I love this because it helps with portion control. I don't know about you but I love apple crisp and could take down an entire pyrex of it!! With this recipe I know I am only consuming one apple not four!
One apple sliced and cored. (peeling is optional, I like the skin on)
sprinkle apple with 1 packet of truvia (stevia but this is my favorite version)
& cinnamon
Microwave apple for 3 to 4 minutes
sprinkle with chopped walnuts and add a touch of light whipped cream....delicious!!
Wednesday, September 30, 2009
Easy Rock'in Apple Sauce
This is so easy to make and really good! I still can't believe I own a crock pot!!!
12 apples cored and sliced (any kind, can mix varieties)
4 cinnamon sticks
cinnamon, all spice, ginger and a dash of cloves
2 Tablespoons of sugar free maple syrup ( or you can use real if you don't want the splenda)
1/4 cup of water
Combine all ingredients in a slow cooker and set for 4-6 hours. You won't believe how good it is and how great you house will smell!!
Enjoy!
12 apples cored and sliced (any kind, can mix varieties)
4 cinnamon sticks
cinnamon, all spice, ginger and a dash of cloves
2 Tablespoons of sugar free maple syrup ( or you can use real if you don't want the splenda)
1/4 cup of water
Combine all ingredients in a slow cooker and set for 4-6 hours. You won't believe how good it is and how great you house will smell!!
Enjoy!
Monday, August 31, 2009
It's Time to Fall Back Into Shape!!!
Oh that time of the year again...I am always sad to see the summer come to a close..this year especially because my baby is going to Kindergarten...WOW the last five years really did go fast :)
The upside is that I have more time to follow my passion and focus on some more personal and small group training. I have so many creative ideas that I will have to time to expand upon once the school year kicks in.
Time to "Fall back into shape" after a summer of fun!!
Here is my fall schedule listed below!
Monday, MSTC (14 Bessom Street, Marblehead)
9:15am BOSU with Super Abs
10:15am Studio Strength and Conditioning
Tuesday
Private clients, hours available for additional clients from 10-1pm
Wednesday, MSTC
9:15am Boot Camp
10:15 Studio Strength and Conditioning
Thursday
8:45am Beach Boot Camp (Philips Beach in Swampscott)
4:30pm Youth Cardio Blast (YMCA Marblehead)
Friday, MSTC
9:15am Boot Camp
10:15am Studio Strength and Conditioning
Sunday
8:30am Beach Boot Camp(Philips Beach in Swampscott)
The upside is that I have more time to follow my passion and focus on some more personal and small group training. I have so many creative ideas that I will have to time to expand upon once the school year kicks in.
Time to "Fall back into shape" after a summer of fun!!
Here is my fall schedule listed below!
Monday, MSTC (14 Bessom Street, Marblehead)
9:15am BOSU with Super Abs
10:15am Studio Strength and Conditioning
Tuesday
Private clients, hours available for additional clients from 10-1pm
Wednesday, MSTC
9:15am Boot Camp
10:15 Studio Strength and Conditioning
Thursday
8:45am Beach Boot Camp (Philips Beach in Swampscott)
4:30pm Youth Cardio Blast (YMCA Marblehead)
Friday, MSTC
9:15am Boot Camp
10:15am Studio Strength and Conditioning
Sunday
8:30am Beach Boot Camp(Philips Beach in Swampscott)
Monday, August 24, 2009
White Lightning Sangria
I made this the other night and it was amazing and pretty!
1 Bottle Chardonnay
1/2 cup citron vodka
2 cups of diet gingerale or lemon sparkling water
1/4 cup of sugar or splenda
1 orange sliced
1 lime sliced
1/2 red grapes sliced
combine all ingredients and chill. You may also combine all ingredients and add the gingerale or soda water just before serving!
Serve in a large pretty wine glass with lots of ice and pieces of the fruit..
Enjoy!!
1 Bottle Chardonnay
1/2 cup citron vodka
2 cups of diet gingerale or lemon sparkling water
1/4 cup of sugar or splenda
1 orange sliced
1 lime sliced
1/2 red grapes sliced
combine all ingredients and chill. You may also combine all ingredients and add the gingerale or soda water just before serving!
Serve in a large pretty wine glass with lots of ice and pieces of the fruit..
Enjoy!!
Wednesday, August 19, 2009
My Dedicated Boot Campers!!! Summer 2009
Okay so it was a smaller group for us that day but it is QUALITY not QUANTITY!!!
Thursday has always been of me favorite workout days thanks to you all.
This photo was taken by my favorite local photographer Jennifer Shore. Check her work out at www.jennifershore.com.
In this photo left to right Kim, Donna, Ali, me and Chelle...love you ladies!!!
Awesome Protein Shake!
This shake rocks and is great to have in the morning before a workout or after a workout for some added protein!
1 cup of water
4 or 5 ice cubes
1 scoop of protein powder
1 or 2 truvia packets
1/2 cup of frozen berries ( any kind)
1 or 2 Tablespoons of ground Flaxmeal
Blend all ingredients in a blender and Enjoy!!!
1 cup of water
4 or 5 ice cubes
1 scoop of protein powder
1 or 2 truvia packets
1/2 cup of frozen berries ( any kind)
1 or 2 Tablespoons of ground Flaxmeal
Blend all ingredients in a blender and Enjoy!!!
Tuesday, June 23, 2009
Updated Schedule, Times & locations!!
Hi Everyone!
Updated schedule is posted below!!!
Monday
MSTC 14 Bessom Street, Marblehead
9:15am BOSU
10:15am Strength & Conditioning
Tuesday
Private Training Clients
Wednesday
MSTC 14 Bessom Street, Marblehead
9:15am Boot Camp
10:15am BOSU
Thursday
Phillips Beach, Swampscott
Beach Boot Camp
8:15am
Friday
MSTC 14 Bessom Street, Marblehead
9:15am Boot Camp
10:15am Strength and Conditioning
Saturday
Private or semi private group training
Sunday
Phillips Beach, Swampscott
Beach Boot Camp
8:30am
Hope to see you all this soon!!!!
Updated schedule is posted below!!!
Monday
MSTC 14 Bessom Street, Marblehead
9:15am BOSU
10:15am Strength & Conditioning
Tuesday
Private Training Clients
Wednesday
MSTC 14 Bessom Street, Marblehead
9:15am Boot Camp
10:15am BOSU
Thursday
Phillips Beach, Swampscott
Beach Boot Camp
8:15am
Friday
MSTC 14 Bessom Street, Marblehead
9:15am Boot Camp
10:15am Strength and Conditioning
Saturday
Private or semi private group training
Sunday
Phillips Beach, Swampscott
Beach Boot Camp
8:30am
Hope to see you all this soon!!!!
Thursday, May 14, 2009
Vitatops!
Ok ,Hungry girl has been raving about these and I had walked by them so many times in the grocery store that I finally had to give them a try. Well, let me just say they are awesome! I definitely have a sweet tooth and these taste sinful! The deep chocolate taste like a brownie, seriously! Better yet...my kids eat them!
Here is the nutritional low down... 100 calories,1.5 grams of fat,140 grams of sodium, 21 carbs, 6 grams of fiber and 3 grams of protein...a home run in my book!!!!
My girls each had one for breakfast with a glass of milk this morning and actually thanked me WHAT?????
Here is the nutritional low down... 100 calories,1.5 grams of fat,140 grams of sodium, 21 carbs, 6 grams of fiber and 3 grams of protein...a home run in my book!!!!
My girls each had one for breakfast with a glass of milk this morning and actually thanked me WHAT?????
Tasty Tuna Salad!
If you love Tuna but hate mayo here is a great alternative to making it without mayo while getting some veggies! Tuna is an exceleent source of protein. A great choice for lunch to keep those sugary cravings at bay!
I can of Solid White Alabacore Tuna
Helmann's Dijionaise
Grape tomatoes sliced in half
chopped celery
onion powder to taste
about a cup of spring mix
Chop Tuna and celery into small pieces...add sliced grape tomatoes and onion powder. Mix desired amount of dijionaise into tuna mixture. Once all of the ingredients are combined add about a cup of chopped spring mix and mix completely.
I like to toast a Joseph's Low Carb Pita to have it on but it is great by itself!
Enjoy!
I can of Solid White Alabacore Tuna
Helmann's Dijionaise
Grape tomatoes sliced in half
chopped celery
onion powder to taste
about a cup of spring mix
Chop Tuna and celery into small pieces...add sliced grape tomatoes and onion powder. Mix desired amount of dijionaise into tuna mixture. Once all of the ingredients are combined add about a cup of chopped spring mix and mix completely.
I like to toast a Joseph's Low Carb Pita to have it on but it is great by itself!
Enjoy!
Monday, March 2, 2009
Even Better Banana Bread
Ok...this Banana Bread Rocks. I know it is a home run when my kids & husband all enjoy it!!
Preheat oven to 350, bake for 50 minutes
1 1/4 cups of whole wheat flour
1/4 of all purpose flour
3/4 splenda
3 mashed bananas
1/2 of egg beaters
1 small container of activa light vanilla yogurt or 1/2 cup any lowfat yogurt.
2 tsp. of baking powder
1/2 tsp of cinnamon
1/2 tsp of salt (optional)
1 tsp of vanilla extract
Directions: Combine all ingredients and place in a loaf pan that has been coated with non stick canola oil spray. Bake for 50 minutes. Enjoy!!
Preheat oven to 350, bake for 50 minutes
1 1/4 cups of whole wheat flour
1/4 of all purpose flour
3/4 splenda
3 mashed bananas
1/2 of egg beaters
1 small container of activa light vanilla yogurt or 1/2 cup any lowfat yogurt.
2 tsp. of baking powder
1/2 tsp of cinnamon
1/2 tsp of salt (optional)
1 tsp of vanilla extract
Directions: Combine all ingredients and place in a loaf pan that has been coated with non stick canola oil spray. Bake for 50 minutes. Enjoy!!
Rockstar Chopped Cabbage Salad
Easy to make and so yummy. I like to grill chicken or shrimp and put it on top!
6 cups of sherreded green cabbage
1/2 cup of chopped green onion
1/2 cup of sliced almonds
1 cup of fiber one original cereal
1 can of sliced water chestnuts
1 teaspoon of ground ginger
1 teaspoon of garlic powder
3 teaspoons of seasame seeds
4 Tablespoons of lowfat asian seasame dressing (I use Newman's lowfat)
1 Tablespoons of apple cider vinegar
Directions:
Toss & enjoy! This stays well in the fridge even though it is dressed. If you need more dressing I would add it just before serving!
6 cups of sherreded green cabbage
1/2 cup of chopped green onion
1/2 cup of sliced almonds
1 cup of fiber one original cereal
1 can of sliced water chestnuts
1 teaspoon of ground ginger
1 teaspoon of garlic powder
3 teaspoons of seasame seeds
4 Tablespoons of lowfat asian seasame dressing (I use Newman's lowfat)
1 Tablespoons of apple cider vinegar
Directions:
Toss & enjoy! This stays well in the fridge even though it is dressed. If you need more dressing I would add it just before serving!
Wednesday, February 11, 2009
Little Rockstar Fitness Classes :)
I am excited to say that we started our first week of Little Rockstar Fitness Classes at MSTC in Marblehead (located at 14 Bessom Street, formerly Energy Works) this past Monday 3-4pm!
I have to say that I never knew how good it could feel to teach and witness kids having fun & working out with their friends! I have always been passionate about teaching fitness to adults but I just may have found an additional love. I am not sure who had more fun them or me!!
Thanks to all the Rockstar parents for entrusting me with your Little Rockstars!
Melissa
I have to say that I never knew how good it could feel to teach and witness kids having fun & working out with their friends! I have always been passionate about teaching fitness to adults but I just may have found an additional love. I am not sure who had more fun them or me!!
Thanks to all the Rockstar parents for entrusting me with your Little Rockstars!
Melissa
Tuesday, February 10, 2009
Almost Fat Free No Bake Cheesecake!!
Preheat oven to 350 degrees
Ingredients for Crust:
2 cups of Fiber One original Cereal
1/4 yogurt butter or light butter
1 ounce of water
1 teaspoon of water
4 splenda packets
Ingredients forFilling:
2 8ounce tubs of fat free cream cheese
1 small container of cool whip
1/2 cup granulated splenda
2 teaspoons of Vanilla
To make crust:
Take 2 cups of the Fiber one original cereal. Grind it in a food processor or blender
Mix cereal with a teaspoon of cinnamon and four splenda packets.
Take a1/4 cup of yogurt butter and melt in the microwave. Once melted add one ounce of water to the butter and mix it with the cereal mixture.
Take a 8X8 pan, spray with non stick spray and press the cereal mixture into the pan creating a crust. Bake for 15 minutes. Once bake take out and let cool.
To make filling:
Take two 8 ounces tubs of fat free cream cheese & one small container of cool whip. Beat together with a mixer or hand beater. Add 2 teaspoons of vanilla & 1/2 cup of splenda.
To make cheesecake:
Once the crust has cooled completely add the cream cheese filling. Place in the freezer until set!!!
ENJOY!!!!!!
Monday, February 2, 2009
Low fat Cheeseburger Pie
Another Great Comfort Food Recipe!
Ingredients
1lb extra lean ground turkey
1 cup Nonfat Cottage Cheese
1 Egg
1/2 Cup Chopped Onion
1 Clove Garlic (chopped)
3/4 Cup Kraft 2% Shredded Cheddar Cheese
2 Tbsp Worcestershire Sauce
1/4 cup water
3/4 cup of Heart Smart Bisquick (mix only)
4 Slices of Tomato
Directions
Preheat oven to 350
Brown Turkey Onion & Garlic in a pan.
While turkey is browning mix Bisquick and water to form a dough. (add water gradually as needed for dough)Roll dough flat enough to cover a pie pan with rolling pin. (may have extra dough).Place dough in pie pan.
Mix Worcestershire Sauce in with turkey mixtureIn a separate bowl, mix cottage cheese with egg.Pour turkey mixture into pie pan.Pour Cottage Cheese mixture over turkey Top with Shredded Cheddar Cheese .
Then place Tomato Slices on top and bake at 350 for 30-40 minutes.
Number of Servings: 8
Ingredients
1lb extra lean ground turkey
1 cup Nonfat Cottage Cheese
1 Egg
1/2 Cup Chopped Onion
1 Clove Garlic (chopped)
3/4 Cup Kraft 2% Shredded Cheddar Cheese
2 Tbsp Worcestershire Sauce
1/4 cup water
3/4 cup of Heart Smart Bisquick (mix only)
4 Slices of Tomato
Directions
Preheat oven to 350
Brown Turkey Onion & Garlic in a pan.
While turkey is browning mix Bisquick and water to form a dough. (add water gradually as needed for dough)Roll dough flat enough to cover a pie pan with rolling pin. (may have extra dough).Place dough in pie pan.
Mix Worcestershire Sauce in with turkey mixtureIn a separate bowl, mix cottage cheese with egg.Pour turkey mixture into pie pan.Pour Cottage Cheese mixture over turkey Top with Shredded Cheddar Cheese .
Then place Tomato Slices on top and bake at 350 for 30-40 minutes.
Number of Servings: 8
Tips for Healthier Eating
It's Monday again!! Here are some tips to get you back on track after the weekend!!
One of the biggest challenges to eating healthier is finding substitutions for existing foods in your diet. Here are some tips to make the transition easier:
Use mustard instead of mayo on your sandwiches. You’ll get lots of flavor with much fewer calories and fat.
Select whole wheat bread over white bread. Be sure to read the label to ensure you’re getting whole grains, not just colored white bread.
Eat the white meat of turkey or chicken, which is lower in fat than dark meat, red meat and pork. Animal fat is the number one dietary source of unhealthy saturated fat.
Start using lean ground beef, pork tenderloin or fish instead of high-fat cuts of meat.
Change your cooking methods. Bake, grill or broil your meals instead of frying. Use non-stick sprays—or better yet, non-stick pans—instead of oil.
Drink more water. Slowly reduce the amount of soda you drink and replace it with herbal tea or water. Aim for eight cups of pure water each day.
Don't drink your calories. Eat a whole orange instead of drinking a glass of juice, for example. Real food is usually more filling and more nutritious than juices, fruit drinks, and other high-calorie beverages.
Serve sauces and dressings on the side. Dip your fork into the sauce, then dip your fork into the food. You’ll still have the flavor but with fewer calories.
Gradually switch to skim milk. Milk commonly comes in four varieties: whole (4% fat), 2%, 1% and skim (0% fat). Gradually wean yourself from the higher-fat varieties to the lower fat milk every two weeks. For example: continue drinking your normal 2% milk for two weeks, then move to 1% for two weeks, and then your palate will be ready for the consistency of skim milk.
Switch from full-fat cheeses to reduced-fat or fat-free cheeses the same way you would with milk (see tip above).
Order vegetables on the side instead of fries. Flavor them with lemon juice or herbs instead of butter.
Snack on fruit and nuts instead of sugary treats. The fiber, protein and healthy fats in this combo will sustain you to your next meal and you won’t have the energy slump that comes after eating candy.
Reduce your portion size. Most people will eat whatever amount of food is in front of them, so start putting your meals on smaller plates. You will be just as satisfied because your mind "sees" that you’re eating a full plate of food.
One of the biggest challenges to eating healthier is finding substitutions for existing foods in your diet. Here are some tips to make the transition easier:
Use mustard instead of mayo on your sandwiches. You’ll get lots of flavor with much fewer calories and fat.
Select whole wheat bread over white bread. Be sure to read the label to ensure you’re getting whole grains, not just colored white bread.
Eat the white meat of turkey or chicken, which is lower in fat than dark meat, red meat and pork. Animal fat is the number one dietary source of unhealthy saturated fat.
Start using lean ground beef, pork tenderloin or fish instead of high-fat cuts of meat.
Change your cooking methods. Bake, grill or broil your meals instead of frying. Use non-stick sprays—or better yet, non-stick pans—instead of oil.
Drink more water. Slowly reduce the amount of soda you drink and replace it with herbal tea or water. Aim for eight cups of pure water each day.
Don't drink your calories. Eat a whole orange instead of drinking a glass of juice, for example. Real food is usually more filling and more nutritious than juices, fruit drinks, and other high-calorie beverages.
Serve sauces and dressings on the side. Dip your fork into the sauce, then dip your fork into the food. You’ll still have the flavor but with fewer calories.
Gradually switch to skim milk. Milk commonly comes in four varieties: whole (4% fat), 2%, 1% and skim (0% fat). Gradually wean yourself from the higher-fat varieties to the lower fat milk every two weeks. For example: continue drinking your normal 2% milk for two weeks, then move to 1% for two weeks, and then your palate will be ready for the consistency of skim milk.
Switch from full-fat cheeses to reduced-fat or fat-free cheeses the same way you would with milk (see tip above).
Order vegetables on the side instead of fries. Flavor them with lemon juice or herbs instead of butter.
Snack on fruit and nuts instead of sugary treats. The fiber, protein and healthy fats in this combo will sustain you to your next meal and you won’t have the energy slump that comes after eating candy.
Reduce your portion size. Most people will eat whatever amount of food is in front of them, so start putting your meals on smaller plates. You will be just as satisfied because your mind "sees" that you’re eating a full plate of food.
Friday, January 30, 2009
Build Your Own Class!!
Hi everyone!
In addition to my regular schedule posted...We have also started a new program at MSTC called "Build Your Own Class" Essentially you can come in with a group of friends whether it be a tennis group, running club or just a group of friends that would like to work out privately. We can design a training program based upon your goals as individuals as well as a group.
Personally, I love working out in small groups. This is one of the main reasons why I transitioned from a large gym to a smaller boutique gym. At MSTC our goal is to have our clients feel like family....exercise should be fun & social!
In addition to personalized attention, we also believe that it shouldn't cost a fortune to work out in a private facility. We will continue to provide excellent service at a reasonable cost!
If you would like more information you can contact me via the blog, email or cell 781-576-9317.
Have a Fantastic day!!
Melissa
In addition to my regular schedule posted...We have also started a new program at MSTC called "Build Your Own Class" Essentially you can come in with a group of friends whether it be a tennis group, running club or just a group of friends that would like to work out privately. We can design a training program based upon your goals as individuals as well as a group.
Personally, I love working out in small groups. This is one of the main reasons why I transitioned from a large gym to a smaller boutique gym. At MSTC our goal is to have our clients feel like family....exercise should be fun & social!
In addition to personalized attention, we also believe that it shouldn't cost a fortune to work out in a private facility. We will continue to provide excellent service at a reasonable cost!
If you would like more information you can contact me via the blog, email or cell 781-576-9317.
Have a Fantastic day!!
Melissa
Wednesday, January 7, 2009
Guiltless Death By Chocolate Cupcakes, OH MY!!!
These are amazing and very easy to make...enjoy!!!
Ingredients
2 Cups of Moist Style Chocolate Cake Mix(about half a box)
Two 25 Calorie packets of diet hot cocoa
1/2 cup of egg beaters
2 Tablespoons of semi-sweet chocolate chips
1 Teaspoon of Splenda
1/8 teaspoon of salt ( I omitted this)
Pre-heat oven to 350 degrees
Directions
Place chocolate chips and cocoa mix in a tall glass add 12 Ounces of boiling water and stir until both parts are dissolved. Chill in the freezer for 25 minutes.
Once chilled, stir and add other ingredients whip for 2 minutes.
Spray 12 cup muffin pan with non-stick baking spray or line it with baking cups. Evenly spoon batter into cups. Batter will be thinner than regular cup cake batter but cupcakes will puff up!
Bake for 15 minutes. Cupcakes will appear shiny when done.
Per serving: 108 calories, 2.5 g fat, 230mg sodium,19g carbs,1g fiber,12g sugars,2g protein.
Ingredients
2 Cups of Moist Style Chocolate Cake Mix(about half a box)
Two 25 Calorie packets of diet hot cocoa
1/2 cup of egg beaters
2 Tablespoons of semi-sweet chocolate chips
1 Teaspoon of Splenda
1/8 teaspoon of salt ( I omitted this)
Pre-heat oven to 350 degrees
Directions
Place chocolate chips and cocoa mix in a tall glass add 12 Ounces of boiling water and stir until both parts are dissolved. Chill in the freezer for 25 minutes.
Once chilled, stir and add other ingredients whip for 2 minutes.
Spray 12 cup muffin pan with non-stick baking spray or line it with baking cups. Evenly spoon batter into cups. Batter will be thinner than regular cup cake batter but cupcakes will puff up!
Bake for 15 minutes. Cupcakes will appear shiny when done.
Per serving: 108 calories, 2.5 g fat, 230mg sodium,19g carbs,1g fiber,12g sugars,2g protein.
Sunday, January 4, 2009
Happy New year Rockstars!!
Hi Ladies!!
Happy New year to all of you! I love the New Year because it is a time of new beginnings and an opportunity to evaluate how far we have come and just how far we can go in the future.
This year I have decided that I am not going to make a specific resolution...I am going to continue what I am doing, only better. What does this mean to you? Challenges...in terms of fitness and diet. I am committed to relaying the most cutting edge information I can to all of you regarding specific fitness routines and healthy eating.
This past year has been so exciting with the birth of our beach workouts and the new classes I have added at MSTC. I look forward to continuing my relationships with all of you. I appreciate your support and I am committed to making this year one that you will all benefit from.
I feel so grateful to be able to do what I love! Thanks for all of your support and for being the Rockstars that you are!
Happy, Happy New Year!
Melissa
Happy New year to all of you! I love the New Year because it is a time of new beginnings and an opportunity to evaluate how far we have come and just how far we can go in the future.
This year I have decided that I am not going to make a specific resolution...I am going to continue what I am doing, only better. What does this mean to you? Challenges...in terms of fitness and diet. I am committed to relaying the most cutting edge information I can to all of you regarding specific fitness routines and healthy eating.
This past year has been so exciting with the birth of our beach workouts and the new classes I have added at MSTC. I look forward to continuing my relationships with all of you. I appreciate your support and I am committed to making this year one that you will all benefit from.
I feel so grateful to be able to do what I love! Thanks for all of your support and for being the Rockstars that you are!
Happy, Happy New Year!
Melissa
Subscribe to:
Posts (Atom)