Summer in the PNW

I can’t write a blog about summertime without mentioning that insane heat weave the West Coast experienced the other week. I love the heat, I lived in Florida for three years and I am from the east side of Washington so I have experienced my fair share of heat, but dang! 105 degree weather in Seattle where only 40% of homes have air conditioning, INSANE. Might I add that all standing fans everywhere were sold out, so ice packs and cold showers were my best friends for a few days. The Fit Bar also experienced some trials and tribulations because as you know, we rely on frozen ingredients for our products, so they definitely struggled a bit to stay cool and keep the heat out. We made it through though and as much as I complained, which was more than I’d like to admit, it made me realize we have to make the most out of uncontrollable situations. I also live five minutes from Lake Washington so it is about time that I take advantage of the Summer sun and Summer activities before the rain makes its appearance again during Fall and Winter. 

There are so many benefits of being outdoors, the main one being a major mood boost and one of the most beneficial solutions to better your mental health. Being under the sun for as little as 10 minutes can increase serotonin and leave you feeling refreshed and positive, not to mention a nice tan is always a plus. Although 105 degrees is almost too hot to be outside, when you are by a body of water or anything to cool you off, it can be the best way to spend a summer day. I have mentioned taking long walks before but walks are truly my favorite activity because it is time away to listen to my favorite podcasts or audio book, and it feels like a little escape from reality. I have a path that I walk pretty much every day but some days it is nice to explore a new area. I always stop half way into my walk and spend a few minutes barefoot in the grass, also known as “grounding”. Whenever I try to explain to someone what exactly grounding is, I realize how ridiculous it sounds to say that grounding helps me feel balanced, but it truly does. As silly as you may feel taking your shoes and socks off while out in public frolicking in the grass, I promise it will bring a piece of mind. Something about being connected to the Earth brings on a  feeling you never knew you needed. I’ll even bring a book to read while spending time outside because soaking in the sunshine while diving into a good book is an instant mood booster. 

As crazy as it may sound to voluntary sweat while you are already sweating from the heat, may sound strange but a solid workout is always time well spent, even in the midst of the heat. As long as you are properly hydrated and listen to any signs your body gives you to avoid overheating, a workout is a great way to get moving and if you have access to any equipment outside, it can be for members so when the weather permitted, I would always make sure to complete at least half of my workout outside in the fresh air. I swear I always feel like a new person after every workout, especially the ones that I dread doing until it is completed. The best part about movement and working out is that your body is the best piece of equipment. If you do not have access, time, or space for an outdoor workout with equipment, you can always perform higher intensity exercises like squats, jumping, pushups, and abdominal movement with just your body. I love to walk to an open area like a tennis court or a large space on grass and perform a short body weight workout, usually around 20 minutes which is more than enough time to feel accomplished. Movement is good for the soul! Some tips to ensure I am set up for a successful workout are to write out the workout you plan to complete, something about knowing exactly what you are going to perform helps me stay motivated and reduces the chances of me ditching my workout due to lack of planning. 

You know that Summer wouldn’t be the same without a Fit Bar acai bowl or protein smoothie, but let it be known that all we have to offer can be enjoyed anytime of the year. Nothing says Summer like a thick and creamy acai bowl filled with nutrient dense ingredients and superfoods, maybe paired with an iced coffee. Just know that when the heat decides to disappear and we go back to our typical rainy days in Seattle, Fit Bar’s plant-based waffles will be here to warm you up and keep you in a positive mood. Once the weather starts to cool off, I know that my motivation and overall mood will decrease because that just comes with the change of season, so taking advantage of the warmer weather and sunshine will help me right now to make the most of my Summer. Plus it can’t hurt to think that my motivation will have a snowball effect and roll into the colder months, even if that is just wishful thinking. Whether you love the outdoors or a major homebody, you can’t help but want to soak up the sun so go out and do something that makes you happy!

Eat your meals outside, read a book at the park, go for a walk, or hangout with friends at the lake and enjoy these Summer moments and take advantage of the heat!

Coach Liv, Pn1

Instagram: @fitbarcafe

Email: live@fitbarcafe.com

Facebook: Fit Bar Superfood Cafe

Superfoods... What Are They?

The best part of working at the Fit Bar is being around so many different SUPERFOODS, ranging from supplements and mushrooms to dried fruit, there are SO many different items that you can group into that category. I had obviously heard of the term “superfood” and seen it advertised in stores and online, but it seemed as though everyone had their own definition. After some googling, superfood is technically a marketing term which I can definitely see for big companies, but let that not take away from the true meaning of superfoods and why we should include them in our diet. My own personal definition of superfoods would be any food that is specifically nutrient dense and high in vitamins, omegas, minerals, antioxidants, and adaptogens, which includes not only supplements but WHOLE foods. 

When the big names that you see in the store are advertising “superfoods”, it is a marketing term and it’s nine times out of ten used on packaged and processed foods, not whole foods. You won’t see a filet of wild caught salmon advertised as a superfood, even though salmon is rich in omega-3 fatty acids which is crucial for heart health. What you probably will see is a protein bar packed with sugar and artificial protein, with “superfood” written on the label because it contains a seed or two. If you are on the go or need a quick snack then sure, a protein bar would be great, but eating whole foods the majority of the time will provide you with the most nutrients and superfoods. Not to mention it is often cheaper than living off of processed and packaged foods. 

A few superfoods I can name off of the top of my head are mulberries, goji berries, cacao nibs, salmon, blueberries, dark leafy greens for example kale, brazil nuts, hemp hearts, and acai. Mind you, I learned most of these from working at the Fit Bar because we are all about packing in the nutrients in all of our products, but it may come as a surprise to you that you can find most of them in your local grocery store. You can find out what are considered superfoods by simply googling them and doing your own research on health and nutrition and then it will be easy to include them into your diet and daily routine. Now don’t get me wrong, it is almost impossible to avoid all processed foods, actually I would say it IS impossible to avoid them at all costs but it is up to you to decide how often you want to consume them and honestly, if you just pay attention to how you feel when you eat whole foods vs. processed, you won’t even want to consume them as often. 

I continue to learn new information about health and nutrition every single day and I owe that to the Fit Bar Superfood cafe, because my eyes are forever open to the superfood world. Just like most things in life, it is how you personally interpret everything that comes at you so the superfoods that you discover may be different from what you hear or see. Focus on the nutrients that YOU need and what makes you feel like your best self, and don’t forget to educate yourself on topics that are important to you. You will be surprised by what sparks your interest because I know for me, I LOVE diving into the world of nutrition. If you are looking for a little more guidance or even just information regarding superfoods and anything related, PLEASE reach out to live@fitbarcafe.com! 

Coach Liv, Pn1

Instagram: @fitbarcafe

Facebook: Fit Bar Superfood Cafe

Email: live@fitbarcafe.com

Coach Liv's Current Favorites

Monthly favorites are always a go to when writing blogs because it keeps all of YOU guys up to date with Fit Bar’s hot and often new items. Included into the favorites are typically supplements, bowls, smoothies, and anything else we sell at the cafe, but this month I wanted to switch it up. I am at the cafe from open to close so most of my favorites are what we offer at in store but I also wanted to include a couple outsiders and items that I personally have been loving. I know I love hearing from my friends and even customers what they are currently into so I thought I would share mine as well. I am talking all things lifestyle, recipes, training, and much more so dive in with me as I cover these topics! 

Let’s jump straight into my Fit Bar daily favorites at the moment, starting with my go to lunch pretty much every single day this past month. Our famous ADMIRAL ACAI BOWL has been satisfying all of my cravings while keeping it nutrient dense, what more could I ask for in a meal? It’s almost as if this bowl is a supplement in itself with all things included. The acai and blueberries have the antioxidants to fight off diseases, mulberries and goji berries for a boost of vitamin C, hemp hearts and flax seeds to keep my heart healthy and provide all the Omega-3’s I need, and of course added peanut butter on top for obvious reasons.. Who doesn’t love peanut butter!? I am telling you, this combo is sensational, delicious, and rewarding knowing I am fueling my body with the proper nutrients. I am usually a smoothie gal so this bowl has been a nice change this month.

Staying along the Fit Bar favorite track, iced collagen lattes have been my go to for each work day while fueling my caffeine addiction AND providing me with extra protein. The ultimate win-win, really. As usual, Fit Bar offers only the best, so starting with high quality espresso, plant-based vanilla creamer, and one scoop of the ultimate addition, pure collagen peptides, all poured over ice for a delicious morning drink. Did I mention that collagen not only provides pure protein, but has essential amino acids and helps with skin elasticity. Since it is flavorless it is so easy to incorporate so I have been religiously adding collagen into my daily routine, I LOVE IT! 

If you read my last blog you’ll know that my workout routine has been pretty non existence recently, BUT I will share with you what type of movement I am still working towards to stay active. 45 minute walks around my neighborhood have been my absolute favorite activity these days because not only am I getting my steps in, but when the sun is out I am getting Vitamin D all while listening to my favorite podcasts. Brisk walking clears my head so often after work and before I start any homework or tasks I will head out for my walk and come home feeling happy and clear minded. Five to ten minutes of stretching in the mornings and before bed have been giving me that extra movement I have been needing while I get through this workout funk I have been in. And yes, I said FIVE minutes because who doesn’t have five minutes? Stretching alleviates so much tension and is good for the soul especially in the morning, starting your day with relaxation, and before bed to wind down. I typically will find a low impact, full body yoga video on youtube and I can honestly say that they have never failed me. I find that when I have a workout or any type of movement written out, I get the most out of the session and the same goes for stretching. I can come up with stretches all day long but they’re usually the ones I learned in high school during a soccer warm up, so I like to leave the stretching to a professional. 

Now onto my most favorite part of favorites… RECIPES! I am all about quick and easy meals right now so let me fill you in on a couple of my favorite snacks, dinners, and more that are perfect for my everyday life and hopefully yours too! I will be honest, I am not a big meal prep person because leftovers kind of freak me out, but I still wanted to have some quicker options for busy times during the week. Snack plates are one of my favorite thrown together meals because they are so easily customizable and if you bulk them up enough, they can keep you full for hours. Vegetables first of course, I typically go for carrots or cucumbers and pair them with hummus. Dill pickle hummus from Trader Joe’s is TO DIE FOR and it has the ultimate clean ingredient list so you know I have to stock up on it while I am there. Next up is fruit, and right now I am loving mango and raspberries. Something about the tartness of the raspberries and the sweetness of a mango is a match made in heaven so I love adding both of those to my snack plate. Now we can’t forget the protein of course and right now I am finding that organic sliced turkey breast is the easiest and most delicious way to bulk up this meal. That or some hard boiled eggs always pair best with some raw veggies and fruit. I also find that adding extra almonds, cashews, or some peanut butter instead of meat provides me with more than enough protein while keeping it plant-based. As you can see, snack plates are mix and match and can be customizable to any diets or preferences and you’ll never get bored of the same foods!

Being as indecisive as I am, finding out what my FAVORITE’S actually were, decreased so much of my unnecessary stress and created a sense of routine. All of my favorite recipes, Fit Bar favorites, coffee go-to’s, and movement regimen all provide stability. Not only have I been loving these things during the month of May, I am loving that I get to share them with you! If you are looking to switch things up then I hope that reading this inspires you to try something new or nail down the aspects that you want to keep in your routine. I may be a little biased but I will say that if there is anything you should add into your monthly, weekly, or even daily routine, it is a trip to the Fit Bar. A superfood bowl, protein smoothie, mushroom coffee, or supplement will take your favorites to a whole new level!

Coach Liv, Pn1

Instagram: @fitbarcafe

Facebook: Fit Bar Superfood Cafe

Email: live@fitbarcafe.com