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Tips from a Trainer | Personal Trainer Power Box



Looking for a healthy snack with purpose? We have made the perfect snack box for you. We talked with Woodside Personal Trainer, Elizabeth Johnson, to learn about some of their favorite snacks that keep them fueled and feeling good throughout the day. You can pick up this custom snack box in the Earthbar Grab n’ Go the entire month of August.
To power my day I try to choose snacks that provide me with high nutritional values but remain low in calories. I try to pick protein rich foods that are moderate in fat and high in fiber and water so that my body can make energy and support essential systems to keep me going. I like to stay away from snacks that have a lot of added sugars so I can keep my blood sugar levels stable and not crash and burn at 3PM like a lot of people experience. I always try to remember that a snack is supposed to tie me over from one meal to the next and so I look for foods that can guarantee that I stay full for longer periods of time while simultaneously nourishing my body throughout the day.
Berries for me are a great way to eat something sweet and curb that craving for sugar. I can eat berries by the pint! Blueberries and Strawberries are a great choice of fruit because they are not only refreshing during the summer but they also are lower on the glycemic index compared to other fruits. They give me that sweet fix without too much sugar. Plus, they carry a high level of antioxidents which help support my immune system.
Hummus is a great source of protein and nutrients that are good for your body. I like to pair it with mixed vegetables instead of  pita bread or crackers to keep the calories lower but also to add that additional crunch factor. Vegetables are a great source of nutrition as they often carry high numbers of vitamins and minerals.
Like I mentioned, I like to choose snacks with high levels of protein whenever I can and chicken is another snack I gravitate towards. It is versatile so you can mix up flavors, which I also enjoy. Snacks that are high in protein, like chicken, keep me feeling fuller, longer and sufficiently maintain my energy for strength training and active work days.


Grilled chicken, strawberries and blueberries, hummus, carrots, celery and tomato come together to provide a great pre or post workout snack. Click learn more under each of the the ingredients below to read more about the benefits they provide. 


Hummus is usually made by blending chickpeas/garbanzo beans, tahini, olive oil and lemon juice in a food processor. While each of these components hold their own benefits, they come together to make a plant-based nutritious protein. On top of being a great source of protein, hummus also has a high number of vitamins and minerals our body needs such as iron, folate, phosphorus and B vitamins. Hummus is also high in fiber and good bacteria for your gut. Hummus is also rich in ingredients that fight against inflammation which can have a multitude of effects on the body. Olive Oil contains powerful antioxidants that contain anti-inflammatory benefits and chickpeas and tahini contribute additional support against inflammation as well. 


Strawberries are an excellent source of Vitamin C and manganese. They are rich in antioxidants which help support your immune system and skin health. It also contains a high number of plant compounds which are beneficial for heart health and blood sugar control. Strawberries carbs come from simple sugars and fiber – making it a great fruit to support your overall gut and digestive health. Strawberries also carry folate or vitamin B9 and potassium which are essential to your body’s cell and tissue growth and function as well as regulating many bodily functions.
Blueberries are often considered a superfood due to its high levels of antioxidants. They are low in calories and packed with important nutrients your body needs like vitamin C and K. Blueberries are also high in fiber which help with healthy digestion. Blueberries help protect against DNA damage which is essential to healthy levels of cholesterol and for fighting heart disease. They also have been proven to improve brain function and memory and reduce muscle damage after exercise with its anti-inflammatory benefits.


Chicken is low in calories and high in multiple vitamins and nutrients including protein. Protein is an essential nutrient your body needs to help maintain muscle mass and repair your body’s tissues that might become stressed during a workout. Chicken is also high in selenium which supports a healthy immune system and vitamins B6 and B12 which are essential for your body to create energy and support brain heath. Chicken is also high in vitamin B5 and tryptophan which have a calming effect on the body which can relieve stress and boost your mood.


Carrots are a great source of antioxidants like beta carotene, fiber and vitamins like K1. Beta carotene is converted to vitamin A in the body. This nutrient promotes good vision and is important to your body’s immune system and growth development. It is also high in biotin which helps your metabolism. Carrots are also linked to helping lower cholesterol and blood pressure, reduce your risk of cancer and helping your body make energy.
Celery contains fiber which help your cardiovascular and digestive systems and antioxidants which help protect your body from disease. Celery contains a plant compound called apigenin which has been used in traditional Chinese medicine as an anti-inflammatory, antibacterial and antiviral agent. Celery also has a high water content which helps hydrate the body.
Tomatoes are a great source of vitamins and contain about 40% of your daily recommended vitamin C. They also supply vitamin A which supports your immunity, vision and skin health as well as vitamin K which supports your bone health. Tomatoes also contain potassium which helps with heart function, muscle contractions and keeping your blood pressure balanced. Tomatoes also boost your digestive health with its high levels of fiber. 
The Earthbar is open Monday – Friday 6:30AM to 9PM and Saturday – Sunday 8AM to 6PM. Interested in learning more about Personal Training at Woodside? Click here.

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