Quest Bar Cookie Recipe

questcookiedough

Looking for a healthy snack to satisfy your sweet tooth? I have found a great solution! First of all, you have to try Quest Bars. Quest Bars are high protein, gluten free, lactose free, no sugar added, with only 2-6 grams of active carbs (depending on the bar). Oh, and did I mention that they taste incredible?

I heard from various people that they bake their Quest Bars for added texture and taste so I decided to give it a try! Baking definitely enhances these already tasty bars. I can’t wait to try it with my favorite flavor – Apple Pie – which contains real apples.

Here is my recipe for Chocolate Chip Cookies using the Quest Cookie Dough Bar:

• Take one Quest Chocolate Chip Cookie Dough Bar and break it in half for larger cookies, in fours for smaller cookies.
• Roll the pieces into balls, then flatten into cookie shapes.
• Place on a baking sheet. The will stick so olive oil or parchment paper are suggested.
• Bake at 400º for 5-7 minutes.
• If you want a crispier texture, flip the cookies halfway through baking.
• Let cool and enjoy!

Nutrition Facts:
In one bar
Calories: 190
Fat: 8 g
Active Carbohydrates: 3 g
Protein: 21 g

Wondering where to find Quest Bars? You can pick them up at your local GNC or by visiting their website: http://www.questproteinbar.com.

Skulpt Aim Review

While I am a bit traditional when it comes to measuring body fat and quantifying fitness results, I was super excited when I was asked to test and review the new “Skulpt Aim” device. Skulpt uses leading edge technology to measure bodyfat and muscle quality. As a personal trainer I am always open to new products and ideas that take our profession to the next level.

skulpt

While opening up the package, I was very impressed with the quality of the packaging – I almost felt as if I was opening up a new Apple product. Everything was carefully placed and displayed in the box. Inside the box you’ll find the Skulpt Aim device, a charging cradle, USB cable, travel bag, as well as a spray bottle. After a few hours of charging the device, I was ready to start measuring.

The instructions are pretty straight forward – once you sync the device to your phone via bluetooth, you can begin measuring. Simply spray the sensors on the back of the Skulpt Aim device and press on the muscle you want to measure. Very easy to use.

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One great feature that I love is that there are how-to videos on measuring each body part correctly. Since I had a bit of trouble getting consistent readings at first, this was very helpful. Before using this on clients I wanted to make sure I had consistency. I felt that I was getting the most accurate readings from my abdominal region, while having some trouble with the biceps and triceps as I have a petite frame.

I was very surprised at how high my body fat and/or muscle quality was on certain parts of my body but I tried to disregard the actual number and tell myself that those are “areas that I need to work on more.” As someone who comes from a ballet background, I have some experience with body dysmorphia, so I knew the battle for me would be trying not to become obsessed over the number. (With that being said, I would not recommend this product to someone battling an eating disorder or body dysmorphia unless they are working with a professional.)

All in all this is a great product for those who are interested in the scientific side of fitness and are looking to quantify muscle quality.  It’s like the equivalent of a power meter for fitness!

In summary:
Pros-
• Easy to use
• Fun
• Simplified instructions
• Comfortable design
• Ability to measure “muscle quality”

Cons-
• Readings can be inconsistent (especially on petite arms)
• Could potentially become addictive for those with body dysmorphia, exercise disorders

I hope you all have a chance to use the Skulpt Aim device whether you are a personal trainer or fitness enthusiast. I am looking forward to using this device more and seeing the changes it helps me see in my fitness. For more information about Skulpt Aim visit their website at http://www.skulpt.me

How to Stay on Track During Thanksgiving

Thanksgiving is tomorrow, and if you are one of my San Diego personal training clients, you don’t want to sabotage all of your hard work. Did you know that the average person consumes over 2000 calories at the Thanksgiving dinner table? For some of us, this is more than we should be consuming in an entire day!

Here are a few tips to keep you on track with your fitness and dietary goals while not depriving yourself of a good Thanksgiving meal!

1.) Eat lots of skinless Turkey- Keep your protein to carbohydrate ratio in check by eating lots of Turkey. Skip the skin which is loaded with fat, sodium, and cholesterol though.

2.) Don’t wait all day to eat- A lot of people hold out on eating all day for Thanksgiving dinner. If you eat a good breakfast and lunch before Thanksgiving dinner, you will be less likely to overeat.

3.) Portion sizes- If you want to try all of the delicious dishes at the table, stick to smaller portions.

4.) Skip Seconds- If you have eaten well throughout the day and have a good ratio of protein to carbohydrates on your plate, you shouldn’t need a second serving. Resist the temptation.

5.) Say No to Leftovers- If you are cooking, try to properly gauge how much food to cook based on the number of guests you will have dining with you. Then you are less likely to be stuck with leftovers. Still have leftovers? Why not send them home with your guests!

6.) Up your water intake- Chances are you may be having an adult beverage with your meal. To even out the effects of alcohol and to avoid a second glass, make sure you are drinking plenty of water during your meal.

7.) Exercise – Get out there and get moving the morning of Thanksgiving – I know I will be heading out for a run to burn some calories before indulging in dinner.

By practicing these healthy Thanksgiving tips, you should stay slim through the holidays. Next challenge…Christmas!

TRX Core Workout

I’m super excited to share three of my favorite core conditioning exercises utilizing the TRX suspension trainer with you! All you need is a suspension trainer – any will do but this is the one I prefer – Get a Suspension Trainer. In any case, check out the video below and I will explain how many to do afterwards.

Exercise 1 – Plank Frogger – Perform 3 sets of 10-20 repetitions, whichever suits your current fitness level.

Exercise 2 – Suspended Mountain Climbers – Perform 3 sets of 15-20 repetitions. This exercise will feel slightly easier than the previous.

Exercise 3 – Pike – Perform 3 sets of 10-20 repetitions as this is a challenging exercise for sure.

Add these exercises to your core conditioning ab routine once per week to keep that tummy tight and toned!

 

Nikol Klein Fitness Classes at Lorna Jane Del Mar

Nikol Klein Lorna Jane

I am so excited to announce my new partnership with Lorna Jane Active in Del Mar, CA! If you haven’t heard about Lorna Jane, the founder and the brand, it can be summed up in three words – Move • Nourish • Believe. Lorna Jane is a world-leading activewear brand that empowers women to live their best life through Active Living. I have the honor of teaching my Ballet Body class at Lorna Jane Del Mar’s Active Living Studio.

The thing that I love the most about Lorna Jane is that it is more than just a women’s activewear brand – it’s a lifestyle. I love the clothing pieces but more than that, I love what they represent and the confidence that I feel when wearing them. I hope to instill the Move, Nourish, Believe lifestyle in all of my Ballet Body clients who can access my complimentary workouts every Friday!

Lorna Jane Del Mar, Nikol Klein Ballet Body

What is Ballet Body? As a former professional ballet dancer, Ballet Body is a class that I developed 8 years ago as a way for women to learn the tightening and toning exercises just like dancers do to stay in shape year round. It’s not “barre” or pilates – it is more of a fusion of actual ballet and strength training. Participants can expect a workout with an emphasis on the legs, especially the inner thigh muscles. We also do upper body toning and core conditioning for a well rounded workout.

Join me at Lorna Jane Del Mar in their active living studio every Friday morning at 10:15 am for a complimentary Ballet Body workout! For more information or to reserve your spot in the class, you can give me a call at (858) 598-5157 or visit my Ballet Body webpage.

What: Ballet Body Workout with Nikol Klein
Where: Lorna Jane Del Mar
Day/Time: Fridays at 10:15 am – 11:00 am
Bring: A yoga mat, proper athletic shoes, water
RSVP by calling (858) 598-5157, space is limited

Nikol Klein Fitness at Lorna Jane Del Mar

 

 

 

 

 

 

 

 

 

Protein Peanut Butter Buckeyes

Protein Buckeyes

One of my favorite sweet treats growing up were buckeyes. As someone in the health and fitness profession, I know that the original recipe for these delightful, melt in your mouth treats is far from healthy. Luckily I was able to come up with a tasty healthier alternative using protein powder.

Ingredients:
• 1 scoop protein powder of your choice (I use ProSupps Isolate)
• 2 tbsp peanut or almond butter
• 2 tbsp honey
• 65% dark chocolate chips

Instructions:
Mix all ingredients together. If consistency is too sticky, add more protein. If consistency is too dry, add more honey. Roll dough into balls and place on parchment paper or saran wrap. Add a chocolate chip to the top of the balls. Place in the freezer for 30 minutes. Enjoy!

Recipe yields roughly 5 balls
Nutrition Facts:
Serving size, 1 ball
Calories: 82 calories
Fat: 3.6 g
Carbs: 8 g
Protein:5.4 g

Banana Protein Cookies

banana protein cookies

Looking for an afternoon pick-me-up or quick breakfast alternative? My banana protein cookies are a healthy and tasty meal on the go. The ingredients are simple and you can whip these up in just 15-20 minutes.

Ingredients:
• 2 ripe bananas
• 1 1/2 – 2 cups of oats
• 2 scoops vanilla protein powder
(I use ProSupps TC-F Isolate Protein – only 90 calories, 0 carbs, and 20 g protein per scoop!)

Instructions: Preheat oven to 350 degrees. Mash the bananas well in a mixing bowl. Add protein, then oats. Add more until desired consistency is reached. Form into balls and place on cookie sheet. Bake for 15 minutes. Cooking time my vary. This recipe yields 10-12 cookies.

cookie mixture

cookie sheet

Nutrition Facts:
Per Cookie
Calories – 99
Carbohydrates – 17 grams
Fat – 1.5 grams
Protein – 7 grams

Reaching Your Goals – In Fitness & in Life

I was doing some thinking this morning while watching the Olympics – I realized that what you are trying to accomplish with your fitness goals is no different than what an athlete works towards. In order for each to be successful it takes the right mindset and lots of preparation.

As a former dancer, I sometimes forget that not everyone knows what it feels like to be “all in.” To eat, sleep, breathe for a goal. To go after something letting go of all preconceived notions, defeat, hurt and FEAR. Yes, that awful word “fear” is the only thing that keeps us from reaching our goals. Why does the figure skater fall? Because for that one split second before takeoff, she doubted herself and tensed up with fear. Why do we not reach our fitness/weight loss goals? Because for that one split second before we decide what to order at a restaurant or before we are supposed to do cardio, we doubt ourselves, our progress, and our abilities. We slip into patterns, bad habits. He/she who succeeds is the one who is able to break the pattern, break the bad habits.

I have watched both athletes and clients alike hold back because of fear of success rather than welcoming it with open arms. I have had clients quit just when they have started to make a break through. I have watched athletes change their own plans that they had worked on for years. What goes on inside your head is the only thing that can change this. No one trainer, coach, diet, book, or therapist can do this for you – it’s all YOU. Whether you are striving for a gold medal, to lose 100 lbs or 10 lbs.

How do we let go of fear? One word comes to mind – TRUST. #1 is trusting yourself and your amazing abilities as a human being. #2 is trusting and confiding in your advisors, family, trainers, coaches, etc. #3 is communicating to those whom you trust with your goals and how they can help you achieve them.

If it were easy everyone would have a gold medal – and everyone would be in shape. I have news for you: It’s NOT easy!

The moral here: If it is something that you truly want, it is a goal – anything else is just a wish. Life is short so if you have a goal what are you waiting for? Is fear keeping you from going “all in?” For once in your life put 100% into yourself – I promise you will not fail.

XOXO,

Nikol©Nikol Klein Beach Stretch

Valentine’s Day Sweetheart Workout

This month’s print and click workouts will get you looking your best for your sweetheart for Valentine’s Day! There are three separate workouts that I recommend spreading out throughout the week.

Workout #1 is for the core.

Valentines Day Ab Workout

Workout #2 is for the legs.

Valentine's Day Leg WorkoutWorkout #3 is for the full body!

valentine's day sweetheartHappy Valentine’s Day and enjoy your workouts! Join me on my Facebook page Nikol Klein Fitness for more daily workouts.

Plant Fusion Protein Review

A few weeks ago my favorite brand of plant based supplements, Vega, had a product recall. This left me in a state of shock as not only was I completely out of my favorite supplements, but I could not purchase any since the shelves were cleared at my local Whole Foods stores. You may think that this is no big deal but as a girl who is on a strict bodybuilding program, I drink this stuff three times per day – I had to find an alternative and fast.

plantfusionsamples

I looked at the ingredients in many of the other plant based protein powders and was not impressed. They either had too many carbohydrates, too much sodium, or simply not enough grams of protein per serving. On the bottom shelf I came across a protein called Plant Fusion. After carefully studying the macros and Amino Acids profile I decided to pick some up and give it a try. The flavor that was in stock? Cookies and Cream. Sounded like a great alternative to the boring vanilla and chocolate I had been drinking at the time.

When I got home and opened the container, I couldn’t believe how smooth the consistency of the powder was compared to the other plant based protein I had tried. This meant that it would mix well and it did! The flavor was good too – although the Cookies and Cream did not taste like Cookies and Cream, it was a nice chocolate flavor that I would have no problem drinking multiple times per day.

protein

The next time that I went to Whole Foods I decided to try another flavor – vanilla. (yes, Vega still wasn’t in stock) This flavor was great as well. Plant Fusion was awesome to send me samples of the other flavors as well and I have to say, all of them are fabulous. This protein is easily digestible and doesn’t leave you feeling bloated or gassy like some plant based protein will. Check out the nutrition facts and amino profile in the picture below!

bcaa

After weeks of using Plant Fusion, I have made the decision to continue using it in place of Vega. Now only does it taste just as good but it is a better price point too! Afterall, drinking three of these shakes a day gets a bit pricey and if I can save $20 per tub, that’s a plus. Give this stuff a try. Go to plantfusion.net or check out your closest natural foods store to see if they have it in stock.

Fabletics Fitness Wear Review

Fabletics Nikol Klein

This is a review of Fabletics, a new fitness clothing subscription website founded by the designers at Just Fab in collaboration with Kate Hudson. Fabletics is an innovative, high quality line of activewear that fits your budget. For a low monthly fee of $49.95 per month, you receive an outfit of your choosing from the website look-book. Styles and colors change monthly! Check out the price comparison below:

I received an offer to represent Kate Hudson’s new fitness line, Fabletics, a few months ago before it launched. I must admit that I was a bit skeptical at first as the products had not even been released – how did I know if they would fit? I anxiously awaited my first shipment of samples and more detailed information about the company!

price comparison fabletics

I received my first shipment of samples a few weeks before the new line launched. I received the Nadi Leggings in black and the Oula Tank in Lemon, a BPA free reusable water bottle, and towel. Now here’s what you all are really dying to know – how did everything fit, quality, etc?

• The Nadi Leggings were very big on my petite frame but the quality of the fabric was superb! The waist band came all the way up to my bust line and the legs were too long- clearly these weren’t the pants for me and I would be sending them back. In exchange, they sent me the Lima Capris…one word, amazing! The Lima Capris are just the right thickness, rise, and fit. The minute I put them on I didn’t want to take them off – this is definitely hard to say about a lot of workout pants!

• The Oula Tank is nothing special – lightweight, thin, comfortable, and fits well. If I were to spend money on a top from the Fabletics line, this definitely wouldn’t be the one. I would instead choose the Coro Tank which is amazing! The Coro tank reminds me of the Lululemon Power Y tank – in fact, if you place the two side by side they look like the same product. Believe it or not, I actually like the fit of Fabletics Coro better as it is not ridiculously tight at the shelf bra liner and is more form fitting throughout the body.

Overall, I think that Fabletics is a great new athletic line and of course, I am happy to represent them as one of the Fabletics Masters! Here is an over view of what I feel the pros and cons are:

Pros: Quality of the fabric is soft and feels good. Price point fits any budget. Customer service is superb. Perfect fit guarantee so returns/exchanges are free.

Cons: Sizing is tough to gauge and every item seems to fit differently. Colors are a bit muted and bland (reminds me of the Gap’s color palette).

Are you looking forward to giving Fabletics a try? I know I can’t wait to place my next order. Here is a link to receive your first order (a top and bottom) for just $25!! >> http://www.fabletics.com/invite/16843321/  <<

Fabletics Special Offer