Top Body - Fitness 2 Week Boot Camp Menu

Top Body - Fitness 2 week menu (click)

What To Eat at Fast Food Places...Subway

What To Eat at Fast Food Places ... IF you have to eat there

This new series of blogs I will be going over the more popular fast food chains that I come in contact with.

Today we will look at one of my favorites Subway.

As you know I like Subway and it draws me in with the slogan "eat fresh". It is a good a good place to eat at as long as you avoid mayo, limit the cheese and choose whole-grain bread or you go with the salad options.

1. Stick with a 6-inch sub.

2. Get the 9 grain honey oat bread (4 g fiber, 3.5 g fat per 6 inch serving) OR

9 grain wheat bread (3 g fiber, 2.5 g fat per 6 inch serving) for maximum fiber

3. Choose condiments wisely. Forget the ranch dressing, olive oil blend, light mayo and

How Many Calories Do I Need Burn to Lose Weight?

Answering Questions:

Well it's not that simple. It really does matter what you eat.

3,500 calories equals about 1 pound.

So logic would tell us that we need to burn off 3,500 calories to lose a pound. YES...BUT...

Iced Vanilla Protein Cappachino

* Milk, 1%, 1 cup  

* Regular Coffee, 2 cup  

* Whey protein powder, 2 scoops 

* ice cubes, 10 cubes ( 5 cubes blend 5 cubes in glass) 

Optional :* Stevia packet, 1- 4 packets, if you want it sweeter you can add 

Directions

This makes 4 servings of 8 oz. 

Cool coffee
Mix all ingredients in blender however only Include 5 ice cubes.Next pour over 5 ice cubes. You can make it a frosty drink by adding all 10 cubes in the blender.  

Simple Cottage Cheese Dips

Simple Cottage Cheese Dip 
Cottage Cheese 
lemon


Blend and in blender until smooth and it tastes and looks like sour cream. Just add flavoring to it to make dips. 
Add Ranch seasoning, taco seasoning, cumin, etc. 
It can be also used in taco bean dip. No one can tell =-) 


Cucumber Cottage Cheese Dip
1/4 cup cucumber, Diced
1/4 cup green onion, Diced
1/4 cup radish, Diced
1/2 cup fat free cottage cheese
1/2 cup light sour cream
1/2 teaspoon celery salt
1/4 teaspoon black pepper

1 Mix the cucumber, green onion, and radishes together then blend in the cottage cheese and sour cream.
2 Add the celery salt and pepper blending all of the ingredients well.
3 Cover and chill.

Boot Camp Healthy Snack List

Boot Camp Healthy Snack List

• Eggs in a basket (egg cooked in the middle of whole wheat bread) 
• Low-fat cheese cubes
• Hardboiled eggs
• Deviled egg made with hummus
• Whole-wheat crackers and low-fat string cheese
• Grapes with nuts 
• Fruit smoothie made with Greek Yogurt 
• Tuna and cottage cheese 
• bags of baby carrots with hummus
• Fruit yogurt cup
• Celery sticks with nat. peanut butter and a few raisins on top
• Trail mix

Boot Camp 10 Musts

10 Musts For Boot Camp 

For the Next 2 months

1. 1. Drink 10 glasses of water with a few droops on lemon in it daily.
   2. Walk daily 20+ Minutes
   3. Eliminate fast food (except for Subway, Chipotle  or Bread Co.their helathy options) 
   4. Stay away from all fried foods (including chips and frozen fried foods))
   5. Eat nothing with high fructose corn syrup in it
   6. Work on more whole grains and stay away from WHITES(white flour, sugar, salt, white rice, white potatoes) 
   7. Foods That Should Be Eaten Daily in a Healthy Life Style   
   8. Work on nutrition, getting more protein in:  20 Protien Balanced snacks:  
   9.  No alcohol
   10.  Buy a heart rate monitor ("Polar" with a chest strap is the best. Look for coupons on line.  Sports Authority has them. )
   Let's Get Healthy,
   Coach TIA 

No Bake Chocolate Protein Snacks

No crust almond meal and
I added an extra 1/2 cup of chunky Peanut Butter

Ingredients

1 cup chocolate protein powder

1/2 cup water

1/4 cup cocoa powder

1/4 cup ground flax seed

6 packets of Stevia

2 tbsp almond meal

(reserve for outer crust)

1/2 cup almond butter

(may substitute all natural peanut butter)

Additional add in's, not in nutritional count.

1/4 cup of dark chocolate chips

extra 1/2 cup of chunky all nat. Peanut Butter

Whole nuts of any kind

2 tbsp wheat germ in place of almond meal

Top Body- Fitness Boot Camp - 8 week class

Top Body- Fitness Boot Camp - 8 week class 

Top Body- Fitness Boot Camp -
"Bustin' Bootie Boot Camp" - 8 week classes
Next session starting:
April 25th - June 17th Monday, Wednesday, and Friday 5:15 - 6:15 am $96
April 25th - June 17th Monday, Wednesday, and Friday 6:10- 7:10 am $96
Drop in class is $5
Email for paperwork and to sign up or call 954-9156 and leave a message 

Location: 

LongAcre Park in Fairview Heights Il.

For my boot camp participants please view all of the boot camp tags for things to help you get started.

Drop in class is $5 

email for paperwork and to sign up 

For my boot camp participants please view all of the boot camp tags for things to help you get started.

Baked Oatmeal Squares

 Ingredients

3 cups oats 

2 tsp Baking Powder 

1/2 tsp cinnamon 

1/2 tsp salt 

1/2 Cup orange juice

1/2 Cup Applesauce, unsweetened 

1 tsp Vanilla 

4 egg whites 

1 cup skim milk 

optional

1 cup dried cranberries -   (if added add to nutrition 440 calories, 4 g fat, 96 carbs, 4 fiber, 76 sugar)