Spring is here and I love it!!! I hope everyone is finding time to go out and play.
The biggest winner contest is in the 5th week. How are you doing?
Ellen has lost 11 pounds! Go Ellen! Mike around 10. Great job Mike! Chuck is down 5 pounds first time since he started training. Everyone keep up the good work! YOU CAN DO IT!!!
Two weeks until the Buckeye Classic fitness show. We have four people competing in this competition. Two trainers, Carla in Figure Lindsey in Ms. Fit, and two clients Kelly in Figure and Jerry in bodybuilding. Good luck to all of you!
Check back soon to see how they did and to see there photos.
I know I’ve talked about this before but I think you need to here it again. When you eat food, your body does more than just add calories, it also burns them. The act of digestion takes energy and therefore burn calories, which is also known as the “thermogenic effect of food.” This effect accounts for five to 10 percent of your metabolic rate, so you want to make sure to eat the right foods that stimulate
the most thermogenic effect. Protein has the most thermogenic effect of all nutrients.
A whopping 30 percent of the calories from protein are used during digestion! So if you eat 100 calories of protein, 30 calories will be burned through digestion leaving you with a net 70 calories. The fiber and complex carbs in vegetables will also force
your body to do some extra work.
Recipes of the week
Cinnamon Apple Pork Tenderloin
* 1 to 1 1/2 pounds pork tenderloin
* 2 tablespoons cornstarch
* 1 teaspoon ground cinnamon
* 2 tablespoons brown sugar, packed
* 2 cooking apples, peeled, cored and sliced
* 2 tablespoons dried cranberries or raisins
Preheat the oven to 400°. Place the pork tenderloin in a roasting pan or casserole dish. Combine the remaining ingredients in a bowl and stir. Spoon the apple mixture around the pork tenderloin. Cover and bake 30 minutes. Remove the lid and spoon the apple mixture over the tenderloin. Return to the oven and bake 15 to 20 minutes longer, or until pork tenderloin is browned and cooked through. A meat thermometer in the center should register at least 150° to 160°.
Healthy Cheesecake Type Dessert
1 scoop of vanilla protein
1/2 cup of cottage cheese
1 Nature Valley Granola Bar
Mix protein and cottage cheese until desired consistency. Add a little water if it is too thick. Crumble 1 Nature Valley Granola Bar over the top and enjoy.
Each dessert is 325 calories, 22 grams of protein, 15 grams of carbs, 9 grams of healthy fat. Can used as a meal or cut ingredients in half for snack.
1/2 cup plain oats
1/3 cup of pancake mix (can be gluten free also)
1/4 cup of milk
6 egg whites
1 cup of vanilla protein
2 TBSP lemon juice
2 tsp baking powder
Mix together. If too thick add a little water. Pour about 1/4 cup onto hot waffle griddle and cook until golden brown. Use more if the waffle iron is bigger. Makes about 8 1/4 cup serving. Enjoy with your favorite topping or plain.
One 1/4 cup waffle is 93 calories, 12 grams of protein, 8 grams of carbs, 1.5 grams of fat.
Enjoy and get YOUR body ready for Summer!