Hello everyone! I'm awful at updating, I know. But I have been busy, busy, busy with making it to every single Yoga Sculpt class available, getting in extra cardio in the gym, changing my eating habits, and a few other things that I can't talk about just yet. But my hard work has continued to pay off! Here's some results:
Since March 14th, I've lost a total of:
6 pounds
8 overall inches
body fat has also gone down another percentage
I am so happy that I am monitoring my inches - it helps to measure a few different things so that you can see results in different ways!
This week was an interesting one. I started reading the book The Beauty Detox Soloution, by Kimberly Snyder. It's totally changed my perspective on how I eat, what I'm eating, and when I'm eating. It's also encouraged me to become a vegetarian. Now, I know that I personally could never become a full blown vegetarian, but I can cut back on the amount of animal protein that I eat. So this week, I gave it a shot, and didn't eat any meat or eggs Monday through Friday. I didn't miss it too much, and I think it helped with my weight loss this week. I've also been drinking Kimberly's Glowing Green Smoothie for breakfast - I will post the recipe later on today. I'm not a vegetable person, so it's helped me get more veggies and fiber in me in an easy way. I've had more energy, and just felt better overall - much less bloating, also.
That is all for now - I promise I will be back soon with more details about the Beauty Detox and the smoothie. Have a great Easter everyone!
My Progress
Sunday, April 24, 2011
Thursday, April 14, 2011
We're making some progress!
So here's where we stand, about 4 weeks into this bridesmaid slimdown:
I've lost about 4 pounds - which can be a bit discouraging, but let's keep in mind two things:
In addition to my regular workouts and boot camp, I have thrown one more thing into the mix - Yoga Sculpt! I've taken 3 classes so far and I am in LOVE. The class is available at Core Power Yoga and it is AMAZING. Now, I generally hate yoga. Despise it, even. My friend and fellow bridesmaid Amanda lured me into going. She promised me it would be fun. And besides, the first week is FREE! So I said fine, I'll try it, but if I hate it, I'm going to stab your eyeballs out. Lucky for Amanda, and her eyeballs, I LOVED it. It is so not your typical yoga class. The music is fun and upbeat. You can talk, giggle, sing along to Britney and Rihanna, and oh, sweat your ass off because it's 95 degrees in there. You go through some basic yoga poses, and use weights as well - you can use 3 lbs, 5 lbs, or 8 lbs. You walk out sweaty, refreshed, and feeling like you can take over the world! I stretched in ways I didn't even know I could stretch. It was great, and now I'm addicted. The teachers are so nice, the facility is beautiful, and the best part - the lemon lavender cold face cloth they place on your forehead at the end of class. OH. MY. GOD. Complete and total bliss.
All for now - I'm going to keep on trucking away! 11 weeks to go!
I've lost about 4 pounds - which can be a bit discouraging, but let's keep in mind two things:
- I typically don't lose a lot of weight right away. It's frustrating, but it takes a while
- I'm actually putting on quite a bit of muscle - you should see my push-ups!
In addition to my regular workouts and boot camp, I have thrown one more thing into the mix - Yoga Sculpt! I've taken 3 classes so far and I am in LOVE. The class is available at Core Power Yoga and it is AMAZING. Now, I generally hate yoga. Despise it, even. My friend and fellow bridesmaid Amanda lured me into going. She promised me it would be fun. And besides, the first week is FREE! So I said fine, I'll try it, but if I hate it, I'm going to stab your eyeballs out. Lucky for Amanda, and her eyeballs, I LOVED it. It is so not your typical yoga class. The music is fun and upbeat. You can talk, giggle, sing along to Britney and Rihanna, and oh, sweat your ass off because it's 95 degrees in there. You go through some basic yoga poses, and use weights as well - you can use 3 lbs, 5 lbs, or 8 lbs. You walk out sweaty, refreshed, and feeling like you can take over the world! I stretched in ways I didn't even know I could stretch. It was great, and now I'm addicted. The teachers are so nice, the facility is beautiful, and the best part - the lemon lavender cold face cloth they place on your forehead at the end of class. OH. MY. GOD. Complete and total bliss.
All for now - I'm going to keep on trucking away! 11 weeks to go!
New recipe- guilt free quiche
Okay- I am OBSESSED with quiche. I went through a phase last year where I was making two a week. I love it for breakfast, lunch, dinner, it's perfect anytime. And the great part is, it's totally customizable. I stick to the same recipe every time, because I'm a pretty picky eater. But all you veggie lovers can load this quiche up with asparagus, mushrooms, whatever you want- and it only increases the nutritional values!
Skinny quiche
6 oz baby spinach
1/4 cup diced white onion
1 cup bisquick heart smart baking mix
1-2 tbs water
1 egg white
1 tsp Parmesan cheese
1 egg
9 whites
1/2 cup light plain soy milk
3 strips of bacon crumbled
1/2 cup fat free cheddar cheese
Spinach
Salt & pepper
1/2 tsp nutmeg
preheat oven to 400 degrees
In a small bowl, combine the bisquick, egg white, Parmesan cheese, and water until it becomes a soft dough. On a bisquick floured surface, knead the dough a few times, then roll out into a circle the size of your pie pan, or whatever you are using. Lightly spray your pan with cooking spray, then place dough in the pan. Sprinkle 1/2 teaspoon of Parmesan cheese over the dough, then pre- bake in the oven for about 10 minutes, until lightly browned. Remove, and set aside.
In a non-stick skillet under medium heat, spray with non-stick cooking spray (or EVOO, if you have a Misto sprayer like I do!). Sautée the onions until they start to slightly change in color. Add the spinach on top, season with salt and pepper. Stir until all the spinach is wilted, then turn off heat and let spinach cool. Set aside.
I like to microwave my bacon- it minimizes the mess, and soaks up all the excess grease. Layer two pieces of paper towel on a plate. Arrange the bacon on the plate so that they are not touching. Layer two more pieces of paper towel on top. Microwave for about 3 minutes, or until the bacon has reached the crispiness that you desire. Feel free to add more bacon if you like - I generally cook one minute per slice. Once cooked, take bacon off the plate and set aside to cool.
In a medium bowl, whisk the egg & egg whites until combined. Season with salt and pepper. Add the soy milk, and mix again. Add the crumbled bacon, cheddar cheese, spinach, and nutmeg, mix until combined. Pour mixture into your pie pan with the prepared crust, and bake at 400 degrees for 20 minutes. After 20 minutes, sprinkle another teaspoon of Parmesan cheese on top of the quiche, and bake for another 8-10 minutes- until the mixture no longer wiggles when you shake the pan, and it's lightly browned on top. Let cool for 10 minutes, then slice into 8 pieces.
Just look at how this quiche stacks up nutritionally - only 117 calories per slice! If you're super hungry, you can absolutely afford to eat two pieces!
A couple of notes:
As always, please let me know if you try my recipe, and let me know what you think! I love to hear feedback!
Skinny quiche
6 oz baby spinach
1/4 cup diced white onion
1 cup bisquick heart smart baking mix
1-2 tbs water
1 egg white
1 tsp Parmesan cheese
1 egg
9 whites
1/2 cup light plain soy milk
3 strips of bacon crumbled
1/2 cup fat free cheddar cheese
Spinach
Salt & pepper
1/2 tsp nutmeg
preheat oven to 400 degrees
In a small bowl, combine the bisquick, egg white, Parmesan cheese, and water until it becomes a soft dough. On a bisquick floured surface, knead the dough a few times, then roll out into a circle the size of your pie pan, or whatever you are using. Lightly spray your pan with cooking spray, then place dough in the pan. Sprinkle 1/2 teaspoon of Parmesan cheese over the dough, then pre- bake in the oven for about 10 minutes, until lightly browned. Remove, and set aside.
In a non-stick skillet under medium heat, spray with non-stick cooking spray (or EVOO, if you have a Misto sprayer like I do!). Sautée the onions until they start to slightly change in color. Add the spinach on top, season with salt and pepper. Stir until all the spinach is wilted, then turn off heat and let spinach cool. Set aside.
I like to microwave my bacon- it minimizes the mess, and soaks up all the excess grease. Layer two pieces of paper towel on a plate. Arrange the bacon on the plate so that they are not touching. Layer two more pieces of paper towel on top. Microwave for about 3 minutes, or until the bacon has reached the crispiness that you desire. Feel free to add more bacon if you like - I generally cook one minute per slice. Once cooked, take bacon off the plate and set aside to cool.
In a medium bowl, whisk the egg & egg whites until combined. Season with salt and pepper. Add the soy milk, and mix again. Add the crumbled bacon, cheddar cheese, spinach, and nutmeg, mix until combined. Pour mixture into your pie pan with the prepared crust, and bake at 400 degrees for 20 minutes. After 20 minutes, sprinkle another teaspoon of Parmesan cheese on top of the quiche, and bake for another 8-10 minutes- until the mixture no longer wiggles when you shake the pan, and it's lightly browned on top. Let cool for 10 minutes, then slice into 8 pieces.
Just look at how this quiche stacks up nutritionally - only 117 calories per slice! If you're super hungry, you can absolutely afford to eat two pieces!
- I do not own a pie pan. I don't know why, it seems to be the one thing in my kitchen that I am lacking. So I use my springform pan, and line it with foil so that nothing leaks through. Use what you have.
- I've made this with several different crusts. Basic, store bought pie crust works great - but 1/8th of the crust contains about 180 calories, and I'm sure it's filled with butter. Tastes good, but no thanks. Phyllo dough works well also - use about 5 sheets for the crust and it won't do much damage, calorie-wise. Another option is a whole wheat crust - Wholly Wholsome has a great pre-made whole wheat crust that you can pick up at Whole Foods. I've used it a few times, but to me, it kind of tastes like cardboard.
- Cooking times are estimates - keep your eye on the quiche! If it's overcooked, it's gross, so don't let it get too brown on top!
- This holds up well in the fridge for 2-3 days - although in my house, it doesn't last that long!
- Feel free to add whatever you'd like to the mixture! More veggies, different cheeses, the possibilities are endless. Get creative!
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| My masterpiece, in it's springform pan |
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| The finished product - TA-DA!!! |
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| Yum - the piece I chose to devour! |
Thursday, April 7, 2011
Muffins that won't give you a muffin top!
I promised you some recipes yesterday - those of you who know me, know that I'm almost always late - well, better late than never!
In my spare time, I've tested a LOT of recipes lately. I like to try the original first, taste it, calculate nutritional info, and then tweak & re-calculate. I'm usually looking to lighten up the calories, use less sugar, and add more protein. I started adding protein powder to baked goods a few months ago, when I was inspired by fellow fitness blogger Joanna's Peanut Butter Protein Cookies over at www.fitnessandspice.com . It's a really great, easy, delicious way to bump up the nutritional value of any treats you're making! You can find the recipe for Joanna's cookies here.
I absolutely adore Bethenny Frankel from Real Housewives of New York, Bethenny Getting Married, and Bethenny Ever After! I had the pleasure of meeting her two years ago, and she is every bit as hilarious in person. I love her recipes because they're easy, healthy, and delicious. My favorite part about her recipes in her book, The Skinnygirl Dish, is that she lists several substitutions for each ingredient - they are truly a "use what you have" kind of recipe. I have made many of her recipes, but I have my favorites! Her Cranberry Pumpkin Spice Muffins are amazing, and I've put my own little twist on it to cut out some sugar and add some protein. Her original recipe can be found here.
 |
| Left to right: Katarina, Tina, Me, Bethenny, and my BFF JoAnn |
Here is my adapted recipe for Cranberry Pumpkin Spice Protein Muffins:
3 cups oat flour (oat flour is just finely ground oats - you can also sub whole wheat flour)
1 cup raw sugar
1 tablespoon unsalted butter, melted
2 tablespoons vegetable oil
1 egg
2 egg whites
1 3/4 cups pumpkin puree
3/4 cup water
2 scoops vanilla protein powder (I use BioChem Whey)
1 ½ teaspoons baking powder
1 teaspoon baking soda
1 teaspoon salt
1 teaspoon cinnamon
½ teaspoon nutmeg
1 teaspoon pumpkin pie spice
1 teaspoon vanilla
1 ½ cups dried cranberries
In the bowl of an electric mixer, combine raw sugar, melted butter, oil, eggs, pumpkin and water. Beat for 90 seconds, or until well mixed.
Whisk together flour, baking powder, baking soda, protein powder, salt and spices, stirring until no streaks remain.
Combine flour mixture and pumpkin mixture. Stir in cranberries; stirring only until all ingredients are mixed.
Cover batter and allow to set at room temperature for 60 minutes.
Preheat oven to 350°F.
Place muffin cups in muffin holders and fill 2/3 of the way full.
Bake for 40-45 minutes or until muffins tops spring back when lightly touched.
Note - these will make 12 regular size muffins. I like to make them as mini-muffins, so it's like instant portion control. One mini muffin is only 54 calories and 1.5 grams of fat!
These also freeze well - I wrap them individually in foil and then put in a freezer bag. They thaw out beautifully! I like to enjoy them warmed up, with a touch of spray butter. In fact, I'm kinda craving one now that I've written out my version of the recipe - I think I'll take a few out of the freezer right now!
More recipes to follow later today! If you make these muffins, either mine or Bethenny's recipe, please let me know what you think!
Tuesday, April 5, 2011
Long time, no blog!
Okay, I'll admit it - I kinda knew this was going to happen. I was all excited to start a blog, and was totally committed to updating it a few times a week. Well, as you can see, I got a little lazy! It's been over a week and I'm a very,very bad blogger. But I promise to get better about it this week :)
The past couple of weeks, I've been good about making more social commitments and just being busier in general. I have stuck to my gym schedule, still going 6 days a week. I've been doing boot camp classes twice a week, while increasing my cardio on the other four days - switching it up a little bit too. My shin splints have reared their ugly head again, as SOON as I started running - so the treadmill is out of the picture for a little while! Depending on my mood and what's sore from the previous days workout, I'll try to do 10 -15 minutes each on the stairmaster, the elliptical, and spinning. I have a short attention span, so it's hard for me to stay on a machine for any longer than that!
I am a little mad that the gym has decided to cancel the Thursday boot camp class. As tough as it is, I really enjoyed doing it twice a week - it was always something different, and it didn't leave me stuck in a workout rut, which can happen when you're going so often. So I'll have to figure something else out to take it's place.
While we're on the topic of the gym, I'd like to discuss locker room etiquette. What is WRONG with people lately? I see the strangest, most disgusting things in there and it's really starting to bother me! For example: Last week, there was a woman in the locker room blow drying her hair. Fine, right? No, because she was blow drying her hair stark naked. Yes, naked. Is this necessary? At least put a towel on or something - no one needs to see that. And today, there was a girl sitting on the bench in her bra and underwear - fine, thank you for wearing SOMETHING. But she was sitting indian style and holding her feet. And using a nail clipper to clip dead skin off her feet. By the way, the nail clipper was a part of her keychain - kind of weird. Anyway, okay. REALLY? Do that at home, that's DISGUSTING! I was so grossed out, I gathered my belongings as quickly as possible and ran the hell out of there before I vomited everywhere.
Any weird locker room stories that you have to share?
Also, I will post some more recipes tomorrow :)
The past couple of weeks, I've been good about making more social commitments and just being busier in general. I have stuck to my gym schedule, still going 6 days a week. I've been doing boot camp classes twice a week, while increasing my cardio on the other four days - switching it up a little bit too. My shin splints have reared their ugly head again, as SOON as I started running - so the treadmill is out of the picture for a little while! Depending on my mood and what's sore from the previous days workout, I'll try to do 10 -15 minutes each on the stairmaster, the elliptical, and spinning. I have a short attention span, so it's hard for me to stay on a machine for any longer than that!
I am a little mad that the gym has decided to cancel the Thursday boot camp class. As tough as it is, I really enjoyed doing it twice a week - it was always something different, and it didn't leave me stuck in a workout rut, which can happen when you're going so often. So I'll have to figure something else out to take it's place.
While we're on the topic of the gym, I'd like to discuss locker room etiquette. What is WRONG with people lately? I see the strangest, most disgusting things in there and it's really starting to bother me! For example: Last week, there was a woman in the locker room blow drying her hair. Fine, right? No, because she was blow drying her hair stark naked. Yes, naked. Is this necessary? At least put a towel on or something - no one needs to see that. And today, there was a girl sitting on the bench in her bra and underwear - fine, thank you for wearing SOMETHING. But she was sitting indian style and holding her feet. And using a nail clipper to clip dead skin off her feet. By the way, the nail clipper was a part of her keychain - kind of weird. Anyway, okay. REALLY? Do that at home, that's DISGUSTING! I was so grossed out, I gathered my belongings as quickly as possible and ran the hell out of there before I vomited everywhere.
Any weird locker room stories that you have to share?
Also, I will post some more recipes tomorrow :)
Monday, March 21, 2011
Week 1 Wrap-up
They say the first week is always the hardest, right? Well mine was a little tough, but not so bad.
The good news is, I survived. I lost a little over a pound, and went down 2% in body fat. So we are on the right track! Now I just have to keep it going for 14 more weeks!
I made it to the gym every single day - 7 days in a row! I was able to get in some more cardio, and add in different kinds, like the stairmaster and spinning. I want to get back on the treadmill, but my shin splints are still bothering me. Hopefully this week!
One thing I invested in to help me out was a food scale. I've always wanted one, but didn't know if it would really help me. I'm so glad I finally bought it, because it's been a big help! It was only $20, it does the most basic functions that I need, and it's small and doesn't take up too much space. When I started measuring food out on the scale, I got a much better idea of exactly how much I was eating of things that were harder to portion out. Like cheese, for example. I was assuming that I was putting 1/4 cup of cheese on my Turkey Taco Lettuce Wraps. Not so! I was only eating about half the serving size. Same thing with avocado, the turkey, etc. Now I can be more precise about tracking my meals. I know it seems a bit obsessive, but it's honestly the only way that this will all work for me! It's just how my brain works.
I created a snack last week that has turned into a lifesaver for me. It's low cal, high in protein, filling, and tastes great. It gives me the little taste of sweet that I need, since I'm not eating any sweets! It's a half cup of lowfat cottage cheese, 1/8 cup of oats (you can also use granola) and a drizzle of honey. I know, it sounds weird. But the oats add some interesting texture and help fill you up, and the honey balances it all out. This is a new staple for me, I'm obsessed!
Below, I'll list the breakdown of Wednesday, Thursday, and Friday. I won't include Saturday, since it was my cheat day! Although I didn't go crazy, all things considered. I had a bridal shower and a bachelorette party that day - so I worked out in the morning, and ate a small healthy meal before I left for the shower, so that I didn't stuff my face with a million things that were awful for me. At dinner, all the girls shared a bunch of small plates - so that worked out very well!
Lots of carbs on Friday, but Fridays are always a struggle during lent! For dinner that night, I made a margherita pizza with garlic & herb dough from Trader Joes. I rolled the dough out super thin, so it was a nice, crispy thin crust! Add fresh mozzarella, tomatoes, and fresh basil, and you have an easy homemade pizza that you can have 4 squares of for around 240 calories. I usually use their whole wheat pizza dough, but this looked too good to pass up. Next time, I am going to make individual pizzas, so I can get more exact nutritional information.
I'm so sore from boot camp yesterday, but I have a 3:00 appointment with the trainer today! Pray for me, I'll need it!
The good news is, I survived. I lost a little over a pound, and went down 2% in body fat. So we are on the right track! Now I just have to keep it going for 14 more weeks!
I made it to the gym every single day - 7 days in a row! I was able to get in some more cardio, and add in different kinds, like the stairmaster and spinning. I want to get back on the treadmill, but my shin splints are still bothering me. Hopefully this week!
One thing I invested in to help me out was a food scale. I've always wanted one, but didn't know if it would really help me. I'm so glad I finally bought it, because it's been a big help! It was only $20, it does the most basic functions that I need, and it's small and doesn't take up too much space. When I started measuring food out on the scale, I got a much better idea of exactly how much I was eating of things that were harder to portion out. Like cheese, for example. I was assuming that I was putting 1/4 cup of cheese on my Turkey Taco Lettuce Wraps. Not so! I was only eating about half the serving size. Same thing with avocado, the turkey, etc. Now I can be more precise about tracking my meals. I know it seems a bit obsessive, but it's honestly the only way that this will all work for me! It's just how my brain works.
I created a snack last week that has turned into a lifesaver for me. It's low cal, high in protein, filling, and tastes great. It gives me the little taste of sweet that I need, since I'm not eating any sweets! It's a half cup of lowfat cottage cheese, 1/8 cup of oats (you can also use granola) and a drizzle of honey. I know, it sounds weird. But the oats add some interesting texture and help fill you up, and the honey balances it all out. This is a new staple for me, I'm obsessed!
Below, I'll list the breakdown of Wednesday, Thursday, and Friday. I won't include Saturday, since it was my cheat day! Although I didn't go crazy, all things considered. I had a bridal shower and a bachelorette party that day - so I worked out in the morning, and ate a small healthy meal before I left for the shower, so that I didn't stuff my face with a million things that were awful for me. At dinner, all the girls shared a bunch of small plates - so that worked out very well!
I'm so sore from boot camp yesterday, but I have a 3:00 appointment with the trainer today! Pray for me, I'll need it!
Saturday, March 19, 2011
Gym Must-Haves
There are a few things I need to make sure I get to the gym and have a successful workout.
1) my iPod nano, loaded with an effective gym playlist. This new touchscreen version is great for the gym, as it's small, lightweight, and easily clips onto anything you want it to. It also has a FM radio, and a pedometer. Starting at $149, you can get yours here.
2) Vitamin Water Zero Lemonade. Zero calories, sweetened with Stevia, very refreshing!
3) Water Bobble! Yes, Bobble, not bottle. This neat little bottle comes with a filter, and actually filters the water as you drink. Kill two birds with one stone - stay hydrated, save the environment! I no longer buy water bottles since I purchased my Bobble. the 13 ounce version starts at around $9, and is available at Target, or you can order online here. The filter is good for 2-3 months, and then you can get a replacement filter for less than $5. Aren't they cute?
4) Harbinger Womens Gloves - Calluses are nasty. Keep your pretty little hands safe with some cute gloves by Harbinger. Durable, useful, and they come in pink! Available at any sporting goods store.
5) Naked Juice Smoothies. Yes, those creepy looking juices you see in the refrigerated section of the grocery store. With no sugar added, these juices are bursting with healthy fruits and boosts, depending on the flavor. My favorites so far are Mighty Mango, and Green Machine. Just do me a favor - don't drink the whole 32 ounce bottle in one sitting - that's a good way to kill 550+ calories. I drink mine throughout the day, over a span of two days. It's a great after-gym drink.
6) Kombucha. Yes, the even CREEPIER looking inexplicable liquids you see in the refrigerated section. I've been obsessed with GT's Kombucha for almost two years now. The benefits are amazing - it increases your energy level, curbs your appetite, improves digestion, improves skin and hair, and much more. If I have a stomach ache, this is what I drink. This is great before the gym for energy, or after to quench your thirst. I prefer the Synergy variety, in Strawberry Serenity or Mystic Mango. Try it, you'll like it!
What are your gym must-haves? Anything you'd like to share?
1) my iPod nano, loaded with an effective gym playlist. This new touchscreen version is great for the gym, as it's small, lightweight, and easily clips onto anything you want it to. It also has a FM radio, and a pedometer. Starting at $149, you can get yours here.
2) Vitamin Water Zero Lemonade. Zero calories, sweetened with Stevia, very refreshing!
3) Water Bobble! Yes, Bobble, not bottle. This neat little bottle comes with a filter, and actually filters the water as you drink. Kill two birds with one stone - stay hydrated, save the environment! I no longer buy water bottles since I purchased my Bobble. the 13 ounce version starts at around $9, and is available at Target, or you can order online here. The filter is good for 2-3 months, and then you can get a replacement filter for less than $5. Aren't they cute?
4) Harbinger Womens Gloves - Calluses are nasty. Keep your pretty little hands safe with some cute gloves by Harbinger. Durable, useful, and they come in pink! Available at any sporting goods store.
5) Naked Juice Smoothies. Yes, those creepy looking juices you see in the refrigerated section of the grocery store. With no sugar added, these juices are bursting with healthy fruits and boosts, depending on the flavor. My favorites so far are Mighty Mango, and Green Machine. Just do me a favor - don't drink the whole 32 ounce bottle in one sitting - that's a good way to kill 550+ calories. I drink mine throughout the day, over a span of two days. It's a great after-gym drink.
6) Kombucha. Yes, the even CREEPIER looking inexplicable liquids you see in the refrigerated section. I've been obsessed with GT's Kombucha for almost two years now. The benefits are amazing - it increases your energy level, curbs your appetite, improves digestion, improves skin and hair, and much more. If I have a stomach ache, this is what I drink. This is great before the gym for energy, or after to quench your thirst. I prefer the Synergy variety, in Strawberry Serenity or Mystic Mango. Try it, you'll like it!
What are your gym must-haves? Anything you'd like to share?
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