TCF Breakfast Egg White Omelette Recipe!!

Posted by on Apr 6, 2011 in Featured, Personal Training Blog | 0 comments Egg White Omelette 5 large egg whites 3 large eggs 2 tablespoons water 1/4 teaspoon salt 1/8 teaspoon freshly ground pepper 4 tablespoons butter or margarine, melted 2 tablespoons sesame oil 1/2 cup thinly sliced onion 1/4 cup chopped green bell pepper 1/4 cup chopped red bell pepper 1/4 cup shredded mozzarella cheese 2 plum tomatoes, sliced In a large bowl combine 5 egg whites and 3 eggs. Add...
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Must Read Article: How much protein to eat a day?

Posted by on Apr 5, 2011 in Featured, Personal Training Blog | 0 comments Hardcore bodybuilders, powerlifters, and other weightlifters eat a ton of protein in a day. OK, they don’t eat a “ton”, but they do eat more than the average person. Just now much protein do they eat? How much protein do you eat? How much protein is appropriate? Can we eat too much protein? If so, what are the side effects? The ultimate question is: how much protein should I eat in a...
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TCF Weight Loss Tips | How To Lose Weight

Posted by on Mar 29, 2011 in Featured, Personal Training Blog | 0 comments Without a doubt, the most commonly asked question I get when I give a personal training session is, “I really need some weight loss tips, are there any exercises you can show me to lose fat off my stomach?” The first thing I tell my clients is, “The most important thing you need to do is get your diet under control. Without a proper diet, you can forget about losing any fat. I...
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TCF Low-Fat Fitness Energy Bars Recipe

Posted by on Mar 28, 2011 in Featured, Personal Training Blog | 0 comments Ingredients:Yield: 1 1/2 cups rolled oats 1 cup crispy brown rice cereal 1/4 cup sesame seed 1 1/2 cups dried unsulfured apricots 1 1/2 cups raisins or 1 1/2 cups currants 1/2 cup nonfat protein powder 1/2 cup toasted wheat germ 1 cup brown rice syrup or 1 cup light corn syrup 1/2 cup granulated sugar 1/2 cup reduced-fat peanut butter 1 1/2 teaspoons vanilla extract 1/2 teaspoon cinnamon Change...
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Three Reasons to Rethink that Diet Coke You’re About to Drink

Posted by on Mar 27, 2011 in Featured, Personal Training Blog | 2 comments Care for some water? No way, get me a Diet Coke, or a Coke Zero. Water is for washing hands, not drinking. And regular soft drinks and juice are full of sugars and calories. So you decided a long time ago to go with artificial sweeteners. After a while, you didn’t even notice the slightly different taste compared to sugar sweetened beverages. And, diet drinks are zero calories. Win-win. Both...
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TCF Training ABS 101

Posted by on Mar 17, 2011 in Featured, Personal Training Blog | 0 comments Abs 101 Crunches and Janda Sit-Ups primarily work the largest abdominal muscle, the rectus abdominis, which flexes the spine. This muscle compresses the abdomen to a point, but there are other muscles that you need to pay attention to, as well. The internal and external obliques, which I like to call “nature’s girdle”, are located at the sides of the rectus abdominis. They are...
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Delicious Whey Protein Pancakes/Waffles

Posted by on Mar 14, 2011 in Featured, Personal Training Blog | 0 comments PROTEIN WAFFLE / PANCAKES 1 c (4 scoops) VANILLA PROTEIN powder, whey or soy, or rice or veggie (22gram or more per scoop) 1 egg or 2 egg whites 1/2 c water 1/4 tsp baking soda 1/4 tsp vanilla Mix thoroughly and makes 6-8 pancakes or 2 waffles. OVER 60 g OF PROTEIN PER WAFFLE – LESS THAN 6 CARBS and 18-24 g PROTEIN PER PANCAKE – LESS THAN 2 CARBS !!! VARIATIONS: 1/2 tsp cinammon 2...
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Canyon Ranch French Toast Recipe

Posted by on Dec 23, 2010 in Featured, Personal Training Blog | 3 comments Ingredients1 large egg 4 egg whites 3 T light coconut milk 1/2 cup nonfat milk 1/4 t ground nutmeg 1/2 t ground cinnamon 1/2 t pure vanilla extract 1 T orange marmalade 1 t minced fresh ginger 1/2 cup pure maple syrup 1 t fresh lime juice Cooking spray 8 sli whole-wheat breadDirections In a shallow bowl, whisk together the egg, egg whites, coconut milk, nonfat milk, nutmeg, cinnamon, and...
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Veracruz-Style Red Snapper Recipe

Posted by on Dec 21, 2010 in Featured, Personal Training Blog | 0 comments Yield: 4 servings (serving size: 1 fish fillet, 1/2 cup salsa, and 1 lime wedge)Ingredients4  (6-ounce) red snapper or tilapia fillets Cooking spray 1/2  teaspoon  ground cumin 1/4  teaspoon  salt 1/4  teaspoon  ground red pepper 1/4  cup  chopped fresh cilantro 1/4  cup  chopped pitted green olives 1/4  cup  bottled salsa 1  (16-ounce) can pinto beans, drained 1 ...
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Grilled Chicken With Spicy Cherry Sauce

Posted by on Dec 17, 2010 in Featured, Personal Training Blog | 1 comment Prep: 5 minutes; Cook: 18 minutes. You can make the cherry sauce with either fresh or frozen berries.Yield: Makes 4 servings (serving size: 1 chicken breast, 1/4 cup cherry sauce)IngredientsCooking spray 1  cup  chopped pitted sweet cherries 1/4  cup  dry red wine or water 1  garlic clove, minced 1/8  teaspoon  cumin 1/8  teaspoon  salt 1/8  teaspoon  black pepper 1/8 ...
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