions rise, but we can take actions to reduce the danger. A new diet can help.

Reducing your salt intake can help tremendously in reducing your blood pressure. If you want to be more disciplined then there is a lot more you can do. Stop drinking diet soda. This will reduce the chance of heart attack and stoke (according to a recent study). Cut back on cold cuts – they are filled with salt and other ingredients that increase your change of colorectal cancer. Avoid Cool Whip – a lot of people turn to Cool Whip as a “healthy option” for dessert. This is a mix of unhealthy hydrogenated oils, high fructose corn syrup and way to many chemicals.

4. Start moving — and don’t stop. The federal Centers for Disease Control says all adults age 18-64 need 150 minutes of moderate aerobic exercise a week, defined as “anything that makes your heart beat faster.” Keep this in mind when you are  hiking, biking, doing yard work, walking the dog. This includes all types of movement!

A lot of people do not like to run or lift weights. But there are so many more ways to stay healthy and exercise. Playing with kids or pets. Gardening or cleaning the house even dancing!
5. Boost your exercise intensity. This is no time to start taking it easy. Research says that increasing the intensity of your workouts is exactly what you need in midlife. Gaining muscle mass at an older age can help cut risk factors and help you to live a healthier longer life!