Tuesday, September 16, 2014

Issue 55! Workout Partners and Motivation!

Melissa's tip of the week is designed to help you and your family to live happier, healthier lives through good food and exercise.
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Have you ever considered a workout partner?

What about using your exercise as a way to bond with your partner, best buddy, or one of your kids?

As a trainer, it's my job to motivate my clients to exercise, but I know (and you do too) that if you don't work out in between our sessions, it's not going to work nearly as well.  In order to increase your fitness level, consistency is KEY to your success.  So as I sit here and contemplate how to motivate you all to work to your best potential, it occurred to me that a partner workout might be an option.

Maybe you start with a program designed by a trainer (like me), and then you work out together to achieve your fitness goals together.  I have worked with mothers and daughters, sons and dads, best friends, and spouses, and I think it's great to have that extra motivation and comraderie to keep you going!  When one person doesn't feel like working out, the other can help to motivate and encourage.

Small group training can help to fit that bill, as well.  I've had this happen several times over the past 10 years--the group gets close, friendships develop, and it's so good to come in to a club where you not only know the other members, but also work out with them on a regular basis.  In between team workouts, you can then meet a couple of your friends for those extra workouts!
This week begins the new session of Small Group Training!  Wednesday at 9am, we will have a group starting in the main fitness center, and finishing each session in the Performance training center.  Saturday's group will be at 11:30, and we will meet in the Performance training center.  Both of these groups are focused on generally increasing fitness level, weight management, and working around known injuries, while preventing any new ones!

TRX Yoga...I'm not quite sure if this will run, yet...I need to check the roster!  It sounds like it might make its debut, though!  Focused on form, increasing strength, body awareness and breathing, we will go through basic yoga poses using the TRX as our main prop.
Melissa's Black Bean Brownies, Sugar Free, Gluten Free, Lower Carb
Minutes to Prepare: 20
Minutes to Cook: 30
Number of Servings: 16


  • 1 can Black Beans, drained and rinsed
    3 Tbsp Unsalted Butter, softened
    3/4 cup Egg Substitute (or 3 whole eggs)
    1 tsp Vanilla Extract
    1/2 cup Sugar Substitute (My fave is Stevia Baking mix, with erithritol)
  • 1/4 cup Dark Chocolate Cocoa (Hershey's Special Dark Cocoa)
    1 tsp Instant Coffee (Nescafé Instant Clasico)
    1/2 tsp Baking Powder
    1 pinch Salt


Preheat oven to 350°F. Pour drained and rinsed black beans onto clean paper towels and pat dry. Process black beans, until smooth. Combine egg, vanilla extract, butter, and processed black beans, mixing thoroughly. Add sugar substitute, cocoa, coffee, baking powder, and salt, and mix, until well combined and smooth. Fold in chopped chocolate chips. Pour into greased/lined 8" X 8" baking pan. Add additional chocolate chips and/or nuts, if desired. Bake for 30 minutes or until toothpick inserted in center of pan comes out clean. Turn oven off and let cool in oven w/door cracked for 5-7 minutes. Place on rack, until cooled. Cut into 16 brownies (2" X 2"). Place cooled and cut brownies in refrigerator for up to 12 hours. Refrigerating the brownies diminishes the bean flavor and enhances the chocolate flavor. After refrigerating, store at room temperature in sealed container. Best served at room temperature or slightly warm.

Serving Size: Makes 16 brownies (2" X 2").
Nutritional Info
  • Servings Per Recipe: 16
  • Amount Per Serving
  • Calories: 52.1
  • Total Fat: 3.1 g
  • Cholesterol: 5.9 mg
  • Sodium: 170.2 mg
  • Total Carbs: 5.6 g
  • Dietary Fiber: 1.9 g
  • Protein: 2.4 g

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