Snack smart

Alex Bandanza, BS, ACE-CPT, a Promax Nutrition DOer, recommends, “Always have a small, healthy snack with you. I recommend Promax Low Sugar bars, so you never feel starving. Try to eat every two to three hours. This will keep your body in a balanced state. If you feel more comfortable making your own snacks, try my whey-walnut muffins. Recipe below!”

Whey-walnut muffins recipe

Yields 24 mini muffins

Ingredients:

• 2 cups oats
• 1/2 teaspoon salt
• 1/2 teaspoon baking soda
• 2 scoops vanilla Scivation Whey
• 2 ripe bananas (mashed)
• 1/4 cup egg whites
• 1 teaspoon ground cinnamon
• 1/2 cup chopped walnuts
• 6 packets Splenda
• A couple of chocolate chips on each (optional — but delicious)

Directions:

1. Preheat oven to 350 degrees F and spray a 24 mini-muffin pan with cooking spray.
2. Mix all ingredients except chocolate chips in a large bowl.
3. Fill prepared muffin pan with banana mixture.
4. Bake for about 10 minutes.

Just get up and dance

Billy Blanks Jr. and Sharon Catherine Blanks, creators of the Dance with Me Fitness DVD and Promax Nutrition DOers, want you to groove and move your way into shape.

The dance duo suggests, “For 2012, make working out enjoyable! We want to get everyone up on their feet to dance whenever and wherever they can this year! Dancing is one of the best forms of fitness; it is fun, effective and makes you feel great. You do not have to be a professional dancer for your body to reap the benefits (gentlemen, this means you, too)! Our fitness-based program, Dance With Me, is different from any other program because it utilizes all styles of dance. Another important tip for 2012: This has to be the year to clear the clutter! Whether you’re clearing clutter emotionally or physically, you have to clean house!”

Drink, drink, and drink some more

Kacie Fischer is an inline skater and Promax Nutrition DOer who stresses the importance of staying well-hydrated for health.

The athlete says, “Drink water in the winter. Because your body is not sweating as much, it’s easy to overlook the signs of dehydration. A dehydrated body can lead to exhaustion, muscle fatigue, cramps, loss of coordination and even stroke. Dehydration can also leave your body more susceptible to common colds and flu, which are both more common in the winter, so drink up!”

Go gluten-free — gradually

ESPN/ABC reporter Jamie Little suggests following a gluten-free diet but to do it gradually and see how it benefits your health.

Little says, “This year, test the waters of the ‘gluten-free’ world. I am easing into the gluten-free idea myself. Start with cereals, and then extend to pancakes and even certain (yummy) beers. As we learn more about gluten and how it’s not good for us, I challenge you to slowly move away from it for optimal nutrition.”

Ditch the gym – sometimes

Jessica Mendoza, two-time Olympic medalist, USA softball, ESPN sideline reporter and color analyst, recommends taking your fitness outdoors to add variety to your gym-centered workouts.

She says, “As much as I have used the gym as my place for getting in shape in the past, I am setting goals to do more outside of the gym. I downloaded the Nike Get Fit app for free that has a million different ideas for ways I can stay in shape, depending on time, energy and goals for that day. The more I can mix it up, the better!”

Improve your diet one small step at a time

Lashinda Demus, USA track and field Olympian, suggests baby steps instead of a total overhaul of your diet.

The American record holder says, “It’s really hard to commit to eating healthier but once you decide to do it, start with small things so you won’t get discouraged. One small tip is to begin to bake meat and stay away from frying. If you feel like you need fried food, simply replace vegetable oils with olive oil!”

Hit the hay for health

Billy Miller, former tight end and Elite Performance Factory owner, recommends,”Get sleep. Eight hours are what is recommended for full recovery of the brain and body. This will help your muscles recover in between consecutive workouts.”

Love your sweat

Heather Dorak, Pilates Platinum owner suggests, “Sweat it out!! Sweating while exercising is one of the best things your body can do to keep itself healthy, and is actually therapeutic. Sweating will help your skin look healthier than ever, maintain a desirable temperature level, assist in weight loss, reduce stress and remove toxins. Work up a good sweat on a regular basis and achieve long-term health benefits.”