Hydro Inertia Training With The Surge

16426277_1342033315848549_6104887067993813124_n  As a trainer, I know the importance of adding various stability work to build on our proprioceptive abilities. Challenging our natural movements with The Surge® is a great way to accomplish this, so you can imagine how thrilled I was to be awarded the opportunity to try it out for myself.

What is The Surge??

 

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The Surge is a portable piece of training equipment that uses water to create dynamic resistance, which will effectively challenge every part of your body as it works to stabilize the moving water.

It can be used in a variety of manners and is extremely versatile.  You can go light or add more water (see chart below) to take things up a notch.  However, you should be aware that you’ll want to lighten your load due to the added challenge of the moving water.

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As mentioned, there are a variety of ways to use The Surge. The dual vertical and horizontal handles open up a whole slew of possibilities.  You can do anything from deadlifting to jump squats.

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In addition to these traits, The Surge also comes in two different sizes.   The more compact 3.0 is great for core and upper body work.

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This is definitely a great addition to my arsenal of training tools.  I look forward to using this in my work with clients and within my own training plans.  It’s going to get a lot of use.

Have you heard of The Surge?  Do you see how it can benefit your training sessions?

If you’d like to learn more go to www.hedstromfitness.com/sweatpink.

If you’ve seen enough and want to buy your own Surge go to the link use code 💗SPHF25 to save 25% off your order.

 

 

 

 

 

 

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Product/Workout Review: BOSU Trainer

Disclaimer: this post was sponsored by BOSU but all opinions expressed are my own. I truly appreciate all of the brands that support the Fit Approach (Sweat Pink) community.

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A few weeks ago I was awarded the opportunity to work with Fit Approach and BOSU for the #BOSUStrong challenge/campaign.  During that time I was able to incorporate the BOSU trainer into my fitness routine as well as follow the workouts provided by BOSU Fitness.

One of the things I like most about the BOSU is its versatility and ability to be used with nearly any workout routine.  Additionally, a quick google search can provide you with many great examples of moves that can be used to strengthen, tone, and balance your body, but if you’re short on search time you can also use the DVD that comes with the purchase of one of these trainers.

One of my favorite workouts in the 4 in 1 Complete Body Workout DVD was the Total Body Workout.  It’s easy to follow and works everything from your legs to your core.

It includes moves like the side squat (pictured above), side squats with standard squats (pictured below),

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and side squats with a twist (also pictured below). There were also side squats with a double hop in between, but we missed those in the shots.

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It was followed up by marching in place on the BOSU and then step ups onto the BOSU with a march or jog (see below)
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Next up was one legged balance with a raised leg.  The routine was then repeated to go back to marching in place, stepping up to march and then balance on the opposite leg.

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Core work came next with a few crunches that really put emphasis on drawing up with the core and extending back with the spine.

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Side bends (below) were next and they also focused on full engagement of the core.

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After the side bend sequence there was the side balance (two versions) with raised legs–I chose to do the modified with forearm support (not pictured). It was immediately followed by a full side stretch with a two arm reach or a one arm reach with forearm support. This side sequence was repeated for both sides.

Segment 2 began with forward lunges onto the BOSU (see picture below).  After completion of a few lunges it switched to step ups all the way to the opposite side of the BOSU and added in another set of lunges followed by more step ups until I was centered on the BOSU.

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The next motion was a sequence of a few side squats with alternation back and forth between sides.

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The sequence repeated for a while until it dropped down to double side squats and then single side squats (with punch) while alternating between sides.  The pace built as the number of squats between side steps decreased.

Up next we took it to the floor with rocking planks.  These took a lot of work in both the upper body and the core. It’s a challenging move, but can be modified if you bring yourself to your knees.

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Unfortunately, I wasn’t able to photograph the remainder of the workout (my personal photographer of a hubby was far to busy) , but the remainder of the workout was still fun.

The side planks went right into push-ups (choice of modified or standard and were followed up by a stretch very similar to child’s pose.

In short the workout closed up with BOSU bicycle crunches (always a killer) and additional core work and stretches.

Segment 3 included the following moves:

  • side step ups with knee lifts
  • compressions
  • mogul jumps
  • squats
  • squats with a jump
  • knee balance
  • core balance with rotation
  • hamstring stretch while seated on the BOSU
  • BOSU superman stretches
  • and a few additional stretches (sorry they are hard to describe)

Overall this total body workout was a blast, but I much prefer to utilize the trainer in creative ways to add a challenge to my current workout routine.

As most of my readers and followers know, I am a huge fan of at home workouts and I believe that everyone should find something that can make their at home routine more convenient.  We don’t all have access to the gym or a trainer, but having a few useful pieces of workout equipment can go a long way.

The BOSU trainer is a great addition to any home gym or any personal trainer’s collection.  It can either add an extra challenge to certain movement or make them easier by changing the depth of squatting or lunging.  I loved using the trainer for that reason.

I’ve been recovering from a running injury and it made it difficult for me to do certain squatting of lunging movements the standard way.  BUT there was something about the different levels of squatting or lunging with the BOSU that made it a little bit easier to do the movements without pain.

I definitely recommend this item to others and look forward to finding new ways to use it. I’m also super stoked to be participating in the upcoming #FitFamily challenge with my son! The new challenge begins on 10/12/15 and it focuses on how to make fitness a family affair.

Keep an eye out for more posts and reviews of the kids workouts!

Disclaimer: this post was sponsored by BOSU but all opinions expressed are my own. I truly appreciate all of the brands that support the Fit Approach (Sweat Pink) community.

Week 4, SHOW US YOUR #BOSUSTRONG! (10/5-10/9):

This week is the very last week of the #bosustrong challenge that has inspired me to workout twice a day. Before starting the challenge, my goal was to build core strength and lean out and now that we’re in the final week I plan to_keep this goal_. I couldn’t always make it _to the gym and still can’t run due to injury_ (to the gym/for a trail run/in the pool), but I still workout when I can at home!

This week we’re focusing on the things that make us BOSU Strong. Here are the 10 things that make me #BOSUStrong:

  • I am _determined__.
  • I will always do my best to inspire and uplift others.
  • I never _give up (even if it’s hard)_.
  • I do_my best to persevere_.
  • I love to__workout with my son____.
  • I am inspired to_be an example to him everyday_.
  • I love to encourage others to_to find their inner beast_.
  • I have _a strong body and mind_.
  • I am proud of _what I have accomplished___.
  • I hope to continue to achieve any goal I put in front of myself_.

My top workouts during the challenge are featured below:

I loved to use the BOSU for forward lunges and mountain climbers (see below)

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I enjoyed practicing my tree post and challenging myself with BOSU burpees. (see below)

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Connor and I had a blast doing squats together and I worked my legs and booty with BOSU side lunges.

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I fought to find my center while working my core and found relief after a tough workout with an amazing back stretch.

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And, I got creative by pairing up my BOSU with weight training and created a modified bench.  BUT, my favorite workouts by far were the ones where my little guy got involved.  Pairing up with this kiddo was my all time fave workout.

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So I want to know – are you #BOSUStrong? Copy and paste the above, fill it in and make it your own and then tag me in it and share with your friends! Let’s all be #BOSUSTRONG.

The daily prompts are below. You can also follow along HERE.

Week 4, SHOW US YOUR #BOSUSTRONG! (10/5-10/9):

(Make sure you tag @Bosu_Fitness on Instagram & @BosuFitness on Twitter):

  • Monday, 10/05: It’s #moveitmonday. Show us how you’re moving it this Monday. #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Bonus: Y’all know we love to #jumpjoymonday! Show us your BEST jump shot and tag @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad
  • Tuesday, 10/06: It’s #tempotuesday! Show us what makes you #BosuStrong! @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad
  • Bonus: It’s #triceptuesday and we want to see what makes you #BosuStrong. #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Wednesday, 10/07: Planks, planks and more planks! Plank it out and show us how you’re #BosuStrong @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad
      • Bonus: #workitwednesday, show us how you’re workin’ it this Wednesday and tag #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Thursday, 10/08: It’s #totalbodythursday. Show us your favorite total body move – the one that truly makes you feel #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Bonus: Give us a #tbt of your favorite moment of this challenge #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Friday, 10/09: #FreeFriday. Show us your #BOSUstrong! #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
    • Bonus: Happy #forearmfriday. Let’s all celebrate the final day of the challenge with dolphin pose! #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad

Notes: You do not need to own or have access to a BOSU to participate. By participating you will have a chance to win a BOSU and other fun prizes. And please, if you are using a BOSU throughout this challenge, never stand on your BOSU with the dome facing down (images or moves down on the BOSU incorrectly will not count during this challenge).

Disclaimer: this post was sponsored by BOSU but all opinions expressed are my own. I truly appreciate all of the brands that support the Fit Approach (Sweat Pink) community.

#BOSUstrong Week 3 (9/28-10/2), time to STRETCH & TONE! :

Does the #BOSUstrong challenge make you want to jump for joy too?  I know I’m having fun with it! I’ve learned new ways to incorporate the BOSU into my daily routine.  This week is all about the STRETCH & TONE!

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Week 3: My 5 fave stretches and 3 tips for toning your arms!

I can’t believe its already week 3 of the #BosuStrong challenge, time flies when  you’re having fun! Last week we focused on balance and I was proud of myself for __attempting a tree pose on the bosu_. This week its all about stretching and toning – so make sure you join in on the fun!

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Since we’re talking about stretching here are 5 of my all time favorite stretches:

  • I love to stretch my legs by doing _pigeon pose_.
  • My favorite total body stretch is_a sun salutation series_.
  • I swear when I do___hamstring streches___, it feels like_a painful reminder that I’m still not ready to run and I wish I were (darn hamstring injury)_.
  • I stretch my mind by _meditating will in corpse pose and letting go of the daily stresses.
  • I try to stretch out of my comfort zone by_trying new things and pushing myself just a little harder with each workout/stretch.

And if you’re looking for a great way to tone your _arms_, here are my fave 3 tips (tricks, advice, words of wisdom, etc):

  1. Don’t be afraid to use heavy weights and try something new!  This week I’ll try to incorporate some of my fave lifting moves with the BOSU trainer to add a whole new level of difficulty.__
  2. Get creative with the BOSU or a chair and try some tricep dips (keep an eye out on Tuesday 9/29)
  3. Fuel your body right!!  This is the most important piece of advice!  If you want those muscles to really pop you will need to dedicate more efforts in the what you’re putting into your body.

So I want to know – are you #BOSUStrong? Copy and paste the above, fill it in and make it your own and then tag me in it and share with your friends! Let’s all be #BOSUSTRONG.

The daily prompts are below. You can also follow along HERE.

Week 3, time to STRETCH & TONE!: (9/28-10/2):

(Make sure you tag @Bosu_Fitness on Instagram & @BosuFitness on Twitter):

  • Monday, 9/28: We’re starting the week with some side lunges! Show us how you work those inner and outer thighs @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad
  • Bonus: Y’all know we love to #jumpjoymonday! Show us your BEST jump shot and tag @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad

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  • Tuesday, 9/29: It’s #tempotuesday! Show us your fave body toning move @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad
  • Bonus: It’s #triceptuesday and we want to see you dip! Now drop down and give us 20 tricep dips. #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Wednesday, 9/30: Grab a partner and show us how you tone it up together! @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad
    • Bonus: #workitwednesday, show us how you’re workin’ in a good stretch this Wednesday and tag #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Thursday, 10/1: It’s #totalbodythursday. Show us your favorite total body stretch. #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Bonus: Give us a #tbt of a time when you really stretched outside of your comfort zone (feel free to get creative!) #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Friday, 10/2: #FreeFriday. Show us your favorite stretch! #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
    • Bonus: Happy #forearmfriday. Show us a move that helps you stretch and tone #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad

Notes: You do not need to own or have access to a BOSU to participate. By participating you will have a chance to win a BOSU and other fun prizes. And please, if you are using a BOSU throughout this challenge, never stand on your BOSU with the dome facing down (images or moves down on the BOSU incorrectly will not count during this challenge).

Disclaimer: this post was sponsored by BOSU but all opinions expressed are my own. I truly appreciate all of the brands that support the Fit Approach (Sweat Pink) community. 

#BOSUstrong Challenge: Week 2-Stay Balanced

Week 2: 6 ways I stay balanced

Balance: 

  • the state of having your weight spread equally so that you do not fall
  • the ability to move or to remain in a position without losing control or falling
  • a state in which different things occur in equal or proper amounts or have an equal or proper amount of importance

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If you forgot to join me last week for the #BOSUStrong challenge or just weren’t up for the cardio, make sure you join me this week as it’s all about the balance! We’re standing on one leg, lunging, and BOSU squatting our way through the week. If you’re a mom like me then I am sure you know the importance of balance in your life.

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Balance means more than just being able to stand on one leg, it also means being able to do what you love while making healthy choices at the same time. It means putting in the work and still finding time for family. Or eating those well planned meals but balancing it out with the occasional piece of chocolate cake. Or using your BOSU (workout) and workout DVDs (workout) at home when you can’t make it to the gym.

The 6 Ways I Stay Balanced:

Here are the 6 ways I stay balanced – what are yours?

  • I make time for myself by squeezing in a lunchtime workout during the work week.
  • My favorite me time is going for a long run in the crisp fall air.
  • My rule when it comes to a balanced diet is allowing some flexibility.
  • I make fitness a priority by __making it part of my family-time___.
  • When I get stressed or overwhelmed, my go to is __meditation or a long hot bath___.
  • I do __my best to prepare healthy meals and be an example for healthy living__ to help my family stay balanced.

So I want to know – are you #BOSUStrong? Copy and paste the above, fill it in and make it your own and then tag me in it and share with your friends! Let’s all be #BOSUSTRONG.

The daily prompts are below. You can also follow along HERE.

Week 2, it’s all about that BALANCE (9/21-9/25):

(Make sure you tag @Bosu_Fitness on Instagram & @BosuFitness on Twitter):

  • Monday, 9/21: Happy Monday sweaties, this week we’re all about that balance. Let’s see you stand on one leg – ready, set, GO! #BosuStrong #SweatPink #FitFamily @Bosu_Fitness @FitApproach #ad
  • Bonus: Y’all know we love to #jumpjoymonday! Show us your BEST jump shot and tag @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad
  • Tuesday, 9/22: We want to see you #dropitlikeasquat…on your BOSU or perhaps one leg? #BosuStrong #SweatPink #FitFamily @Bosu_Fitness @FitApproach #ad
  • Bonus: It’s time for #treetuesday! Show us your best tree pose. @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad
  • Wednesday, 9/23: Let’s lunge it out sweaties! #BosuStrong #SweatPink #FitFamily @Bosu_Fitness @FitApproach #ad
  •  Bonus: #workitwednesday, show us how you’re workin’ it this Wednesday and tag #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Thursday, 9/24:  It’s #totalbodythursday. Show us your favorite total body balance  move! #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Bonus: Give us a #tbt of a time when you really challenged your balance (feel free to get creative!) #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Friday, 9/25: #FreeFriday. Show us your favorite way to get your balance on! #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
    • Bonus: Happy #forearmfriday. Let’s forearm plank it out y’all! #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad

Notes: You do not need to own or have access to a BOSU to participate. By participating you will have a chance to win a BOSU and other fun prizes. And please, if you are using a BOSU throughout this challenge, never stand on your BOSU with the dome facing down (images or moves down on the BOSU incorrectly will not count during this challenge).

Disclaimer: this post was sponsored by BOSU but all opinions expressed are my own. I truly appreciate all of the brands that support the Fit Approach (Sweat Pink) community.

#BOSUstrong Challenge Starts Monday 9/14/2015!!

Today I am embarking on a 4 week challenge with BOSU and Sweat Pink to prove to the world that I am #BOSUSTRONG.
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 I will squat, mountain climb, plank, push-up, lunge, crunch, and balance my way to a stronger core and leaner body.  And I will encourage my family, fit friends, and fellow challengers to join me on this fun journey because we are one big, happy #FitFamily.

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Being #BOSUStrong is not just about movement, sweat, or even owning a BOSU, its about being a leader, an inspiration to others, and sharing my own fitness journey with others. The 5 things that make be #BOSUStrong are:

  • My strong__determination__.
  • My ability to_persevere___.
  • My love for__health and fitness__.
  • My healthy __mindset__.
  • And my _desire to help others achieve their goals_.

So I want to know – are you #BOSUStrong? Copy and paste the above, fill it in and make it your own and then tag me, @sarah_griff_fit in it and share with your friends! Let’s all be #BOSUSTRONG.

And don’t be afraid to get your family and little ones involved!  The great thing about this challenge is that anyone and everyone can participate!  I’m eager to use the BOSU to aid in my PT for my running injury (which, I’ve yet to mention on here–oops! I’ll update on that soon) and to combine with my favorite Beachbody workouts.

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As usual, little man is always eager to join me on my ventures and pretty soon he’ll be receiving his very own mini-BOSU (the BOSOsport) along with workouts geared towards kiddos. We’re lucky enough to also be participating in the #FitFamily challenge as well!

SO!! Are you ready??  Let’s get #BOSUstrong together and hustle for the muscle.

The daily prompts are below. You can also follow along HERE.

Week 1 Instagram prompts (9/14-9/18):

(Make sure you tag @Bosu_Fitness on Instagram & @BosuFitness on Twitter):

    • Monday, 9/14: It’s #MOUNTAINCLIMBMONDAY! Show us your favorite way to climb that mountain whether it be with hiking poles, in plank position or….? Tag #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Bonus: Y’all know we love to #jumpjoymonday! Show us your BEST jump shot and tag @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad
  • Tuesday, 9/15: #tempotuesday we want to see how you’re getting your heart rate up today. Tag @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad
  • Bonus: Show us your favorite tricep workout and tag #triceptuesday and #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Wednesday, 9/16: Drop down and give us some #BURPEES! Even better if you can make them #BOSUBurpees! Tag  #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Bonus: #workitwednesday, show us how you’re workin’ it this Wednesday and tag #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Thursday, 9/17: It’s #totalbodythursday. Show us your favorite total body cardio move! Tag #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Bonus: Give us a #tbt of the most brutal cardio workout you’ve ever done! Tag #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Friday, 9/18: #FreeFriday. Show us your favorite way to get your cardio on! #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
  • Bonus: Put those forearms to work. Show us your BEST cardio move for #forearmfriday. Forearm plank mountain climbers, dolphin push-ups, forearm plank toe taps…something else? Tag #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad

Notes: You do not need to own or have access to a BOSU to participate. By participating you will have a chance to win a BOSU and other fun prizes. And please, if you are using a BOSU throughout this challenge, never stand on your BOSU with the dome facing down (images or moves down on the BOSU incorrectly will not count during this challenge).

Disclaimer: this post was sponsored by BOSU but all opinions expressed are my own. I truly appreciate all of the brands that support the Fit Approach (Sweat Pink) community.

Product Review and Giveaway: Manitoba Harvest Hemp Hearts

Hello everyone!   It’s been a long while since my last post, but I’m back at it again!  I’m finally recovered after 3 weeks of being sick and actually have the energy to get back to blogging and chatting about some of my newest finds and happenings.

Disclaimer:  This is an unbiased review.  As an SPA, I am often provided with opportunities to review certain fitness/health related products.  I was not paid for my review, but did receive a free product for testing.

Recently, I was given the opportunity to try out Manitoba Harvest’s Hemp Hearts and I couldn’t have been more impressed.  I honestly didn’t even know what hemp hearts were until I received my bag, but I figured it was worth a shot since I had so thoroughly enjoyed their Hemp Pro 70.

What are hemp hearts?  To put it simply, they are raw shelled hemp seeds and nutritional powerhouses.

via ManitobaHarvest.com

  • Great tasting – Hemp Hearts have a slightly nutty taste, similar to a sunflower seed or pine nut.
  • Easy to use – Simply sprinkle Hemp Hearts on salad, cereal & yogurt, add to smoothies and recipes, or eat them straight from the package!
  • Nutritious – per 30 gram serving, Hemp Hearts contain 10 grams of plant-based protein and 10 grams of Omegas.
  • Hemp Hearts have more protein and omegas and less carbs than the same serving of chia or flax

 

Now that you know what they are and what they offer let’s get talking about taste!  I love these things!  They might look like bird food, but they pack a lot of taste and of the many seeds and mix-ins I’ve tried this might top the list.  The flavor is nutty and reminded me of crushed walnuts.  It was perfect for topping on my oatmeal, yogurt, and on peanut/cashew buttered Ezekiel bread.

Even my three year old really enjoyed them!  After his first bite I asked him if he liked them. His reply, “No.  I REALLY, REALLY like them!  They are yummy.”

In short, these little nuggets of goodness are the perfect snack food.  I’m actually eager to order up a larger bag for when I run out (they are that tasty).

My favorite way to eat them was on top of my Greek yogurt!



 Let’s get to those giveaway details!  ONE LUCKY WINNER WILL WIN A FREE BAG OF HEMP HEARTS!!  To enter you must follow the rafflecopter link and complete the following tasks:

  • follow @ManitobaHarvest on IG and Twitter
  • tweet about the giveaway
  • follow @sarah_griff_fit @manitobaharvest on IG
  • follow @SarahGriffFit on Twitter

To Enter Visit:

http://www.rafflecopter.com/rafl/display/b5cbf0ec3/?

Giveaway deadline is 3/17/15!  Be sure to get entered today!