On November 5th 2011, I entered my first Figure & Bikini Competition, “MonsterMashBodyBuilding”. It had never crossed my mind to enter a body building competition because I never believed it was possible for me. Michelle changed my way of thinking. She taught me that if you work hard, anything is possible and she proved it. I took 5th place in Figure and 6th place in Bikini. When I look at my trophy I am still amazed at what I have accomplished.

Before I met Michelle I had poor posture, no energy, no motivation and I was lacking confidence (being a stay home mom). I met Michelle at “Anytime Fitness” in Grafton. I walked into her office seeking personal training for my posture. Shortly after taking some one on one sessions, I started taking some of the classes she offers, which are fantastic – REALLY! I can honestly say I never get bored. When I complete a class with Michelle I feel so good, full of energy, strong, and my mood stays happy all day. I’m addicted to the classes she offers and the results I get from them. Michelle’s “Diet Doc” program has also helped me with my nutrition. I have learned so much from this program and am surprised at how little I knew.

I believe some people are so good at what they do because they have a gift. Michelle is one of those people. She has such great knowledge and experience of health & fitness because it’s who she is. She is very passionate about her work and it always shows. If anyone was to ask me what makes Michelle so special, I would have to say “it’s because she really CARES about helping you”. Michelle was there for me by my side from the beginning to the day of my competition, every step of the way. An amazing experience I will forever cherish.

Thanks Michelle….Your the Best!!!!!!!

(This recipe is gluten-free, low-carb, higher in protein, guilt-free, low in fat, high in fiber and freaking the best craving solution ever!)

Makes 24 Cauliflower Pizza Bites

Ingredients:

• 2 Cups Grated Cauliflower (washed, dried and grated using a food processor or cheese grater by hand until rice-like or thinner – Note – Approximately one head of cauliflower)
• 1/4 Cup Egg Whites
• 1 Cup 1% Cottage Cheese (drained)
• 1 Tsp Oregano
• 2 Tsp Parsley
• 1/4 Tsp Garlic Powder
• 1 Tbsp Coconut Oil (Optional)
• 1-2 Tbsp Frank’s Hot Sauce (Optional)

Directions:

1. Pre-heat your oven to 450 F.
2. Using a healthy cooking oil spray your mini muffin tin.
3. In a hot frying stir fry the “cauliflower rice” until the cauliflower is slightly translucent (about 6-8 minutes). Place in a bowl and let cool.
4. Place all other ingredients the food processor and blend until smooth.
5. In a bowl combine both the “cauliflower rice” and blended ingredients. Mix completely.
6. Evenly spoon mixture into your muffin tin molds. Press pizza dough down evenly and firmly (*The pressing down firmly is very important to make sure these stick together).
7. Place in your oven and bake for 25-30 minutes.
8. Remove the pizza bites from the oven and let set until cool (This is also very important – let these pizza bites set in their pan for 5 – 10 minutes before removing – If you take them out while they are too hot they will break).
9. Once cool remove from muffin tin (either by tipping them out OR by running a thin knife down along the side and popping them out).
10. Use organic, natural pizza or pasta sauce for dipping Enjoy!

Tips – Here are my main tips to make your pizza bites crusty:

1. Make sure your cauliflower is dry after washing.
2. Bake until crust-like. If you peak at your crust at the recommended cooking time and they are not golden… cook longer.

I am about to turn 45 and for the first time in my life i am learning about
my body and nutrition.  I have had 4 foot surgeries in 2 years time and
found myself rapidly becoming sedentary and putting on weight, I have known
about Michelle and Diet Doc for several years, unfortunately it took me a
while to realize the whole nutrition and fitness connection.  I remember
last Spring taking her classes at the gym for a few weeks and seeing no
results, I casually asked her why I wasn’t losing weight.  She told me
straight up it’s 80% nutrition and if I wanted to meet with her to stop by.
I started working with her and lost a few pounds, but then I had a medical
situation over the Summer that lead to another surgery, this time pretty
serious surgery.  I had to have 12 inches of my colon removed.  The biggest
factor was a lifelong affair with processed food.  I remember being in the
worst pain of my life post surgery thinking if I make it through this I
promise to really work with Michelle and get myself healthy.  Of course
looking fit is important but going through that situation I realized I
needed to get healthy.  I had lost 7 pounds over the summer doing a lose
Diet Doc regime, but then 5 weeks ago I started full force Diet Doc and
working out.  I found for me the two had to go hand in hand.  Michelle has
basically held my hand along the way until I was ready.  In 5 weeks I have
lost an additional 12 pounds and as you can see transforming my body.  I
could have never done this alone, Michelle makes it very easy to learn and
follow a healthy clean eating diet.  I am half way through my journey.  This
can be done, you can teach an old dog new tricks!  I have to modify to get
work outs in but I can do it.  I am doing it with Michelle and I will never
look back!

YIELD: 8 servings
PREPARATION TIME: 10 minutes
COOKING TIME: 9 hours 5 minutes
Details

Looking for an easy dinner? This thick, hearty slow-cooker chili recipe is delicious any time of the year! Using leaner cuts of poultry, such as turkey or chicken breast, reduces the fat content but delivers a taste sensation.

Ingredients

• 1 lb / 454 g dry great northern beans or white kidney beans, rinsed and picked over
• 4 cups / 950 ml low-sodium chicken broth
• 2 cups / 480 ml yellow onions, chopped
• 3 large cloves garlic, minced
• 2 tsp / 10 ml ground cumin
• 1½ tsp / 7.5 ml dried oregano
• 1 tsp / 5 ml dried ground coriander
• 1/8 tsp / 0.625 ml ground cloves
• 1 x 4-oz / 120 ml can chopped green chilies
• 2 lbs / 907 g boneless, skinless chicken or turkey breast, grilled and cubed
• 1 tsp / 5 ml sea salt

Preparation

1. Place beans in a soup kettle or Dutch oven. Add enough water to cover beans by two inches. Bring to a boil. Let boil for 5 minutes. Remove from heat and let stand covered for 1 hour. Drain and rinse. Discard liquid.
2. Place beans in a slow cooker. Add the chicken broth, onions, garlic and seasonings. Cover and cook on low heat for 7 hours or until beans are not quite tender. Add the chilies, chicken and sea salt. Cook for another hour until beans are tender.

1. Nutritional Value per Serving:
2. Calories: 259
   Total Fat: 2 g
   Saturated Fat: 0.1 g
   Total Carbs: 18 g
   Fiber: 5 g
   Protein: 39 g
   Sodium: 818 mg
   Cholesterol: 2.5 mg

Target Body Part:    Butt/Hips, Legs – Thighs
Primary Muscles:     Gluteus Maximus (glutes), Quadriceps (quads)
Secondary Muscles: Rhomboids, Erector Spinae, Transverse Abdominus,
Gluteus Medius/Minimus (Abductors), Hamstrings, Adductors, Soleus, Gastrocnemius, Full Body/Integrated
Equipment Needed: Dumbbells, Raised Platform/Box

Step 1

Starting Position: Stand with your feet parallel about hip width apart while holding dumbbells in your hands with palms facing inwards. Depress and retract your scapulae (pull shoulders down and back).

Attempt to avoid shrugging your shoulder upwards.

Step 2

Upward Phase: Slowly step to place your right foot on a platform, placing your foot firmly on the deck while keeping your torso upright and aligning your knee over your second toe. Push off with the trailing (left) leg to raise your body onto the platform placing that foot alongside your leading (right) foot. During this transition, your torso and your right tibia (shinbone) will move slightly forward past vertical, but try to avoid excessive forward movement.

Step 3

Downward Phase: Slowly load the weight of your body into your leading (right) foot, step backwards to place the trailing (left) foot on the floor in its starting position. Allow your body to lean slightly forward during the step-down movement. Load your weight into your trailing (left) foot and step off the platform with your leading (right) foot, returning to your starting position. Repeat for the opposite side.

Step 4

An exercise progression is to step-up onto one leg only and remain standing on a single-leg before stepping back down.

Helpful Tip:
Single-leg stepping is a functional movement we perform daily. Always monitor your foot, ankle and knee position. Avoid movement of your foot and ankle (collapsing in or out), and always attempt to keep your knee aligned over your second toe.

more to come, stay tuned!
http://www.cafepress.com/fithappensllc

Ingredients:

1½ cup chopped onions
1 cup chopped sweet green peppers
½ cup chopped sweet red peppers
½ cup chopped sweet yellow peppers
½ cup chopped sweet orange peppers
5 cloves garlic
1/2 cup chopped hot chili peppers
2 chopped habanero peppers (optional)
4 tbsp olive oil
2 pounds boneless chicken breast, skin removed
or
3 cups kidney beans
1 ½ cups pinto beans
1 cup green or wax beans
1 cup snow peas
1 cup shredded carrots
1 cup chopped celery
1 cup zucchini chopped, seeds removed
1 cup summer squash chopped, seeds removed
2 cups cauliflower
2 cups broccoli
6 cups diced tomatoes

Spices:

½ tsp cayenne pepper
½ tsp chipotle chile pepper
½ tsp crushed red chile pepper
2 tbsp basil
1 tbsp oregano
½ tsp black pepper
sea salt to taste

Directions:

1. Heat the olive oil in a large stock pot (8 quart) over medium heat. Add the onion, garlic, sweet peppers, hot peppers, carrots, and habanero pepper; cook and stir until the onion is transparent.

2. Cut the chicken into bite size chunks, add to the stock pot, add half the spices, cook for about 10 minutes, stirring occasionally, or until the meat is no longer pink. Skip this step if making with beans.

3. Add the diced tomatoes, stirring into the onions, garlic, peppers, etc. Add the remaining spices and bring to a slow boil. Add salt and pepper to taste.

4. Add the pinto and kidney beans and bring to a slow boil. Skip this step if making with chicken.

5. Add the longer cooking vegetables, cauliflower, green beans, broccoli, etc. and simmer for about 10 minutes. Add the softer vegetables, zucchini, summer squash, celery, snow peas, etc. and continue to simmer. Cook until the vegetables soften but are still crisp, remove from the stove.

Notes:

1. Use all fresh vegetables
2. Nutrition below is with “no salt added” tomatoes
3. Nutrition below is with “no salt added” beans
4. Spice to your preference
5. Salt to your preference
6. Makes 5 quarts (20 servings, 1 cup per serving)
7. Great over brown rice, whole wheat pasta, or any hearty pasta
Nutrition (chicken):

* Calories 147
* Fat 4.6 g
* Saturated Fat 0.9 g
* Cholesterol 39 mg
* Sodium 58 mg
* Carbs 10 g
* Dietary Fiber 2.6 g
* Protein 16 g

Nutrition (beans):

* Calories 120
* Fat 3.2 g
* Saturated Fat 0.4 g
* Cholesterol 0 mg
* Sodium 24 g
* Carbs 19
* Dietary Fiber 5 g
* Protein 5.3 g

Ingredients:

1½ cup chopped onions
1 cup chopped sweet green peppers
½ cup chopped sweet red peppers
½ cup chopped sweet yellow peppers
½ cup chopped sweet orange peppers
5 cloves garlic
1/2 cup chopped hot chili peppers
2 chopped habanero peppers (optional)
4 tbsp olive oil
2 pounds ground turkey (99% lean)
or
2 pounds ground beef (95% lean)
2 cups green or wax beans
1 cup snow peas
1 cup shredded carrots
1 cup chopped celery
1 cup zucchini chopped, seeds removed
1 cup summer squash chopped, seeds removed
3 cups diced tomatoes

Spices:

½ tsp cayenne pepper
½ tsp chipotle chile pepper
½ tsp crushed red chile pepper
½ tsp cumin
½ tsp paprika
½ tsp black pepper
sea salt to taste

Directions:

1. Dice up all of the vegetables small – ¼ to ½ inch pieces.

2. Heat the olive oil in a 12” deep skillet over medium heat. Add the onion, garlic, sweet peppers, hot peppers, carrots, and habanero pepper; cook and stir until the onion is transparent.

3. Add the ground turkey or ground beef, cook for about 10 minutes, stirring occasionally, or until the meat is no longer pink.

4. Add the diced tomatoes, stirring into the onions, garlic, peppers, etc. Add the remaining vegetables and all the spices. Add salt and pepper to taste.

5. Simmer for about 15 minutes covered.

Notes:

1. Use all fresh vegetables
2. Nutrition below is with “no salt added” tomatoes
3. Spice to your preference
4. Salt to your preference
5. Makes 12 quarts (12 servings, 1 cup per serving)
6. Great over brown rice, whole wheat paste, or any hearty pasta

Nutrition (ground turkey):

• Calories 175
• Fat 5.6 g
• Saturated Fat 0.7 g
• Cholesterol 47 mg
• Sodium 60 mg
• Carbs 12 g
• Dietary Fiber 3.3 g
• Protein 21 g

Nutrition (ground beef):

• Calories 237
• Fat 9.9 g
• Saturated Fat 2.9 g
• Cholesterol 57 mg
• Sodium 80 g
• Carbs 15
• Dietary Fiber 3.8g
• Protein 22 g

Ingredients
1 1/2 lb. lean ground turkey
10 cloves garlic, chopped fine
1/4 cup grated parmesan cheese
1/2 tsp. sea salt
1/2 tsp. ground black pepper

Directions

• Step 1 – In a large mixing bowl, combine all the ingredients and form in to meatballs, approximately the size of a golf ball (maybe just a tad smaller).
• Step 2 – Place them on a parchment lined cookie sheet.
• Step 3 – Bake at 350 F. for approximately 30-45 minutes, or until the meatballs reach a minimum of 165 F. on a thermometer.
• Step 4 – Remove from oven, allow to cool slightly and serve.

Eat and Enjoy!

Nutritional Content
1 serving = 1 meatball

Calories: 65
Total Fat: 4 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 31 mg
Sodium: 57 mg
Carbohydrates: 1 gm
Dietary fiber: 0 gm
Sugars: 0 gm
Protein: 7 gm
Estimated Glycemic Load: 0

I asked Michelle for her top tips on how to be healthy and fit. And, of course, how can we all get hot bodies in time for Spring?

“All questions I constantly hear as a Personal Trainer and Diet Doc Nutritional Consultant. The first thing I would like to point out is that most of those “tight looking” body parts are made in the kitchen, not in the gym. You will never see those muscles if they are hidden under a layer of fat.  Don’t get me wrong, you DO need to spend time in the gym and yes women you DO need to lift weights. You also need to add cardio to your routine. I find that Interval Training is one of the best fat burning workouts out there.  20-30 seconds of your maximum intensity followed by a short recovery repeated for a set amount of time will do the trick.

- Michelle O’Toole~ Owner of FIT Happens LLC www.fithappensllc.com Diet Doc Nutritional Consultant, A.C.E. Certified Personal Trainer, Lifestyle Fitness Coach Check out Michelle on Facebook (click here) whenever you need some inspiration or a laugh like these: