Stress Free Holiday Feasting

Well, here it is again, my favorite eating holiday!  Over the years, I have found that the only way I can truly enjoy eating Thanksgiving dinner, is if I do the cooking.  Not because I love my grandmother's German noodle recipe more than any other dish on the planet, (that's a given!), but rather because I know where I can skim off calories without anyone ever noticing.  I can substitute sugars, butters and starches with healthy alternatives with just a few adjustments to my regular favorite recipes. Here's a few examples of what you can make that everyone will love, and you won't feel guilty about eating!

Leslie's Holiday Cranberry / Raspberry Relish

Ingredients

10 oz. frozen organic raspberries (thawed & drained) = 70 cal.
1 bag Fresh cranberries = 100 cal. approx.
2 finely diced granny smith apples (with skin!) = 100 cal.
1/2 C. Smuckers Sugar Free Orange Marmalade = 80 cal.
"Equal" to sweeten = usually a few packets or the equivalent to 1C. Sugar

Serves 10 = 350 Total Calories
35 calories per serving!

I Can’t Believe It’s Not Sweet Potato Pie!

This one's an instant classic, I promise. By substituting butternut squash for sweet potatoes and using some key light ingredients, you can save over 200 calories and nearly 17 grams of fat per serving on this Turkey Day classic. And it tastes EXACTLY like the real thing (yes, EXACTLY). Now THAT'S something to be thankful for! Butternut squash, with half the calories (and all the yummy fun) of sweet potato, is our new best friend.

Ingredients:

1 large butternut squash (large enough to yield 2 cups mashed flesh)
1/2 cup Egg Beaters;
Original 1/3 cup light Vanilla Soymilk
1/3 cup sugar-free maple syrup (Cary's is the best!)
1 tsp. cinnamon
1/4 cup SPLENDA or EQUAL; Granular
1 tsp. vanilla extract
2/3 cup miniature marshmallows

Directions: Preheat oven to 350 degrees. Peel squash and cut into large chunks (removing seeds). Fill a large, microwave-safe dish with a half an inch of water. Place squash into dish and cover with plastic wrap. Microwave for approximately 8 minutes (and drain). Squash should be tender enough to mash, but not fully cooked. With a potato masher, food processor or fork, mash squash. Measure out 2 generous cups, lightly packed, and place in an oven-safe baking dish. Add all ingredients except for marshmallows. Mix ingredients thoroughly, but do not over-stir; squash should still be pulpy. Allow to cook for 45 – 50 minutes. Remove from oven, and disperse marshmallows over top of pie. Return to oven for 5 minutes, until marshmallows begin to brown. Allow to cool. Serves 4.

Serving Size: 1/4 recipe; approx. 2/3 cup; Calories: 110; Fat: <0.5g; Sodium: 115mg; Carbs: 25g; Fiber: 1.5g; Sugars: 7.5g ; Protein: 5g; *2 Points (Weight Watchers)

Top "ATE" Thanksgiving Tips 'n Tricks!

Eight great ways to avoid the typically unavoidable Thanksgiving bloat...

1. Eat breakfast and a protein-packed lunch before the big feast. If you starve yourself during the day, you could wind up SO crazy-famished by the time you sit down at the dinner table that you gobble up WAY too much food.

2. Go for lean, white meat turkey to get the most bang for your calorie-buck. Dark meat has about 15% more calories and 30 - 40% more fat than light meat. And ditch the skin while you're at it (that's where most of the fat hangs out!).

3. Drink plenty of H2O throughout the day and during the big meal. It'll keep you hydrated and clear-minded (so you'll be less likely to make bad food choices), and it'll help fill you up faster.

4. Treat yourself to small portions of the seasonal side dishes and desserts you've been craving all year long. If you deprive yourself, you could end up raiding the fridge in the middle of the night and going overboard!

5. Start with a salad and/or some soup. Then fill your plate mostly with healthy sides and lots of lean meat. Chances are you'll be pretty satisfied and full by the time dessert is served.

6. Bring along a tasty guilt-free dish, so you know you'll have at least one thing you can splurge on. And if you're not into baking, or just feeling lazy, toss together a fresh fruit salad (try drizzling it with some Torani Sugar Free Coconut Syrup).

7. Burn calories, not the turkey. Remember, the more calories you torch with activity, the more you can consume without gaining weight come Turkey Day. If you've got the day off from work, you really have no excuse to skip the exercise (okay, unless you're prepping dinner all day... then you have an excuse!). If you can’t get in a full workout pre-festivities, make a point to take Fido on a fast-paced walk, take the stairs all day long (two at a time if you can take it!), and just try to be extra-active throughout the day. You could even organize a game of tag football with your family members (you know you've been looking for an excuse to tackle one of your irritating relatives!).

8. Wear your favorite form-fitting clothes and you'll be way less likely to overeat. No stretchy pants, people!!

Now go and enjoy your holidays, guilt free and if you DO end up eating too much, you can always come to Topham Street Gym on Friday at 9:00-10:00am for AAA (Abs, Arms & Ass) to burn 500-800 calories!

I can haz pancakes?

Oh Yeah, you CAN!

Power Pancakes

1 C. Non-fat Cottage Cheese

6 Egg Whites
1 C. Oats (Plain uncooked)
1/2 Banana (optional) or as a topping
1 T. Flaxseed Meal
1 T. Vanilla extract
Dash Stevia, Equal, Splenda or Splenda Brown Sugar [if you're okay with artificial sweeteners]
Cinnamon to taste
Blueberries

Combine all ingredients (except blueberries) in blender until smooth and pour into hot skillet.  If you want, this is the time to sprinkle with your blueberries.  Flip when bubbles form.  Cook until golden brown and serve.  Top with Cary's Sugar Free Syrup, berries or your favorite fruit. YUMMM! This is a great breakfast that will not only lower your cholesterol and keep your sugar levels stable but it will also sustain your hunger longer than a bowl of cereal!

P.S.  Your kids won't know these are healthy and they will LOVE them!!

Weight Loss Challenge Diary

Day 24:  Only 6 days left.  We're in the home stretch!!  So far I don't think I've done so bad. Sure, I've had some tough days and I haven't been perfect.  But who is?  It's unrealistic for anyone to think they can eat perfectly, all the time.  Heck, the whole reason for this challenge was to help each other because that's what people need whenever they are doing something difficult.  Support and encouragement are key to any success!  I can't speak for the other participants in this challenge on their progress since none of them have really reported in to me, so...hmmm, I can only imagine.  They're either doing really great and want to surprise me on the 30th with how well they've done or they aren't doing so well, and they're in hiding.  Well, don't hide guys!!  Bring it this week - come to every class, send me last minute questions, kick up your cardio into high gear and double up on your water intake.  This is the week to really stay focused!  And remember, it doesn't stop on the 30th!  This is a process, and like any process, you have to take it slow, learn the patterns and behaviors to make a change, and allow yourself to make mistakes and learn from them.  I'm here for you, after the 30th and until you don't need me anymore, to guide you, motivate you and encourage you to keep moving toward your goal and to forgive yourself for every accidental detour you take.  Getting back on your path isn't hard when you have a guide.  ;)

Day 20:  Yes, it's been 10 days since I've posted, I know.  I don't know where times goes, but it seems to fly by much faster the older I get.  To be honest, I haven't posted since I haven't really had much to say (hard to believe, I know) until this morning, when I had a rude awakening...I'm 48 and I AM every woman I've ever trained!  I try to convince myself that just "one little bite" won't matter if I work out today. I tell myself that my jeans were just as tight last year as they are today, even though I KNOW that's not true.  I justify not working out because I'm too busy.  I use rain as an excuse not to go out and run.  I blame my laziness on tiredness.  But of course, I know, that these are all just reasons for not doing what I know I must do, which is take care of myself!  So this morning's question to myself was "Why am I not taking care of myself?"  I think this is what we all need to ask ourselves and the answer is ALWAYS going to be one of two options:  1) We are either afraid to or 2) We don't love ourselves enough to.  Which is your answer?  Both require deep thought and insight into your own psyche, but in the end, we are all better off when we realize the answer, seek to understand it and conquer the option by facing the fear or finding the love.  I hope I can help you do both.  It's because of YOU that I am doing the same.

Day 10:  Do you know how many calories you need a day just to maintain your current weight?  Mine is 1,964.  So in order to burn 1 lb. of fat a week, I have to burn or reduce my diet by 500 calories a day (1 lb. of fat = 3,500 calories).  So my caloric intake, in order to lose 1 lb. in a week, is 1,464.  I'm looking at 4-5 weeks on my current eating pattern to get back to my goal weight. What's your number??  Let's figure it out and then we can figure out an approximate time frame for you to get to your goal weight!  Come in this week and get weighed in for week 2 and let's do some math!!

Day 9:  I hit a milestone today - managed to sit through a full length feature film without a single bite of popcorn or a single M&M.  No simple task for me, I assure you.  A large iced tea helped and surprisingly, I didn't crave anything after the trailers were over.  Hmmm...

HEY!  Did you know that one, unbuttered large movie theater popcorn is equal to 7 Big Macs!!??  OMG!!

Day 8:  AND... it hits.  Complete Friday Syndrome - sugar cravings, wine cravings, bread cravings, just to name a few.  I think a hard week conditions us to believe that on Friday, we can let it all go and let loose.  I know that by 5:00pm today I was ready to throw in the towel completely.  So I sat down at my calorie counter and figured out what I needed to do.  1) fulfill my caloric needs for the day without going overboard; 2) have a glass of wine (or two) and not go over my caloric limit; and 3) Not feel completely frustrated.  So with a little work (about 5 minutes worth) I managed to figure it out.  With my lean pork chop and peas, I had only about 1/4 C. of Risotto instead of my usual 1/2 C. and I was going to allow myself a glass of wine (5 oz. = 120 calories).  This part was easy, but as the wine set in and my buzz came on fast since eating such a clean diet, I was quick to bargain with myself for another piece of hallach and another glass of wine.  That's the evil of alcohol...while it may not have too many calories in one glass, after you've had that ONE glass, your judgment goes out the window.  Before I knew it I had a large 2nd piece of hallach in my hand and was pouring myself "just a little" more wine.  All in all, I felt bad that I had broken my promise to myself to eat little or no bread or to not drink alcohol for 30 days.  But in the end, I still managed to only take in 1,321 calories for the day, which is under my maximum of 1,500.  Oh yeah, did I mention I started the day off with a 45-min. trail run?  That does count for something so I'm not going to beat myself up too much.  I'll do that tomorrow at Zumba!

Day 7:  Wow - what an amazing effect stress has on eating, right?  I can't believe how badly I want a glass of wine right now, and why?  Because some crazy lady verbally took her bad day out on me?  Well, here's my solution - I'm not giving her the power to ruin my good eating streak.  Nope, not gonna do it, despite the urges to grab a nice bottle of Cabernet that's within view of me right now, whispering "come on, open me!"  But it is amazing how accustomed we are to emotional eating.  I'm no different.  When I was a kid, my mother would smother me with love whenever I was sick.  She would fluff my pillows, bring me food in bed, lay down with me and read to me and make cookies or warm tapioca pudding.  That was when she was the nicest and most loving to me and what do you think I turned out to be in my teens and 20's?  I was a hypocondriac!  I missed more school than anyone I knew.  And who could blame me, heck if this was how I was gonna get my mom's attention and love, well then [cough, cough, hack, hack, do I have a fever?]

     As a matter of fact, it was in college that I realized that missing a day a week from classes wasn't normal and saw that I had a problem.  It was more evident when my friends didn't bake cookies for me or read to me when I was in my dorm room sick.  So, food didn't equal love?  Why didn't anyone tell me earlier?  Could have saved me a lot of heartache and dieting.

    So the lesson here?  Attach no emotion to eating.  Remember that eating is essential for your body to thrive.  Period.  Food is fuel and nothing more.  It can be fun, delicious and beautiful fuel, but it doesn't have to be in order to eat it.  Attaching those requirements will only add more calories and fat to your diet.  Keep it simple and let it be fun, delicious and beautiful on special ocassions, making those meals all the more special!

Day 6:  I have a confession - I had wine. But I still stayed under 1,400 calories for the day, so in that regard, I guess it was okay. Here's the sacrafice - instead of an entree I ordered seared ahi tuna as an appetizer with a side of grilled asparagus. It was a small price to pay for the wine and company of my BFF Rory!

Day 5:  Seems I spoke too soon yesterday - boy last night the sugar cravings hit hard! No wine and sugar for 5 days and the body says WTF? Nothing like Sugar Free Jello and Cool Whip Free as an emergency save. My advice: make a big batch and keep it ready for those late night cravings.

Day 4:  Here's a breakfast recipe that not only satisfies, it helps jump start your day and your metabolism! Eat this one before 9am and get your day going right!  See Breakfast Brick Recipe below.

The chocolate cravings have subsided. Finding that if I don't have at least 650 calories by 2pm I'm seriously cranky and tired. Gotta keep adding fuel to the fire - throwing another log on in 2 hours! What's your favorite mid-day snack?

Day 3:  Hey my Weight Loss Challenge Ladies!! Check it out... www.sparkpeople.com has a great application for your IPhone and Droid. Punch in your weight, height, age, etc., and it will tell you how many calories to eat and how much calories you need to burn in order to lose fat! It's free and it's pretty cool!

Day 2: It's Friday night and not having wine or challach is seriously bumming me out. I am only allowed 600 more calories today and I still haven't had dinner! Grrrrrr

Day 1:  Casey Katzman shared this with me and now I'm passing it on to you... NF Cottage Cheese (1/2 pt.); 1 Scoop Chocolate Casein Prot. Powder; Stir in Unsweetened Almond Milk until smooth and creamy. Freeze for 1/2 hour. YUMMMY! Pure Protein Dessert!

30-Day Weight Loss Challenge - Recipe for Breakfast!

Whether you're participating in my 30-Day Weight Loss Challenge this month or not, here's a favorite Backyard Bootcamp recipe for breakfast that has only 250 calories and tastes great!

Leslie's Breakfast Brick

6 Large Egg Whites

1/2 C. Plain Oats (uncooked)

1 tsp. Vanilla extract

1 tsp. Cinnamon

1 tsp. Stevia (optional)

1 T. Slivered Almonds (optional)

Cary's Sugar Free Maple Syrup (optional)

Mix all ingredients (except Maple Syrup) together in glass microwaveable bowl.  Microwave on high for 2 minutes.  Stir once and continue cooking for another minute.  Let sit for 2 minutes and top with Cary's Sugar Free Maple Syrup.

Serves:  1
Calories: 253
Protein: 26.5g
Carbs: 28g
Fat: 3g

Remember:  Oats are a GREAT source of carbohydrates and Almonds are a good source of fat.  Every meal should have all three.  Keep your breakfast a little higher in carbs than your dinner and you'll jump start your day AND your metabolism!

http://myemail.constantcontact.com/Are-you-Ready-for-the-Challenge-.html?soid=1101554886998&aid=B-h3EDNPANo

http://myemail.constantcontact.com/Are-you-Ready-for-the-Challenge-.html?soid=1101554886998&aid=B-h3EDNPANo

What's your Beef?

While recently traveling to Denver, my daughter and I made a stop in a little town outside of Vale, Co.  The only place open (that we could see from the highway) was a Dairy Queen and a place called "Kum and Go".   It wasn't a hard choice.  While standing in line, dumbfoundedly staring at the menu, a man approached us and whispered that we should try a place down the street that had the "best burgers in town".  I figured he probably owned the place, but what the heck, it couldn't be worse than eating dinner at a Dairy Queen or the "Kum and Go".

Within 30 minutes I found myself chowing down on the best burger in town, a buffalo burger too!  I didn't want the Elk burger, not because of the high price tag, but because I wasn't completely sure that elk burgers were even legal, so I stuck with the buffalo.  

So here's the deal on Buffalo meat:

Buffalo was the primary meat source to the Plains Indians until millions of the buffalo were slaughtered back in the late 1800's for their fur. 
Buffalo meat has 70% to 90% less fat compared to beef
On average it has 50% less cholesterol.
It is higher in protein, iron and all the omega and amino acids.
They are naturally resistant to disease and grow faster than domestic animals,  so they don't need all the antibiotics and growth hormones that are typically given to beef cattle.

What's more... Buffalo are FARM RAISED on private farms, open grassland and graze on natural grass. Because they are not fed manufactured feed, there is no current concern about mad cow disease.  I was also told that unlike sheep and beef, they don't defecate in their own water source.  (Wow, they're smart too?)

Why is Buffalo meat so expensive?  Supply and demand.  Did you know that there are more beef slaughtered in the United States EACH day than buffalo in an ENTIRE year?  There just aren't that many buffalos and there are no large agri-business farms in the Buffalo business, THANK GOODNESS!

So, the next time you have the option of having beef vs. buffalo, make the healthier choice and support your local buffalo farmer at the same time!

Today's Dump: Frozen Dinner

The next time that you reach for a pre-packaged frozen meal, turn the package over and read the nutritional facts. You will be shocked by the staggering number of calories, high sodium content and less-than-healthy ingredients. Replace with: Home-made Portioned Meals. Spend some time on the weekends to cook up healthy meals, and then freeze them in portioned containers. Then throughout the week you simply need to reheat and enjoy. Too lazy to cook? try www.twopeasinc.com.

Roll, Roll, Roll Your BUTT!

Gently down your IT Band... Slowly, Slowly, Slowly, Slowly, just until you Scream!

If you haven't Foam Rolled today, you're denying your body the care it needs to recover, repair and prepare before and after each workout.



I am now an official Power Systems Affiliate, which means I can offer you the best products at great prices and you can be confident that you are getting only what I would use myself.

Here are a few of my favorite items that you can purchase to have at home and use on your own.

For Self-Myofacial Release & Warming Up before your workout, TRY:
Foam Rollers

For a total body workout and to improve overall speed, strength and power, TRY: Kettlebell Basics - DVD

For a great cardio interval workout, USE: Speed Ropes

For the best AB and CORE  workout, TRY: Power Wheel

Let me know what you get and what you think!  I'll be adding more items soon!

Leslie

Healthy Fast Food Alternatives

I recently saw a post on Facebook by a friend and I realized my comment on her post really needed to be sent to more than just her. Unfortunately, so many people are mislead by the media to believe what some writer decides will adequately fill the print space, regardless of it's validity and effect.

This is just one case of many.

Cooking Light Article

Yeah, right.  Here's the deal...

With the exception of two of these, these alternatives are at best the "best of the worst". The bottom line - don't let yourself get to the point that you're so hungry you have to go into a fast food restaurant to fuel your body. Keep a stash of good protein bars, apples, a bag of almonds, some hard boiled eggs and lots of water with you at all times. Unless you're stranded in a foreign country without any options, you can probably last long enough to find a grocery store to run into and grab a healthy snack or meal without having to get substandard eggs, meat & dairy from McDonalds or Burger King. By the way, there isn't a soul on the planet who could convince me that BK's French Toast sticks are a healthy breakfast option. Just because something has less than 400 calories, doesn't make it healthy. Oh, and if you ARE stranded in a foreign country without your "snack stash", then for God's sake, enjoy the culinary experience of that country and don't count your calories while you're there!  Chances are the food you eat there won't be nearly as bad for you as the foods our USDA and FDA allow here.

If you want to read more about where your food comes from and what the Fast Food Industry has done to our environment, our animal production and our bodies, check out some of these videos on YouTube or NetFlix:

Paleo In A Nutshell:  http://www.youtube.com/watch?v=uCFZoqmKf5M

King Corn

(2007) NR
In Aaron Woolf's thought-provoking documentary, friends Ian Cheney and Curt Ellis move back to America's Corn Belt to plant an acre of the nation's most-grown and most-subsidized grain and follow their crop into the U.S. food supply. What they learn about genetically modified seeds, powerful herbicides and the realities of modern farming calls into question government subsidies, the fast-food lifestyle and the quality of what we eat.


Fast Food Nation

(2006) R
Richard Linklater's fictional tale (inspired by Eric Schlosser's 2001 nonfiction book of the same name) critiques the junk-food juggernaut that's arguably responsible for America's alarming obesity rates. Greg Kinnear plays Don Henderson, a corporate exec of a national fast-food chain, who follows beef's journey from the corrals to the slaughterhouses -- and ultimately to your stomach. Ethan Hawke, Patricia Arquette and Bruce Willis co-star.

Food, Inc.

(2008) PG
Drawing on Eric Schlosser's Fast Food Nation and Michael Pollan's The Omnivore's Dilemma, director Robert Kenner's Oscar-nominated documentary explores the food industry's detrimental effects on our health and environment. Kenner spotlights the men and women who are working to reform an industry rife with monopolies, questionable interpretations of laws and subsidies, political ties and rising rates of E. coli outbreaks.


And, if you can stomach it, you should definitely check out any of the videos listed when you search the phrase "Death on a Factory Farm" on YouTube.com


So before you drive in to any "drive through", think about these things:

1.  Who's gonna eat this?  You?  Your children?
2.  Are you nourishing your body by eating this food?  or your emotions?
3.  Can you find a better alternative?
4.  Were any animals tortured, beaten or ill when killed for your lunch?
5.  What is the carbon inprint of your lunch? 

Just a little something to think about while you're chowing down on that dollar meal...

How do YOU like your Oatmeal?

I get asked nearly every day "What should I eat for breakfast?" and every day I tell people the same thing...OATMEAL! I know, I know, you say, "but I HATE oatmeal! It's so bland and boring." Well, I guarantee you, none of these recipes are either bland or boring. In fact, I bet you'll find one of these recipes so tasty you'll eat it every morning until you're sick of it.

Leslie's Hi-Protein BREAKFAST "BRICK"

Ingredients:
6-8 Egg Whites (Approx. 1 Cup)
½ Cup uncooked OATS
2 tsp. Vanilla
1 tsp. Cinnamon
3 pkgs. EQUAL (not Splenda)(optional)
1 T. Shaved or Slivered Almonds(optional)

Mix all ingredients (except topping) in a microwave safe bowl. Microwave on high for 1 ½ minutes. Fold slightly and cook for another 2 minutes. Let sit for 5 minutes until mixture settles back down from a “fluffed up” state. It will harden as it cools.

I immediately put it in aluminum foil and wrap it to go – I eat it in the car on the way to the gym. If it’s too much to eat at once, save it for a little snack later. It’s good even when cold!

Optional serving suggestions: Serve hot with Cary’s Sugar Free Maple Syrup

For fluffier brick, add one more egg white.
For harder brick, add a little more oats.

Backyard Bootcamp’s Signature “POWER PANCAKES"

Ingredients:
1 C. Non-fat Cottage Cheese
6 Egg Whites
1 C. Oats (Plain uncooked)
1/2 Banana (optional) or as a topping
1 T. Flaxseed Meal
1 T. Vanilla extract
2 pkg. Splenda or Splenda Brown Sugar
Dash Cinnamon to taste

Combine all ingredients in blender until smooth and pour into hot skillet. Flip when bubbles form. Top with Cary's Sugar Free Syrup, berries or your favorite fruit. YUMMM! This is a great breakfast that will not only lower your cholesterol and keep your sugar levels stable but it will also sustain your hunger longer than a bowl of cereal!

Leslie's "Really Quick" (& Favorite) Chocolate & Peanut Butter Oatmeal
Takes about 6 minutes to make & EAT!


1 Pkg - Trader Joe’s Instant “Complete” Oatmeal – Plain
2 tsp. – Trader Joe’s (all natural Valencia Peanut) Peanut Butter
1 Heaping Scoop – Chocolate Supreme Casein Protein Powder
Cook Oatmeal

1 Cup Water (add more water for thinner oatmeal, less for thicker)

Heat water and Oats in microwave for 2 1/2 minutes (depending on microwave, time may vary)

Remove and add peanut butter and Protein Powder and mix until creamy.
Eat while hot!

Let me know which one is your favorite! If you have a recipe that you think would be "bootcamp friendly" feel free to e-mail it to me and if it is, I'll POST IT for you!

BERRY-LICIOUS YOGURT CRUNCH

Strawberries and Blackberries are in season and it's a beautiful thing because they are two of the four fruits allowed on the Backyard Bootcamp Food Plan. They have lots of seeds (fiber) and low on the glycemic index (sugar). They make the body work to process them, so they are essentially one of our "FREE FOODS". You can have up to 5 Cups of strawberries a day without guilt, but probably not without gas, so beware.

(1) 6oz. Fage 0% Yogurt
1/2 Scoop French Vanilla Creme Protein Powder (see link below to purchase)
1/4 C. or 1 packet Hemp Plus Granola (see link below)
Strawberries
Blackberries

Mix the yogurt and protein powder together. Add berries and top with granola and ENJOY!

Calories : 230
Protein : 29g
Fat : 4g
Sugars : 10g

Want to know the other two fruits that are allowed on the BYBC food plan? Email me!

Jacobs Ladder at Topham Street Gym

Like chocolate at night?

If you're like me or most of my friends and clients, you probably enjoy a little sweet after dinner or before bed. This is one of those pitfalls that can really destroy a day of good eating. You can eat perfectly all day long and kill the entire day with one bowl of cereal or ice cream. So I've come up with a few really easy desserts that not only taste great, but won't expand your waistline!

This one I didn't invent, but I've perfected with my own twist. I don't really like flavored yogurts, so I use Fage and add Vanilla to it. Also, the dark chocolate is my addition. Enjoy!

No Pudge Brownie Souffle

You need:

No Pudge Brownie Mix (where to get it? click here)
Plain, non-fat Fage Yogurt
Pure Vanilla Extract
Cool Whip Free
72% Dark Chocolate Bar

Mix 1 T. Yogurt with 1/2 tsp. Vanilla in a small glass bowl.
Stir in 2 T. No Pudge Brownie Mix
(I like to make a little more, so you can fudge it (no pun intended) a little.
Microwave on high for 1 minute. Remove immediately and top with a dollop of Cool Whip Free topping. For a little pizazz, you can shave a little dark chocolate on top and SERVE HOT!

Calories: approx. 100


SEE MORE "NO PUDGE" RECIPES


Stay tuned for more yummy desserts and treats that I've come up with over the years...

Jillian Michaels' Fat Burner: Does it Really Work?

Read More about the Lawsuit

Sound familiar?

Have you ever heard yourself say this?

• "I'd love to be able to workout but I'm not sure my knees can handle it."


• "I can't do pushups."


• "I can't jump."


• "I'd love a personal trainer, but it's too expensive."


• "I can't workout early, I have to get my kids to school."


• "I can't workout late in the afternoon, I'm too tired by then."


• "I know what I need to do to be in shape."


• "I know how to eat, I just don't do what I should."


• "If someone just gave me a workout to do at home, I would."


• "Next month I'm going to start working out."


• "Next month I'm going to start eating better."


• "I have trouble losing weight because I have a slow metabolism."


• "I can't gain weight, my doctor says I have a hyperthyroid."


• "I can't lose weight, my doctor says I have a hypothyroid."


• "I can't lose my tummy, I had a C-Section."


• "I can't run, my knees can't take it."


• "I can't run. [Period]"


• "I have commitment issues."


• "I can't afford it."

The human mind is amazing. We actually believe what our brain tells us! If you continue to tell yourself you "can't", then you never will. It's that simple. If you are constantly in a state of "can't", you are never in a state of "doing". Your WILL is the only thing more powerful than your mind. You have to be stronger and insist that you CAN, even when you don't believe it.

I hear the comments listed above nearly every day and I say: "NONSENSE!"

Let me prove to you that:

You CAN run

You CAN jump

You CAN eat right

You CAN do anything you "will" yourself to do;

Here's the Problem: Your mind keeps whispering in your ear "You can't!"

What's really going on?

"You Don't Want To Do The Work!"

You may say to me, "Leslie, that's not true, I really can't!" That's your mind at work. If you are being truthful with yourself, you would see that:

If you really wanted to, You WOULD!

The Truth About Injury "Excuses"
I can't tell you how many times people come in to my gym or bootcamp and are ready to sign up, ready to go, and then they tell me..."oh, yeah, I have a bad knee, so I can't run." I want to yell at them: "THEN WHY ARE YOU JOINING A BOOTCAMP? Go to Physical Therapy!" But of course, I don't. I smile and ask details about the injury. Almost 100% of the time it is an old injury that doesn't bother them, but they are afraid it will.

Knees, back, neck, elbows, ankles - they all hurt when injured and of course, if you are injured you should seek medical attention. If you can't run because of bad knees, why aren't you getting your knees rehabilitated? Is it easier to just say "I can't, I have bad knees?" For 90% of you, the answer is yes. The other 10% may have legitimate concerns that prohibit rehabilitating injuries, but most of you have homes, jobs, income, or even 2 incomes if you are married, and fall into a demographic that can seek medical treatment and rehabilitation, you just choose not to.

So, what's the answer? The old Nike slogan "JUST DO IT" couldn't be better.

Why wait when you can start moving your body today?

Why put off eating organic, clean, healthy foods for next month?

Why use every excuse imaginable to keep yourself from gaining what you most desire?

What's the payoff?
I don't know what YOUR payoff is, but I challenge you to think about it.
Ask yourself the following questions:

• "What am I gaining by procrastinating?"


• "What am I afraid of?"


• "Why haven't I chosen to take care of ME?"


• "What about changing myself is scaring me so much that I think of every way possible to avoid it?"

When you have the answers, feel free to send me a note -- I'd love to know what you uncover!

Leslie Maltz
http://www.backyardbootcamp.org/
http://www.tophamstreetgym.com/
(818)633-5180

Backyard Bootcamp is the Original Valley Bootcamp, serving Studio City to Calabasas. If you would like to experience exercising in nature while having an awesome time, then this is the program for you. Food plans, weight loss, circuit training, trail runs, team building, and so much more!

Topham Street Gym offers a variety of indoor classes, bootcamp, interval training, circuit training, kettlebells, crossfit, rock climbing, adventure training, mountaineering, core training, nutrition counseling, workshops, triathlon coaching, and more.

Need Some Incentive? How About Money!?

It's almost the end of January and by now many of you have already forgotten about your New Years' Resolutions, or, worse yet, you've given up on even trying.

Let's face it - it's not easy to make a change when it's so much more comfortable staying in our "comfort zone". We want change, we seek it, we desire it, but making it happen is where most people get stuck. Without a strong support system in place and accountability, it's next to impossible to change long and deep rooted habits.

That's where I come in...

As a professional trainer with a passion for helping people attain their goals, I promise the following if you train with me:

1. I will hold you accountable!

2. I will be your biggest fan!

3. I will cheer you on the entire way!

4. I will help you deal with negative people who try to sabotage your success.

5. I will teach you how to eat to burn fat!

6. I will teach you how to make the most of your workouts without wasting precious time.

7. I will make sure you have fun during your workouts!

8. I will give you a safe place to overcome obstacles, both mental and physical.

9. I will show you the beauty of working out in nature as well as in the gym.

10. I will reward you with $$$!!

I bet #10 really surprised you! Well, until February 14th I am offering any new clients the opportunity to earn money for every pound they lose! If you sign up with me between now and February 14th, you will earn $10 for every pound you lose during your first month with me.

If you'd like to find out more about this offer, please call me at (818)633-5180 and mention the "Valentine's Special".

Get what you want and deserve in 2010 and let me help you!

It's really that easy!

If you haven't already, be sure to check out the new line of CAMO workout wear on my website! It's so comfortable and durable - I've had these pants for 2 years and they get washed at least 2x a week and they are just starting to show signs of wear. These are the BEST PANTS I have ever owned!

Leslie Maltz
leslie@backyardbootcamp.org
leslie@tophamstreetgym.com
(818)633-5180

New Decade...New YOU!

Okay, okay, I know this is so "cliche" but it really is a time to re-assess your eating, fitness, happiness and health. We all do it at the beginning of the year, the problem is only a very small percentage of people actually make it past January 30th in maintaining their resolutions.

I feel like a broken record each year, sounding off on ways you can stay on track, beat the holiday bulge, blah blah blah, so this year I want to try to focus more on providing you with resources that will help you. Let's face it, without support and assistance, it's very hard to do anything that is painful and difficult.

What's MY resolution this year? To make your life EASIER by providing you with helpful tools, resources, ideas and recipes for a healthier you.

That being said, here's a look at a few new items that might help you on your journey to a better, healthier and longer life...
(NOTE: I don't promote Alli or recommend any diet pills,

but there are plenty other things here that you might like...)

If you know anyone that you think could benefit from my services, please let them know that I have a special this month where I actually PAY YOU TO LOSE WEIGHT! That's right, any new client that signs up this month before January 31st will receive $10 for every pound of fat they lose during their first month with me!

Backyard Bootcamp is also in full swing but it's never too late to get in. If you want to experience outdoor fitness like nothing else you've seen or done, then call me today.

Leslie Maltz, Owner

Backyard Bootcamp

http://www.backyardbootcamp.org/

(818)633-5180

Topham Street Gym

http://www.tophamstreetgym.com/

(818)881-8830