Archive for the ‘Recipies’ Category

March Madness

Thursday, March 7th, 2013
Jen Rowley, A.C.E. Certified Personal Trainer
Manager of CoachMeFit Ann Arbor

March certainly came in like a lion with record snow falls, dropping temperatures, and a lot of grey days! We can only hope that it goes out like a lamb with some warm days, blooming buds on the trees, and some sunshine. Let’s get ready for spring!

March Lunge & Burpee Challenge



C’mon! Who’s with me on this? It will be a fun challenge that you can do anywhere. Email me– — if you are doing this and we can check off our days together at CoachMeFit!

Blogilicious Recipe

Peanut Butter Power Balls

1 C. peanut butter

1 C. honey

1 C. old fashioned oats

1 C. chopped dried fruit ( I used ginger)

1/2 C. chopped almonds

3 scoops vanilla protein powder

cinnamon to taste

-Heat peanut butter and honey over medium heat until runny. Add oats, fruit, nuts, protein powder, and cinnamon. Mix until coated. Remove from heat and cool in fridge for 5 minutes. Roll into bite-size balls.

These are great for recovery snacks after a fantastic workout at CoachMeFit! Or to take along to fuel a long run or walk outdoors.


Bridal Show 2013

CoachMeFit was a vendor at this year’s Kensington Court Bridal Show. We were able to showcase our studio, gear, and offer some fun Bridal Bootcamp/Workout offers. It was a very fun event and I was proud to be a part of it, especially with such healthy and motivating material to present to all of the brides-to-be! If you or someone you know is going to be in or at a wedding this spring or summer–whether it is as  a bride or a guest–contact us. We can get you in looking and feeling your best for the big event!

Don’t forget to “Like” CoachMeFit on Facebook. And you can “Check In” on your Facebook page via Iphone or Ipad while you are here. Show your friends how healthy and fit you are by sharing your favorite workout studio!

The best compliment we can receive is a referral.


CoachMeFit Blog

Monday, November 19th, 2012
Jen Rowley, A.C.E. Certified Personal Trainer

Manager of CoachMeFit Ann Arbor

Happy Thanksgiving! What are your traditions? Like most, it probably involves a lot of  “f-words”: family, feasting, and football. No worries…we’ve got you covered for this holiday with fun alternative activities and recipes.

First of all, CoachMeFit will be open on Thanksgiving day! Start your day off the right way with a solid workout with your trainer. Starting your day off with a endorphin-boosting  activity will make your day better, and not just calorie-wise. In one study, researchers found that those who got regular vigorous exercise were 25 percent less likely to develop depression or an anxiety disorder over the next five years. Exercise is also considered vital for maintaining mental fitness, and it can reduce stress. Studies show that it is very effective at reducing fatigue, improving alertness and concentration, and at enhancing overall cognitive function. This can be especially helpful when stress has depleted your energy or ability to concentrate. Or your ability to be kind to your in-laws!

Or, how about these “f-words”: fun family fitness! Sign up for a fun Turkey Trot in the area. Here are two of our favs that will be sure to start your day off right. Earn your turkey this year!

Not a runner? How about your first annual Turkey Bowl, 2012!! I know my family will be doing our second annual Turkey Bowl this weekend, t-shirts and prizes included. Gather your own friends and family, split up into teams, and have a bowling competition. It is a fun, non-traditional way to spend fun time with loved ones without sitting around and over-eating. Like other non-competitive sports, bowling burns a mere 204 calories per hour for the 150-lb. participant. Bowling should be thought of as an enjoyable activity instead of a serious form of exercise, but it sure beats couch surfing!

Still not sold? How about this “f-word”: fresh air. There is something to be said for getting outside in the fresh air…there is nothing like it! Whether it is to play a friendly game of football, go for a post-feast stroll, or to walk your dog around the neighborhood. Just get out there and enjoy!

Here is a list of important health benefits of fresh air:

  • Fresh air is good for digestion.
  • Improves your blood pressure and heart rate.
  • It makes you happier.
  • Strengthens your immune system.
  • Fresh air cleans your lungs.
  • You will have more energy and sharper mind.

What to do with all those leftovers? Try some of these healthy recipes in the days to follow Thanksgiving:

Turkey Couscous Salad
Look for Israeli couscous (sometimes called pearl couscous), a big brother to the regular variety, near the rice and grains. The flavors are similar, but this one’s texture is even more pleasing.
  • Prep Time15 minutes
  • Total Time40 minutes
  • YieldServes 4
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  • 6 teaspoons olive oil
  • 1 package (10 ounces) white mushrooms, trimmed and thinly sliced
  • Coarse salt and ground pepper
  • 1 medium yellow onion, finely chopped
  • 1 cup Israeli couscous
  • 2/3 cup dried cranberries or cherries
  • 1/4 cup fresh lime juice (from about 2 limes)
  • 1 tablespoon Dijon mustard
  • 3 packed cups loose spinach (about 5 ounces), trimmed, well washed and dried
  • 1 pound cooked turkey, thinly sliced, room temperature


  1. In a large nonstick skillet with a lid, heat 1 teaspoon oil over medium-high. Add mushrooms, and season with salt and pepper. Cook, stirring occasionally, until mushrooms are browned and have released their liquid, 6 to 8 minutes. Transfer to a bowl; set aside.
  2. Reduce heat to medium-low. In same skillet, heat 1 teaspoon oil. Add onion and cook, stirring occasionally, until translucent, 3 to 5 minutes. Stir in couscous, 1 1/4 cups water, and 1/2 teaspoon coarse salt; bring to a boil. Reduce to a simmer, cover, and cook until couscous is tender, 8 to 10 minutes (liquid should be completely absorbed). Stir in dried cranberries.
  3. Meanwhile, make vinaigrette: In a large bowl, whisk together remaining 4 teaspoons oil, lime juice, and mustard; season with salt and pepper. Pour half the vinaigrette into another large bowl. To first bowl, add couscous mixture and mushrooms (along with any accumulated juice), and to the other, spinach. Toss contents of each bowl until well combined.
  4. Divide spinach among 4 serving plates; top with turkey slices, and serve with couscous.

Many Thanksgiving devotees look forward to the leftover turkey sandwiches as much if not more than the main meal itself. Assemble these sandwiches ahead of time and all you’ll need to do is heat up a skillet for a warm, satisfying winter supper in minutes.

Turkey, Cranberry, and Fontini Panini


  • 8 slices whole-grain bread
  • 6 ounces thinly sliced Fontina cheese
  • 8 ounces sliced leftover turkey
  • 1/2 cup leftover cranberry relish
  • 1 cup arugula leaves
  • Extra-virgin olive oil


For each sandwich, lay 2 slices bread on a work surface. Lay about 3/4 ounce cheese on one slice of the bread; top with 2 ounces turkey meat, 2 tablespoons relish, about 5-6 arugula leaves and an additional 3/4 ounce cheese. Top with the other bread slice (there should be cheese next to each bread slice). Repeat with remaining ingredients.

Brush the top of the sandwich with olive oil; heat a non-stick skillet over medium heat. Put the sandwich, oiled-side down, into the pan, place a small heavy pan, or aluminum foil-wrapped brick on top of the sandwich to press it down. Cook until bread is golden and crisp and cheese is beginning to melt, about 5 minutes. Remove the heavy pan or brick, brush the top of the sandwich with oil and carefully flip it. Put the heavy pan or brick back on top of the sandwich and continue cooking until bottom bread slice is browned and crisp, cheese is melted, and sandwich is heated through, about 5 minutes more. Remove from the pan and cover to keep warm while cooking the remaining sandwiches.
As for all of that extra pie? Plate up those leftovers on cute paper plates, cover it, and send it along with your dinner guests. They will be happy to have some of the delicious leftovers and you don’t have to worry about that pie calling to you later that evening.
Which brings me to my last “f-word”: fight. As is fight the urge to overindulge! Enjoy yourself, but in moderation. See you next week in the studio!
Happy Thanksgiving from our family to yours!

Chocolate Meringue Kisses

Monday, February 27th, 2012
Kelly Kalbfleisch, NPTI Certified Personal Trainer
Manager of CoachMeFit Ann Arbor
Serves: 5 (2 cookies)
Don’t be afraid to use a pastry bag — once you get the hang of it, it’s really easy. These cookies will keep for a week, tightly covered. Wait until just before serving to sandwich the cookies together.
Make sure your bowl is completely dry and clean of grease; otherwise, the whites will not whip up enough.
  • 2 egg whites, at room temperature
  • 1/4 teaspoon cream of tartar
  • 1/2 cup sugar substitute
  • 2 tablespoons unsweetened cocoa powder, lumps removed
  • 1/2 teaspoon vanilla extract
  • Light whipped topping (1 tablespoon per sandwich)
  1. Preheat oven to 250°F. Place egg whites and cream of tartar in a clean bowl or electric mixer fitted with whisk attachment. Whisk at highest speed until whites form soft peaks that hold their shape when you lift the whisk. Add the sugar substitute, 1 tablespoon at a time; whisk until whites turn glossy and form stiff peaks that hold their shape. Do not underbeat. Whisk in cocoa and vanilla until blended.
  2. Line a baking sheet with parchment paper. Fit a large star nozzle into a pastry bag. Fill pastry bag with meringue. Pipe 20 meringue kisses onto prepared sheet. Bake 30 mintues, until crisp and dry. Turn oven off, let cookies cool in oven for 30 minutes. Remove from baking sheet. Sandwich pairs of cooled cookies together with whipped topping.
Nutritional Information:
19 calories
1 g total fat (1 g sat)
0 mg cholesterol
2 g carbohydrate
1 g protein
0 g fiber
11 mg sodium

Summer Squash and Chicken

Thursday, June 2nd, 2011

Now that the weather has finally turned nice, it’s a great time to fire up the grill for some healthy eating! Try this excellent, low-fat chicken recipe that is easy to make .  Enjoy!

Summer Squash and Chicken

From Good Housekeeping

Toss these ingredients on the grill for a perfectly simple summer meal.

summer squash and chickenBrian Hagiwara

Serves: 4 Edit

Total Time: 55 min

Prep Time: 15 min

Cook Time: 15 min


  • 1  lemon
  • 1 tablespoon(s) olive oil
  • 1/2 teaspoon(s) salt
  • 1/4 teaspoon(s) coarsely ground black pepper
  • 4  (about 1 1/4 pounds) medium chicken thighs, skinless and boneless
  • 4  (about 6 ounces each) medium yellow summer squash, each cut lengthwise into 4 wedges, substitute zucchini
  • 1/4 cup(s) fresh chives, snipped
  • Grilled lemon slices, for garnish


  1. From lemon, grate 1 tablespoon peel and squeeze 3 tablespoons juice. In medium bowl, whisk together lemon peel and juice, oil, salt, and pepper; transfer 2 tablespoons to cup.
  2. Add chicken thighs to bowl with lemon-juice marinade; cover and let stand 15 minutes at room temperature or 30 minutes in the refrigerator.
  3. Meanwhile, prepare charcoal fire or preheat gas grill for covered direct grilling over medium heat.
  4. Discard chicken marinade. Place chicken and squash on hot grill rack. Cover grill and cook chicken and squash 10 to 12 minutes or until juices run clear when thickest part of thigh is pierced with tip of knife and squash is tender and browned, turning chicken and squash over once and removing pieces as they are done.
  5. Transfer chicken and squash to cutting board. Cut chicken into 1-inch-wide strips; cut each squash wedge crosswise in half.
  6. To serve, on large platter, toss squash with reserved lemon-juice marinade, then toss with chicken and sprinkle with chives. Garnish with grilled lemon slices.
Nutritional Information
(per serving)
Total Fat
Saturated Fat
Total Carbohydrate
Dietary Fiber



Shrimp Pesto Pasta

Wednesday, April 27th, 2011

Kelly Kalbfleisch, NPTI Certified Personal Trainer
Manager of CoachMeFit Ann Arbor

This week I wanted to share one of my favorite recipes with you.  Enjoy!!


 4 oz Barilla Plus penne pasta

12–14 medium-size precooked, peeled shrimp

 3 c chopped baby spinach

1 tomato, chopped

3 Tbsp ready-made pesto OR  pesto dry mix and add water and oil.

3 Tbsp crumbled Gorgonzola cheese

2 Tbsp diced walnuts

How to Make it:

1.  Boil the pasta according to the package directions. 

2.  If you’re using frozen shrimp, defrost them by running warm water over them.

3.  Drain the pasta.

4.  Transfer the pasta to a large bowl and add the remaining ingredients, stirring well to help wilt the spinach and mix in the pesto. Makes 2 servings



Eat with mixed greens and two or three slices of raw tomato, sprinkled lightly with salt and drizzled with some balsamic vinaigrette.


Per Serving (Including salad):  490 calories, 27 grams (g) protein, 47 g carbohydrates, 22 g fat (6 g saturated), 8 g fiber, 515 milligrams sodium