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You are what you eat....  
That saying is very powerful.  Even though you may be exercising, you will not see your hard work such as definition of your muscles and weight loss, unless you are eating clean.  Also, your body will not run efficiently if it is not fueled with good healthy foods.  
Oat Bran French Toast
1c. nonfat milk
1/3 cup honey or maple syrup
2 egg whites or egg substitute
1 cup oat flour
1 tablespoon baking powder
1 tablespoon cinnamon
6 slices of whole wheat bread
Combine milk, honey and egg whites, mix until blended.  Combine oat flour, baking powder and cinnamon, add to milk mixture and mix well.  Dip bread in mixture and cook on a nonstick griddle or pan until golden brown on both sides.  Serve with syrup. makes 6 servings. 
calories per serving - 210, total fat - 2g, carbohydrates - 43 g, protein - 7 g and dietary fiber - 4 g. 

Cinnamon Peanut Butter Pancake
1/3 cup old fashioned oat meal
4 egg whites
1 tablespoon natural peanut butter
1 teaspoon cinnamon
Stevia to taste
Combine ingredients and mix for about a minute.  Lightly spray skillet with cooking spray.  Pour batter and cook on medium heat until pancake firms, then flip and cook the other side.  makes 2 servings.
calories - 220, fat - 1 g, carbohydrates - 11 g, protein - 36 g and  fiber - 2 g

Snack Wrap
1 8" whole wheat tortilla
2 tablespoons natural peanut butter
1 tablespoon slivered almonds (or other nuts)
1 medium banana
1 teaspoon honey
Lay tortilla on plate, spread evenly with nut butter and top with almonds and banana slices.  Drizzle with honey over the top, roll up the tortilla and cut in half to serve.
makes 2 servings.
caloires - 230, carbohydrates - 30 g, protein - 7 g and fiber - 5 g 
RECIPES
EMAIL US IF YOU HAVE A  FAVORITE HEALTHY RECIPE YOU WOULD LIKE TO SHARE AND WE'LL POST IT
See some below
This page was last updated: February 1, 2010
Remember to drink your milk.........
Studies have shown that people who get 5,000 units of vitamin D a day rarely get sick.  During the winter is when people usually get sick due to their levels of vitamin D dropping to about 1/3 of what they are in the summer.    So arm yourself this winter and make sure to get enough vitamin D in your diet.
We offer:
·Individual Personal Training
·Buddy Training
.Modern Exercise Equipment
·Sport Specific Training
·Customized Fitness Programs
·Nutritional Advice
.Home Fitness Fiesta Parties for women
.Boot camps

Apparel available for purchase.
Call or email for more information. 
Some apparel items pictured below


Personal Training Prices:
All sessions are 1 hour long
Single Session:   $35.00 (each)



Buddy Training Session:   $48.00
($24.00 each)


Individual Packages:

6 Package Deal:   $204.00



12 Package Deal:   $384.00



20 Package Deal:   $600.00



Buddy Training Packages:

6 Package Deal:   $264.00 ($132.00 each)



12 Package Deal:   $456.00 ($228.00 each)



Program Prices:

Boot Camp 6 sessions :   $48.00

For Saturdays - Time is 7 - 8 am
will be held outside at Seyller Park in Hampshire
For Mondays Time is 6 - 7 pm
Bootcamps will be held indoors during the winter months.
Camps will be ongoing throughout the year. 

Packages & Pricing
  S.A.Q and Conditioning programs for all sports
Call for more information.
For more information on booking your own private boot camp please contact us by email or phone.  We can do a variety of  boot camps.  How about one for your bridesmaids standing up in your wedding so all the girls can get in shape to make sure they fit in their dresses.  Or moms with kids, how about a moms morning out with other moms while the kids are in school.  Another option is to maybe pair it up with a health food or spa party.  Just about any gathering or party you would like to add a fun work out to.