Body Solutions LLC

this week goes out to Vanessa Trujillo
The amount of work and discipline that this girl has put in since we met her is unbelievable. She doesn't have the best genetics in the world, but absolutely works her butt off each and every day and never questions the process!

Body Solutions LLC's cover photo

Costco stepping up their nutrition game!! Comparable numbers, flavor and texture to quest... but under $1/bar! Only two flavors right now, but we are all four loving them!!

>>>SUSTAINABLE RESULTS

3 miles, 6600 steps, and our fastest time yet!!! :)

Morning run on the mountain! So proud of Kayla... She's ready to go every morning and always with this smile on her face!! Stronger every day!!!

With a wingspan of 78 inches (6'6") I learned very early on that I had to absolutely crush my arms if I ever wanted to shake my SpongeBob SquarePants look! As of now I train them 2x per week, and use a great deal of variety when I am hitting them in order to make sure every part of the arm evenly develops

So cool to be a part of this! We're only halfway through the month and Sweat Angels and their members have already helped donate over 20,000 hours of autism therapy!

Body Solutions LLC could not be more excited to announce our newest partnership with Sweat Angels! Sweat Angels is a social activism group that allows our clients to donate to some of the most worthwhile causes out there, just by checking in for their workouts! Every time a client checks in Sweat Angels makes a donation to the featured charity of that month. It's that simple! Some of the charities that they work with include: Best Friends Animal Society - Los Angeles, Watsi, The Autism Site, and Soles4Souls, Inc. This April all check-ins will be going towards Autism Therapy for those in need (see video in comments). We encourage all of our clients to be a part of this wonderful movement and can't wait to see the impact that I know we will make in helping support these charities!

Real basic Chest/Biceps workout that Rodney Hoffman and I hit this week. So often I feel like people get caught up in making their workouts too complex or advanced and forget that the best thing you can be doing is just 💪🏻💪🏻💯💯TRAINING HARD! While variety is good, and it's necessary in order to build a well-balanced physique sometimes it's nice to go back to basics and just lift with some intensity! 😡😡

crew checking in at Body Solutions LLC There aren't many people that can match the energy these two put in every workout!

Body Solutions LLC

Body Solutions LLC's cover photo

Extra special this week goes out to Edward Paine. Over the last 9 months Ed has lost a remarkable 90lbs! He has been 100% dedicated to his success the whole time and has the results to show it. He never misses a session, always tracks his food (even if it's not perfect), and does it all without ever complaining! He is the definition of a perfect client, and Becky and I could not be more proud of the success he has had! Now it's time to start building up and see where we can take his physique, congrats Ed!

goes out to our client Lori this week! Lori has lost over 50lbs while greatly improving her strength, endurance, and overall well being. She's never had to significantly cut carbs or fats, or follow an overly restrictive diet, she simply watches what she eats and makes sure that she gives her body what it needs on a daily basis. She says she feels better than ever and her upbeat personality definitely reflects that! Could not ask for a better client...congrats Lori!

The amount of effort this guy puts into each and every workout is absolutely amazing. Since we met him less than a year ago he has done nothing but give 110% each and every session and always wants to challenge his former self. Yeah, it took him a while to believe that he could still eat burritos and ice cream sandwiches while he lost weight, but his willingness to embrace our form of , and his belief in the process, has led to nothing but success. I can't wait to see what the next year will bring for him as he continues to transform himself and inspire those around him! We could not be more proud of you Cordero!

to the extreme..could not be more proud of this young man and the progress he has made. At 18 years old he has completely embraced the coaching we have given him and continued to train like a monster in the gym everyday! Since starting his cut has has shed over 50lbs while keeping his carbs elevated and performing minimal weekly cardio sessions. The sky truly is the limit for what he can accomplish with his physique and I can't wait to see where he will take it in the future! Congratulations Zak Scott!!

Perfect end to a great ! Went to the Downtown Phoenix Public Market this morning..picked up some new fresh herb plants, and killed a monster breakfast burrito from the Jamburritos Cajun Grille - Express. The Bakery will have to wait, but only for another 29 days!

P28 Foods Pizza Pockets - A high protein, low carb way to curb your pizza craving without destroying your dieting efforts!

Serving: 4 Pockets (1 Flatbread)
Calories - 440
Protein - 44g
Carbs - 32g (8g fiber)
Fats - 16g

Ingredients:
1 - P28 Flat Bread
2/3 cup - Low-Fat Mozzarella
1/3 cup - Marinara Sauce
Fresh Basil & Oregano
Turkey Pepperoni, Mushrooms, Onions, etc added to taste

Instructions:
1) Lay out flatbread and spread evenly with marinara sauce, top with cheese, and other desired fillings.
2) Fold flatbread over on itself several time until you have created a sort of "pizza roll"
3) Cut pizza roll into 4 pieces and either place in skillet over medium heat or oven at 400 degrees. If using skillet be sure to flip over once pockets begin to brown. If using oven bake until cheese begins to melt before broiling for 30 seconds to ensure a crispy crust!
4) Allow pockets to cool and enjoy!

So very proud of this guy! This is just the beginning!

/ / / Cinnamon Apple Pancakes topped with Cinnabun Protein Spread / / /

Nutrition: Per One-Dozen Pancakes with Spread
Calories - 630
Protein - 40g
Carbs - 103g
Fats - 3.5g

Ingredients: Per One-Dozen Pancakes with Spread
3/4 of a Medium Honey Crisp Apple
1 Cup Krusteaz Buttermilk Pancake Mix
1/3 Cup Egg Whites
1/3 Cup Walden Farms Calorie Free Syrup
1/4 Cup Sparkling Water (I used Lime flavor)
4oz Fat Free Cream Cheese
1/2 Scoop Trutein Cinnabun Protein Powder
2 Packets Truvia
Cinnamon to taste

Instructions:
1) Dice Apple into bits and place in skillet on high with 1 packet of Truvia & Cinnamon. Cook until apples begin to caramelize slightly and turn off heat.
2) Mix Pancake Mix, Egg Whites, 2/3 of Diced Apple Bits, Syrup, Cinnamon, and Sparkling Water until desired pancake consistency is reached.
3) Mix Fat Free Cream Cheese, 1 packet of Truvia, Cinnamon, and 1/2 scoop of protein powder. Mix until smooth & set aside.
4) Cook pancakes on skillet until golden brown, remove and add Cinnabun spread and remaining caramelized apple bits.
5) Enjoy!

>>>>>>>>300 Calorie Stir Fry

Peanut Butter Protein Frosted Double Chocolate Chip Cookie!!!

Ingredients:
(1) - Lenny and Larry's Double Chocolate Chip Cookie
(4tbsp) - PB2 Powdered Peanut Butter
(4oz) - Fat Free Cream Cheese
(2 packets) - Truvia
(1tsp) - Cocoa Powder

Nutrition:
Calories - 630
Protein - 42g
Carbs - 76g
Fats - 15

Directions:
1) Mix PB, Cream Cheese, and Truvia in bowl until smooth
2) Spread mixture on Cookie, sprinkle with extra PB & cocoa powder & enjoy!

Alex is easily one of our most dedicated clients and that shows through immensely here. He has been consistently on point with training and nutrition over the last several months and this is the result!
This doesn't mean he's eating 6 "clean" meals every day or spending 2+ hours in the gym. He still enjoys a couple Oreos or a few slices of pizza here, he just works his ass off in the gym for the time that he's there and doesn't let his food get out of control. Because of this he has seen a huge increase in strength and muscle, all while dropping over 15lbs of body fat! I could not be more proud of him as a trainer and I can't wait to see how crazy he's going to look in another couple months!
The most important thing in any change you want to make is consistency. As trainers we see a lot of people making New Year's Resolutions to be more active or eat more healthy. The ones that are successful are not the ones with extreme restrictions or expectations, they are the ones who set realistic goals that allow them to continue to live happy and healthy lives.You are much more likely to stick with something that isn't making you miserable. (or in many cases the people around you miserable, lol)

Yes, we're addicted to Mexican food...We probably eat tacos, burritos, enchiladas, etc for at least 1 meal every day of the week. Soooo, finding these roasted peppers at Costco was a pretty great! They really bring a whole new level of flavor to anything we make with them and also save us from always having to have fresh bell peppers on hand to roast before we make food....WIN WIN!

Nutrition: 1 Taco
Calories - ~280g
Protein - 28g
Carbs - 18g
Fats - 10g

Ingredients: 1 Taco
1 - Small flour Tortilla
2oz - Sampco Shredded Beef (seasoned with 1/2 tbsp fajita seasoning)
1 – Diced Fire Roasted Pepper
1/4 Cup - Diced Red Onion
1/4 Cup – Fat Free Mozzarella

Cooking:
1) Dice 2-3 roasted peppers and 1/2 red onion
2) Add peppers and onion to saute pan with 6-8oz of shredded beef, chicken, or pork.
3) Turn heat to high & add fajita/taco seasoning while continuing to saute.
4) Remove from heat, place in tortillas, add cheese/veggies and enjoy!
The whole process shouldn't take more than 5-8 minutes and you'll have restaurant quality Mexican food that can actually help you reach your goals!

Post-Workout Dessert
Double Chocolate Vitatops! Sundae with Arctic Zero Vanilla Maple Ice Cream, Chocolate Syrup, and whipped cream!

Nutrition: 1 Sundae
Calories - 180
Protein - 9g
Carbs - 38g
Fats - 1.5g
Ingredients:
1 Double Chocolate Chip Vitatop (warmed)
1 Cup Arctic Zero Vanilla Maple Ice Cream
2tbsp Fat Free Whipped Cream
2tbsp Walden Farms Chocolate Syrup

Lunch Time Tacos! 2 in Lavash Flatbread and 2 in regular flour tortillas.
The Sampco shredded beef comes already cooked. Just throw it in the pan w/seasoning and veggies and you're done in minutes.
(Sampco beef is sold at the Costco off Cave Creek & the 101)



Nutrition: 4 Tacos
Calories - 750
Protein - 75g
Carbs - 76g
Fats - 19g

Ingredients:
1 - Lavash Flatbread (cut in half)
2 - Small Flour Tortillas
6oz - Sampco Shredded Beef
6 - Diced Mini Bell Peppers
1/3 Cup - Diced Red Onion
1/2 Cup - Fat Free Cheese
2tbsp - Fajita Seasoning

Jalapeno Queso Burger on an Aunt Hattie's Big Bun!

Nutrition: 1 Burger
Calories - 625
Protein - 70g
Carbs - 40g
Fats -19g

Ingredients:
8oz - 96/4 Ground Beef
2 Slices - Jarlsberg Swiss Cheese
1.5tbsp - On The Border Queso
1/4 Cup - Diced Jalapenos
1/4 Cup - Grilled Onions
1 - Aunt Hattie's "Big Bun"

Starbucks Flourless Chewy Chocolate Cookie topped with Arctic Zero Vanilla Maple & Walden Farms Caramel Sauce

Serving Size: 1 Cookie w/Ice Cream
Calories - 190
Protein - 4g
Carbs - 33g
Fats - 5g

Pumpkin Kodiak Cakes with Dark Chocolate Chips and a side of Arctic Zero Vanilla Maple Ice Cream. We love our high carb days!!

Recipe: One Dozen 4'' Pancakes
2/3 Cup Kodiak Cakes Buttermilk & Honey Pancake Mix (if you're not aware, they sell it at Target, pick some up!!)
1/2 Cup Libby's Canned 100% Pumpkin
30 Guittard Chocolate Company Dark Chocolate Chips
Stevia (to taste)
Water (choose consistency)

Nutrition: Per 12 Pancakes & 1 Pint of Arctic Zero
Calories - 515
Protein - 30g
Carbs - 93g (20g fiber)
Fats - 7g

Rainy day gym time!!

It's Motivation Friday!! No one better to spend it with than two of the strongest and most inspiring women I have ever met!!! The shirts were a happy coincidence! Happy Friday Peoples!!

How do YOU eat your Quest Nutrition Bars?

These Mini Cinnamon Rolls are a quick and easy 3 ingredient way to indulge without having to destroy your numbers for the day!

Serving Size: 3 Rolls & PLENTY of Protein Frosting

Calories - 375
Protein - 57g
Carbs - 35g (19g fiber, 16g net carbs)
Fats - 7g

Ingredients:
1 Quest Nutrition Cinnamon Roll Bar
4oz Fat Free Cream Cheese
1 Scoop Trutein Cinnabun Protein Powder