There seems to be a time around 3 p.m. most weekdays when the energy tank falls dangerously close to empty, and the only feasible options are downing a carafe of coffee or face-planting on the keyboard. There’s a third option, though—and it’s quite tasty: Nosh on some strategic snacks to bring back that alert, energized state of mind.

“Any time you go longer than four to five hours without eating, the body’s energy levels can crash significantly,” says Lisa Moskovitz, R.D. “Having a nutrient-rich snack that’s low in sugar and saturated fat will ensure your body has the fuel to keep going so you can easily complete all of your daily tasks.”

And that fuel isn’t going to come from the candy bowl. Eating carbs (read: sugar) alone is a ticket to the rollercoaster spike of pep followed by the crash that feels worse than if you had face-planted. But since fat and protein slow the rate at which carbs are absorbed by the body, adding them to the mix will lead to a steadier lift in blood sugar levels, says Bonnie Taub-Dix, R.D., author of Read It Before You Eat It. Translation: a smoother, crash-free lift in energy.

This list of snacks is perfect for both bringing to work and running errands, and each has a trifecta of nutrients to keep you going harder, better, faster, stronger—even when the toughest slump hits.

1. Trail Mix

When you toss mixed nuts together with dried fruit (and even bits of dark chocolate), you’ve got an easy-to-tote snack—and one of Taub-Dix’s top recommendations. Experiment with these trail mix recipes and see which one provides the tastiest, longest-lasting boost.

2. Quinoa

With 8 grams of protein per cup (including all nine essential amino acids) and a healthy dose of iron,quinoa is a solid snack choice when you’re running low on fuel. How do you make a grain portable, though? Whip up Cheese and Vegetable Quinoa Bites, Quinoa Egg Muffins, or, for a sweet treat, Cranberry Quinoa Muffins.

3. Apple or Banana with Peanut Butter

The world became a better place when companies started selling nut butters in single-serving, squeeze pouches. (OK, slight exaggeration.) Take an equally easy grab-and-go fruit like an apple or banana along for the ride, and when an energy emergency strikes, rip open the PB, smear it on, and all will be okay. And delicious.

4. Popcorn

Get poppin’ to put some pep back in your step. Air-pop some kernels and use a light hand with the toppings to keep the calorie count low—Moskovitz suggests using just a little olive oil (one teaspoon for two cups). We also love using coconut oil.

5. Cheese Kebabs

While most cheese has 6 to 7 grams of protein per ounce, gruyère outshines the bunch with 8.5 grams. There’s the protein and fat, now add tomatoes or grapes for carbs. Make it fun to eat by spearing cubes of cheese and cherry tomatoes or grapes on toothpicks and storing them in a plastic container. Proof, once again, that you can never go wrong with cheese.

6. Ants on a Log

This snack may be a favorite among the playground crowd, but there’s no reason adults can’t enjoy it too. To jog your memory: It’s peanut butter inside of a celery stick with a few raisins on top. Easy, cute, and #TBT-worthy. For more mature taste buds, try almond butter with dried cranberries or cashew butter with dried cherries.

7. Sweet Potato Smoothie

When you think of energizing sips, you probably think of coffee, soda, and energy drinks. But whipping up a smoothie is a quick and easy way to give yourself a jolt without hitting the caffeine. One of Taub-Dix’s favorites is a sweet potato smoothie: Combine 1/2 medium baked potato, 1/2 cup plain Greek yogurt, 1/2 banana (or 1/2 cup berries), 2 teaspoons cocoa powder, and 3 ice cubes in a blender and mix until smooth. Or follow Moskovitz’s easy-peasy recipe: Blend 6 ounces Greek yogurt with 1 cup fresh fruit and 1 tablespoon peanut butter. Pour into a mason jar for effortless portability.

8. Veggies and Hummus

Thanks to individual-serving cups, hummus can be an anywhere, anytime snack. Dunk veggies like carrot sticks and sliced bell pepper and jicama for a nutritious kick that’ll keep you going all the way to dinnertime.

9. Chicken, Hummus, and Veggie Lettuce Wrap

Hummus isn’t just for dipping! Spread some on a large lettuce leaf and top with 2 slices of deli turkey, 1/4 cup chopped cooked chicken breast (from dinner last night or canned), shredded carrots, and thin cucumber slices, then roll it up. Add some avocado slices for extra flavor and those all-important healthy fats.

10. Spicy Roasted Chickpeas

Spice up your life (and your day) with this ridiculously easy recipe. Simply season rinsed and drained chickpeas with olive oil, salt, and cayenne pepper, and throw them in a 450-degree oven for about 15 minutes.

11. Hard-Boiled Egg

Talk about an egg-cellent snack! Eggs pack plenty of protein as well as the vitamins needed for the body to produce energy such as thiamin, riboflavin, folate, B12, and B6 —plus the hard-boiled version is easy to make in advance, store, and reach for as needed.

12. Almonds

We named ‘em a Greatist Superfood for a reason: Almonds are good-for-you bites that’ll help replenish energy stores thanks to their protein and fiber content. They also provide magnesium, a mineral that helps produce energy—research suggests that the bodies of people with deficiencies need to work harder, which means you wear out faster . 

13. Pinwheels

The fun-sized version of a wrap, pinwheels are easy, little snacks that can also help boost your energy. Try layering two slices of deli turkey and two slices of cheese in a whole-wheat tortilla, roll it up, then slice as thinly as you desire. Add any veggies you like since it never hurts to get more in.

14. Dry-Roasted Edamame

If the only time you nosh on these green-colored beans is when you hit up your favorite sushi spot, you’re missing out on some energy-boosting benefits that can be used on the reg thanks to dry-roasted varieties. Just pop for a pick-me-up from the protein, magnesium, and iron, which helps transport oxygen to cells, where it’s used to release energy.

15. No-Bake Energy Bites

Take your pick from nostalgic peanut butter and jelly, gourmet cranberry pistachio, and treat-yo’self sugar cookie (for real!). In any flavor, these balls filled with goodness will snap you out of the worst slow-mo moment.

16. KIND Bars

Though they’re hands-down one of the most convenient snacks, bars get a bad rap—in part because they can have crazy-high sugar contents and chem lab ingredients. But KIND keeps it real—er, natural—and comes in low-sugar, high-fiber, and high-protein options. Plus with flavors like Cashew & Ginger Spice, Maple Glazed Pecan & Sea Salt, and Thai Sweet Chili, you’ll look forward to snack time.

17. Pepitas

These green pumpkin seed kernels are small, mighty—more protein per ounce than almonds plus more iron and magnesium than most nuts—and totally delicious.

18. Cheese and Whole-Grain Crackers

For an easy, portion-controlled snack, slice up a mini Babybel cheese round and serve the wedges on top of whole-grain crackers, suggests Taub-Dix.

19. Whole-Grain Cereal

Most of us have had cereal for dinner, so why not snack on it as well? (Though we recommend not doing both in the same day.) Bag up a serving of a high-fiber brand such as Fiber One or Total, and it’ll keep that blood sugar—and energy—strong and steady.

http://greatist.com/eat/portable-energy-boosting-snacks

Kettlebells are all bells, no whistles. Resembling a mini bowling ball with a handle, kettlebells are greatfor cardio, strength, and flexibility training   . Start by picking up the weight of your choice—women usually grab between eight and 16 kg weights, while men go for 16 to 32 kg, though these weights vary depending on the exercises of choice. (No harm in starting low and working your way up!) Reps and sets will depend on intensity and fitness levels, for most of these moves, we recommend aiming for 3-5 sets of 10-30 reps with good form. (We suggest starting with a trainer or kettlebell aficionado to make sure everything’s kosher). Ready to rock? Let’s give these kettlebells a swing, snatch, or clean!

1. Russian Kettlebell Swing
Targets: Shoulders, back, hips, glutes, legs
Level: Beginner
How to: To do the perfect kettlebell swing, stand up straight, with feet a bit wider than hip-distance apart. Grab the handle with both hands, keeping the palms face down and arms in front of the body. Maintain a slight bend to the knee and drive the hips back, lowering the body—but not too low (this isn't a squat!). Then, in a fluid motion, explosively drive the hips forward while swinging the kettlebell, keeping the glutes and core engaged. Remember: The motion should come from the hips, not the arms, as the body returns to standing. Lower the weight back down between the legs and keep this swinging motion going for 12 to 15 reps.

2. Single-Arm Kettlebell Swing
Targets: Shoulders, back, hips, glutes, legs
Level: Beginner-Intermediate
How to: This movement is just like the two-handed swing, but uses one hand at a time. Swing the kettlebell up with one arm, but still swing the other arm to help drive momentum. Alternate hands when the kettlebell is behind the legs; aim for 10 to 12 reps with each arm.

3. Two-Arm Kettlebell Row
Targets: Back, arms, shoulders
Level: Beginner-Intermediate
How to: Grab two kettlebells for this one. (Double the pleasure, double the fun, right?) Place them in front of the feet and bend the knees slightly. Next, bend over to grab both kettlebells and pull them towards the stomach, keeping the elbows close to the body and  the back straight. Lower the weights, repeat for 12 to 15 reps max, feel like a champ.

4. Kettlebell Figure-8

Targets: Arms, back, abs
Level: Intermediate
How to: Looking to impress a certain someone at the gym? Then try this: Start with legs a bit wider than hip-width distance apart, and lower yourself into a quarter-squat position. (Keep that back straight and chest up!) Grab the kettlebell with the left hand and swing it around the outside of the left leg and then back between the legs. Next, pass the kettlebell to the right hand and swing it around the outside of the right leg. Keep this motion going, similar to the classic basketball drill! Can you do a minute straight? (Be sure to switch directions half-way through!) 

5. Kettlebell Goblet Squat
Targets: Legs, glutes, back
Level: Intermediate
How to: What’s a squat without a kettlebell in hand? Stand up straight, holding the kettlebell in front of the chest with both hands, keeping the elbows close to the body. Start squatting by driving the heels into the ground and pushing the hips back until the thighs are parallel to the ground or just below. Return to standing, and repeat for 15-20 reps (or more!) Just remember: quality over quantity!

6. Kettlebell High Pull
Targets: Shoulders, arms, glutes, legs
Level: Intermediate
How to: Turn those toes out 45 degrees with feet a bit wider than shoulder-width apart. Place the kettlebell on the ground between both legs and begin to squat while keeping the core engaged, and grip the kettlebell handle with one hand. Then, using force from the hips, push through the heels to rise to standing, pulling the kettlebell upwards while the elbow drives up. Lower back down and switch arms. Shoot for 10 to 12 for each arm.

7. Kettlebell Lunge Press
Targets: Shoulders, back, arms, abs, glutes, legs
Level: Intermediate
How to: Here’s a new way to spice up those lunges. Stand up straight while holding the kettlebell in front of the chest with two hands, arms bent and palms facing each other. Lunge forward with one leg while raising the kettlebell overhead (raise the roof!). Return to standing while returning the kettlebell to the chest. Try for 10-15 reps on each leg.

8. Kettlebell Sumo High-Pull
Targets: Back, legs, shoulders, arms
Level: Intermediate
How to: We promise no wrestling is involved. Start with the kettlebell between the feet, set a bit wider than hip-distance apart. Grab onto the handle with both hands with the knees bent and hips back. Then,pull the kettlebell to the shoulders while the knees straighten and elbows rise. Remember: The force is coming mostly from the hips, the arms pulling at the very end. Keeping the core engaged the whole time, move the weight back down by the ground and repeat for 12-15 reps.

9. Kettlebell Russian Twist
Targets: Abs, obliques
Level: Intermediate
How to: Forget crunches. Sit with the legs bent and feet flat on the floor, about hip-distance apart. Hold the kettlebell with both hands at the chest, and then lean back to a 45 degree angle. Here’s the fun part:Rotate the torso from left to right by twisting at the waist and swinging the kettlebell across the body. See how many you can do, with perfect form of course! 

10. Kettlebell Windmill
Targets: Shoulders, back, abs, obliques, hips
Level: Advanced
How to: Hold the kettlebell in the right hand and angle the feet 45 degrees away from the right arm.Raise the kettlebell overhead, lock the arm, and keep your eyes on the weight (which will help keep the shoulders aligned!). Shift your weight onto the right leg and begin bending forward at the waist. Keep the right arm extended overhead as the body bends forward and the left arm is pointed toward the ground. (For all you yogis out there, this should feel similar to triangle pose.) Lift back up slowly, staying in control. Repeat for 6 to 8 reps on each side.

11. Single-Arm Kettlebell Floor Press
Targets: Chest, arms, core
Level: Intermediate
How to: Lie on the ground with your legs straight. (Nope, it’s not time for savasana!) Grab a kettlebell by your side and, with the palm facing in, press the weight straight up while rotating the wrist (so the palms face the feet). Bring the kettlebell back down to the starting position, and repeat for 6 to 8 reps.

12. Kettlebell Slingshot
Targets: Back, arms, abs, obliques
Level: Intermediate
How to: No rocks or rubber bands required for this move. Keep feet shoulder-width apart, and hold the kettlebell in front of the body, arms extended at chest level. Swing the kettlebell behind the back with one hand, then reach back with the opposite hand to grab it, swinging the kettlebell to the front of the body. Continue round 'n round for 8-12 reps, then switch directions!

13. Side Step Kettlebell Swing
Targets: Legs, glutes, back
Level: Intermediate-Advanced
How to: This move is like a traveling kettlebell swing—now we’re going places! Grab a kettlebell and start with the basic two-handed swing (see move No. 1). When the bell is down between the feet, step the right foot out to the right; then, when the bell is up, bring the left foot to meet the right (so the legs come together). Keep side-steppin' your way to the right (10 to 15 steps), then head on back the other way, leading with the left foot.

14. Kettlebell Deadlift
Targets: Legs, glutes, arms, back, abs
Level: Intermediate-Advanced
How to: Who says you need a barbell to deadlift? Stand with the kettlebell between the feet on the floor. Squat down and grab a hold of the handle with both hands while the back remains flat. Engage the core, tighten those glutes, and keep the arms extended as the body rises on up, kettlebell and all! Aim for 12 to 15 reps, maintaining proper form throughout.

15. Kettlebell Clean
Targets: Legs, butt, back
Level: Advanced
How to: Start with the kettlebell between the feet. Begin to swing upwards: Shrug the shoulders, pulling the body and 'bell up to the shoulder. The 'bell should end in the “rack” position: resting on the forearm, which is tucked close to the body, the fist at your chest. Bring the weight back down to the floor and repeat for 10 to 15 reps.

16. Two-Arm Kettlebell Military Press
Targets: Shoulders, arms, back
Level: Advanced
How to: Made it through move the kettlebell clean without breaking a sweat? Grab two kettlebells and clean them to the “rack” position. Then, press the kettlebells up while leaning forward at the waist so the weights are positioned behind the head. Bring them back down to the shoulders and continue pressing for 10 to 20 reps, depending on the weight you’re pushin’. 

17. Single-Arm Kettlebell Split Jerk
Targets: Shoulders, chest, back, legs
Level: Advanced
How to: Start by cleaning the kettlebell to the shoulder, finishing with the palm facing front. Next, bend the knees and press the kettlebell overhead while jumping into a split jerk position. (Stay steady!) Return to standing while the kettlebell remains overhead, and then lower the weight. Aaand repeat! Shoot for 4 to 6 on each side for starters.

18. Single-Arm Kettlebell Snatch
Targets: Shoulders, chest, back
Level: Advanced
How to: Start with a kettlebell between the feet with the knees bent. Then, explode up onto your toes, pulling the kettlebell until it reaches the chest with the elbow tucked in. From there, bring the weight overhead (hold on tight!). Then bring it back down close to the ground—that’s one rep; try for 6 to 8!

19. Kettlebell Power Plank With Row
Targets: Abs, arms, back
Level: Intermediate/advanced
How to: Think of this move as the fancy plank. Start in a plank position, but with hands grasping two kettlebell handles. Then, lift one kettlebell up so it reaches the hip— remember to keep the elbow in! Lower back down and repeat with the opposite arm. Do 6 to 8 on each side, or until you feel the burn!

20. Kettlebell Half Get-Up
Targets: Abs, arms, back
Level: Intermediate-Advanced
How to: It’s time to get low. Lie down on your back with legs straight out. Extend the right arm straight up, kettlebell in hand. Next, bend the left knee and begin to rise, with the left arm keeping the body propped up. Feel the abs burn? You’re doing things right! Sit all the way up, then carefully return to starting position. Knock out 8 to 10 reps per side if you’re up for the challenge.

21. Kettlebell Push-Up
Targets: Chest, arms, back
Level: Intermediate/advanced
How to: This move is simply a push-up, but with kettlebells included! Grab hold of each handle in the usual start position, then lower the body before pushing back up. It’ll definitely feel challenging with those hands on handles rather than on the floor! Shoot for 10-15 reps.

22. Kettlebell Push-Up With Row

Targets: Chest, arms, back
Level: Advanced
How to: Let’s take this push-up up a notch! Begin in a push-up position with the right arm holding the kettlebell. Perform a push-up and, at the top, lift the right elbow by squeezing the shoulder blades together with the weight about six inches behind the body. Then return back to the starting push-up position, pushin’ for 5 to 8 reps with each arm. Kettlebells are a great way to spice up the usual lifting routine. As with traditional strength training, two days a week is a great place to start—but don’t hesitate to weave those kettlebells into the standard weightlifting routine (dumbbells, bodyweight exercises, and cardio included!). Just remember to give each muscle group a break (48 hours should usually do it), and don’t forget to try these out with a trainer before swingin’ solo. Using proper form is key for a workout that’s safe, effective, and fun!

Come and experience fun and workout: Gold's Gym is introducing Belly Dance Class with Allen on Thursdays 8:30am-9:30am starting Nov.6.

WHAT IS BELLY DANCE?

This class is designed to increase your heart rate and keep it pumping for 50 non-

stop minutes! Start with a warm-up, immediately get into a bellydance groove that 

gets that heart pumping, and then we kick it up a notch with jumping 

movements. Bellydance is a great workout for your entire body, and when put into a 

fitness class form, you'll really work up a sweat! Major muscle groups that get used 

in bellydance are the core muscles, arms and your adductors (inner thighs) while 

moving our hips in a number of ways.