Enjoy the holiday feast without the guilt ― or the weight gain.

November 8, 2018

Enjoy the Holiday Feast without the Guilt― or the Weight Gain.











Halloween is over and the Holiday Season is now in full swing filled with dinners and parties. 

This is always a favorite time of year as we celebrate the Holiday's with family and friends. And, with that we know there is a great deal of stress when it comes to watching the carbs and desserts. We want everyone to understand― YOU CAN EAT AT THESE DINNERS WITHOUT GAINING WEIGHT.

Yes, you can drink the wine. Yes, you can eat the mashed potatoes and gravy. Yes, you can eat the pie. The key is to not eat yourself sick when you do it.


And, yes, you read that right. 


We tell our clients that they should follow a conservative approach and make their dinner about being with family, not about the food. Don’t obsess over food, it’s only going to taste good for 15-minutes anyway, then you will be miserable if you overdo it. It’s perfectly fine and acceptable to eat some turkey, some greens, and a nice slice of pie or some gravy mashed potatoes. Hell, have both! Just don’t eat platefuls.


Avoid the guilt and workout the next day. We always recommend that our clients exercise that day,if possible, and eating won’t impact fat storage as much. The most important thing is to move your body. 



Give Thanks Workout 

Complete move one, and take a 30 second rest before completing move two. Take about a one-minute rest before moving on to the next move.

Complete each move for 1 minute for 4 sets. 


  • Dumbbell Squats (Heavy)

  • Lateral Raises

  • Weighted Step-Ups (Heavy lbs)

  • Dumbbell Swing to Tricep Extension

  • Crunch Curl 

  • Chest to Floor Burpees

  • V-ups ​​​​​​​











Pumpkin Pie Protein Cheesecake

WOW your family at Thanksgiving dinner and show them that eating healthy can be delicious and nutritious.


Prep Time: 10 minutes

Cook Time: 1 hour

Total Time: 1 hour, 10 minutes

Yield: 8 servings

Calories per serving: 259

Fat per serving: 9

Carbs per serving: 16

Protein per serving: 26



  • 16 oz Greek yogurt cream cheese (we used Green Mountain Farms)

  • 10 oz plain or vanilla nonfat Greek yogurt

  • 3 large eggs

  • 1/2 Cup 2% milk

  • 3 scoops 1st Phorm Level1 Protein Powder (Vanilla Ice Cream or Cinnamon Cookie Batter)

  • 1 tsp vanilla extract

  • dash of salt

  • 15 oz can of canned 100% pumpkin (not pumpkin pie)

  • 1 tbsp. round cinnamon*

  • 1 1/2 tsp ground ginger*

  • 3/4 tsp ground cloves*

  • *OR use 1 tbsp. of pumpkin pie spice in place of the cinnamon, ginger, and cloves


  1. Let the cream cheese, yogurt, & eggs sit out until they reach room temperature

  2. Preheat oven to 300.

  3. Cream the cream cheese for a few minutes.

  4. Add the Greek yogurt & mix until fully combined or about a minute.

  5. Add the protein powder slowly & mix for at least 3 minutes…the longer the better

  6. One by one add the rest of the ingredients & let mix for at least another 3 minutes.

  7. Pour into greased 8x8 glass pan. You may also cook the cheesecake in water bath to prevent it from drying out.

  8. Bake at 300 for 25 minutes THEN TURN TEMP DOWN TO 180 and bake another 30-35 mins. Open the oven as little as possible.

  9. Let cool on the counter for about 20 minutes then move it to the refrigerator to cool completely.

  10. Cut into 8 pieces & serve.










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Enjoy the holiday feast without the guilt ― or the weight gain.

November 8, 2018

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