It's been great!

Looking forward to my next 16 sessions!

Thanks Three's Company + 1 for a wonderful two months.  I really enjoyed your "company" (no pun intended) and support over the past weeks.  Best of luck.

Karen

A few percentages lost...awesome memories gained!

Sending out a big THANK YOU to the FAB FOUR team for listening to me during our 8 weeks together. It was a big win today measuring in to great results...but even better to know we are sticking together for another round!!!

I cannot end this without sending a special big THANK YOU to our fearless leader---Dean. Dean, you really motivate without judgment and that makes you the rockstar of the FAB FOUR team.

Now, with that love stated, about that plank today....:)  

Results are in and visible!

Thanks to Kristin for motivating us and for varying our workouts every session.  The Rapid Blasters came into this event as strangers but now we inspire and push each other beyond our limits.  I am looking forward to continuing to work out together and can't wait to see evolving results!

Well done, Blasters!!!

Sad TT is ending but happy for the motivation it has given me! Thanks Kristen, good luck to my teammates. Go Team Triple S.E.C.!

Week 8 Score Card

Since this is the last week of team training you do not need to pass in
week 8's score card. The only points available during week 8 will be
points for overall body fat loss. You can also earn 15 bonus points for
your team if you submit feedback on Team Training 2012 via e-mail to
[3]kristin@fitnessforyougym.com BY SATURDAY 3/17. Tell us what you
liked, what you think could improve team training in the future, your
favorite moment or new exercise, etc.

Daylight savings....

Has taking its toll, but team training keeps me motivated and at the gym!  Great program!

Down a couple of sizes!

I'm officially back in a size 6 (albeit a tight 6, BUT a 6 nonetheless)from a size 10 when TT started back in January! Looking forward to seeing the change in body fat percentage at Thursday's weigh in. Love training as a team...knowing my fellow Rapid Blasters would be there really helped to get me out of bed some days,and to push myself a little harder on most days. Coach Kristen, you rock! Looking forward to TT Part 2...and Bootcamp when the next round is done! Maybe I actually won't need to wear a sarong at the beach this summer?! Woohooo Joining FFY this year was such a great decision. Gotta say... being able to catch a 5:30am class, because i know my days are hectic with no other "me time", is awesome. Thanks Elaine...you run a great gym :)

Beautiful Weather

At least it's nice out! I couldn't get myself to the gym today because of my *&%* head cold! I feel terrible! Thank goodness I didn't get sick 7 weeks ago! Don't worry team I'll tough it out tomorrow. See you then. Gooooooo Beanheads!

The 8 weeks don't have to end...keep your team going strong!

While the 8 weeks of TEAM TRAINING are almost over we would like to extend discounted group training rates for teams that would like to keep training together. Here are the following rates for another 8 weeks/16 sessions:

6 people - $350/each
5 people - $400/each
4 people - $450/each
3 people - $500/each

* If you would like to add a new team member to the group you can do that.

Cold Be Gone!

This cold is still lingering on. I was hoping sweating it out with Kristen yesterday would help but no. Hope everyone else is feeling better. Go Bean Heads!

What weather!!

Yes, it's cloudy now.  But man! How warm it is.  How nice is it to not be all bundled up going to the gym - to not have to put that coat on while all sweaty after finishing some hard core BodyCombat with Charlene or Team Training with the Cougars?  And even better - how good do your arms look in a short sleeved shirt now?  About an order of magnitude better than they did in December - that's how good.

Have a fabulous week 8, everyone.
(And please note that the Cougars jumped 4 spots last week.  Let's all continue to watch that rise, shall we?)

Anxiously awaiting

I can't wait to see our results on Thursday!  Wooohooo Fab4, I see good things for us!

Last week

It has been a great run. I am actually looking forward to this weigh in.

I am ready for tomarrow I will not let my head cold slow me down See you
tomarrow sexy 6

Sexy Six

Looking forward to a great week with the Sexy Six & Kristin.  Having the teammates has kept me motivated for the entire eight weeks!

Sexy Six

Great work outs last week. I do have to say that Wednesday was my favorite day with Kristin's spin class and Ashley's Express pump. Thank you Ladies!!!

Feel better!

I hope you are feeling better, Charlene.  See you Wednesday.  - Karen

Here are the current standings

Entering the final week...

Hard to believe 8 weeks has already gone by. Standings are updated at the club - an e-mail will be sent out mid-week with the current standings and also information regarding if your team wants to continue training together. Keep pushing!

"There are no shortcuts to any place worth going."
-Beverly Sills

Three's Company +1!

I cannot believe it is week 8 already. Everyone has been doing great! I'm looking forward to another great week, though I'll be sad to split from my team on Wednesday :(.  Keep up the good work everyone!

Week 8 already?

I can't believe we are in our final week!  Thanks FFY for another great year of Team Training!  I am second guessing the fudge I ate this afternoon...

Sexy Six

Can't believe we in our home stretch!  Thanks Kristen for helping us get stronger!!  Can't believe I can do planks and push ups!!  Can't wait to see what you have in store for us this week!

BOO-HOO!

So sad that this is the last week of Team Training! Can't believe how fast it's gone - thanks Kristen, FitFabFour and FFY!

It's not whether you win or lose, it's how you play the game.  Yes, a win would be nice but I've gained something more important than that the past two months.  Our team has played the game hard and given a 110%, and that's worth more than a win any day.  I'll be walking away with a better fitness ethic and maybe a few new little muscles to boot.  Thanks Fab4 and FFY, so very grateful!

Put on jeans from the bottom of my drawer...

They aren't my skinny jeans but they have been waiting to be worn for awhile...
Thanks to team training I have a "new" wardrobe section to tap into

Sexy Six....

Are you feeling it in your thighs today?  Thanks for a great workout, Kristin!

SueB

Bean Heads

I loved Thurs workout! I'm wishing we had a few more weeks to go. I've really had fun working out with you girls . Thank you Kristen for pushing us! Lets keep it up!

In need of a Belt

Rather than a free t-shirt for team training, I think we should all get a free belt.  My jeans are officially way too loose. Finish strong half dozen D-nutz. Here we go!

Went by too fast

Team training has gone by too fast. I've gotten to know other members of the gym and the staff even better, making FFY an even better gym to belong to!

It's a Beautiful Day!

Had a great work out with my Beanheads. Loved going outside to enjoy this awesome weather!

Great workout with Kristen! Miss my team mates!

Missing my team training, missing the classes, missing Kristen but loving Breckenridge! Go Team Triple S.E.C. Earn some points for us!

The Ultimate Test of Willpower

I stared temptation in the face and walked away!  After Monday's ab workout, I treated my son to some pizza at Tripoli.  Of course he wanted immediate gratification and wanted to eat it there.  I sat with him and drank my water while he thoroughly enjoyed his slice of pizza.  I didn't even have a morsel!  Team Training has  definitely helped to change my mindset.  I know I would not have thought twice of having a taste previously.

Score card error

Some of you have wondered about the bonus work out points and which score card to put it on. You will all get credit (once) for attending the last bonus workout (which was Monday March 5th with Dean) no matter which card you put it on.

Sorry for the confusion,
Kristin

Trifecta

Wow, feeling the ab workout with Dean!!!

Trifecta

Feeling a little beat up today.  Killer workouts with Charlene yesterday morning, Dean's ab workout yesterday afternoon and the Pi-Yo class this morning.  That's what I get for slacking last week.  Good to be back on track!

LAS

Getting results

Another week down, another week of results.

Thank you Kristen.

Health Salad

2 lbs Cabbage
3-4 cucumbers
1-2 green peppers
2 medium onions
2t salt
1/2 c sugar
3/4 c viniger
4 carrots

Directions:
Shred or slice all vegetables.
Mix other ingredients and pour over the veggies.

Spinach Shake

Hello team trainers.  It seems that whenever I try to truly commit to a healthy lifestyle, work goes absolutely nuts.  I'm trying to stay strong, however, and I'm doing pretty well.  Here is a recipe (stolen from fit2fat2fit.com, which has some awesome workouts and diet plans, if you are interested):

Spinach shake:

1 cup almond milk (no sugar added)
1 handful raw spinach
1 scoop whey protein powder (I like the isolate, as it only has about 100 calories)
1/2 banana
1 to 2 tablespoons of peanut butter
about 1 cup of ice

Blend the whole thing together until smooth and creamy.  It's a great way to eat spinach, especially for children.  Here's a handy video of the shake in progress:

http://www.youtube.com/watch?feature=player_embedded&v=iP0UvwowCx0

Enjoy!!

Turkey Chili

http://pittsburgh.cbslocal.com/2011/01/10/weight-watchers-slow-cooker-turkey-chili/

This is a weight watchers recipe and my FAVORITE chili. It is so good! Stop and Shop has great extra lean hot italian turkey sausage that is perfect in this recipe. It is very easy to make!

trifecta

SALSA

Chop fresh tomatoes
Chop onion, garlic, cilantro, pepper
Juice of one whole lemon or lime
Several shakes of Franks hot sauce

Options: black beans, celery, corn

Bean Head eats

This is an after school  power snack my daughter eats a few hours before she plays hockey or soccer.
1/4 cup olive oil
6 fresh garlic cloves minced
2 bags fresh spinach( 8oz) each
7oz lite firm tofu (cut into cubes)
 1/3 cup raw cashews
1-2 celery sticks cut up
1/2 cup grape tomatoes cut in half
2 tspn dash O'flax (pre-ground flax seed)
1/2 tspn ground coriander
2 tblspn ground cumin (only if you like cumin)
Salt and pepper (your own amount)
1-2tblspn crumbled goat cheese
Saute garlic in oil till light golden, add spinach, tofu, cashews,celery,dash O'flax,and spices for about 8-10 min on med/high. Do not burn. Put on pretty dish, add tomatoes and goat cheese on top.
Enjoy!

GO TEAM!

Sexy Six moved into 2nd Place last week!  Way to go!
 Looking forward to the bonus workout tomorrow!

Bean Heads

Hi girls, lets keep up the good work! I'm going to try extra hard with the diet this week. I ate horrible this weekend. Hope to see you tomorrow. I'm going to miss team training. I may try Ginas class at noon.

Hummus Appetizer

If you need a quick, tasty appetizer for a play date or a cookout, make this dip!  It’s easily one of my favorites!  

It’s super simple to make:

1. Layer a thick layer of hummus onto a platter.
2. Top with tabouli.  You could make it or buy it!  I have made it before (Quinoa Tabouli Recipe) but this time I bought it at Market Basket/Stop and Shop and it was amazing.
3. Sprinkle with Reduced Fat Feta
4. Serve with veggies or pita chips.

Enjoy!

Trifecta

Out of town this week but hope to get back on track this week!

Out of a slump...

Thanks to Kristin for getting me out of my slump last week! With only 2 weeks left I have found my determination for being healthier again!  Hoping we can edge back into 2nd place after Dean's workout tomorrow!

White Bean Dip

My Favorie Recipe...

White Bean Dip

by Giada DeLaurentis

Ingredients

• 1 (15-ounce) can cannellini beans, drained and rinsed
• 2 cloves garlic
• 2 tablespoons fresh lemon juice
• 1/3 cup olive oil, plus 4 tablespoons
• 1/4 cup (loosely packed) fresh Italian parsley leaves
• Salt
• Freshly ground black pepper
• 6 pitas
• 1 teaspoon dried oregano

Directions

Preheat the oven to 400 degrees F.

Place the beans, garlic, lemon juice, 1/3 cup olive oil, and parsley in the work bowl of a food processor. Pulse until the mixture is coarsely chopped. Season with salt and pepper, to taste. Transfer the bean puree to a small bowl.
Cut each pita in half and then into 8 wedges. Arrange the pita wedges on a large baking sheet. Pour the remaining oil over the pitas. Toss and spread out the wedges evenly. Sprinkle with the oregano, salt, and pepper. Bake for 8 to 12 minutes, or until toasted and golden in color.
Serve the pita toasts warm or at room temperature alongside the bean puree.

Quinoa Patties

These are always a hit at parties. Instead of 4 eggs we substitute 2 of them w/ egg whites, and use grated parmesan cheese instead of the Gruyere cheese. Deelish.

http://www.epicurious.com/recipes/food/views/Little-Quinoa-Patties-365029

It's a Good News / Bad News Situation

Beginning tomorrow, I am gainfully unemployed.  Bad news: my new full time job is finding my new full time job.  But on the side? I will be working out like a fiend.  All those classes I couldn't fit in because I worked in Portsmouth?  I'll be there now.  Monday, I'm looking at a twofer, with Body Pump and Dean's Bonus class.  Then on to Body Combat, Cardio+Core, BodyStep, and YogaFit.  I expect this will keep my stress levels down and my point score up.  

The Cougars are in last place now ... but give it two weeks.  We'll be finishing in the top third... Just above my handsome husband and his 3's Company.

1/2 Doz D-Nutz getting stronger every week...

Two minute planks? Piece of cake. What? What? Yeah, Dean....thanks for pushing us beyond our limits!
3 minute plank for Week 8? Who's in?

Three catalogs this week with swimsuit covers

If you need motivation for the last few weeks, go to your mailbox. Those ad and magazine covers with women in swimsuits kept me from reaching for a handfull of jelly beans yesterday.

Thank you USPS for helping with my Team Training....

Chocolate Chunk Pumpkin Bars

Chocolate Chunk Pumpkin Bars

Makes 20 squares – 3 points each on Weight Watchers

Ingredients

• 2 cups whole wheat pastry flour **
• 1 Tablespoon pumpkin pie spice
• 1 teaspoon baking soda
• 3/4 teaspoon sea salt
• 1 cup sugar (I used sucanat)
• 1/4 cup unsweetened applesauce
• 1/4 cup non-fat plain Greek yogurt
• 1 Tablespoon canola oil
• 2 large egg whites
• 1 teaspoon vanilla
• 1 cup pumpkin, canned or fresh that’s been roasted and pureed
• 1/2 cup dark chocolate, cut into small chunks (or chocolate chips)

Preparation

1. Preheat oven to 350°.
2. Spray 13 x 9 pan with non-stick spray.
3. In a medium sized bowl, whisk together the dry ingredients – flour, pumpkin pie spice, baking soda and salt. Set aside.
4. In a large bowl mix sugar, apple sauce, yogurt, oil, egg whites, and vanilla until well combined. Stir in pumpkin.
5. Slowly pour flour mix into the wet ingredients and mix well until everything is combined. Stir in chocolate chunks.
6. Pour dough evenly into the greased pan. Bake until a toothpick comes out clean when stuck into the middle of the bars (about 30 minutes).
7. Cool completely, cut and lift from pan. Enjoy!

**Whole wheat pastry flour is finely ground and makes lighter baked goods than normal whole wheat flour does. You can’t find whole wheat pastry flour at your local grocery store you can simply use all-purpose flour or 1 cup of whole wheat and 1 cup of all-purpose. It might change the consistency of the bars a little bit, but I think it should work fine.

Thanks for the motivation

It's incredibly motivating to workout as a team.  I've been able to push myself beyond my limits.  Thanks Fab 4 for the motivation and healthy competition.  I cannot believe we only have 2 weeks left!

The clock is a-tickin!

I can't believe we already have 6 weeks under our belt.  I'm looking forward to seeing the results on paper, but I'm definitely a little bummed the competition is almost over.  It's been amazingly motivating.  Go Fab4 - lets's make the last two weeks really count!

Can't believe there are only two weeks left!

I love team training and am already sad to think that it's almost over. Nothing gets me in the gym more...the commitment, the camaraderie and the contest aspect make it really fun and motivating rather than going it alone. Thank you Kristin and FFY!

Spicy Tilapia with Pineapple & Pepper relish

From Cooking Light -

http://www.cookinglight.com/food/recipe-finder/250-calorie-main-dishes-00412000069442/page13.html

Sounds yummy - full disclosure - I actually haven't tried making this recipe...

Go Team!

Sexy Six is in 2nd place!  Keep up the good work!

SueB

Kale Chips

Making Kale Chips is easy. Tear the leaves into pieces and toss with olive oil, sea salt, and pepper. Spread on a baking sheet and bake at 300 degrees F until crisp, 20 to 30 minutes. Make sure to monitor your chips while they are cooking so as not to burn them.
SueB

Easy crock pot Chicken Tortilla Soup

1 ½ lbs shredded cooked chicken ( I use 1 rotisserie chicken )
1 (15 ounce) can diced tomatoes
1 (14 ounce) can hatch green enchilada sauce (sold at Whole Foods)
2 (4 ounce) cans hatch diced green chilies
1 (15 ounce) can black beans , rinsed and drained
1 medium onion , chopped
2 tablespoons minced garlic
1 cup water
32oz low sodium chicken broth
2 teaspoons cumin
2 teaspoons chili powder
2 teaspoons salt
2 teaspoons pepper
15 ounces frozen corn
2 tablespoons chopped cilantro


1 Combine all ingredients (except cilantro) in the large crock pot.
2 Cook for 6 to 8 hours on low.
3 Serve in your favorite soup bowls sprinkled with cilantro! You can top with low fat sour cream or low fat cheese or add some baked chips.

Makes eight servings
320 calories and 7.5 grams fat in each serving

Post Workout Protein Smoothie
Prep 5 min, 2-3 servings
Make ahead and store in fridge so it's ready right when you get home

1/2 block of 14oz tofu

3/4c unsweetened vanilla almond milk

1 frozen banana

10 frozen strawberries

1 pitted date or 1 tsp honey

1/4c uncooked rolled oats

Stir Fry

Stir Fry serves 4-6

	1 tsp olive oil
	1 cup(s) uncooked bok choy
	1 cup(s) shredded carrot(s)
	1 cup(s) uncooked broccoli
	1 cup(s) sweet red pepper(s)
	1 cup(s) uncooked bean sprouts
	1 cup(s) baby corn ears
	1 cup(s) snow peas
	1 cup(s) water chestnut(s)
	1 cup(s) fresh mushroom(s)
	8 oz uncooked lean pork tenderloin, or shrimp or chicken or scallops
	2 serving(s) 365 Ginger Soy Sauce   (2 Tbsp)
	4 cup(s) Pacific Natural Foods Organic Broth Organic Mushroom Broth
	1 cup(s) uncooked celery
	1 Tbsp Canola Oil
	4 cup(s) cooked brown rice, cooked in mushroom broth

Instructions

Fool Proof Brown Rice: Put 1 cup brown rice in an oven proof dish. Boil 2 cups of broth and 1 tsp olive oil in a pan. When boiling add to rice, stir and cover tightly with aluminum foil. Bake @ 350 for one hour. 

Chop all vegetables and keep them separated. Cut the meat into bite-sized pieces. store in fridge until needed. Heat 1/4 cup broth in Wok on medium-high heat.  Saute/steam vegetables one at a time starting with the firmest, adding more broth as necessary and using a cover to steam. Steam for 1-2 minutes. NOTE: Cook shredded carrots, bok choy, water chestnuts and bean sprouts after the meat is cooked. 

Once veggies are done, place in a bowl and set aside. Heat 1 Tbsp canola oil or sesame in the wok, stir fry meat until done (about 5-7 minutes). Then add in all the vegetables, including a carrots, bok choy, bean sprouts and water chestnuts. Add Ginger Soy Sauce and stir. When mixture is bubbling remove from heat and serve over brown rice. Note: any vegetable can be added from your fridge.  This is a great way to use left over vegetables. You can also substitute shrimp, scallops or chicken for the pork.  If I am using cooked meat, I substitute broth for the canola oil and just warm the meat before adding the veggies back into the wok.

Turkey Chili

6 servings

1 large onion
1 red bell pepper
2 tablespoons olive oil
1 1/2 lb lean ground turkey
2 minced garlic cloves
2 tsp chili powder
1/2 tsp black pepper
1/2 tsp ground cumin
1 can black beans (15 oz) rinsed and drained
1 can diced tomatoes in juice (14 1/2 oz can), undrained
1 can tomato  paste (6 oz)
1 can chicken broth (14 1/2 oz)
1 cup frozen corn kernels
1/4 cup cilantro

shredded cheese for topping.

Preparation:
Over medium heat, saute onion and red pepper in the olive oil about 5 minutes.
Add turkey, cook until no longer pink, about 7 minutes.
Stir in garlic, pepper, chili powder and cumin.
Add beans, tomatoes, tomato paste, chicken broth, corn and cilantro.
Simmer for 1 hour.

Hummus pizza

If individual I recommend Naan from Trade Joe's. For family size I use Boboli's whole wheat or thin crust pizza.

Top the pizza crust with a thin layer of red onion, olives (black or kalamata), roasted red peppers, diced artichoke hearts, and two (individual) or six (family size) ounces of feta cheese or mozzarella cheese.

Bake at 450F for 8-10 minutes.

Circuit training

I can't move my shoulders, but I will be back next Friday.  If you haven't check out Circuit training you should go!!!

Somewhat healthy cocktail

With warm weather on the horizon, here is a 200 calorie refreshing drink. This recipe makes 6 servings. 30 fresh mint leaves torn by hand 4 thick slices watermelon 12 oz light rum 1/2 cup simple syrup (see below recipe) 6 tablespoons fresh line juice Mash the mint leaves. Remove rind and seed from watermelon. Purée the watermelon. Put the mashed mint and 2 cups of the Puréed watermelon into a pitcher. Add the rum, simple syrup, and lime juice and stir. Serve on the rocks. To make simple syrup, simply put 1 cup water and 1 cup sugar in a pan and summer until sugar is dissolved. Then chill. Enjoy!

Make us cry

Kristin, we want you to make us cry next week! Hope you're having fun skiing.

We are moving up the ladder girls We are in 2nd Wahooo!!!!!!!Way to go Sexy 6

Dean the Swaggah' Makah' -- oh and blackbean burgers

Best ab (and shoulder) workout EVER. No joke. Dean I blame you if I start walking around with a swagger from now on.

Homemade blackbean burgers

Ingredients

• 1 (16 ounce) can black beans, drained and rinsed
  1/2 green bell pepper, cut into 2 inch pieces
  1/2 onion, cut into wedges
  3 cloves garlic, peeled
  1 egg
  1 tablespoon chili powder
  1 tablespoon cumin
  1 teaspoon Thai chili sauce or hot sauce
  1/2 cup bread crumbs

Directions 

1.     If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.

2.     In a medium bowl, mash black beans with a fork until thick and pasty.

3.     In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.

4.     In a small bowl, stir together egg, chili powder, cumin, and chili sauce.

5.     Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.  (extra patties can be easily frozen--- and sometimes they turn out the best after being frozen first).

6.     If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

Recipe: Teriyaki Tofu or Chicken

Great with steamed asparagus or broccoli, on top of buckwheat noodles or brown rice.

Ingredients:
2 blocks extra firm tofu  OR  2 whole boneless, skinless chicken breasts

Teriyaki Marinade:

• 1/4 cup orange marmalade or apricot jam
• 1/2 cup low sodium soy sauce or tamari
• 1/4 cup orange juice
• 3 tbls grated fresh ginger
• 1/4 cup dry sherry

Directions:

Preheat oven to 400F

Tofu version:

• press the tofu between two cutting boards and let the extra water run out into the sink
• cut tofu into desired size, place in baking tray in marinade (can be marinated overnight)
• Bake for 30 minutes

Chicken version: 

• place chicken into plastic bag and tap it with tenderizing hammer (or large spoon) for a few minutes, concentrating on thicker parts
• cut chicken into desired size, place in baking tray in marinade (can be marinated overnight)
• Bake for 30 minutes

Ouch. Recipe.

So glad I made it to the gym for team training today. The workout was a beast...but I managed to slay it (barely). Closest I've come to puking and don't think I'll be able to hold my 7mo old above my waist today :). Thanks Kristen! Can't remember where I got this recipe but it's yummy The Clean, Lean, Protein Pizza Frittata A pizza look- and taste-alike, only it's clean and loaded with protein. Easy, customizable and, most importantly, delicious! Hands-on time: 10 minutes Total time: 40 minutes INGREDIENTS: 1 organic hot Italian chicken sausage 1 red bell pepper, chopped Handful button mushrooms, chopped 1 cup egg whites (or 8 egg whites) 1/8 tsp dry mustard Garlic powder, sea salt and ground black pepper, to taste 1 1-oz slice whole-wheat bread, crust removed and discarded, cut into 1/2-inch cubes, optional 1/4 cup shredded part-skim mozzarella cheese INSTRUCTIONS: Preheat oven to 375ºF. Remove casings from sausages and crumble filling into a large oven-safe nonstick pan on medium heat; cook, stirring occasionally. After about 5 to 7 minutes, when sausage is golden brown in color and almost cooked through, add bell pepper and mushrooms. Continue to sauté until mushrooms begin to soften, about 5 minutes. Reduce heat as low as possible (or remove from stove if using a gas range). In a medium bowl, beat egg whites with mustard, garlic powder, salt and black pepper using a whisk or handheld mixer. (Don't overdo it and make a meringue; simply incorporate flavors with eggs and lighten them up a bit.) Distribute bread evenly over sausage-mushroom mixture, if desired. Then pour egg white mixture evenly over top. Increase heat to medium-low or medium (return pan to heat, if removed). Sprinkle cheese over top. Once egg whites start to set and turn opaque, transfer pan to oven. Bake until cheese browns and bubbles, about 30 minutes. Remove from oven and transfer to a plate to slice and serve. Nutrients per serving (half of frittata): Calories: 232, Total Fat: 6 g, Sat. Fat: 2.5 g, Carbs: 13 g, Fiber: 2 g, Sugars: 6 g, Protein: 28 g, Sodium: 556 g, Cholesterol: 43 g   Share         Customize your pizza frittata: Add all the veggies you want! This is a recipe that you can have tons of fun with for any meal. Also, feel free to drizzle tomato sauce over top, if desired.

Apple Berry Salsa

2 Granny Smith Apples
1 pint of Strawberries, diced( about 1 1/2 cups)
2 Kiwi, peeled and diced
1 small orange
2 tablespoons packed brown sugar
2 tablespoons apple jelly or apricot jam
Baked cinnamon chips

Coarsely chop apples, dice strawberries and kiwi. Place in small bowl. Zest orange to measure 1 teaspoon zest. Juice orange to measure 2 tablespoons juice. Add orange zest, juice, brown sugar and jelly to fruit
mixture; mix gently. Refrigerate until ready to serve.

Spoon into serving bowl. Serve with bakes cinnamon chips.

Baked Cinnamon Chips


8 (7-inch) flour tortillas
1/4 teaspoon ground cinnamon
1 tablespoon sugar

Pre-heat oven to 400'F. Cut each tortilla into eight wedges; arrange half of the tortilla wedges in a single layer on cookie sheet. Combine sugar and cinnamon. Spray tortillas with water and sprinkle the cinnamon and sugar evenly over the tortillas. Bake 8-10 minutes or until edges are lightly brown. Repeat with the remaining tortilla wedges.

Apple Berry Salsa
Nutrients per serving( 3 tablespoons Salsa):
Calories 30, Total Fat 0g, Saturated Fat 0g,
Cholesterol 0 mg, Carbohydrates 8g,
Protein 0g, Sodium 0 mg, Fiber 1g


Baked Cinnamon Chips

Nutrients per serving( 4 Chips):

Calories 40, Total Fat 1g, Saturated Fat 0g, 

Cholesterol 0 mg, Carbohydrates 6g,

Protein 1g, Sodium 130 mg, Fiber less than 1g

Sexy Six

Great Team training session on Tuesday, Great Spin Class on Wednesday. Thanks Kristin for keeping me motivated!!