Calorie Banana

How to Quit Smoking

How to Quit Smoking
05 Oct

Whenever I ponder the question of how to quit smoking, I think about these 2 scenes in this old Robin Williams movie. I guess it’s a misnomer to call it a Robin Williams movie since he only played a bit part and I don’t think he was even credited for it. Anyway, in the movie Robin Williams plays one of the main character’s former shrink. I say former shrink because he lost his license to practice for having improper relations with a client.

The main character wants to quit smoking and RW’s character gives him this advice:

There are two kinds of people in the world. There are smokers and there are non-smokers, pick which one you want to be, and then be that.

Later in the movie, the main character (why can’t I remember his name?) goes to interview someone who has had a tracheotomy. While he’s interviewing the person, the guy with the tracheotomy lights up a cigarette and takes a puff from his throat hole. That’s when the main character says “I think I’ve just decided to quit”.

That’s it in a nutshell. Smoking is a conscious decision. You decided that you wanted to start smoking, for whatever reason, and now you feel like you can’t stop. I’m here to tell you, the answer to the question of how to quit smoking lies within you, all you have to do is activate it and use the help of an aid like TBX-Free.

When I quit smoking, I just decided to quit and that was it. I went cold turkey.

This may not work for everyone, actually, I know it doesn’t work for everyone but the key is that you have to be committed to the end result. Decide that you want to quit smoking, or decide that you want to be a non-smoker and just be that.

If you need some additional motivation, try taking up running or swimming or some other aerobic exercise. You’ll notice just how much capacity you’ve lost to smoking in the beginning, but as time goes on, you’ll notice that you’ve been able to recover some if not a lot of your former breathing capacity.

I feel that nothing will really help you quit like the feeling of not being able to breathe. That’s how you quit smoking.

I’m not one of these people that goes around telling you how much damage you’re doing to your body, how you’re more prone to get all kinds of cancer and so on.

You know all of that, and yet you still chose to smoke.

I won’t try to make a financial argument either. Everyone knows how much cigarettes are taxed and how expensive cigarettes are. Yet people continue to smoke. I think they can price cigarettes at $15 a pack and people will still smoke. I won’t even try to argue the whole stench of the matter. These are all things you know and have decided to live with.

Just remember that all it takes is for you to make the conscious decision to quit smoking. The road may be bumpy. You may need to quit hanging around certain people, or going certain places, but in the long run, in my opinion, the benefits far outweigh the costs.

Quitting smoking was one of the best decisions I ever made. I don’t regret making that decision one bit.

How do you quit smoking? You decide that you want to quit. “You decide” is the operative phrase there.


30 Sep

It’s time to say goodbye to summer and hello to fun fall fashion trends. Things won’t be changing that drastically though if you’re anything like us, it’s yoga pants and compression leggings year round. While working out in the summer is great, there’s nothing quite like going for a jog on a crisp fall morning. Your health, fitness and style are our ma, n priorities!

Goodbye Running Shorts, Hello Yoga Pants & Compression Leggings

The start of a new season is the perfect excuse to re-vamp your wardrobe. It may be cliché, but looking great means feeling great. Going shopping for new workout attire can completely change your outlook on fitness and create a new sense of motivation that you may have been losing towards the end of summer.

Fall Fashion Must-Haves

  • Compression Leggings – Let’s be honest, leggings are AMAZING. They’re so comfortable and easy to pair with anything. You can dress them down for a workout or dress them up for a night out with the girls. Try them in a sleek black or go bold with some mesh cutouts and floral patterns.
  • Capri/Crop Leggings – It’s true, leggings come in all shapes, sizes and styles. Mix it up with some cute and fun capri cropped leggings. Throw on your favorite Nikes and hoodie and you’re good to go.
  • Fleece Headbands/Ear Warmers – These are great for keeping your ears warm during the fall and winter months if you’re working out outside.
  • Running Gloves – These will really come in handy this fall (pun intended), they are meant for keeping your hands from getting too cold when exposed to the cool air. There’s nothing worse than trying to workout with freezing cold hands.
  • Fitted & Fancy Sports Bras – Fancy sports bras are totally trending. You can ditch the drab standard ones and trade them in for  criss-cross back, daring mesh or fun neon styles.
  • Graphic Tees & Tanks – Yes it’s getting cold, but you can still throw on an awesome graphic tee or tank underneath your jacket. Choose one with a motivational quote/saying or something funny like “Sore Today Strong Tomorrow” and “Do it for Taco Tuesdays.”
  • Over-sized Slouchy Sweaters – Whether you’re working out or just lounging around, everyone should have that go-to big comfy sweater in their closet.
  • Crop Sweaters & Sweatshirts – Crop tops have made a comeback. Pairing some high-waisted leggings and a cropped sweater is a cute and functional fall outfit. Another great option are those cute sweaters with the back cut outs so you can show off your cute new sports bras!
  • Lightweight Compression Jackets – Great for jogging, these lightweight jackets will keep you warm without slowing you down.
  • Fall Workout Hairstyles – Suns out buns out! Buns are the cutest little trend. Throw your hair up in a half bun, two space buns or a big message bun right on top of your head. If you’re putting your hair up, make sure to throw on one of those fleece headbands!
  • Shoes – For support and efficiency, tennis shoes, lifting shoes, Gravity Defyer Shoes, or running shoes are the most practical for working out. That being said, they don’t have to be boring! Find some pretty fall colors or new styles that you’ve never thought of trying before to spice up or tie together your whole outfit!

Whether you like sticking to cool fall colors or you’re trying to brighten up your workout wardrobe with fun neon colors, hopefully we’ve provided you with a wide variety of the trendy must-haves for fall fitness.


11 Sep

It’s that time of year again! Welcome to the season where there’s football on every weekend. Enjoy this time surrounded by family and friends with delicious (and healthy)  snacks in your hands and in your belly while you’re cheering on your favorite team. We’re here to help you get the best out of this football season. Whether you’re entertaining a large crowd or it’s a football party of one, here are some awesome snack suggestions that are sure to be a touchdown!

While football season can be the perfect time to chow down on yummy carb-loaded snacks, it’s important that you don’t make the big game a reason to get all bloated with excess fat, sodium and high calorie foods/drinks. It is possible to have great game day treats without completely falling off the fitness wagon.

Check Out These Healthy Snacks!

Since in our opinion, the party snack is just as important as the game itself, we’ve made a list of healthy alternatives to the classic favorites.

  • healthy football party snacksSweet Potato Fries – Rich in fiber, magnesium, and potassium, sweet potatoes aren’t just tasty, they’re great for your health. For a quick and easy side,  slice up your potatoes, toss them in some olive oil with your favorite spices/seasonings and pop them in the oven to bake up nice and crispy. Not only will you be filling your tummy with a delicious treat, but you’ll also be giving your body many reasons to thank you.



  • healthy football party snacksTurkey Burger Sliders – Turkey can be a great alternative to red meat. It’s extremely lean while still remaining juicy and delicious. You can grill up some these patties and top them with your favorite burger toppings. Stick it between a whole wheat bun or go full on protein style and wrap it in lettuce. Yum, we’re getting hungry just thinking about it!




  • healthy football party snacksSpicy Popcorn – Crowds always love this low-calorie, popular snack. It’s fancy and satisfying, and has just the right amount of kick to keep your taste buds awake and focused on the game. Adding a touch of pepper, chili powder, cumin, and other spices turns a classic snack into the ultimate party food. Whether you decide to buy popcorn that’s already been popped  or you pop the kernels yourself, you’ll be able to enjoy this delicious and easy savory snack without derailing your fitness goals.



  • healthy football party snacksRice Krispy Treats – We all deserve a sweet treat every now and then. You’re probably wondering how rice krispy treats can be healthy they’re dairy-free, gluten-free and perfect for vegans. Prepare with your favorite nut butter for a punch of protein, but be mindful of guests with nut allergies. Drizzle or dip in some dark chocolate for a little extra decadence.  You can make this treat into different fun shapes and sizes (our favorite are the little football or heart shaped ones), and it’s also a great way to get your kids in the kitchen with you to help.



  • healthy football party snacksBaked Chicken Wings –Chicken wings are a staple during football season. Don’t give up this tasty snack, just adapt it to make it healthy too. Instead of frying the wings in all that grease, bake them in the oven to get that delicious crunchy outside and juicy inside without the added fat. Season or smother your wings with your favorite sauce or spices. Ditch the calories, not the flavor!




  • healthy football party snacksLighter Jalapeño Popper Dip – De-construct a classic game day appetizer into the main event. This dip pairs great with just about anything. Dip fresh veggies, pita chips, or spread onto some thin baguette slices. Making this with a low fat cream cheese and plain low fat Greek yogurt eliminates calories and fat without compromising on flavor. Throw in some spicy jalapeños and green chilies for a kick and bake it in the oven with a few bread crumbs and cheddar cheese sprinkled on top for that added crunch and richness.


All of these mouthwatering snacks are intended to keep you on track and replace high-calorie snacks usually found during football season. So, whether it’s simply for Monday night football or the highly anticipated Super Bowl, choose the best snacks and drinks to keep you looking and feeling your best.


11 Sep

Are you worried about missing your gym sessions while traveling? Well, who says you have to skip your workout because you’ll be on the move? You can stay fit without feeling too guilty about eating and enjoying your delicious travel foods. Since staying fit is a criterion for good health, you can try out these training tactics and Hotel HIIT even if your hotel doesn’t have a gym.

What’s the Big Deal with Keeping Fit?

Traveling is a time to unwind and relax, but that doesn’t mean you have to neglect the hard work you’ve put in to your fitness goals. When you allow yourself to just “enjoy the moment” and flow with new cuisines, parties, and relaxation, there’s the assumption that you’ll forget to pay attention to your body and give it the required training and exercises to keep it in shape. So why is it important to keep up some type of workout routine while you’re traveling?

  • When your body is fit, you experience reduced levels of stress.
  • Exercises improve your energy level.
  • The right foods and a healthy diet (most of the time) will keep you from experiencing the sluggish crash or crazy cravings when you’re trying to enjoy your vacation.
  • Most of all, life is good when your body is happy.

How to Turn Your Hotel Room To a Gym

If your hotel doesn’t offer a fitness center, don’t panic! The beautiful part of turning your room into a private gym is that all you need is your body and some ground space for a great workout. Who ever said your body had to depend on a gym? People who like to make excuses, that’s who!

The Hotel HIIT

This high-intensity-interval-training involves intense exercises that allow you burn fat at a faster rate. How does it work? You engage in a variety of exercises for 20-30 minutes with a series of 15-30 seconds intervals in between. This repeated burst of exercises and short breaks speed up your heart rates and keep your entire body active for a good amount of time.

Here are some exercises you can try out during your HIIT:

  • Squats
  • Lunges
  • Mountain Climbers
  • Crunches
  • Planks
  • High Knees
  • Push Ups
  • Jump Squats
  • Leg Lifts
  • Burpees

For example, to create a hotel HIIT workout with the above ten exercises, you can do a 1 minute plank and then have a 30-second break. Repeat this process with each of the other exercises. Push yourself, but try not to overdo it. This type of workout is beneficial for all fitness levels, but it’s important to listen to your body and find balance with this training pattern.  Keep your stopwatch on if you like, and if possible, wear a fitbit to monitor your heart rate and track your progress.

Don’t Skip the Fun

While it’s important to focus on your health and fitness, you shouldn’t let it take over your vacation or traveling experiences. Eat as healthy as you can, especially foods rich in protein, fruits, and vegetables, but give yourself a break and leave room to indulge on new local foods and drinks. Try not to get too carried away with those liquid calories. Keep yourself hydrated. Take walks, go hiking, use bikes when going to new places, choose the stairs instead of elevators, and just live your life. You can always enjoy the best of your health when you don’t forget to love yourself and give your body what it deserves. Don’t be reckless just because you’re traveling. Who knows, you may just find the boost you’ve been needing to kick your fitness goals into high gear.


11 Sep

Building up and toning your legs is not easy. Any bodybuilder or fitness enthusiast will tell you that leg day is, by far, the toughest training day of the week. If you are looking to help tone legs and add size and definition to them, you must be willing to put in the hard work whilst training.

People often make the mistake of avoiding leg training completely, either through fear of gaining too much size, or simply because of the dreaded leg DOMS they will likely experience the following few days. If your legs are lagging in comparison with the rest of your physique however, there are things you can do to tone legs and bring them up. If your leg training is lacking, take a look at the following exercises to tone your legs and you’ll soon be on the right track.

Walking Lunges

Leg Day Exercises

Walking lunges are fantastic exercises for targeting the legs and the glute (butt) muscles. Walking lunges can be done pretty much anywhere, they’re simple to perform, and they work incredibly well. Begin by standing with your left leg forwards and your right leg back behind you. You should then slowly bend both of your knees until they form 90 degree angles. Your right knee behind you, should now be grazing the ground. Slowly stand up and return back to the initial starting position. Now, switch legs and repeat the process again, but with opposite legs. Aim for 8 lunges per leg.

Bodyweight Squats

Leg Day Exercises

Squats are great for people looking to tone legs and build a shapely booty in the process. They also target the quads, hamstrings, and even the calves as well. To perform bodyweight squats, begin by standing up straight with your feet wider than shoulder width apart. Keeping your head up straight, cross your arms so that your right palm is on your left shoulder, and your left palm is on your right shoulder. Now, slowly squat down until your knees form a 90 degree angle. Hold for a second, and slowly stand back up, making sure to keep your head up. Repeat for your desired amount of reps.

Laying Leg Circles

Leg Day Exercises

For people looking to target the hamstrings, the butt, and the quadriceps, this is the perfect exercise. Simply lay down on the ground, ideally on a mat, with your palms facing the floor and your arms by your sides. Next, pointing your toes into the air, lift your right foot and slowly rotate it, as if you were trying to draw a circle on the ceiling with your foot. Be sure not to move your hips.  Switch between clockwise and anti-clockwise and continue for as many full circles as possible. Once you reach failure, switch legs and repeat again.

So there you go, just three of the many, many exercises you can perform to help tone legs and build up your lower body. If you wish to learn more about leg training, or have any tips, be sure to sign-up for our newsletter and connect with us on Instagram.


11 Sep

Time is arguably the most precious commodity of all, yet for many, it is a luxury that very few are blessed with. No matter how organized we try to be, we still find the minutes ticking by far too quickly, and ourselves constantly struggling to find the time to do everything we intended on doing. For people looking to stay in shape, this is a real problem but there is always a solution. Below we’ll be taking a look at a few ways for busy people to balance their work and workout routines.

Exercise on your break –

If you’re at work and are looking to find the time to exercise, why not work out on your lunch break? If you have a gym nearby you could call in for a quick 20 minute session, shower, and head back to the office. Alternatively you could find a quiet spot and could perform your own bodyweight circuit. Most people find themselves bored on their lunch breaks anyway, so why not get a quick workout in instead of sitting around doing nothing?

Prep your meals –

This isn’t technically directly related to working out, but it is certainly related to staying in shape and balancing a work and workout routine. If you struggle to find the time to train, why not prep your meals for the week on a weekend? By prepping healthy meals that can be re-heated at home or at work, you save time on your lunch break, so, as mentioned above, you have more time to exercise. You also have healthy meals ready to be eaten, which is a huge bonus.

Create a simple workout plan –

Another great tip for people looking to get in shape when they’re busy is to create a simple workout plan. It should be nothing too fancy or complex, and ideally should be based upon bodyweight exercises so you don’t need any equipment, or a gym to perform the exercises. An example could be:

  •         Push ups – 4 x 20
  •         Crunches – 4 x 20
  •         Bodyweight squats – 4 x 10
  •         Lunges – 3 x 10 per leg
  •         Knee raises – 3 x 20 per leg
  •         Plank – 1 minute

Find the time –

Finally, this last tip may sound a little harsh, but it is the truth. People claim they don’t have the time to exercise, when in reality they do, they just choose to do other things. If you have work to do then of course the work needs doing, but you could always wake up slightly earlier and squeeze a workout in, or train later in the evening. If you are truly serious about getting in shape, you will always find the time to train, it’s that simple.



11 Sep

Easy Moves to Get You Up and Off Your Cushions

On days where you’re tired and feel you deserve a break, there is literally nothing better than getting your feet up on the sofa, kicking back, and relaxing in front of the TV for the night. If however, the aforementioned scenario sounds like your typical evening routine, you could be at risk of being classed as a couch potato.

Couch potatoes spend far too much time leading a sedentary life, they often eat the wrong foods, and they don’t get anywhere near enough exercise. Needless to say, their waistlines expand on a daily basis, and their health suffers hugely. If your workout motivation is non-existent, take a look at the following exercise guide, as we will now provide you with some simple exercises you can perform in the comfort of your own home.

Push Ups

push upsPush ups are some of the best exercises you could ever wish for in regards to building up your chest. Push ups target your pectoral muscles, as well as your deltoids, your core, and your triceps. What’s more, if you adjust your arm placement and bring your hands closer together, you can place an even greater emphasis on developing your triceps. You can do them pretty much anywhere, including your own front room. For those with weak wrists, use push up grips to lessen stress.

To perform push ups:

  • Begin by getting down into a plank position
  • Place your palms slightly wider than shoulder-width, and straighten your arms so that they are now fully extended.
  • Slowly lower your chest downwards by bending your arms, until your elbows form a 90 degree angle.
  • Try to get your chest as low to the ground as possible, hold for a second until you feel a deep stretch in your chest, and return to the starting position.
  • Perform 4 sets of 10 – 15 reps in total

Knee Raises

knee raisesFor those looking for workout motivation to help them lose weight, knee raises are ideal as they’re a great form of cardio.

To perform knee raises:

  • Begin by standing up straight and engaging your core.
  • Next, hold your palms out in front of you so that they face the floor, roughly at chest height.
  • Then, as quickly as you can, try to bring your right knee, and then your left knee, into the air so that you touch your palms.
  • Perform 4 rounds of as many knee raises as possible in one minute, so a total of 4 minutes.

Bodyweight Squats

bodyweight squatsSquats do not need to be performed in a gym, with a heavy barbell. You can actually perform squats with just your own bodyweight for resistance. Bodyweight squats are great compound exercises that work multiple muscle groups in your legs, whilst burning calories in the process. For the couch potato, they are also ideal because again, they can be done anywhere, with no equipment needed.

To perform bodyweight squats:

  • Start off by finding a small open space and stand with your feet slightly wider than shoulder width, with your toes pointing to 11 and 1 on an imaginary clock face.
  • Stand up straight, keep your head up, cross your arms and place your right palm on your left shoulder, and your left palm on your right shoulder, and slowly bend your knees and squat down, keeping your head straight as you do.
  • Squat as low as you can, hold for a second, and return to the starting position.
  • Perform a total of 4 sets of 10 reps.