Thursday, September 22, 2016

Why is Nutrition So Important?

So if you ask the members of my boot camp they will tell you that they love the workouts, they love the 30-minute sessions, they love the community and support they get from their fellow members especially on those days when they don't feel particularly motivated to come workout.  And that is great....I love that we have created an environment that is supportive and provides and effective and efficient workout for my members.  But the fact is if you are trying to attack your weight loss with exercise alone, you are frankly fighting a losing battle long-term.

When you sign up at the studio, you are not signing up for training sessions, well better said, not only training sessions.  You see you are hiring my staff and I to help deliver you great results, not just in the short term but over time.  When we help you to lose 10 - 20 - 30 or more pounds (oh and we will do that for you) we want you to keep it off, not by working harder but through new and better focused habits.  When you hire us to be your trainer, you get a package that comes standard with individualized nutritional consultations, meal plans, monthly body evaluations and of course coaching and accountability.  It is one package and here is why.

  • Exercise alone doesn’t work.  If a person doesn’t change their nutrition, nothing else they do will matter when it comes to body composition change (fat loss, muscle gain) and the associated health improvements.  And that is what you are hiring us to do, isn’t it?  Simply put, the past 25 years of published research show that while exercise alone can promote very small changes in body fat, lean mass, and the associated health markers, those changes are almost negligible.  In fact, one published review, a meta-analysis of more than 700 previous exercise studies done over 25 years, showed that about 6 months of supervised exercise programming will produce only 9 pounds of weight lost.  If we assume 50 percent of that weight lost is fat (which is a safe assumption, based on the research), that means that clients can expect to lose around 4.5 pounds of fat during a 6-month training program.  Kind of Ho Hum right?
  • Now if you add nutrition to the our training programming, the average weight loss is closer to 25 pounds of fat loss in 6 months and the best performers are losing up to 100 pounds in 12 months. It’s quite amazing. So with the right exercise and the right nutrition programming, supervised by an in-person coach, the cost per pound of fat loss can go down from $1000 per pound to $100 per pound. That’s nearly 5 times the fat loss and 10 times the cost effectiveness.

So if you are unclear of our mission here at the studio, it is this, we want to help the community lose 10,000 pounds of fat.  Period.  In order to accomplish this mission, nutrition is hugely important.  The simple fact is that Real Change comes with making focused changes to your activity and nutrition, establishing key habits will ensure that you remain fit and healthy for the long-term.

Friday, July 8, 2016

Mediterranean Sun-Kissed Savory Salad

Food for Thought

Potatoes have been getting pushed to the side of the plate by carbohydrate-phobes for too long. When boiled, steamed or roasted, with a few herbs and spices added, spuds can pack a nutrient-dense wallop. One medium skin-on potato is an excellent source of vitamin C (providing 45% of the daily value). Potatoes are also the largest and most affordable source of potassium in the produce department (yes, more than bananas!); a good source of vitamin B6; naturally low in sodium and cholesterol; and fat-free and gluten-free—all for just 110 calories per serving. Consider trying this tasty and colorful potato salad for your summer picnics. Skip the mayo, and toss the potatoes and greens with the light, flavorful vinaigrette to create a delicious and satisfying summer potato salad.
Yields 6 servings. If a gluten-free recipe is required, check the label of the indicated (*) recipe ingredients to ensure they are gluten-free.
3 pounds Yukon Gold potatoes or potato type of your choice (try russet, red, white, fingerling, or purple/blue gems)
4 sun-dried tomatoes in oil, drained and chopped
¼ C crumbled feta cheese*
5 C spinach or lettuce of your choice
2 T balsamic vinegar*
¼ C olive oil
1 t of salt
pepper to taste
Recipe Key: C = cup; T = tablespoon; t = teaspoon; g = grams; mg = milligrams
Place potatoes in a saucepan. Cover with water to 2 inches above potatoes; bring to a boil. Reduce heat and simmer 20 minutes or until tender. Drain. Or place potatoes in a large microwave-safe bowl and cover. Microwave on high for 10–12 minutes or until potatoes are tender. Refrigerate until cool. Cut potatoes into quarters. Place potatoes in a large bowl.
Add feta cheese, sun-dried tomatoes and spinach/lettuce. Combine balsamic vinegar, olive oil, and salt and pepper; mix well and add to salad mix.
Per serving: 230 calories; 8 g fat; 5 mg cholesterol; 390 mg sodium; 0.7% vitamin C; 0.7%; 3 g fiber; 5 g protein; 57 mg potassium.
Source: Recipe and photo courtesy of the United States Potato Board,

Tuesday, July 5, 2016

Summer Heat and Dehydration - 4 Signs you may be dehydrated

Just because it is hot out doesn't mean you shouldn't be doing a workout (in fact 30-minutes in our air conditioned studio is perfect).  Anything from a power walk outside to a kick ass boot camp session should do the trick but be mindful of dehydration especially when it is hot and humid.  
As a minimum you should be drinking at least 8 glasses (8 ounces) of water per day, according to the National Institutes of Health (NIH) the average healthy adult should consume nearly half his or her body weight, in ounces of water; and that’s just to maintain the most essential functions, such as absorbing nutrients from food and helping lubricate your skin and joints. The amount of water, sodium, potassium and other electrolytes you have in your system pre-exercise also directly impacts your athletic performance and heart rate both during your workout and afterwards.
The fact is by the time you feel thirsty you are already in a dehydrated state.  Our goal at Fit Body Boot Camp is to drive your metabolism; being dehydrated can also slow down your metabolic rate.  So, Drink your water people!
4 Signs You Might Be Dehydrated
#1: You Can't Focus.  
Two of the most common symptoms of dehydration are headaches and nausea. Research indicates that losing even two percent of your body weight from water affects your decision-making abilities and hand-eye coordination.  
 #2: Intensity and Energy are less than optimal
Dehydration will hamper your ability to exercise with full intensity.  Make sure to drink at least 16 ounces of water before your workout and then keep hydrating during and after your workout.  
 #3: Cramps  
Either muscle cramps or that annoying stitch in the side are indicators of dehydration. Water helps regulate body temperature, and when you’re not  drinking enough water especially when it’s hot, research shows your muscles respond by overheating and tensing up. Our muscles are metabolically active tissue and one reaction to dehydration is that sudden muscle cramp.
#4: The Heart Races  
During a typical boot camp session your going to feel out of breath. Dehydration impacts your bodies ability to deliver nutrients to your organs and muscles which can impact your heart rate. If you have a sudden change in your breathing and heart rate, make it a point to slow down and/or even go right to your cool down.   
More serious (and dangerous) signs of dehydration include dizziness, vision problems and heart arrhythmia.  If you feel out of sorts, make it a point to slow down and begin moving into a cool down (gradually) and begin rehydrating yourself with small evenly spaced out sips of water. 
Note:  Get immediate medical care if you develop severe symptoms of dehydration such as lack of urination, shriveled skin, fever with vomiting and delirium.
Adapted from article published by 

Sunday, July 3, 2016

Kick Summer off right...with a Exercise and Nutrition plan that will deliver results.

It’s that time of the year again!
Summer time is here....Are you READY?  Many people look forward to rocking that new bathing suit.  So the question is, are you already looking and feeling your best??  We all like to look great in shorts or in a bathing suit so there is motivation and a great place to start is by cleaning up what we eat (aka .. detox).
Detoxing involves eating mostly vegetables and fruits for 4-7 days, with some lean proteins and oils, and drinking plenty of water while getting lots of rest. The start of summer is a great time to move towards losing weight and cleansing your body of toxins and impurities.
Detox will improve your body’s ability to absorb nutrients, jump-start your metabolism to burn fat and reset your palate to crave healthy foods. Detox week is not always easy, but you will love the benefits and how great you are going to feel when you are done.
Before beginning a detox, we recommend that you watch this “Detox” video for additional information:

Pairing your nutrition with an efficient and effective workout regimen makes all the sense.  Let us coach you through the detox and nutrition education while also providing you an effective 30-minute workout to build your muscle and increase your metabolism.  Get started today with a Free Week (3 sessions) by registering at

Low Carb Meatball Pizza

Low Carb Meatball Pizza!
Healthy Chicken FajitasPizza night is a downfall for many of my clients, but it doesn’t have to be! There are many low carb ways to cure your pizza craving, like with this Low Carb Meatball Pizza. The key is to cut out the grains, gluten and simple carbs by eliminating the traditional crust. In this recipe the crust is made from protein-rich eggs.

I personally believe that this recipe is perfect for any meal – breakfast, lunch or dinner! And the leftovers make a satisfying snack eaten cold right out of the fridge. Get creative and top your pizza with all of your favorite toppings, or stick with this recipe and get the added protein boost from the chicken meatballs.

Servings: 4

Here’s what you need...
  • Olive oil spray
  • 6 eggs
  • ¼ cup milk
  • ¼ teaspoon sea salt
  • ¼ teaspoon black pepper
  • ¼ cup pizza sauce
  • ¼ cup goat cheese, crumbled
  • 1 tomato, sliced
  • 12 chicken meatballs, sliced in half
  • ¼ cup fresh basil, sliced into ribbons
  1. Place a large oven-proof skillet over medium-high heat. Lightly grease with olive oil spray.
  2. In a large bowl whisk together the eggs, milk, sea salt and black pepper until fully combined and frothy. Pour the egg mixture into the preheated skillet and reduce the heat to medium-low.
  3. Do not disturb the eggs as the set. Occasionally lift the edges of the egg and tilt the pan to allow any runny eggs on top to pour under the firmer egg. The idea is to maintain a nice round shape like a pizza crust. Once the egg is set, remove from the heat.
  4. Spread the pizza sauce over the top of the egg, as you would on a pizza. Top with the goat cheese, tomato, meatballs and fresh basil. Place the skillet in the oven under high broil for 2-4 minutes, until the meatballs are warmed and the cheese is melted. Serve and enjoy!
Nutritional Analysis: One serving equals: 297 calories, 20g fat, 8g carbohydrate, 1g fiber, and 23g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout (or register at – I’d love to help you achieve your best body ever! 

Thursday, June 16, 2016

Try this Grab and Go Snack - Turkey Meatballs

Turkey Meatballs with Pine Nuts!
Healthy Chicken FajitasMost snack foods are complete fat traps that are filled with refined grains and sugars, guaranteed to get you off track with your healthy eating and fit lifestyle. However, there are plenty of wholesome snacks that you can make at home for convenient, on-the-go nutrition.

This recipe for Turkey Meatballs with Pine Nuts is great to make on the weekend, to fill your fridge with healthy snacking options for the week. You could also make a batch of hard boiled eggs and slice some cucumbers while the meatballs bake. These healthy snacks are all low in carbs and sugar – the two things that your snacks should never contain. Taking control of your snack foods is key to getting on track with your fitness results.

Servings: 12

Here’s what you need...
  • 1 cup blanched almond flour
  • ½ cup nutritional yeast, or Parmesan cheese
  • ¼ cup fresh basil, chopped
  • ¼ cup coconut cream, or half and half
  • 1 Tablespoon ketchup
  • 1 Tablespoon tomato paste
  • 1 teaspoon sea salt
  • ½ teaspoon black pepper
  • 2 eggs, at room temperature
  • 1 teaspoon minced garlic
  • ½ cup yellow onion, finely chopped
  • ½ cup pine nuts
  • 2 lbs ground turkey
  • 2 Tablespoons olive oil
  1. Preheat the oven to 400 degrees F. Lightly grease a large rimmed baking sheet with olive oil.
  2. In a large bowl combine the almond flour, nutritional yeast, basil, cream, ketchup, tomato paste, salt, pepper, eggs, garlic, onion and pine nuts. Mix well until fully combined. Add the ground turkey and use your hands to mix all of the ingredients evenly into the meat.
  3. Shape the meat into golf ball shaped meatballs and place on the prepared baking sheet. Drizzle with the olive oil.
  4. Bake in the preheated oven for 15 minutes, or until cooked through. Enjoy!
Nutritional Analysis: One serving equals: 277 calories, 17g fat, 6g carbohydrate, 3g fiber, and 27g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!  Come Try us out

Talk Soon

Friday, May 6, 2016

No Bake Oatmeal Bites

These no-bake energy bites taste like oatmeal cookies!

Full of fibrous oats, heart-healthy nuts, and sweet raisins, these oatmeal energy bites are the perfect way to satisfy that afternoon sweet craving. Pair with a glass of milk for extra protein, and you’ll have a great “milk and cookies” snack even your kids will love!
Prep time: 10 minutes
Cook time: —
Makes 12 bites
Serving size: 1 bite
  • 6 tablespoons rolled oats (certified gluten-free, if needed)
  • ¼ cup walnuts
  • ¼ cup pecans
  • ½ teaspoon cinnamon
  • ⅛ teaspoon salt
  • ½ cup raisins
  • 1 tablespoon pure maple syrup
Pulse the oats in a food processor until coarsely chopped.  Add the nuts, cinnamon, salt, raisins, and maple syrup.  Process until the nuts form a cookie dough-like texture. Form into 12 balls and serve. Store in the refrigerator.

Nutrition info
Per serving: 70 calories (30 from fat), 3.5g total fat, 0g saturated fat, 0mg cholesterol, 25mg sodium, 9g carbohydrate (1g dietary fiber, 6g sugar), 1g protein

Thursday, May 5, 2016

Breakfast Tacos

Breakfast Tacos
Breakfast TacosThis delicious dish is made with egg whites and sautéed vegetables and makes a wonderful light breakfast. Enjoy with salsa for an added kick.

Breakfast is the most important meal of the day because it sets the tone for your eating throughout the rest of the day. Starting your day with a nutritious, filling and protein-packed meal like this one will keep you on track with your food choices all day long.

Servings: 2

Here’s what you need...
  • ¼ cup onion, chopped
  • 1 medium green bell pepper, chopped
  • 1 teaspoon minced garlic
  • 1 medium tomato, chopped
  • ¾ cup egg whites (about 4 large egg whites)
  • 2 wheat tortillas
  • ¼ of a small avocado
  • A dash of Paprika
  • A dash of Garlic salt
  1. Spray a medium frying pan with cooking spray. Sauté the onion, bell pepper and garlic until soft. Add the tomato and egg whites. Cook until the egg whites have set. Divide the egg and veggie mixture between the tortillas and fold like a taco.
  2. Slice the avocado and sprinkle it with paprika and garlic salt. Arrange the avocado on each taco and serve.
Nutritional Analysis: One serving equals: 243 calories, 5g fat, 35g carbohydrate, 6g fiber, and 15g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Fitness Casserole

Fitness Casserole
Fitness CasseroleToday I’m sharing a healthy recipe with you that will please your taste buds while taking you one step closer to achieving your fitness goals. What a delicious way to eat your veggies. This colorful dish is perfect for a healthy breakfast or a light dinner.

All of that hard work that you put into your workouts can quickly and easily be lost on unhealthy eating – which is why it’s so important to enjoy light, protein-filled meals like this one.

Servings: 4

Here’s what you need...
  • 1 medium zucchini, halved lengthwise and sliced
  • ¼ cup sweet onion, chopped
  • 1 12 oz bag Birds Eye Steamfresh frozen broccoli
  • 1 15oz jar Mezzetta Marinated Sweet Yellow & Red Roasted Peppers
  • ¼ cup 2% milk reduced fat shredded cheddar cheese
  • 8 egg whites
  • 2 tablespoons nonfat milk
  • 8 Calamata Olives, chopped
  • Dash of salt and pepper
  • Cherry tomatoes to garnish (optional)
  1. Preheat the oven to 350 degrees F. Coat a small saucepan with light cooking spray and sauté the zucchini and onion over medium heat until tender. Microwave the frozen broccoli according to the instructions on the package.
  2. Coat an 8inch square pan with light cooking spray. Line the bottom of the pan with the roasted peppers. Spread the zucchini and onion mixture and broccoli over the peppers. Sprinkle the cheese over the vegetables.
  3. In a medium bowl combine egg whites, milk, olives, salt and pepper. Pour the egg mixture evenly over the vegetables. Bake for 15 to 20 minutes or until the eggs have set. Garnish with cherry tomatoes.
Nutritional Analysis: One serving equals: 154 calories, 3.8g fat, 15.2g carbohydrate, and 11g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Monday, May 2, 2016

Wednesday, April 13, 2016

Spinach Frittata

Eat-Your-Spinach Frittata

Today I’m sharing a healthy recipe that’s a great way to eat more spinach—and we all know how that turned out for Popeye :-) Frittatas make a great dinner, so don’t limit this as a breakfast food. The key to making a low fat, high protein frittata is to replace most of the eggs with egg whites, as this recipe calls for.

Servings: 4

Here’s what you need...
  • 1 teaspoon olive oil
  • 1 teaspoon minced garlic
  • 4 cups baby spinach leaves
  • 3 whole eggs, plus 4 egg whites
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • ½ sweet onion, chopped
  • ¼ cup red bell pepper, minced
  • 2 red potatoes, peeled and shredded
  • ¼ cup shredded low fat mozzarella
  1. Preheat the broiler and position the rack about 4 inches from the top. In a large nonstick frying pan (with a flameproof handle, since this is going in the oven) heat ½ teaspoon of oil on medium heat. Add the garlic and sauté until soft, about 1 minute. Stir in the spinach and cook until it is wilted, about 2 minutes. Transfer to a bowl and set the frying pan aside.
  2. In a bowl whisk together the eggs and egg whites, salt and pepper. Set aside.
  3. Put the frying pan back on medium heat and add the remaining ½ teaspoon of oil. Add the onion and sauté until soft, about 4 minutes. Stir in the bell pepper and potatoes and cook until the potatoes are browned, about 5 minutes.
  4. Spread the potato mixture to an even layer in the pan. Spread the spinach over it, then pour the eggs on and sprinkle with the cheese. Cook until slightly set, about 3 minutes.
  5. Place the pan under the broiler until the frittata is browned and completely set, about 3 minutes. Cut into wedges and serve immediately.
Nutritional Analysis: 176 calories, 6g fat, 16g carbohydrate, 2g fiber, and 12g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Talk Soon,

Sunday, April 10, 2016

Try South Shore Fit Body Boot Camp for Free

Discover The South Shore Fitness Boot Camp That Burns Twice The Fat, Gets You Fit And Challenges Your Body Every Time*.

South Shore Boot Camp, the number one fitness and fat loss workout program designed to burn the fat and get you in the best shape of your life.

Fit Body Boot Camp’s Unstoppable Fitness Formula workouts are designed to shed your unwanted body fat in the shortest amount of time possible while giving you maximum results* under the supervision of the most qualified personal trainers.

Register for 3-Free Sessions

Friday, March 25, 2016

Sweet & Tangy Grilled Chicken

Sweet & Tangy Grilled Chicken
Sweet & Tangy Grilled ChickenToday I’m sharing a healthy recipe with you that will please your taste buds while taking you one step closer to achieving your fitness goals. The honey-mustard glaze has a wonderful tangy flavor. Remember to add healthy side dishes for a complete fitness meal that will satisfy without weighing you down.

All of that hard work that you put into your workouts can quickly and easily be lost on unhealthy eating – which is why it’s so important to enjoy light, protein-filled meals like this one.

Servings: 6

Here’s what you need...
  • 4 Tablespoons honey
  • 4 Tablespoons spicy mustard
  • 1 teaspoon grated lemon peel
  • 2 teaspoons low-sodium soy sauce
  • ½ teaspoon minced garlic
  • 6 boneless, skinless chicken breasts
  1. Pre-heat your grill. If using coals, heat until the coals turn gray and there are no longer strong flames, 35-45 minutes.
  2. Combine honey, mustard, lemon peel, soy sauce and garlic. Mix well. Reserve a few tablespoons of the sauce. Add chicken and marinate in the refrigerator for 40 minutes.
  3. Cook the chicken 5 to 6 minutes per side. Brush with the reserved sauce, and continue cooking for an additional 3 to 4 minutes per side, until chicken registers 170 degrees F on a meat thermometer. Serve with a side of veggies. Enjoy!
Nutritional Analysis: One serving equals: 183 calories, 2g fat, 13g carbohydrate, 0g fiber, and 28g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Talk Soon,
Leon Beeloo, CPT
South Shore Fit Body Boot Camp

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Wednesday, March 23, 2016

Healthy Tuna Melts

Healthy Tuna Melts
Healthy Tuna MeltsGone are the days when tuna melts were laden with fat and served on slabs of bread with a pile of French fries – this recipe gives you all of that comforting taste with none of the fat. Oh and did I mention that it only takes a few minutes to make? Serve your healthy tuna melts up with a side of whole grain rice and steamed veggies for an all around winner of a meal.

Servings: 2

Here’s what you need...
  • 6 oz can of albacore tuna (in water), drained and flaked
  • 1 egg white
  • 2 Tablespoons oatmeal
  • 2 Tablespoons diced onion
  • ¼ teaspoon garlic powder
  • 2 teaspoons low-fat shredded cheese
  • Salt and pepper to taste
  1. Blend all of the ingredients (not the cheese) in a bowl. Pre-heat a frying pan and coat with cooking spray. Form two patties.
  2. Cook one side until brown and then turn. When the second side is nearly done, sprinkle cheese over it.
Nutritional Analysis: 138 calories, 2g fat, 4.5g carbohydrate, 1g fiber, and 25.5g protein

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Talk Soon,
Leon Beeloo, CPT
South Shore Fit Body Boot Camp

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Saturday, March 19, 2016

Guilt-Free Kale Chip Snack

Salty, crunchy snack foods are a weakness for most people. Instead of eating chips or popcorn or crackers, which quickly add up in unwanted pounds, make a batch of these delicious, crunchy kale chips. Kale chips are low in carbs and make a delicious crunchy snack.

Servings: 5

Here’s what you need…
  • 1 bunch kale, washed and torn, stems discarded
  • 1 Tablespoon olive oil
  • dash of salt and pepper
  1. Preheat oven to 300 degrees F.
  2. In a large bowl mix the kale pieces with all of the ingredients.
  3. Spread evenly on foil-lined baking sheets.
  4. Bake for 12 minutes, watching closely that they do not burn. Remove from oven when crispy.
Nutritional Analysis: 51 calories, 3g fat, 68mg sodium, 5g carbohydrate, 1g fiber, 2g protein

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Turkey-Stuffed Bell Peppers

Eating healthy doesn't have to be boring! These turkey-stuffed bell peppers are the perfect meal for those days when you’re bored of eating healthy. Shhhh, your taste buds won't suspect that this dish is low-carb and protein-filled. Serve over a bed of greens for a complete meal.

Servings: 5

Here’s what you need…
  • 5 organic bell peppers
  • 1 teaspoon olive oil
  • 2 cloves garlic, minced
  • 2 Tablespoons fresh basil, minced
  • 1 yellow onion, minced
  • 1 Tablespoon fresh rosemary, minced
  • 1 teaspoon dried parsley
  • dash of salt and pepper
  • 20 oz organic ground turkey, 99% fat free
  • 1 organic tomato, chopped
  • 3/4 cup spaghetti sauce
  • 1/4 cup shredded mozzarella cheese
  1. Bring a large pot of water to boil, add a pinch of salt. Cut the tops off the bell peppers and remove the seeds. Place in the boiling water, using a spoon to keep them submerged for 3 minutes or until the skin is slightly softened. Drain and set aside.
  2. Preheat the oven to 350 degrees F. Prepare a baking pan with non-stick cooking spray and set aside.
  3. In a large skillet heat the oil on medium. Add the garlic, basil, onion, rosemary, parsley, salt and pepper. Cook for about 5 minutes, until the onions begin to soften. Add the ground turkey and continue to heat until the meat is browned. Add the tomato and cook for another 2 minutes.
  4. Remove from heat. Pour the spaghetti sauce into the turkey mixture and mix well. Add the cheese and mix until well combined.
  5. Stuff each prepared bell pepper with the turkey mixture and place on prepared baking sheet. Cook for 15-20 minutes until the bell peppers are tender.
Nutritional Analysis: One serving equals: 193 calories, 3 fat, 256mg sodium, 14g carbohydrate, 3g fiber, and 28g protein. 

Herb Chicken, Arugula and Mango Salad

This recipe takes the concept of chicken salad to a whole new level. There is so much going on in the flavor department like sweet mango, savory chicken, tender asparagus, tangy arugula, and creamy goat cheese.

Servings: 4

Here’s what you need…

For the Herb marinade:
  • Juice from 1 lemon
  • 1 teaspoon olive oil
  • 1 teaspoon salt
  • 1 teaspoon dried basil
  • 1 teaspoon crushed rosemary
  • ½ teaspoon garlic powder
  • ½ teaspoon sweet paprika
  • ½ teaspoon black pepper
  • ½ teaspoon dried thyme
  • ¼ teaspoon celery seeds
  • ¼ teaspoon dried parsley
  • ⅛ teaspoon ground cumin
For the Salad:
  • 1 lb skinless, boneless, thin chicken breasts
  • 1 bunch asparagus, ends trimmed and cut into 1 inch pieces
  • 8 cups organic arugula
  • 2 small organic mangoes, peeled and sliced
  • 6 oz crumbled goat cheese
  1. Combine the herb marinade ingredients in a small bowl. Place 1 Tablespoon of the marinade in a large Ziploc bag with the asparagus pieces, and the rest in another large Ziploc bag with the chicken breasts. Make sure the chicken and asparagus are fully coated with the marinade, and then place in the refrigerator for an hour.
  2. Heat a grill pan and another medium pan. Place the chicken breasts on the grill pan, and cook 4 minutes each side, until there is no longer any pink in the middle. Sauté the asparagus in the medium pan, stirring often while the chicken cooks. Remove both pans from heat.
  3. Once the chicken has cooled, slice each breast into even strips.
  4. In a large bowl combine the arugula, mango slices and crumbled goat cheese. Add the cooked asparagus and the chicken. Mix and serve.
Nutritional Analysis: One serving equals: 332 calories, 13g fat, 740mg sodium, 16g carbohydrate, 4g fiber, and 34g protein 

Tangy Green Beans

Green beans are low in calories and packed with vitamins and healthy fiber. This dish comes together quickly and the flavors are deliciously tangy.

Servings: 5

Here’s what you need…
  • 8oz fresh green beans
  • 2 teaspoons olive oil
  • 1 Tablespoon dijon mustard
  • 2 teaspoons brown rice vinegar
  • 3 Tablespoons diced yellow onion
  • dash of salt and pepper
  1. Steam the green beans until soft, yet still with a slight crunch.
  2. In a medium bowl whisk together the remaining ingredients. Add the green beans and toss together.
  3. Transfer beans to serving dish and enjoy.
Nutritional Analysis: One serving equals: 47 calories, 2g fat, 5g carbohydrate, 2g fiber, and 3g protein. 

Friday, March 18, 2016

There is such a thing as ‘good fat,’ you know…

If you’re confused, no worries: I’m going to explain the difference between good fat and bad fat right now, once and for all, so you can make healthier meal choices.

(Hang on just one sec… Just wanted to let you know that if you’re still interested in the Fit Body Boot Camp 28-Day Flat Belly Challenge there are only a handful of spots left to register.

Now, everyone talks about fat loss and the dangers of having too much fat in your diet (or on your body).

But anyone who has ever tried a zero fat diet can tell you that it didn’t work. In fact, cutting all fat out of your diet can seriously harm you.

So what gives?

It turns out you need to KEEP good fat and AVOID bad fat to stay healthy.

Let’s look at how good fat and bad fat work, starting with good fat.

Good Fat
The “good” fat is unsaturated fat, which is important because…

Your body needs unsaturated fat to survive. It uses it for blood clotting, muscle movement, and inflammation.

(This is why zero fat diets don’t work, by the way.)

Like with anything else, unsaturated fats are only healthy in moderation… but you might be surprised to learn that they come with great health benefits.

Unsaturated fats keep your heart healthy, reduce your risk of heart disease, lower your cholesterol, and reduce your risk of having a stroke.

Luckily, unsaturated fats are very common, and it’s very easy to have them replace the saturated fats in your diet.

The best place to start is with your cooking oil. Olive oil is your best bet - easy to find, goes with everything.

Feel like a snack? Nuts are the way to go.

And for your main course, consider fish. Fish and their oils are excellent sources of unsaturated fat. Just don’t ruin the fun by ordering them deep-fried.

The list goes on, so we’ll leave it to you to check your nutrition labels. Since not all labels specify unsaturated fats, go for foods with some amount of total fat and little to no saturated fat. And absolutely no trans fat!

Bad Fat
Saturated fat and trans fat are the bad fats.

Saturated fat is natural. It’s not exactly healthy, but it’s at least natural. Saturated fat can quickly raise your cholesterol and increase your risk of heart disease.

Hate to break it to you, but in our current food landscape saturated fat is everywhere.

Meat, dairy products, anything greasy – those are all huge sources of saturated fat. That’s why we at Fit Body Boot Camp are so big on having a carefully planned diet.

Saturated fat you can deal with as long as you keep it under control.

Trans fat?

You shouldn’t go anywhere near trans fat.

Trans fat is an artificial substance created to keep food from rotting.

Basically, if you see anything with a significant amount of trans fat, you can guarantee that the food isn’t fresh.

And if the thought of non-fresh food isn’t gross enough already, keep this in mind:

Because it isn’t a natural food, our bodies haven’t developed the ability to digest trans fat. It causes needless inflammation, which increases your chance of heart disease, diabetes, and even stroke.

And, of course, it raises your cholesterol.

There you go – mystery solved!

If you found this bit of advice at all helpful and you’d like you get tons more nutrition and fat loss tips then go ahead and join my 28-Day Flat Belly Challenge where I’ll sit you down with a full nutrition consultation and show you exactly what it’s going to take for you to get the results you want.

CLICK HERE to reserve your spot in the program.

Wednesday, March 16, 2016

Thursday, March 10, 2016

Looking Forward - Let What has Past Be

"Being positive attracts more positive. Once you get some momentum you need to keep it going by focusing on how great it is that you had a win or that something is going well. There is great value in realizing that there is no reason to drive backwards toward something that you don't want. It's time for most of us to rip out the rearview mirror and only look through thru the windshield and look forward at what we want - at what feels good! ~ MJ Durkin

I am a big fan of focusing on your here and now as well as laying out your path forward.  The past is nothing but the experiences of the time we have spent on this planet so far.  It is not a predictor of our future, it does not suggest who we can become.  Our potential is ours each and every day to apply, to use, to extend, to reach forward.  Our past only defines who we have been, if we have made bad decisions, if we have made mistakes, if he have had 'bad things' happen it is within us to learn from those things, find the life lesson and then leverage it to make our life of Today and Tomorrow something to be cherished and celebrated.

Tuesday, March 8, 2016

Bad Food #2: Spinach Artichoke Dip

When it comes to appetizers, spinach dip is filled with veggies so its calorie content is often underestimated. Don’t be fooled: just half a cup of this creamy dip will set you back about 350 calories. And if you finish the bowl yourself then you’ve just taken in 1,000 calories in dip alone, not to mention the chips or pita bread you scooped it with. 

At-Home Version: That delicious creamy spinach flavor can be recreated at home by using low-fat milk, spinach, some olive oil and a sprinkle of parmesan cheese. A quick Google search for ‘light creamed spinach recipe’ will give you plenty of recipe options that are much lower in fat and calories than the restaurant version. 

Monday, March 7, 2016

Its all about that Cobb Salad....or??

Should you be eating that?

There’s no questioning the fact that the foods you eat go far in determining how quickly you’ll meet your fitness goals.

And if you’re eating a number of your meals out at restaurants then you’re going to want to keep reading because the average restaurant meal contains more than 1,200 calories.

Most people have no idea just how fattening restaurant entrées are. In fact, the following information may shock you.

Here is one of the most fattening restaurant dishes along with tips that I’ve included to equip you in making lighter, healthier versions of these dishes at home.

Bad Food #1: Cobb Salad

Cobb salads are loaded with cheese, bacon, egg, and topped with a creamy dressing. Sure, you’re eating a salad, but that salad is likely to contain more calories than a burger.

At-Home Version: Making a lighter Cobb Salad at home is easy and quick. Start with a dark lettuce, like spinach or arugula, to get the most nutritional value. Top it with hard boiled egg whites, baked turkey bacon, light cheese, avocado and drizzle lemon juice and vinegar for dressing. This at-home version has dramatically lower calories while still providing you with a satisfying, tasty dish. 

Sunday, March 6, 2016

4 Things that might Happen if you Drink a Gallon of Water a Day

Good old H2O, you have heard it before..."drink your water people".  Funny thing is I get a lot of excuses from people why they don't (or say they can't do it).  So let's have a look.  First off, 1 gallon of water is 16 cups. It sounds like a lot, but considering that your body is made up of 60 percent water, it sort of makes sense that you'd need about that much to keep things running smoothly. Here, seven things that might happen if you drank a gallon of water every day. (And yes, we've tried it.)

  1. Bloating - drinking alot of water all at once will tend to make you feel full and bloated especially around the midsection.  Ideally, you should drink water throughout the day and in small volumes (sipping rather than gulping)
  2. Quality time in the restroom - first comes the bloat, then comes the flush...this is your body flushing out excess sodium that your body is holding onto.  Staying hydrated also helps you stay regular and helps your body break down food more easily (you want this to reduce that waistline).  One other bonus here is that extra trips to the restroom, means extra steps on your FitBit (or other tracker).  
  3. You just might eat less in every meal - one great strategy to control your portion and volume of food is to have a glass of water before you sit down to your meal and to avoid drinking anything while you are eating your meal.  Drinking the glass prior to a meal helps to fill your body.  Not drinking while eating somewhat forces you to slow down, chew your food more, take smaller bites all of which are better for digestion and gives your body time to indicate to you when you are indeed full.
  4. You will Crush it At Boot Camp - Hydrate before and during your workouts.  Water gets everything moving more efficiently in your body and helps to lubricate joints.  It transports oxygen and glucose to your muscles giving you more energy so you can do more for longer. 

Sunday, February 28, 2016

Two Tips to help you avoid 75% of the Calories in a typical restaurant entree

If you're a health conscious individual, you likely cringe at even the mention of fast food.

McDonald's.  Burger King.  Wendy's.


We all know that fast food for the most part is REALLY bad news, so if you're going to go "out to eat", whatever you do, don't eat fast food.  Instead, try a nice sit-down restaurant in which an independent study recently determined that when compared to the golden arches and king of burgers, those who choose sit-down restaurants wind up eating TWICE as many calories than those that choose fast food.


Eye-opener:  What appears to be healthy at a restaurant, very likely isn't.   

The reality is that sit down restaurant meals, due to their exceptionally large portions and often irresponsible preparation methods (with respect to calorie content) give very little regard to health and weight management.  Restaurants want you to LOVE the food, be satisfied, and come back.  For the most part, with few exceptions, that's their number one goal...and it comes at the expense of your health and that oh so lovely figure you're trying to obtain and maintain.

Does that mean you should never eat out?  No, I eat out all the time.  But you have to be aware of what goes down back in that kitchen, and YOU have to be the one in control of the meal.  Here are some tips:

1.  When you order, ask the server to have half of your entree bagged up to go and half brought out to you.  Instant 50% reduction in calories!

Chances are, you'll be just as satisfied with 1/2 the normal portion, but when the whole thing is on your plate in front of you, you'll always eat more just because it's there.

2.  Give VERY specific instructions on how you want your food prepared.  For example, order your meat grilled with absolutely no sauces, butter, etc.  Skip the "pre-made" salad dressings and request olive oil and vinegar instead.  Ask how things are prepared -- it's your server's job to answer your questions and you're paying them to be an expert and deliver to you exactly what you want.  If you don't want a boatload of hidden calories, make sure you don't get them by speaking up and clarifying what you want.

Implement those 2 tips and you'll avoid 75% of the calories in a typical restaurant entree. 

Monday, February 22, 2016

The reason you can’t lose weight

There are few things more frustrating than not being able to lose weight.
You want to be slimmer and to tone your body, but your weight won’t budge.

Read the following 7 Weight Loss Blockers to discover what is standing in your way and how to quickly and easily begin your weight loss journey.

Blocker #1: Your Mind
Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.
  • Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you’ve always wanted.
  • Protect your mind from any negative self talk. If a negative thought comes to mind, immediately reject it.
  • You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.
  • Give up the belief that you can’t achieve the body you’ve always dreamed of. See it first in your mind, and then in the mirror.
Blocker #2: Your Fear
Change makes most of us nervous – even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss efforts will be blocked by self sabotage.

Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.
  • Believe that something MUST change. You can’t be wishy-washy about it. You can’t be considering it. You can’t even be pretty sure about it. You’ve got to be rock solid.
  • Believe that YOU must change it. You can’t pass the buck of responsibility and expect to lose weight. It’s on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.
  • Believe you CAN change it. You may have failed in the past, but that doesn’t matter. When you put your mind to it, you’re able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you’ll be unstoppable.
Blocker #3: Your Excuses
Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don’t allow excuses to ruin your life any longer.
  • Don’t skip out on your responsibilities with excuses, instead expect more from yourself.
  • Focus on the big reason why you are losing the weight. Make a list of the benefits you’ll enjoy once you achieve your goal, and read them first thing each morning.
  • Remember that you can only have two things in life: excuses or results. Which do you want?
Blocker #4: Your Commitment
How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it’s no wonder that you routinely abandon your goals. If you truly want to lose weight then your commitment to the process is a must.
  • The margin between success and failure is bridged by your commitment. Don’t give up until your goal has been achieved.
  • Treat exercise with the same importance as a work meeting, and you’ll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them (in pen) on your calendar. Now stick to your schedule.
  • If you don’t give up, then you’ll never fail.
Blocker #5: Your Diet
If you consistently eat the wrong food, then you’re weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.
  • Don’t eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.
  • Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains.
  • Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.
Blocker #6: Your Patience
It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:
  • Review your goal. Is it specific and measurable? Is it small and attainable, rather than monumental? Focus on your goal when the going gets tough.
  • Make each workout a new experience. Challenge your body with different resistance, new exercises and a varied pace.
  • Remember that anyone can have one great workout, but that won’t get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.
Blocker #7: Your Support
People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising alone is a recipe for disaster.
  • Find a workout partner who is in better shape than you, or better yet, work with me, your local fitness expert, to guarantee your results.
  • I am passionate about seeing you achieve results—don’t waste your time, energy and effort on mistakes.
  • When you start a program with me, you suddenly have the upper hand on weight loss. I’ll be in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when you need it most.
Get serious about your results and begin the last weight loss program that you’ll ever do.

Call or email today to schedule your first workout. 

Wednesday, February 17, 2016

Save Money, Eat Better

Save Money, Eat Better

Choosing healthy foods on a tight budget

Looking for ways to save money and lose weight at the same time? Before canceling your gym membership, take a second look at your food spending habits. From eating out to buying pricy processed foods, your food budget could likely use an overhaul. Many people have the misconception that healthy foods and home-cooked foods are more expensive. But with the right ingredients you can easily prepare a home-cooked meal for your entire family for the amount of money it costs for just one restaurant meal.

With a few simple changes, your family can reduce your grocery bill while cutting calories and eating healthier at the same time. Sound good? Read on to find out how.

Plan Ahead

It's five o'clock and you haven't given a thought to dinner. Of course eating out is an option, but it doesn't have to be your default choice. Take a few minutes each week to plan a menu. Then head to the grocery store to buy a week's worth of food so you have the ingredients you need on hand for easy, last-minute meals.

Avoid Waste

It hurts to throw out perfectly good food that gets forgotten in the bottom of the refrigerator. Every time you waste food, you're wasting money. This is one reason why it's helpful to plan ahead. See what you already have on hand before buying new food. When you're not sure you'll be able to eat something before it goes bad, label it and stick it in the freezer to save for later.

Buy Generic

You may be surprised at how good generic brand foods taste compared to name brand alternatives. Generic foods are manufactured under the same standards and may taste slightly different, but they are quite a bit cheaper.
Many people enjoy shopping at new, sparkling supermarkets, but you'll likely leave with less money in your pockets. Shop around for the best deals.

Choose the Right Foods

Healthy doesn't have to be expensive. Whole foods bought in large quantities yield numerous servings at a fraction of the cost of processed foods. Think of how cheap a bag of beans or rice is and how many servings it provides.

Meat is often the most expensive item on your menu. Try preparing a few meatless meals each week to save money. For protein, center your meal on legumes, beans, or eggs.

For a healthy, low-calorie diet you'll want to load up on fresh produce. To save money, look for produce that's in season and comes in a bag rather than individually. You may find out-of-season produce is cheaper in the frozen section. When you buy frozen, you don't have to worry about it going bad.

When a staple food item is on sale, stock up with enough to last before it expires.

Cut out the junk and processed foods from your grocery list and you'll be sure to save money and calories.

Take Advantage of Leftovers

Unless you're picky and won't eat food that's been in the refrigerator from a previous meal, you can save time and money by enjoying leftovers. When you take the time to cook, plan to make extra servings that can be saved for lunch or dinner the next day or saved in the freezer for another time.

If you don't want the same meal again, repurpose the food into another dish. Use leftover meat to make sandwiches, stir-fries, soups, or salads.

Don't Grocery Shop Hungry

Walking up and down the grocery store aisles when you're hungry can be dangerous to your budget. You'll be more likely to make impulsive decisions about what to throw in your cart and will crave unhealthy options. Before heading to the grocery store, eat a small snack to curb your hunger, then stick to your list when you're at the store.

Sunday, February 14, 2016

Whose Talking Now? 25-Minute Workout to do at home.

Here is a simple workout you can do at home in under 30-minutes. Load the Skimble App on your phone or review it on your computer.

Modify the moves to your personal capabilities.  Work to get through all the exercises 3x and time yourself.  First goal is always proper form, second goal with this one is to time yourself and improve your time each time you go through the routine.  

Prisoner Squats
25 reps
Spiderman Planks
20 reps
Dumbbell Sumo Squats
15 reps
High-Plank and Knee Draw
10 reps
Reverse Lunges
5 reps
Renegade Row with Push-up
1 minute

Saturday, February 13, 2016

Help us build our Session Schedule

Here is our current schedule for the Boot Camp Sessions -->

Does this work with your schedule?  If not we would like to know what times work best for you.  I set up a quick schedule request form on Google Forms.  If you would like to share your input please go to and tell us what times work best for you.

And if you want to give us a try...our 28-day Transformation Challenge is almost full.  Sign Up here.

Thursday, February 11, 2016

28-Day Transformation Challenge - Sign Up Form

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Sitting at Work: Though People Know It's bad, They Won't Change Their Ways

A 2013–2014 Gallup poll discovered that the average worker in the U.S. spends about 47 hours on the job per week. Of those holding salaried positions, 25% report working at least 60 hours per week (Saad 2014). In 2015, On Your Feet Britain—a campaign urging office workers to get up from their desks more—released a survey that found significant inactivity among its 2,000 respondents:
  • 45% of women and 37% of men spent 30 or fewer minutes on their feet during work hours.
  • The majority of respondents ate lunch at their desk.
  • Nearly 80% believed they sat too much.
  • lmost two-thirds worried that inactivity was threatening their health (British Heart Foundation 2015).
Over the past several years, an avalanche of research has cited the many dangers of sitting too much; they include increased risk of type 2 diabetes, hypertension, some form of cancers, weight gain and even premature death (Chau et al. 2012; Dunstan, Thorp & Healy 2011; van der Ploeg et al. 2012). Some reports suggest people who sit a lot but also work out are not exempt from such health problems (Biswas et al. 2015). Standing at work doesn’t seem to do much to solve the problem, either (Chaput et al. 2015).
To confound the issue, other studies have found little—if any—association between being still and health hazards. These studies theorize that seated desk work has been unfairly maligned, and instead they blame lack of movement (Pulsford et al. 2015; van Uffelin et al. 2010).
Though many of the reports present conflicting evidence, they all agree that regular physical activity is necessary for a healthy life. Yet even with this message getting wide-spread coverage in the mass media, many people remain highly inactive throughout the day (Knox, Musson & Adams 2015). Even the fear of developing an inactivity-related disease doesn’t necessarily result in long-term behavior change (Tannenbaum et al. 2015).