Category Archives: Nutrition


Hauntingly Healthy Halloween Recipes

Can you believe it’s that time of year already?  Halloween is just around the corner so now is the time to find those festive holiday recipes that your family will eat, but that are also good for them. After all Halloween is one of the most favorite holidays observed because it boosts sweet treats galore, plus it’s observed for nearly the entire month of October.  Here are some recipes that are sure to be a hit among your goblins, gremlins, and ghosts alike, regardless of their age. The best part is these recipes will not only have your munchkins drooling, they won’t even realize they are eating healthy!

Breakfast Muffin Creatures: Send your loved ones off to face the day with a hearty breakfast by spicing up the age-old favorite English Muffin!  It is easy and will soon become a household favorite mimicking a decorated sugar cookie!  Lightly toast an English Muffin, spread with cream cheese, and create a ‘face’ using fresh fruit.  A couple raspberries, blackberries, or blueberries will make great eyes and nose and can easily be strung together for a smile, starting the day off with a happy meal!

Turkey Eyeballs: Picture your family sitting down to a dinner that is staring back at you!  It’s sure to enhance the dinner conversation as well as the food consumption!  What do you need to add to your Calderon you ask? 1 pound lean ground turkey, ¼ cup pesto. ¼ cup Italian style breadcrumbs, ¼ cup grated Parmesan Cheese, 1-teaspoon salt, ¼ teaspoon black pepper, one can of sliced black olives, and 3 cups marinara sauce. Preheat oven to 350 degrees and let’s mix this delicious dish!  Mix everything except the marinara sauce into a bowl and thoroughly mix with your hands. Using about 1 tablespoon of the meat mixture per meatball, roll into balls and place on a wax paper lined pan.  Gently press one black olive slice into the top of each meatball, rolling it once in your hand to make sure it is secure. Pour the marinara sauce into a 9X9-baking pan and top with the meatballs. Cover the pan with foil and bake until the meatballs are no longer pink and are firm to the touch, about 20 minutes. Serve and beware of the eyes following you to dinner!

Orange Vanilla Potion: This drink is sure to steer your super heroes and princesses away from sugary soda drinks at the table. All you need is 1 cup orange juice, 1 cup unsweetened coconut milk, 2 medium carrots peeled and chopped into thirds, 1 teaspoon pure vanilla extract, ½ teaspoon pure orange extract, and 1 teaspoon Agave nectar.  Simply place all ingredients into a blender and blend on low to medium speed until smooth, chill and serve!  Magic potions have never been this easy or tasted this good!

Make the most of your meals this Halloween season, in a healthy way!  Skimping on the sugar doesn’t have to mean bypassing the holiday fun!  Wishing you a happy Halloween season from the Tae Bo® Fitness Family to yours!


Easy Fitness Tips

Hey there, how’s it going? I know you have been struggling with your commitment to exercise so I wanted to pass along a few things I learned along my journey to leading a healthy lifestyle. Hopefully they will help you get through the first twenty-one days of your program. After all, everyone knows that if you do something consistently for twenty-one days it becomes a habit. I know it is much easier to cheat so to speak or come up with one excuse or another to skip working out, trust me – I did it myself! Which is why I thought I would pass along some tips that helped me get on track.

For starters, if you push yourself to get up earlier and exercise before your normal responsibilities of the day, like kids, work, school, etc., then it is much easier to ensure you get your workout in. Start with waking up just a half hour earlier and getting in some jumping jacks, squats, sit-ups, and push-ups, or walk around your block! Or if you belong to a gym or have one in your area you have been eyeing, check into their morning group fitness schedule. Remember, it is always easier to workout in a group, where others can encourage you during your struggles. Think about it though, if you exercise in the morning then it is out of the way and you’ve accomplished it, meaning nothing and no one can take your achievement away. But, if you try to fit exercising in at night when you’re first starting out then everything can become something to sabotage it. For example, you had a hectic day at the office and just want to go home and put your feet up, the kids have a homework project that requires your help, there was an accident that backed up traffic causing you to miss that class you wanted to take, a group of friends are getting together last minute and you feel obligated to attend; one excuse after another that will keep you from fulfilling your personal goals. Whereas, if you had pushed yourself to exercise before starting your day, you could feel good about doing anyone of these things -with no regrets!

Another great benefit of working out in the morning is that you are more conscious of what you eat. After getting up early just to workout, trying to lose weight and get in shape, that dessert following lunch is going to look a little less appealing. Those donuts in the break room are going to be easier to avoid and that ‘super-sized’ lunch combo is going to be less desirable. However, if you simply rolled out of bed and started your day without exercising then it is going to be easier to say, “I can splurge now because I am going to the gym tonight”, but then something happens that deters you resulting in an extra splurge and overlooking your personal goals. Instead of suffering negatively, a commitment to exercising in the morning can actually add a double positive to your twenty-one day feat! Trust me, I know it might sound odd – but it works!

The other thing that I did that really helped me to nurture a fitness commitment was to force myself to positively use my last break at work. I don’t know about you, but at about 3:00pm my body gets tired and I need an energy boost. Now, like most people, this is when I crave a sweet snack, something that will boost my energy and satisfy my hunger until dinner. Regardless of whether I had gotten up early to exercise or how I had managed my meals throughout the day up till this point; when 3:00pm hit I was struggling. So, I started utilizing my last break at work for ME! That’s right – after all, I deserve it! Instead of reaching for a sweet treat I now reach for my sneakers and I briskly walk around my office building. Not only am I adding more exercise to my fitness regimen but I am getting that burst of energy from working my muscles and expanding my lungs, it is a win-win. Don’t get me wrong; when I get back to my desk I have a small snack to tide me over until dinner. Only it is a healthy snack, like almonds, yogurt, or carrot sticks, not an unnecessary sweet treat. The best part of adding this short burst of exercise into my day is the awesome power of achievement it gives me mentally, so when dinner approaches I am that much more inclined to pay attention to what I eat and how much I eat.

I’m not saying it is going to be easy, but trust me – it will be worth it! I’m not even guaranteeing you that you’ll see results at the end of your twenty-one day stretch if you stick to these three simple tips; but you will feel the difference! Remember, in order to lead a healthy lifestyle you have to start somewhere, it will take your personal will power to make any change a habit, but if you have the will anything is possible. I’m really looking forward to your participation in my Tae Bo® Fitness Classes, so anything I can do to help you get there, let me know! You have the power – now make the change! For more helpful hints, exercise tips, and to find Tae Bo® Fitness classes by you, visit and get your awesome on!

Summer is here and it is HOT!

The sun is shining, the birds are chirping, we know you’ve been working on that summer body all year and we know you are going to maintain that routine over the next few months. We want you to make sure you’re really taking care of yourself. So here’s a couple of things we hope you keep in mind during your summer sessions!

  1. Don’t wait for your thirst to tell you to drink

In the intense summer heat, you’re losing water the moment you start perspiring. Don’t forget that even when you are doing water activities, you are still sweating so it’s important to have water on shore or by the side of the pool too. Keeping a full glass or bottle of water with you at all times will always help keep you feeling your best! Check out this article from WebMD ( ) that goes over 6 reasons to drink water and take note of the 5 tips at the end of the article to help you drink more!

  1. Don’t protein-load directly before your workout

According to a study published by the journal Medicine & Science in Sports & Fitness ( ), the wisest decision for pre-workout intake on a hot day is to go with a sports drink over ice. The sodium from the sports drink will help your body retain lost fluids from sweating and cool down your internal body temperature so you can last a little longer than the person just drinking water alone in class. If you eat a high-protein snack directly before working out, your body goes into “work-mode” to digest the food that you have just ingested which, in turn, raises your core temperature. On a hot day, who wants to make things more complicated by raising your core temperature and your external temperature at the same time? Instead, try eating about an hour before your workout to ensure you’ve got the nutrients you need.

  1. Don’t ignore that comatose feeling

It’s 85 degrees outside and halfway through your work out and all of the sudden you start feeling like your trudging through mud, it’s time to sit down because you may be suffering from heat exhaustion. Give your body time to adjust to the summer temperatures. When it first starts to get hot, take your workout down a notch and save the longer endurance routines for cooler days. If you’re not sure what heat exhaustion really easy, make sure you go to the Mayo Clinic website ( ) so that you can be prepared and hopefully it doesn’t happen to you this summer!

Keep up the good work and take care of yourself out there!


Mid-Day Snacks that Keep the Metabolism Going Strong

Let’s face it; we all know that eating healthy not only enhances our quality of life.  But did you know that choosing healthy mid-day snacks could actually combat your cravings for sweets?  That’s right, not only will healthy snacks help bad temptations be ignored, but you’ll also feel full and your metabolism will continue to go strong, increasing the number of calories you are burning.

While trying to maintain a healthy diet its important to remember that in order to prevent large dinner portions, you need to avoid long periods of not eating.  That’s right, looking at the clock and thinking ‘diner is only two hours away – I guess I will just wait’, is in fact sabotaging the amount of dinner you consume.  Instead of holding off, grab a healthy mid-day snack that is rich in fiber and protein.  Whole grains, yogurt, nuts, fruit, vegetables, and legumes will keep you satisfied and keep your body burning calories.  Especially when the majority of us are at our most sluggish, mid-day!

According to recent studies, blood sugar dips three to five hours after eating, causing our bodies to natural feel tired and run down as well as slowing down our metabolism. Eating small, frequent snacks will help normalize blood sugar and keep your metabolism going strong. Some great, quick, and easy healthy mid-day snacks include:

  1. Celery with Natural Peanut Butter – this combination is packed with vitamins, minerals, and healthy unsaturated fats, the peanut butter will also help with cravings since it contains fiber for healthy digestion.
  2. Sliced Cucumbers with Yogurt – this healthy mid-day snack provides a serving of milk and cultures, which will help keep you going in the later afternoon.
  3. Pumpkin Seeds – unsalted of course, but these little babies are packed full of magnesium, which strengthens bones, improves circulation, and helps to alleviate excess water retention, leaving you feeling less bloated.
  4. Sweet and Spicy Cashews – the spicier – the more calories you’ll be burning!  Cashews have a lower fat content then other nuts, approximately 82% of their fat is unsaturated fatty acids, and 66% of that content is heart-healthy monounsaturated fats, similar to those found in olive oil.
  5. Mozzarella String Cheese – this on the run snack will supply you with a fifth of your daily calcium, and daily calcium can actually increase the number of calories being digested.

Remember, half the battle to maintaining a healthy diet is proper planning.  Make sure you plan ahead and have easy, quick access to healthy mid-day snacks that will help you avoid those sluggish late afternoon hours and keep your dinner portions to a healthy size.


It’s about to get a whole lot better

When you think of Tae Bo® Fitness, what comes to mind?  To the average person it is the original total body workout.  To the dedicated fitness enthusiast it is an amazing exercise program that has been proven to work.  To the certified instructor it is the number one fitness family in the world.

We understand that the astronomical growth and expansion of Tae Bo® Fitness over the years has left some of our faithful followers feeling displaced.  We want you to feel secure in knowing that Tae Bo® Fitness is dedicated to the success of all members of our fitness family.  The corporate office is constantly working to improve, not only the quality of our workouts, but also the camaraderie among our certified instructors, as well as the overall strength of the Brand.

Tae Bo® Fitness is in the process of upgrading our instructor certification program to do just that, bring our fitness family closer together!  We are still in the process of completing these program changes, which are due to be implemented this summer, following the 2015 Elite Conference, but rest assured they are for the better!

By ‘better ‘we mean that the corporate office is making it more beneficial to become a certified instructor, more cost effective to maintain current certification, more rewarding to continue advancing personal skills; and much easier to access regularly updated instructor resources that will enhance the Brands overall success.  More importantly though, we guarantee all of our certified instructors will once again feel like a member of the Tae Bo® Fitness Family.

In addition, the corporate office is in the process of redesigning our monthly instructor membership program (TBM) to provide easy access to updated instructor content that will enhance personal technique as well as instructor skills. Furthermore, we are redefining the requirements to maintain current instructor status and we are also preparing to film brand new content for Tae Bo® TV and YouTube. You are not going to want to miss out – the fitness family for the best, the original total-body workout – is about to get a whole lot better!

Let’s Talk About Stress

Let’s face it – life can be stressful. Whether it is from having a high-power career, a demanding boss, a rocky marriage, misbehaving kids, or an unplanned personal expense that pops up at the worst moment – we all have to deal with stress at one time or another. How we do so will ultimately affect the toll that each stressful situation we encounter has on our bodies as well as any lasting repercussions.

For example, I’m sure we all know that regular exercise is great in helping our bodies fight back against the harmful affects of stress. But did you know that certain foods could actually be helpful as well? That’s right a new study has revealed that certain foods can actually help our bodies recover from the affects of stress as well as helping to ward off the long term effects left behind that can leave you feeling run down, over whelmed, and even depressed.

An easy and great stress-relieving snack is Oatmeal with Berries and Walnuts. The oats in the oatmeal are packed with Vitamin B that can help to stabilize your mood, berries will provide a healthy does of Vitamin C to help keep the stress away, while walnuts are a great source of happy-boosting Omega-3’s. This snack is not only good for you; it’s quick, easy, and great on the go!

If you feel your stress level rising before your lunch break – it might be in your best interest to adjust your lunch plans to include a Salmon Sushi Roll with Brown Rice. Salmon is a fatty fish that contains high levels of Omega-3 fatty acids, which are known to benefit the heart and help protect it from stress-reduced diseases. In addition, opting for brown rice over white rice adds a complex carb to your meal that your serotonin levels will get extra calming resources from.

Another all time favorite, that is actually good any time of the day, is a Kale Smoothie, or any other smoothie that has a dark green, leafy vegetable as its base. It is a great source of antioxidants and fiber which can provide a much needed energy boost to help you increase productivity and decrease anxiety, allowing you to focus on something other than your current stressful situation.

And for those of us who crave sweets every moment of the day, especially when faced with stressful situations – your sweet tooth is actually helping your body fight stress. That’s right, dark chocolate has been found to have many wonderful health benefits – but recently added to the list of its positives is that dark chocolate prompts the brain to release endorphins and can lower blood pressure. So, by all means when your body is telling you it needs chocolate – it probably does.

As with all food, moderation is key. Over indulging will not help fight the stress more then a healthy sized portion, but including foods like these into your diet when you are under additional stress will help alleviate any negative effects your body might be experience. In addition, if you include regular Tae Bo® Fitness workouts in your lifestyle, you will have the power and the fuel to fight stress head on without jeopardizing your health.

Healthy Brunch Bites

The biggest holiday season has passed, but we still have a few that we can’t forget about.. Easter is in a week and a half (yikes!), Mother’s day is a month after and then Memorial day just after that! That’s a lot of opportunity to eat those deliciously hearty brunch meals with family and friends. Since we know you don’t want to completely throw your healthy lifestyle out the door, here are a few healthy brunch bites to keep you and your loved ones on the right track!

Mini Frittatas



Nonstick vegetable oil cooking spray

8 large eggs

1/2 cup whole milk

1/2 teaspoon freshly ground black pepper

1/4 teaspoon salt

4 ounces thinly sliced ham, chopped

1/3 cup freshly grated Parmesan

2 tablespoons chopped fresh Italian parsley leaves


Preheat the oven to 375 degrees F.

-Spray 2 mini muffin tins (each with 24 cups) with nonstick spray.

-Whisk the eggs, milk, pepper, and salt in a large bowl to blend well.

-Stir in the ham, cheese, and parsley.

-Fill prepared muffin cups almost to the top with the egg mixture.

-Bake until the egg mixture puffs and is just set in the center, about 8 to 10 minutes.

-Using a rubber spatula, loosen the frittatas from the muffin cups and slide the frittatas onto a platter.

Serve immediately.

Apple Muffins



Cooking spray

1/4 cup chopped pecans

3/4 cup plus 2 tablespoons packed brown sugar

1/2 teaspoon ground cinnamon

1 cup all-purpose flour

1 cup whole wheat pastry flour

1 teaspoon baking soda

1/2 teaspoon fine salt

1/4 cup canola oil

2 large eggs

1 cup natural applesauce

1 teaspoon vanilla extract

3/4 cup low fat buttermilk

1 Golden Delicious apple, peeled, cored and cut into 1/4-inch pieces

Preheat the oven to 400 degrees F. Coat a 12-capacity standard muffin pan with cooking spray.

-In a small bowl, mix together the pecans, 2 tablespoons of the brown sugar and the cinnamon.

-In a medium bowl, whisk together the all-purpose and whole wheat flour, baking soda and salt.

-In a large bowl, whisk the remaining 3/4 cup sugar and the oil until combined. Add the eggs, one at a time, whisking well after each addition. Whisk in the applesauce and vanilla.

-Whisk in the flour mixture in two batches, alternating with the buttermilk. Whisk just until combined. Gently stir in the apple chunks.

-Pour the batter into the prepared muffin pan and sprinkle with the pecan mixture.

-Tap the pan on the counter a few times to remove any air bubbles.

-Bake until a wooden pick inserted in center of one of the muffins comes out clean, 20 to 25 minutes.

Let cool on a wire rack for 15 minutes. Run a knife around the muffins to loosen them and unmold. Cool completely on the rack.

Crunchy Zucchini Rounds



2 zucchini

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

2 ounces sun-dried tomatoes, packed in oil (about 24)

3 ounces goat cheese

2 tablespoons chopped fresh chives

2 tablespoons extra-virgin olive oil

-Slice zucchini into 1/4-inch-thick rounds. (You should have about 24 slices.)

-Lay out on large platter; season with salt and pepper.

-Place a sun-dried tomato on each slice

-Top each tomato with a pinch of goat cheese

-Sprinkle tops with chopped chives

-Drizzle with extra-virgin olive oil



The Early Bird Gets The…….WHAT?

Have you heard the saying, ‘the early bird gets the worm’? Well, at Tae Bo® Fitness, the early bird now gets something a whole lot better! That’s right, Tae Bo® Fitness has implemented an early bird program that rewards current and potential instructors who plan ahead! It’s simple and it’s available to everyone. Simply log onto, select the camp you want to attend during the early bird period and receive $50.00 off of your certification purchase! The early bird program works on Basic Certification Camps, Advanced Certification Camps, and Specialty Certification Camps! Early bird pricing is available on all posted camps up until two months prior to the camp date – planning ahead for your future has never been more rewarding!

With several different options available for assisting with obtaining, maintaining, and advancing your instructor status – being a certified instructor within the number one fitness program has never been easier or more cost efficient. Tae Bo® Fitness has discounts available on all camps from the time they are posted until the day of the camp! We offer Early Bird pricing on ALL certification camps purchased more than two months prior to the camp date. Once the Early Bird pricing is no longer available we have the Elite Instructor’s Promo Code that provides a 10% discount on Basic Certifications and Challenges and current T.B.M. members get 10% off of every Advanced or Specialty Course purchased through their membership. But wait there’s more! Certified Instructors also have the ability to purchase a certification extension to maintain their current certification until they are able to attend a certification camp. What is your future worth? There is no better time then now to invest in you and your Tae Bo® Fitness career!


Bring On The Winter Foods

It’s definitely wintertime and putting the holidays to rest can be stressful and depressing, especially during the cold and gray winter months. Not to worry though, this is the time of year when eating your way to a better mood is actually acceptable! Well, that is if you are indulging in winter super foods that has been shown to fight depression and lift your spirits.

Topping the list are the ‘dark leafy greens’ that are at their nutritional peak during winter; such as spinach, kale, collard greens, and chard. These veggies are high in potassium, magnesium, and calcium, all of which help to maintain the bodies sleep cycles, restore tired muscles and regulate stress hormones. Having one to two cups a day will help get you into a good mood, naturally.

Eating peas and greens is a New Year’s Day tradition in the south, but everyone might want to take part in it throughout the winter months this year. After all, a half a cup of ‘black eyed peas’ a day, paired with collard greens makes for a fiber rich, high folate, super food which works wonders to fight depression as well as bring good luck; according to the old Southern tradition.

Another winter miracle food high on the list is ‘mushrooms’. They are packed with niacin and riboflavin, both B vitamins that are known to increase good moods. Eating half a cup a day can help replenish your vitamin D supply during cold, dreary, winter months, naturally increasing your good mood.

Another great food to snack on this winter is ‘pumpkin seeds’. They are one of the richest sources of tryptophan. Tryptophan is needed to produce serotonin, which encourages happy and relaxed feelings. The best part is that pumpkin seeds are versatile, they can be added to salads, granola, or simply snacked on alone. Plus, they are a great on the go snack.

‘Walnuts’ are a typical holiday nut that contains omega-3 fatty acids, a good-for-you fat source that naturally boosts moods. Walnuts can also help you sleep better during cold winter nights. Remember, it is easy to over indulge in nuts, so keep your portions down to a handful or an ounce and a half.

Closing out our list of winter foods are ‘citrus fruits’, oranges and grapefruits more specifically. They are both in season during the winter and are excellent sources of Folate and vitamin C. Eating one or two citrus fruits a day will provide the most benefit in escalating a good mood.

If you’re looking for a way to bust out of the winter blues, look no further! As with any dietary changes, consult your physician first. Another great way to fight off the winter blues is exercise! That’s right, exercise is another natural way to boost your mood and fight depression. Log onto and find a Tae Bo® Fitness class near you and kick the winter blues out of your day.

How Soda Impacts Your Health!

Have you ever wondered how soft drinks effect your health? At Tae Bo® Fitness we recommend that you cut them out of your diet completely! Your mind and body will thank you for it.

See the chart below for the disturbing facts and their sources!

click image to enlarge