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
  1. 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


    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.

  2. 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


    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.

  3. 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


    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

  4. 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.

  5. White Bean 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


    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.

  6. 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 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.


    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.


    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.

  7. Supplements

    Recommended Supplements
    Available at Your Personal Best Training Studio

    Anaerobic Power Anaerobic Power is the only complete product that supplies the anaerobic energy pathway with a complete complement of anaerobic energy metabolites. The science is convincing. During intense training, your energy soures-both ATP and creatine phosphate are depleted.
    Pro Power Protein Plus Here are the potent anabolic and anti-catabolic factors that are included in ProPower’s superior engineered whey Protein Plus Powder:

    • 24 grams Protein from engineered Whey
    • 100mg L-Glutamine
    • 100mg Glucosamine
    • Nutrient Cofactors
    • 15mg Glycogen Replenishing Short-, Medium- and Long-Chain Glucose Polymers Per Serving
    • Low Sugars
    Super Omega-3 The nutrient is Omega 3 fatty acids — and particularly one type of Omega 3, DHA. Thousands of clinical trials have documented its importance for promoting good health and protecting against disease.  Omega-3 oils have been called “the miracle food of the 21st century.” Research shows the right kind can help prevent heart disease, maintain optimum blood pressure and cholesterol levels and give almost immediate relief from joint pain, migraines, depression, autoimmune diseases and many other conditions. And, by improving brain development and memory functioning, from conception through old age, certain Omega-3 oils also provide the perfect brain food. 
    BCAA – Plus The amino acids L-leucine, L-isoleucine, and L-valine, which have a particular molecular structure that gives them their name (branched chain amino acids), comprise an estimated 35% of muscle tissue.  The BCAAs, particularly L-leucine, help increase work capacity by stimulating the anabolism.  BCAAs are also burned as fuel during exercise, and even at rest in trained muscle tissue.  They are also essential amino acids, and cannot be made by the body.  So, it’s obvious that you need to take in BCAAs to maximize anabolism and spare the use of BCAAs from your muscle tissue during training.
    Glucosamine Chondroitin & MSM Chondroitin & MSM combines the top three structural components found in popular joint support products. Scientific studies indicate that Glucosamine helps provide the building blocks for supporting cartilage. Chondroitin helps to maintain joint cartilage. MSM is an organic source of sulfur and sunergistically enhances the benefits of Glucosamine and Chondroitin to support cartilage health. When taken as part of your daily supplement schedule, Glucosamine, Chondroitin & MSM provides these key ingredients into a formulary matrix to help revitalize the cellular components within the joints.
    Pro Whey Protein PROTEIN IS THE ONLY NUTRIENT SHOWN TO HELP BUILD MUSCLE.Our Whey Protein is enhanced with Glutamine Peptides for increasing muscle cell volume performance and has high levels of branch chained Amino Acids.Hydrolyzed Whey Isolate (ISO 94) is a specially filtered whey protein isolated enzyme treated to form high concentrations of whey peptides.  This advanced formula results in having the highest bioavailability of any protein.  Pro Power whey is manufactured using a concentrated cold spray drying method and a series of filtration steps that includes cross-and micro-ultra filtering, creating maximum nitrogen retention.  This Whey contains less than 1% lactose and fat.  Our Whey mixes easily with a spoon and tastes great.  Available in Vanilla and Chocolate.
    “Eating for Life” by Bill Phillips I like to have my clients read the first 70 pages for educational purposes and then we focus on chapter 6. The right recipe includes the F.A.C.T.s of right foods, right amounts, right combinations at the right time.

    Click Protein Vanilla Latte

    CLICK (klik) – to succeed; make a hit: to fit well together; Espresso Protein Vitamins + Minerals All-In-One Energy Drink The perfect fit, the all-in-one energy drink with a rich, creamy delicious taste. A healthier alternative to sugary coffee and energy drinks. Perfect to start your day, as a mid afternoon snack or before or after a workout. Now you can CLICK On to a healthier for you, long lasting energy lift. Make every moment CLICK


  8. Lemon Pancakes

    Healthy and Delicious – Who Knew?!

    By Marcia Keener-CPT-ACSM, Wellcoach

    Many of my clients have the mistaken idea that healthy eating cannot possibly be tasty, and certainly not delicious.  However, Eating for Life by Bill Phillips contains recipes which offer evidence to the contrary.  My husband, Rick and I enjoy a leisurely weekend breakfast together each week.  We wanted a breakfast that we could look forward to for both taste and nutrition that could support a busy weekend day.  We wanted a balance of enjoyment and good health.  For the past several years (No, I did not mean months.) we have been enjoying The Golden Pancakes recipe found in that particular cookbook.  Not only do we prepare these pancakes for ourselves but any weekend guests enjoy them as well.  We have used the original recipe and have experimented with new flavors. Below is our favorite version:


    Lemon Golden Pancakes

    1 C uncooked whole grain rolled oats (not instant)

    6 egg whites (@ ¾ c)

    1 C fat free cottage cheese

    2 tsp vanilla (we use Mexican vanilla)

    1 tsp nutmeg

    6 packets Splenda

    Juice and zest of one lemon

    1 tsp of sea salt


    1. Lightly coat a nonstick skillet or griddle with cooking spray; place over medium heat.  If using an electric griddle, use 300 degrees/medium high.
    2. In a blender, combine oats, egg whites, cottage cheese, vanilla, nutmeg, sweetener, lemon juice, and lemon zest.  Blend on medium speed until smooth, about 1 minute.
    3. Pour batter about ¼ cup at a time, onto hot skillet. Cook pancakes until bubbly on top and dry around edges, about 3 minutes, about 3 minutes.  Turn and cook other side until golden brown, about 2 more minutes.
    4. While pancakes are cooking, microwave maples syrup and blueberries until warm.
    5. Place a serving of pancakes on warm plate.  Top with warm maple syrup and/or warm blueberries and non-fat whipped topping and a small amount of walnut pieces.  Enjoy!!!!!



    ¼ cup per serving of frozen blueberries heated (Use your preference on berries)

    Maple Syrup sweetened with Splenda

    Non-fat whipped topping

    Sprinkling of walnuts


    Serving Size and nutritional value:

    Recipe makes approximately 8 pancakes

    Servings: 2

    Nutritional Value per serving:  Approximately 4 pancakes

    Protein:     26 grams

    Carbs:          19.5 grams

    Fat:               1.5 grams

    Calories:    205

  9. 200 Healthy Calories IN/OUT

    Celebrating our 200 + Facebook Fans

    Thank you for all the ways that you engage our social media efforts. If all else fails, enlist a trainer. If you’re tired of the same old routine, hire a personal trainer for 1-3 sessions to help you come up with some fun and creative moves that you enjoy doing. At Your Personal Best Training Studio, we work you hard and make it fun!

    This list of 200 calories IN is current information. We recommend a balance of protein and carbs whenever possible but PLEASE don’t go hungry! Your body will try to eat it’s lean tissue.

    The following 200 calories OUT will be most accurate according to your bodyweight. We’ve provided an exercise calculator link at the end of this list that includes most of the activities listed.

    1.          In:        8 oz nonfat fruited or plain yogurt
    2.         Out:     Zip lining through the trees for 30 min.
    3.         In:        A little less than a cup of Quaker Oatmeal Squares
    4.         Out:     Golfing-50 minutes
    5.         In:        8 oz nonfat yogurt with 1 Tbsp slivered almonds, ground flax or wheat germ
    6.         Out:     Snowshoeing for 22 minutes
    7.         In:        Triple whammy:

                                 60 caloriesSmall (5-ounce) fresh fruit cup
                                 70 calories1 1/2 tablespoons Back to Nature Nantucket Blend Trail Mix
                                67 calories1 cup bell pepper strips with 2 tablespoons fat-free ranch

    8.         Out:     Washing and vacuuming your car 40 minutes
    9.         In:        4 oz nonfat or 1% fat cottage cheese on 1 slice whole grain bread or an English muffin
    10.      Out:     Putting away groceries one hour 15 min.
    11.       In:        ½ cup frozen low-fat yogurt topped with ½ cup diced fruit of choice
    12.      Out:     Walking or walking your dog. (about 4 mph) pace-25 minutes
    13.       In:        ½ cup nonfat pudding
    14.      Out:     Racquetball 25 minutes
    15.       In:        1 oz soy cheese alternative or nonfat/2% fat cheese and 3-5 whole grain crackers
    Out:      Climbing stair case 30minutes
    17.       In:        1 oz part-skim mozzarella string cheese and 1 medium apple
    18.      Out:     Bowling-60 minutes
    19.       In:        6 oz skim or reduced fat soymilk and 2 graham crackers                                                                        20.      Out:     Cycle 30 minutes at 10-12 mph
    21.       In:        More for your calories

                           55 calories – 1 Ghirardelli Squares chocolate
    38 calories – 1/2 ounce herbed goat cheese
    56 calories – 7 Kashi TLC Honey Sesame Crackers
    51 calories –  1/2 cup sugar snap peas with 3/4 tablespoon ginger-and-miso dressing

    22.      Out:     Painting your house-40 minutes
    23.       In:        (1) 8 oz can of reduced sodium V8 juice and 3-6 whole wheat crackers.
    24.      Out:     Swim 25 minutes
    25.       In:        1 serving Split Pea Crisps
    26.     Out:     Mow lawn 40 minutes
    27.       In:        1 cup raw veggie of choice, dipped in 2 Tbsp reduced fat salad dressing
    28.      Out:     Gardening 55 minutes

    29.       In:        1 cup raw veggie of choice, dipped in ¼ cup hummus
    30.      Out:     Walk laps around the mall-36 minutes
    31.       In:        1 Tbsp peanut butter spread over 2 celery stalks and topped with 2 Tbsp raisins
    32.      Out:     Moderate circuit training-30 minutes

    33.       In:        1 cup cooked vegetable with 1 ounce melted 2% fat cheese
    34.      Out:     40 minutes fast dancing

    35.       In:        2 slices diet whole wheat bread w/1 cup sliced raw or cooked veggies of choice & 1 oz. nonfat cheese slice
    36.      Out:     Play basketball 20 minutes

    37.       In:        1 medium serving most fruits and 1 oz. chunk of lite cheese
    38.      Out:     Jog at 5 mph pace 20 minutes

    39.       In:        ½ cup fruit canned in own juice or light syrup
    40.      Out:     Cleaning and vacuuming 40 minutes

    41.       In:        6 oz skim milk, ¾ cup diced strawberry & banana, 1 Tbsp chocolate syrup & 1 cup ice blended = smoothie
    42.      Out:     Active stand-up Paddle Boarding a little less that 1 hour.

    43.       In:        1 Tbsp peanut butter spread over a medium apple
    44.      Out:     Spinning 15 minutes

    45.       In:        2 Tbsp roasted nut of choice (soy nuts, slivered almonds, etc) with 2 Tbsp raisins or dried cranberries
    46.      Out:     Elliptical trainer 15 minutes
    47.       In:        1 cup coffee and 2 fig Newton cookies
    48.      Out:     Step aerobics 20 minutes
    49.       In:        ¼ cup reduced fat trail mix
    50.      Out:     Rock-climbing 20 minutes
    51.       In:        3 peanut butter-filled wheat crackers with 6 ounces skim milk
    52.      Out:     Tae Bo 20 minutes
    53.       In:        1 packet plain oatmeal with 8 oz skim milk
    54.      Out:     Play soccer 20 minutes
    55.       In:        1 ounce whole wheat or oat bran pretzels, lightly salted
    56.     Out:     Skiing cross country 20 minutes
    57.       In:        1 Nature Valley crunchy granola bar
    58.      Out:     Walk up and down stairs 20 minutes
    59.       In:        1 Nature Valley chewy trail mix bar
    60.      Out:     Strength training (weight lifting, weight training) for 1 hour
    61.       In:        3 cups air-popped popcorn
    62.      Out:     Play flag foot ball 25 minutes
    63.       In:        1 ounce dry whole grain cereal
    64.      Out:     In-line skating 25 minutes
    65.       In:        2 oz canned tuna or chicken on 3-6 whole grain crackers
    66.      Out:     Punching bag 25 minutes
    67.       In:        2 oz smoked salmon with 1 Tbsp nonfat cream cheese on ½ of a whole wheat small bagel
    68.      Out:     Play tennis. 25 minutes
    69.       In:        3-4 egg white omelet with broccoli and 1 slice whole grain bread with fat-free cream cheese (or dry)
    70.      Out:     Rearrange the furniture 35 minutes
    71.       In:       Protein drink consisting of ½ cup water, a fruit portion, ice cubes and 1-2 scoops of protein powder blended
    72.      Out:     Hula-hoop 40 minutes
    73.       In:        One whole grain wrap, 3 oz cooked chicken breast, mustard, or horseradish, lettuce and lots of veggies
    74.      Out:     Play kickball 40 minutes
    75.       In:        1/4 cup trail mix or granola
    76.      Out:     Using a lateral thigh trainer for 38-40 minutes
    77.       In:        7-8 Triscuits™ with spread of low fat-cream cheese
    78.      Out:     Motor-cross 45 minutes
    79.       In:       7-8 Triscuits™ with refried black beans
    80.      Out:     Pilates 50 minutes
    81.        In:       Celery sticks with 2 Tbs. peanut butter
    82.       Out:     Jump on trampoline 50 minutes
    83.        In:        Sandwich with one slice w/w bread and 3 oz. chicken or 2 oz turkey breast, Mustard
    84.       Out:     Paddle in a canoe leisurely for 55 minutes
    85.        In:        Huge salad with 1/2 cup black beans, unlimited veggies
    86.        Out:     Swinging on a swing. 60 minutes
    87.        In:        One hot dog, one slice whole grain bread, ketchup and relish
    88.        Out:     Paint a room 60 minutes
    89.         In:        ½ cup vegetarian chili, (made without the beans), celery stick
    90.        Out:     Play volleyball 60 minutes
    91.         In:       ¼ C. Nestle Cranberry Raisinets
    92.        Out:     Play badminton 60 minutes
    93.         In:        2 Fiber One 90 Calorie Chewy Bars in Chocolate Peanut Butter
    94.        Out:     Play Frisbee 60 minutes
    95.         In:        2 Ryvita™ crackers, <1 Tbs. no-sugar added natural Peanut butter, ½ pear sliced
    96.        Out:     Vacuum your car 70 minutes
    97.         In:        1/8th butternut squash baked, 1 tsp, raisins, and 1.5 tsp. brown sugar, 1 oz. cheddar cheese
    98.        Out:     Play table tennis 60 minutes
    99.          In:        4 whole wheat graham crackers, 1.25 Tbs. Peanut butter
    100.      Out:     Belly dancing. 60 minutes
    101.        In:        ¾ cup fat-free yogurt-plain or fat-free cottage cheese with 1 fruit and 1 scoop of protein powder
    102.      Out:     Washing the dishes 90 minutes
    103.        In:        Huge salad with 1 oz. feta cheese, unlimited veggies and 7-8 Triscuits™ with vinegar and fresh herbs
    104.       Out:     Water aerobics 45 minutes
    105.        In:       ½ cup re fried beans, ½ cup fresh tomato salsa with whole grain wrap toasted in the toaster.
    106.       Out:     Play with your pet 60 minutes
    107.        In:        4 oz. white,flat fish like flounder or tilapia.
    108.       Out:     Build a sand castle. 60 minutes
    109.        In:        2 Wheatabix™ biscuits, 1 cup soy or skim milk
    110.        Out:     Wash windows 60 minutes
    111.         In:        1 Wheatabix™ biscuit, ¾ cup soy or skim milk, 1 fruit portion
    112.         Out:     Snowball fight-38 minutes
    113.         In:        3 tablespoons hummus; 1/2 W.G. pita, cut into pieces; and 1/2 cup peapods
    114.         Out:     Ice skating-26 minutes
    115.         In:        1 cup strawberries drizzled with 2 tablespoons chocolate syrup
    116.         Out:     Automobile repair for 1 hour.
    117.         In:        Reduced fat caramel apple (without nuts)
    118.         Out:     Shovel snow-30 minutes
    119.         In:        3 slices mini pumpernickel with 1 slice Swiss cheese
    120.        Out:     Clean the garage 70 minutes
    121.         In:        1 packet low-sugar oatmeal topped with a handful of berries
    122.        Out:     Nintendo Wii – playing continuously on a (tennis or boxing options) for 50 min.
    123.         In:        Spiced maple yogurt: 6 ounces plain yogurt, 1 tablespoon maple syrup, and a dash of cinnamon
    124.         Out:     Clean out old cupboards 55 min
    129.         In:        12-ounce light beer and 12 pistachios
    130.        Out:     Digging in the garden for 30 minutes
    131.          In:        1 chocolate pudding cup with 1 graham-cracker square crushed and sprinkled on top.
    132.         Out:     Using a twist disc (abdominal rotation trainer) for 25 minutes
    133.          In:        12-ounce nonfat cafe mocha (no whipped cream)
    134.         Out:     Giving a loved one a good massage for 45-50 minutes
    135.          In:        8-ounce V8 juice with 1 piece of string cheese
    136.         Out:     Playing softball or baseball for approx 30 minutes
    137.          In:        2 tablespoons low-fat spicy bean dip and 18 baked tortilla chips
    138.         Out:     Doing karate for 30 minutes
    139.          In:        4 whole-grain crackers with 1 tablespoon honey soy-nut butter
    140.         Out:     17 minute Tabata
    141.          In:        ¼ C. Chocolate covered soy nuts
    142.         Out:     30 minutes of low impact aerobics
    143.          In:        2 Cups Sliced strawberries and 2 Tbs. low fat whipped cream
    144.         Out:     Playing squash for 20-25 minutes
    145.          In:        1 small container Skinny Cow strawberry cheese cake ice cream & ½ C. sliced strawberries
    146.         Out:     Using a punch bag for 25-30 minutes
    147.         In:        1 serving Dole Fruit Crisp in Apple Cinnamon
    148.         Out:     20 minutes of a kickboxing class
    149.         In:        Planters Nutrition Omega-3 Mix-1/4 cup
    150.         Out:     30-40 minutes sex
    151.         In:        1 C. Haagen-Dazs All Natural Low Fat Frozen Yogurt in Peach
    152.         Out:     Tai Chi-1 Hour
    153.         In:        1 Slice Amy’s Gluten Free & Non-Dairy Cake in Chocolate
    154.         Out:      Water skiing 25 minutes
    155.         In:        Atkins Advantage Sweet & Salty Almond Crunch Bar
    156.         Out:     Tae Kwon Do-20 minutes
    157.         In:        2 Figs and 1 slice Prosciutto
    158.         Out:     Hiking 30 minutes
    159.         In:        1 Edy’s Antioxidant Fruit Bar in Pomegranate
    160.         Out:     Stationary rowing 30 minutes
    161.         In:        1 Serving Quaker True Delights Rice Snacks in Sea Salt & Cracked Black Pepper
    162.         Out:     Ballroom dancing 1 hour
    163.         In:        1 Serving Musselman’s Healthy Picks Apple Sauce in Raspberry Açaí
    164.         Out:     Dressing up-trying on clothes-1 hour
    165.         In:        1 Weight Watchers snack cakes in Chocolate Crème Cake
    166.         Out:     Wash the dog-30 minutes
    167.         In:        1 Serving LUNA Minis in White Chocolate Macadamia, Peanut Butter Cookie, and Lemon Zest
    168.         Out:     Stretching-one hour
    169.         In:        1 Serving Garden Seven Grain Crispy Tenders
    170.         Out:     Sitting in a Jacuzzi-one hour
    171.         In:        1 Skinny Cow Truffle Bars in White Mint
    172.         Out:     Grocery shopping one hour 15 minutes.
    173.         In:        1 Yoplait Delights Parfait in Lemon Torte
    174.         Out:     Beach volley ball-25 minutes
    175.         In:        1 Edy’s Antioxidant Fruit Bars in Pomegranate
    176.         Out:     Playing drums 45 minutes
    177.         In:        Kellogg’s Special K Fruit Crisps in Strawberry
    178.         Out:     Showering 1 ½ hours
    179.         In:        1 Serving Popchips Potato Chips in Cheddar
    180.         Out:     Fishing for one hour
    181.         In:        1 Serving Kashi Heart to Heart Warm Cinnamon Oat Cereal
    182.         Out:     Duck hunting 1 hour
    183.         In:        2 Hard-Boiled Eggs with Salt and Spice
    184.         Out:     Trap shooting one hour
    185.         In:        1 Serving Stacy’s Pita Chips in Garden Veggie Medley
    186.         Out:     Mopping for one hour
    187.         In:        ½ cup Hummus with Celery Sticks
    188.         Out:     Billiards for 70 min.
    189.         In:        A little less than Ghirardelli 60% Cacao Squares Dark Chocolate
    190.         Out:     Cooking or food preparation for 1 ½ hours.
    191.         In:        8 oz nonfat yogurt with ½ cup mixed berries
    192.         Out:     Laughing , taking classroom notes or standing and talking on the phone for 2.5 hours
    193.         In:        8 oz skim milk or reduced fat soymilk and 1 piece of fruit

    194.         Out:     Riding a unicycle for 35 minutes (or at least trying to)
    195.         In:        BOOST® Calorie Smart™ with 190 Calories
    196.         Out:     12 minutes of vigorous step-ups
    197.         In:        4 oz nonfat or 1% fat cottage cheese with ½ cup canned fruit in own juice
    198.         Out:     Just over 20 minutes of Burpees (if you can live through them)
    199.         In:        Pure & Natural Granola in Peak Flax Oats and Honey with Blueberries
    200.       Out:     Ironing-1 hour 15 min          


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  10. Metabolism Boosting Mocha Smoothie

    Coffee Lovers Delight With An Iced Raspberry Mocha!

    If you love coffee and want a delicious way to make it nutritious then look no further. This sweet and creamy coffee drink is powered by our protein packed Power Protein Plus!

    Brew one cup of coffee (I used Hazelnut, regular is fine, as is decaf)
    add 4 ice cubes,
    2 scoops PROPOWER Power Protein Plus,
    2 tbsp. pecans (or almonds)
    1/4 c frozen raspberries.

    Blend. Enjoy!


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