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Snacking doesn’t necessarily have to be unhealthy.  Here’s a list of the best snacks that are 100 calories or less via

6 Cups Microwave Popcorn

When you want a large snack with a small calorie count, popcorn delivers. Some microwave brands have just 100 calories in 6 cups. “You have to chew it, so it’s satisfying,” says Joan Salge Blake, RD, a spokesperson for the American Dietetic Association. It’s also high in fiber, which can help you stay full longer.

  • 100 calories
  • Saturated Fat: 0.5 g
  • Sodium: 220 mg
  • Cholesterol: 0 mg
  • Carbs: 24 g

Three Crackers With Cheese

Choosing whole-grain crackers is the key to this classic snack. The fiber will keep you feeling full between meals, and the cheese provides protein and calcium. To stay under 100 calories, cut up one slice of low-fat cheese and split it over three crackers.

  • 98 calories
  • Saturated Fat: 1.2 g
  • Sodium: 397 mg
  • Cholesterol: 7 mg

Baked Apple

Apples are still one of the healthiest snacks around, and there are plenty of ways to put a twist on this old standby. Blake recommends enjoying baked apples – they taste like dessert but provide the same vitamins and fiber as their fresh counterparts. You can even sprinkle cinnamon on top without adding calories.

  • 95 calories
  • Saturated Fat: 0 g
  • Sodium: 2 mg
  • Cholesterol: 0 mg

Cheese-Stuffed Pita Pocket

Here’s one that’s easy to make and gives you the satisfaction of biting into a sandwich. Grab a whole-grain pita pocket and stuff it with 1/2 ounce part-skim ricotta cheese. The fiber and protein will help fill you up, and the whole snack has less than a gram of saturated fat.

  • 94 calories
  • Saturated Fat: 0.8 g
  • Sodium: 149 mg
  • Cholesterol: 4 mg

Blueberry Smoothie

A fruit smoothie offers a scrumptious way to get in some extra calcium and antioxidants during your day. Try blending 1/3 cup of nonfat yogurt with 2/3 cup of frozen blueberries and ice. “It’s very refreshing and very cold,” Blake says. “That slows down your ability to drink quickly.” Snacks that take more time to finish are often more satisfying.

  • 93 calories
  • Saturated Fat: 0 g
  • Sodium: 59 mg
  • Cholesterol: 2 mg

3/4 Cup Frozen Mango Cubes

You can buy these pre-packaged or make them yourself. “It’s like having frozen candy,” Blake says. “It’s a great way to get beta-carotene and fiber while satisfying your sweet tooth.” A 3/4 cup serving has just 90 calories and provides 60% of your recommended daily allowance of vitamin C.

  • 90 calories
  • Saturated Fat: 0 g
  • Sodium: 0 mg
  • Cholesterol: 0 mg

Eight Baby Carrots with Hummus

When you’re craving a satisfying crunch, dip eight large baby carrots into 2 tablespoons of hummus. Carrots are an excellent source of vitamin A and beta carotene, while hummus adds protein. Pre-packaged baby carrots are convenient, and there are many varieties of hummus available.

  • 90 calories
  • Saturated fat: 0.4 g
  • Sodium: 210 mg
  • Cholesterol: 0 mg

Apple Slices With Peanut Butter

Mixing sweet with salty is a tried and true way to satisfy the munchies. Measure 3/4 cup

of apple slices and spread a thin layer of unsalted peanut butter on each slice. To stay near the 90-calorie mark, don’t use more than 2 teaspoons of peanut butter in all.

  • 90 calories
  • Saturated fat: 0.8 g
  • Sodium: 2 mg
  • Cholesterol: 0 mg

Yoghurt With Sunflower Seeds

Stir a teaspoon of sunflower seeds into 1/2 cup of non-fat plain yoghurt. The seeds add plenty of texture but only 19 calories. The yoghurt is a good source of protein, and the entire snack has less than half a gram of saturated fat. Make sure to use unsalted sunflower seeds, especially if you are watching your sodium.

  • 88 calories
  • Saturated Fat: 0.26 g
  • Sodium: 0 mg
  • Cholesterol: 0 mg

Non-fat Greek Yoghurt with Honey

Greek yoghurt is known for its extra-creamy texture and high protein content. Just 1/2 cup of nonfat plain Greek yoghurt has 12 g of protein to help you stay full. Drizzle on a teaspoon of honey, and the whole snack totals 84 calories.  The best part is, you may feel like you’re eating dessert.

  • 84 calories
  • Saturated fat: 0 g
  • Sodium: 53.5 mg
  • Cholesterol: 0 mg

20 Pistachios

Don’t let the high fat content in pistachios scare you off — most of the fat is unsaturated or “good” fat. Eat 20 pistachios, and you’ll only take in 80 calories and less than a gram of saturated fat. Plus, they’re rich in protein, fiber, and several key vitamins and minerals. To avoid an unhealthy dose of sodium, eat them raw or dry roasted without salt.

  • 80 calories
  • Saturated Fat: 0.8 g
  • Sodium: 0 mg
  • Cholesterol: 0 mg

Frozen Banana Pop

If you’re looking for a creative way to add more fruit to your diet, try frozen banana pops. Slice several peeled bananas in half and insert popsicle sticks. Coat each half with an ounce of low-fat plain yogurt. Put the pops in the freezer, and soon you’ll have ready-to-eat low-calorie treats. At just under 80 calories a pop, this is a snack you can feel good about.

  • 79 calories
  • Saturated fat: 0.35 g
  • Sodium: 3 mg
  • Cholesterol: 7 mg

1 Cup Tomato Soup

Tomato soup is full of disease-fighting nutrients, but contains as little as 74 calories per cup, no cholesterol, and less than 1 gram of saturated fat. Just keep in mind that there are many varieties. Cream of tomato is significantly higher in fat and calories. When buying canned soup, look for labels that say “low sodium” and check the calorie count.

  • 74 calories
  • Saturated Fat: 0.19 g
  • Sodium: 471 mg
  • Cholesterol: 0 mg

1 Cup Grapes

Grapes are loaded with water, which means that a whole cupful has only 62 calories. The water content helps provide a feeling of fullness and keeps you hydrated. Grapes are also a terrific source of vitamin K and manganese, and contain some fiber to boot. They’re great eaten fresh or frozen.

  • 62 calories
  • Saturated Fat: 0.1 g
  • Sodium: 2 mg
  • Cholesterol: 0 mg

Smoked Salmon Pinwheel

For a savory snack under 60 calories, spread 1 tablespoon of low-fat cream cheese onto a slice of smoked salmon (lox) and roll it up. This salmon pinwheel is high in protein and heart-healthy omega-3 fatty acids, though the salt used to cure the salmon boosts the sodium content. Use a little less cream cheese and you can have two pinwheels for under 100 calories.

  • 55 calories
  • Saturated Fat: 1.6 g
  • Sodium: 495 mg
  • Cholesterol: 13 mg
Posted on: 18 Oct 2012
Posted by: admin

With the emergence of the Internet and social networking sites, offline marketing tools are often dismissed.  Using traditional methods such as flyers will of course never reach as many people as a web campaign could.  However, using offline methods can focus your marketing message to your ideal client.  As a personal trainer you need clients who live close to where you are based and using flyers can be an effective way to get the word out there about your business.

Flyers can be easily distributed by posting them in the houses in your catchment area.  Also, ask for them to be left in local health shops, smoothie bars, gyms, hairdressers etc.  If you provide niche personal training to a particular group of people e.g. new mums you can target them specifically by handing out flyers where you are most likely to find them, for example new baby groups or children centres.  Using flyers means you can inform people about your services that may not be regular users of the Internet.  Also, you can be assured that those who hear about your services will be the type of people you want as a client and live locally.

However, the main disadvantage of using traditional methods such as flyers is the cost.  They can be quite expensive to produce and the response rate may be between 1-2% for a 5000 flyer drop.  To increase your chances of your flyer standing out make sure it has all your contact details on and a call to action such as “book now for a free training session”.  The design of your flyer is vital for making a good first impression.  It should look attractive and professional.  If you’re not sure how to design the flyer then get in touch with us.  As an add-on to your membership we can design these for you and make sure they reflect the branding of your website.

Do you still use traditional marketing methods to promote your PT business?  Or do you think these methods will be wiped out because of the Internet?  We want to know you thoughts, comment below!

Posted on: 18 Oct 2012
Posted by: admin

Who needs a £500m Olympic stadium?  Men’s Fitness shows how you can get an Olympic workout right in your own gym.

Alternative to the long jump: Two-footed long jumps
Stand with your feet together. Throw your arms down and behind you and bend at the hips, knees and ankles. Immediately explode up and try to jump as far forward as you can. Upon landing, quickly explode out of the first jump and repeat a further 4 jumps for a total of 5.

Alternative to the shotput: Cable row to pivot press

Stand in a lunge position, right foot forward, facing the cable cross weight stack. Hold a D attachment set at ankle level with your right hand. Pull it to a point just above your right hip. Rotate your torso clockwise to the left while you pivot on your right foot so that you face away from the cable stack. Bring your left foot behind you as you pivot. Now press the D handle up at 45 degrees to the floor. Do this in a fast and fluid motion. Complete three reps on each side.

Alternative to the high jump: Single leg step-up jumps

Place your right foot onto a bench. Push down on that foot to propel yourself over the bench and as high as possible (be sure you have clearance above your head). Drive your arms above your head to assist you and land on both feet with bent knees. Perform five jumps on each leg.

Alternative to the 400m dash: High intensity treadmill run

Get on the treadmill and run 400m in the quickest time possible. Run the first 100m as fast as possible, ease off slightly for the next 200m then sprint the final 100m.

Do you have any Olympic inspired workouts?  Let us know what you’ve come up with in the comment box below.

Posted on: 18 Oct 2012
Posted by: admin

Pinterest is a virtual pin board that can be used to organise things you find interesting on the Internet and to share them with others.  It works by ‘pinning’ images from other sites to your pin board in which other people can see and repin.  Pinterest had over 11 million unique visitors in January 2012 and there is a huge buzz about its capability to make it a great marketing tool, but how relevant is this promoting your personal training business?

When you visit Pinterest it won’t take you long to begin noticing pins about workouts and inspiring quotes about fitness.  Pinterest has attracted a lot of people in the health and fitness industry who are fanatical about sharing fitness and nutrition advice with others.  For this reason alone you can discover some great websites and blogs to suit your interests and you can pass these tips onto your clients.

From a business point of view, Pinterest has a phenomenal possibility for increasing traffic to your website.  Pinterest drives more referral traffic than Google+, LinkedIn and YouTube combined.   Pinterest can be used strategically by adding links to your website/blog and #hashtag your company name in the descriptions to drive traffic.  Also, if you have good images on your website/blog these can be pinned these onto your boards to be shared with others.  Don’t just self-promote, make sure you are sharing content as well as creating your own.  Remember, Pinterest is still a social platform used to communicate with others.  Thank people when they repin your pins and tag other pinners using @ to invite them to talk with you.

Posted on: 05 Sep 2012
Posted by: admin

If you would like even stronger legs then try these moves found on three nonconsecutive days a week.  Aim for 2 or 3 sets of 18 to 20 reps. Choose a weight that’s challenging but light enough so you can maintain form until the last few reps, at which point your muscles should feel fatigued.

Bulgarian Squat

Grab a pair of dumbbells and stand with your back to a chair or bench. Extend your right leg backward, placing the top of your foot on the chair. Bend your left leg until your thigh is almost parallel to the floor. Press back to the starting position. Repeat for a full set, then switch legs.

Single-Leg Step Down

Hold a dumbbell in each hand and stand with your right foot on a 6- to 12-inch-high step, allowing your left leg to dangle. Keeping your chest lifted and back straight, slowly lower your left foot as though dipping your toe into water, without touching the floor. Then straighten your right leg and rise

Dumbbell Squat to Overhead Press

Stand with your feet shoulder-width apart. Hold dumbbells at your shoulders, palms facing forward. Lower into a squat until your thighs are nearly parallel to the floor. Quickly return to standing and immediately press both dumbbells overhead. Return to start.

Slider Squat

Stand with a slider (or paper plate) underneath your right foot, arms down at your sides. Lift your arms straight out in front of you and lower into a squat while sliding your right foot to the side until your left thigh is parallel to the floor. Straighten your left leg, pull the right leg back to start, and lower your arms. Finish the set, then switch sides.

Posted on: 22 Aug 2012
Posted by: admin
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