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Functional Aging
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Your Personal Best Training Studio
4102-E South Staples
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com
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  1. Fall into Fitness 6-Week Challenge

    September 25 - November 4
    Reach Your Goals & Win!

    Every summer you think, "This is the year I'm going to get back in shape and feel confident moving better, feeling better and looking better." And, yet, here we are...it's the end of summer and well, you didn't quite get there.

    No worries. We've got you covered. With the kids or grandkids back in school and the summer road trips at an end, NOW is the time to refocus back on you.

    And, what better way than to join a community that has proven to help others make great changes to their health?

    The Your Personal Best (YPB) Fall into Fitness Challenge will get you moving better, feeling better, and looking better in just six weeks.

    The 6-Week Challenge is a personal training program scientifically designed to bust your distaste for exercise while revolutionizing how you move, how you eat and how you feel on every level.

    Commit to an active, enjoyable Fall with these 3 EASY steps to getting STRONGER, FITTER & HEALTHIER than you've been in years.

    STEP 1

    Set Specific, Relevant and Attainable Goals

    We will help you set specific, relevant and attainable goals with a deadline, which will give you laser-like focus to reach your goals and keep you motivated by the remarkable progress you make.

    We'll also help you figure out your Big WHY so that you align your reasons for staying physically active with what matters to you. Your Big WHY will keep you motivated better than pithy quotes.

    STEP 2

    Commit to 3 Training Sessions a Week

    We specialize in small group personal training (3-6 clients maximum). You get expert and individualized attention from a Certified Personal Trainer and Functional Aging Specialist, while enjoying the camaraderie of other women and men just like you.

    Functional fitness training is scientifically designed to bust your distaste for exercise while revolutionizing how you move, how you eat and how you feel on every level.

    STEP 3

    Follow Our Simple & Customizable Nutrition Plan

    Who says healthy eating has to be confusing or tasteless?

    These meals can be prepped in just minutes, they are convenient, easy to make, affordable and will prove to you that healthy eating can be delicious as well as nutritious. In addition to losing a few pounds, you'll really start to feel better and have much more energy.

    Fall into Fitness Challenge
    100% Satisfaction Guaranteed or Your Money Back


    What Makes this Program So Different?

    We know what you are thinking right now...

    "What makes the Fall into Fitness Challenge different than all of the other fitness noise that is showing up in my Facebook feeds and email inbox especially now that it's Fall?"

    And frankly, that is a great question to be asking...

    Beside the fact that we're quite often color coordinated...the bottom line is that we are the only training facility in Corpus Christi that specializes exclusively in training boomers and seniors for aging actively. We will work you hard without hurting you; we will challenge all aspects of functional ability (things you do in every day life); we will keep you challenged as you progressively get more fit and stronger.

    Not to mention we provide a fun and supportive environment that will help ease some of the nerves and intimidation that come from trying something new.

    Many of my clients say that this is the longest they have ever stuck with a fitness program. Clearly, what we are doing works!

    Hi, I’m Lisa Grace Wright, owner of Your Personal Best Training Studio. With almost 20 years of experience, my staff and I are a passionate team of fitness professionals committed to working together, and focusing our knowledge, expertise and innovation on each individual client so they may attain their best years yet. Because we made the additional investment of becoming Functional Aging Specialists, my staff and I are among the most elite authority experts on aging and fitness in all of South Texas.

    It's my mission to help people just like you who want to start an exercise program specifically designed for people over 50 so they can have more energy, feel better and live a more active life.

    Since we put so much emphasis on coaching you through the process with the support and accountability you've been missing in the past, it is nearly impossible for you to fail.

    All you need to do is commit to the next 6 weeks, take action on what we teach you, and by the end of this program you won't even recognize yourself...

    ...YES, it's really that easy!


    What's included with the 6-Week Challenge?

    • Three 30-minute Personalized Small Group Training Sessions per Week - for 6 weeks. With only 3-6 clients in a group and many session times to choose from, it's easy to make the time for your workouts.
    • Full Access to our Training Studio with no additional membership fees. 
    • Goal Setting Consultation to make sure your program matches your goals.
    • Pre & Post Fitness Assessment to identify any mobility or stability issues that we need to address and prevent injuries.
    • Nutritional Guide and Recipes to help you on the road to eating well and getting healthy.
    • Online Coaching App to hold you accountable to eating right. It's like having us in your back pocket.
    • Support & Accountability from the YPB Team that will help you keep the motivation you will need to make this program a success.
    • Copy of my book Your Personal Best: The Expert Guide on Aging and Fitness

    Fall into Fitness Challenge
    100% Satisfaction Guaranteed or Your Money Back

    Just take a look at what people are saying about us...

    “By far, the effectiveness of the 30 minute training sessions at YPB is top on my list. It amazes me how 3 little exercises for 30 seconds each x 3 sets with cardio in between can have such massive results.” ~Amy S., 52

    “I wasn’t sure how I would feel about the whole competition thing and weekly weigh-ins. Turns out it was just what I needed to begin losing the weight." ~Janine C., 56

    Okay, so what's the price?

    Normally, if you were to train with us 3-times a week for 6 weeks, you would be paying around $338. However, since this is our special Fall into Fitness 6-Week Challenge and we are set on getting you into amazing shape, we are going to give you a special deal...

    The Fall into Fitness 6-Week Challenge is only $225

    Really... how much is staying strong so you can play with your grandkids, enjoy a round of golf or tennis, volunteer for your favorite charity, travel, explore, and do all the things on your bucket list worth to you?

    How much is having your clothes fit comfortably, fewer aches and pains, better sleep, improved balance, and vibrancy and vitality worth to you?

    Probably more than $5.36 a day for the 42 days - right? Then what are you waiting for?

    It only takes 3 days a week for 30 mins to get stronger and fitter... and even lose those extra pounds.

    And, if you don't get any results from our program - YOU DON'T PAY A DIME! That's right... this program comes with a risk-free guarantee. That is how confident I am that you will absolutely LOVE our Fall into Fitness Challenge. 🙂


    Fall into Fitness Challenge
    100% Satisfaction Guaranteed or Your Money Back

    Limited to the first 10 action takers!


    Frequently Asked Questions

    When does YPB meet?

    Our groups meet Monday-Saturday for 30 min sessions.

    Why 30 min sessions?

    The great thing about our workouts is that you don’t have to worry about it.  You come in, workout, and you’re done!  Very effective, not time consuming and you will continue to burn calories even after you’re done working out.

    Why exercise in a small group?

    Social benefits, cheaper for the clients, makes it fun and interesting, motivation, accountability, friendship..

    In large groups you get lost in the crowd and do not get individualized attention.

    Keeping the groups small allow us to address your individual needs, conditions and goals.  So when we perform an exercise the YPB trainer will tell you the best way for you to do an exercise which might be different than how others in the group are doing the exercise.

    What kind of results should I expect?

    You should very quickly start to feel more energetic, stronger and more confident.  We base our results on what our clients tell us is improving in their lives.  This might mean climbing stairs easier, playing better golf (without getting as tired), being able to get down on the floor and play with the grandchildren, working in the yard harder and longer…you know, what activities and tasks matter most to you. Those are the things that you should expect to start improving.  Plus, you should be able to do all of the things you like to do with less pain and discomfort.

    Will I lose weight?

    Weight loss is not the focus of this program.  We are not trying to get you back into your “skinny jeans” or give you “six pack abs” but we provide you with the tools so that you can lose weight.  In fact, if you are overweight and want to lose some weight then we will help you do so.

    Can I do YPB if I have health conditions?

    If you have health conditions then you NEED to do YPB.  Proper exercise is the number one recommendation for almost all chronic diseases and conditions like osteoarthritis and hypertension.  We will help you exercise safely and will individualize the exercises for you based on any pre-existing conditions.

    How is YPB different than other gyms or fitness programs?

    It is hard to fully describe how different YPB is compared to other gyms.  The unique small group training environment; the evidence based approach to improving your physical abilities as you get older; the certified Functional Aging Specialists; the positive aging atmosphere; the knowledge and skills to be able to accommodate any current concerns you have while providing a safe and effective training routine that will get you better; the ability to radically alter your aging trajectory; the complete focus on the needs, concerns and goals of the mature adult;….All of this is really difficult to capture in words.  There really is nothing like it anywhere.


    Don't Endure another Fall Of Low Energy, Aches & Pains, and Chronic Illness When Everyone Else is out Enjoying Themselves!

    Imagine that six weeks from now you could be more energetic, stronger, and confident than you have been in years or you can continue to struggle with your lack of vitality...constantly frustrated with the way you move and feel!

    100% Risk-Free Guarantee!

    Take action today with absolute certainty that you have zero risk on your part.
    If you simply don’t love our training programs for any reason, we will refund your money. This means there is absolutely no risk for you because once you try it we know you will like it.

    No questions. No hassle. No hard feelings. No excuses.

  2. Citrus Slaw

    Citrus SlawHere’s a refreshing Citrus Slaw that pairs perfectly with whatever you’ve got sizzling on the grill! Fresh orange and lime juices give this side a tangy kick.

    Too often slaws are overloaded with creamy dressing that contains more fat and calories than is really necessary. This recipe provides the colorful flavor that you love in a slaw without any extra fat or calories to weigh you down. Enjoy!

    Courtesy of RealHealthyRecipes.com

    Servings: 6

    Here’s what you need

    For the Slaw

    • 1 small head green cabbage, thinly sliced
    • ½ small head purple cabbage, thinly sliced
    • 1 cup of cilantro, chopped

    For the Citrus Dressing

    • 3 Tablespoons orange juice
    • 2 Tablespoons lime juice
    • 1 Tablespoon olive oil
    • 1 Tablespoon apple cider vinegar
    • ¼ teaspoon sea salt
    • ⅛ teaspoon pepper
    • pinch of ground cayenne
    • In a large bowl combine the green and purple cabbage with the cilantro.
    • In a small bowl whisk the dressing ingredients.
    • Pour the citrus dressing over top of the slaw just before serving and toss to combine. Enjoy!

    Instructions

    1. In a large bowl combine the green and purple cabbage with the cilantro.
    2. In a small bowl whisk the dressing ingredients.
    3. Pour the citrus dressing over top of the slaw just before serving and toss to combine. Enjoy!

    Nutritional Analysis

    56 calories, 2g fat, 8g carbohydrate, 4g sugar, 100mg sodium, 4g fiber, and 2g protein.

  3. 31 Flavors of Protein Shakes

    Protein is an essential macronutrient for building lean muscle mass and so there’s no disputing the fact that protein shakes are an important tool for fitness gains and fat loss.

    shakesNot only does a protein shake meal replacement take only a few minutes to prepare, it keeps you on point with your nutrition while making it easy to avoid unhealthy fast food alternatives for a quick meal. However, blending up the same combination of protein powder, ice and water sure does get boring.

    The following 31 Flavors of Protein Shakes will destroy your protein shake boredom once and for all! For each of the recipes below simply combine the ingredients in a blender and blend until smooth. Add extra water, milk or ice as needed to create your desired consistency. Serve immediately and enjoy!

    Oatmeal Shake

    • ¼ cup dry oats
    • 2 scoops vanilla protein powder
    • ½ teaspoon ground cinnamon
    • 1 teaspoon pure maple syrup
    • 1 ½ cups water or milk
    • handful of ice cubes

    Banana Nut Shake

    • 10 almonds
    • ½ banana
    • 1 cup milk or water
    • 1 scoop vanilla protein powder
    • handful of ice cubes

    Vanilla Coffee Shake

    • ½ cup vanilla almond milk
    • ½ cup cold brewed black coffee
    • 2 scoops vanilla protein powder
    • liquid stevia to taste
    • handful of ice cubes

    Café Mocha Shake

    • ½ cup milk
    • ½ cup cold brew black coffee
    • 2 scoops chocolate protein powder
    • 1 teaspoon unsweetened cocoa powder
    • liquid stevia to taste
    • handful of ice cubes

    Sunny Morning Shake

    • 1 seedless, peeled orange
    • 1 cup milk
    • 2 scoops unflavored protein powder
    • handful of ice cubes

    Orange Creamsicle Shake

    • ½ frozen banana
    • ½ cup vanilla Greek yogurt
    • 1 cup fresh squeezed orange juice
    • 2 scoops vanilla protein powder
    • handful of ice cubes

    Thin Mint Shake

    • ½ frozen banana
    • 1 cup milk or water
    • 2 scoops chocolate protein powder
    • 1 teaspoon unsweetened cocoa powder
    • ¼ teaspoon peppermint extract
    • 4 fresh mint leaves (optional)

    Bright Berry Shake

    • 1 ½ cups water or milk
    • 2 scoops vanilla protein powder
    • 8 raspberries
    • 4 strawberries
    • 12 blueberries
    • handful of ice cubes

    Strawberry Vanilla Shake

    • 1 ½ cups water or milk
    • 2 scoops vanilla protein powder
    • 1 handful of ice cubes
    • 1 teaspoon vanilla extract
    • ½ frozen banana
    • 3 frozen strawberries

    Raspberry Cheesecake Shake

    • 1 ½ cups water or milk
    • 2 scoops vanilla protein powder
    • 15 frozen raspberries
    • 2 Tablespoons low-fat sour cream
    • liquid stevia to taste

    Peanut Butter Cup Shake

    • 1 cup water or milk
    • 2 scoops chocolate protein powder
    • 1 teaspoon unsweetened cocoa powder
    • 1 Tablespoon creamy peanut butter
    • handful of ice cubes

    Creamy Chocolate Shake

    • 1 cup water or milk
    • 2 scoops chocolate protein powder
    • 1 teaspoon unsweetened cocoa powder
    • 2 Tablespoons low-fat sour cream
    • liquid stevia to taste

    Papaya Ginger Mint Shake

    • ½ cup fresh chopped papaya
    • ½ teaspoon fresh minced ginger
    • 4 fresh mint leaves
    • 1 cup water or milk
    • 2 scoops vanilla protein powder
    • handful of ice cubes
    • drizzle of honey to taste

    Blueberry Mango Shake

    • ½ cup fresh or frozen chopped mango
    • 1 cup water or milk
    • ¼ cup plain Greek yogurt
    • 2 scoops vanilla protein powder
    • ¼ cup fresh or frozen blueberries

    Spinach, Kiwi and Chia Seed Shake

    • 1 ½ cups water or milk
    • 1 cup packed spinach
    • 2 scoops vanilla protein powder
    • 1 ripe kiwi, peeled and cut into chunks
    • 1 Tablespoon chia seeds
    • handful of ice cubes

    Oatmeal Cookie Shake

    • ¼ cup dry oats
    • 1 ½ cups water or milk
    • 2 scoops vanilla protein powder
    • ½ frozen banana, peeled and chopped
    • 1 teaspoon honey
    • ½ teaspoon ground cinnamon
    • ½ teaspoon vanilla extract
    • pinch of ground ginger, nutmeg and salt

    Peanut Butter and Jelly Shake

    • ½ frozen banana
    • 1 cup milk or water
    • 2 Tablespoons creamy peanut butter
    • ½ cup frozen strawberries
    • 2 scoops vanilla protein powder
    • handful of ice cubes

    Vanilla Matcha Avocado Shake

    • 1 ½ cups milk or water
    • 2 scoops vanilla protein powder
    • ¼ teaspoon vanilla extract
    • ½ an avocado, pitted and peeled
    • 2 teaspoons matcha powder
    • 1 handful of spinach

    Cherry Almond Shake

    • 1 cup water or milk
    • 2 scoops vanilla protein powder
    • ½ cup frozen, pitted cherries
    • 2 Tablespoons almond butter
    • handful of ice cubes

    Honey Banana Shake

    • 1 ½ cups of water or milk
    • 1 frozen banana
    • ¼ cup plain Greek yogurt
    • 2 scoops vanilla protein powder
    • 1 teaspoon honey
    • sprinkle of ground nutmeg

    Carrot Cake Shake

    • 1 ½ cups water or milk
    • ¼ cup chopped walnuts
    • ¼ cup shredded carrots
    • 2 scoops vanilla protein powder
    • ¼ cup plain Greek yogurt
    • ¼ teaspoon ground cinnamon
    • pinch of ground nutmeg and ground ginger

    Key Lim Pie Shake

    • ½ cup vanilla Greek yogurt
    • 1 cup milk or water
    • 2 scoops vanilla protein powder
    • 1 Tablespoon lime juice
    • stevia to taste
    • handful of ice cubes

    Peach Oatmeal Shake

    • 1 ½ cups water or milk
    • 2 scoops vanilla protein powder
    • ¼ cup dry oats
    • 1 peach, pitted, peeled and chopped
    • handful of ice cubes
    • ½ frozen banana, peeled and chopped
    • stevia to taste

    Vanilla Chai Shake

    • 1 cup milk or water
    • 2 scoops vanilla protein powder
    • ¼ cup strong brewed, chilled tea
    • ¼ teaspoon vanilla extract
    • pinch of ground cinnamon, cloves and cardamom
    • handful of ice cubes
    • sprinkle of chia seeds

    Apple Pie a la Mode Shake

    • 1 cup water or milk
    • 1 apple, peeled, cored, and finely chopped
    • ¼ cup vanilla Greek yogurt
    • 1 Tablespoon apple butter
    • ½ teaspoon ground apple pie spice
    • 2 scoops vanilla protein powder
    • stevia to taste

    Cinnamon Roll Shake

    • 1 ½ cups water or milk
    • 2 scoops vanilla protein powder
    • ¼ teaspoon ground cinnamon
    • ½ cup vanilla Greek yogurt
    • ¼ cup dry oats
    • ½ banana, peeled

    Hawaiian Sunrise Shake

    • 1 cup milk or water
    • ½ banana
    • 2 scoops vanilla protein powder
    • ½ cup pineapple
    • ½ cup plain Greek yogurt
    • stevia to taste
    • handful of ice cubes

    Snickerdoodle Shake

    • 1 cup water or milk
    • 2 scoops vanilla protein powder
    • ½ banana
    • 1 Tablespoon creamy almond butter
    • ¼ teaspoon ground cinnamon
    • ¼ teaspoon vanilla extract

    Chocolate Chip Cookie Shake

    • 1 ½ cups milk or water
    • 2 scoops vanilla protein powder
    • ¼ cup dry oats
    • ¼ teaspoon vanilla extract
    • pinch of salt
    • ¼ teaspoon imitation butter flavor
    • handful of ice cubes
    • 1 Tablespoon mini chocolate chips
    • stevia to taste

    Chocolate Brownie Shake

    • 1 frozen banana, peeled and chopped
    • ¼ cup brewed coffee, chilled
    • ¾ cup milk
    • 2 scoops chocolate protein powder
    • 2 Tablespoons unsweetened cocoa powder
    • ¼ teaspoon vanilla extract
    • pinch of salt
    • 1 Tablespoon mini chocolate chips

    Pina Colada Shake

    • 1 frozen banana, peeled and chopped
    • ½ cup fresh pineapple, chopped
    • 1 cup coconut milk
    • 2 scoops vanilla protein powder
    • 1 Tablespoon shredded, unsweetened coconut

    There you go! 31 Flavors of Protein Shakes to keep you happily sipping those fitness friendly macronutrients needed to achieve your big transformation goal. Now your only protein shake dilemma is deciding which of these amazing shakes to try first!

    Remember that exercise is an essential component to achieving any fitness goal, so supplement your protein shake regimen with high intensity bouts of exercise. If you’re not yet one of my clients then let’s make today the special day. Call or email now to get started on the most effective fitness program you’ll ever join.

  4. 3 Ways to Avoid Overeating at Meals

    Sometimes those family celebrations are just amazing.

    And it’s not just the abundance of delicious food but also the people, the decorations, and the ambiance.

    It is way too easy (and common) to indulge on those days.

    But it doesn’t always stop there.

    Sometimes we overeat on regular days.  Or at regular meals.  Or All. The. Time.

    Here are three tips to avoid overeating at meals.

    (Psst, turn these into habits and ditch the willpower!)

    Tip #1: Start with some water

    Infused Water

    When your stomach is growling and you smell amazingly delicious food it’s too easy to fill a plate (or grab some samples with your bare hands) and dive into the food.

    But did you know that it’s possible to sometimes confuse the feeling of thirst with that of hunger?  Your stomach may actually be craving a big glass of water rather than a feast.

    Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten.  And this super-simple tip may even help with weight loss (…just sayin’).

    Not only will the water start to fill up your stomach before you get to the buffet, leaving less room for the feast but drinking enough water has been shown to slightly increase your metabolism.

    Win-win!

    Tip #2: Try eating “mindfully”

    You’ve heard of mindfulness but have you applied that to your eating habits?

    This can totally help you avoid overeating as well as having the added bonus of helping your digestion.

    Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment being mindful when you eat helps to focus your attention on your meal.

    Do this by taking smaller bites, eating more slowly, chewing more thoroughly, and savoring every mouthful.  Notice and appreciate the smell, taste and texture.  Breathe.

    This can help prevent overeating because eating slower often means eating less.

    When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full.

    So take your time, pay attention to your food and enjoy every bite.

    Bonus points: Eat at a table (not in front of the screen), off of a small plate, and put your fork down between bites.

    Tip #3: Start with the salad

    You may be yearning for that rich, creamy main dish.

    But don’t start there.

    (Don’t worry, you can have some…just after you’ve eaten your salad).

    Veggies are a great way to start any meal because they’re full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals but they also have some secret satiety weapons: fiber and water.

    Fiber and water are known to help fill you up and make you feel fuller.  They’re “satiating”.

    And these secret weapons are great to have on your side when you’re about to indulge in a large meal.

    Summary:

    Have your glass of water, eat mindfully, and start with your salad to help avoid overeating at meals.

    Recipe (Water): Tasty (and beautiful) Pre-Meal Water Ideas

    If you’re not much of a plain water drinker or need your water to be more appealing to your senses here are five delicious (and beautiful looking) fruit combos to add to your large glass of water:

    ●     Slices of lemon & ginger

    ●     Slices of strawberries & orange

    ●     Slices of apple & a cinnamon stick

    ●     Chopped pineapple & mango

    ●     Blueberries & raspberries

    Tip: You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thermos, or uber-cool mason jar in the morning.  They’re already washed and cut and will help keep your water colder longer.

    References:

    https://authoritynutrition.com/7-health-benefits-of-water/

     

  5. Chicken Pot Pie Soup

    Chicken Pot Pie SoupWho doesn’t love Chicken Pot Pie? Creamy, hearty chicken soup wrapped up in a warm flaky crust…it sounds dreamy, but it’s actually a nutritional nightmare! Not only are there far too many carbs and calories in the crust, but the soup itself is often filled with heavy dairy products and noodles that make weight gain automatic.

    Today I have a lightened up recipe for Chicken Pot Pie Soup that gives you the same flavors and comfort of Chicken Pot Pie, while keeping you on track with your fitness and fat loss goals. Enjoy this warming recipe on chilly day!

    Courtesy of RealHealthyRecipes.com

    Servings: 16

    Here’s what you need…

    • 1 Tablespoon coconut oil
    • 2 yellow onions, diced
    • 3 stalks celery, sliced
    • 2 teaspoons garlic, minced
    • ¼ cup coconut flour
    • ½ cup white wine
    • 6 cups chicken broth
    • 2 cups butternut squash, peeled and cubed
    • 1 large sweet potato, peeled and cubed
    • 3 sprigs fresh thyme
    • 1 Tablespoon poultry seasoning
    • 3 cups roasted chicken, chopped
    • 1 bay leaf
    • 2 (14 oz) cans coconut milk
    • 1 cup pearl onions, halved
    • 1 zucchini, diced
    • ¼ cup parsley, chopped
    • 1 Tablespoon lemon juice
    • salt and pepper to taste

    Directions

    1. Melt the coconut oil in a soup pot over medium-low heat. Add the onions, celery and garlic. Cover and cook for 5 minutes.
    2. Stir in the coconut flour and cook for 2 minutes. Add and stir in the wine and cook until evaporated. Stir in the broth, butternut squash, sweet potato, thyme, poultry seasoning and bay leaf. Bring the soup to a boil over medium-high heat and then reduce to medium. Simmer the soup until the butternut squash and sweet potatoes are tender, 10-15 minutes. Discard the thyme and bay leaf.
    3. Add the chicken, coconut milk, pearl onions, diced zucchini, parsley and lemon juice. Season to taste with salt and pepper and simmer for another 5 minutes. Serve hot and enjoy!

    Nutritional Analysis: One serving equals: 227 calories, 15g fat, 11g carbohydrate, 4g sugar, 329mg sodium, 3g fiber, and 12g protein.

  6. Turkey Pumpkin Stew

    This comforting winter stew is filled with creamy pumpkin and savory turkey, while keeping it low-carb and high protein. Doesn’t get better than this!If you’re making this after your big holiday meal, feel free to use shredded, roasted turkey instead of raw, ground turkey. Simply chop the shredded, roasted turkey and add in the last 10 minutes of the cooking time. Enjoy!

    Servings: 12

    Here’s what you need…

    • 1 Tablespoon coconut oil
    • a small yellow onion, chopped
    • 1 fennel bulb, chopped
    • 1 small butternut squash, peeled, seeded and chopped
    • 2 teaspoons fresh ginger, minced
    • one lb ground turkey
    • 1 (14oz) can diced tomatoes in sauce
    • 1 (14oz) can pumpkin
    • 4 cups chicken broth
    • ½ teaspoon sea salt
    • ¼ teaspoon black pepper
    • ½ cup parsley, chopped

    Directions

    1. In a large soup pot, place the coconut oil over medium-high heat. Add the onion and cook for 3 minutes, until tender. Add the fennel, butternut squash and ginger. Cook for 5 minutes.
    2. In a large skillet place the ground turkey over medium-high heat. Cook until browned, stirring often. Drain off liquid.
    3. Add the turkey, tomatoes, pumpkin, broth, salt and pepper to the soup pot. Cover and cook over low heat for 40 minutes. Stir in the chopped parsley and cook, uncovered for another 10 minutes. Serve warm. Enjoy!

    Nutritional Analysis: One serving equals: 110 calories, 4g fat, 195mg sodium, 10g carbohydrate, 2g fiber, and 9g protein.

  7. Chickpea Slaw

    Chickpea SlawIf you love coleslaw, then this salad recipe will quickly become your new favorite. While most coleslaw recipes contain a heavy, creamy dressing this one is made with guilt-free Greek yogurt. We’ve also added in some chickpeas for the boost of protein and fiber.

    Make an effort to lighten up more of your favorite recipes by employing techniques like swapping out heavy cream for Greek yogurt or swapping refined sugar for coconut palm sugar or stevia. It’s small dietary changes like that over the long haul that will ultimately make the biggest impact on your health and fitness. Enjoy!

    Servings: 8

    Here’s what you need…

    • ⅓ cup fat-free plain Greek yogurt
    • 1 Tablespoon white balsamic vinegar
    • 1 Tablespoon water
    • ¼ teaspoon kosher salt
    • Freshly ground black pepper
    • 1 (15 oz.) can low-sodium chickpeas, rinse and drained
    • 2 ½ cups sliced packed green cabbage
    • two stalks celery, thinly sliced
    • 2 carrots, peeled with a vegetable peeler into strips or thinly sliced, or 2 cups shredded carrots

    Directions

    1. In a medium bowl, stir together the yogurt, vinegar, water, salt, and pepper to taste. Add the chickpeas, cabbage, celery, and carrots; toss to combine.
    2. Transfer slaw to a plastic food storage bag and chill at least 4 hours before serving; slaw keeps up to 3 days.

    Nutritional Analysis: One serving equals: 214 calories, 3g fat, 107mg sodium, 29g carbohydrate, 10g fiber, and 12g protein

  8. Decision brought Client AMAZING Results … in ONLY 7 Weeks!

    I just love telling my readers about our clients who do really committed things and receive amazing results!

    On October 19th, YPB hosted a 6 Week Body Transformation Challenge inviting only new clients to participate. The contest took place over Thanksgiving week so I even threw in a BONUS 7th week to help offset the holiday temptations.

    Amy Seward was one of 18 clients who signed up for the challenge. In the end, with AMAZING results, she won over $500 worth of health and fitness related prizes.

    Amy’s Story

    Amy and her family are active. For their 30th wedding anniversary last year, they went to Puerto Rico with both grown children and their families. They spent this vacation on the beach, fishing, hiking in the rain forest and zip lining.

    Referred to YPB by her brother, Amy has been a subscriber to my weekly newsletters for several months and her interest was piqued when the 6 Week Body Transformation Challenge was offered.

    “Jerry had been telling me about your studio and the transformation seemed like the perfect amount of time to give it a try (not to mention the 30 minute workouts were very luring)”

    Challenges before YPB

    “There was a time when the children were younger that it seemed like it was all work and home and no time for ‘me’. Workouts were definitely placed on the back burner, trying to keep everything else balanced.”

    “Gravity and eyesight are the first and foremost challenges of aging for me. Then, it’d be the ease with which various tasks are accomplished.”

    Results with YPB

    “Regular exercise seems to make me feel better both on the inside and outside. Feeling better, makes me watch what I eat which then causes my waist to react in a positive way. The input of good nutrition makes me workout that much better and the cycle continues for positive results.”

    Amy’s 6(7) week routine consisted of the following:

    • 3 x 30 minute workouts at YPB in a small group of 6 people
    • Cardio 6 to 7 times per week for normally 45 minutes at home
    • Diet/nutrition as per guidelines using a Meal and Activity Planner initially set up at YPB – staying within the ‘black’ parameters for protein, carbs and fat about 95% of the time during the transformation period.

    Check out her amazing RESULTS in ONLY 7 weeks …

    • 25.5 scale weight reduction
    • 3.25″ waist loss
    • 7.8% body composition reduction
    • 24.12 lbs fat loss

    Amy is committed and has made another DECISION to a year with YPB, training 5 early mornings per week with determination to completely reach her desired body composition.

    “By far, the effectiveness of the 30 minute training sessions at YPB is top on my list. It amazes me how 3 little exercises for 30 seconds each x 3 sets with cardio in between can have such massive results.”

    “Though we have a nice little gym and cardio equipment at our house, the group workouts and trainers help give the extra push the home workout cannot replicate. The variety of the exercises also help the workouts stay fresh.”

    BE Motivated, MAKE a Decision

    Imagine getting a great workout in only 30 minutes 3 x per week with professionals, another 45 min of moderate cardio in the comfort of your own home and a MAP System for designing your own diet?

    Imagine even half the results, Amy received, in just 21 days using the special in the back of my new book for only $97. I want to be your health and fitness “go-to” facility. Give me a call TODAY 361-549-4604.

  9. White Bean Hummus

    hummus
    Use this white bean hummus instead of creamy dressings or cheese in your sandwich. The hummus is filled with healthy protein and fiber.

    Servings: 8

    Here’s what you need…

    – 2 cans white beans, drained and rinsed
    – 1 small onion, chopped
    – 3 cloves garlic, minced
    – 1/2 cup whole wheat bread crumbs
    – 1 Tablespoon Dijon mustard
    – Juice of 1 lemon
    – 1 teaspoon olive oil
    – 1/2 teaspoon dried basil
    – 1/2 teaspoon dried thyme
    – dash of salt

    Directions:

    1. Throw everything into the food processor and blend until smooth and creamy.
    2. Spread onto bread or use as a dip for cut veggies.

    Nutritional Analysis: One serving equals: 124 calories, 1.6g fat, 20g carbohydrate, 5.5g fiber, and 7g protein.

  10. This is a true story (cautionary tale)

    A woman sits at a restaurant studying the menu with furrowed brow. She has begun an exercise routine and knows that her frequent meals out could slow her weight loss results if she wasn’t careful.

    When the waiter comes she is still deep in thought over what to order. “What can I get for you?” he asks with a smile. She looks up and frowns, no closer to arriving at a decision. On a whim she blurts out, “I’m trying to eat healthy but I have no idea what to order. What do you think I should eat?”

    The young waiter looks startled but quickly rattles off his idea of a healthy meal. “The eggplant and roasted pepper pasta is filled with vegetables. You could get that with a salad.”

    The woman smiles. Yes, vegetables do sound healthy. So she orders the veggie pasta with a side salad and a diet soda, then sits back to enjoy a few slices of bread.

    That’s a true story. Not surprisingly the woman was unable to lose weight even though she was exercising regularly.

    It is said that 80% of your weight loss results are derived from diet, and the remaining 20% from exercise—so you can see how important it is for you to stick with a healthy eating plan.

    Use the following tips as your guide to eating out right:

    Appetizers

    Appetizers are a great way to start out a leisurely meal, but can also derail your good intentions with a quickness.

    Don’t Order:

    • Anything fried. Fried foods are a favorite, but will do damage that even the most intense workout won’t undo.
    • Creamy dips. These are filled with fat and usually come with something fried to dip in it.
    • Bread. It comes smothered in cheese or seeped in butter, and even when it’s plain it fills you up with more carbohydrates than your body needs.

    Do Order

    • Green salad. Ask for very light dressing and no croutons.
    • Antipasto. A plate of thinly sliced meats, olives and cheese will start you off with some protein.
    • Lettuce wraps. These are delicious, protein-filled and low in carbs.

    Beverages

    Calories in drinks are sneaky because they don’t fill you up. This means that you end up taking in far more calories than you bargained for.

    Don’t Order

    • Regular or diet soda. On one hand you’re drinking corn syrup through a straw, on the other you’re drinking chemicals that cause you to crave sweets. It’s a no win situation.
    • Sweet cocktails. Many restaurants are advertizing sweet cocktails –resist the urge. Sugar plus alcohol equals loads of unneeded calories.
    • Sweetened tea. You may feel righteous for ordering iced tea, but if it’s sweetened then you may as well be drinking fully loaded soda.

    Do Order

    • Water. Don’t laugh! Water is the best beverage of all.
    • Unsweetened iced tea. Don’t ruin it by adding that packet of sugar. Learn to enjoy the natural sweetness to the tea.
    • Red wine. Stick to one glass, and drink responsibly.

    Entrees

    This is where the real damage is done. When you order something carb-loaded you leave the restaurant feeling heavy and lethargic—you may not even realize this until you start eating better and experience the light, energetic way you’ll feel after eating a healthy meal.

    Don’t Order

    • Pasta. I don’t care if it comes with red sauce or white sauce, meat or veggies. If you’re trying to lose weight and maintain a lean body then never, ever order a plate of pasta.
    • Pizza. Another dish that has far more carbohydrates than you need. If you’re craving the pizza toppings then simply order those over a salad.
    • Burgers. If you really want a burger then ditch the bun and the fries, and have your patty wrapped in lettuce.

    Do Order

    • Lean meat with vegetables. Fish, steak, chicken, take your pick and pair it with green vegetables.
    • Salad with protein. Ask for very light dressing and make sure you have a nice piece of protein on it.
    • Soup and salad. Stick with broth based soups that contain protein and pass on the breadsticks.

    If you want to expedite your results then consider working with me on a fitness plan that will turn you into a fat burning machine.

    Call or email today—I look forward to hearing from you.


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Your Personal Best Training Studio
Guaranteed Results!!!
4102-E South Staples
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com