Penny’s Success Story

Back in March of last year we had our Little Black Dress Challenge and wow what an amazing turn out that was. I love setting up these challenges and watching everyone work so hard to achieve their goals. The team work and excitement shared amongst everyone is so inspiring.

But as we were about to start this challenge I received a phone call and email from a lady that wanted to participate. Unfortunately, she had procrastinated (in her words) so long that she missed the orientation and the challenge was beginning the next day from our conversation. However, this gal was so determined that she begged and pleaded with me to “please allow” her to join.

Penny Forchas is this fabulous gal I’m speaking of. Take a look at what she did to ensure she started the challenge, which I’m so happy she did.

“In the two years prior to coming to FBBC I had spent a lot of time on the couch and ate a lot of comfort food! I did not have a regular fitness plan. I walked a lot and went to Yoga from time to time. I had quit the gym I had been going to a year ago.

I had been receiving the FBBC newsletter on my email account for some time. One day in February “The Little Black Dress Challenge” email came. I thought about trying it. I was depressed about my weight and in turn not very happy in general. I avoided going out and seeing people that knew me when I was a couple sizes smaller and way more outgoing as a person.

I called and emailed Megan. Megan said it was kind of late for the March challenge as I had procrastinated so long I had missed the orientation and the first day of the challenge was the next day. After begging and pleading and reading a lot of information Megan agreed to let me start. The last day of the challenge was on my birthday and I really wanted the next year to start out different than the last two.”

I could tell Penny was motivated and she proved to me that she could be there day one and do her best. Wow, I’m so glad we talked that day because what a difference in her now. Not only has her body changed but her attitude and happiness too.

Penny worked hard even though it was a little challenging at times, but she set her goal and she conquered it.

“I went to the workouts 4-5 times a week and followed the meal plan. By the end of the challenge I had reached my goals! I have lost over 20 lbs., several inches, and my body fat is well into a healthy range!
My self-esteem is back!

In the beginning I wasn’t sure I would be able to do the workouts and the gym was 5 miles from my house. I just kept reading my affirmations and goals every day. I was encouraged by the people I met. I love that the workouts are always different. No one is judgmental and everyone is so supportive!

Since FBBC I have become more self-confident and outgoing. One day recently I was thinking “people seem so friendly lately”. I really believe that because I am happier in my life I smile more and reach out to others and that in turn brings smiles back.”

Penny has gone from a depressed couch potato to a healthy, happy and inspiring person. We are so proud of you Penny. Way to go.

If you’re ready to join our next challenge and feel better inside and out, contact us at info@fitbodysaintlouispark.com

 

-Megan K

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Breakfast ideas

I hope everyone is having a fantastic week!

I hear frequently that breakfast is a struggle in the morning for many of you.

  • what to make
  • how to make something quickly
  • what to have on the go
  • whether to eat breakfast or fast through it…

We get it!

That’s why this week I’ve got some quick, easy breakfast ideas for you.

I personally don’t usually eat until later in the morning, if at all because I practice Intermittent Fasting ​.

The only times I have a bigger breakfast is if I have tennis at 11am or if I’m hungry :). Many of our clients have had great success using Intermittent Fasting- essentially a shortened eating window (to be determined by the client) and a longer fasting window. More info here: ​

So for some, this eliminates the concern about what to eat during the traditional breakfast window.

Regardless of when we break the fast, ideally we want to focus on proteins and fats as our main fuel source. 

Let’s make it a great week!

Megan K and the team

Read on for 5 No-Effort Breakfasts that deliver in taste, nutrition and speed.

 1. Egg Muffins Traditional fluffy bakery muffins sure are delicious, but they can be unhealthy. So instead let’s enjoy a protein-packed egg muffin in the morning. These egg muffins are quick, last up to 4 days in the fridge, and will fill you with wholesome energy. Egg Muffins

  • 6 omega-3, organic, free range eggs
  • 1/2 red bell pepper, finely chopped
  • handful of organic shredded cheese
  • sprinkle of salt and pepper

Preheat oven to 350 degrees F.

Line muffin tins with paper liners or grease with coconut oil.

Mix up the eggs, add bell pepper, cheese and seasonings. Fill 6 muffin tins.

Bake for 20-22 minutes, or until the egg is fully set.

2. Green Smoothie Not all smoothies were created equal. In fact, most smoothies are nothing but cups filled with simple sugar. This green smoothie recipe is different. Packed with wholesome protein and nutritious greens, it’s big on flavor, nutrition and the energy that comes from real food ingredients.

Green Smoothie

  • 1 cup coconut water
  • 1Tablespoon almond butter
  • 1/4 cup wheat grass
  • 2 cups spinach
  • 1 scoop high quality, low carb chocolate protein
  • 1 inch slice of banana
  • Optional pinch of Stevia
  • 1/2 cup ice
  1. Combine all the ingredients in your high speed blender then blend on high for a full minute, or until the tiny pieces of spinach have disappeared and the smoothie turns a brilliant shade of green.

3. Hard Boiled Eggs & Apple Slices You’d be hard pressed to find a healthier or quicker breakfast than hard boiled eggs and apple slices. It’s filled with healthy protein, fiber and energy prompting nutrients while being quick and portable.

Perfect Hard Boiled Eggs

  • 6 eggs
  • 1/2 teaspoon salt
  1. Place the eggs in a saucepan in a single layer. Cover with an inch or two of cold water. Add the salt to the water. Bring to a rolling boil.
  2. Turn off the heat, leaving the saucepan where it is. Cover and sit for 10-12 minutes. Drain the hot water from the saucepan and run cold water over the eggs. Peel and enjoy.

4. Pumpkin Protein Smoothie Pumpkin is the flavor of the fall season, so enjoy this quick, nutritious smoothie recipe in a few months.

Pumpkin Protein Smoothie

  • 1 frozen banana (or half if you want to save on calories and carbs)
  • 2 cups ice cubes
  • 11/2 cups water
  • 1 scoop quality vanilla protein powder
  • 1/4 cup canned pumpkin
  • 1/4 teaspoon ground cinnamon
  • dash of nutmeg and cloves
  1. Combine all of the ingredients in a high-speed blender and mix until smooth. Serve immediately.

5. Turkey or Ham Roll Ups 

You can make this in 5 minutes or less, throw them into a ziplock bag and eat them on-the-go!

Turkey or Ham Roll Ups

  • 6 slices high-quality turkey or ham
  • 3 Tablespoons almond butter
  • 1 apple thinly sliced
  • 1 Tablespoon raisins
  1. Spread some of the almond butter down the center of each turkey or ham slice. Line with a few slices of apple and a sprinkle of raisins. Roll up and enjoy.

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