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Farewell!

   

Today is the 6th anniversary of Former Fitness Flunky.  It’s been a great 6 years and I’ve learned so much about fitness, health, wellness, business and myself.

       

I’ve also learned that my passion for the fitness industry has died.  My desire to help people has not changed, but the way I want to help has veered off-course.  Through my own journey I’ve come to realize that much of the information regarding fitness being pushed on consumers is purely bullshit.  Not that I didn’t know this a long time ago, but I’ve decided I don’t want anything to do with it.

Unfortunately, misinformation has skewed the perceptions of health, wellness and fitness to such proportions that it amazes me that anyone ever gets the facts.  Science and research are left in the dust while sensational nonsense is treated like gospel.  I am so glad that there are fitness pros that stand up to this, but finding those people isn’t always easy.

I implore you to seek out fitness professionals that base their practices on science and fact-based evidence.  Realize that attaining fitness is not a quick or easy process.  It takes time and dedication.  There is no miracle fix.

Thanks for sticking with me for all these years.  I wish you all the best in health and fitness!

 

P.S. I’ll leave this site up for the remainder of this year.  Please bear in mind that all content is and remains copyright protected 🙂

P.S.S.  Pineapple does not slim and tone your abs…

Fitness and the Future: Looking Forward to 2017

   

Fitness and the FutureWith the end of 2016 fast approaching I’ve been thinking a lot about my fitness and the future.  This year has been a busy one for me and in the midst of all the “stuff” my fitness took a total nose-dive.  With lots of recovery time needed from two surgeries I don’t feel bad about giving myself a break though.  The real challenge is deciding what to do and where to go from this place.

       

I sort of hate new year’s resolutions.  I used to think of them as empowering or a great way to get back on track, but I just don’t feel that way anymore.  Most resolutions are overly grand, overly hopeful and not based in the reality of what is actually possible.  That’s not to say that goals in general are like this, it just seems like new year-related resolutions are often overly grandiose.  I’m not making any resolutions, but I am making some changes.

So what will 2017 have in store?   January 1 will be the start of my 7th Whole30.  I am repeating round 7 because I bailed on my previous attempt in November (the holidays proved a huge challenge to completing the round).  Whole30 is my favorite way to stop eating so much junk and get back to eating what makes me feel best.  It’s overly rigid and the rules can be pretty annoying, but you know what?  It works for me and that’s what’s important.

I’ve set another goal in RunKeeper for 500 walking miles.  I didn’t make it in 2016, but that’s okay, shit happens.  I hope to make it in 2017 and chances are much better this time with no surgery forecasted.

I’m going to expand my gardening even more to help me and my hubby eat better and get outside more.  I love how rewarding manual labor in the garden can be and the prize is tasty, healthy food – total win!

The most major thing I have learned and come to accept about diet and fitness is that there is no one right way.  If you thrive doing Whole30 good for you.  If you think Whole30 is stupid good for you too.  If you think new year’s resolutions are awesome I hope you make them and they help you reach your goals.  If you are like me and don’t find them useful that’s okay too.  What worked last time or last year or whenever may not work this time either.  I truly believe the only way someone will have long-term success with diet and fitness is to find their own groove.

You absolutely cannot put people in boxes or use a template-type approach and expect everyone will succeed.  This can be a hard pill to swallow as a fitness professional.  Your training basically teaches you if you do X, Y, and Z with your clients then everyone should have good results.  If they eat less, work more, do progressive exercises, etc., etc. everything should move in the right direction.  This isn’t always the case and it’s something you learn as you go.  This lesson has been something I’ve applied to myself too.  What works for me may not work for someone else and vice versa.  I think the key is to keep trying and when something doesn’t work you change your approach and keep going.

In 2017 I hope to continue learning and sharing what I’ve learned, sharing my own diet and fitness journey and inspiring other’s to find their own groove.  Here’s to fitness and the future! 

About the Author
Alicen Ronan is a Kansas City personal trainer, fitness coach and writer. She has been a certified personal trainer since 2009 when she decided that she wanted to help others make positive lifestyle changes. She is available for personal training and fitness coaching 7 days a week both in the Kansas City metro and virtually.

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This post may contain affiliate or sponsored links. Any link which leads to items/services for purchase outside this website may result in a commission or flat rate payment to Former Fitness Flunky, LLC or it’s owner. This does not impact the price you pay. Please read the Affiliate Disclosure for additional information.

RECOVERYbits Review

   

I received complimentary product to facilitate my review, but all opinions within are my own.

       

When I was offered a chance to do a RECOVERYbits review I was excited to give them a try.  I previously tried ENERGYbits and really liked them so I was interested to see if I noted any difference in these two products.

recoverybits review

About RECOVERYbits

RECOVERYbits are 100% natural, organic chlorella algae.  They contain 40 vitamins and minerals.  The tablets are 60% protein which I find pretty impressive for a vegan protein source.  They contain no soy, dairy, sugar, gluten or caffeine.  In my opinion, they are pretty perfect from a nutritional standpoint.  Lots of things that are good and pretty much nothing that’s objectionable no matter what diet you follow.   RECOVERYbits are best for recovery, detox , immune system, digestion and anti-aging per the info on the package.

recoverybits review

The Tablets

The package says you can swallow them or chew them.  The package warns they taste “green” if you go the chewing route and I distinctly remember a very green taste when chewing the ENERGYbits.   The little pills even have a green smell too.  Not offensive at all, just clearly very vegetal.  Mown hay maybe?

The Good

  • These little tablets are nutritional powerhouses.  Four grams of protein in just 30 tablets is impressive all by itself.  Consider all the other goodies packed into a small serving and they really become something special.
  • I tried my bits on an empty stomach and had no issues.   I have a very sensitive stomach so this was a big plus.
  • RECOVERYbits are easy to transport.  Whether it’s due to travel or you’re just on the go RECOVERYbits are easy to take with you.  You don’t have to worry about measuring powders or packing liquids, you simply count them out and go.  The tablets are also very sturdy so they aren’t likely to get crushed up when you’re on the move.

The not so Good

  • It’s a lot to swallow.  If you chew them you get smacked in the mouth with a big green flavor, but if you swallow them like the package suggests, one serving is too many to go down at once.  I broke them into stacks of five, but even then that was six swallows to get them all down.  To be honest, around batch 4 or 5 I did gag a bit.  I truly didn’t mind the flavor of the RECOVERYbits, but trying to swallow a copious quantity of tablets wasn’t appealing at all.
  • The price.  I did sample these bits for free, but to buy them through the ENERGYbits website you’ll pay $115 for a bag of 1,000.  At 30 tabs per serving it will cost you roughly $2.80 per serving and you’ll get 33 servings a bag.  The website does point out that the price is comparable to other bars or drinks you might purchase instead and I don’t disagree with that.  You may be getting a lot of nutritional bang for your buck if you can afford it, but RECOVERYbits definitely feel like more of a luxury item than a necessity at that price.

recoverybits review

Overall, I think RECOVERYbits are a great addition you to your routine if you are looking for a boost of nutrients.  I like the idea of using a product that is specifically meant to target recovery.  In my own routine I think I would add them in on an as-needed basis for use after intense workouts or times when my immune system might need a bit of extra support.  I don’t think I got the same boost from these as I remember from the ENERGYbits, but I like that there are different products you can use depending on your specific needs.

If you’d like to try RECOVERYbits or ENERGYbits for yourself checkout using code “BLOG” at www.energybits.com and receive 20% off!

Full disclosure: I was provided with a free sample to do this RECOVERYbits review. The opinions and views presented here are solely my own.

About the Author
Alicen Ronan is a Kansas City personal trainer, fitness coach and writer. She has been a certified personal trainer since 2009 when she decided that she wanted to help others make positive lifestyle changes. She is available for personal training and fitness coaching 7 days a week both in the Kansas City metro and virtually.

If you liked this article please share it with your friends! Use the share buttons to post it to Twitter, Facebook, Google+, Pinterest and more.

Sign up for the Newsletter

This post may contain affiliate or sponsored links. Any link which leads to items/services for purchase outside this website may result in a commission or flat rate payment to Former Fitness Flunky, LLC or it’s owner. This does not impact the price you pay. Please read the Affiliate Disclosure for additional information.

Whole30 on the Go: Traveling on Whole30

   
Traveling on Whole30
Pexels

Traveling on Whole30 wasn’t something I ever envisioned having to do, but smack in the middle of my current Whole30 (number 6!) I found myself hitting the road for work.  This was totally new territory for me.  All my previous Whole30 rounds were completed in the comfort of a very controlled home environment.  At first I was worried, but after some research and pre-trip planning I think I got a handle on traveling on Whole30.

       

Traveling on Whole30 Challenge #1 – No Kitchen

I stayed at a place with no kitchen.  There was only a mini fridge and microwave.  The options with this arrangement weren’t spectacular, but they were definitely better than nothing.  The ability to store and heat food allowed more flexibility with what I could buy and eat.

Traveling on Whole30 Challenge #2 – Limited Restaurants

My favorite Whole30-friendly restaurant is Chipotle and luckily there was one within walking distance.  Other options included Salad and Go and a burger joint.  These are probably not ideal places, but based on their menus I could come up with some customized meals that will work.

Traveling on Whole30 Challenge #3 – Limited Shopping Potential

I was traveling in an area off the beaten path.  Without wheels Wal-Mart was my only outlet for shopping.  At first I was really down about this, but after some research on what to buy there during Whole30 I realized that I wasn’t as limited as I first thought.

Traveling on Whole30 Challenge #4 – Office Food

I have the extreme luxury of not working in an office.  While there are tons of benefits to this: no commute, no dress code, etc., one of the major benefits is not having to deal with office food.  No bagels, no donuts, no vending machines, no candy bowls, no catered lunches or brought in pizzas, the list could go on and on.  I had to fend off all offerings related to office food to stay on plan.

Traveling on Whole30 Challenge #5 – Is it Worth it?

Was all the effort worth it?  I asked myself that while worrying about how I would handle this trip.  Part of me feels it seems silly to put this much thought and effort into eating.  Part of me gets really angry about why you to have to fight so hard to not eat crap.  Another part of me says yes, it is worth it because you really have to take care of yourself.

The Results

So what did I end up eating?  A quick trip to the store yielded cherry tomatoes, bananas, tuna packets, Aidells chicken sausages, green olives and smashed avocados.  This supplemented what I brought with me: Larabars, pumpkin seeds and raisins.

I further supplemented my meals with some offerings from the hotel food selection.  The meals they served were not even close to compliant, but I was able to snag bits and pieces. I found mixed spring greens, baked potatoes, mustard and other condiments for dinner and scrambled eggs and fruit for breakfast.   Unfortunately I was on the fence about the scrambled eggs so I only ate a very small portion one morning.  The server indicated they did not contain any dairy, but I have a feeling there were some mystery ingredients hiding in there.

In the end it actually wasn’t as hard to stay compliant while traveling on Whole30 as I thought it might be.  One of the benefits of travel can be experiencing new and different cuisine and this Whole30 pretty much sucked the joy right out of that.  Aside from that issue it wasn’t too bad.  Would I travel on Whole30 again?  Yes, if I had to I definitely could do it, but I probably wouldn’t if there was a way to avoid it.

About the Author
Alicen Ronan is a Kansas City personal trainer, fitness coach and writer. She has been a certified personal trainer since 2009 when she decided that she wanted to help others make positive lifestyle changes. She is available for personal training and fitness coaching 7 days a week, both in the Kansas City metro and virtually.

If you liked this article please share it with your friends!

Want to see more Whole30 posts? Check these out!

Disclaimer: This post chronicles my personal experience while working through the Whole30. This is not a recommendation or suggestion for you to do the same, nor is it an endorsement of the Whole30 program. Before you begin this or any diet or exercise program you should discuss it with your doctor or qualified health care provider to determine whether it is safe for you. This post is based on my personal situation and is for information purposes only. Anything contained herein should not be treated as guidance or advice.

5 Gym Bag Essentials

   
Gym Bag Essentials
Pixabay

The links in this post contain affiliate links and I will receive a small commission if you make a purchase after clicking on my link.  Thank you for your support.

       

Gym bag essentials are the products I want with me during or after a great workout. Everyday it seems like there are new and fabulous products to include, but as of late I’ve found five really solid items I just can’t leave home without:

Garnier Skinactive Micellar Cleansing Water All-in-1 Makeup Remover & Cleanser
Gym Bag EssentialsWhile Garnier Skinactive Micellar Cleansing Water All-in-1 Makeup Remover & Cleanser is billed as a makeup remover when I first heard about micellar water it was touted as more of a cleansing product so that’s how I use it. A cotton pad and a glug of this stuff helps get dirt off your face you didn’t even know was there. I use it prior to showering to remove deep dirt and grime.  If I’m in a rush without time to shower it’s perfect as a face refresher instead.  It does not need to be rinsed off and while I do feel a very light residue after using it, it’s not unpleasant or bothersome.

 

Batiste Original Clean Dry Shampoo
Gym Bag Essentials I used to wash my hair once a day or more if I worked out and got sweaty.  I really had no idea what I was missing before stumbling onto dry shampoo.  After trying a few brands I discovered Batiste Original Clean Dry Shampoo and I love, love, love it.  No longer do I feel forced to wash my hair as often as before.  A quick spray, tousle, and style is all it takes to get a fresh look that lasts.  It’s perfect for after working out since there’s not always time to dry and style if you’re on the go.  I have to be careful not to over spray or else I get white splotches in my hair, but other than that this dry shampoo is really a dream.

 

Elastic Hair Ties Bracelets
Gym Bag Essentials What’s different about these Elastic Hair Ties Bracelets? No metal bits to get caught on your hair.  The wide, flat band holds my hair really well and the super stretchy elasticity let’s me double or triple my loop if I need a really tight hold.  They hold up to vigorous activity and never fail to keep my hair in place which definitely makes them a gym bag essential.  They also never leave marks in my hair.  I’ll never go back to the tight little round elastics with the metal binding after using this type of band.

 

Neutrogena Hydro Boost Moisturizing Gel
Gym Bag Essentials As I get older I find that my skin doesn’t always look as plump as I’d like. Neutrogena Hydro Boost Moisturizing Gel to the rescue. This stuff leaves my skin looking hydrated throughout the day, doesn’t block my pores and provides a perfect canvas for makeup or going bare. It has a really nice texture and a little goes a long way too.  A little dab after working out leaves my skin looking fresh and perfectly hydrated.

 

Jergens Natural Glow Daily Firming Moisturizer
Gym Bag EssentialsJergens Natural Glow Daily Firming Moisturizer has been around for years, but I come back to it time and time again.  Not only does it leave my skin soft and smooth, but adds a great hint of color.  I don’t tan anymore so this little bit of color is perfect for shorts season. Until I bought my last tube I didn’t realize there was a regular and a firming version. I’ve been using the firming version, but honestly don’t notice any difference in that area. Still, the color boost is enough to keep me coming back. I just smooth some on after getting out of the shower, give it a few minutes to dry and off I go.

What are some of your gym bag essentials? Share your favorite products in the comments!

 

About the Author
Alicen Ronan is a Kansas City personal trainer, fitness coach and writer. She has been a certified personal trainer since 2009 when she decided that she wanted to help others make positive lifestyle changes. She is available for personal training and fitness coaching 7 days a week both in the Kansas City metro and virtually.

If you liked this article please share it with your friends! Use the share buttons to post it to Twitter, Facebook, Google+, Pinterest and more.

Sign up for the Newsletter

This post contains affiliate or sponsored links. Any link which leads to items/services for purchase outside this website may result in a commission or flat rate payment to Former Fitness Flunky, LLC or it’s owner. This does not impact the price you pay. Please read the Affiliate Disclosure for additional information.