24 Wonton Wrappers
1 Cup of Fat Free Cottage Cheese
1 Package of Sugar Free Cheesecake flavored pudding mix
1/2 Cup Blueberries
Directions: Press 24 wonton wrappers into mini muffin pans and bake at 350 degrees until wrappers are slightly browned. Remove from oven and cool wrappers. Purate cottage cheese in blender or food processor, add package of sugar free pudding mix, and stir together. Once wrappers are cooled, fill cottage cheese/pudding mixture into wrappers and top with fresh berry! SO YUMMY!! Tastes just like cheesecake!
Serves: 6 (4 per serving)
Total Calories: 125 Carb=25g Prot=5.9g Fat=0.31g
Tiffany’s Tip: This is a terrific party appetizer! The filling also works great as a snack on Quaker Caramel Rice Cakes, and is a terrific way to get in your protein!!! Give it a try….you will love this!
Mel began at Ellipse more than a year ago. Her courage led her to our AMP’D boot camp. She quickly convinced her husband to join in the fun. As you can see, it was worth the time and effort.
Congratulations to Ellipse Members Tony and Mel. Training you continues to be a pleasure as we watch you lead your family and community towards health and wellness. Thank you for your example of dedication and perseverance.
“It is not the mountain that makes you stumble. It is the pebble.” It’s all about the first couple of steps. Be brave. YOU can do it.
I’ve been in the fitness business for 10 years and was an avid exercise nut for many years before I made health and wellness my professional and personal life choice. I remember the leg warmers and sweatbands of the 1980’s (and have even dressed in my “aerobics” best for a recent Halloween party!), step, hi/low, freestyle, memorized choreography and doing my hair and makeup before I went to class… Viva Olivia
A Positive Evolution: It’s exciting and amazing to see how fitness programming and the industry have evolved. We want better results in less time in a cost effective way. A large part of the United States population continues to age while wanting to stay fit. Kids are participating at a higher level and specializing in one sport at a young age. How is the fitness industry answering the call for change?
Time Conscious Workouts: Shorter yet higher-intensity workouts will be more appealing to those with busy schedules because they can reap significant fitness rewards with relatively minimal time investment. Boot camp and circuit training will continue to be popular. Both are a great way to burn a large number of calories while improving your strength!
Functional Training: This is a trend toward using strength training to improve balance and ease of daily living. Functional training workouts will increase in variety, including popular suspension training tools such as TRX. The portability and time-efficiency of these workouts will appeal to people looking to stay fit at home, the office, the gym or while traveling.
Older Population: Programming for aging adults will remain a strong trend next year. This group recognizes the benefits they receive from regular exercise participation, including lowering blood pressure and cholesterol to maintaining one’s functional independence and overall wellbeing.
Kids: Student athletes are incorporating training into their off-season in order to stay in top shape for their sport of choice.
I’m excited about the trends in the industry. We are meeting the needs of a broad group of people, not just specializing in one target market. Health and fitness is a lifestyle choice!
Hi Everyone, I made these delicious muffins this morning and served it with a cup of cottage cheese and fresh fruit! They are very moist because of the applesauce and a great way to get a fulfilling carbohydrate to give you tons of energy!
1 Cup Oatmeal
1/2 Cup Egg Beaters
1 Cup Unsweetened applesauce
1 Tsp. Baking Soda
Mix all ingredients together and pour into six muffin cups. Bake at 350 for 20 minutes. Also add a little flavoring of your choice such as vanilla. They should be completely cool before removing from the muffin cups.
Serves: 3 (2 Muffins/serving)
Total Calories: 152 Carb=27g Prot=8.2g Fat=1.6g
Tiffany’s Tip: If you want to add a little dab of sugar free jam to to the muffin, it would be a great addition, verses smearing it with butter!
You can’t stop what you are doing to smell the roses, plan a healthy dinner, cook, exercise, etc. You are “way too busy for that.” Who will get the kids where they need to be, pay bills, cut the grass, put away the laundry. No one else is going to do it. Right? Of course they are not going to do it. You are absolutely correct. There are two key elements, or secrets even, to getting others to do more work so you don’t have to do it all. No one will do any work to help you unless YOU ASK THEM to do it. Want to know the other secret to getting those around you to work harder? Shhh…don’t tell anyone…ready? YOU HAVE TO STOP DOING IT! If you always do it, why would anyone else EVER do it? They don’t care how much you gripe and moan so long as it gets done.
Chances are you are doing work that is not yours to do. You are probably running yourself ragged so that your kids can play video games or watch tv “until it’s time to go.” You are most likely getting everything ready for everything so all anyone else has to do is pick up their fork or their car keys. What is that doing to your nutrition, fitness, stress levels, marriage, and overall wellness? What is it doing to those around you? You’re not really helping anyone.
A good business owner knows that training your staff must happen on a regular basis. It increases productivity, morale, and personal satisfaction. A good fitness instructor/trainer knows that training your body must happen on a regular basis as well. Working particular groups of muscles while others rest, repair, and gain strength. Don’t these traits apply to all individuals no matter their line of work, birth order, or marital status?
If you didn’t know it before, you know it now. Practice it. Train others. Set that example. We are all required to teach and share what we learn. It will increase your productivity, morale, personal satisfaction, and wellness.
