Apples---The pectin in apples increases satiety and therefore can help with weight loss; also a great source of vitamins and antioxidants.

Switch from beef burgers to turkey burgers mixed with oatmeal. You'll cut the fat and add whole grains to your meals.

Tired of apples and oranges but love their portablity? At the beginning of the week,take 5 minutes to cut up some exotic fruits: mangoes, pineapple, and kiwifruit, with a spash of lime juice to prevent browning. Put in a large container and take to work for afternoon snacks for the entire week.

Be careful the environment you choose for it will shape you; be careful the friends you choose for you will become like the

Whole fruit has more fiber and satisfies longer than juice (even 100% fruit juice).

Setbacks and stressors are bridges to our goals...not barricades to keep us from them.

Eat a lunch of water packed tuna, olive-oil packed canned sardines, or mackerel with whole grain crackers and a crunchy apple for healthy omega-3s, protein, and lots of fiber.

A general is just as good or just as bad as the troops under his command make him.General Douglas MacArthur

Tips

When filling your plate, make half of it vegetables, one quarter grains (preferably whole) and one quarter protein. Increasing your vegetable intake is one of the easiest ways to improve your eating habits.

We make a living by what we get, but we make a life by what we give."
~Winston Churchill

Gratitude

Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow....

7 Tips

1. Make sure the first things you see when you open
your refrigerator and freezer are healthy options,
like pre-prepared baggies of chopped veggies, pre made
fat loss friendly chili in tupperware containers, etc.

2. Always make sure you have a bowl of fresh, in-season
fruit on the counter or kitchen table for easy, healthful
snacking within arm's reach.

3. Always keep a variety of fresh veggies in your crisper
drawer. Prep some of them ahead of the time by washing,
peeling and cutting them so they'll be ready to eat at all
times.

4. Always keep a running grocery list of staples that you
need. The best intention to eat healthy is no good if you
don't have the ingredients on-hand to make that healthier meal.

5. Keep a collection of storage containers and Protein Shakers
on-hand. You can stash pre-prepped foods so you can whip up a
healthy meal quickly. Every Sunday I chop up a bunch of veggies
that I use in Omelets, salads and other recipes during the week.

6. Stock your kitchen with the right tools: A vegetable
steamer, rice cooker, protein shake shakers, measuring cup
and spoons, non-stick frying and sauté pans, sharp knives,
and smaller plates (again, instant portion control).

7. Always shop with a grocery list and have a snack before
you go shopping. You'll be less likely to bring unfavorable
foods into the house if you are prepared when shopping.

Your Favorite Workout Songs

Tell us your favorite workout songs and why they get you pumped???

"Words From Michelle"

When I first heard of boot camp I was skeptical. I wasn’t sure what to expect. I figured I have nothing to lose seen how first class is free and I gave it a try. Within five minutes of my first boot camp class I realized how beneficial it was going to be for me. I have always been a runner, but when it comes to lifting weights that is a major area of weakness. Boot camp uses muscles that you don’t even realize you have. A lot of the class focuses on body weight resistance routines.

Even at the moments when you are exhausted and you feel like you want to stop, Mike and Ron are there to encourage you. I have worked out with trainers in the past, but have never been as pleased as I am with Mike and Ron. They design workouts every week that are extremely challenging, but achievable. Each week the classes continue to get harder, which is fantastic because you continue to test your own body. You are able to see success every week in yourself.

About a month ago I had a very bad back injury. I was lifting some boxes, heard three pops and dropped to the ground. Turns out I did a lot of damage. After the tremendous pain went away one of my first thoughts was…..boot camp! I had to spend almost a month on the hard wood floor, with obviously no type of exercise. I was devastated that I was going to miss four weeks of boot camp. To think of all of my hard work that I already achieved was going to be gone was so upsetting. I e-mailed Mike and Ron to let them know I would be missing a lot of classes, and they were so supportive and just wanted me to get better. Throughout the month I heard several times from both Mike and Ron checking in to see how I felt, and give me some encouraging words. I missed boot camp for the entire month, and was counting down the days until I could come back. When I was able to return, Mike and Ron modified some of the workouts so I could participate in all activities. I never thought that I would be the type of person that would miss working out, but in all honesty I didn’t miss running, I missed boot camp. The classes are small which have several benefits; you can receive individual attention while working out and you can develop a friendship with the other people in your class. Every week I look forward to not only working out, but to seeing everyone in the class.

I highly recommend boot camp to everyone! It is an experience that is like no other. All of the hard work is worth it when you look in the mirror and see the results. Mike and Ron are the best trainers! I will be a life time member of boot camp.

Michelle Lawrence

"Words From Hedy"

I LOVE, LOVE, LOVE bootcamp. It's the best bootcamp session I've ever attended; it's like having your own personal trainer. Mike and Ron are the best - but they are tuff in their own way. They don't let you get away with slacking off during sessions, even though I try - at my age I think they could be more accommodating to my slacking off but no way....they just keep telling me - you can do it, you can do it....easy for them to say.

When I first started with them I thought this will be a breeze - nice guys; they looked easy-going = NOT! While they are nice guys, this is NOT a breeze - more like a wind-storm. The first time I had to do a push up I thought - I'm a goner, these guys are going to kill me...nevertheless I laugh, I huff and puff, I sweat and I ache but it's all good. I feel good, my posture is much better and I'm having fun.

These guys are GREAT and I am thankful that I met them.

Hedy Mosier

Protein Pancakes from Prograde

Here is a quick and easy pancake recipe that will minimize your blood sugar rise and insulin spikes. It allows you to still enjoy pancakes without the guilt of all those calories being stored as fat.

2 c. whole wheat flour
1 scoop Prograde Protein
3 tsp. baking powder
2 1/2 c. skim milk
3 egg whites
1/4 c. oil
2 tbsp. wheat germ
2 tbsp. cornmeal
4 tbsp. bran

Heat skillet or griddle to 375 degrees. In large bowl, combine all ingredients. Mix until large lumps disappear. Pour about 1/4 cup batter into hot skillet. Turn pancakes when edges look cooked and bubbles begin break on surface.

Pick up a bottle of Prograde Protein today and lose the guilt you get when you eat pancakes.

9 Ways to Eat Healthy at the Cafe From Men's Health Magazine

Espresso
Always choose cappuccinos over lattes. With nearly half the amount of milk, you'll save about 60 calories per medium cup - which adds up fast. Still, when you start adding syrups and whipped topping, both can be dangerous. A large flavored espresso drink made with 2% milk can cost you about 300 calories and 8 grams of fat.

Frozen Coffee Drinks
The worst of all coffee categories. With the heavy reliance on dairy, syrups, and whipped cream kickers, these may as well be labeled "caffeinated milk shakes." Expect to invest between 400 and 700 calories in one of these frozen follies.

Flavored Syrups
Flavored syrups are made almost entirely of high-fructose corn syrup. Count on 20 calories and 5 grams of sugar per pump. Luckily, health-minded places also carry a good array of sugar-free, zero-calorie syrups like chocolate, hazelnut, and caramel

Americano
Made from a few shots of espresso and hot water, this is the best espresso drink on the menu. It's like coffee, with an extra kick.

Quiche
Quiche is good for a reliable dose of protein, but it comes at a price. Thanks to an oily pastry shell and an unfettered load of cheese, a slice may carry 500 calories or more. The best part about quiche? The simple salad that is nearly always served on the side.

Breakfast Sandwiches
This is a relatively safe spot on the menu, but there's still a strategy to getting the best sandwich. Cap the caloric load at 400 by opting for the smallest bread and avoiding sausage. The best combo? Egg, ham, and American on an English muffin.

Bran Muffin
Putting a fancy name on a pastry is like putting lipstick on a crocodile. No matter how you dress it up, it still bites. A bran muffin might come with a couple grams of fiber, but that's a small pittance for a breakfast that can easily eclipse 400 calories - especially considering that the bulk of those calories comes from the same sugars and starches that make up everything else in the pastry case.

Almond Biscotti
At 100 calories apiece, this coffee-shop classic makes a reasonable treat - but not if you're pairing it with a sugar-injected latte or blended drink. Pair it with a plain ol' cup of joe or a cappuccino and you'll keep the damage to a minimum.

Yogurt Parfait
The healthiest way to satisfy your sweet tooth. The yogurt is loaded with gut-friendly bacteria, protein, and calcium, and to make it a parfait, it's blended with a mix of berries, each of which brings to the cup a unique kick of antioxidants. Just make sure the base is plain - not sugar-laden flavored - yogurt and that the calorie-dense granola is applied with a modest hand.

"Words From Denise"

“Bootcamp has changed my life! It has made me stronger and more
self-assured in my capabilities. Mike and Ron are amazing. They are always
right there to tell me when I need to change my form or to praise me when
I am doing something correct. They are truly looking out for my health and
well-being. It is like getting one-on-one training! They also tell me when
they notice that I am doing something better than I could do it before.
This feels great because sometimes I can not tell I have come as far as I
have. I have missed bootcamp for a week and a half now and I am missing
it, but I am doing home renovations and I notice that I am stronger and
this feels great. I have made my commitment to bootcamp and even turned
down a permanent job on Thursdays nights because I would rather be at
bootcamp. Thanks Mike and Ron, I am really looking forward to where
bootcamp can lead me!” Denise Coughlin, age 30

"Words From Kat" 1/20/2010

This bootcamp....what can I say or really not say about it! It's an incredible workout - the kind that you always want to do but never make yourself do - squats, lunges, push ups, cardio. I mostly run for exercise and I love it - but have known that I needed to do more - especially something to build muscle and work my upper body. Well this is it!! Mike & Ron are all about you doing your best, improving or correcting your form in a gentle way, no yelling, no intimidation and the other bootcampers are there to encourage you on, helping you make it through the next set or through one more push up or hold that plank a little longer. And speaking of push ups - I'm starting to see tricep definition in my arms - how cool is that? That in itself is awesome - and it's all due to Mike & Ron!

Healthy Snack Options for Rapid Fat Loss

Healthy Snack Options for Rapid Fat Loss

As a fitness expert people always ask me, "What snacks can I eat that will help me lose 'this'?" When they say "this" they are pointing to some part of their body that has a bit too much fat for their liking.

Now I think some people are waiting for me to say, "Oh, don't worry, you can eat cookies, chips and candy all you want. Everyone has been lying to you. They actually make you thinner!"

Seriously, people really do want me to tell them what they WANT to hear.

But, fortunately, some people are serious when they ask that question. They really do want to know some healthy snack options for rapid fat loss.

So here's what I tell them:
Raw almonds, walnuts or pecans (Not the roasted variety. And don't even think about the ones with sugar sprinkled on them!)

Fruit or veggies cut up into sticks (Stay away from dipping them into things you know you shouldn't)

Hard boiled eggs

Low-fat cottage cheese

Hummus

Those are all great options. But if you really want to treat yourself you've gotta check out Prograde Cravers.

You can find them here http://lbsofffitness.getprograde.com/cravers

They're made with 100% organic dark chocolate. Plus, they're only 180 calories and they're out-of-this-world delicious.

Seriously, this isn't your ordinary "tastes like chemicals or cardboard' nutritional bar.

Definitely check them out.

Yours in health,

Mike & Ron
Lbs Off Fitness

PS - It's best if you choose a variety of foods from the above list. But please realize, you CANNOT find Prograde Cravers in stores anywhere. They're only available through fitness pros such as myself http://lbsofffitness.getprograde.com/cravers