Mel before and After

Mel N’s Success Story

Mel before and AfterPrior to joining APT I hadn?t worked out at all. I had a lot of changes going on in my life and felt overwhelmed; therefore my activity was limited. I had a lot of obstacles to face?being tired was my biggest one. I was too tired to get out of my own way and unfortunately, things spiraled from there.

Before joining APT I started a new full-time job and I hadn?t worked full time since 1991. Two of my kids were in college, and my baby was graduating high school and going off to college. My parents both had health issues that required me to take care of them. I was taking care of 2 households. I could go on but you get the picture!

Since joining APT, over the last year I?ve gained in energy what I?ve lost in weight. I?ve increased my muscle mass so that I can burn more fat, and I?ve gained more confidence in MYSELF. Nutrition has also played a significant role in improving my health. I found the way I should be eating for MY body. It?s been hard but the results speak for themselves. I will never go back to my old habits. I will only keep going forward!

Ultimately, APT has instilled healthy habits into my life. My parents are both ill, and I see what diabetes, high blood pressure, high cholesterol, and years of not taking care of themselves has done to them. I want to be around for my grandkids, be able to participate in events, etc. Working out has given me energy, stamina, and an all-around great feeling.

Honey Glazed Roasted Brussels Sprouts & Tofu

Honey Glazed Roasted Brussels Sprouts & Tofu

brussels sprouts
olive oil
liquid aminos
arrowroot or cornstarch
organic honey
rice vinegar
sesame oil
chili garlic sauce

In your oven: move your racks so one is up high and the other is down low. Preheat oven to 400 degrees.

Instructions for Tofu:
slice your tofu into 1-2in thick slices
put tofu in between 2-3 layers of paper towels and put a heavy book on top to help squeeze some of the water out let sit for 15 minutes
transfer tofu and cut into smaller squares
whisk together 1 T olive oil and 1T liquid aminos and drizzle over tofu
sprinkle 1 T arrow/cornstarch over tofu and toss until evenly coated
place tofu on a baking sheet with parchment paper and set aside

Instructions for Brussels sprouts:
discard any “off” color leaves & cut lengthwise in half
toss them in 1.5 T olive oil
arrange on a baking sheet (flat side down)
sprinkle with pink himalayan salt

Put brussels sprouts on lower oven rack and tofu on the top rack. Bake for 10 mins and flip tofu and sprouts over then bake for another 10-15 mins.

Instructions for glaze:
In a small pan, whisk together 1/4c liquid aminos, 2T organic honey, 2T rice vinegar, 2t sesame oil and 1-3t chili garlic sauce.

Bring to a boil over medium heat, stirring often for about 8 mins. then remove from heat.

Place sprouts and tofu on plate and drizzle with sauce.

Recipe courtesy of Cookie & Kate

Grainless Black Bean and Quinoa Burgers

Grainless Black Bean and Quinoa Burgers

1 can black beans, rinsed and drained
1 Egg
(Egg substitute 1 tablespoons flax meal + 2.5 tablespoons water)
1 cup Quinoa (cooked)
Coconut or olive oil for cooking
1 small yellow onion, finely chopped
1 orange bell pepper, finely chopped
1 cup Greens
1 tablespoon garlic, minced
1 teaspoon salt
1 teaspoon paprika
? teaspoon cumin
? teaspoon black pepper
? teaspoon ground cayenne
? teaspoon chili powder
? cup oat flour (ground-up rolled oats)

1. Heat 1 tablespoon of oil in a skillet over medium heat. Once hot, add chopped onion; let it cook for a few minutes, stirring often. Add bell pepper and garlic; cook until the onion is translucent, about 2 minutes. Add the greens and stir immediately, letting it wilt slightly. Turn the heat off.
2. In a large bowl, add black beans; mash with a fork, leaving some texture. Add cooked quinoa and remaining ingredients.
3. Form patties in 1/2C portions. If mixture is still wet and sticky lightly sprinkle some more oat flour on top of the formed patties.
4. Heat coconut oil in a pan – cook patties ~1min/ side until lightly golden brown.
5. Preheat oven to 375. Place on baking sheet; bake for 20 minutes, flip, then bake for 25-30 more minutes, until browned and crispy.
6. Serve on a whole-wheat hamburger bun or Salad with guacamole, Mango salsa or corn salad.

Recipe courtesy of My Square Plate

Bruno Advantage Personal Training

Bruno’s Success Story

Bruno Advantage Personal TrainingI went into APT the week before Easter weighing in at 285lbs. I physically could not walk without my knees and back hurting. It was a struggle to get out of bed. I knew it was time for a change, but I just wasn?t motivated. I didn?t realize how out of shape I had gotten. My body fat percentage was over 30% and my visceral fat (the fat around my organs) was over 15%. I needed to get motivated and get some results.

I met with Keith and his first question was, ?What is your goal? To lose weight? Get stronger?? I said my goal is just to be able to do activities with my family. I just wanted to be able to enjoy my family. To be able to wake up and out of the blue decide to do an obstacle course or go for a neighborhood run. I wanted to go kayaking and skiing without hurting myself. So Keith wrote up a fitness plan for me and gave me an easy diet to follow.

My biggest hurdle was making the time to go. I had worked out in the past, and I always found excuses not to go, and when I did go I would find myself doing the same exercises over and over.

At APT I work out around my schedule. There are many trainers so I am not locked into just one, and I don?t have to adhere to that trainer?s schedule. The trainers also communicate with each other and work as a team to help me achieve my goals.

I look forward to going to the gym. The atmosphere is always fun and energetic. The workouts are never boring or repetitive, and the trainers always make sure my form is good and that I am doing the exercise safely. It?s been almost five months, and I am now down 60lbs! My body fat percentage is 15% and most importantly my visceral fat is at 9%. I feel like a new man, and I couldn?t have done it without APT.

Alan’s Success Story

Alan Before and After Advantage Personal TrainingI am extremely fortunate to have a wonderful family. Spending quality time with my wife and kids is paramount in my everyday life.

Having operations on both shoulders to repair AC joints and rotator cuffs compromised my ability to remain active with my family. Carpal tunnel in both hands and a diagnosis of hypertension further complicated the situation. I had to do something!

I first attempted cardio workouts, but it was difficult to incorporate them into my very busy schedule. Lifting weights did not work out because of the limited mobility in my shoulders. I was at a crossroads. The question was, ?Do I continue to struggle with conditioning activities that don?t fit into my life routine, or do I give up and not fulfill my goals?? The answer: Advantage Personal Training.

Because of the knowledgeable trainers at APT I learned how to meet my goals and stay healthy and safe. I was taught how to exercise while considering my own personal circumstances. My trainer would say, ?Don?t lift that weight at that angle Alan, it will aggravate your rotator cuff!? That sort of personal, individual attention keeps me safe while I get an excellent workout.

The proof is in the outcome. I have reduced my body fat by 27 pounds, to 17%. I have less shoulder and back pain, and I run eight-minute miles while enjoying greater flexibility.

I most enthusiastically recommend APT to anyone who wants to feel and look better. When I first thought of the name of the gym I thought of the word ?ADVANTAGE? as a competitive sports term. You know, gain an ?advantage? over your opponents. As time has passed, I now realize the ?A? in APT refers to an Advantage in life!

Breakfast Carrot Cake Muffins

Breakfast Carrot Cake Muffins

2 cup almond flour
2 teaspoons baking soda
1/2 teaspoon salt
1 tablespoon ground cinnamon
1/2 cup unsweetened shredded coconut
3 large eggs
3 mashed bananas
1/2 cup unsalted butter (cubed and softened)
1 tablespoons raw honey
1 teaspoon apple cider vinegar
1 cup pitted, chopped soaked dates
2 medium carrots, shredded (2 cups)
1/2 cup chopped walnuts

1. Preheat oven to 325 degree.
2. Lightly oil a 12-cup muffin pan.
3. Mix all wet ingredients together in a bowl.
4. Mix all dry ingredients together in a bowl.
5. Fold wet & dry ingredients together.
6. Bake for 40 minutes
7. Let cool for 5 minutes

Original Recipe from My Square Plate

Cauliflower steak

Roasted Cauliflower Steak

This is such a simple recipe and yet it yields so much satisfaction! If you love salty foods like chips or crackers, then this Cauliflower recipe may be the guilt-free snack that you?ve been searching for.

I like to slice the cauliflower into large slabs, like steaks, however, be aware that not all of the pieces will stick together. That?s perfectly fine! Smaller pieces of roasted, seasoned cauliflower taste just as delicious as the larger pieces.

Enjoy these Roasted Cauliflower Steaks as a side dish for your next meal or eat it as a delicious and guilt-free snack!

Courtesy of

What you need
Serves 4

1 head cauliflower, cut into ? inch thick slices
olive oil spray
salt and pepper
All-Purpose Seasoning


1. Preheat oven to 375 degrees. Lightly spray a rimmed baking sheet with olive oil.

2. Slice the cauliflower into ? inch slices. Lightly spray each side with olive oil and sprinkle with salt, pepper, and all-purpose seasoning. Lay the pieces out on the prepared baking sheet.

3. Bake in the preheated oven, flipping the pieces after 15 minutes, for a total of 30 minutes. Enjoy!

One serving equals 18 calories, 0g fat, 3g carbohydrate, 1g sugar, 128mg sodium, 2g fiber, and 1g protein.

Motivate you, friends, family and co-workers! Use the ?refer a friend? link below to forward this newsletter to your friends, family, and coworkers.

Hearty Vegetable Soup with Chicken

Hearty Vegetable Soup with Chicken


2 tablespoons olive oil
3 pounds bone-in breast, turkey or chicken, skin removed
1 tablespoon garlic, chopped
1 yellow onion, chopped
3 celery stalks, chopped
2 parsnips, chopped
3 carrots, chopped
1 tablespoon fresh thyme
1 teaspoon sea salt
? teaspoon black pepper
8 cups bone broth
1 cup uncooked quinoa
3 cups lacinato kale, chopped
2 lemons, juiced
? cup fresh parsley, chopped


1. Place 1 tablespoon of the olive oil in a large nonstick skillet over medium-high heat. Add turkey breast; cook until well browned on all sides, about 3 minutes per side. Transfer to slow cooker.

2. Add the remaining olive oil to the skillet and return to high heat. Add the garlic, onion, celery, parsnips, carrots, thyme, salt, and pepper. Cook, stirring occasionally until golden, about 8 minutes.

3. Transfer the cooked veggies to the slow cooker and stir in the broth. Cover and cook on low for 4 hours.

4. Transfer the turkey breast from the slow cooker to a plate, remove the meat from the bones and shred. Return the meat to the slow cooker and stir in the quinoa and kale. Cover and cook on low for an hour, until the quinoa is tender.

5. Generously season with salt and pepper to taste. Stir in lemon juice and garnish with fresh parsley. Enjoy!

Recipe courtesy of RealHealthyRecipes

Frozen Yogurt Bark with Pomegranate and Dark Chocolate

Frozen Yogurt Bark with Pomegranate and Dark Chocolate

2 cups Greek yogurt plain
1 Tbsp Honey
? cup pomegranate seeds
? cup dark chocolate chips or vegan option
2 Tbsp shredded unsweetened coconut

– Mix yogurt and 1/2 the amount of toppings together
– Pour mix onto a parchment paper-lined baking sheet
– Sprinkle remaining toppings over mixture
– Freeze until hard.
– Using a hard spatula, break the bark into chunks.
– Transfer to an airtight container and store in freezer