1/2 cup Thorne Chocolate Protein Powder (or any vanilla/peanut butter flavor powder)
1/4 cup coconut oil, melted
1/4 cup maple syrup (or liquid sweetener)
1 1/2 cups chocolate chips, divided
Instructions
Mix together the almond flour, protein powder, coconut oil, and maple syrup in a bowl. Add in ½ cup of chocolate chips and mix again to combine.
Line a small baking sheet or large plate with parchment paper, then place the cookie dough mixture on top of the parchment paper. Spread and flatten the mixture with your hands to form a large piece of cookie dough bark.
Melt the remaining 1 cup of chocolate chips, then pour the melted chocolate over the cookie dough bark. Spread the chocolate into an even layer, then place the bark in the freezer for at least one hour.
When ready to eat, remove the protein cookie dough bark from the freezer and either cut or break into large pieces. Enjoy right away and store leftover bark in the freezer for later!
If you’ve ever wondered how much your feet impact your overall movement and health, let me share a personal story that completely changed my perspective.
How It All Started
In 2015, I started training for my first half-Ironman. As a former swimmer, I felt confident in the water but knew I needed to focus on running and cycling to prepare for the event. So, I poured most of my energy into those areas, sidelining strength training and recovery in the process.
Everything seemed fine until I developed IT Band Syndrome—and let me tell you, OUCH. It’s a sharp, nagging pain on the outer part of your knee that can make every stride or pedal stroke feel impossible. Despite this, I pushed through and successfully completed my first half-Ironman in Chattanooga, TN.
But afterwards, I knew I couldn’t ignore the pain any longer. I needed to find the root cause.
What I Discovered
After working with specialists and diving into my own research, I found the culprit: my big toe. Yes, my big toe! It wasn’t functioning properly, which meant that every stride during running and push-off during cycling was compromised. To avoid the pain, I began overusing my hips, which threw off my entire movement pattern and left my knee taking the brunt of the impact.
This experience taught me the hard way just how crucial foot mechanics are to moving pain-free and efficiently.
Enter Toe Spacers
Several years ago, I discovered toe spacers, and they’ve been a game-changer for me ever since. These simple tools help realign your toes, allowing your feet to function as they’re supposed to. By improving toe alignment and strengthening the small muscles in my feet, I’ve seen incredible improvements in my stride, posture, and overall movement.
I’m still on my first pair—they’re durable and travel everywhere with me. They’ve become a non-negotiable part of my recovery and daily routine.
Why Toe Spacers Matter
Your feet are your foundation, and when they’re out of alignment, it can create a chain reaction of issues up your body. Whether you’re an athlete or someone who just wants to move better, toe spacers can help:
Alleviate foot pain and discomfort.
Prevent issues like bunions and plantar fasciitis.
Improve balance, stability, and alignment.
If this resonates with you, I highly recommend trying Spacer Mobility’s Toe Spacers. They’re an investment in your movement and long-term health.
Ready to Take the Step?
You can find the toe spacers now at Definition Fitness! Plus, they are HSA/FSA approved! As always, I’m here to answer any questions or help you get started.
We have just started carrying some exciting new products, including creatine—a supplement that’s been generating a lot of buzz for good reason. Whether you’re considering adding it to your routine or just curious about its benefits, let’s break it down so you can decide if it’s the right fit for you.
What Is Creatine?
Creatine is a naturally occurring compound found in your muscles and brain. It plays a crucial role in producing energy during high-intensity, short-duration activities like sprinting, weightlifting, or even climbing stairs.
Why Consider Creatine?
Short-Term Benefits:
Boosts energy for workouts by replenishing ATP (your body’s energy currency).
Enhances strength and power, making it easier to push through that last rep or set.
Improves hydration within your muscles, which can lead to better performance and recovery.
Long-Term Benefits:
Supports muscle retention and bone density, which is especially important as we age.
Enhances brain health and cognitive function by providing energy to brain cells.
May help with healthy aging by preserving lean muscle mass and reducing fatigue.
Is Creatine Just for Men? Absolutely Not!
For a long time, creatine was seen as something only male athletes used, but the research is clear: it’s equally beneficial for women. In fact, women often benefit even more from creatine because of its potential to help maintain strength, support hormonal balance, and improve recovery. It’s a fantastic addition to any fitness or wellness routine.
Is It Right for You?
Creatine is safe, well-researched, and effective for most people. If you’re looking to:
Gain strength and muscle,
Improve endurance and energy, or
Support brain health and aging,
it might be worth considering. As always, it’s a good idea to consult with your healthcare provider if you have specific health concerns.
How to Use Creatine
Creatine is easy to incorporate into your daily routine. Start with 3-5 grams a day, mixed into water, a smoothie, or your favorite beverage. There’s no need for a “loading phase”—just consistency over time to see the benefits.
If you’re curious to try it, we carry Thorne’s creatine, a high-quality, pure option that’s backed by science. Feel free to reach out with any questions or stop by [insert where it’s available] to grab yours.
Here are 2 bodyweight work outs to get you and the family through Thanksgiving! First one is curtsey of Mhardy and the second is from Melissa- enjoy!
Warm-up:
1) World’s greatest stretch – 2 x 4 (EA side)
2) 90/90’s – 2 x 6 (EA side)
3) Hand release push-ups – 1 x 6-10
4) Jump squats – 1 x 6-10
Workout 1:
Round 1: Complete 2-3 rounds
– Reverse lunge x 8-10 (EA side)
– Single leg glute bridge x 8-10 (EA side)
– Tempo push-ups x 6-10
Rest: 2-5 minutes
Round 2: Complete 2-3 rounds
– Alternating lunge jumps x 5-10 (EA side)
– Chair dips x 6-10
– Shoulder taps x 10-20
Rest: 2-5 minutes
Round 3: Complete 2-3 rounds
– Sit-ups x 10-20
– Hollow body rocker x 10-30 seconds
– Dead bug x 10-20
Workout 2:
Complete a “ladder” starting with 10 reps of each exercise, then dropping the reps to 9 on the second round, drop to 8 on the third, and so on until you complete the final round with 1 rep of each exercise.
I hope you’ve been working on standing up without hands! Here is a video to help mobilize your hips and then stand from the ground….
WORKOUT #3: Descending Ladder
Complete 10 reps of each exercise, then repeat performing 9 reps, continuing through until you reach round 10 performing 1 rep of each exercise. Good luck!
While the cats away, the mice will play…… Not today! I can’t leave you without some kind of challenge or homework to do! First, keep working on your ability to stand up off the ground without using your hands. In addition, try sitting or standing from your dining room or office chair on 1 leg. Attempting a couple of these a day will make these significantly easier in the gym.
EVERYDAY MOVEMENT TO WAKE AND WARM YOU UP:
WORKOUT #1: The Backpack Workout
Fill a backpack with some books or sweatshirts. This will be your weight for the workout.
Complete 3 Rounds:
15 Backpack Squats
10 X Woodchops per side (squat and swing bag up and across your shoulder)
15 Tricept extensions (lifting bag behind then overhead)
30 wall sit with bag on thighs
30 second Plank with bag strapped to back or front of body
Make good on your New Year’s Resolutions with the guidance and support you need through February. Complete your daily and weekly challenges and watch these tasks become habit. Real behavior change is what will lead to real health change. Join us!
For the entire month of February, your challenge will be to complete:
21 push ups a day
21 squats a day
Walk or Run 21 miles per week, which equals roughly 43,000 steps
Complete the 21 minute guided stretch video once a week
Track your food everyday on a food tracking app
Answer 1 reflection question each week
In order to participate, you will need to download our “Trainerize” app and complete the scheduled challenges each day. Trainerize can pair with MyFitnessPal, your Apple Watch, and several other fitness and nutrition apps, which will make tracking your progress each day a breeze. I will be here to provide guidance and support, communicating with you as much as you need throughout the month.
At the end of the challenge, each participant will get a t-shirt, 2 free BEMER sessions, and be entered into a drawing for 1 FREE MONTH of the BEMER chair! Commit to better habits in February. Anyone and everyone is welcome to participate! Sign up here.
Ingredients:
