6 Ways You’re Sabotaging
Your Workout


After an intense strength-training session at the gym this weekend, I was feeling pretty pleased with myself.

I’d made it through a challenging new routine and I’d upped my weight on a couple of exercises. All was good. I figured I’d take the next logical step and refuel my muscles with a healthy, balanced snack: a banana, peanut butter and whey protein shake, also known as a Velvet Elvis at my gym’s smoothie bar.

At first glance, the stats on this blend looked good. It was listed as 350 calories and consisted of non-fat yogurt, non-fat milk, whey protein, peanut butter and bananas. Hmm, sounds ok, right?

Wrong. A few minutes of inquiry quickly proved that this was no more than a gloried milkshake. The “non-fat yogurt” was actually non-fat vanilla frozen yogurt, meaning it’s packed with added sugar. The peanut butter was measured with an ice cream scoop, shoveling in about 4 tablespoons — almost 2 times the recommended serving and around 400 calories. I didn’t even bother asking if the PB was non-GMO. I’m sure it wasn’t!

A quick tally in my head revealed that this “healthy protein shake” was probably more like 600-700 calories, not 350, and full of unsavory substances.

Many people already know to be weary of smoothies and “healthy protein shakes” but you wouldn’t expect to be deceived at the very place you go to get fit. That’s the moral of this post. It’s easy to accidentally sabotage your workout with seemingly beneficial, or at least begin, behaviors.

Here are the top six things people do, unwittingly, that negatively affect their workout.

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Game Day Green Greek Yogurt Dip

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To Live + Diet in New Zealand:
Part 2


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Cheesy Salsa Chicken +
Green Bean Bake


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To Live & Diet in New Zealand: Kaikoura to Abel Tasman


Two weeks ago, I said goodbye to one of the most breathtaking places I've ever visited. With their pristine National Parks and ecologically diverse natural wonders, New Zealand's South Island is incredibly awe-inspiring. Usually when I travel … [Continue reading]

Could Brown Rice Kill You?


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Faux-Yo: A Healthy
Ice Cream Alternative


Frequent readers know that I have an intense sweet tooth, specifically for frozen yogurt. On occasion, I've been know to drive obscene distances to satisfy my cravings for a cold, creamy swirls. Aside from a little protein and bone-building … [Continue reading]

The Best Healthy
Whole Wheat Pancakes


No, I haven't fallen off the Elimination Diet wagon already. Although I already have a sneaking suspicion that I'm going to find I tolerate wheat just fine, I am still doing the no-wheat thing for at least the next three weeks. I came up with … [Continue reading]

Whit’s 10-Minute Bodyweight Workout


In the winter it’s hard to get outside and be active. The days are shorter and, despite your best efforts, the last thing you want to do when it’s pitch-black and cold outside at 6 a.m. is go for a jog. Couple that with frequent rain or snow … [Continue reading]

The Elimination Diet


I have news, friends. I'm going on a diet. Surprised? Before you call me a hypocrite — or something worse — let me explain. I'm not going on a weight loss diet. I'm going on an Elimination Diet. … [Continue reading]