Melissa's Tip of the Week is designed to help you and your family to live happier, healthier lives. View this email in your browser I know some of you don't need  to lose weight.  But some of you are struggling. For those of you that are struggling, we have a program starting up called The Weight Loss Challenge.  Teams are forming now, and I have two in the making so far.  The program starts 1/16/15, and goes through 3/1/15.  Cash prizes are given for top team and individuals, along with the satisfaction you will gain from losing!  Here's what you get for **$50 (members), or $150 (nonmembers): 6 week fat-burning training plan designed by your training coach Access to a registered dietitian Unlimited group exercise classes (all clubs, 250+ per week) Beginner tennis lessons Motivational emails from your trainer (3 a week!) Wellness system and journaling book Recipes, tips, and motivation Long sleeve dri-fit t-shirt Weekly specials and coupons Team consultation at kickoff party Private (15 minute) consultation with your trainer Exclusive VIP classes for program participants only! High energy motivation and support so you can get to the finish line! Of course, weight loss, and a chance to win $$ ($1500 top team prize)! Altogether, the package is worth over $400!  Come on guys, if this is your struggle, isn't it time you took care of this once and for all? **Early registration is 11/28-1/12.  1/13-1/16 the price does go up to $75/$175, so REGISTER EARLY!! This is your time to make your New Year's Resolution come true! Want to look and feel better?  The time is NOW.  What are you waiting for?  Consistency is the key to your success, and getting the tools to help you be consistent is my goal.  One of the best tools you can have is a food diary.  Writing everything you eat helps to keep you on track, steering you toward foods that are more nutritionally dense, but lower in calories.  I know whenever I write my food down, I steer clear of the items I wouldn't want to put down.  Also, I like to eat! Like many of you, I want to feel satisfied.  This means I need to maximize those fruits and veggies, and minimize empty calorie snacks and sugary treats.  My favorite free online source for food logging is www.myfitnesspal.com.  Try it out! Ingredients (serves 2 as a meal): 1 large acorn squash 1 tbsp olive oil Sea salt & pepper to taste 1 cup quinoa 1/2 yellow onion 2 cloves garlic, chopped 1/2 cup chopped mushrooms (any variety) 1/2 package organic tempeh OR 1/2 cup chickpeas (your choice) 1/2 cup chopped fresh basil 1/3 cup raisins 1/3 cup pine nuts (substitute options: pumpkin seeds or sunflower seeds) A few splashes of tamari (wheat-free soy sauce) A sprinkle of cayenne A sprinkling of sage on top Pre-heat oven to 400. Cut your acorn squash in half length-wise and scoop out the seeds. Brush the squash with olive oil and sprinkle with salt and pepper. Place in a lightly oiled baking dish and pop into the oven. Bake for 1 hour. While squash is baking, prepare the stuffing! Cook quinoa. Add onions, mushrooms, garlic and tempeh or chickpeas to a pan with either a tiny bit of oil or just a little water and a few splashes of tamari, and a sprinkling of cayenne. Cook until onions are translucent & all ingredients are starting to brown up a bit. Add cooked quinoa to onion mixture in pan and mix thoroughly. Remove from heat and put into a large bowl.Add raisins, basil and pine nuts to the quinoa mixture and stir well.After 45 minutes, remove the squash from the oven and stuff with the stuffing. Cook another 15 minutes with stuffing inside. When squash is very soft when pierced with a fork, and starts to turn a little golden brown around the edges, you’re ready to eat! Top with sage. Option - if you eat cheese, you could add a little bit of goat cheese to the top. When you eat, make sure to get some squash in each forkful (just the inside, yellow part). Oh, and you WILL have extra stuffing. Not a bad thing.  Copyright © 2015 Elite Sports Club, River Glen, All rights reserved. You are receiving this email because you opted in, either by training with me, or attending classes at one of the clubs where I teach. I send fitness tips only to those who opt in or request continued contact. Our mailing address is: Elite Sports Club, River Glen 2001 W Good Hope Rd, Glendale, WI Milwaukee, WI 53209 Add us to your address book unsubscribe from this list    update subscription preferences