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Motivation101: Haters Gonna Hate

As your social media gal- I spend a considerable amount of time searching for imagery to help motivate and lift you up on a daily basis. I enjoy the current advertising campaigns from Nike and Under Armour-  I love how encouraging they are of every person and body type.

I also follow several fitness blogs.

And of course- Pinterest.

Recently, however, I have noticed a disturbing trend on these sites.  People are constantly making snarky comments about a person’s weight loss journey or success stories.

“There’s no way that’s real- PHOTOSHOP!”

“Ugh please- like anyone could lose that much weight. Liposuction.”

“Please- if I had the money I’d look like that too- 90% plastic.”

It’s unbelievable to me how hard hearted we have become towards people who have done the hard work! Instead of celebrating the success, we degrade others to make ourselves feel better.

But does it? Does hating someone for success make you any better? Healthier? Skinnier? Funnier? Friendlier?

No. Jealousy does nothing but fester like a sore, keeping your from your goals.  And it does nothing for the person who has spent months working on themselves and their self-esteem to see and hear these comments.

Our lovely Livia -before

Livia After losing over 60 lbs. and completing a MARATHON!

 

 

 

 

 

 

 

 

 

 

We have multiple success stories at the gym. Individuals who have lost shocking amounts in weight and inches. Who have had their body fat go from scary to fitness-guru. Members who have gone from housewives- to instructors in the best shape of their lives.

We have SO much to celebrate. Every person who walks through those doors is defying the overwhelming epidemic of obesity affecting our nation.  They are putting in the work. Whether it be on the cardio machine or pumping iron in the weight room. Maybe they are doing partner training with their best friend and seeing results.

We have a responsibility to be congratulatory to everyone we see making a difference in their lives. We need to cheer on those who have distances yet to go to their goals.  We need to be nice.

And we need to ignore the haters.

-Kerith

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The Olympic Spirit: No Excuses

As you all know I proudly wave my South African flag high. I am a dual citizen of both South Africa and the United States (as of several years ago and an EXTREMELY long citizenship process). And so when the Olympics roll around I tend to put both flags high in the air and cheer for whomever is in the race, reppin from my country, at the time.

Except in the case of the 400m sprint. That race is where I am proud to be South African still- because we got to watch a man overcome incredible odds, to be the first “disabled” Olympian in the actual Olympics.

His name is Oscar Pistorius and he is 25. He was born without fully developed limbs below his knees and so his mother made the decision to amputate when he was a child. In an interview on NBC, Oscar stated that he was never told he was disabled, just different. “Mom would tell my brother to put on his shoes, and for me to put on my legs- and that was the last she wanted to hear about it.”

He trained for running with able-bodied runners his entire life. In fact- his first experience running against those with disabilities was at the Para-Olympics in Athens in 2004 when he was 17.

He set his sights on the actual Olympics from that moment forward. Except- he was banned from competitive running in 2008 because other athletes and coaches considered his “blades” an advantage. He missed Beijing- but he was victorious when scientists worldwide, including MIT professors, proved that the technology was not capable of producing the kind of times that Oscar was putting down. That the man himself was the reason behind the success.

Oscar Pistorius has made history- as the first “disabled” runner to compete int he Olympics.  But he has done more than that. He has shown the world that there is nothing that can stop you from achieving your dream.

In his heat he placed second with a time of 45.44 seconds- guaranteeing him a place in the semi-final. The “BladeRunner” as he is know competed valiantly in the semi-final, against the world’s greatest.

He finished in 8th with a time of 46.54 seconds.

And then something completely amazing happened.

The first place competitor of the semi-finals Kirani James- asked to trade name tags with Oscar, in a show of true Olympic spirit- and history in the making.

Now Oscar, is not the only example of the “Never Say Die” Olympic Spirit.

Niger’s Hamadou Djibo Issaka had only 3 months of rowing experience prior to coming to compete in the Olympic games. He is part of the Olympics program that allows developing nation’s an opportunity to compete- and he did. He was slow and steady- and he did not win. But his spirit was overwhelming. And it was HIS name that people were screaming for as he crossed the line last.  Djibo Issaka had previously rowed in a boat made only of materials found in his home town of Niamey, Niger’s capital. These did not include the modern rowing essential of carbon fibre.

Eric Moussambani or “Eric the Eel” swam in Sydney’s 2000 Olympics. He had only ever practiced in a short hotel pool and he had learned to dive, stroke and more simply from mimicking the American swimmers when they practiced. He completed his race in one minute and 52. 44 seconds. He had to stop at one point, he was so overwhelmed with nerves, in order to tread water before completing his race. But he finished it. And he’s worked hard to not only improve on himself- but to provide swimming lessons and coaching to those in Equatorial Guinea who may have hopes of the Olympic’s themselves.

 

The Olympic spirit is an amazing thing. It’s a never say die, no excuses, where there is a will there is a way- essence. It is what allowed 4 Jamaican’s to qualify as a bobsled team. (Cool Running’s anyone?)

It is what gave men like Eric and Hamadou opportunities to compete in a life changing and breath taking moment in history.

And it is what drives the “BladeRunner” to promise faster times for Rio, where he promises to be.

This essence is what should motivate all of us. It should make us hold not only our country’s flag high, but also our heads.

It should force us to MOVE and to want to do it- because frankly, if a double amputee, a man who had never rowed before, and a boy who learned how to swim from watching others can do it. Why can’t we?

 

Cooking with Kerith: Petite Cheesecakes

I adore dessert. In fact- I may have the largest sweet tooth ever. It’s kind of embarrassing.

But my sister had a birthday party recently and she had the coolest theme to it: “A Dessert Party.”

Everyone in the neighborhood brought some form of dessert- but I was seriously impressed with her idea. And I was seriously excited.

Now if there is one dish I have managed to perfect- it’s petite cheesecakes. It’s the one item I have done enough times that I KNOW I can make it in my sleep. For this recipe I doubled it- since one muffin pan only makes 12 cheesecakes and I wanted to mess with two different crusts.


So first order of business you will need:

(For ONE muffin pan)

For the filling:

  • 1/2 cup Sour Cream
  • 2 8 oz. blocks of full fat cream cheese (Plain) (Room temp.)
  • 1 tsp. Vanilla Extract
  • 2/3 cup  White Sugar
  • 2 Large Eggs (Room temp.)
  • 1/8 tsp. Salt

For the Crust:

  • 1 cup crushed Nilla Wafers/ Ginger Snaps/ Biscuit of Choice
  • 1 tbsp. granulated white sugar
  • 4 tbps. melted butter

Additionally:

  • Parchment Paper

Place all your ingredients in an easy to see location.

Now first you will measure out 1 cup of Nilla Wafers and One cup of Ginger Snaps. These are your crusts. You will probably throw in 5-7 cookies extra so that it makes a cup of crumbs. Place the items each in a ziploc bag- so ginger snaps in one bag and Nilla wafers in the other. And then beat them. Roll them. Crush them. You need FLAT and broken crumb like cookies that look like this:

Next step is to take your room temperature cream cheese and place it in your handy dandy Kitchen Aid Mixer and let it mix on low. Like this:

Then you add in your sugar and salt until it looks like creamy goodness.

While you are busy mixing the cream cheese and sugar (seriously leave it on low for a while) you will be busying yourself slicing parchment paper into 12 strips. Or in this case 24.  No larger than an inch in width.

Then you spray the pans with nonstick and place the parchment paper in like that. This is how you will magically lift your cheesecakes out of the muffin pan.

Now you head back to the mixer and add in the eggs- one at a time. Until well combined. Then you scrape down the sides and toss in the sour cream and vanilla extract- and you once again let it spend a few minutes mixing on low. Sot hat it goes from picture 1 to picture 2.

While it is mixing into heavenly tasting goodness, you are going to melt your butter and take your tablespoon on white sugar and combine it with your cookie crumbs to make an amazingly tasty crust crumb mixture.

This is what you will press  into the bottom of the muffin pan. Roughly 3/4 of a tablespoon per muffin slot. Also- make sure it’s not piled too high- you have cheesecake mixture to pour on top people!

You then pour one heaped tablespoon of cheesecake filling into each muffin tin. For some reason I had a ton of filling left over- so I ended up pouring it into a graham cracker pie crust as well.

Then you bake at 300(F) for 18-22 minutes. I find 20 to be the golden number.

And they come out looking like this:

All petite and delicious and perfect to have just one!

The recipe that I originally found said not to add lemon zest- the link to the current recipe on Joy of Baking says to add Lemon Zest. I disagree. These are WINNING cheesecakes.
I have made them for bridal showers, parties, weddings, etc. Do not mess with them. Ignore the lemon zest.

And enjoy.

-Kerith

Personal Training: Working it out with PT Matt Gammon

Well ladies and gentleman- We have a the cream of the crop when it comes to new Personal Trainers in our facility!

I have been lucky enough to work out with these new trainers so that I can inform you about their styles.
Matt gave me a great workout in a 45 minute time period, he was no-nonsense, encouraging and most of all -fun. And as you will see- I was SWEATING.

We started with a dynamic warm-up before heading to the PT area to get started.

We began with single leg deadlifts. I still have issues with these- my balance isn’t perfect and I am definitely weaker on my left leg then my right. Matt was kind and encouraging and gave me some pointers on how to better correct my form and perform the exercise correctly.

From there we went straight into dumbbell squats. Which believe it or not- I haven’t done before. These were probably my favorite exercise of the whole set- I could REALLY feel it and I felt great doing it. Matt made sure my toes were pointed forward and my form was perfect before I even went through my first rep.

Next we had hamstring curls using the physio ball- a move I have finally gotten the hang of. The best tip Matt gave me is to really keep your core tight so that you don’t wobble off the ball.

Finally we did back extensions- again using the physio ball. It’s amazing how much you don’t utilize your lower back until you have to work it. And then you realize it’s there and it is not happy with you.

And then A LAP! In under a minute and five seconds. Matt was waiting at the end of the lap with a high five and a “Great job!”

Then we repeated this three times.
When I was thoroughly out of breath Matt decided to add more torture to the list with abs.

He gave me four ab exercises to complete:

1) Ball curls. Where you put your hands in the plank position and curl the ball towards you using your shins/toes. Basically- pray you don’t land on your face.

2) Russian twists. I have done these before in Joe’s ab class- but Matt corrected my form so that my hips weren’t rotating as well and I am a lot more sore for it.

3) Ball crunches- another Joe’s abs favorite but still a  good one. 20 correct crunches later and I was starting to feel worn out.

4) Medicine ball twists. WITH A TWIST. I had to hold the medicine ball tight between my knees with my feet parallel to the ground while I twisted my torso. OW. And WOW. What a great exercise.

Of course he made me repeat it.

At the end of our workout I was tired and sweaty and encouraged. I really like how Matt explained what the exercises were working and how to make it more effective for myself.

Matt is knowledgeable, friendly and an invested Personal Trainer. He want’s to see you succeed as much, if not more than, you want to succeed for yourself. I highly suggest calling Jay Tate to book a PT consult with Matt- especially if you are looking for someone to keep you on task and motivated. (804) 364-1200- make that call TODAY.

-Kerith

Club Game: One Tribe!

One Tribe has kicked off and we are SO excited to have all of you participating! We couldn’t ask for more dedicated and excited individuals!

If you haven’t heard about One Tribe it is our newest club game. It is a six week program running from July 14th- August 25th that is helping you to get out of your comfort zone and into high gear!

The basic premise is this: You are part of a “tribe”. I.E. Les Mills. As a Les Mills fanatic you get one point for every Les Mills class you take. BUT you get TWO points for every class that is not Les Mills that you take!

There are also other activities that you can earn points and they are listed here below:

This is an amazing opportunity for you and your friends to earn points, get competitive, and make real fitness changes.

 

Sweat Equity: Working out with PT Jeremy Lester

I told Jeremy I was going to call this post sweat equity. Because you get what you pay for in a workout with him in pure sweat.

Jeremy- as many of you know- has been a familiar front desk face for some time while working on his PT certification. As an avid workout junky himself, Personal Training was the natural way to go.

We started with a quick two lap warm-up. Jeremy knows me and knows I workout fairly often so I felt fairly confident going into this workout.

From our warm-up he asked me a quick question, I let him know I had minor knee issues we agreed to have a good workout and off we went.

We started with Ski jumps while holding an 8 lb. medicine ball for a minute of time. A LOOONNNG Minute that first round since I was still a little out of breath from my sprint around the track.

 

After Ski Jumps we headed over to the PT area to work on dumbbell presses and deadlifts using the bar. Jeremy tried to start me off with 25 lb. dumbbells, after I finished laughing I pointed to my puny arms and told him to at least start me off with 15 lbs.

With the deadlifts I used an alternating hand grip- something I hadn’t done before and the feeling was surprisingly different.

Then Jeremy asked me how long could I hold a plank.

I looked at him like he had lost his mind and he laughed and said we’d start at 1 minute. And although it was a long minute, it was easily achievable. He was extremely encouraging and made sure I held correct form the entire time.

We started our next circuit off with burpees. I hate burpees more than I hate push-ups. And that is saying something. My first few I managed to spring off the ground like a gazelle. As the minute wore down I was limping my way back to a standing position. But Jeremy kept encouraging me and telling me to push hard and finish strong.

Our round continued with fly’s and squats and what I like to call the devils triceps.  Jeremy was great in explaining the difference of where my arms should be on the fly exercise, what I should feel and correcting me until I got it exactly right before he would start counting.

He checked my squat form first before allowing me to use the weighted bar and after our first set where I over-estimated how much weight I could comfortably handle, we adjusted and he pushed me through more reps . I felt confident and like I had REALLY pushed myself.

 

The Tricep trio involved a set of waist width tricep dips, then a set of arms spread far out on the bench and then finishing with a diamond shape, arms close together- to reach all areas of your triceps. They sucked- but in a good way, you immediately knew it was working something.

 

I asked Jeremy what moves would best tone inner thighs. I mean come on, it’s summer and we all have work to do. He told me that weighted sumo squats really tone your inner thighs and glutes and he had me try a set so I could get comfortable with the feeling.

Then he grabbed the foam rollers and told me that our hour long session was over. And he foam rolled along side of me so that I did it correctly.

Working out with Jeremy was a great experience.  He was on task, knowledgeable and he really made me work. He had an explanation for my questions that made sense in layman’s terms and he was upbeat and encouraging the entire time.  You couldn’t ask for a more positive experience.

 

If you want to workout with Jeremy contact Jay Tate at (804)364-1200 and schedule a PT consult today. But hurry- I have a feeling Jeremy’s schedule is going to get pretty full, pretty quickly.

 

-Kerith

Cooking with Torrie and Kerith: Salmon and Quinoa

I love that we mostly cook lunch meals. But there are days where I want a truly proper meal.

And so I told Torrie I was making salmon.

And she said that’s great. In fact she told me she was going to add quinoa to my meal.

I raised an eyebrow but decided to trust her instincts.

I also had some zucchini in the fridge that needed cooking. Or else I’d have to toss it by the end of the week.

So Salmon, quinoa and zucchini it was.

And it was AWESOME.

What you need:

  • 1 piece of salmon 4 oz.-6 oz.
  • 1 box quinoa (we used Roasted Red Pepper and Basil)
  • 1 zucchini- sliced.
  • Lemon
  • Olive Oil
  • Garlic
  • Old Bay
  • Black Pepper
  • Italian Dressing

 

First- add 2 teaspoons lemon, 1 tablespoon Olive oil, 1 teaspoon black pepper, 1 teaspoon (heaped) minced garlic and 1teaspoon old bay and mix thoroughly in a bowl. Place Salmon in the mixture and thoroughly coat both sides.

Next, place you quinoa and water in a pot on the stove and add ingredients as listed on the box.(I.e. Olive Oil and Seasoning packet)

Let it cook for 20 minutes as directed on the box.

Slice your zucchini lengthwise so that you can grill it.  Do not massacre it like I did.

And generously brush it with two tablespoons of Italian Dressing.

 

Heat up the grill and place your salmon on a sheet of aluminum foil. Place it on medium-high flame heat for 12 minutes. You don’t have to flip it- it will cook through.

 

When it’s all done- place your grilled zucchini, salmon and complete quinoa on a plate and enjoy every single delicious bite!

-Torrie and Kerith

 

 

TRX: Rip Trainer Demo And MORE!

We want to show you how different parts of the gym can integrate with each other to help you become a better, more well rounded and physically fit individual.

So we got one of our lovely members Kristen to wear our demo Polar Heart Rate Monitor for Ashley’s Cycle Bootcamp Class and we let Jay Tate, our Fitness Director, set up a special demo for the first half an hour of class.

We split the class in half at the beginning and let Jay  demonstrate how to use the TRX Rip Trainer as well as the TRX Suspension Training system.

The Rip Trainer is a new addition to our facility and it really helps work on your core because at all times your body is resisting rotation.

Here is a Video Link from TRX on the Rip Trainer if you want to check it out yourself.

 

Jay gave demonstrations of moves at each of the three stations. One for the Rip Trainer, One for TRX and one for Abs. Our participants rotated through each station- doing several different moves in their fifteen minute session while Jay and two other Personal trainers watched and made adjustments to form as necessary.

Kristen had previously tried Personal Training and loved it but she’d taken a break and had never tried the Rip Trainer before. She said she really enjoyed the TRX moves and was surprised by the difficulty of the Rip Trainer.

809 calories burned later!

 

Thank to the Polar Heart Rate monitor we also learned that Kristen burned 809 calories in her hour long class.

She had no idea her body was capable of burning that much and she enjoyed wearing the heart rate monitor as well as knowing that information.

 

The Heart Rate Monitors are available for Purchase in the Cafe and we have a stand with the different models as you walk in at the front desk.  If you are interested in TRX or Rip Trainer training schedule your free PT consult with Jay Tate today! Just call (804)364-1200!

My First Time: BodyPump

Sorry it’s been a while since I have posted a class workout. I have been so excited about food blogging I completely forgot to put these up!

I tried BodyPump for the first time with Kim Hale. She’s pretty much amazing and I enjoyed every second- but I have to admit I was a little apprehensive going into that classroom.

BodyPump is a class that works different muscle groups using weights and hot tracks. And All I could think of was man… I hope I don’t drop a weight on my foot or someone else’s.

Thoughts Prior to Class:

It’s going to be too difficult.

Can I lift that?

I know I am going to need: A step, Mat, bar with two or three sizes of weights.

The Class Itself:

We need a mat, a step  and a bar with weights. I am newbie so I choose 2.5 lb, 5 lb, and 10 lb weights.

Kim Hale started us off with a decent warm-up. The music was popular and familiar, and the moves were easy enough to follow. In a way the warm-up gave you a false sense of confidence because you were like, “Oh hey- I got this.”

Now BodyPump focuses on different muscles groups. So there is usually a: warm- up track, squat track, chest track, back track, biceps track, lunges track, shoulders track, abs track, and then the final cool down and stretch track.

So naturally we moved into the Squat track next.

Kim made sure to point out correct form for squats multiple times throughout the track in order to get people into the correct position for this move. Squats are one example of a move that is best taught to you by a Personal Trainer (USE YOUR FREE CONSULT!) so that you can make sure that you do not injure yourself.

The squat track feels long. Mostly because your glutes start to burn after the third set of pulses. And the slow drop and slow raise segment doesn’t exactly feel like a breeze either. As someone new to the class I suggest not overloading your bar and really just focusing on getting the correct form. Because even with a light bar- the correct form will make you feel every second of that track.

Our next track focused on Chest. So we took a few second to re-arrange the bar for the correct weight and get into position.

The chest track was not as long as the squat track- or at least it didn’t feel that way. There were several moments of rest as well which really helped. In Chest Track you are using warm-up weight if not a little bit more and you are holding your grip a little wider then you would for biceps or triceps. You focus on pushing straight up and down, doing it in counts of 3:1, 2:2, and 1:1.

After Chest we moved to the Back Track. So you again re-arrange your bar weight and then stand back up.

 

 

 

Back focused on “clean and press” and rows.  Clean and Press is another move that I STRONGLY suggest you work with a Personal Trainer to get the form down correctly. (USE YOUR FREE CONSULT!) It’s a move that can be hard to master in such a large classroom setting, but once you get it down you will not regret it.  The great thing about rows and dead lifts is that when you do them correctly you feel them! You know you’re working the right muscles because they let you know!

Back Track is pretty fast paced and easy to follow. The hardest move to pick up is the clean and press, but if you pay attention you can catch on.

From Back we moved to the triceps track. Awesome. (Mine are not exactly in great shape…)

Triceps involves moving back down to the ground and using free weights to do a few non-bar related moves. At this point in the class you are sweating and starting to feel a little sore. There are definitely muscles you are not used to using. We started with the bar and did a few “skull crushers” and a couple of other tricep extensions, once again using the 3:1, 2:2, 1:1 ratio for the movement.

Then we stood up and grabbed our weights and did the tricep extensions behind the head. If you have ever taken a gym class you have seen these done.

After your arms feel like rubber you get the joy of picking the bar back up and doing biceps.

 

 

 

Biceps focus on full bicep curls, bottom half curls and top half curls. And we do those in multiple variations. 8 counts are not uncommon in biceps. Kim Hale’s peppy voice starts to sound like nails on a chalkboard because you just want to put your arms down and have them not burn. And then the track is magically over. And you shake your arms out and feel magical.

At the end of Biceps you’ve decided that you have the same muscle tone as Gumby.

 

 

 

The worst part of the class for me was lunges. I have knee issues so I can get sore very quickly. But it wasn’t the lunges that did me in. It was the fact that my legs were shaking like one of those “Jello Jigglers” commercials and I was plum worn out by the end of the track. If you are new to the class- do lunges without any weight.  Do not push yourself until you know what you are getting into.

Lunges involve pulsing, pulling your knee up into your chest, Deep lunges on one leg for multiple 8 counts and then switching. There may even be a few additional squats in your lunge track.

This is the point of time in class where you are officially tired.

Which of course means you still have three tracks left to go.

After lunges you focus on shoulders. Usually this means you get out of the bar and are once again using the weights in your hand to work those muscle groups. The shoulder track is not very long and is pretty tolerable because at the end you get to lay down for abs.

Kim combined our abs with some push-ups. Do not tell Jay I did “girl” push-ups. We then got to do some oblique crunches, some normal crunches, bicycles and one or two more assorted abdominal exercises. We finished with a little bit of plank.

And then thank heavens. We got to stretch- which you MUST stay for. Otherwise you will be unbearably sore the next day. Like hobbling around like a penguin sore.

Final Thoughts:

I LOVE BodyPump. Because at the end of this class you KNOW you worked out. You can feel it. My one caveat for BodyPump would be to take the time to sit down with a Personal Trainer or even grab one on the side and get them to assist you in form ahead of time so that you DO NOT injure yourself. If you don’t feel comfortable doing that- PLEASE do not weight the bar until you get comfortable with the motion of the moves and can do so correctly.

Kim Hale is an excellent instructor and she is not the only one. Emilie, Kathi, Shelle- all of them do a wonderful job teaching BodyPump. (Kathi even throws a little CXWorx in every Friday at 12:15)

BodyPump is on the schedule daily and is worth taking a trip to try out. ALWAYS let the instructor know it’s your first time. Do not over do it. And you will have an amazing workout experience.

I hope to see you pumping some iron soon.

-Kerith

Cooking with Torrie and Kerith: Healthy French Toast

I am a breakfast nut. It’s my favorite meal of the day.  So when Torrie and I were talking about the blog and the recipe we wanted to use- I suggested French Toast.

And to my relief- she loved the idea!

So we decided to do healthy french toast with a blueberry sauce. And in order to do the Blueberry sauce- we went and picked our own berries!

Torrie and I both feel very strongly about being educated about where your food comes from. We’re both huge fans of farmer’s markets where you get to interact with the individual who grew your food. Knowing their philosophy on food really makes a huge difference in how you view your fruits/vegetables/meats/cheeses etc. It gives you a strong connection and it really informs you what methods were used to create the food you are absorbing into your bodies.

So we wanted to experience some of that by going berry picking. We found an amazing place near King’s Dominion called “Mt. Olympus Berry Farm.” It’s a really quaint looking building where they hand you your pail and tell you where to go for berries- and you walk to that location and lucky for us- have 8 rows of blueberries to pick from.

The blueberries were just coming into season, it was a gorgeous day and it was so much fun to pick and fill the pail. Of course an occasional sample had to be tried- and the blueberries were AMAZING.

We stopped in and checked out all the other products produced at the farm, including dressings for salad and barbecue, salsa, and preserves of : fig, rhubarb, strawberry, boysenberry ( I bought some- they rock!), blueberry and blackberry. Different apple and pumpkin butters and more.  It was so cool and everything was canned right there!

Check them out on Facebook as well- they keep you up to date on current picking conditions and discount phrases.

Well with all that blueberry goodness- we had to make something delicious with it. So French toast it was.

We started with the Blueberry sauce:

  • Blueberries
  • 1 tablespoon cornstarch mixed in cold water
  • 2 teaspoons sugar
  • a tiny splash of water

First we place the sugar and water  in a pot on low to simmer.

Then we slowly add the blueberries  and watch them get hot and start to pop.

Once the majority have popped add in the cornstarch water and watch your blueberries transform into a beautiful and richly colored topping.

For the french toast:

  • 1 medium bowl
  • 2 slices Nature’s Own Wheat Bread or similar bread (approx. 50 calories a slice)
  • 3 tablespoons Egg Whites ( available in bulk in the egg section of any grocery store)
  • 1 tsp. cinnamon
  • 1 tsp. vanilla extract

First mix the vanilla, cinnamon and egg whites together.

Then soak your bread slices in the mixture so that they absorb all the flavor.

Toss them onto the frying pan with a little non-stick Pam and cook until egg whites are cooked on both sides.

Place on a plate and top with Blueberry sauce and maybe a dash of Pure maple Syrup.

Smile at the heavenly goodness that is the french toast with blueberry sauce.

Refuse to share with your significant other.

And enjoy every last bite.

-Kerith & Torrie