The Importance of Punctuality

Being punctual strengthens and reveals your integrity. 

If you tell someone that you will meet them at a certain time, you have essentially made them a promise. And if you say you’ll be there at 8:00, and yet arrive at 8:15, you have essentially broken that promise. Being on time shows others that you are a man of your word.

Being punctual shows you are dependable. 

A person can always be found at their post, carrying out the duties needful for that time. People know they can rely on such a person – if they says they will be there, they'll be there. But if a person is not punctual, others cannot depend on them — they do not know where this person will be when they need them. Their associates will begin to feel they cannot organize their own time, and these doubts will seep into matters beyond the clock, as it naturally raises the question: “If him or her is careless about time, what else are they careless about?”

Benjamin Franklin once said to an employee who was always late, but always ready with an excuse:  “I have generally found that the man who is good at an excuse is good for nothing else.”

Being punctual builds your self-confidence. 

Showing up on time not only tells other people you are dependable, it teaches you that you can depend on yourself. The more you keep the promises you make, the more your self-confidence will grow. And the more you gain in self-mastery, the less you will be at the mercy of your compulsions and habits, and the more in control of your life you will feel.

Being punctual assures you’re at your best. 

After riding someone’s bumper, speeding like a maniac, scanning for cops, and cursing at red lights, it’s hard to then turn your focus to making a presentation at a meeting or charming a date – you’re shaky and depleted from the adrenaline and stress. But when you show up on time, better yet a little early, you have a few minutes to collect your thoughts, review your materials, and get your game face on.

Being punctual builds and reveals your discipline. 

The punctual person shows that they can organize their time, that they pays attention to details, and that they can put aside this to do that – they can set aside a pleasure to take care of business.

Being punctual shows your humility. 

That bumper sticker maxim: “Always late, but worth the wait” shows that tardiness and an overestimation of one’s worth sometimes go hand in hand. People will be glad to see you when you arrive, but they would have been gladder still had you come on time.

Being punctual shows your respect for others. 

Being late is a selfish act, for it puts your needs above another’s. You want an extra minute to do what you’d like, but in gaining that minute for yourself, you take a minute from another, which is why….

Being late is a form of stealing. 

That’s a tough truth, but it’s a truth nonetheless. When you make others wait for you, you rob minutes from them that they’ll never get back. Time they could have turned into money, or simply used for the things important to them. In coming to meet you at the agreed upon hour, they may have made sacrifices – woken up early, cut short their workout, told their kid they couldn’t read a story together – and your lateness negates those sacrifices. If you wouldn’t think of taking ten dollars from another person's wallet, you shouldn’t think of stealing ten minutes from him either. Being punctual shows you value time yourself, and thus wouldn’t think of depriving others of this precious, but limited resource.

Being late disturbs the experiences of other people. 

Your tardiness not only robs others of their time, but of the fullness of their experiences as well. The student who interrupts a professor in the middle of his lecture; the family which climbs over you to get to their seats at the middle of the row in the theater; the man who opens the creaky door in the middle of a eulogy. When an old man was once asked why he had been so punctual in arriving at his church on time for decades, he replied, “I made it my religion not to disturb the religion of others.”

Being late strains your relationships. 

When you’re late in meeting other people, it makes them feel under-valued, that whatever you couldn’t pull yourself away from was more important or that they didn’t mean enough to you to warrant allotting sufficient time to arrive on schedule. The guest who flies in to see you feels like a dope standing at the airport alone, your date feels awkward sitting at the restaurant by themselves, and your child feels abandoned as she waits with her teacher for you to arrive, all the other children having already been picked up from school.

Being late hurts your professional career. 

Whether you’re an employee or in business for yourself, being late can hinder your professional success. Many companies have strict policies about punctuality — get a few write-ups and you’re gone. Of course, if you arrive late to the job interview, you probably won’t land the position in the first place. And if you’re trying to win over a new client, arriving ten minutes late isn’t going to get things off on the right foot, in the same way that promising to get something to him by a certain date and then failing to do so, may have him looking elsewhere for your services.

Being late takes a toll on your life. 

Always running behind simply hurts you in all areas of your life. It results in lost opportunities: missing a plane, missing a meeting, missing an important part of a lecture, missing a wedding. It creates stress and can lead to car accidents and traffic tickets. It results in embarrassment and forces you to come up with excuses for why you’re late, putting a strain on your honesty. Basically, it makes your life more complicated; for those seeking to simplify their lives, cultivating punctuality is an essential part of that path.

13 Things You Should Give Up If You Want To Be Successful

1. Give Up On The Unhealthy Lifestyle

“Take care of your body. It’s the only place you have to live.” — Jim Rohn

If you want to achieve anything in life, everything starts here. First you have to take care of your health, and there are only two things you need to keep in mind:

1. Healthy Diet
2. Physical Activity

Small steps, but you will thank yourself one day.

2. Give Up The Short-term Mindset

“You only live once, but if you do it right, once is enough.” — Mae West

Successful people set long-term goals, and they know these aims are merely the result of short-term habits that they need to do every day.

These healthy habits shouldn’t be something you do; they should be something you embody.

There is a difference between: “Working out to get a summer body” and “Working out because that’s who you are.”

3. Give Up On Playing Small

“Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people will not feel insecure around you. We are all meant to shine, as children do. It is not just in some of us; it is in everyone, and as we let our light shine, we unconsciously give others permission to do the same. As we are liberated from our fear, our presence automatically liberates others.” - Marianne Williamson

If you never try and take great opportunities, or allow your dreams to become realities, you will never unleash your true potential.

And the world will never benefit from what you could have achieved.

So voice your ideas, don’t be afraid to fail, and certainly don’t be afraid to succeed.

4. Give Up Your Excuses

“It’s not about the cards you’re dealt, but how you play the hand.”

― Randy Pausch, The Last Lecture

Successful people know that they are responsible for their life, no matter their starting point, weaknesses, and past failures.

Realising that you are responsible for what happens next in your life is both frightening and exciting.

And when you do, that becomes the only way you can become successful, because excuses limit and prevent us from growing personally and professionally.

5. Give Up The Fixed Mindset

“The future belongs to those who learn more skills and combine them in creative ways.” ― Robert Greene, Mastery

People with a fixed mindset think their intelligence or talents are simply fixed traits, and that talent alone creates success — without effort. They’re wrong.

Successful people know this. They invest an immense amount of time on a daily basis to develop a growth mindset, acquire new knowledge, learn new skills and change their perception so that it can benefit their lives.

Remember, who you are today, it’s not who you have to be tomorrow.

6. Give Up Believing In The “Magic Bullet.”

“Every day, in every way, I’m getting better and better” — Émile Coué

Overnight success is a myth.

Successful people know that making small continual improvement every day will be compounded over time, and give them desirable results.

That is why you should plan for the future, but focus on the day that’s ahead of you, and improve just 1% every day.

7. Give Up Your Perfectionism

“Shipping beats perfection.” — Khan Academy’s Development Mantra

Nothing will ever be perfect, no matter how much we try.

Fear of failure (or even fear of success) often prevents us from taking an action and putting our creation out there in the world. But a lot of opportunities will be lost if we wait for the things to be right.

So “ship,” and then improve (that 1%).

8. Give Up Multi-tasking

“You will never reach your destination if you stop and throw stones at every dog that barks.” ― Winston S. Churchill

Successful people know this. That’s why they choose one thing and then beat it into submission. No matter what it is — a business idea, a conversation, or a workout.

Being fully present and committed to one task, is indispensable.

9. Give Up Your Need to Control Everything

“Some things are up to us, and some things are not up to us.” — Epictetus, Stoic philosopher

Differentiating these two is important.

Detach from the things you cannot control, and focus on the ones you can, and know that sometimes, the only thing you will be able to control is your attitude towards something.

Remember, nobody can be frustrated while saying “Bubbles” in an angry voice.

10. Give Up On Saying YES To Things That Don’t Support Your Goals

“He who would accomplish little must sacrifice little; he who would achieve much must sacrifice much; he who would attain highly must sacrifice greatly.” — James Allen

Successful people know that in order to accomplish their goals, they will have to say NO to certain tasks, activities, and demands from their friends, family, and colleagues.

In the short-term, you might sacrifice a bit of instant gratification, but when your goals come to fruition, it will all be worth it.

11. Give Up The Toxic People

“You are the average of the five people you spend the most time with.”

― Jim Rohn

People we spend the most time with, add up to who we become.

There are people who are less accomplished in their personal and professional life, and there are people who are more accomplished than us. If you spend time with those who are behind you, your average will go down, and with it, your success.

But if you spend time with people who are more accomplished than you, no matter how challenging that might be, you will become more successful.

12. Give Up Your Need To Be Liked

“The only way to avoid pissing people off is to do nothing important.” — Oliver Emberton 

Think of yourself as a market niche.

There will be a lot of people who like that niche, and there will be individuals who don’t. And no matter what you do, you won’t be able to make the entire market like you.

This is entirely natural, and there’s no need to justify yourself.

The only thing you can do is to remain authentic, improve and provide value every day, and know that the growing number of “haters” means that you are doing important things.

13. Give Up Your Dependency on Social Media & Television

“The trouble is, you think you have time” — Jack Kornfield

Impulsive web browsing and television watching are diseases of today’s society.
These two should never be an escape from your life or your goals.

Unless your goals depend on either, you should minimise (or even eliminate) your dependency on them, and direct that time towards things that can enrich your life.

Is B12 Deficiency The Cause of Your Fatigue and Anxiety?

Vitamins for Energy

The main vitamins for energy are the 

B group of eight water-soluble vitamins. The facts about vitamins teach us that, as water-soluble vitamins, they are not stored in the body in appreciable amounts and are depleted quickly, thus making it important for us to take supplements.

Sources of B vitamins are turkey, tuna, shellfish, salmon, whole grains, wheat germ, leafy vegetables, bananas, brown rice, egg yolk, and low-fat dairy.

It's best to take vitamins for energy in the morning with breakfast. Drinking, can equip the body with enough energy and vigor to carry on tasks during the day with ease and enthusiasm.

The benefits of juicing include unlocking the nutrients of raw foods, preserving enzymes found naturally in the food (which are otherwise destroyed by heating), detoxifying the body by the antioxidant effect, and providing ample energy and an uplift in mood.

Juices also serve as meal replacement, and dieters often claim that the ideal way to lose weight is to drink juice for health and optimum nutrition while also suppressing hunger pangs.

Benefits of Vitamin B
The facts about vitamins in the B group show that they are important for energy, hair growth, brain, and memory health.

Vitamin B12 is especially responsible for the functioning of all metabolic processes and to maintain the nervous system. It’s deficiency causes tiredness, fatigue, tingling and numbness in the hands and feet, loss of memory, anemia, and confusion.

Vitamin B12 is the one vitamin that is available only from fish, poultry, meat or dairy sources in food.

According to the Mayo Clinic the recommended dietary amounts of vitamin B12 vary. 

Experts recommend 2.4 micrograms a day if you are 14 or older, 2.6 micrograms if you are pregnant and 2.8 micrograms a day if you are breastfeeding

Tips From The Pros For Healthy Living

Have you ever wondered what the fitness professionals tell their clients? One of the best parts of my job is getting to work with and around so many amazing fitness professionals.  I reached out to some of the best trainers I know and asked them to share some simple tips for healthy living and, wow, did they deliver!  Below you will hear from nine amazing trainers & and learn what advice they give their own clients about getting & staying healthy.

#1 Erin Fergus:  Starting off with a bang, this incredible lady is a vegan bodybuilder. Yep, you heard that right! She fights for animal rights as hard as she kicks butt in the gym. She is also the Program Director for the Personal Trainer program at Greenville Technical College. If you want to follow her as she trains for her next contest (and see that you don't need meat to get buff) follower her on Facebook or Instagram. Here are her tips for healthy eating:

• I think one of the most important things to help anyone who is trying to reduce calories or limit portions is maximizing the enjoyment of food. This includes using nice plate ware that is small enough that the meal appears larger, cooking food in the oven or stove top instead of the microwave, using your favorite seasonings, setting the table (and vowing to not eat standing at the counter!), cutting the food into small bites, chewing thoroughly while paying attention to the flavors. The most effort put into the preparation, the more you want to enjoy it. The longer you can linger and savor the food, the more likely you will feel fully satisfied with one healthful portion of that meal. 
• My goal in the morning is to spend no more time getting myself ready for the gym than it takes to feed and let the dogs out. My favorite ways to speed up the process and make sure I’m motivated is by taking five minutes on the weekend to set out all my workout clothes for the week and a couple minutes each night to pack my gym bag and set it by the door. Another time saver is to make “overnight oats” – mix in your milk of choice the night before and refrigerate. When heated, the oatmeal will be creamier and more enjoyable.
• Watch the patterns of your grocery store or ask the staff for when produce is marked down. Every Monday, I’m able to get all sorts of fruits, vegetables and tofu for slashed prices and just need to be eaten within the week. It feels good to save money AND keep food from going to waste!
• If you dread grocery shopping, make the experience quick and organized. I can’t stress enough how important it is to have a list and to not arrive hungry; those steps greatly reduce temptations. You can also set a budget for each trip. Think about the store layout as you park and walk in so you can purposefully move from one item to the next. If you want to really make it a game, you can time yourself from walking in to checking out. Or you could do what I do – listen to an audio book to escape a little during a chore that can be monotonous.
• Challenge yourself to the “time-intensity trade off” mindset with exercise. If you would prefer to have an hour to workout but can only devote 30 minutes on a certain day, commit to doubling the intensity that you would have gone with twice the time. If you are resistance training, move from one exercise to the next with little to no rest, and if you are doing cardio go for intense bursts for 20-30 seconds with 1-2 minute recovery periods.
• Keep a gratitude journal. It doesn’t have to be fancy, it just has to allow you to write at least one, but ideally three, things that you are thankful for that day. This can help keep things in perspective, because no matter how “bad” the day, you can always find things that make you realize how good you actually have it.

#2 Caroline Corbin: I had the privilege to be trained by this amazing ballerina turned certified trainer and soon to be fitness competitor! Don't let her cute looks fool you, she will kick your booty! If you are looking for a fantastic trainer in the Spartanburg area you can find her at the downtown YMCA. You can also follow her journey on Facebook as she trains for the Carolina Supernatural figure/bikini competition this year. Here are her tips:

• Always keep a water bottle with you (hydrate, hydrate, hydrate)!
• Never skip a meal & MEAL PREP!!! Plan out a menu, have the food ready to go.
• The more fruits & veggies the better, especially green veggies (broccoli, spinach, asparagus, etc).
• Pack your lunch and take to work to avoid going out or to avoid the snack machines.
• ·Avoid eating right before bedtime.
• Rest is important! Many of my clients have hectic jobs or crazy work shifts so I advise them to do their best to find time to relax when they can. It's okay, and even important to take time to just sit down and read or do something that's fun, but also allows some rest. 
• We all fall off track occasionally but I simply tell my clients "get back on track"! It's all about building better habits and that takes time!

#3 Candi Moore: This beautiful lady, mother of two & ACSM certified trainer is an inspiration to me! Last year she entered her first figure competition, the NPC Upstate Classic at the age of 38 and WON 1st place in Women's Figure Class A & 1st place in Master's Figure. That is no small feat!  You can follow her journey as she trains for her next fitness competition on Instagram. Here are here her tips:

• Have a cute water bottle! My water bottle is like an accessory, I never leave home without it.
• Have a piece of dark chocolate when you are craving something sweet. It has a lot of health benefits & really does satisfy a sweet tooth without having a sugar binge. 
• Make healthy versions of your favorite restaurant dishes at home. 

#4: Stevie Blickle: One of the coolest and funniest trainers I know, this ex-collegiate athlete & ACSM certified trainer makes working out fun & challenging (I should know, she trained me!). When she's not about to give birth to her first baby (yay!) you can find her at MADabolic in Greenville, SC.  Here are her tips:

• CONSISTENCY. Find what you love and stick with it. For some people that's yoga, some it's Crossfit, some it's marathons, and for some it's just a home workout. Whatever you can fit into your day is worth it in the long run.  
• GOOD ENOUGH. If you are working hard at exercise and diet and you look in the mirror at a plateau and think "this is good enough" then it is. I strongly feel that we plateau when we are fit for a reason. Anything past that point is NOT going to be maintainable, whether it's you cutting out that piece of chocolate you have every night and look forward to all day or you begin over-exercising. Good enough can truly be good enough. Give yourself a break.

#5 Tatiana DeAngulo: Tatiana is another amazing ex-collegiate athlete & ACSM certified trainer that will give you a run for your money on the golf course! She is a truly passionate trainer with years of experience helping her clients get healthy & fit. These days you can find her training at Fitness With a View in Greenville, SC. Here are her tips:

• Add a tablespoon of Ground Premium Flaxseed by Spectrum to either a morning yogurt mix (plain goat yogurt, berries, walnuts) or to a protein smoothie every day. Why? Flaxseed is:
  • Rich in Omega 3 (ALA) Fatty Acids
  • A great for source of dietary fiber (3 g per serving) (this really aids in digestion and regularity)
  • And has a great nutty taste
• Keep a bag of nuts everywhere! Purse, car, work bag or desk. When feeling low on energy grab a handful. Vary the type…walnuts, pistachios, cashews, pecans, almonds.
• Drink 24 oz of water first thing after waking up in the morning.  This helps get your body going and hydrated.
• Daily dose of greens! Add a handful of spinach or kale to a protein smoothie every day.
• When going out to a party or have drinks with friends alternate between drinks and water.  

#6 Jamie Blaire:  One of the most experienced and qualified trainers I know, Jamie is the founder & owner of Fitness With A View in Greenville, SC. When it comes to nutrition Jamie offers his clients this short but poignant piece of advice:

• I have a phrase that I share with clients who are overwhelmed by nutrition when they are making a food choice:  "If it grows and doesn’t move have as much as you would like; if it grows and moves have a moderate amount; and if it doesn't grow don't do it!"

 #7 Chad Delaney: Another Rockstar graduate from the GTC program & now the co-founder, owner & operator of Tri-Fit Barbell, Chad is a dedicated trainer who is passionate about teaching his clients how to move better, exercise more efficiently & reach their specific goals. If you are in the Mauldin area please check them out, you won’t be disappointed! Here are the tips Chad gives to his clients who are starting out: 

• When getting started, get a workout journal & on the first page write down your starting goals, measurements (body weight, current strength, circumference measurements, etc.). Everyone needs a clear starting point!
• Find a coach or trainer. I don't care how much you know or used to do physically. Everyone needs a coach to get on the right path.
• Do NOT go for the cheapest easiest option. Paying more keeps you more accountable and convenience like workout DVDs are often pushed off until "tomorrow".
• Give it time and be patient. Realize nothing worth having comes easy.
• Get involved in a recreational sport of some sort. I find that sports help keep people motivated. If you have an event or sport you are active in then your gym routine will be that much more rewarding.

#8 Jen Raby: Talk about walking the walk…or in Jen’s case, running the run. This ultra distance runner, mom & all-around awesome lady is based in Atlanta, GA. You can follower her on Facebook, Instagram or just reach out to her through email if you have any training related questions.

• Make sure goals are reasonable and attainable. If there's a rather lofty goal you are hoping to achieve, it's best to set small goals along the way. For example, I have a client looking to lose 50 lbs by May and we started working together in September. It's far easier to break that number down to losing just 6-7 pounds a month!
• For diet and nutrition, I have always emphasized that clients focus on what they can ADD to enhance their diet and better fuel their workouts rather than only focusing on what they have to take away. Obviously, in more extreme cases when someone needs to make a drastic change due to a health crisis, we must be very vigilant about making immediate changes. That's when I tell my clients that at the very least they have to STOP eating out as much as possible, and get serious about meal prep. But for most general weight loss cases, the best thing to do is focus on swapping out one healthy item for a less healthy one, one meal and one week at a time.
• Lastly, I encourage my clients to always think about the big picture when it comes to their health and wellness. They can work our hard and try to eat better, but it's going to be all too easy to slide backwards if they don't rest and recover. So if they are struggling to sleep or destress, I offer my personal tips and tricks to help them relax and get into a more restful mindset. It's very tempting to go gung-ho with a new workout but inadequate rest will lead to overtraining and burnout, which I do NOT want to happen.

#9 Holly Di Giovine: Last but definitely NOT least is one of the best trainers I know. I could probably do an entire blog dedicated to all she has accomplished both personally and as a trainer but for now let’s just say she could have invented the word “inspirational”. When not serving our country in the National Guard she is putting together amazing events like the Stoix annual run or Suckapalooza.  Here are her tips:

• Furniture is for guests (and pets) only!  For the last almost five years now I've only sat on the floor at the house.  There are two basic benefits that work hand in hand with each other.  The first is that we tend to sit at work and sit in the car and then sit, or curl up in a fetal position in furniture at home.  So we are training our bodies to exist in these permanently bent positions which lends neither to healthy backs or basic function, let alone feeling good to go for a run or workout.  Sitting on the floor gives us an opportunity to sit cross legged, or stretch out on our backs! Second, when I sit on the floor I always spontaneously start stretching--sometimes it's passive hip flexor stretches or simple spinal twists. Other times I reach for one of the various stretching tools left there strategically for my use: the foam roller, a lacrosse ball, a stretch strap etc.  I also sit on a yoga block in virasana while folding laundry or working on the computer.  Every little bit helps!
• Liquids only day.  While I've completed up to a week long juice fast, I find they are difficult to do while trying to conduct every day business of life.  One of the benefits of a juice fast is to give your digestive system a mechanical break from having to break down fiber and macronutrients.  So one day a week, particularly after a holiday, party or any other period of being "off" my clean diet, for 24-36 hours I will only consume liquids. This usually includes herbal teas, fresh pressed veggie juices, bone broth, soups, coconut water and water mixed w apple cider vinegar, or lemon/lime and salt.  In addition to giving your system a break, this is also a great way to divert your attention away from cravings that may be lingering longer than usual.

So there you have it! I hope you enjoyed these and learned as much as I did. Please feel free to reach out to any of these trainers if you have additional questions or would like to work with one of them to help you reach your health & fitness goals.  

Health & happiness!

Need help reaching your health or fitness goals in a way that works with you & your schedule? Learn more about my online coaching programs here. 

What Is In Your Protein Shake?

Facts on protein shakes:

Plexus Slim

This product is not even a protein source.  From looking at the nutrition label it contains ingredients to suppress appetite and accelerate fat loss.  We all know that those "too good to be true" claims are just that! 

Shaklee Life Energizing Shake

Designed to increase your energy and help retain lean muscle mass in order to achieve a healthier weight.  It does so by containing 24 grams of protein, the highest of the protein shakes we discuss, and leucine.  With a powerful combination of prebiotics and probiotics it promotes digestive and immune health.  It is also designed to promote heart and brain health by including Omega-3 fatty acids. Protein is provided by non-GMO soy.  It contains 3 grams of fat, 18 grams of carbohydrates and 6 grams of fiber in 170 calories.  It is however, higher in sugar than the rest at 10 grams.

Lean Shake

Aavailable at GNC, it’s a good price point but there is a reason for that.  Has a good amount of calories at 180 per serving, fat grams are low at 2 and has a good amount of dietary and soluble fiber.  Where this meal replacement lacks is in the amount of protein it contains, only 9 grams per serving.  

Advocare

Lets just go ahead and say it… this protein shake is probably the worst of the bunch!  Although it is high in protein, 24 grams, it is also high in calories, 220, and 12 grams of sugar!!  At this point you are better of going with one of the other shakes we discuss in this blog.  

TLS Weight Loss Solution from Market America

TLS emphasizes a low-glycemic approach to eating.  This helps keep your blood sugar levels where they need to be and helping you lose weight while doing so.  TLS offers support through certified trainers and provides meal plans to follow a low glycemic diet.  The 190 calories per serving offers 18 grams of whey protein, 6 grams of fat of which 1.5 grams are saturated.  Its got a good carbohydrate, 16 grams, to fiber ratio, 10 grams and only 2 grams of sugar. 

Contact Juli Ennis, one of our Fitness With a View trainers if you are interested in purchasing this particular protein shake.  864-360-7285

Shakeology

One of the most well known and well marketed fitness supplement programs right now.  It provides 160 calories with a good ratio of sugar, 6 grams, and protein 17 grams.  It also has a decent amount of dietary fiber, 6 grams.  And you have to be happy with the fact that it only has 2 grams of fat.  It is sold through network marketing so it is not easily available and it is the most expensive of the bunch.  You’ll be paying more than $4.00 per serving.  One more con is the danger of consuming GMOs which are prevalent around soy and whey products, these are their protein sources. 

Arbonne

This multi-level marketing company does provide a few things that set them apart from the rest.  With 160 calories per serving it provides a whopping 20 grams of non GMO, pea based vegan protein, which provides a complete amino acid spectrum.  It only has 15 grams of carbohydrates but it is cost effective giving it and edge.  It has 3 grams of fat per serving and 2 grams of fiber (that is on the low side.) Their products are free of artificial colors and sweeteners, gluten free, dairy free and soy free.  Its biggest downfall is the amount of sodium, 480 mgs per serving.  This is high for a single protein shake, that said… it is not high for a single meal.  

Contact Tatiana De Angulo, one of our Fitness With a View trainers if you are interested in purchasing this particular protein shake.  

864-354-7313

Vega One

Vega One Nutritional Shake is a plant-based all-in-one nutritional shake that provides you with 20 grams of protein, 6 servings of greens, and 50% of your daily value of vitamins and minerals.  It provides a lot of nutrition for only 160 calories.  Vegan certified and non-GMO Project certified, Vega One is gluten, dairy, and soy free.  It is higher in fat with 6 grams only 1 of those being saturated.  It also has a good amount of fiber with 6 grams.  

Garden of Life Raw Organic Meal

This provides the most amount of nutrition for the least amount of calories, only 120 per serving.  In addition to an incredible amount of protein, 20 grams, Raw Meal contains 21 vitamins and minerals, 5 grams of fiber, and probiotics. Raw Meal is USDA-certified organic and non-GMO Project verified. It is made of all raw and vegan products. Raw Meal is gluten, dairy, lactose, and soy free. A 32-ounce container retails for about $45.00 with 28 servings per container.  This makes it a great deal!

Fitness Trends For 2017 - Part II

11) Fitness programs for older adults

Baby Boomers ushered in an unprecedented fitness revolution back in the '80s, and now, they're reaching retirement age and still enjoying the perks of physical activity, the survey suggests. More businesses are tailoring classes to better serve this aging population. “Even the frail elderly can improve their balance and ability to perform activities of daily living when given appropriate functional fitness program activities,” the survey says.

12) Functional fitness

Functional training gives you the type of strength that really matters: the kind that lets you move furniture, lift a suitcase into an overhead bin, or carry your toddler. In other words, it improves your coordination, balance, force, power, and endurance and helps enhance your ability to perform normal daily activities. This trend has moved up and down on the survey ranking since 2007. In addition to being a big part of CrossFit programs, functional fitness is often used in clinical programs to help with rehabilitation and independent living for older adults.  

13) Outdoor activities

Think a personal trainer will only have you working out in a gym? Not so much—these days, they're recommending all kinds of outdoor activities to clients as a way to enhance their overall fitness, the ACSM survey says. The survey considers outdoor activity as anything from kayaking to pick-up basketball to high-adventure excursions like camping and rock climbing. Experts say you can burn upward of 530 calories an hour when hiking, and even more if the wind resistance is high. Outdoor excursions have mental benefits too: greenery elicits a mood-boosting response after just five minutes. Plus, doesn’t a breathtaking mountain view sound much more exhilarating than your gym’s television screen?

14) Group personal training

This trend mixes the effectiveness of a one-on-one personal trainer with the economic sensibilities of a group class. Between two and four people can elect to use a group personal trainer, who can focus on this small group while not charging the same high prices they would for a purely individual session. “In these challenging economic times, personal trainers are being more creative in the way they package personal training sessions and how they market themselves to small groups,” says the survey. That explains why this trend has made the list since 2007 and remained through 2017

15) Wellness coaching

As opposed to personal training, health and wellness coaching focuses on the more mental aspects of wellness, like goal-setting. These coaches provide support and encouragement for clients who want to meet certain goals in their health, like participating in rehabilitation or disease prevention. Recently, personal trainers have implemented the techniques of wellness coaches into their fitness practices, blending the two trends into one.

16) Worksite health promotion

Companies are beginning to realize that a healthy employee is a happy, more productive employee—and that creating programs and services that promote positive behaviors like working out, quitting smoking, and losing weight ultimately controls rising health care costs. If your company already offers things on-site yoga, gym reimbursement, or Weight Watchers, ACSM predicts you'll see more of that in 2017.

17) Smartphone exercise apps

At this point, who hasn't tried MyFitnessPal or Nike+ Training Club? Fitness smartphone apps will continue to be trendy in 2017. Whether you're looking for meal planning help or programs that let you work out in your own home, there's probably an app out there for you. Similar to wearables, these apps have been questioned for their accuracy, but younger gym-goers and fitness lovers don’t seem to mind. It’s projected that as these apps become more accurate, usage will rise too.

18) Outcome measurements

You may have never heard of this trend before, but there’s a chance you’ve used it. It’s quite literally using numbers to measure your progress. It’s a way to hold your instructor or personal trainer or yourself accountable when trying to meet fitness goals.  For example, weight can act as an outcome measurement if your goal is to shed a few pounds. If your personal trainer says he can help you to lose 30 pounds in 3 months and you fall short, it’s a way to check your trainer’s ability to help as well as your own habits. 

19) Circuit training

While similar to HIIT, the survey defines circuit training as a lower-intensity option when compared to its non-stop work counterpart. Typically, 10 exercises are chosen and completed one after another in a circuit with rest between each exercise. Then, the circuit is repeated. For beginners who want to get in a workout but find high-intensity interval training intimidating, circuit training could be the answer. This form of training, which has been around since 1953 according to the survey, can be done on your own or at gyms with more specialized equipment.

20) Flexibility and mobility rollers

Stretching before and after a workout has been considered useful for some time now, but foam rollers, which offer more deep-tissue massage action, have become popular in the last few years. These tools, which come in smooth or raised-bump cylinders, improve circulation and relieve muscle tension. 

Fitness Trends For 2017 - Part I

1) Wearable technology

Fitness trackers and smart watches have been hot holiday gifts for the last few years, and the ACSM says that trend won't be going anywhere in 2017—and in fact, it will only get bigger. Recent updates from brands like Garmin, Apple, and Fitbit have sent the trend to number one for the upcoming year. Brands have upped their games regarding the accuracy of their technology.  This has helped keep the trend around. 

Today’s wearables track distance, and also provide heart rate readings, GPS route tracking, move reminders, and so much more.

2) Body weight training

It's easy to see why no-equipment workouts are so popular: They're relatively easy to learn, they can be modified to suit any ability level, and they can be done just about anywhere. Plus, body weight body weight exercises are an efficient way to get fit for free. Pushups and pull-ups are classic bodyweight moves, but there are plenty more to choose from, like squats, lunges, and planks, just to name a few.

3) HIIT

HIIT's helps you torch calories fast by alternating quick bursts of high-intensity exercise with short rest periods. It can be found in all types of workouts, from Pilates to CrossFit and boot camp classes. High profile fitness companies are huge proponents of this form of exercise, if they continue to advertise and support HIIT, we don’t see it leaving the trend list anytime soon.

To try a high-intensity interval training workout yourself, spend 20 to 30 minutes total combining repeated shorts bursts of work with short break periods, like 45 seconds of burpees with 15 seconds of rest followed by 45 seconds of squats.  A 20-minute HIIT session can burn around 190 calories per session and will keep your metabolism fired up long after you finish the routine.

4) Educated, certified, and experienced fitness professionals

The number of people who want to become personal trainers keeps growing, and they have more options than ever to earn accreditation. Overall, people who work in the fitness industry are much more accountable and professional than previously.  This is attributed to clients becoming smarter about who they seek out for fitness-related help.

Not only is there continued growth in college and university programs, but there are more than 250 third-party certification organizations committed to teaching personal trainers best practices. As for the future of personal trainers and fitness professionals, the U.S. Department of Labor Bureau of Labor Statistics predicts these occupations to only increase in popularity, with employment of fitness professionals to rise 8% between 2014 and 2024.

5) Strength training

Gone are the days when the biggest fitness buffs out there stuck to cardio. Today, they know they can't miss strength training's science-backed benefits, such as boosting longevity, building muscle mass, and protecting against diabetes, back pain, and more. Plus, a growing number of women, in particular, have come to realize that lifting weights won't necessarily make them bulky, and in fact will help them burn more fat and boost metabolism.

6) Group training

SoulCycle, PureBarre, Orangetheory, CrossFit—they're all forms of group training, a huge fitness trend that will continue to thrive in 2017. The current group training movement kicked off in 2008 in conjunction with the beginning of the Great Recession, when the expense of personal training became a luxury many Americans could no longer afford. With many people using services like ClassPass to replace a gym membership entirely, we don't see the group training trend dying down any time soon.

7) Exercise Is Medicine

Regular exercise lowers your risk of heart disease, stroke, cancer, dementia, and other chronic diseases, and serves as a powerful stress-reducer and mood-booster. That's why the ACSM and the American Medical Association co-launched Exercise Is Medicine, a global movement that encourages physicians to refer patients to fitness professionals in their communities, and likewise, encourages fitness professionals to make connections with physicians. With health care costs on the rise, and with the future of the U.S. health insurance industry uncertain, using exercise as a preventive health tool is perhaps more important than ever.  

8) Yoga

Your zenned-out yogi friend is onto something: this ancient mind-body practice can be practiced on the go and can boost your mood, improve your sex life, and strengthen your entire body. Yoga has been around for thousands of years and has been a modern fitness trend for at least a decade, so how does it continue to be so popular? ACSM notes that while traditional Ashtanga, Hatha, and Vinyasa classes are readily available, fitness pros are also constantly finding new ways to reinvent yoga—think aerial yoga, hot yoga, and rope wall yoga. 

9) Personal training

Personal training is a perennial trend (it's been on the ACSM's annual list since it launched in 2006) and not much has changed about it over the years—these professionals generally provide one-on-one sessions that provide a more immersive and personalized experience for fitness seekers. But one important shift is happening in the industry: More education. A growing number of fitness professionals are seeking out formal education in kinesiology and exercise science, and credentialing is becoming more important to the facilities that employ them.  Quality of trainers has increased along with the sheer number of trainers available, because certifications and qualifications weed out the trainers who aren't top-notch in such a saturated market. 

10) Exercise and weight loss

Achieving a healthy weight will never go out of style, and a healthy diet combined with regular exercise is the best way to reach your weight loss goal. In fact, using fitness as a way to shed fat has appeared on the ACSM's annual list since the survey’s inaugural year in 2006. Most of the well-publicized diet plans integrate exercise in addition to the daily routine of providing prepared meals to their clients.