Monthly Archives: January 2015

SuperBowl Sunday: A Weight Loss Survival Guide

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Surviving your Superbowl Party With Your Waistline Intact

superbowl food stats

This Sunday is the Superbowl (or big sports related party, depending on whether you’re into football or not) You’ll all want to cheat on your food plan.  You’ll forget all about the weight loss you’ve already had from your food choices you’ve been making.

You’ll also forget all about those well meant promises to yourself and go to town on the chicken wing platter.

As a personal trainer for 20 years now (14 years in Denver) I can tell you, it’s a sure bet that we’ll get an increase in attendance at our downtown Denver fitness studio post Superbowl.  It’s almost like Jan 1st all over again.

But I’m not going to tell you not to eat bad – in fact, I’m going to tell you HOW to eat off your plan

And you should. What do I mean by that? I mean you should eat off the plan. But here’s your 4 step strategy to eating off the plan without losing results.

superbowl kangaroosStep 1: Plan to bring something healthy to the party – call the host and offer to bring a big ol’ salad that you love making so you can help out. Either that or just bring it. Nobody’s gonna turn you away.

Step 2: Plan to get a solid workout in before you go to the party. This will boost your metabolism and make sure that the food you eat doesn’t go straight to the fat stores. Here’s a link for ya:

20 minute sample workout from Bonza Bodies on Vimeo.

Step 3: Decide On Your Targets

Here’s how it works.  You can choose either of the following:

2 bites of everything OR

one plate of your favorite choice of food that is there

After that you get to eat either the food you brought or the healthiest option at the party.  If anyone asks why you aren’t eating just punch them in the throat tell them you ate earlier that day and don’t feel hungry.  If they ask why you aren’t drinking then tell them you’re driving home and you know how the cops are on Superbowl day….. riiiiiight?

superbowl numbers

Step 4:  Focus on the game

The more you’re talking and learning the players names and betting on who has the biggest ego the less likely you’ll be to wonder if there’s any triple fried queso left over.  Enjoy the entertainment, try to pick when Katy Perry is lip syncing (hint:  it’s all the time) and see if you can spot things in the crowd that you’d only see at a superbowl game.  Like the smell of $13,000 dollar seats (and that’s before buying hot dogs and beer!)

superbowl party


I don’t care if you have to empty the sports team colored jello salad into your friends purse, you get that food out of the house.  You wouldn’t have it in there for any reason other than to celebrate the capitalist gathering that is the Bowl de la Super, so get rid of it before you find yourself exploring the fusion of turducken and 5 layer bean casserole for breakfast.

Above all, be safe and enjoy yourself.  Starting Monday, it’s back to the plan and back to the gym.  Enjoy, with this personal trainers blessing.

Be true to your goals,

Jamie Atlas

PS: Of course, I do live in Denver, one of the fittest cities in Colorado/the USA, so I may be slightly biased.

My Turning Point

By | Denver Fitness, Nutrition, Uncategorized | 2 Comments

That Moment

That Moment you WAKE UP

And realize you need a change.

We’ve All had one of the moments. We’ve all woken up and said, “No, I can’t do this anymore”. Regardless of the reason we have all said this about something in our lives.

Lynn Bruner shares that moment with us here. That moment when he realized he couldn’t continue on his current path. So instead he took the next fork in the road and found Bonza Bodies Small Group Fitness Studio, located in downtown Denver at 1800 Glenarm, and decided to participate in the Bonza Bodies 50 Day Total Body Transformation.

My Turning Point

So, I was having a bit of difficulty in finding my “turning point moment”. For those of you that aren’t sure what a turning point moment is, it is that point in time, where you realize what you’ve been doing isn’t okay anymore and you really want to change. I found my “turning point moment” while looking through some pictures and trying to find a “before” picture for last July’s Total Body Transformation with Bonza Bodies Fitness Studio (yes I procrastinated, but just a little). I managed to pull off a win during that challenge by losing 33.2 pounds and dropping 5.5% body fat, but back to my moment… So I’m looking through pictures and here are the ones that I took on a hiking trip with my brother back in 2010.


Now, beyond the easily understandable, “Whoa, is that a sweat stain?”, reaction that this picture has gotten, there it is. My moment. It happened right there, sitting on that rock and looking down at the valley. I realized at that moment I wasn’t nearly in the physical condition that I thought I was in, much less where I wanted to be. I was borderline dehydrated (genius call on the beer that you can see in the background, by the way). I really felt like if that trip had taken ten more minutes, I might’ve passed out, or had a heart attack right there. And that’s not the half of it.


This hiking adventure took place on Father’s day, near Deckers, CO, and the purpose was one that made me keenly aware of my mortality. My brother and I hiked to the top of that mountain to put my father’s ashes up there. My father died at age 58 from complications due to congestive heart failure as well as other fairly serious heart problems. In this picture I am 38 years old. At that time, my two children were 5 and 3.

At that moment, I knew I couldn’t keep doing what I had been. I was in worse shape than my father had been when he was 38, and I could clearly see where this lifestyle was taking me, if I continued on that path. I wasn’t just out of shape, I was cheating my wife and kids out of the only thing that I can give them that no one else can… me.

So here I am, sitting there, breathing hard and being mad at my dad for not doing the things that he needed to do. Then it dawns on me that neither am I. I promised myself at that moment that I was not going to keep walking down that path anymore.

Since that moment, I have been improving. Sometimes in hitches and starts, but I’ve generally been heading in the right direction. I’m currently still a good bit lighter and in a lot better physical shape than I was, and best of all, I’ve been acquiring the skills and tools necessary to make this permanent.

So, that’s the thing that keeps me going. Even when I fall down in the mud of life, I get back up and start moving in the direction I want to go. I want to enjoy my family and really be involved for as long as I can. They deserve that. They deserve… me. I deserve me.

What was your “turning point moment”?


Like what you’re reading? Feeling inspired?

Contact us at

Stay True to Your Goals

Jamie Atlas

Her Mantra? “No More Excuses”

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We ALL make excuses sometimes.

We ALL tell ourselves- “eh, I’ll get to the gym tomorrow”

We ALL should STOP making excuses for ourselves, excuses only weigh you down.

This Bonza Bodies Blog was written by a participant of the Bonza Bodies 50 Day Total Body Transformation. Excuses were taking her to a place she had never been, and like so many, had never wanted to be. Then she put aside the excuses, and took control again.

“I’m active. I love to hike, cycle, ski. I camp in the Summers, do 2-4 hikes a month on weekends, even the occasional hike or bike ride after work.  I used to get to the gym a lot too.

Then, how did I find myself 25 pounds heavier than I had always been? How was it that I, the hiker/biker/skier, found myself seeing a number on the scale I thought I’d NEVER see?

Life happened.

At least, that’s my excuse.

About a year and a half ago, I worked out all the time. I was working in Lakewood, near Red Rocks, and within walking distance from a major gym chain. I joined the Bonza Bodies Red Rocks Challenge. I changed my diet, worked out hard 3x a week, and I was in great shape!

Then I lost my job. No longer working in Lakewood, I didn’t want to drive to Red Rocks at 5:30 am. I started dating someone, and we ate out all the time. I got a new job downtown. I took the light rail in, and walked to the station from home. I wasn’t near, and didn’t drive past, a gym. My boyfriend liked me, and my body, for what it was. I had lots of excuses.

And those excuses worked. Worked in adding 25# to my frame! Worked in making my clothes tight, even going up a size here and there.  But I could still hike, my clothes hid things well.

Then I got an email from Bonza Bodies Fitness Studio in downtown Denver. “How about adding some accountability to your life? How would losing weight and getting healthy change your life? Join Bonza Bodies in our New Year challenge!”

My first thought was, “Wow, I need this.” My second thought was to be a bit embarrassed. There it was, yet another excuse not to do this for myself.

And you know what? Excuses are just that. Excuses. Getting up earlier to make it to the gym is not that hard to do; you get used to it. And hey, the light rail lets off 3 blocks away from the downtown Bonza Bodies Fitness Studio location. And sure, my job is on the other side of downtown, but it’s a nice 10 block/15 minute walk, OR there’s a convenient free bus that now picks up in front of the gym. Good food, real food, is not only easy to make, but you feel good after eating good food. And friends are supportive once they know what you’re doing. A club soda with lime is more refreshing than a glass of wine.

My excuses were all in my head. Now that I’m getting into a pattern of eating better, I sleep better. Getting up early isn’t as hard when you feel better. Clothes are already fitting better. My joints and knees don’t ache as much as they did when I fed them lots of fat and carbs.

It’s amazing how quickly you can get back into a healthy habit and feel better!”    –Jennifer Piehl

bodybuilding-motivation-pictureFeeling inspired? Want to learn more? Contact us at

Stay True To Your Goals

Jamie Atlas


You Have To Love Your Body

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This blog post was written by Christine, a participant in Bonza Bodies Fitness Studio’s 50 Day Total Body Transformation. Hearing her story reiterates how important it is to LOVE your body. Only through acceptance and love can we learn to change things. Partner with your body, don’t fight it. Let your body help you through this life rather than resent it.
“Ever since high school, my weight has always been an issue for me. The guy I was dating at that time was very particular about how much I weighed. He used to tell me I would get really fat when I got older. I, unfortunately, bought into this and would call him after every meal to report what I had consumed. I can still hear his voice in my head today. Luckily I didn’t marry that loser.
I managed my weight in the years that followed by hiking, dancing and watching my portions. I had two kids and lost all the baby weight each time. I hired a trainer and worked out hard three to four times a week. I was mostly happy with my body – but I still had that voice inside my head that told me I could be thinner. When I look back at pictures from that time I am amazed at how good I looked. Isn’t it funny how we are never satisfied?
Then came a nasty divorce and my weight plummeted to below 130 – I was wearing a size 2-4 without having to do anything. It was fabulous – the weight I mean, not the emotional turmoil of the divorce. It also helped that I was working as a pastry chef – running around a kitchen for 13 hour days and not eating anything until I got home. Not very healthy, right? I remember being in a dressing room trying on clothes and women imploring me to gain some weight.
So guess what happened? I fell in love, I hit 42, I started working in an office, I worked out but not as much, I dined out ALOT and I started loving tequila. BAM – the weight piled on. Slowly I was in size 6 and then size 8. Then I met Jamie Atlas. I started working out at Bonza Bodies Fitness Studio in the fall of 2011 and got my workouts back on track. They taught me to run,  tweaked my diet and motivated me. I ran the Boulder Bolder, I did the Warrior Dash, I finished a Spartan Race. I was a regular at 5am classes.  I was as fit as I had ever been and I was rocking my size 6’s on good days.
Then life got in the way. I underwent a major depression, quit my job and packed on the pounds. At the same time I discovered burlesque and began performing. While burlesque is accepting of all body types, when I watched my performance videos I was appalled. I got my depression under control, started a great new job, and knew it was time. Time to get my body back. And here I am, still with Jamie Atlas and Bonza Bodies – who supported me through everything.
And this time, I am 100% motivated to see this through to the end – with one caveat. I will not listen to that voice in my head – I will be satisfied with my results and I will love my body.”  – Christine Hudek
The world class personal trainers at Bonza Bodies Fitness Studio want everybody to love their bodies! Regardless of what your fitness level currently is or what you want it to be! They are there to help you partner with and better understand your body! From functional workouts to food plans we are ready to help!

Interested in learning more about Bonza Bodies Small Group Fitness Studio? Contact us at

Stay True to Your Goals

Jamie Atlas

Looking For Success? Partner With The Right Gym!

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This blog post was written by Grace a participant in our 50 Day Total Body Transformation! It is easy to see why Grace has been so successful with this challenge, it’s reflected in the blog. She has decided to take action and hold herself accountable for making her goals and aspirations come true! She has given some great advice and inspired many people to take control of their own lives!

DOWNSIZING….such negative connotations.

“I’m sorry George but we are downsizing, and your entire department has to go” or “Gert lost her job, we are selling the house and downsizing to a 2 bedroom condo”  But fear not, this blog is about the good kind of downsizing.  Over the past decade or so I have slowly moved into the super deluxe, extra roomy, not so healthy Grace model… know the one with the bonus room in the back? (and in the front if we are being totally honest here.)  The extra large model is causing some problems for me, as you might imagine.

Big Grace is causing creeping blood pressure, Rheumatoid Arthritis flares and a real possibility that my kids will have to take care of me when they are trying to launch their own lives.

First step in downsizing me–find a great gym and trainers…one that understands where you are, what your goals are and will help you push through the barriers to get there.  I was introduced to Bonza Bodies Fitness last fall when I was given the opportunity through the American Heart Association to work out in their downtown Denver location, 80205, for 12 weeks.  Giant Grace would NEVER have gone to a place like Bonza (or rather a place like I would have assumed Bonza is)  There were really fit people there, the classes were intense. I was scared, but I went to one class and surprised even myself!  It was perfect.  Bonza is focused on helping you achieve your goals…so if you are already Super Sporticus and can do one finger push-ups while there is a pyramid of circus performers on your back and decide you want to swim from Hawaii from Japan, Bonza Bodies Fitness will help you set the course…..or, if like me, your goals are more modest like being able to do ONE push-up (sans circus performers, thank you very much) and maybe shed 100 lbs or so, they’ll help you set the course.  Of course whether you follow the course is up to you.  I lost 20 lbs in that 12 weeks.

Fast forward to January–3 week vacation and the holidays later…I didn’t gain any weight, but I lost motivation.  At exactly the right moment I saw Bonza Bodies 50 Day Total Body Transformation and decided–this is it!  I know I can make a lot of progress in 50 days, but I also know this is only the beginning. Jamie and Bonza Bodies can help me set the course, but whether or not I stay the course is all on me. I’m responsible for my success. The good news is I no longer think I can. I know I can.            -Grace Sprik Wilcox

Like what you’re reading? Interested in learning more? Contact us at

Stay True to Your Goals

Jamie Atlas

How To Earn Points, Bonza Style!

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50 day Transformation: Points System

Win Prizes – Stay Motivated – Get Results


What is the point system?

The point system is a program that we have developed to help YOU hold yourself accountable because ultimately the more points you rack up each week, the better you are doing during the challenge.


How does it work?

Each week, on Monday, you’ll send your point total count to and the winner will be chosen! This will be based on different factors such as:

  • most improved
  • most inspiring
  • highest total points score
  • who worked out the most
  • who ate perfectly the whole week
  • other mystery selections we’ll reveal as the challenge goes on!


So how do I count my points?

Points are allocated as follows – remember to keep track of your own points and total them up at the end of the week – honor system is in full effect here, so remember your karma now! 😉


Event: Points Given: Notes:
Attending weigh in 5pts per weigh in attended Counts for every weigh in – not just this weeks!
Eating a meal that fits in your food plan 1pt per meal Max score of 4pts per day
Taking vitamins/supplements 1pt per day You choose what this means to you – at least take a multi!
Attending a workout 1pt per workout Workouts at home also count!  Max 6pts per week
Post on Facebook 2pts per post (max of 6pts per week) If you post on any page other than yours please #bonzabodies – can be ANYTHING, just let people know you’re on your journey!


What about if I need help staying accountable when I’m away from Bonza?  

If you’ve done a challenge or find someone you think will help keep you honest, then this points bonus is for you!

 If you decide to buddy up with someone during the challenge, you know someone to keep you motivated/inspired/honest, etc. and you and that person have a combined score of 50 points for the week you get to add an additional 10 points each!  Let us know who your buddy is so we know to count your scores up and count them correctly!


You said prizes, right?

Prizes may include a:

  • Bonza Bodies t-shirt
  • 2 free 30 min training session with a personal trainer of our choice
  • 70 minute acupuncture session
  • 90 minute massage

 We will choose the prize that gets awarded each week!


What about if I have questions?

You can get them answered by contacting jessica@bonzabodies OR post it on Facebook! (see what we did there?)

Now get out there and start racking up those points!

we can do it


Interested in what you see? Want to learn more about Bonza Bodies small group fitness training?


How To Keep A Weight Loss Journal

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Effective Weight Loss Journal – Pro Tips.

A Journal Can Help You Create Goals and Maintain Progress.

Writing in a journal to help you transform you body and life (for weight loss or otherwise) should be so much more than just a ‘dear diary’ experience.

When we think about weight loss we often jump in without considering factors like habits, family, co-workers, business dinners.  It can be overwhelming (which is part of why the majority of weight loss efforts fail before they’ve even begun).

Here’s your ‘how to’ manual on setting up your journal for maximal effectiveness.  We’ve seen this work time and time again, so don’t take this lightly.  A journal is your very best friend in this journey.  It’s a way for you to create contingency plans but also to create a snapshot of your thoughts, opinions and image of yourself right now and use it to remind you of why you’re doing this.

Writing a weight loss journal is a way for ‘present you’ to encourage ‘future you’.

When you’ve got your journal, here’s the three steps you need to take (in order):

Purpose:  Create a comprehensive listing of reasons why you want to do this and create a sense of urgency.

Weight Loss Journal Page 1: Get It All Out

Draw a thick line across the middle and vertical half of the page, breaking the page into quadrants.  On the vertical axis write “I” in the top left side, and “NI in the bottom left hand side.  These letters are to represent IMPORTANT and NOT IMPORTANT. On the horizontal axis write “U” and “NU” on the left and right at the top.  The letters are to represent URGENT and NOT URGENT.

your front page of your journal should have these headings

your front page of your journal should have these headings

When you’ve done that, start filling in the boxes, writing all the reasons you want to lose weight.  Examples of urgent and important reasons might be health related, a wedding or family event coming up soon, a problem you’re facing that needs immediate attention.  Remember that this is your perspective right now.  Be honest, you’ll be the only one reading this. Some reasons will be about pain, anger, suffering.  Others will be about small things that aren’t necessarily earth-shattering but that you’ve missed and would like back.  Write it all down and don’t hold anything back.

Page 2: Your Goal(s), Your Support Network, Your Pledge To Yourself

Weight Loss Journal Page 2: Your Goal(s):

Here’s some stuff you’ve likely heard before, but bears repeating.  Goals should be SMART.  See the below visual:


Write down your goals  using the above as a template.  Yours might be weight focused, but feel free to throw a couple of others in there as well that are related – pant size, a key activity or task you’ve been struggling with – let your imagination go but follow the SMART rules.

Now break that down into 3 blocks of time and adjust the goal accordingly.  If you’re doing a 50 day challenge, make it ‘to lost 10 lbs by day 15’ then 20 lbs by day 30 then 33 lbs by day 50.  When you create smaller mini-goals you give yourself the chance to set your expectations and then rise to the occasion to meet them.

Weight Loss Journal Page 2: Your Support Network:

drinking opportunityWhat is a support network?  Well, let’s take a look at how you’ve done in your past efforts, shall we?  Where did you fall down?  It’s scary to tell others about your goals/efforts because if you fail, well you’ve got to look them right in the eyes, don’t you?  If you didn’t actually tell anyone, well then – did you really mean it?

Were you really ready to dedicate yourself?  It’s a question worth thinking about.  Do you have the courage to make this time different?  To tell others? To (gasp) ask for support? For people to knock the candy out of your hands, to not offer the donut to you when they’re being passed around the office and to invite you along to events but not treat you like a leper for not drinking alcohol as much as you normally would?

Top Half Of Your Support Network Page:

For the top half of this page you’re going to write down the people you’ll be able to lean on for different things.  Think about where you went wrong before – who would be the best friend for telling you all the reasons to keep working out?  Who do you know that makes the healthiest lunches that they bring to work all the time?  How is it that your co-worker is able to refuse those brownies when they get passed around at work?   You want a list of about 4-5 people you can ask to ‘keep an eye on you’ over the next 50 days.   They’ll be grateful for the opportunity to help – and you’ll be grateful and feel more committed to changing once you’ve asked them.

Bottom  Half Of Your Support Network Page:

For the bottom half of this page you’ll want to write down how you’re going to let your social network know.  This might be your family, your facebook, your co-workers.  Either way, get yourself out there and start talking about it.  Whether it’s a whiteboard on the fridge at home or a commitment to post some comment on your progress with this challenge on your own facebook then commit to it and write it down.  This is where you’ll write your commitment out and see it through.  Post at least weekly.

Weight Loss Journal Page 3: Your Pledge To Yourself


While there are many aspects I think the weight loss TV shows could do better (you listening out there, tv producers?) one of the areas I love watching is when they look back at themselves where they were.

In the video (told to the camera just before they first come in and start their journey) the ‘then’ person tells the future themself-version all about how much pain they’re in, how much they need this and why they need to keep going.

Now it’s time for you to do this for yourself. Write this story for yourself as if you’ve just achieved your goal.  Talk about how happy you are for your future you, remind the future you of the things you used to hate that you don’t have to live with now.

 Weight Loss Journal Page 4-?: Let’s Get Our Journal On!

Almost there – just a few minutes of set up left and you’re ready to go.

You’ve got yourself motivated, you know exactly where you’re going to go when you need help and you know all the different reasons why you’re doing this in the first place.  Here’s how to track your progress.  Note that you don’t have to journal EVERY day.  But commit to when you’re going to journal and do so.

On the 4th (and every page afterwards from here) you’re going to have the following headings:

1) My world in 7 words or less:  This is your summary of how you’re feeling at this moment in time.   Eg “Losing weight, feeling great.  scared of snacktime”.

2) Stress Response Retraining:

Fill in the rest of this statement:  “Today when I was stressed instead of reaching for food to feel better I ______.  That made me feel _______”.  This is important as it helps us remember what worked for us and what didn’t.

Here’s an example: “Today when I was stressed instead of reaching for food to feel better I looked at pictures of cats.  That made me feel warm and fuzzy because you know, cats!

3) Food you ate today: Just like it says.  Include portion sizes or calorie counts if you’re on a day where that’s important.

4) How you felt 30 minutes after each meal: As best you can remember – this will help you know if that was a good mix of protein, fats and carbs but also help you know when you tend to feel sluggish.  Our hormone profile can change depending upon what time of day it is and what carb/protein/fat profile we’ve just eaten.  In the early stages of eating expect to feel unusual simply because your body is missing sugar rushes and 7 hour energy boosts and is in part detoxifying.  The first week is always the hardest.  Once you’re past that, you’ll feel a world better.  This journal will help you see that.

5) Weekend Summary:

At the end of the week (or on a day of your choice) you need five headings – this will help you get a sense of a weekly review but also allow you to weigh in or try on a pair of special pants you’ve been wanting to fit into again.

  1. My score out of ten for this week for eating on plan:____
  2. What I can do to improve the above score by 5% next week:____
  3. How many times did I work out:____
  4. My weight/dress/pants size is now:____
  5. Any other changes I noticed about my body or anything else this week:

The effort is worth it – of course, this is simply what I’ve found works with my clients who have had the commitment to create and keep a journal.  A simple youtube video search can bring up a world of opinions on what to make.  For something a little more ‘colorful’, if you’re into cutting things out of magazines (other than letter of the alphabet for ransom letters, hopefully) then here’s a video below of someone else’s journal setup rule:

Happy journalling!  From all of the personal trainers in Denver and around the world thank you for taking care of yourself and being proactive with your own health.  It makes it so much easier when our clients stay on top of their behaviors the other 23 hours in the day when they aren’t in here working out with us!

On a Weight Loss Journey? Eat at the Protein Bar!

By | Denver Fitness, News, Nutrition | One Comment

We’ve known it all along! A veggie and protein rich diet is a key weight loss factor!

And now there is a restaurant in Denver that serves just that!

We here at Bonza Bodies Small Group Fitness Studio would like to take this chance to welcome our favorite restaurant The Protein Bar into the neighborhood; like seriously, they’re blocks from our studio located in the 80202 area code of downtown Denver! And they serve the perfect meals to compliment our tailor made food plan for weight loss! Plenty of fresh vegetable and protein options! Oh and did we mention they also have an incredible vegetarian menu?

So naturally, we went to welcome them in person and maybe grab a few of our favorite meals.

protein bar salad

The above meal is a favorite of mine, light on the calores and high on the fiber.  Note that this salad has cheddar cheese on it, and depending on what level of our food plan you follow, you can have it with or without.  They won’t make a big deal out of it if you ask for the salad without it, I promise! Either way this is a protein packed, healthy meal, (with the flavors to back it up!) bound to leave you full and satisfied for hours after!

protein bar rito

If you’re eating on the go (because these days who isn’t?) or have been given the green light to add some gluten into your food plan, grab the salad and take it in hand with a wheat flaxseed tortilla! Guaranteed to fill you up and make you feel great!



The great thing about The Protein Bar, or at least one of the many, is they cater to ALL types of diets and needs. I can get my favorite bowl or salad any way I want, heavy on the broccoli please. Furthermore the flavor they manage to pack into all their dishes is from the food itself! Unlike the deep fried fat flavor we are served when we generally try to eat on the run (fast food anyone)?

So get OUT of your food rut and into the fresh flavors of The Protein Bar! (did we mention it’s awesome?)

cute mouse photo: NOM NOM MOUSE Omnomnom.gif
Stay True To Your Goals
Jamie Atlas