Whether you’re travelling or not, the nutrition bar is a staple for many of us. But what makes a good nutrition bar? For this post, I’ve teamed up with coach Steve Wheatherholt, L3 CrossFit trainer, host of the podcast Let’s WOD About It and nutrition coach at Blackbird CrossFit in Eldersburg, MD. Steve has very strong nutritional knowledge and I wouldn’t write a piece of this nature without his expertise to offer a full picture. We looked at several nutrition bars for this writeup. There’s some practical pros and cons, as well as some deeper nutritional details for you. We’ll look at different aspects including quality, ingredients, taste, travel-ability, nutrition – protein/fat/carbs and other important points. We selected four bars to look at; Perfect Bar, Atlas Bar, RX Bar and One Bar. Here’s what we found. Perfect Bar The Perfect Bar is delicious. Their most popular (from what I’ve seen) is probably the dark chocolate peanut butter. There’s many flavors including coconut peanut butter, chocolate mint, chocolate walnut brownie and blueberry cashew, to name a few. Most of these bars will range from 10 – 17 grams of protein. Pros:
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Nutrition Info: Ingredients and nutritional content can vary from one bar to another. Coach Steve’s Notes: This is my personal favorite as far as taste goes. If I know I’m going to have a long stretch before my next meal, the perfect bar will get me through because of the higher fat content. Fat is a slow digesting macronutrient so it keeps you feeling full and energized for a long time. Atlas Bar The Atlas Bar is another very good-tasting bar with similar protein content to a Perfect Bar but with fewer calories. Atlas comes in six flavors including almond chocolate chip, mint chocolate chip and vanilla almond chai. Most bars have about 15 grams of protein. Pros:
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Nutrition Info: Ingredients and nutritional content can vary from one bar to another. Coach Steve’s Notes: These are also high on my list as far as taste goes, but the price holds me back a lot with this one. Another one that’s great to get your through a long stretch between meals. RX Bar The RX Bar is easily the most widely available in this group. They’re made up of just a handful of ingredients, all of which are natural. There’s too many flavors to count. From chocolate sea salt, to peanut butter, to chocolate hazelnut. They’re pretty consistent on protein (around 12 grams) and come in at around 210 calories. Pros:
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Nutrition Info: Ingredients and nutritional content can vary from one bar to another. Coach Steve's Notes: You really can’t beat the availability of the Rx Bar. This is my go-to on the road because it travels well and you can find them at almost any local gas station now for a great price. They are lower in calories than some so it’s my favorite choice before a workout. We want something that absorbs faster before a workout so your body can concentrate on exercising and not digesting food. As far as ingredients, I haven't come across anything cleaner than these either. Every ingredient is real food so you can enjoy a delicious snack and stay on track. One Bar One Bars is an option that I’m starting to see more. There’s a decent amount of flavors including birthday cake, cinnamon roll, lemon cake and white chocolate truffle, which lean a little more towards those with a sweet tooth. They all pack right around 20 grams of protein. Pros:
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Nutrition Info: Ingredients and nutritional content can vary from one bar to another. Coach Steve’s Notes: While this bar is high in protein and has some more appealing flavors, there are several unnatural and added ingredients in this bar. It’s a better choice than some snack foods, but with so many healthier bar options we’ve talked about, this one isn't at the top of my list. Some other great healthy snacks to have on the road with you or at home:
As always, if you have any questions or comments, feel free to comment on this post or email me directly at dropindiary@gmail.com. Special thanks to coach Steve Weatherholt. Wishing you safe, healthy and successful travels.
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It was a hot summer day in early September 2019 when I found myself in Newport, Kentucky looking from my hotel across the Ohio River at Cincinnati. Only 3 or 4 blocks away from my hotel was NewCov CrossFit. I had contacted them a few days ahead of time to let them know I was coming. They were very nice on the phone and the location was perfectly located for me. Newport is a growing area with plenty of restaurants, an aquarium, a distillery, a few nearby microbreweries and shops. There’s a great view from the levee. I didn’t have a lot of time to explore but I was impressed with all the options. When I arrived at NewCov, I went to the front desk, paid my drop-in fee and signed the waver. Someone (I believe one of the coaches) took me back to the workout area and introduced me to the coach for the class. Here’s how the rest of my experience went. Ratings are on a scale of 1-5 barbells. Communication/Information Availability I had no problems getting in touch with someone to address my questions prior to my arrival. They were very cordial and were happy to have me. Their web site is among the better ones I’ve seen. There’s a section for drop-in fees on the home page (you’ll see a group of links and it’s the bottom one) or under ABOUT on the main navigation bar. There’s lots of drop-in options with multiple days and combinations with shirts. Once you’ve settled on an option you like, it will link you to a page to process payment. I haven’t gone past this point but you should be able to reserve a class at that point. You’re also able to view their schedule from the main navigation bar. Their schedule has lots of time options. BTW, Saturday classes are free. A nice bonus I haven’t seen anywhere else. NewCov’s website also offers their workout of the day about a week in advance, which is a huge help if you like to plan ahead. They have bios on all of their coaches. The only thing that appears to be missing is the coach’s CrossFit certification levels. Cleanliness At the time I visited, I didn’t have my mental check list established yet because this blog hadn’t been contemplated. So, although I didn’t check the bathrooms, the rest of the facility was clean. Not a lot of chalk dust. Nothing glaringly unclean. They encourage wiping down equipment at the end of class. When I was there, they had spray bottles and rags. I saw just about everyone using them. Facility NewCov CrossFit is big. One of the largest facilities I’ve been to. They have a large, open area with high ceilings. I think you could have 2-3 classes going on there if you wanted to (not that they do). During class, there were several people lifting on their own and they weren’t really near us. There’s also a smaller area where different fitness classes are held. This was not as open but certainly big enough for a class. They have shelves to stow your bag/gear. Everything was well organized. There’s a big plate rack close to the middle of the main workout area. It’s got kind of a mix-and-match of plates but they seemed in good shape and there was enough for everyone. There were at least a dozen people in our class. They had a load of rowers. I didn’t count how many bikes they have but it didn’t strike me as a particularly small or large amount. Their rig was against the wall. There was plenty of space for it. I mentioned it was hot. As luck would have it, I came on a day where their giant ceiling fan was broken. When you get a large open space like that and add heat it becomes a bit like an easy-bake oven. Nevertheless, we persevered. Workout/Programming The workout was pretty straight-forward. There was a strength portion which was clean and split jerks and an AMRAP of clean and (push) jerks and rowing. There was some time spent on warm up and then we got to work. I personally like a class with a strength portion before the metcon. There was more than enough time to do our lift and get the AMRAP in, with time to clean up before the next class. In looking at the programming on their web site, NewCov seems to change things up and offers plenty of variety. Coaching Again, I didn’t take all the notes then that I do now but I’m pretty sure that Erin was the coach. She was knowledgeable and confident. However, NewCov was the first place I’ve dropped in to where the coach didn’t introduce me to the class. It could have easily slipped her mind but without the intro I felt a little on my own. On the strength portion, she gave me some suggestions that have stuck with me and my split jerk is better for it. She also kept an eye on everyone throughout the class. During the AMREP, she pushed and encouraged people to try for their best results. Lack of introduction aside, the coaching was quite good. Culture I always say that one drop-in is a moment in time and doesn’t always give the full picture. The folks in my class on that day pretty much kept to themselves. The hot conditions may have contributed to that. It was more like being a guest rather than part of the group. After the warmup, someone did introduce themselves to me. It turned out to be another coach that was taking the class. That helped me to feel a little more welcomed. When the workout was over, I had a rag and spray bottle and wiped down a couple of people’s rowers. They thanked me and gave me a “good job” on the workout. So, not a bad experience. Just not as social as some other places. But, I’ll end as I began. It was a moment in time. It would not keep me from returning. Drop-in Cost and Swag Finishing strong. The drop-in costs at NewCov CrossFit are very reasonable. One class is $15 and $25 if you include a shirt. They also have two and three-day and week-long packages with options with and without a shirt. The week-long package without a shirt is $55. I haven’t seen many options better than that. I opted for a shirt. You really can’t beat the price. It’s a tri-blend so, it’s nice and soft and they had plenty of inventory. I’m a big fan of the drop-in/shirt combo. In Summary
NewCov CrossFit has some really good things going for it. It’s a big, well-equipped facility (I’m sure the fan is working now). The staff is friendly and knowledgeable and the coaching was hands-on. I wouldn’t let anything about the culture put you off. It was a hot day and not a single person was unfriendly. I would certainly return. Their web site has just about everything you’ll want to know ahead of time and the drop-in costs are excellent. If you’re in the Cincinnati area, I’d recommend giving NewCov CrossFit a try. Wishing you safe, healthy and successful travels. Contact Information NewCov CrossFit 15 West 6th Street Newport, KY 41071 859-905-0271 https://www.newcovcrossfit.com/ You've dropped in. Your workout is over and you want to share your thoughts on your experience. So, what next? Most people use Google reviews to leave their feedback. And those reviews are important. It’s the means by which I research places to work out and I believe it’s important to share those experiences so others can learn from what you found. But is it always good to publish a review? Here’s the part that you may disagree with, and please feel free to do so. It is my belief that if you don’t have something nice to say, Google is not the place to air your grievances. It’s definitely important to share your feedback, even if it’s negative. However, if it’s negative, a well-worded, detailed and constructive email to the owner with your concerns will be much more helpful for all involved. Why do I say this? A number of reasons, really. First, I believe not all comments need to be public. A flat-out negative review may get something off your chest but may accomplish only that. Second, most CrossFit owners put their heart and soul into their business on which they support their families and are trying to do good for the community. They have a passion for helping people find a healthier path and helping us achieve our goals and that’s a pretty darn good thing. Lastly, and you’ll hear me say this many times; A drop-in is a moment in time and one experience does not necessarily represent what it’s always like at a particular place. Everyone has off days. It could be argued that a negative review warns others to stay away. But wouldn't it be better to help an owner improve the experience for everyone? If a place is consistently poorly rated, you'll see fewer ratings or more negative ratings before you get there and that's a place you probably won't visit to begin with. Are there places I won’t return to? Yes. Not because it’s a horrible place but it may not have been as suited to me as others and I might want to explore other options. Although I haven’t had a “bad” experience yet (doing the homework helps, including reading reviews), if I did I would either move on or write the owner with the details of my experience. I would provide the facts of the experience and leave the emotion out of it. The approach would be something along the lines of “I thought you would want be aware of my experience at your CrossFit…” Most owners look for feedback. It allows them to make adjustments and improvements because they want people to have a great experience. If I were in their shoes, I would certainly appreciate it. Constructive feedback (provided it’s constructive) is a good thing. That said, leaving good feedback is important too. A Google review is a little different than my write-ups because they don’t go into every detail. My suggestion is to give enough details to give a sense of the place. Be sure you say that you were dropping in. How nice/helpful were the coaches? Was there anything that stands out about the facility? How friendly were the members? How did the workout challenge you? Perhaps a few sentences and a 4- or a 5-star rating. If you don’t think the experience is worth the 4- or 5-star rating, I would recommend the approach outlined above. This is what I base my decisions on. As a result, I’ve had many great drop-in experiences. I think it’s good to share that positive experience because it not only helps a hard-working owner but people like ourselves who are looking for an excellent place to work out.
If you do write the owner, they may not respond. At that point, I personally would count it as a learning experience and move on. However, don’t be surprised if you receive a response thanking you for your feedback. Owners can’t always know everything that goes on and your feedback may be a big help in pointing out something they can address and improve. And that’s a place that just might be worth a return visit. If you have any questions about leaving a review or any other drop-in related items, please comment below or contact me directly at dropindiary@gmail.com. Wishing you safe, healthy and successful travels. Not too long ago, I posted a review on the LifePro Sonic X massage gun. (You can see that review at https://www.dropindiary.com/blog/gear-review-lifepros-sonic-x-massage-gun.) When I was doing my research to make my decision on the massage gun, I noticed some of LifePro’s other products, including a vibrating foam roller and a few different massage balls. They particularly caught my attention because of their portability. I love great products that travel well. So, I kind of filed it in the back of my mind at the time. To my surprise, when I received my massage gun, I got a card with it that offered me one of these massage balls for free in exchange for my product review on the gun. How could I resist? The price was certainly right. So, I followed the instructions and received a confirmation. It was at the beginning of the COVID-19 pandemic so, it said it may be a little while before it shipped. No problem. I wasn’t going anywhere. And, I already had a really good massage gun from them. A couple of months later, I received the massage ball in the mail. Honestly, I had kind of forgotten about it, so I was excited when it arrived. Here’s how it stacks up. What It Comes With It came with the ball, a charging cord and a similar card I got with the gun that said to give them a call or send them an email if anything goes wrong with the product. It’s one of the reasons I decided on LifePro’s massage gun. A company that stands behind their products scores big points in my view. On the web site, it also says it comes with a user guide. However, I didn’t get one with mine. I don’t see this as a big deal, as the guide is on their web site and it’s not terribly extensive. It really doesn’t need to be. Effectiveness and Functionality The LifePro Agility vibrating massage ball is a little more than twice the size of a lacrosse ball (a staple of my travel arsenal), which means it will hit a greater surface area than a lacrosse ball but it may not work as well if you want to hit a very concentrated area. The massage ball is also textured, which helps to dig into an affected area. It’s not going to have as much power as a massage gun, so it may not hit your muscles as deeply as a gun. However, I found it to be effective at the highest speed. It’s also a little less versatile than a massage gun (but it comes at a far lower cost). I find it works well on hip flexors, calves, hamstrings, glutes, upper shoulders and neck area. Although I would always go to the gun first on many of these things, when travelling, it will do nicely. I haven’t brought this to a hotel yet. One thing I’m a little concerned about is the vibration against the floor. It’s not loud at all but if you put pressure on it, that vibration radiates across the floor. I wouldn’t want my downstairs neighbor to think I was drilling through their ceiling. I’ll post an update once I put it to that test. Warranty Like all of their other products I’ve looked it, the LifePro Agility massage ball comes with a 100% lifetime guarantee. You really can’t beat that. Ergonomics and Build It’s light weight; less than 11 ounces. It’s less dense than it looks but solidly built. Like their Sonic X massage gun, it doesn’t feel cheap or “toy-ish”. It’s quiet, but as I mention just above, you will hear more vibration when pressing it against a floor. It’s not a hard plastic so, it doesn’t feel uncomfortable. It’s got a silicone surface so it’s forgiving while having the proper amount of firmness. This massage ball has four speeds; low, medium, high and alternating speed. Changing the speed is just a matter of hitting the only button it has, much like the massage gun. So, it’s simple to use. There’s an LED indicator for each speed as well as a 3-LED battery life indicator on the ball. I have found that sometimes the button can accidently be hit when rolling across it. Although the button is slightly recessed, I’ve unintentionally changed the speed a couple of times. Battery Life LifePro claims a 2-4 hour battery life on their Agility massage ball and all of the evidence supports that. I’ve not had to charge it yet and there’s probably about half the battery left. I’m sure I’ve used it for more than an hour in total. Unless you’re going on a long trip and plan to use it a lot, you can probably charge it up and leave the cord at home. Travel-ability The LifePro Agility massage ball was made for portability. It’s lightweight and small. It’s less than 4” in diameter. This is an easy choice for taking with you if you don’t want to spend the money or bag space on a massage gun. In Summary
The LifePro Agility 4-speed massage ball is a very nice complement to my travel arsenal. It’s not as effective or versatile as a massage gun. However, its portability factor is hard to argue with. It retails for $49.99. I’ve seen many of LifePro’s products on sale on Amazon. I’ve also seen them offering discount codes on their site so I don’t think it’s too difficult to get a deal if you keep an eye out. It’s a pretty good buy at their retail price but I think it would be a little more attractive at a slightly lower price. If you do happen to buy one of their massage guns and get that nice little promo card, by all means take advantage of it. LifePro also has several other interesting products at https://lifeprofitness.com/ if you want to check them out. I’m always happy to share more details on my experience with this or any product. Please feel free to ask me any questions by commenting on this post, on social media or email me at dropindiary@gmail.com. Wishing you safe, healthy and successful travels. |
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