By: Tamara Watt

Chocolate Cherry Protein Shake

Add The Following

ü 1 1/2 cups (unsweetened) almond milk

ü 2 scoops of Chocolate “Max Lean Protein” (this is great for a thick shake)

ü 1/2 cup (4oz) frozen unsweetened black cherries

ü 1 Tbsp. of 100% Pure Unsweetened Cocoa Powder

Add 3-5 ice cubes for extra thickness

Blend until creamy smooth (1 Minute in your high speed blender or bullet). Enjoy!

AND

Chocoholics Delight

**Perfect Post Workout Recover**

Add the Following

2 scoops of Chocolate “Max High Five”

1 1/2 cups of Cold Water or C.C. Milk (Carb Control)

1/2 cup of raspberries (frozen Unsweetened)

1/4frozen banana

1 tbsp. 100% Pure Unsweetened Cocoa Powder

1 Tbsp. of Natural Peanut Butter or Almond Butter

Add 4-5 ice cubes for extra thickness

Blend well for 1 Minute, to create a creamy thick texture!

Enjoy!

Categories: Fitness, Nutrition, Personal Training, Pilates,
Tags: adrienne jones, alan bluthe, beginner's guide to fitness, body fit, brent cook, city creek gym, deseret news, downtown salt lake city gyms, farmington, farmington gyms, fitness, fitness center in city creek, gpp, greg marshall, gym contracts, health, keelee kap, month to month gyms, neil anderson, nutrition, nutritional coaching, personal trainers downtown, Personal Training, phil despain, rip 60, salt lake city gyms, salt lake city personal training, salt lake magazine, salt lake tribune, slc gyms, studio 5, tamara watt, tghs, the gym at city creek, the gym at city creek personal training, the gym at station park, the gym at station park personal training, weight loss salt lake city,

By: Tamara Watt

 Made with oat flour & Stevia, Simple & delicious!!!

Preparation Instructions:

Preheat oven to 350F°.

Combine all ingredients in a bowl.

Drop by rounded tablespoons onto ungreased cookie sheet. Press down slightly with fork to create lines.

Bake for 8-10 minutes.

Ingredients

• ¾ cups Natural Peanut Butter (crunchy OR creamy
• ¼ cups Oat Flour (Red Mill Brand)
• ½ cups Stevia In The Raw
• 1 whole Egg Beaten
• 1 teaspoon Baking Soda

Categories: Fitness, Nutrition, Personal Training, Sports,
Tags: adrienne jones, alan bluthe, beginner's guide to fitness, body fit, brent cook, city creek gym, deseret news, downtown salt lake city gyms, farmington, farmington gyms, fitness, fitness center in city creek, gpp, greg marshall, gym contracts, health, keelee kap, month to month gyms, neil anderson, nutrition, nutritional coaching, personal trainers downtown, Personal Training, phil despain, rip 60, salt lake city gyms, salt lake city personal training, salt lake magazine, salt lake tribune, slc gyms, studio 5, tamara watt, tghs, the gym at city creek, the gym at city creek personal training, the gym at station park, the gym at station park personal training, weight loss salt lake city,

By: Greg Marshall

Excerpt from his book: Body Fit

When working with proteins, you should always have Incomplete Proteins in your diet. “Incomplete Proteins are proteins from plants and legumes such as beans, rice, tofu, and certain vegetables.

These provide lower amounts of proteins per gram and should be combined together in order to provide a meal higher in protein, such as rice and beans.

Incomplete proteins are also higher in carbohydrate content than complete proteins. Vegetarian and vegan diets typically consist of these proteins.”

Categories: Fitness, Nutrition, Personal Training, Sports, Testimonial,
Tags: adrienne jones, alan bluthe, beginner's guide to fitness, body fit, brent cook, city creek gym, deseret news, downtown salt lake city gyms, farmington, farmington gyms, fitness, fitness articles, fitness center in city creek, gpp, greg marshall, gym contracts, health, keelee kap, month to month gyms, neil anderson, nutrition, nutritional coaching, personal trainers downtown, Personal Training, phil despain, rip 60, salt lake city gyms, salt lake city personal training, salt lake magazine, salt lake tribune, slc gyms, studio 5, the gym at city creek, the gym at city creek personal training, the gym at station park, the gym at station park personal training, weight loss salt lake city,

By: Tamara Watt

1 scoop Max Lean pro (vanilla)
1/3 cup old fashioned oats
½ cup Better’n Peanut Butter (found in the organic section of Kroger’s)

Microwave peanut butter for about 30 seconds to soften. Mix in the Lean Pro. You can microwave the PB/Lean Pro mix a little more (about 15 seconds) to reach a smooth consistency. Do not over microwave. Do not cook the oats. Fold in the oats and drop tablespoons full onto wax paper. Refrigerate for approximately a half hour. You can adjust recipe depending on how many cookies you want. This recipe will make approximately 6 cookies.

Categories: Fitness, Nutrition, Personal Training, Sports,
Tags: adrienne jones, alan bluthe, beginner's guide to fitness, body fit, brent cook, city creek gym, deseret news, downtown salt lake city gyms, farmington, farmington gyms, fitness, fitness articles, fitness center in city creek, gpp, greg marshall, gym contracts, health, keelee kap, month to month gyms, neil anderson, nutrition, nutritional coaching, personal trainers downtown, Personal Training, phil despain, rip 60, salt lake city gyms, salt lake city personal training, salt lake magazine, salt lake tribune, slc gyms, studio 5, tamara watt, tghs, the gym at city creek, the gym at city creek personal training, the gym at station park, the gym at station park personal training, weight loss salt lake city,

By: Tamara Watt

Directions: Description: High Protein, Italian inspired baked cheese omelette.
Ingredients:
• 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)
Instructions:
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.

Categories: Fitness, Nutrition, Personal Training, Physical Therapy, Sports,
Tags: adrienne jones, alan bluthe, beginner's guide to fitness, body fit, brent cook, city creek gym, deseret news, downtown salt lake city gyms, farmington, farmington gyms, fitness, fitness articles, fitness center in city creek, gpp, greg marshall, gym contracts, health, keelee kap, month to month gyms, neil anderson, nutrition, nutritional coaching, personal trainers downtown, Personal Training, phil despain, rip 60, salt lake city gyms, salt lake city personal training, salt lake magazine, salt lake tribune, slc gyms, studio 5, tamara watt, tghs, the gym at city creek, the gym at city creek personal training, the gym at station park, the gym at station park personal training, weight loss salt lake city,

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

Categories: Fitness, Nutrition, Personal Training, Physical Therapy,
Tags: adrienne jones, alan bluthe, beginner's guide to fitness, body fit, brent cook, city creek gym, deseret news, downtown salt lake city gyms, farmington, farmington gyms, fitness, fitness articles, fitness center in city creek, gpp, greg marshall, gym contracts, health, keelee kap, month to month gyms, neil anderson, nutrition, nutritional coaching, personal trainers downtown, Personal Training, phil despain, rip 60, salt lake city gyms, salt lake city personal training, salt lake magazine, salt lake tribune, slc gyms, studio 5, tamara watt, tghs, the gym at city creek, the gym at city creek personal training, the gym at station park, the gym at station park personal training, weight loss salt lake city,

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

Categories: Fitness, Nutrition, Personal Training, Physical Therapy,
Tags: adrienne jones, alan bluthe, beginner's guide to fitness, body fit, brent cook, city creek gym, deseret news, downtown salt lake city gyms, farmington, farmington gyms, fitness, fitness articles, fitness center in city creek, gpp, greg marshall, gym contracts, health, keelee kap, month to month gyms, neil anderson, nutrition, nutritional coaching, personal trainers downtown, Personal Training, phil despain, rip 60, salt lake city gyms, salt lake city personal training, salt lake magazine, salt lake tribune, slc gyms, studio 5, tamara watt, the gym at city creek, the gym at city creek personal training, the gym at station park, the gym at station park personal training, weight loss salt lake city,

By: Tamara Watt

Directions:

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!!!

Categories: Fitness, Nutrition, Personal Training, Physical Therapy,
Tags: adrienne jones, alan bluthe, beginner's guide to fitness, body fit, brent cook, city creek gym, deseret news, downtown salt lake city gyms, farmington, farmington gyms, fitness, fitness articles, fitness center in city creek, gpp, greg marshall, gym contracts, health, keelee kap, month to month gyms, neil anderson, nutrition, nutritional coaching, personal trainers downtown, Personal Training, phil despain, rip 60, salt lake city gyms, salt lake city personal training, salt lake magazine, the gym at station park, the gym at station park personal training, weight loss salt lake city,

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*.

Categories: Fitness, Nutrition, Personal Training, Physical Therapy,
Tags: adrienne jones, alan bluthe, brent cook, city creek gym, deseret news, downtown salt lake city gyms, fitness, fitness articles, fitness center in city creek, gpp, greg marshall, gym contracts, keelee kap, month to month gyms, neil anderson, personal trainers downtown, Personal Training, phil despain, rip 60, salt lake city gyms, salt lake city personal training, salt lake magazine, salt lake tribune, slc gyms, studio 5, tamara watt, tghs, the gym at city creek, the gym at city creek personal training, weight loss salt lake city,

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.

Proteins

Boneless, Skinless Chicken Breast

Tuna (water packed)

Fish (salmon) – 1-2 times per week

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

Shrimp

Scallops

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

Venison

Buffalo

Ostrich

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

COMPLEX CARBS

Oatmeal (Old Fashioned or Quick Oats)

Sweet Potatoes

Yams

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)

Broccoli

Asparagus

String Beans

Spinach

Bell Peppers

Brussels Sprouts

Cauliflower

Cabbage

Celery

Cucumber

Eggplant

Green or Red Pepper

Green beans

Onions

Pumpkin

Garlic

Tomatoes

Zucchini

Mushrooms

FRUIT

bananas  *in moderation and not recommended in a contest diet

apples

grapefruit

peaches

strawberries

blueberries

raspberries

lemons

limes

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

Natural Style Peanut Butter

Olive Oil or Safflower Oil

Nuts (peanuts, almonds

Flaxseed Oil

Fish oil

CONDIMENTS & SPICES

Diet Soda

Crystal Light

Fat Free Mayonnaise

Reduced Sodium Soy Sauce

Reduced Sodium Teriyaki Sauce

Balsamic Vinegar

Salsa

Hot Peppers and Hot Sauce

Chili powder

Mrs. Dash

Steak Sauce

Sugar Free Maple Syrup

Chili Paste

Mustard

Extracts (vanilla, almond, etc )

Low Sodium beef or chicken broth

Plain or reduced sodium tomatoes sauce, puree, paste)

Categories: Fitness, Nutrition, Personal Training, Physical Therapy,
Tags: adrienne jones, alan bluthe, brent cook, city creek gym, deseret news, downtown salt lake city gyms, fitness, fitness articles, fitness center in city creek, gpp, greg marshall, gym contracts, keelee kap, month to month gyms, neil anderson, personal trainers downtown, Personal Training, phil despain, rip 60, salt lake city gyms, salt lake city personal training, salt lake magazine, salt lake tribune, slc gyms, studio 5, tamara watt, tghs, the gym at city creek, the gym at city creek personal training, weight loss salt lake city,