Lift Training Studios
Fit, Lean, Healthy, Happy…and the "Trials and Tribulations" of getting there and staying there.

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“Fit Body Boot Camp is no joke, it’s the real deal!!! It has been such a
positive influence on my life. I have so much energy now and actually look
forward to working out! The workouts are always changing and always
challenging and the results are BIG! In just a few weeks I began to to notice
more defined abs and toner arms and legs! The instructor is
energetic, fun, and encouraging! Simply- I love it!”

BTW…mother of 3!

I can’t thank Sam and Harold, LIFT Training Studios, enough for opening up a
boot camp at a time that I could attend…5:45am. Plenty of people
think I’m crazy getting up that early, but let me just say when I
finish that class I feel energized and ready to start my day! PLUS
there are NO excuses that early in the morning Sam and Mark have
worked me hard in order for me to achieve my goals – lose weight, tone
up my body, fit into my clothes better and feel good about myself! I
felt like a million bucks in that bikini and I don’t even like wearing
bikinis!!! This picture will be my incentive to keep up the hard work.
“Sweating like a pig” and staying away from the sweets, that I always
crave, to get my arms looking sexy, legs sleek and toned and my abs
lookin’ like a 6 pack will be well worth it!
Thanks for everything!

www.LouisianaFitBodyBootCamp.com

In our over-load information society, we have been told many conflicting
facts about proteins, carbohydrates and fats, but one area that
has not been misunderstood is SUGAR. By now, we should all know
the answer to the question, How much sugar am I allowed in one
day? The answer is zero. There is no recommended daily allowance
for sugar. Most of you are probably saying right now, “Sure, no
sugar”. We are not saying you cannot have sugar, but there is no
such thing as a recommended allowance for sugar. Sugar is a refined
product that is made by man and put into many items we eat everyday.
You, the public, have been fooled by the word “sugar” thinking our
bodies need sugar for survival. Our bodies need glucose for survival
and it usually is found present in our bloodstream. Many of our foods,
such as fruits, vegetables and rice are converted into glucose. The
body uses glucose for energy and it is metabolized to produce
warmth. Unfortunately, many manufacturers have combined all carbohydrates
on food labels into one category- whether refined or
not. Many products are separating out the sugar grams on the label.
Be aware of a product that has a total of 25 grams of carbohydrates
and 20 grams of it are sugar. This product is mostly all sugar and is not a very healthy food.
(anything in moderation is still a good philosophy).
Here are words used to describe sugar in the ingredients on a food label are:
Lactose- sugar from milk. “Lactose intolerance” – caused by the sugar in the milk.
-Maltose – sugar from malt
-Fructose- sugar from fruit
-Dextrose- sugar from starch “corn sugar”
- Sucrose – refined sugar from sugar cane or beats
The refined product of sugar cane “sucrose” can be very addictive. The more our body has, the more it
wants. If you raise your children limiting their sugar intake, you will be surprised how they do not crave
sugar like other kids. As a matter of fact, they will taste the sugar in certain products and say the food is
too sweet.
The bottom line is that sugar can be detrimental to your health. Many people have developed diabetes,
cancer and skin problems due to long term overdoses of sugar. Due to many hours lapsing between
meals and insulin levels dropping, your body begins to crave the nourishment, and usually sugar or
“sucrose” is the outcome. Next time you get a craving and your first thought is sugar – remember this article,
drink a big glass of water and reach for something healthy!

LINDA LOSES 15 LBS IN 4 WEEKS! Is it a miracle, maybe, one produced by the most Elite Personal Trainers on the North Shore. Join FIT BODY BOOT CAMP and  YOU TOO can be apart of the BIGGEST Fat Loss REVOLUTION in MANDEVILLE, LA!

4 servings

Active Time: 40 minutes

Total Time: 40 minutes

Ingredients (Find it at Rouse’s)

• 6 ounces Eden Organic Quinoa Pasta
• 1/3 cup Buckwheat flour, divided
• 2 cups reduced-sodium Kitchen Basics chicken broth
• 1/2 teaspoon  sea salt, divided
• 1/4 teaspoon freshly ground pepper
• 4 chicken cutlets, (3/4-1 pound total), trimmed &butterfly
• 3 teaspoons extra-virgin olive oil, divided
• 1 10-ounce package mushrooms, sliced
• 3 large cloves garlic, minced
• 1/2 cup white wine
• 2 tablespoons lemon juice
• 1/4 cup chopped fresh parsley
• 2 tablespoons capers, rinsed (optional)

Preparation

1. Bring a large pot of water to a boil. Add pasta and cook until just tender, 4 to 6 minutes or according to package directions. Drain and rinse.
2. Meanwhile, whisk 5 teaspoons flour and broth in a small bowl until smooth. Place the remaining flour in a shallow dish. Season chicken with 1/4 teaspoon salt and pepper and dredge both sides in the flour. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the chicken and cook until browned and no longer pink in the middle, 2 to 3 minutes per side. Transfer to a plate; cover and keep warm.
3. Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add mushrooms and cook, stirring, until they release their juices and begin to brown, about 5 minutes. Transfer to a plate. Add garlic and wine to the pan and cook until reduced by half, 1 to 2 minutes. Stir in the reserved broth-flour mixture, lemon juice and the remaining 1/4 teaspoon salt. Bring to a simmer and cook, stirring, until the sauce is thickened, about 5 minutes.
4. Stir in parsley, capers and the reserved mushrooms. Measure out 1/2 cup of the mushroom sauce. Toss the pasta in the pan with the remaining sauce. Serve the pasta topped with the chicken and the reserved sauce.

Nutrition

Per serving: 397 calories; 9 g fat (3 g sat, 3 g mono); 54 mg cholesterol; 45 g carbohydrates; 28 g protein; 5 g fiber; 544 mg sodium; 609 mg potassium.

Nutrition Bonus: Selenium (37% daily value), Vitamin C (18% dv), Potassium (17% dv), Iron (16% dv).

3 Carbohydrate Serving

Exchanges: 2 1/2 starch, 1/2 vegetable, 3 1/2 lean meat