Make Your Own Protein Bars

protein-bars
We all lead pretty busy lives, and eating healthy on the go can be challenging. Things like meal prep and having healthy snacks on the fly can make this a lot easier. Unfortunately, a lot of protein or energy bars are pretty expensive if you make them a staple in your diet. Making your own protein bars at home can be an easy and delicious alternative and be much better for your waistline and your wallet. Here are some great alternatives to store-bought bars if you want to try your hand at making your own batch. If you like KIND Bars: Oat & Nut Bars 1 cup oats 2 cups almonds ⅓ cup dried cherries ¼ cup unsweetened coconut flakes 1 tablespoon chia seeds ½ cup honey or maple syrup 2 tablespoons coconut oil - Combine dry ingredients in bowl....
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Four Tips for Flying Cheap

flying-cheap
I have a love/hate relationship with booking airline tickets. I love traveling, but hate fluctuating prices and the stress of finding the best deal. There are some general rules that are helpful – don’t book on a Friday (business trip bookings raise prices), fly on a weekday, and purchase a ticket more than two weeks in advance. However, if you really want to find a steal, simply follow these four tips to flying cheap. Search multiple airlines with the flexible date function. There are tons of search engines that allow you to compare airline prices at once. My favorite is Google Flights – it has a calendar view that shows you the cheapest day to travel on all the major airlines (except Southwest, which doesn’t allow automatic search engines to monitor its fares so you'll need to go to their...
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10 Signs You Are A Winter Person Stuck In Summer

winter-person
winter clothes
It’s safe to say that the majority of people look forward to summer. Especially here in Washington where all we get is rain, rain, and more rain ten months out of the year. Summer has many amazing features. If you’re a student or a teacher, you get three months off. Everyone gets a tan, you can wear shorts, and there are hundreds of fun activities to do outside. What is not to love? Well, if you’re like me, you are just not a summer person. I am a fall/winter gal. I love the cold weather, how crisp the air is, and how perfectly picturesque everything looks with a fresh coat of snow. Don’t even get me started on the music, lights, and football. Being able to wear oversized, comfy sweaters and boots is easily more me than wearing a crop...
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Actively Dating

actively-dating
If you’re like me dinner and drinks can be nice when dating, but having a challenge or working up a sweat can be a great time in more ways than one. Li ving in Seattle we have tons of incredible stuff to do, and these date ideas are perfect for active people or anyone who wants to move their body, stay healthy and have fun while finding love. Drinks and dinner afterward totally optional. Ain't No Mountain High Enough We are surrounded by mountains and so lucky to live within 30-40 minutes of a wealth of hikes. This is a nice opportunity to unplug, break a sweat and work towards an epic view with someone you care about. Pack a picnic lunch to nosh on at the top and you have the makings for a great, fit date. Check out...
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Unplug at Camp Rahh

camp-rahh
Summer camps are a staple of any amazing childhood. You get a week away from your parents (or they get a week away from you), you make new friends, participate in exciting outdoor activities, step outside your comfort zone and to put it simply, have fun. As working adults, it can be difficult to take some personal time to unplug, relax and just have fun. Fun is essential to living. A life cannot be spent simply locked into a desk. So before your summer and your life slip through your fingertips, take some time for yourself and to remember what it feels like to be a kid again. Welcome to Camp Rahh What is Rahh? Rahh is a 21+ summer camp where adults can escape the work grind with a peaceful weekend free of technology, drugs and alcohol. The founders...
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8 Ways to Meal Prep Like a Boss

meal-prepping
Summer has finally arrived in Seattle, which means we are busier than ever, and staying on track and eating healthy can be difficult. I get it - you’ve got parks to visits, kayaks to float in and microbrews to drink in the sun. That's where a little planning and prepping one day a week can make a big difference in your life. If you are busy, want to lose weight, eat healthier or just like to get all your cooking done at once, this is the way to go.  It can seem daunting at first to plan that far ahead (I know it was for me) but hopefully these tips will help make it easier and get you going towards successful meal prepping. Start Simple This isn’t really the time to start eating crazy foods you aren’t used to, at least...
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Keep Your Workout Cool

keep-workout-cool
Ugh. I hate running in the heat, I run outside all through the winter, rain, sleet, wind and freezing cold, but transition to the treadmill in the summer when the rest of the running folk flock outdoors. I do my best to avoid the heat by getting up early, doing indoor classes, or treadmill workouts but when training for a race, longer outdoor runs are unavoidable. Maybe it’s because I’ve lived in a cooler climate most of my life. I love a good hot sunny day for hanging on a boat, having a bbq or lying in the sun, but not to workout in. Yet, I want to be able to enjoy the summer, getting lots of vitamin D and outdoor training. Running through the summer is great conditioning for early fall runs and a great way to see all of...
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Tastiest Trips in the Pacific Northwest

Foodie-Getaways_Pebble-Cove-Farm
When all you want to do is get out of town and as far from your desk job as possible, weekend getaways are clutch. There’s nothing like the feeling of leaving the office early on a Friday and hittin’ the road. And if you’re anything like me, one of the best parts of skipping town is trying new restaurants, sampling local specialties, and searching for hidden eateries off the beaten path. For indulgence chasers, foodies, and anyone who appreciates a good old fashioned weekend road trip, try one of these Pacific Northwest destinations. VANCOUVER, BC The Trip: 2.5 hours driving or 4 hours by Bolt Bus Who should go: cosmopolitan taste-makers Where to go: - Brunch is worth the wait at the Library District’s Mediterranean-inspired Medina Café. Don’t skip the $3 lieg style waffle with White Chocolate Pistachio Rosewater for...
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Interesting Facts to Know About May

may-flowers-ville
May Day 8 Hours Labor Rights
Welcome to another month of 2017 and last full month of Spring as we creep into summer. What makes this month so special other the beautiful May flowers?  May Day marks May 1st marking the day smack dab in the middle between spring and summer and celebrated around the world. However that's not the reason why hundreds of Seattleites march the streets of downtown. May 1st is also the day where industrial workers across the U.S. went on strike in 1886 demanding 8 hour work days. Sadly the strike turned violent on the night of May 4, 1886 in Chicago when 180 policemen tried to break up the night's last meeting and a bomb exploded. It wounded 67 policemen and seven died. They opened fire in retaliation killing several men and wounding 200 protesters. The tragedy is known as the Haymarket...
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Kick That Secretary Butt Goodbye

Kick That Secretary Butt Goodbye
It’s the challenge every cubicle sitting, nine to five going, office living person faces. We have our jobs that burn little to zero calories, yet we’re supposed to lead healthy lives and burn more than we take in. How can we when we spend most of our days sitting in a chair? This phenomenon dubbed “secretary butt” is growing - no pun intended. Luckily you can avoid it with some ways to get kick that butt back into shape. Get Some Stability Sitting all day can promote a slouchy posture. Incorporating a stability ball in your work routine can not only help improve your posture, but it also increases balance and stability. To add to the benefits, you won’t be able to rely on leaning on the back of a chair, which means you will have to engage your core...
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Crank Your Metabolism Up

Crank Your Metabolism Up
We all have that one friend who eats pizza for breakfast and loses two pounds, while you chew on lettuce and kill yourself at the gym just to see not a pound lost at your next weigh-in. Unfortunately, we don't all come equipped with a fast metabolism, but do not get discouraged just yet. All it takes is a few changes to your routine and you will be on your way to becoming a lean mean calorie-torching machine. Green Tea or Oolong Tea Drink up! Studies have shown that people who drink multiple cups of green tea had a lower body fat percentage than people who did not. Consuming this much green tea can also burn up to 100 calories a day. So consider swapping out your java for a natural green tea boost, physically and metabolically. Organic foods As...
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Love in Portland

Love in Portland
Kimpton Vintage Hotel
A quick two-hour trip from Seattle, most Seattleites have already made a trip to this eccentric city at least once to visit the now-iconic Stumptown Coffee Roasters, grab a dozen Voodoo Doughnuts, navigate the maze of books at Powell’s and sample flavors from around the world at the notable Portland food pods. But, this time, skip the typical Portland tourist attractions and go beneath the city surface to enjoy a cozy, romantic destination for a weekend away. The hometown feel that blankets the mix of upscale restaurants, antique architecture, and earthy surroundings is the perfect setting to indulge in a glass of champagne beside a warm fireplace. Book a hotel and make plans for a truly intimate affair. WHERE THE MAGIC HAPPENS Kimpton Hotel Vintage Kimpton Hotel Vintage is perfect for wine lovers; book a private wine tour, visit the...
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Workout While Watching

Workout While Watching
Washington winters have made it hard to get our workouts in for the seasons ahead. Leaving your warm nest just sounds like the most unappealing thing at the moment. Cuddling up on the couch under layers of blankets while binge watching your favorite shows is much more desirable. Get over the guilt of skipping out on working it by compromising with these fit tricks to do while watching the tube. Optional workout accessories: Matt Dumbbells V-crunch: 1) Start on your back lying completely flat on the floor. 2) Extend your body up to a "V" position. 3) Lower body while keeping back flat and shoulders off the floor. Cross body mountain climber: 1) Get into a push-up position. 2) Bring your right knee to your left elbow. 3) Return to starting push-up position. 4) Bring your left knee to your...
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Seattle's Fit Clubs

Seattle's Fit Clubs
Need a break from the gym and want to find a new SWOL squad to hang with for a while? Go check out Seattle’s trendiest fit clubs and find a new way to stay in shape. From staying zen to dabbling in the tech side of fitness, there's something for everyone.  No excuses people. Sync Fitness Need that tight knit support system to get that motivation when you go to the gym? Well then  you might need to be a member of this squad. Sync Fitness keeps you in check and held accountable and is a great way to be part of a group all working towards the same goals and get that feel. Sync combines boot camp classes and weight loss programs to help you achieve any of your goals. Not sold yet? Go in for a complimentary consultation...
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Hello November...

Hello November...
National Pizza Day
As autumn has settled in and preparing for its last month of reign, November comes upon us. As October closes celebrating witches, ghosts and ghouls, November opens honoring the saints. Holiday decor has taken over every shop with a small trace of Thanksgiving dashed in between. The 11th month reminds that year is creeping to an end and a new year will soon be upon us. National Blog Posting Month is November, we decided to honor it by posting a blog on days to remember, holidays to celebrate and fun facts to know about November.  November 2016 Days to Remember Tuesday, November 1: just in case you didn't know what day it was Sunday, November 6: Daylight Saving Time - turn your clocks back at 2 am. "Fall back, spring ahead." If you are in the majority, you have a cellphone...
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Seaside at Anacortes, Washington

Seaside at Anacortes, Washington
The Marina Inn
Seventy-five miles north of Seattle, 20.4 miles west of Mount Vernon, on the Puget Sound, lies a secret - a hidden emerald on the banks of Fidalgo Bay - the small seaside destination town of Anacortes, WA. Known as “The Gateway To The San Juans," it is an archipelago of over 400 small islands in Northwest Washington, but it’s a lot more than that. It’s a nature-lover’s paradise, riddled with hiking trails and fresh water boating. It’s a cultural hub, with loads of insanely talented local musicians. There’s also art galleries, museums, places of historical interest, tasty restaurants, modest camping, lavish lodging, and a warm and friendly community. Anacortes is small, but not rural. It’s a cosmopolitan mecca - somewhere between a tourist stop, a college town and a beatnik holdout. Sitting in The Donut House, looking at a vague...
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The "Pokey" Workout

The "Pokey" Workout
It's no secret Pokémon Go is the nation's latest craze. Users everywhere are hitting up the streets, breathing in some fresh air, visiting monumental sites and adding up those steps! No doubt the game has received some backlash with the email scandals, but have you heard of its potential fitness benefits? The Self-Determination Theory holds that we have natural and intrinsic tendencies to behave in effective and healthy ways. So why don’t you want to hit the gym but are okay with collecting those steps with Pokémon Go? Well, according to psychologists Edward L. Deci and Richard Ryan, humans are motivated by three psychological needs: competence, autonomy and psychological relatedness. We seek to control the outcome of most situations so we can master our world. At times we feel like we’ve mastered the art of working out, but sometimes the repetition...
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Finding the Perfect Workout

Finding the Perfect Workout
Finding the Perfect Workout - Cardio
There are several fitness trends and fads out right now. We’ve come a long way from the Billy Blanks' Tae Bo VHS’s we used to watch in our living rooms. Fitness has evolved into many different classes, meanings, and most importantly workouts. Finding the perfect workout class can be hard and expensive. For example CrossFit may sound fitting, so you pay $200 to sign up only to find out that heavy lifting wasn’t what you were looking for. So you go back to the drawing board and decide to sign up for a monthly Barre class your co-worker introduced you to. After about two weeks you realize that their scheduled classes don’t align with your work and life schedule so you inevitably cancel. This process can be costly and time consuming. Why not bundle this experience and expense with your...
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Nice and Tight, Goodbye Cellulite

Nice and Tight, Goodbye Cellulite
Side Step Resistance Band
Oh cellulite, the bumpy, rippled dimples that haunt most of us mere mortals. Whether you are in shape or not there’s no denying cellulite is a culprit that doesn’t discriminate. Eating right and exercising isn’t always enough to kill our lumpy demons but targeting certain areas and combining high intensity interval training and strength training is one of the most effective ways to tone muscle tissue. Firming these muscles underneath the cellulite is what will make the skin appear softer, firmer and smoother. We often think cardio and weightlifting is how we will achieve our cellulite banishing goals, but we’re here to tell you to forget what you heard and switch it up. Including these in your daily workouts will help you specifically target cellulite ridden areas. We dug up and found the top workout moves that are proven to...
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Where Did All of This Skin Come From?

Where Did All of This Skin Come From?
So you set a weight loss goal and, after months dedicated to shedding those extra pounds, you reached your target. Sweet, sweet success. But then, a crushing disappointment: looking in the mirror and seeing the fistfuls of loose skin hanging limply, left behind from a loss of elasticity. Losing a significant amount of weight – 50 to 100 pounds – is a tremendous personal achievement that can lead to improved health and a more rewarding and active lifestyle. But it's not always accompanied by an increased confidence in your body, which may look deflated. That can discourage people who looked forward to showing off the new contours they've worked so hard to earn. For these people, concern about excess skin after extreme weight loss goes beyond cosmetic worries. It makes a real difference in their futures. Researchers in Switzerland concluded...
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