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Here are a few benefits of foam rolling:

  • Address Muscle Imbalance
  •     Increase Joint Range of Motion
  •    Decrease Muscle Tenderness While Growing Joint ROM
  •     Increased Nueromuscular Efficiency
  •    Maintain Normal Muscle Length

To find out more I have posted a great article from Critical Bench.. Click Here!!!


Fruit gives this classic a tangy twist!

Recipe from Better Homes and Gardens


  • · 12 ounces cooked boneless, skinless chicken breast, shredded or cubed (2 cups) 2 medium red and/or green apples, coarsely chopped (2 cups) 1/4 cup thinly sliced celery 1/3 cup dried tart cherries 1/3 cup coarsely chopped pecans or peanuts 1/3 cup fat-free mayonnaise dressing or salad dressing 1/3 cup fat-free dairy sour cream 1 to 1-1/2 teaspoons dried rosemary, crushed 1 tablespoon lemon juice 1 tablespoon honey Lettuce leaves



Combine chicken, apples, celery, cherries, and nuts in medium bowl. For dressing, stir together the mayonnaise dressing or salad dressing, sour cream, rosemary, lemon juice, and honey in a small bowl. Stir dressing into chicken mixture just until evenly coated.

Refrigerate, covered, for up to 24 hours. Serve on lettuce leaves.


Makes 4 servings.

Nutrition facts per serving:

Calories 272

Total Fat (g) 9

Saturated Fat (g) 1

Sodium (mg) 314

Carbohydrate (g) 30

Fiber (g) 2

Protein (g) 19

Grady Park is now offering a morning time slot!!! See registration page for more details..

Here is a good recipe from Joel & Josh…enjoy!!

No-Wheat High Protein

1/3 cup fat-free whipped cottage cheese

1/4 cup egg whites

2.5 scoops of Vanilla BioTrust Low
(30g of protein)
1 tbsp sugar free stevia-sweetened syrup


Combine the cottage cheese, egg whites, and protein powder in a bowl.

Blend with a hand-held blender for best results.

Pour the batter into a pan; cook each side approximately 2 mins.

Top with stevia-sweetened (sugar-free) syrup and enjoy.

Makes 3 pancakes for a total of 45 delicious grams of protein.

Now normally, we can just use ANY protein powder for these

recipes (or at least that is what we used to recommend) but now

I am telling you to seriously consider changing brands…

The Low Carb protein powder used in this recipe is from their

company Biotrust Supplements and it is my new favourite supplement

company and the one where I now get my protein (and other supplies) from.

The difference?

Better ingredients, no artificial sweeteners and one of the healthiest

protein powders you could ever have.

It’s no wonder people from all over are making the switch!


  • 8oz lean read meat
  • 1 tablespoon coconut oil
  • 1 tablespoon lemon juice
  • 1 cup broccoli florets
  • 1 teaspoon garlic
  • 1/2 cup onion, chopped
  • 1 teaspoon dried parsley
  • 1 teaspoon dried oregano
  • 1/4 cup low-sodium beef broth
  • 1 carrot, cut in thin wedges
  • 1 green bell pepper, cut in wedges
  • 1 red bell pepper. cut in wedges
  • 1 orange bell pepper, cut in wedges


  1. Thinly slice the meat across the grain. Put the oil in a wok or skillet over high heat. When it’s hot, add the beef and stir-fry for about 3-4 minutes.
  2. Add red, green and orange pepper, garlic, broccoli, carrot, lemon juice and onion, stir-fry for 1 minute.
  3. Add, parsley and oregano, stir fry for another minute.
  4. Add broth.
  5. Stir until sauce thickens.

Nutritional Facts (Per Serving)

Calories: 312 Protein: 36g Carbs: 10.5g Fat: 14g

If you look in the photo, you can see I modified things.

I added some bean sprouts and some stir fry sauce for flavor.


If you want more details on the cookbook I used to make the above, go here:

>>> Metabolic Cooking 2.0 and over 250 recipes + discounts <– click here <<<

Click HERE!!

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