10 Healthy Meals in
10 Minutes or Less

Every year it’s the same thing. You’re minding your own business, taking a routine trip to the grocery store and there they are – The Shepherds of the Devil. OK. OK – Girl Scouts, pedaling their crack-filled thin mints (It’s true! You’ll see at the bottom of this post).

These she-devils seem innocent enough to begin with. They’re cute, they’re friendly and they’re engaged in work for a good cause, yet they fiendishly push crack. Fine – cookies. I don’t think it’s an exaggeration to say that their cookies are one of the biggest diet pitfalls of the year.

Girl Scout Cookie Time is the one time a year when we can get Thin Mints, Samoas and Do-Si-Dos. It’s almost like an extension of the fall/winter holiday season – Halloween, Thanksgiving, Christmas, New Years . . .Girl Scout Cookie Time.

Sure you want to support a worthy organization, and with the season only lasting 6 weeks how can you not indulge? The problem is that Girl Scout Cookies weigh in at 120 to 160 calories per serving of 2-4 cookies, and we all know that we never stop at just 4 Thin Mints (it’s the crack).  We’re more likely to eat the whole sleeve or in some cases, the whole box. That’s 1280 calories!

So how can you indulge without a Samoa induced sugar coma?

Follow these 3 tips to help you stay in control:

• Plan ahead and chose the least damaging options. While Girl Scout Cookies are by no means, health food, some are less of a disaster than others. Stick to Shortbread, Shout Outs and Tagalongs (Peanut Butter Patties). They range from 120-130 calories as opposed to the 160 calories found in favorites like  Thin Mints and Do-Si-Dos.

• Be a frequent buyer. Yes, buy Girl Scout Cookies and buy them often, but only one box a week. If you finish the box before the week is up, too bad. No more cookies until the following week.

• Don’t shovel. Remember, the serving size isn’t the whole sleeve but 2-4 cookies. So, savor those 2-4 cookies. Take normal bites instead of shoving the whole cookie into your mouth (you know you’ve done it).

The best strategy in my opinion though, is to avoid diet destruction all together, and if you’re a member of the 2012 Winter Clean Up Challenge it’s the only option. Give the Girl Scouts a donation and leave the cookies at the table.

Look at the ingredient list for Thin Mints – crack!

Last week we delivered our food drive collection to Philabundance. We donated 597 pounds of food and $125. Thanks to everyone who helped to make this year’s effort a success.

We’ll have a full recap of Get Your Can to Class 2011 later on this week.

My trunk loaed with part of our 597 pound collection

Help us collect 350 pounds of food!

We all had a blast burning calories and helping a good cause at this year’s Turkey Buster Workout.

Thanks to the  27 people who attended and helped us kick off our 3rd annual Get Your Can to Class Food Drive. I’m not sure how many pounds of food we collected but we’re definitely off to a great start. This year’s collection benefits Philabundance. Check out the rest of our photos from the Turkey Buster here.

Maggie with her 12K (26 pound) kettlebell

I love to celebrate our clients – their fitness successes, personal accomplishments and especially their birthdays (usually with birthday push-ups).

Today I celebrate Maggie Baker for not only being an incredible woman but also for being our client of the month for November, and today just happens to be her birthday. I would love to tell you how old Maggie is but she’s asked me not to share that. What I will tell you is that when it comes to working out she has a will and fitness regimen that would put men and women half, heck even a quarter, of her age to shame.

Maggie has been a Performance Fitness personal training client since 2006. After you read Maggie’s story check out this study printed in the New York Times on aging, muscle mass and physical function.

1. What do you do for a living?

I’m a clinical psychologist in private practice (30 years)  in Wynnewood, PA. I specialize in ADHD/ADD (children and adults), anxiety, depression, relationship issues and the psychology of money.

2. How long have you been training with Performance Fitness?

I started with Michelle’s personal training about 5 years ago. I also went to the early morning bootcamp for several months.

3. What’s your fitness/sports background?

I was known as a “sports kid” up through adolescence. In high school I was captain of the lacrosse and baseball teams, and in college a friend of mine and I started the college’s first women’s  ski  team. After I got married and as my kids grew up I participated in several “Rambo Aerobics”, 5K races and two flash triathelons. 

4. Why is working out important to you? What benefits do you get from it?

Since adolescent days I’ve  done some kind of physical activity to a greater or lesser extent. Since I’ve been working with Michelle, my commitment to consistent, 5-6 times a week exercise has strengthened. I look at other  people my age and  see them wither as they age and settle into inactivity and rapid decline. I want to stay as strong and limber as I can for as long as I can. When I complete a workout I feel charged up and ready to go. I love that feeling. I like the feeling of maintaining my strength so I can keep doing what I do with freedom and sparkle.

4. What are some of your favorite workouts?

I favor cardio because I know that it oxygenates your brain and is the best protection against Alzheimer’s disease and dementa, but I love strength workouts because they keep me toned and able to do the aerobic exercise at higher intensity. I value the variety of workouts (like Kettlebells and boxing) I do with Michelle  because they are always different, challenging and well thought out.

6. What do you like to do in your “free” time? What are your hobbies?

I sing in my church choir and play the cello for hobbies.  Because my work and musical interests take up most of my time, free time is scarce. Of course there is always time to relax with a Netflix movie!

7. Tell us about your book that was recently published.

One of my professional specialties is the psychology of money. In February, 2011 I published, Crazy About Money: How Emotions Confuse Our Money  Choices and What To Do About It. It is written for the lay public to help people better understand their relationship to money and teaches  the reader how to make more effective financial decisions. It is on my website, www.maggiebakerphd.com and on Amazon.com.

8. What would you like to share with other “older adults” and younger people about working out?

If you ever find yourself sick or getting weaker than you have to be, it is a good reminder that there is nothing more important and meaningful than being healthy. This belief has helped me make a commitment to work out consistently over time no matter, how busy my day to day schedule is. I would hate to get sick or weak and then say, “if I’d only taken better care of myself, I wouldn’t be as sick or as weak as I am now.”

Robin before

I’m pleased to announce Robin Hartley as the 2011 winner for our 8-week Main Line Your Best Body Challenge. Here’s her YBB Challenge story

“First off — let me say, I’m so glad I signed up for [the Challenge]!  It got me off my butt and started on losing some serious weight that I’ve been lugging around for way too long.  I used all the wonderful info gleaned from the handout, the grocery store visit and the boot camp sessions to get moving and to make better choices.  So far, I’ve lost 14 lbs [in eight weeks] and don’t plan to stop any time soon [and she didn't - see note below].  I feel and look so much better.

I was not able to attend every Saturday bootcamp. . . I didn’t write religiously in the daily log either but see the value in doing so.  Just going through the exercise of jotting everything that passed my lips gave me pause to be thoughtful about my intake without being overly obsessive (thanks to your saying you can cheat occasionally!)  All said, I’m on course to being a healthier me at a healthier weight and I thank YOU for that.  I won’t “win” the contest per se since I didn’t follow all the guidelnes but I still won what I wanted out of the deal.”

Robin - after the Challenge

Well Robin did win! In spite of not following the rules 100%, Robin lost 14 pounds, decreased her body fat and lost inches. As our 1st place winner she received a bunch of prizes but she won something that’s much more important – improved health, more confidence and hopefully, a better life. Congratulations!

Remember above where Robin said she didn’t plan to stop losing weight anytime soon? Well she kept that promise. I saw Robin at kettlebell class a couple of weeks ago (looking fantastic in her form fitting tank top and workout pants) and she told me that she’s lost an additional 16 since the Challenge – that’s a total of 30 pounds since May!

Robin and all of our Challenge winners are proof yet again that this stuff works if you put in the time and effort and stick with it! There are no quick fixes just long term changes that will create a Better Body and a Better You!

Stay tuned for our next Challenge coming in November – the 24 Day Challenge. We’ll help you end 2011 happy, fit and healthy.

Here are some photos from our event on the 10th. Final tally of funds raised coming soon!

Gail Meyer was our 2nd runner up for this year’s Your Best Body Challenge, however the YBBC was not the beginning (or end) of Gail’s fitness journey.

Gail has been training with Performance Fitness for a little over a year now. She started out in our Pilates classes and then decided to give kettlebells a try. During her year plus of training with kettlebells, Gail has gotten stronger, steadily increasing the size of the bells she’s using, so that now a 12 kilo (26.4 pound) bell feels light to her.

Kettlebells training helped with Gail’s initial body transform. In February she decided to focus more on nutrition and participated in our 30 Day “End of Winter Clean Up Challenge“. Gail’s reward for her clean eating was weight loss and new clean eating habits that she’s been able to maintain.

The spring 2011 Your Best Body Challenge was the next step in Gail’s transformation. She continued with kettlebell training and clean eating, added Saturday co-ed boot camp and got FANTASTIC RESULTS!

Gail - week 1

Gail - after

During the 8-week challenge Gail lost 8 more pounds. In addition to that, she lost 15 total inches and decreased her body fat by 5.5%.

Gail, like Natalie Tomasco, is proof that age doesn’t have to block your success when it comes to body transformation.

Another “woman of a certain age” success story! Congratulations, Gail!

Our small but mighty push-up crew!

We had an awesome time at Pushups for Charity Wynnewood this morning. What a wonderful way to honor our armed services members and those we lost on 9/11.

Thank you to all of our sponsors:

• Dr Cara Hillwig, Chiropractoric and Nutrition
• Live Well Holistic Health Center
• Whole Foods Wynnewood and marketing manager Ruth Harp for supplying us with delicious goodies
• The Nourishing Well
• Narberth Chiropractic Care
• Cerca Trova Yoga

And an extra special thank you to Next Level Sports for hosting a satellite Pushups for Charity event at their practices today.

Congratulations to Pete Alfonsi (2nd place male), Alicia Kopp (2nd place female), Kathy Saltz (1st place female) and Greg Pierman (1st place male) for being our push-up prize winners.

To everyone who has supported our efforts for Wounded Warrior Project thus far – we thank you! Check back here during the week for more photos and information on our top fundraiser and final tally.

There’s still time for you to make a donation. Go to here to support the cause.

Natalie - 2nd Runner Up

This past spring/summer we held our 2nd annual Your Best Body Challenge, an 8-week fitness and nutrition challenge designed to help our participants create their best bodies ever.

At the end of the eight weeks we awarded prizes for our top finishers in several categories. Over the next few days you’ll have a chance to read the body transformation stories of our top three finishers.

First up, is Natalie Tomasco, 2nd runner up for the 2011 Your Best Body Challenge.

Before you read her story, you should know that Natalie is a “woman of a certain age”. I won’t reveal that age here but let’s just say that Natalie was not our youngest challenger. I tell that to emphasize the fact that body transformation can occur at any age.

In spite of  the “limitations” of her age Natalie stuck with the Challenge, and was a shining example of commitment, attending boot camp every Saturday and pushing herself through class regardless of (what she calls) her “poor physical condition”.

Natalie - Week 1

Here’s Natalie’s story:

“Although I had lost several pounds since February [of 2011], by May I seemed to have reached a plateau and I hadn’t lost any inches around my waist. I chose to participate in the [2011 Your Best Body] Challenge since I wasn’t exercising on a regular basis and wanted to learn some exercise options in order to improve my overall health.

4 Weeks into the Challenge [I found] that it was very hard for me, and still is, but I learned that I could exercise harder than I ever had before and even like it a little bit. I had never liked jumping, running or floor exercises, but have learned to modify them for my age and poor physical condition. What helped me to keep going was that I lost more weight and began feeling a bit stronger.

After 8 Weeks I have lost several pounds [almost 6], [16 total] inches and even a percentage of fat [3.8%], and now feel better physically than I have in several years. I have more energy and stamina and find myself moving more and sitting less.

Natalie - Week 8

I plan to keep exercising on a regular basis and pay attention to what I am eating. I know that I still have a long way to go to reach my weight loss and physical goals, but now feel that if I keep working toward them, I can get there, especially with the help of the Performance Fitness team.”

Thanks Natalie!

Natalie was rewarded for her efforts with a gift certificate to Kneady Muscles Therapeutic Massage.

Natalie changed her body and her life. You can too!

The seasons are changing and now is the perfect time to get started on YOUR best body. Click here to check out our fall schedule of boot camp, kettlebell and Pilates classes.

We started our Your Best Body Challenge back on May 14th.

That day over 30 participants committed to 8 weeks (and hopefully beyond) of regular exercise and clean eating with the goal of transforming their bodies.

Admittedly some got better results than others. A few participants weren’t able to stick to the program. The majority of those who did stick with the program improved their body composition (weight, inches and body fat), improved their fitness level and learned what it truly means to eat healthy.

We chose 3 grand prize winners and added prizes for improvement in fitness level and most body fat lost.

And the winners are:

Greatest Body Fat Percentage Lost: Dave Mattocks decreased his body fat by 9.45%. Dave will receive a 1 hour Shiatsu Massage from The Nourishing Well.

Fitness Test 2nd Place: Amy Rees – improved her test numbers by 21%. Amy wins a month of unlimited boot camp to help her keep improving on those numbers.

Fitness Test 1st Place: Trish Oneill – committed to exercise and improved her fitness test numbers by 31%. Trish will receive a gift certificate to Dr. Cara Hillwig Chiropractic and Nutrition.

And our big winners are:

YBBC 2nd Runner Up: Natalie Tomasco, an “older adult” challenge member who “exercised harder than [she] ever had before and even liked it a little bit”. Natalie also did boot camp and kettlebells for the first time in her life and lost a total of 16 inches and decreased her body fat by 3.8%. Natalie will get her new muscles worked on by Sally Murphy, owner of Kneady Muscles?.

YBBC 1st Runner Up: Gail Meyer continued to build on her results from the End of Winter Clean Up and regular kettlebell workouts.  She added boot camp to her routine during the challenge, continued to eat clean and lost an additional 15 inches, 8 pounds and decreased her body fat by 5.5%. Gail will receive a gift certificate to Live Well Holistic Health Center and a gift certificate for 2 FREE group kettlebell classes from Performance Fitness.

YBBC Grand Prize Winner: Robin Hartley! The YBBC marked Robin’s return to Performance Fitness. She set out to change her reflection in the mirror, and believe me, she did. Robin lost over 14 pounds, decreased her body fat by 12%,  lost over 10 inches and exchanged her bermuda shorts and t-shirts for short shorts and tank tops. Way to go, Robin!

Her rewards (in addition to her new body) for all of her hard work are gift certificates for 3 classes at Cerca Trova Yoga, a massage from Live Well Holistic Health Center and a $25 gift card to Lucy (go buy some more short shorts, Robin).

Make sure you check back here over the next few weeks to read our grand prize winners’ stories in detail.

Thank you to our sponsors and congratulations to our participants and winners!