Page 1

$9 Issue #1


five five

Workouts recipes spotlight


s s e c o r p s s e n it f e h t y Enjo inside



F i t Q u a r te r l y Š F i t Sn a c k 2 0 1 5 . A ll r i g hts

i n T hi s is s ue 1-2

Embrace the day



Remember to take breaks




Feel a complete body burn

9-10 11-12



Butt builder series WORKOUT #4

Stay active, get creative


13-1 4

Protein Pancakes


recipe #2

17-18 19-20

recipe #1

Fig and Walnut Energy Bars

Slow Roasted Salmon with Salsa recipe #3

Cauliflower Crust Pizza

recipe #4


Protein Brownies


The Science of Nature


recipe #5

Garden of live

founder story

rose muniz

fi t Mis s i o n W E A RE FO C US E D Stayi ng on t rack w ith f itn e ss goa ls c a n b e toug h s o m et i m e s- we g et i t ! Whi c h is w hy we want you to k n ow … we ’ve got yo u r b ack.

H e re at

Fi tSn ack, it ’s our job to ta ke s om e of the p re ssu re off w h e n i t co m e s to ma ki ng h ealt hy eat i n g c hoic e s.

O ur te a m of he al t h an d pro d u ct j u n k i e s

a re d e dicate d to res e a rc hin g a n d s e e k in g out th e m o st d e li ci o u s an d n u tri t ious snacks ou t the re, w ith m a jor fo c us o n “ cl e an ” e at i n g , pal e o, orga nic, low sug ar, a n d a ll n atura l option s.

E a ch b ox w ill b e packe d w i t h

tasty litt le reminders to he lp ke e p your goa ls g o i n g st ro n g .

We are

thrill e d to h ave you join our te a m a n d lo ok forward to yo u r fe e d b ack. Let’s do t h is!

The Fit Snack Team The Fit Snack Team



“One small positive thought in the morning can change your whole day.�



- Chelsia Hart


Emb rac e t h e day s ta r t w i t h a m o r n i n g w o r k o u t

3 0 tric eps di p s

3 0 push ups

3 0 sit ups

3 0 c runc h es

6 0 sumo squats

3 0 s wa ll sit

60s pla nk

Foll owe d by 15 minute yo ga co o l d own Che c k with yo ur do cto r to insure t h ese wo r ko uts a re r i g ht fo r yo u .


Smile, breathe and go slowly.



Thích Nhất Hạnh


Re m e mbe r t o ta ke b r e aks try a 3 Minute Workout (Arms)

30 se c ond a rm circle s

30 se c ond pus h-up s

30 se c ond down d o g p us h-ups

30 se c ond flo o r t r ice ps d ips

30 se c ond pus h-up s

30 se c ond a rm circle s

Che c k with yo ur do cto r to in sure t h ese wo r ko uts a re r i g ht fo r yo u .


ENJOY P R OTEI N The delicious gourmet items that are pro duce d at The Protein Bakery are rich in protein and flavor. The bakery’s co okies, brownies, and blondies are packe d with muscle -building protein that makes you fe el fuller faster and prevents spikes in blo o d sugar levels.

The pro of is in the fe e dback for The Protein Bakery where Bobby De en, Rachael Ray, Oprah Winfrey, and Equinox Gyms have all praise d the nutritious go o dies.


Inside the


To Stephen Charles Lincoln, CEO of The Protein Bakery, the se cret to happiness is balance. As a fitness instructor and former pro gram dire ctor, Lincoln learne d from hands on exp erience that balance impacts p erformance and health. To Lincoln, the key to a prop er balance d life is diet. With this concept in mind and a passion for baking, The Protein Bakery was b orn. Lincoln has found that it's one way to ke ep the heart b eat steady and the b o dy in balance. Every bite of these amazing bake d go o ds are high in dietary fib er, low in gluten, and delivers up to 5 times more protein than the average bake d treat.

Whenever you find yourself doubting how far you can go, just remember how far you have come. Remember everything you have faced, all the battles you have won, and all the fears you have overcome.



- Unknown


Feel a c o m pl et e b ody b ur n w i t h a t o ta l b o d y h o m e w o r k o u t

(Complete 2 rounds)

5 0 jumping jacks 2 5 push-ups 2 5 burp e es 5 0 hig h kne e s 5 0 squat jum ps 2 5 sit- ups 2 5 l e g ra ises 5 0 dips 5 0 pla nk (c ou nt to 50 ) 2 5 jump lung e s 2 5 tuc k jump s 5 0 mounta in climb e rs Che c k with yo ur do cto r to in sure t h ese wo r ko uts a re r i g ht fo r yo u .




Your body can stand almost anything. It’s your mind that you have to convince.


Bu tt bui l d er s er ies T r y s o m e t h i n g n e w at t h e g y m

1 5 M i n u te Tre a d m ill S e r i e s

U p h ill Wa l k fo r 2 M i n u te s ( 1 5 i n c li n e, s p e e d 4 )

U p h ill Lu n g e s 2 M i n u te s ( 1 5 i n c li n e, s p e e d 1 . 7 ) * h o l d o n to ra il s

U p h ill Wa l k fo r 2 M i n u te s ( 1 5 i n c li n e, s p e e d 4 )

U p h ill J o g fo r 1 M i n u te ( 6 i n c l u d e, s p e e d 6 )

U p h ill Wa l k fo r 2 M i n u te s ( 1 5 i n c li n e, s p e e d 4 )

U p h ill Lu n g e s 2 M i n u te s ( 1 5 i n c li n e, s p e e d 1 . 7 ) * h o l d o n to ra il s

U p h ill Wa l k fo r 2 M i n u te s ( 1 5 i n c li n e, s p e e d 4 )

U p h ill J o g fo r 1 M i n u te ( 6 i n c l u d e, s p e e d 6 )

1 to 2 m i n u te Co o l d ow n Che c k with yo ur do cto r to in sure t h ese wo r ko uts a re r i g ht fo r yo u .


The literal translation of Namaste is “bow me you” or “I bow to you” – Yoga Journal

We bow to you. or



Namaste from Fit Snack


Stay ac t iv e, g et cr eati v e 7 Fun Ideas to Make Active Lifestyle Easy E X P LO R E J o g o r wa l k a n ew n e i g h b o r h o o d o r p a r k n e a r by.

TO U C H T H E S K Y H i ke a m o u nta i n o r h ill fo r yo u r Sat A M wo r ko u t.

T E AC H T H E M YO U N G Ta ke yo u r li tt l e o n e o n a n a d ve nt u re t h ro u g h d i ffe re nt t ra il s u s i n g a b a by j o g g e r st ro ll e r.

WA L K O N T H E C LO U DS Sn ow S h o e

LOV E T H E K I D I N YO U J o i n a g y m n ast i c s g y m (at a ny a g e).

R H Y T H M A N D SO U L H ave at h o m e d a n c e p a r t i e s.

Che c k with yo ur do cto r to insure t h ese wo r ko uts a re r i g ht fo r yo u .





Pro te i n Pa n c a k e s

In g r e d i e n t s 1 ½ cups

¾ tsp

Ground Oats Or Oat Flour Backing Powder

6 Egg Whites

¾ tsp ½ cup 2 TBS

Almond Or Vanilla Extract Greek Yogurt All Natural Sweetner of Choice

Mix dry ingredients and wet ingredients separately, and then add wet mixture to dry mixture, add almond milk to thin to preference. More almond milk = more crepe like. Serve with Walden Farms Syrup or homemade fresh fruit compote (boil down berries of choice with water, add stevia and honey to taste)





Fig a n d Wa l n u t E n e rgy B a rs Ingredients 1 ½ cups

⅓ cup ⅛ TSP ⅛ TSP ¼ TSP ½ TSP

Raw Walnuts, Chopped Whole-grain Flour

⅓ cup ½ cup dried

All-natural Sweetner Cranberries

Baking Soda

1 cup dried

Figs, Quartered

Baking Powder

1 cup dried

Apricots, Chopped

Sea Salt Cinnamon

1 1 TSP

Large Egg Pure Vanilla Extract

Preheat oven to 325° F and line an 8×8-inch baking pan with parchment paper, across the bottom and both sides. Toast the walnuts at 325° F for 10 minutes. Remove from oven and set aside. In a food processor, blend together flour, baking soda, baking powder, sugar, cinnamon, salt and half of each dried fruit.

I m age s / r e ci p e f ro m : ww w.d a il y b u rn .com by Pe rr y Sa nta n a chote

Transfer the mixture to a large bowl and mix in the walnuts and the rest of the dried fruit with your hands. Whisk the vanilla and egg together, then add it to the fruit mixture. Blend well and spread into the pan, packing it down with your fingers to even it out. Bake at 325° F until golden brown 35-40 minutes. Remove from the oven and transfer to a wire rack by lifting the bars from the pan by the edges of the parchment paper. When cooled, use a sharp knife to cut into 12 pieces. Store in an airtight container at room temperature for up to 10 days.





S lo w R oa st e d S a l mon w i th G r a p e f r u it Avo ca d o S a l s a In g r e d i e n t s 1 LB 1 TBS

Salmon Fillet Extra-Virgin Olive Oil






Salt Freshly Ground Black Pepper

For the salsa: 1



Ripe Avocado, Pitted, Peeled And Cubed


Jalapeño Chili, Seeded and Minced

3 Tbsp

Minced Red Onion

2 Tbsp

Minced Fresh Cilantro

1 Tbsp

Fresh Lime Juice

I m age s / re ci p e f ro m : w w w.s c a li n gb a ck bl o g .com

Pre-heat the oven to 250 degrees. Cut the top and bottom off the grapefruit and one of the lemons and slice into rounds about 1/4-inch thick. Lay the fruit on a parchment lined rimmed baking sheet and top with the salmon fillet. Zest the remaining meyer lemon over the top of the fillet drizzle with the olive oil and season with the salt and pepper. Roast the salmon for 25-30 minutes until the fish is opaque and slightly firm to the touch. Meanwhile, using a sharp knife, cut off the peel and all of the white pith from all around the grapefruit. Working over a small bowl, use the knife to cut between the membranes to release the grapefruit segments into the bowl. Squeeze the juice from the membranes into the bowl. Remove the grapefruit segments from the bowl and cut crosswise into 1/2-inch pieces, then return them to the bowl. Gently mix in the avocado, jalapeño, onion, cilantro and lime juice. Season the salsa with salt and pepper.





C aul i fl o we r C ru s t P i z z a Ingredients

½ head ½ cup ¼ cup 1 1 tsp

Cauliflower, Coarsely Chopped Shredded Italian Cheese Blend Chopped Fresh Parsley Egg Teaspoon Chopped Garlic

Place cauliflower pieces through the feeding tube of the food processor using the grating blade; pulse until all the cauliflower is shredded. Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower, cover, and steam until tender, about 15 minutes. Transfer cauliflower to a large bowl and refrigerate, stirring occasionally, until cooled, about 15 minutes.

C o n ta nt f ro m : w w w. all re c ip e s.com

Preheat an oven to 450° degrees F (230° degrees C). Line a baking sheet with parchment paper or a silicon mat. Stir Italian cheese blend, parsley, egg, garlic, salt, and pepper into cauliflower until evenly incorporated. Pour mixture onto the prepared baking sheet; press and shape into a pizza crust. Bake in the preheated oven until lightly browned, about 15 minutes.





Protein Brownies In g r e d i e n t s 1 cup

Oat Flour

2 Cups

Chocolate Protein Powder

4 Tbsp

unsweetened Baking Cocoa

½ cup

All-Natural Sweetener

¼ Tsp


½ tsp

baking soda

½ tsp 8 oz

½ Cup 4 oz

vanilla extract unsweetened applesauce Liquid egg whites water

Perheat oven to 350°. Mix ingredient well and pat batter into non-stick baking dish. Bake for 30 minutes.

Us e of a ll re c i p e s a re at t h e s o l e c h o i c e a n d r i s k of t h e re a d e r. T h e au t h o r i s n ot re s p o n s i b l e n o r li a b l e fo r a ny h a r m o r i n j u r y re s u l t i n g fro m re c i p e s.


The Science of Nature

Garden of Life prov ides supplement s a nd ot her product s t hat t ra nsfor m s customers’ lives a nd supp ort a healt hy lifestyle. By combining t he b est of nat ure a nd s cience, Garden of Life’s product s are backed by educat ion a nd innovation.

T heir product list includes: FYI ULTRA - T he ult imate joint a nd cartilage for mula, cont a ining a broad sp e ct r um of nut rient s to supp ort joint a nd conne ctive t issue healt h Lysozome.

RAW Ca ndida Clea ns e a p ower f ul blend of pla nt-ba s ed enz y mes including cellula s e, hem icellula s e a nd Lysozome.

Raw Fit - a USDA

Raw Mea l - mea l

Cert if ied Orga nic,

replacement t hat

RAW, pla nt-ba s ed

sat isf ies hunger,

vega n high-protein

is nat ura lly f illing

p owder.

a nd prov ides energy.

‌ a nd s o much more! Wit h a n adv is or y b oard t hat includes a Ga st ro enterologist, a University Profess or Emerit us in healt h a nd nut rit ion, a nd one of t he world’s leading exp ert s on eat ing raw good s, Garden of Life is dedicated to t ur ning healt hy eat ing into a way of life a nd prov iding t he b est ingredient s to supp ort a n act ive lifestyle.

founders S t ory

ro s e m un i z

Fit Snack is the brainchild of Rose Muniz, a Denver native and manager at an international consulting firm. While managing a travel oriented business career alongside her passion for fitness and nutrition, Rose realized a void in the health and fitness world: the difficulty of finding healthy snacks on the go! Once inspired, she used her business expertise in conjunction with her passion for healthy living to develop Fit Snack, a subscription box devoted to providing satisfying and nutritious snacks to-go. “Good nutrition affects your mood, energy levels, and provides clarity of mind,” Rose explains. “Decision-making, positive attitude, and problem solving are pivotal aspects of being successful, whether at a Fortune 500 company, spending quality time with family, or training for a marathon.”

I lov e to m ot ivat e & i n s pire ot hers to l iv e a healt hy l if e st yle.

Rose’s passion for healthy living started when she was just a child she always ordered salad on Pizza night. Her journey was a continuous evolution as Rose’s family grew up on traditional Mexican American dishes with little focus on balanced whole food nutrition. She accepted this challenge and has since been an inspiration to her family including a recent clean eating pantry delivery to her Grandmother. Rose is also proud to be congratulating her baby sister and best friend in her graduation as a dietary nutrition and certified personal trainer this year. In addition to a focus on healthy life and corporate success, Rose co-found non profit Hope Connects with her best friend in 2010. The two and their supporters have impacted lives of women and children throughout in Africa and here locally in Colorado. Rose’s vision with Fit Snack is to merge her passion for business, fit life, philanthropy and inspiring others into one beautiful company.

Rose’s goal in this life is to be her best self and to inspire others through action. The only way she could achieve this goal was to learn and do. After college, she began an 8 year international travel career which had many nutritious challenges.

She is honored that you are participating in Fit Snack and that you have taken the steps to live consciously in life, love and health.

During this time, she entered the world of Bikini Fitness Competitions and medaled 2 times. From there and thanks to her coach, Rose had the tools to incorporate fit life into everyday, no matter the travel or work ahead.

Rose Muniz

Rose Muniz

Fitness Nutrition DELIVERED MONTHLY Starts at $15 per month + S/H

J oi n at

L ik e, P o st, T w eet, P in

S h a r e your fi t

Profile for Geek Fuel

Fitsnack Fit 4 Life  

Fitsnack Fit 4 Life  

Profile for geekfuel