* By appointment only

Category: Physical Therapy

By: Tamara Watt

Directions: Description: High Protein, Italian inspired baked cheese omelette.
• 5 egg whites
• 1/2 cup evaporated skim milk
• 1/2 cup low fat cottage cheese
• 1 cup spinach
• 1/2 cup grated Parmesan cheese
• 1/8 teaspoon pepper
• 1 tablespoon Italian parsley (optional)
Preheat oven to 350 degrees. Coat a 9-inch cake pan with olive oil cooking spray. Place all the ingredients in a food processor or blender. Mix till smooth. Pour into the prepared pan and bake for 30 to 35 minutes or until mixture is set. Sprinkle with parsley. Serve warm.

By: Tamara Watt



Layer the following:


1/2 cup of cooked quinoa

1 cup of Plain Greek yogurt (Choboni, Fage, Kirkland or Okidos)

1 small Green Apple Chopped + Organic cinnamon and Stuvia to taste.


This Incredibly Satisfying and Figure Friendly Breakfast packs a “Nutrition Punch” for long lasting energy and Satiety when you need in most in the Morning

By: Tamara Watt



2 scoops of Max Lean Protein (Vanilla)

1- 1 1/2 cups of Ice Cold Water

¼ Frozen Unsweetened Mango

1/4 cup Frozen Unsweetened Blueberries

1 Tbsp. of Coconut Oil

Add in 4-5 ice Cubes for additional thickness

By: Tamara Watt




2 scoops of Max Lean Vanilla Protein

1- 1 1/2 cups of pure water or CC milk (calorie control)

1/2-1 cup frozen unsweetened peaches.

1/2 tsp. almond extract (Watkins)

1/2 tsp. Fresh Ground cinnamon

Add 4-5 ice cubes for extra thickness and incredible taste

Blend well in a high speed blender for 1 Minute and top with 2 tbsp. of Fat Free Cool Whip! YUMMY

Perfect to take with you to your BBQ event or an outing. Make it fun and stick with your goals, Remember there your Goals!!!

By: Tamara Watt


*Heavenly Pumpkin-Pie-Milkshake*


You will need:

  • 2 scoops of Low Carb Vanilla Protein (blend or whey isolate)
  • 1 cup unsweetened almond milk (low sugar)
  • ½ cup pumpkin puree (look for 100% pure Libby’s)
  • 1 tsp. cinnamon
  • ½ tsp. nutmeg
  • 1 packet stevia
  • 4-5 ice cubes




*Place ingredients in blender and mix to desired consistency. You can also freeze in a tall glass for 15-30 minutes, and top with 2 tbsp. of fat free cool whip and a dash of nutmeg*.

By: Tamara Watt

Bored with eating chicken and rice everyday?  Well there is no reason that you should suffer through eating exactly the same foods everyday.  Below is a list of the Best Tasting Results oriented clean foods.  Feel free to sub these in and out of your clean eating plan as you would like.



Boneless, Skinless Chicken Breast

Tuna (water packed)

Fish (salmon) – 1-2 times per week

White Fish (orange roughy, tilapia, seabass, halibut)



Extra Lean Ground Beef or Ground Round (92-96%)




Protein Powder ( Whey, caesin or egg white)

Egg Whites or Eggs

Egg substitute

Ribeye Steaks or Roast

Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)

Top Sirloin (aka Sirloin Top Butt)

Beef Tenderloin (aka Filet, Filet Mignon)

Top Loin (NY Strip Steak)

Flank Steak (Sir Fry, Fajita)

Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)

Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

Low-fat cottage cheese

Low Carb Yogurt

Fat Free Cheese




Oatmeal (Old Fashioned or Quick Oats)

Sweet Potatoes


Beans (pinto, black, kidney)

Oat Bran Cereal

Rye Cereal

Brown Rice / mulit gain rice

Farina (Cream of Wheat)

Multigrain Hot Cereal

Rice (white, jasmine, basmati, Arborio, wild)  **limited

Potatoes (red, baking, new)

Low Carb Tortillas



FIBROUS CARBS -These can be eaten in unlimited quantities on most eating programs

Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)



String Beans


Bell Peppers

Brussels Sprouts






Green or Red Pepper

Green beans










bananas  *in moderation and not recommended in a contest diet











HEALTHY FATS **only in single serving sizes (balance)

Natural Style Peanut Butter

Olive Oil or Safflower Oil

Nuts (peanuts, almonds

Flaxseed Oil

Fish oil




Diet Soda

Crystal Light

Fat Free Mayonnaise

Reduced Sodium Soy Sauce

Reduced Sodium Teriyaki Sauce

Balsamic Vinegar


Hot Peppers and Hot Sauce

Chili powder

Mrs. Dash

Steak Sauce

Sugar Free Maple Syrup

Chili Paste


Extracts (vanilla, almond, etc )

Low Sodium beef or chicken broth

Plain or reduced sodium tomatoes sauce, puree, paste)

By: Tamara Watt


3 home-made, natural and delicious fat-burning salad dressing recipes for a Healthy Fit Physique”

Sweet & Creamy Avocado Maple Dressing

Ingredients: (2 tbsp. is one serving)

1 avocado
1/4 cup Organic Greek Yogurt
1 tbsp. maple syrup
1 tbsp. apple cider vinegar
Juice of 1 lime
Salt and pepper (to taste)
Directions:  Combine all ingredients in a food processor or blender and blend until creamy.

Tasty Green Onion and Cilantro Dressing

Ingredients: (2 tbsp. is one serving)

1/4 cup white wine vinegar
1/4 cup fresh lime juice
1 cup extra virgin olive oil
1/2 teaspoon mustard
1 cup of diced green onion
1/2 cup of cilantro
Salt and pepper (to taste)

Directions:  Combine all ingredients in a bowl and stir until well combined.

Fresh and Light Raspberry Vinaigrette

Ingredients: (2 tbsp. is one serving)

1/4 cup apple cider vinegar
1 tsp. sea salt
2 tbsp. 100% Pure honey
3 tbsp. water
1/2 cup of raspberries (fresh or unsweetened frozen)
1/2 cup extra virgin olive oil

Directions:  Blend all ingredients in a blender on low until well combined.

By swapping out what’s in your refrigerator for these simple, quick and healthy salad dressings you will educate yourself and reap the benefits of your efforts and hard work.  Here’s to keeping you Fit and Inspired!

By: Tamara Watt


Fruits & Veggies

Get THE Nutrition Facts


 Every step taken towards eating more fruits and veggies helps you and your family be at their best. Because eating fruits and vegetables may reduce your family’s risk of many diseases, the Dietary Guidelines for Americans recommends eating more fruits and vegetables than any other food group by: the Kroger Company.


Fruits and vegetables can be great sources of the following important nutrients:


* Fiber: Diets rich in dietary fiber have been shown to have a number of beneficial effects, including decreased risk of coronary heart disease.


* Magnesium: Supports normal muscle and nerve function, a steady heart rhythm and a healthy immune system.


* Folate: Healthful diets with adequate folate may reduce a woman’s risk of having a child with a brain or spinal cord defect.


* Potassium: Diets rich in potassium may help to maintain a healthy blood pressure.


* Vitamin A: Keeps eyes and skin healthy and helps protect against infections.


* Vitamin C: Helps heal cuts and wounds and keeps teeth and gums healthy.


Aim for Variety
Every fruit and vegetable has a unique nutritional “fingerprint.” When aiming for good nutrition, aim for variety. All forms of fruits and veggies are healthy options when consumed in moderation—fresh, frozen, unsweetened, (preferably without high sugar, if frozen fruit go for unsweetened. To get the broadest range of nutrients, all colors are important—red, green, yellow, blue, purple, white and orange, greens can be consumed in the largest of quantities, example: Broccoli, Cauliflower, Spinach, Asparagus, Green Beans, Romaine’s and Cabbage.

By: Tamara Watt


1. Prepare and cook a weeks’ worth of meat on Sunday, weigh out your portions and store them in individual zip lock bags or Tupperware containers to have meals ready when you need.

2. Eat 5-6 small meals per day and include a portion of lean protein in each meal.

3. Scoop out your shakes for the next day the night before so they are ready to go with you in the morning.

4. Pack your lunch whenever possible to avoid the temptation to eat out with co-workers.

5. Prepare as many of your own meals as possible – then you know exactly what is in them!

6. Never skip breakfast.

7. Drink minimum 8 glasses of water a day to keep you hydrated and it helps keep you feeling full. An active woman needs at least 1 gallon of water per day.

8. If you have a craving for breads or pastas, go with Ezekiel and organic breads instead of white breads. 12 grain breads are a great substitute.

9. Cut out regular sodas completely.

10. Avoid simple sugars and saturated fats (packaged foods) whenever possible.

11. Try Crystal Light for a low-calorie flavored drink – you can even make Popsicles!

12. Allow yourself one cheat meal a week to have whatever you have been craving. This is the problem with crash diets they fail to realize that people have cravings and can’t stick with a program if they aren’t allowed to splurge once in a while. Plan this meal around special outings, occasions, parties, etc.

13. Switch to low calorie dressings or sauces

14. Try having sugar free Jell-O for dessert instead of cakes, chocolate or pie.

15. Try Stevia or Truvia instead of regular sugar

16. Use a variety of spices to make your food less bland (MS Dash)!

17. be creative and include your whole family in your nutritious meal plan!

By: Tamara Watt


Intensity of Exercise

Intensity of exercise can affect your body’s ability to burn nonfat-free mass and resultant weight loss. But the principle is more specific to aerobic than nonaerobic exercise. Intensity refers to grades categorized as low, moderate and high levels related to maximum heart rate. It means exercise can affect your body’s ability to effectively burn calories of carbohydrate or fat. Over expenditure of carbohydrate, the muscle’s main energy source, during aerobic training can impact the ability to perform strength training and affect the ability to build muscle tissue despite losing weight.

Nonaerobic Exercise Gains Muscle

Caloric expenditure is occurring during aerobic (cardiovascular conditioning exercise) and nonaerobic exercise. In short, the result of regimented nonaerobic resistance training is a gain of muscle tissue as reported in “Kinesiology” and “Medicine and Science in Sports and Exercise,” whereas the result of aerobic cardiovascular training is more specific to cardiovascular adaptations and caloric expenditure. Thus, the gain of muscle tissue through resistance training is how your body burns calories after exercise and enables you to lose weight while gaining muscle mass.

Fat-Free Mass and Lean Body Mass

Up to a certain point, it is possible for you to gain fat-free mass while still losing weight if a proper Nutritional Program, is in place. And in conjunction to that, an exercise regimen that incorporates aerobic and nonaerobic exercise are followed. But more Clean (proper macronutrient consumption) calories eventually need to be added to your diet to increase Lean Muscle Tissue.

What does calorie increase mean?

An increase in calories (non- balanced eating habits) to build muscle tissue eventually leads to an overall gain in body weight. It is not possible to continue to build muscle tissue while decreasing body weight because of the principles regarding caloric deficit and weight loss. However, it is possible to continue to change body composition to more muscle mass and less body fat, if it is structured properly in regards to your goals, training schedule and current body composition.

Know the Facts!

Did you know that after each cardio session you perform, you’re body’s ability to burn calories “catabolic” is increased for only 2 hours!

Did you know that after each resistance training session you perform, you’re body’s ability to burn calories can last for 48 hours!