A Super Sports Drink for Superior Hydration


Body Armor Sports DrinkI’m not someone who pushes health and wellness products without ensuring they fit within my health and wellness perspective and if I personally used or tried it.  So, I was pleasantly surprised when BODYARMOR Sports Drink reached out asking if I would consider sharing information about their BODYARMOR LYTE Sports Drink and SportWater. I have used BODYARMOR Sport Drink products! And while many so called “sports drinks” are just as bad for you as drinking regular soda, BODYARMOR is different (in a good way).

First off – let me make myself clear about a few things…

Sports drinks, including BODYARMOR, contain sugar or some type of sweetener. But not all sweeteners are created equal.

Sugar is not the enemy- BUT you need to ensure that you not taking in too much sugar and getting it from the right sources.

Not everyone needs to or should be drinking hydration sports drinks on a regular basis.

Sports drinks are flavored beverages that contain carbs (usually sugar) and minerals such as sodium and potassium. Those minerals are generally referred to as electrolytes. And while many active people drink sports drinks to restore their electrolytes after each workout, they can do a lot more harm by drinking traditional high calorie, chemical laden sports drinks.

BODYARMOR Sports Drinks are different…

In their own words…



“BODYARMOR has more electrolytes, higher in vitamins and potassium, lower in sodium, contains coconut water, naturally sweetened with pure cane sugar, natural flavors and no colors from artificial sources. Other sports drinks are high in sodium, low in potassium, have artificial flavors and colors with little to no nutrients.”



  • No artificial colors
  • No artificial sweeteners! (sweetened with cane sugar, stevia and erythritol)*
  • Tastes pretty darn good
  • Natural Flavors
  • Coconut Water
  • High in Potassium and low in Sodium**
  • 20 calories per serving

*Yes, It does contain sugar/sweetener. As I mentioned earlier, if you pay attention to your overall daily carb/sugar intake, it’s not necessarily an evil thing. The amount you consume and the sources you are getting it from are key factors.

**“Potassium plays an important role in the hydration process by preventing cramping. Most traditional sports drinks use sodium as their key electrolyte. Too much sodium can cause high blood pressure and potassium helps to lower blood pressure”

Body Armor Water Personally, I love that they incorporated coconut water and with the new LYTE product,  they now offer a low calorie option. My favorite flavor if you are wondering is Blueberry Pomegranate, but they also offer Cherry Berry, Peach Mango, Orange Citrus.

This year they also introduced BODYARMOR SportWater, designed by and for athletes. I haven’t personally tried it yet, but will share my thoughts once I do.

According to their website, it has zero calories, a performance pH of 8+*  and has a wide mouth bottle – which is always a plus!

*pH is a measure of how acidic/basic water is. The range goes from 0 – 14, with 7 being neutral. The more acidic the water is, the more it can contribute to inflammation within your body, which then contributes to disease and illness. Alkaline water (above 7) can help neutralize acid in your body. Which is a good thing!

So, while not every one needs to drink sports drinks to hydrate and/or rehydrate, they can definitely help with training and recovery for those that do. And for those who have experienced that dizzy, shaky feeling during their workout that comes with low blood sugar levels, a sports drink like BODYARMOR can definitely help!

BODYARMOR Sports Drink is available as single drinks or in 6-packs at several retail locations across the U.S. including Kroger, Stop & Shop, Wegman’s, King Kullen, Food Town and ShopRite.


Disclosure: This post is brought to you by BODYARMOR. However all thoughts and opinions expressed are my own and not influenced by the brand or company.

Healthy High Protein Breakfast


Starting this week, I’m focusing on eating enough protein daily. I’ve struggled with this in the past. Mainly because it takes more effort and prep time to make healthy, good high protein meals and it’s a hell of a lot easier and faster to eat carbs (healthy kind or not).   My body responds really well when I eat enough protein and even though I know this — I still don’t always make the effort.

I remember when I was first becoming interested in health and wellness, I was going by the what the government says I should eat — guess what? I was not eating nearly enough protein to reach my goals! So I went on the hunt for better information…

How much protein do you need? 

According to many of the experts out there, you need 0.8-1.5 grams of protein per pound of body weight.  To make it even easier, use the “1 gram of protein per pound of body weight” which has been around the fitness world for decades is a fine middle-of-the-road protein intake for most people.

How Much Protein Per Day To Build Muscle, Lose Fat & Be Healthy?

Ideal Protein Intake Chart

With that in mind, I am renewing my commitment to getting enough protein daily.

Three Ingredient Protein PancakesThis morning I made a 3 ingredient pancake breakfast. While they don’t look super pretty, I assure you they were yummy with a touch of pure maple 🍁 syrup.

  • 1 Ripe, soft banana (easier to mash up)
  • Eggs (I use 2/3 eggs and then add 2 egg whites to give it a bit more volume)
  • Frozen Blueberries

Mix and mash it all together and skillet them up. Mine didn’t come out all fancy and round but they were good all the same. I also added some Kerrygold butter and a pinch of salt and pepper to give it more flavor.  (So that makes six ingredients!)

You can experiment a bit by adding in vanilla, cinnamon, or other fruit. Don’t forget to top it off with some pure maple syrup (not too much though!) and you have a healthy, high protein breakfast.

Note: The one comment I heard from others is the texture takes some getting used to. Personally, it didn’t bother me, but it’s good to keep that in mind. 

Let me know what you think by leaving a comment below.

Don’t Believe the Hype or the Memes


Dont Believe the HypeI came across this posting on FB the other day –and it came at the right time. I have been dealing with a deep tissue tear in my back and just feeling a general fatigue and lack of motivation for some of my workouts. So, after reading this – I gave myself a pep talk and said -take a break from the workouts that aren’t bringing me joy and do something else for a while. Read it and see if it helps you too…


Don’t believe the memes, don’t take the inspirational posts as gospel, don’t destroy your body to save face:

Take a rest day. Take a week off, or a month, or even half a year. Do something besides lifting, find a new hobby for a while, or volunteer somewhere to help the less fortunate. Do something to make the world a better place, and not just yourself.


Have fun for once! You don’t HAVE to go hard in the gym every day. Some of the most miserable people I’ve ever met are people who make lifting their entire life, and for what? A $10 trophy? A jug of protein and a shirt that doesn’t fit right? Is all that really worth neglecting your kids over, blowing out your knees, missing big life events or losing your job?

The reality is that most lifters will never make a liveable income solely off lifting, and to treat a hobby in a way that overtakes your life is just about the worst thing you can do for your livelihood. There is no pension at the end of your lifting career. Lifting should be FUN. If you aren’t having fun with it, why are you doing it? So your friend doesn’t send you a T-Nation article that says you’re a ween for not wanting to max every day? Who cares.

If you’re burnt out, spend a few weeks doing Bodybuilding work, or take up hiking for a few weeks. Experiment with new movements, or become a cardio bunny. Put on an extra 5-10lbs. Who. Freaking. Cares. It’s your money, your time, and your body. Do what you like with it.

I will tell you this: I bet that taking some time off will help you rekindle that fire under your butt that you had when you first got into all this. Lifting will be there when you’re ready to go again, and 200lbs will always be 200lbs.

~Brandon Morrison

Are You Being Selfish Enough When It Comes to Your Health?


I believe that the greatest gift you can give your familyI came across this blog post today: Who’s Really the Selfish One? and had to share it because it really encapsulates my perspective on how important my own health and fitness is to me and it totally aligns with the reason I even have my blog.  Taking care of yourself is not selfish! I hear too many parents in my area say they are too busy to exercise, they put their children’s needs way ahead of their own health needs and put themselves at the very bottom of their very long/never ending priority list.

My blog, Live Fit and Sore, emphasizes the importance of taking care of yourself no matter your circumstances…

  1. Most of us go through life thinking It could never happen to us.  Whatever that It is — but guess what? It does and has happened to people all around you. Cancer is affecting younger people more and more. We all know a few people who have suffered heart attacks at an early age. Name an illness or disease – I’m almost positive you will find people your age who have had to face it.  Research shows people fare better against a whole host of illnesses if they are in shape and relatively healthy.  And it goes without saying, you can’t take care of others properly if you aren’t taking care of yourself.
  2. What message and lesson do you want your kids to learn? I love that my kids understand that my fitness and health is a priority to me. I want them to grown up understanding that no matter how busy and hectic our life gets, I find time to workout. They also see me meeting great people and how the experience enriches my life. I want the same for them. I want them to know that you don’t have to get ‘old’ and become just a ‘parent’. I’m very proud of being their mom, but I am still a viable, important person who deserves time to take care of myself. I want them to think leading an active and fit life is normal as they grow and have families of their own. You don’t lose your person status when you become a parent —

This was one of the closing paragraphs of the blog post that I think we all need to consider: “Picture yourself twenty or thirty years from now. Are you happily playing with your grandkids and enjoying your life independently, or are you stuck on the couch or scooter, too achy and out of shape to enjoy this beautiful world and those in it?”

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Dogs are Awesome: Their Amazing Health Benefits


Dogs are Awesome: Their Amazing Health BenefitsDogs are amazing and awesome

Last night, I watched this video: A dog’s remarkable journey to find a home: A distance of 6,455 miles doesn’t begin to measure the journey one dog made to join a team and find a family (video below) and I literally sat there crying for a few minutes after the video was over. What a special bond some dogs develop with their people. But even more than the companionship and love they give, dogs are good for your overall health.

Here are just a few of the many benefits:

  • Dogs are heart healthy According to the British Journal of Medicine, dog owners tend to have lower cholesterol, lower blood pressure, fewer heart attacks, and have fewer medical problems than those without pets.
  • Dogs help boost your mood Hanging out with your pooch can make you more calm and raises your brain’s levels of dopamine and serotonin, the mood chemicals in your body!
  • Dogs get you moving Dog owners tend to exercise more by taking walks and running around with their doggies.
  • Dogs help boost kids’ immune systems According to Science Daily, kids who grow up with dogs have fewer allergies and are less likely to have eczema. They also are exposed to more dirt!
  • Dogs teach responsibility and commitment Caring for a dog is a major commitment and requires patience. It’s a 24/7, 365 day commitment.
  • They can detect health issues In addition to sniffing out cancer, dogs can also be trained to identify seizures, severe allergies, and other health issues.

Shannen Doherty Says Her German Shepherd Was The First To Detect Her Cancer


Dogs are Awesome

And while not directly related to health, but definitely affects a person’s overall well-being: DOGS REALLY CAN TELL IF SOMEONE IS A BAD PERSON

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Dog quote

Help! The Digital World is Taking Over Our Lives


I rarely watch videos from start to end when they are more than a few min long, but the other day this one: Simon Sinek speaking about Millennials in the workplace of today, caught my attention and has really stuck with me. I have had to learn how to manage millennials and work with them in my day to day life. They are definitely a different generation than the GenX I am a part of.

Simon brings up so many good points about why they are the way they are — but his points don’t only apply to the Millennial generation. So many of us are addicted to our devices. We don’t leave home without them, we sit down at the table with them right beside us, we bring them to meetings – we are attached to these devices night and day. I remember having to sit for Jury Duty and the first thing I thought –WTF I can’t bring my phone or iPad while I wait? What am I going to do?? (I ended up running into an old friend and we chatted the time away and I wasn’t chosen so I got to leave early – so it all worked out.)



I went to Wegmans earlier this week and after watching this video, I stood in line and purposely left my phone at my side but what did I see all around me? Everyone else was on their phones waiting for their lane to checkout. Sinek is so spot on – we are losing the moments of connection, the moments that lead to an idea, innovation. We are so busy looking down at our phones, we miss out on all the opportunities to connect with others – known and unknown.  We need to look up more. I’m not in the camp that devices are evil – but they have all but taken over our lives. We are rarely disconnected, our kids are viewing celebrity lives through filtered lenses, heck, we see our own community through filters.  It does affect people –good and bad.

I wonder how hard it would be for all of us to do a digital cleanse? Maybe it would do us all good especially now that Trump will be in office soon and with him, comes a lot of propaganda, fake news and sensationalism.

Have you done a digital cleanse? Let me know —

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Do Not Confuse Motion with Progress

There’s No Escaping Getting Older


Carrie Fisher quoteAs if hearing about George Michael’s passing wasn’t enough, now Carrie Fisher has died too. If you grew up in the 80’s, like I did, you have noticed that many of our childhood heroes and iconic figures are dying. Nancy Reagan, Prince, Bowie, Ali to name a few. I wonder if this is the beginning of our generation starting to feel old…

Carrie Fisher was Princess Leia in Star Wars- and if you know my family, Scotty’s favorite thing is STAR WARS. Beyond that, she was an author, comedienne and lent her voice to help to remove the stigma of mental illness- sharing that she was bi-polar.  It’s no secret she had led a pretty hard life  — and it eventually catches up to you, I guess.

It’s another reason why taking care of ourselves is so important. We aren’t spring chickens anymore. We can’t pass for kids in our 20s. We are getting old.  Just last night, Scott and I hit up the new MGM Casino at the National Harbor for his birthday. As we were walking into the casino, with our IDs ready for inspection, what happens? The security guard says – Ma’am you can go on through. No ID check, no humor me and look at the damn thing, nothing and he added a Ma’am to boot. What’s next?  Reading glasses!!!??

I realize there is no escaping getting older, so why do I, like so many others. fear it or live in constant denial that it’s happening? I don’t have an answer, but here are some articles to read for insight…

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Just Enjoy Today

Parenting: Does It Ever Get Easier?


It’s no secret that I’m not the tallest person — I’m around 5’3. Scotty, my husband, is 6’3. I figured when we had kids that they would most likely be taller than me. So, while it’s not a surprise that HB is now taller – there is a milestone moment in parenting when it hits you  – your baby is now grown up. I had that moment recently and my super tall husband had to point it out —

Parenting: It Never Gets EasierWe were shopping at a local sports store and I couldn’t reach something –so I asked HB to get it for me and sure enough, she reached up and got it with no problem. It was not a noticeable moment for me – do you know how many times I have to ask someone to get something for me? I can’t count that high — short people are used to asking for help.  But Scotty – well he strolled by and asked “Did you just ask HB to get something up high for you?”  That was the moment when I realized it had happened. My first born child is growing up. Can we make time stop?

As much as I love who she is now, I wish I had that time back when she was a baby. I would have been less nervous with her and enjoyed the time more. Life really does happen so quickly and before you know it – they are up and grown and your roles change. Circle of life, I suppose. Parenting – it never gets easy – what’s hard just changes.

Other thoughts around Parenting

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Scotty posted this to my Facebook wall recently to let me know I’m not alone. I was once asked by a friend, “Does your husband know you are moving out?” after he saw my car.

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Challenging Times Lead to Empowering Lessons

Light Therapy for the Winter Blues


Light Therapy for the Winter BluesThe holidays are such an interesting time of the year. It’s the most wonderful time of the year – or so we are told – but is it? I find that for many people, myself included it’s a tough time of year. High expectations, over indulgence, missing family – it can all add up to being depressed. Not to mention the winter blues start to hit.

A few years ago my doctor suggested I buy a light therapy lamp. Each year about this time, I start to feel the effects of winter starting creeping up and I have to start using the lamp again. It’s hard to believe, but 30-45 minutes each day really does make a difference. Here’s a little bit of info from the Mayo Clinic about choosing light therapy box: Seasonal affective disorder (SAD)

When using it, you have to keep an open mind when trying out light therapy. I have it on desk at the office and people stop me often and ask about it. Some are skeptical and aren’t shy in sharing their thoughts. But the thing is – I really do feel better after using it. Even if it’s all in my head (science proves otherwise)- who cares…

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Get out of your comfort zone.

Kindness Benefits the Mind and Body


It should go without saying, but it’s more important than ever to look for ways to help each other out in our own neighborhoods and globally. Look for ways to lift each other up when possible -even if its simply a kind word and approach things with the best intentions. And, sometimes we need to remind ourselves that most people in our lives try to act with the best intentions even if they annoy us. And above all — BE KIND. Kindness Matters always. 

Health Benefits of Kindness

Kindness Benefits the Mind and BodyDid you know there is scientific research that proves being kind and generous is actually good for your health? When you do something that makes you feel good, your body makes Oxytocin, which then releases nitric oxide which dilates your blood vessels and reduces your blood pressure!

Research has also shown a link between being kind and your body releasing dopamine, which helps with your mood and aids in giving you a sense of euphoria and eases anxiety.

Here’s some good info on Why Being Kind is Good for your Health to drive the point home even more…

On a related note, I do not share much related to religion here, however, this was a story and a lesson about kindness and support that should resonate with us all, especially now as we are seeing an increase in hate crimes and mean spirited politics…


“Let me tell you the secret of Judaism. When you warm other people’s hearts, you remain warm yourself. When you seek to support, encourage and inspire others; then you discover support, encouragement and inspiration in your own life as well. That, my friends, is “Judaism 101”.”

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