are you snacking smart???

Here’s How to Snack Smart Everyone loves a good snack. But what defines "good"? If your stomach starts rumbling and lunch is still two hours away, you're going to need a snack to make it through the day. What you reach for at snack time can make a big difference in your energy level, weight, and overall health. Choose the wrong snack, and you'll feel dragged down and even more tired. Choose wisely, and you'll get the boost you need. Before your next snack break, think twice about what you are about to eat and remember the following information when you're craving a snack! Snacking for Energy If you find yourself fighting sleepiness in the afternoon, what your body needs is a boost of energy. Snacks eaten midday should contain good fats and protein to give and sustain your energy level. Here are a few good options when you need an energy-boosting snack. A small apple or sliced banana with a tablespoon of peanut butter. The natural sugars in fruit take longer to metabolize than sugars found in candy, and the peanut butter provides the protein needed for long-lasting energy. A quarter cup of nuts and dried fruit. This slow-burning mixture provides protein, good fats (that's right - fats aren't always bad), and plenty of fiber, all wrapped up in a delicious package. Just be careful. Eating too many of these carbohydrates can cause low blood sugar and make you feel even sleepier. One tablespoon of hummus spread on four whole-grain crackers. Made from garbanzo beans, hummus is a great energy booster and is also full of fiber. And the whole-grain crackers are made with complex carbohydrates, which help fill you up without dragging you down. Snacking for Weight Management Many people eliminate snacks when attempting to lose weight. Unfortunately, this is counterproductive, as snacks keep you satisfied between meals. If dinnertime arrives and you're exceptionally hungry, it's easy to overeat. Eating several small snacks throughout the day will help keep your hunger in check. However, you should avoid eating snacks when you're bored, stressed, zoning out in front of the TV, or not paying attention to what you're eating while studying for your next exam. The key is to choose snacks that fit with your daily calorie and nutrient needs. If your goal is to lose weight, choose low-calorie, nutrient-filled snacks. If you need to gain weight or if you are physically fit and need to replenish energy from a strenuous workout, go for higher calorie, nutritious snacks. Low-carb snack ideas include vegetables, reduced-fat yogurt and cottage cheese, half of an avocado, and a few deli slices. Snacks for Healthy Living What you eat for snacks can help you meet recommended guidelines for the amount of fruits, vegetables, calcium, protein, and whole grains your body needs to stay healthy. Keeping a variety of yummy, ready-to-eat nutritious snacks available for you and your family is important. After all, when healthy food is easily accessible, you won't be tempted to stop at the vending machine or the nearest fast food chain. In addition to choosing the right foods, include plenty of variety. If you eat too many carbohydrates for breakfast, snack on some protein. If you're eating a steak for dinner, munch on some sliced fruit for an afternoon fill up. Snacks full of goodness for your body include egg salad for protein, a cheese stick for extra calcium, baby carrots for a serving of veggies, canned tuna, or a handful of almonds. If you want to expedite your results then consider working with me on a fitness plan that will turn you into a fat burning machine. Call or email today - I look forward to hearing from you. It's Your Choice At every snack break, you have a choice to make. Will it be the leftover holiday candy, chips, and soda? Or will it be a nutritious and delicious portion of food to give you the energy, calories, and the goodness you need to make it through your day? Make the right decision and become leaner and healthier...be fit 'n fabulous!!! Bring-a-Friend Friday Don't forget about Bring-a-friend Friday!  What better gift to give this year than the gift of health 'n fitness!  Bring-a-friend Friday's our ongoing client appreciation referral program.  I appreciate you being a part of our program, and the highest compliment anyone can give us is their referral of a family member, friend or co-worker.  This Friday Heroic Fitness will continue its Bring-a-Friend Friday Program.  Bring a friend, family member or co-worker to your Friday Workout, so they can enjoy the same Epic Experience that you always do.  When they decide to enroll in one of our programs, you’ll receive ½ off your next month.  It’s that simple.  By caring about your friend, you’ll ensure that your friend is healthy 'n fit for years to come, and you'll earn free workouts in the process.  This Christmas give the gift of being fit ‘n fabulous.  Thank you!  I appreciate you!  Have an Epic Day J! Please call today to reserve a spot for your friend. FWD: ALCOHOL AND FAT LOSS This email got the highest open rate...so I’m reposting it now in the newsletter in case you are one of the few that missed it… This time a year we can't avoid the Holiday parties and it's evil twin "Alcohol". If you know me, you know that I am a big advocate of a balanced lifestyle. I preach moderation NOT restriction. So without further ado, let talk a bit about our friend "alcohol"   Alcohol And Fat Loss – What You Need To Know One question that often presents itself to many dieters who are trying to shed the excess weight that has accumulated over time is whether or not alcohol can be included in their diet plan. Alcohol is something that most adults do like to indulge in from time to time – some more often than others. So what’s the real deal about alcohol and your progress? Is this something that you can make room for in your diet or is it something that you need to give the boot? Alcohol And Calories The very first thing that you need to take note of is how many calories are found in alcohol.  Alcohol itself contains seven calories per gram, whereas both proteins and carbs contain just four.  Fat comes in at the highest calorie value per gram at nine, which places alcohol right in the middle. But what’s often worse is what the alcohol is mixed with.  If you’re drinking your alcohol with high calorie or fat mixers such as cream, sodas, or sugary mixers you could easily end up with a drink that packs in well over 300 calories per serving. If you take in three or four of these over the course of the night, it’s really going to add up. Alcohol And Fat Metabolism The second important thing that you need to note is the impact that alcohol consumption will have on your fat metabolism.  The minute that you put alcohol into your body, all fat burning is going to come to a halt. Your body views alcohol as a toxin and as such, as soon as it comes in, it’s going to do everything it can to rid itself of this alcohol.  No further fat will be burned off until it’s out of your system. Only then will you start burning up body fat again.  So if you consume quite a bit of alcohol one night, you can expect to see your rate of fat loss drop off for a more significant period of time. Alcohol And Your Recovery Finally, the last important thing to note about alcohol consumption is the impact it will have on your recovery rates. In addition to putting the breaks on all fat burning taking place in the body, the second thing that alcohol is going to put the breaks on is protein synthesis. This means that no further lean muscle tissue will be built up as long as that alcohol is in the body. Again, you can imagine what this is going to do to your workout goals. So as you can see, if you want to be truly successful with your fat loss and workout program, it’s best if you can forgo alcohol for the time being.  One drink every now and then may not hurt all that much, but if you’re taking in any more than this, it will definitely hinder the progress that you see. Comitted to your health and fitness goals, Kirk Huggins Rogers PS - Until Christmas for every 3 month purchase of personal training we are throwing an extra month on the house :)...have an EPIC Day!!! Easy Egg Muffins Here is the perfect snack to enjoy guilt-free. Each muffin is packed with protein that will fuel your day and support muscle growth. Make a bunch of these and save them in the fridge for snacks-on-the-go. Servings: 6 Here’s what you need… 6 omega-3, organic, free range eggs 1/2 red bell pepper, finely chopped 1/8 cup of organic shredded cheese sprinkle of salt and pepper Preheat oven to 350 degrees F. Line muffin tins with paper liners or grease lightly. Mix up the eggs, add bell pepper, cheese and seasonings. Fill 6 muffin tins. Bake for 20-22 minutes, or until the egg is fully set. Nutritional Analysis: One muffin equals: 89 calories, 6g fat, 120mg sodium, 1g carbohydrate, .16g fiber, and 7.5g protein. Spread the word. Forward this newsletter to your friends, family and co-workers by using the “refer a friend” link below. Forward This Newsletter - Refer a Friend IMAGINE, How big would You Dream, if You knew You couldn't fail???...Click Here for More Information.

Thank you Demond Pearson for the Awesome Pics :)...the pic below is one example...Please click on the pic to see his website and galleries...much appreciated Demond!!!   Heroic Fitness Hours of Operation Carillon Building Fitness Facilities Monday:  7:00 AM – 9:30 AM, 4:00 PM – 6:00 PM Tuesday: 10:00 AM – 2:00 PM Wednesday: 7:00 AM – 9:30 AM, 4:00 PM – 6:00 PM Thursday: 10:00 AM – 2:00 PM Friday: 2:30 PM – 4:30 PM Ally Center Fitness Facilities Monday:  10:00 AM – 2:00 PM Tuesday: 7:00 AM – 9:30 AM, 4:00 PM – 6:00 PM Wednesday: 10:00 AM – 2:00 PM Thursday: 7:00 AM – 9:30 AM, 4:00 PM – 6:00 PM Friday: 10:00 AM – 2:00 PM Heroic Fitness Success Stories   I had tried every thing to lose weight. I worked out all the time, drank lots of water, ate healthy, and took diet pills but i never saw results. Then I started working out with Kirk, and the weight fell off. It was fun and it wasn't hard. Kirk made it really easy to lose the weight. I started at a size 14 and now I am a size 4. I am so happy with my weight loss, it really has changed my life. I recommend Kirk to every one I know. He is truly a genius and really great person. I told him that he should be training celebrities because he is that good at what he does. Sarah Frye I am Britnie Turner, your Miss North Carolina United States 2009 and 2010.   Also, I was a top 5 finalist in the Miss United States 2010 Pageant.  I will be competing in other state and national pageants this year, and I am looking to improve my chances by getting the best bod possible!  I have researched trainers over the past 2 years but have never been able to find one who: 1.) Genuinely cares 2.) Really motivates me to do and be my best 3.) Isn't a creep 4.) Is REAALLY worth the money When I finally found Kirk Huggins Rogers of Heroic Fitness it was through at least 6 direct testimonies from his clients who have achieved amazing results and couldn't stop praising his work! I had to meet this guy, just to see if what everyone was saying could possibly be true. Well, I tested him out and long story short he is everything you need to get the results you want! I am looking forward to a great year not only preparing for competition but continuing my new life where my mind and body are disciplined and healthy. I am very blessed to have found someone that can help me and push me to finally achieve my goals. Thank you Kirk! Britnie I have been working out avidly since my high school years. I had competed in amateur bodybuilding competitions during my teenage years and had always made physical fitness a priority. Unfortunately life had thrown me a curveball which prevented me from continuing with my passion until 2 years ago when I met Kirk Huggins Rogers of Heroic Fitness. I had been fighting a losing weight loss battle and hit a plateau with my workout routines. As any athlete knows it is always best to have someone review a program and to have them make adjustments to allow the body to continue making progress. It was Kirk Huggins Rogers’ knowledge and expertise on the subject that made it possible for me to loose more than 38lbs taking me from 235lbs to 197lbs and to shed more that 20% body fat from 32% to 11% over the course of a year!!!! Kirk implemented a custom made meal plan program along with a unique workout regime that he revised as I achieved milestones on my fitness pathway. I attribute my results to Kirk from Heroic Fitness and his power to inspire and motivate which allowed me to make physical fitness apart of my lifestyle!!!! Nate

Email: heroicbod1@heroicfitness.com
Phone: 704-575-1514
Web: www.heroicfitness.com