Monday, April 19, 2021

Smart Shopping - Here Is What Lexi At Tonicity Fit Has to Say

One of the hardest parts of getting back on track with your eating is cutting bad habits and eating “healthy foods”. What are healthy foods? Is a protein bar for a meal healthy? Should you cut out protein or add in more veggies? Is “smart popcorn” a good alternative? Trainers get questions like these often. I want to talk about the best way to shop and know without question that what you're eating is OK.

My first tip for smart shopping is when you walk into the grocery store, you should be full. What do I mean by that? I mean NEVER go to the supermarket on an empty stomach. You will buy whatever you're craving and if you're starting a new health kick, you may be craving unhealthy items. So, try to go after a meal or eat a healthy snack before shopping.

 The next rule for healthy shopping is planning. I suggest walking into the grocery store with a list in hand and your meals mapped out in your mind. It’s ok to not know every item you’re going to buy, but try to have a general idea. I personally get a lot of meal inspiration from healthy food accounts on instagram or Pinterest! 

After you’ve checked everything off your list, the best and most important thing to do is shop the perimeter. Avoid going up and down every aisle because you will be tempted by all the processed foods in the middle of the store. It is better to start shopping at the edges of the grocery store. Why? Because on the perimeter is all natural fresh produce, fresh meats and cheeses, milk and eggs and other great protein options. The middle is full of temptations and “healthy snacks'', but they are not fresh and more than likely processed foods. 

My last tip is to bring reusable bags. Not only is this great for the environment, but it also puts a limit on how much you can buy. You have to fit the food you buy into those reusable bags so you aren't taking dozens of plastic bags full of junk home. 

I hope these tips help so you are able to shop smart and feel good about the food you are bringing home to your family and putting into your body!  

About Lexi Heckman:  

Lexi Heckman is a certified personal trainer at  Tonicity Fit Personal training Studio in West Chester.  Lexi has a strong love for health and wellness as well as helping others. She has worked within the fitness industry for 5+ years. Working as a recreation attendant, teaching fitness classes and later becoming a facilities supervisor and team leader. She found her love for fitness while working at the recreation center at West Chester University. There she changed her major to reflect that passion and recently completed her undergraduate degree.

To learn more about Lexi, Click Here.

Monday, April 5, 2021

Start Your Morning With These Protein Banana Pancakes!


What better way to start your morning with a stack of warm pancakes? While it's great to treat yourself, we found a pancake recipe that's both delicious and great for your body! Check out these healthy protein banana pancakes that will surely become a staple in your breakfast routine:


*makes 1 serving (approx. 4 pancakes)*

1 egg

1 banana, mashed

1 scoop of your favorite protein powder 

1 tbs oats 

1 tsp vanilla extract

In a bowl, mix together all ingredients. Feel free to blend it for extra mixing (optional). Heat your griddle, and start cooking! Add your favorite toppings and they're ready to eat. These pancakes cook faster than your typical flour pancakes, so try keeping the heat low and check often! Enjoy :)