Archive for October, 2010

Homemade Meal Replacement Bars

Wednesday, October 27th, 2010

Combine in Large Mixing Bowl

8 Scoops Whey (Vanilla is very good)
3 Cups Oats
1 Package Sugar Free Fat Free Pudding (Any flavor is good)
2 Cups Skim Milk

Mix until a sticky batter is formed (may take a few minutes)

Use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even)
put in the fridge overnight and cut into 8 equal bars that yield:
3g fat
28g carbs
29g protein
257 calories
These bars taste amazing, and are perfect for: breakfast, pre OR post workout.


Smarter Food Choices

Monday, October 18th, 2010

By Jessica VanReenen, M.S. Clinical Exercise Physiology. Grand Rapids, MI

As personal trainers we can hold you accountable to coming in and working out and try our best to help you with making the right food choices. But we all know that eating right is where many of our struggles reside. It all boils down and will only work if you have control over what, how, and when you are eating. When talking to clients it seems that the main problem with eating right is not being prepared. A quick slip up and forgetting to pack your lunch may mean that you eat out at McDonald’s instead. Here are some tips to help you avoid bad choices at fast food chains. Another hint is that you can look online at these fast food chains to get nutritional information to find out how many calories you are consuming.

SUBWAY: 6-Inch Tuna Sub: 530 Calories, 31 grams of fat, 1,010 mg of sodium

INSTEAD TRY: 6-inch Double roast beef sub: 360 Calories, 7 g fat, 1,300 mg. sodium

TACO BELL: Baja Beef Chalupa: 410 calories, 27 g fat, 780 mg sodium

INSTEAD TRY: 2 grilled steak soft tacos: 320 Calories, 9 g fat, 1,100 mg sodium

Wendy’s: Roasted Turkey and Swiss Frescata: 1,100 calories, 40 g fat, 1,950 mg sodium

INSTEAD TRY: Ultimate Chicken Grill Sandwich: 540 Calories, 22 g fat, 1,780 mg sodium with a side salad low fat ranch dressing and iced tea.

Remember to think before you order! Even sit down restaurants have bad options. Remember even though that salad looks healthy the dressing may be loaded with extra calories. Toppings such as sauces can add too many calories that are not needed. So be aware!


Bombay Chicken ‘n’ Rice Recipe

Tuesday, October 12th, 2010

Kelly Kalbfleisch, NPTI Certified Personal Trainer

Manager of CoachMeFit Ann Arbor

A recipe hasn’t been posted lately, so I decided to take that route this week.  This recipe can be prepared without chicken, for those of you who don’t eat meat.  Also, you can add fresh chicken breast as opposed to the canned chicken.  A very versatile recipe.  I hope you enjoy!

4 people

1 10-oz can chunk chicken breast, drained and flaked
1 6-oz box curry rice-pilaf mix
1 14-oz can diced tomatoes, drained
1 8-oz can peas, drained
1/2 cup unsalted cashews


Prepare the rice according to package directions. After 15 minutes of simmering, stir in the chicken, tomatoes, and peas. Simmer for 10 to 15 minutes more, until the rice is tender and most of the liquid is absorbed. Top with the cashews.


Calories: 364 calories
Carbs: 49 g
Sodium: 1061 mg
Fat: 10 g
Protein: 22 g
Fiber: 6 mg

From the Abs Diet


Adjusting Your Expectations

Thursday, October 7th, 2010

By: Amber Tebeau NASM CPT, Manager and Trainer CoachMeFit West Bloomfield

Sometimes life throws you a curveball and you must adjust accordingly.  In the blog posted on July 9, 2010, I talked about my 10k race goal.  I explained that I wanted to run a race in 8 minute splits at the end of August.  I researched running plans and picked the one that fit me best.  My training was going well and my runs were improving.  As I was nearing the race, my runs were getting longer and my pace was getting faster.  I was well on my way to achieving my 8 minute splits.  The goal I had set for myself was a great motivator and I was determined to reach it.  However, my plans were about to change.  In the beginning of August I found out that I was expecting a baby.  Though it was completely safe for me to continue running, it was not safe for me to continue training at the level I was training.  I was ecstatic about being pregnant; however the athlete in me was a little bummed that I would have to put off my goal for a year.   During pregnancy it is important to exercise, but one must be careful to not become overheated or overexerted.  Though I continued running, I am careful to listen to my body and to follow what it is telling me.  If I am too tired or I am having trouble breathing, I slow my pace to a walk or take a break.  The biggest hindrance to my running has been my first trimester fatigue.  Though I was tired through those first weeks, I made sure to still exercise an hour a day, 5-6 days a week.   I did run a race on August 27th, however I decided to run the 5k instread of the 10k.   Even though I did not accomplish my goal, I was proud to have finished the race and to have finished well.  I came in 2nd place in my age group.

It is very important that we set goals for ourselves; however, it is just as important that we listen to our bodies and act accordingly.  Though I was disappointed that I could no longer train towards my race goal, I was wise enough to recognize that my priorities had changed.  The most important thing in my life is now the health and safety of my baby.