Tuesday, December 27, 2011

Secrets to losing weight without gaining it back

Tuesday, December 27, 2011
Trainer tracy
This model is leaner and tighter.
Who cares what the scale says!!!

It's THAT time of year again. New Year's resolutions are the topic and the one I hear the most is
" I want to FINALLY lose weight this year".

A couple of things come to mind when I hear clients say this. Chances are this person has had a history of yo-yo dieting and they don't want to start over again and again.

Sadly, many peope use the scale to judge their self image. Weight loss= good day. Being up a pound or two could mean a bad day.

It really that cut and dried? Nope.. not at all. Our weight can fluctuate several times a day depending on water/food intake, depletion, hormones, or illness. This is no way to live. When the scale goes up or down it's a mental roller coaster that crushses self esteem and sets the pace for a never ending fight.

The number that is important is body fat percentage or pounds of body fat lost.

Muscle is dense and much more efficient than body fat. Muscle takes up less space and makes you look sexy and lean. Building lean muscle is critical to the overall goal of being lean and staying lean.
muscle and body fat
Dieting alone without strength training, can cause you to lose muscle. Yo-yo dieters typically will gain more fat and get bigger each time they diet.

Add strength training and cardio to burn body fat. Start a clean eating journey and watch your body become lean, strong and sexy.
Oh.. this years resolution.. change your mindset and vow to stay off the scale!

Get the results you want! Join us for

Sleek Body Boot Camp!

Saturday, November 12, 2011

Pumpkin Black Bean Chili

Saturday, November 12, 2011

One of our Sleek Body clients found this recipe on TheGraciousPantry.com.

In Sleek we preach clean eating and frequent this site often.
The author really takes the guesswork out of eating clean and comes up
with some fabulous fare for our foodies!

I wanted to re post this and encourage you to visit her website for more awesome recipes.

Sleek Body Boot Camper, Laura made this and her review was  "yum".
Plus she mentioned that her house smelled like pumpkin so that equals "Win" as well.

You could also remove the turkey  and use vegetable stock for a meat free version of this.

Here you go
Clean Eating Black Bean Pumpkin Chili
(Makes approximately 4 quarts)
1.5 lbs. lean ground turkey meat
1 (15 oz.) can pumpkin purée
2 (15 oz.) cans black beans with their water – do not drain (no sugar added)
2 cups chicken broth or stock (no sugar added)
3 tbsp. cinnamon
3 tbsp. chili powder
1 tbsp. cumin
1 tbsp garlic powder
2 tbsp. onion powder
1/4 cup honey
1 tsp. curry powder
2 tsp. vanilla extract
1 tsp. balsamic vinegar
Step 1 – Place the turkey meat, pumpkin purée, black beans with their water and chicken broth in a crock pot. Mix well.
Step 2 – To this, add 1 tbsp. cinnamon, 1 tbsp. chili powder, 1 tsp. cumin, 1 tsp. garlic powder and 1 tbsp. onion powder.
Step 3 – Cook on high for 4-6 hours, depending on your crock pot.
Step 4 – When the meat is completely cooked, stir in 2 tbsp. cinnamon, 2 tbsp. chili powder, 2 tsp. cumin, 2 tsp. garlic powder, 1 tsp. curry powder, 1 tbsp. onion powder, honey, vanilla extract and vinegar. Stir well and serve.
Eat and Enjoy!
Nutritional Content
1 serving = 1 cup
Calories: 132
Total Fat: 4 gm
Cholesterol: 34 gm
Sodium: 258 mg (lower if you use low sodium chicken broth)
Carbohydrates: 15 gm
Protein: 9 gm
Nutritional Information estimated at Nutritiondata.com. Data may not be accurate.



Tuesday, November 8, 2011

Clean Spaghetti Sauce

Tuesday, November 8, 2011

This is our secret family recipe for red sauce. It originated in 1970 from a lovely family in
Ft. Wayne, Indiana. This is the meat free version, however you can add your own in if you like.
I also made a change and used turbinado Sugar or Stevia in the Raw for our Sleek Body foodies. The photos below are a doubled batch.  Let me know how you like it!

Heat in heavy pan or dutch oven then add the following and saute in olive oil

1 small onion, chopped
1/2 pound  Portabellas (or any mushrooms)
1/2 green pepper, chopped or diced.

Add: 1 (28 oz) can of  organic tomatoes
1 (10.5 oz) of organic tomato puree (you can use fresh if  you like).
1 (12oz can of tomato paste)
2 Tablespoons of Low sodium Worchestershire sauce
2 Tablespoons of vinegar
2 Tablespoons of sugar (I use either turbinado or Stevia in the raw)
1/4 teaspoon black pepper
1 teaspoon celery seed
6 bay leaves
1/4 teaspoon cayenne pepper
1 1/2 Tablespoons garlic salt
1 heaping teaspoon of Oregano
1 heaping teaspoon of basil

Simmer in your crock pot uncovered for at least 3 hours.  Remove Bay leaves. Puree with immersion blender and serve over pasta, spaghetti squash or use for dipping garlic bread if you're not afraid of carbs.   
Saute onions, mushrooms and peppers

add spices to tomato mixture 

Add sauted vegetables to sauce 
Simmer for  at least 3 hours and make sure to
use your immersion blender before serving.


Saturday, August 20, 2011

Tabata Boxing video

Saturday, August 20, 2011
Sleek Body Bride, Beth is getting ready for her upcoming wedding this fall.  We are working on sleeking her out and developing gorgeous muscle definition.  In this video, Beth and I are doing a Tabata boxing workout.
We followed up this workout with a fun workout on the Pilates trap table.

In Sleek Body Brides, our brides get private sessions as well as group boot camp sessions. Beth is a very hard worker but our workouts are really fun and get results.

You can learn more about Sleek Body Brides here


Top reasons to hire a personal trainer

Why should you consider hiring a personal trainer?  These are just a few reasons.

Knowledge: Many clients tell us that they want to get in shape, but don't know what to do or how to start.  They may join a gym and do the elliptical for hours on end and get some results. However, navigating a huge floor of equipment could be overwhelming.
A good trainer will create a clear plan for you based on what YOU want to achieve.

Motivation: Not every client has the motivation and self discipline to keep  up a workout schedule that creates results.  A good trainer will know how to keep you moving in the right direction.  It's okay to admit that you can't stay consistent without the motivation of a trainer.  Every client is different.  Knowing yourself is a giant step in reaching your goals.

Accountability:  Setting your workouts up as appointments means someone expects you to attend your workout session.  Being accountable to a trainer is one of the main reasons many of our clients attend Sleek Body. Your workout sessions are as important as your other appointments.  We miss you when you don't attend.

What are you training for?  Hiring a trainer for bridal fitness is as specific as hiring a trainer to train you for a boxing match.  Every training scenario is different.  There are variables to consider such as  time lines,  how often you can train, nutritional requirements, and more.  A good trainer will be able to develop a specialized program that works with the clients goals.

What results do you want? Many clients come to Sleek Body in preparation for an event such as a wedding, reunion, or vacation.  Other clients simply want to get in shape. However, most clients have a vision of what they want their finished body to look like.  A good trainer will be able to use different training techniques to produce the results their client is looking for. For example:  If you are interested in sleeking out without bulk, that workout is going to be specific.  There are many exercises that work for different results, but there are also exercises that are counter-productive to  specific looks..  A good trainer will show you what to do and also what not to do.

Generic workouts produce generic results

Breaking/stopping plateaus:  Studies show that fitness seekers get results for the first six weeks of their programs, then plateau or stop seeing results.  A good trainer will know how to help you break plateaus, or avoid them as much as possible.

You are worth it:  One of  free test drive  clients has been a gym member for several years and after starting Sleek, finally lost those last ten pounds she'd been fighting with. She walks with a bounce in her step, she said she feels 10 years younger and feels her stress levels have gone down.  When it came time to renew  she told us, she would never pay for personal training for herself.  :( Many times,  we feel that our children, family members, work, friends and everything else should come before us. You are the most important person and if you don't feel good about yourself, you can't be your best for the others in your life.    


Tuesday, August 2, 2011

Kim Kardashian bridal boot camp workout at Barry's Boot Camp

Tuesday, August 2, 2011

Kim Kardashian and Kris Humphries are getting ready for their lavish wedding on August 20. The cute couple are seen leaving Barry's Boot Camp in West Hollywood. Barry's Boot Camp is just one way celebs get red carpet ready for their big day!

From X17online

Come Join our workouts at Sleek Body Brides


Friday, July 29, 2011

Elderberry for colds and flu

Friday, July 29, 2011
It's not exactly "colds and flu" time, but I've had a few clients tell me they are not feeling well. I wanted to share a natural product that is amazing if you want to ward off colds and flu.

I work in a gym and that's a breeding ground for germs. I spent many of my years with an ongoing cold. Bleh.

I was told by a nutrtion guru that Israeli pilots use Sambucol to stop colds and flu. Pilots are grounded until they are well, usually two days. The Elderberry encapsulates the virus and ushers it out of your body. That was a good enough explaination for me. I did a little research and found the NaturalPedia's page on Elderbery

From "the naturalpedia" "Commonly used to fight the flu, hayfever, colds, and coughs, a compound found in elderberry flowers and berries prevents viruses from invading the respiratory system. An article in Pediatric News in 1997 praised elderberry for its flu-fighting abilities. So, if you're feeling slightly ill or if you have a full-blown cold, drink three cups of elderberry tea per day for a couple of days. The tea, especially good if mixed with yarrow or peppermint, should have you feeling better. Or take two 500-milligram capsules per day for up to four days."
- Brenda Adderly, The Complete Guide to Nutritional Supplements: Everything You Need to Make Informed Choices for Optimum Health (Get the book.)

When I begin to feel the first inklings of a cold, I start my protocol of Sambucol syrup. I take one tablespoon every 4 hours and I'm usually over it by the third dose. I also use Emergen C vitamin C packet every other dose of Sambucol.

I'm not a doc, obviously, but these two items have kept me from being down with a cold or flu for quite some time.

You have to take Sambucol as soon as you begin to feel your cold coming on. Don't wait! I have tried straight Elderberry syrup and had good results but Sambucol has given me better results.

I tell myself that If I do this protocol and I still come down with a cold or flu it must be one that was meant to be. But for our family, we've had almost no colds and flu since we started with Sambucol.

The syrup is available on Amazon but Wal-mart and CSV have the chewable ones. I keep the chewables in my gym bag for emergencies, however I think the liquid is by far superior.


Wednesday, July 27, 2011

Matt and Katie week 3 workout

Wednesday, July 27, 2011

Matt has lost 8 pounds in 3 weeks. They have gone from struggling in their first workouts to rocking these dead man burpees. You can follow their transformation up to their wedding at Sleek Body Brides


Tuesday, July 26, 2011

Fat Shredding workout Video

Tuesday, July 26, 2011
In Sleek Body, there's a new workout every day. Watch just one of our workouts then come join us at http://www.sleekbodybootcamp.com or http://www.sleekbodybrides.com


Tuesday, July 19, 2011

Matt and Katie tell us how they met

Tuesday, July 19, 2011
Katie and Matt talk about how they met.
Katie and Matt are Sleek Body Bride's Celebrity Couple. We are following them each week as they get closer to their wedding in bridal boot camp. Today they tell us how they met.

See more at Sleek Body Brides


Celebrity Couple Matt and Katie in bridal boot camp

Katie and Matt talk about Sleek Body.
Katie and Matt are Sleek Body Bride's Celebrity Couple. We are following them each week as they get closer to their wedding in bridal boot camp.

See more at Sleek Body Brides


Sleek Body Mojito

Sleek Body Mojito


  • 1 packet Truvia or Purvia (the green packet)
  • 1/2 lime, juiced
  • 4 large Strawberries
  • 1 sprig fresh mint, crushed
  • 1/2 cup crushed ice
  • 2 fluid ounces Bacardi Dragon Berry Run
  • 4 fluid ounces Club Soda
  • 1 sprig fresh mint, garnish


  1. In a highball glass or mortar/pestal, muddle 3 large strawberries, sweetner and lime juice. Bruise the mint leaves and drop into glass. Fill glass with crushed ice and pour in rum. Pour in club soda to fill the glass. Garnish with a sprig of mint and sliced strawberries.

Muddle the strawberries,lime and sweetener


Tuesday, July 5, 2011

Fat Furnace Results

Tuesday, July 5, 2011

Kim lost 7 pounds and 15 inches in 14 day!
June's Fat Furnace Results
June's Fat Furnace team was amazing! Eighteen women gave us 14 days
to change their bodies and their health. We gave them a very healthy, clean eating plan to follow and put them through some of the toughest workouts of their life. Each one of them came out successful!
The over all results for just 14 days are:

Total pounds lost 108.75 pounds
Total inches lost 244 inches
Body Fat % lost 32 % lost
Average pounds lost 7 pounds
Average inches lost 14 inches
Average Body fat percentage lost 2%

What will you do with your next 14 days?
Fat Furnace begins Soon!!

Tuesday, June 7, 2011

Boot Camp for the Kitties SUCCESS

Tuesday, June 7, 2011
On May 15 Sleek Body Boot Camp launched it's first ever boot camp for charity at Tower Grove Park in St. Louis Missouri. Despite rain and cold weather, we had a great turn out and raised $165 dollars for local not profit shelter "Tenth Life Cat Rescue". The kitties were on site and provided the cuddles for the participants. You can see more about our program at SleekForACause.com Join us for our next boot camp for BackStoppers.
You can donate or check out the kitties for adoption at Tenth Life's website  Tenth Life Cat Rescue


Saturday, April 23, 2011

I don't know what you did to me, but I'm sore and I like it

Saturday, April 23, 2011
Saturday's Tabata scores wowed even the other gym members today. Some people think
we don't work very hard nor do we see results in Sleek Body Boot Camp. Well, our
tribe brought their A game on this morning's Saturday Crew workout.

8:00 am moves were

Rocket launchers (1 low jump squat with 1 plyo jump equals 1 rep)
Heavy Pants
Jack Knife
Push ups (blame Rob)

Total Scores are
Henry: 503
Rob 553
Matt: 654
Andrea: 541
Barbara: 498
Laura: 704
Abby: 578

Total 4031 9am Crew
Drills were
Rocket Launchers
Push ups
Jack Knives
Mt. Climbers
Danille 605
Liz(who did Chibatta which is bread) 540
Jeannie 515
Kate 518
Anne 820
Karen 682
Rebecca 630
Pam 603
total 4913
Total SBBC reps for today were 8944 in 16 minutes of work!
Come join us and let's see what your score is!
A special Shout out to Wednesday's tabata scores
with Sleekologist Kim
Plie Jump Squats
Squat Thrusts
Shoulder Push Ups
Jack Knives
5:30 Tabata #’s
Erin 433
Andrea R 373
Rebecca 507
Christine 467
Erica 496
Andrea P. 620
Meredith 429
Total 3335 WOW
Great week!


Sunday, April 3, 2011

Tabata makes you Hotta

Sunday, April 3, 2011
Saturday's Tabata was another exercise in sheer will. Each one of our bootcampers
completed 4 cycles of 8 rounds of full body movement at their highest level of effort.

Our drills were:

Jump squats
Jack Knives
Heavy Pants

Each bootcamper worked at their own level and their own modifications. Some modified
pushups some did not. Each person however exercised the strictest form.

Our scores are not totaled to compete with each other, but to celebrate the accomplishments.
One thing I noticed that each person has a point in their cycles where their reps were lower
yet they were able to push past and beat their best scores. Huge deal!

Here they are:

Karen 646
Kim 598
Daniel 514
Caleena 414
Jonna 489
Danielle 616
Pam 615
Stephanie 513
Matt 735
Laura 594
Tracy 671
Rob 667
Our total was 7072 reps in a 16 minute work cycle. Come join our workouts!


Friday, March 25, 2011

Tabata Results!!

Friday, March 25, 2011
This week we had another Tabata Challenge.
Sleek Body Bootcampers participated in 4
rounds of full body movement.

Our protocol was 20 seconds of work at the highest
level followed by 10 seconds of rest. We repeated
this cycle 8 times followed by 1 minute of rest.
Our full body moves were:
Jump/Plie' squats
Jack Knives
Sumo Squat/Knee
The scores are taken for personal best.
Scores for this team are:
Becky G: 438
Erica: 527
Andrea: 434
Alana: 578
Sarah: 485
Mandy: 441
Abby: 440
Stephanie: 429
Our total reps done in 16 minutes of work are 4285!!
Well Done!
Heard in Sleek Body Bootcamp: "Your logo is girlie, your workouts aren't."
You can join our bootcamp too! Come test drive for a free week!


Thursday, March 10, 2011

You are what you drink

Thursday, March 10, 2011
Is your alcohol consumption holding up your progress?
This video from BBC's You Are What You Eat will give you insight
to how booze affects your system and weight loss.
Check out the 1:05-1:30 mark!
You can watch full episodes (they are riveting) on BBCA or on Youtube.


Wednesday, March 9, 2011

Fire Starter results

Wednesday, March 9, 2011
Today our bootcampers took on the FireStarter Challenge.
The workout consisted of 4 cycles of 5 exercises. Drills were done for 30 seconds with a 10 second rest. This routine lasted about 16 minutes total but was this side of insane. Some of us modified some moves.Our scores are personal bests. The morning campers drills were
Jump lunge/Mountain Climbers
Pull ups on the Lebert Equalizers
Flutter kicks
Jump Lunge/Mountain Climbers
Slide Pushups
Scores for the morning crew are
Sam 488
Jonna 479
Dani 459
Jacquie 393
Debbie 351
Barbara 312
Karen 278
Diane: 209

Night Campers did

Jump lunge/Mountain Climbers
Jack knives
Flutter kicks
Jump lunge/Mountain Climbers
Slide Pushups

Scores are
Erica 547
Mandy 418
Melanie 410
Andrea 407
Rebecca 351
Sarah 345
JJ 337
Alanna 330
Christine 209


Monday, March 7, 2011

Dr. Oz's Sugar Wake up call

Monday, March 7, 2011
Dr. Oz Wake up call How sugar/carbs effect your body! If you don't think Diabetes effects you? Watch this video! Bright side: Most diabetes is preventable!!!


Sunday, February 20, 2011

Sexy Texas Caviar

Sunday, February 20, 2011

Rob and I make this dish but we had a twist to it... fresh raspberries.
Raspberries are an exceptional complement to the japaleno peppers.

2 cans black-eyed peas, rinsed and drained
4 scallions, finely sliced
3 jalapenos, minced
1/4 cup cilantro, minced
1/4 cup olive oil,
1/4 cup cider vinegar
1/4 cup lime juice
1/4 teaspoon salt
Fresh gound peppercorns

Raspberries  (optional)

Rinse and drain the beans and place in a bowl with the scallions, cilantro and peppers. Put the oil, vinegar, lime juice and salt in a one cup glass measuring cup and mix together. Add the liquid to the beans mixture and combine. Place in a shallow glass (or other non-reactive) dish. Cover and place in the refrigerator for a few hours or a few days. Mix occasionally to distribute the marinade evenly. Grind some peppercorns over the top just before serving.  We love adding the fresh raspberries on your  serving.  Mixing them into the recipe is not recommended.

This recipe is great to make on Sunday and put in your cooler for your lunch. It's filling, delish and never boring.


Saturday, February 19, 2011

The 2 Worst Foods That Make You Fat - One May Shock You

Saturday, February 19, 2011

Below is an article written by Mike Geary. Mike is the creator of THE TRUTH ABOUT ABS.


The 2 Worst Foods That Make You Fat - One May Shock You

The 2 fattening foods that I'm going to talk about in this article may actually shock you... most people falsely believe these 2 foods are "healthy".  In all of my years working as a Certified Nutrition Specialist, this usually surprises people when I mention they should consider eliminating these foods from their diet.
Everybody these days knows how bad trans fats and high fructose corn syrup are for you, so I figured I'd spare you yet another lecture on those... Instead, read on to see a couple foods that may shock you that they may be packing on the blubber.
The first type of food that is often falsely believed to be healthy is wheat products... this includes most breads, cereals, bagels, muffins, pasta, crackers, and so on.  And yes, I am including "whole wheat" in the category of this fattening food.
First of all, a large percentage of the population has some degree of intolerance to the gluten in wheat and some other grains. Full blown celiacs are the most sensitive to it, but what most people don't realize is that the majority of the population was never meant to eat large quantities of wheat.  The human digestive system has never adapted to large amounts of wheat in the diet.
The introduction of wheat into the human diet has only been in the last couple thousand years, and it has NEVER been in such large quantities in the human diet until the last 80-100 years.  This is a small time frame compared to the traditional diet that the human digestive system developed over several hundred thousand years eating a hunter-gatherer diet of meats, fruits, vegetables, nuts, and seeds.
From my experience with many of my clients, when they heed my advice and eliminate wheat from their diet for 2-3 weeks to see if they start to lose weight and feel better, this almost always makes a HUGE difference.  Many times, they not only start losing body fat much faster, but they also finally get rid of headaches and indigestion that has plagued them for years.  Sometimes even skin problems go away when eliminating wheat from the diet.
The 2nd example of the worst fattening foods that shocks many people because it is thought to be "healthy" is -- fruit juice
Don't get me wrong, I'm not an anti-carb advocate per se... I actually think most fruits are VERY healthy for us. However, we were NOT meant to separate the juice from the rest of the fruit and only drink the high calorie sugary mixture and leave behind the fiber and other beneficial components of the fruit.
When you only drink the juice of fruits (apple juice and orange juice being 2 of the worst culprits in the western diet), you are not getting the appetite satisfying effect of the fiber in the fruit, and you're left craving more carbs.  Also, the fiber in whole fruit helps to slow the blood sugar response when eating whole fruit compared to fruit juice.
Bottom line... overconsuming fruit juices makes you fat.  On the other hand, eating whole fruits including all of the fiber helps you maintain a healthy balanced diet and high nutrient density (as long as the rest of your diet is whole unprocessed foods as well).
If you want the REAL truth on eating strategically for permanent fat loss, read these 5 tips for Losing Body Fat the smart and effective way.
Enjoy, and good luck with your nutrition endeavors!
Mike Geary -
Certified Nutrition Specialist,
Certified Personal Trainer,
Author of the world-wide best-seller: The Truth about Six Pack Abs


Oatmeal Breakfast bars

This recipe is from Sleek Body BootCamper Amanda.
2 Cups Quick Cooking Oats
1/2 Cup Brown Sugar  (This is too sweet in my opinion, I cut this down to like a tablespoon or two)
1 Tea Baking Powder
1 1/2 Cups Milk  (Can be replaced with water if you are doing dairy-free)
1/2 Cup All Natural, Unsweetened Applesauce
2 Tbl Butter, melted
1 Egg, beaten (Or the Egg Beaters equivalent for lower fat)
Handful of Pecans, Sprinkle of Flax, Handful of Unsweetened Dried Fruit

Combine oats, brown sugar and baking powder in a large bowl.
Combine milk, applesauce, butter and egg.
Add the liquid mixture to the oat mixture.  Stir well.
Pour into an 8x8 baking dish that has been sprayed.
Sprinkle with your nuts, flax, whatever you want!
Bake at 375 for 20 minutes.


Lower body blast

Lower Body Blast with MMA mom of twins, Liz and Bride to Be Becky.
These one leg lunge blasts are cardio but they shape up the legs, and
core. We did these for 30 seconds each leg. Give them a try!


Sunday, February 13, 2011

Eat Clean RATATOUILLE Sloppy Joes

Sunday, February 13, 2011

We were discussing Sloppy Joes this week.  Who needs Manwich when you
can create your own SJ Masterpiece.

Probably the best Sloppy Joe I've ever had!!! Everything about it is super clean & it is so delicious!!


  • 1 tsp olive oil
  • 1 lb extra-lean ground bison, beef or turkey breast
  • 3 cloves garlic, minced
  • i medium onion, diced
  • 2 tsp chile powder
  • 3/4 tsp mustard powder
  • 1/8 tsp cayenne pepper
  • 1 sweet red or green bell pepper, diced
  • 1 medium zucchini, diced
  • 1 small eggplant (3/4 lb), diced
  • 1 1/2 cups low-sodium all natural tomato/marinara sauce
  • 1 tbsp Sucanat or raw honey
  • Sea salt & fresh ground black pepper, to taste
  • 8 thin whole-grain sandwich buns, toasted


ONE: Heat a large nonstick saute pan over medium-high heat. Add oil, meat, garlic and onion and cook for 5 to 8 minutes, breaking up meat with a spoon while cooking, until no liquid remains and meat is browned. Add chile powder, mustard and cayenne, stir well and continue to cook for 1 more minute. Pour mixture into a bowl and set aside.

TWO: Return pan to heat and add bell pepper, zucchini and eggplant, stir and saute for 3 to 4 minutes. Add meat mixture back to pan, stir well and reduce heat to medium. Cook for an additional 10 to 12 minutes, stirring often, or until all vegetables are tender and cooked throughout.

THREE: Add tomato/marinara sauce, 2 tbsp water and Sucanat or honey to pan, stirring until meat and vegetables are coated. Cook until sauce is hot and bubbling. Season with salt and black pepper. To serve, sandwich 3/4 cup of mixture between each bun.

Tips & Bonus Information

Nutrients per 1 filled Sloppy Joe sandwich (including 3/4 cup filling): Calories: 232, Total Fat: 5 g, Sat. Fat: 1 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 1 g, Carbs: 30 g, Fiber: 5 g, Sugars: 10g, Protein: 18 g, Sodium: 255 mg, Cholesterol: 30 mg
COOKING TIME: about an hour


Mr. & Mrs. Smith ab workout

Part of our Angelina Jolie Challenge week were the Mrs. Smith Banana Rolls.
It takes a strong core to make this happen.

Are you ready to get the body you want with accelerated results??

Join us for Sleek Body Bootcamp today or connect with me at MyTrainerTracy for
online training.


Friday, January 28, 2011

Angelina Jolie Week At SBBC

Friday, January 28, 2011
Angelina Jolie is lean, mean and dangerous!
This week in Sleek Body Bootcamp we are taking on the  challenge of the Angelina Jolie workouts.
We are going to dominate the Mr. & Mrs. Smith, Wanted, Tomb Raider and Salt workouts with
no regrets.

Angelina is Sleek, powerful, sexy and pushes her body to the limits.  Our goal this week is to step  outside our comfort zone and these workouts will not disappoint.

If you are on the fence about coming to Sleek Body Bootcamp, this is your week to take a cue  from AJ... take no prisoners.   You can get the lean, sexy sleek body you want! 

Bootcamp hours this week are
Saturday 8 am
Monday  9 am, 5:30pm 6:30 pm
Tuesday & Thursday 6 am, 5:30 pm 6:30 pm
Wednesday: 9 am, 5:30pm 

Friday 9 am

St. Louis Fitness Club
3525 Hampton Street
St. Louis, MO 63139


Go to Sleek Body Bootcamp and get started today!!


Tuesday, January 25, 2011

Tuesday, January 25, 2011

Fitness Magazine Articles


Sunday, January 23, 2011

Bootcamp,Motvation and Mary

Sunday, January 23, 2011
BootCamp, Motivation and Mary

Yesterday I was talking to someone about why she wanted to join my SleekBody Bootcamp and she told me that she just "lacks motivation" to workout at home. That got me thinking about what the benefits of being in a bootcamp setting mean to some people. While some people are able to 'just press play' on a dvd and make the magic happen, for some it's not that easy.
Take Mary for example. Mary is a stay at home mom. She told me she purchased some workout dvds and fully intended to get back to her pre-pregnancy weight. The first few weeks, Mary did her dvds and began to see results. She was very excited but then something happened, she found herself losing steam .
She put her workout on the back burner or when she did the workout she quit when the exercises got hard. She told me she never pushed herself and that frustrated her.

She told me that she just kept beating herself up for failing.

For her, SBBC is a problem solver.

Mary is one who tells me she needs the motivation of being with others in the workout. In Sleek Body Bootcamp, you sometimes see the competitive nature emerge and watching our teams workout outside their normal comfort zone is amazing. The normal frustration gives way to pride.

One thing that I do know is that fitness is a journey. Every workout at SBBC is designed to challenge but everyone will leave being successful. Mary tells me she looks forward to her workouts with SBBC and the old negative internal dialog is in the past.

Now it's your turn:
Try SLEEK BODY BOOT CAMP for 1 week Free!

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