Blog & Resources
As the weather cools down and we start spending more time indoors, it’s important to make sure we’re still getting all the nutrients we need to stay healthy. That’s where superfoods come in! Superfoods are packed with vitamins, minerals, and antioxidants that help boost our immune system, improve our mood, and keep our bodies functioning…
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Cut off the crust remove all the bad stuff and enjoy our signature PB&J smoothie!! Made to order in house The IF Way. Nutrish & delish!! 1 cup frozen mixed berries 1 tablespoon PB2 1 scoop vanilla whey protein 1 tablespoon rolled oats 1 cup unsweetened vanilla almond milk Calories: 271 Protein: 24.5g Carbs: 15g…
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Feeling guilty about that giant ice cream sundae you enjoyed at your niece’s birthday party? Don’t beat yourself up! It takes a lot of calories—3,500—to gain a pound of body fat. So, don’t dwell on that little splurge. It’s about what you do the next day and the day after that’s really important—so don’t stay…
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So delish and nutrish!! Hop aboard the Pineapple Express blended up The IF Way in house to order! 1 scoop vanilla whey protein ½ cup diced frozen pineapple ¼ banana 1 cup unsweetened vanilla almond milk ½ cup ice Calories: 218 Protein: 25g Carbs: 19g Fat: 5g
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Warm, comforting, and perfect for chilly days – this pumpkin coconut stew is sure to please! Filled with delicious fall flavors, this hearty dish is perfect for a cozy night in. Ingredients 1 pound pumpkin, butternut squash, or acorn squash, halved, peeled and seeds removed 2 cloves of garlic, peeled and minced 1 large thumb-sized pieces…
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We at Individual Fitness are excited to announce that we have won Best of the 603 for best gym/fitness center 2022! This is a huge honor and we would like to thank all of our clients, team, friends and family for their support. Best of the 603 showcases and celebrates the New Hampshire businesses, people, and places…
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Turtle Smoothie 1 scoop chocolate protein ¾ unsweetened vanilla almond milk 1 tsp sugar-free chocolate syrup 2 tbsp chopped pecans 1 tsp fat-free caramel syrup 1 tsp cocoa powder 1 tsp maple syrup 1 tsp vanilla 1 cup ice Calories 293 Protein: 28 g Carbs: 19g Fat 9g
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It is no secret that as we age, it becomes increasingly more difficult to find the motivation to exercise. Let’s face it, exercising can be a drag. It’s hard to find the motivation to get up and move when you’d rather just stay in your comfortable clothes on the couch. We become busier with work…
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Is this a delicious Vanilla Frappe from the ice cream stand? NOPE, it’s our IFD of the week a cool 188 Calories, Protein: 29g, Carbs: 9g, Fat: 3.4g ORDER UP!! 1 scoop vanilla whey protein ½ cup unsweetened vanilla almond milk ¼ cup fat free cottage cheese 1 tsp vanilla extract 1 tsp vanilla bean paste…
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1 scoop chocolate whey protein ¼ medium banana 1 cup cold coffee 1 heaping tsp. espresso powder (optional) 1 cup ice to blend (optional) Nutritional Info: Calories: 221 Protein: 23 g Carbs: 28.4 g Fat: 2.3 g
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