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• Losing weight
• Gaining muscle mass
• Toning
• Building strength
• Cardiovascular training
• Endurance and agility training
Would you like to lean out and build muscle, bring up your weak points and emphasize your strengths? When you train with me and the Fitness Factory, you will experience challenging workout programs designed to..........
Nutrition
Black Bean Brownies
Ingredients:
1 15 oz. can of black beans rinsed
4 eggs
1 ¼ c. of Ideal (stevia and xylitol sugar substitute)
¼ c. special dark cocoa powder
1 tbsp instant coffee
1 tsp. baking powder
1 tsp. vanilla
2 tbsp of peanut butter or almond butter (you can also substitute canola oil, coconut oil r MCT oil) Nuts optional
PreHeat oven to 350.
Spray an 8x8 baking dish with non stick cooking spray. In a food processor or blender, combine all of the ingredients and process or blend until smooth. Pour batter into the prepared pan and if you are using nuts, sprinkle them on top. Bake for 25-30 minutes or until toothpick inserted in center comes out clean.
Makes 12 brownies.
NUTRITION:
105 calories
3 grams of fat
13 grams of carbs
3.7 grams of fiber
3 grams of sugar 
6.5 grams of protein
Asian Tuna Patties 
Ingredients:
4 cans of tuna (tongol or light tuna)
1 16 oz. can of chick pea beans
5 egg whites
4 finely chopped onions
1½ tbsp. of fresh ground ginger
2 tbsp. of Dijon mustard
1 tsp. of orange peel
2 tbsp. of low-sodium soy sauce
1 tsp. of black pepper
DIRECTIONS:
Grind up tuna and beans together with a food grinder; add the rest of the ingredients to tuna and beans in a large mixing bowl. Mix well. Make patties with hands, making sure that they are tight and firmly packed. Place in skillet that is sprayed with non stick cooking spray. Cook on medium to high heat until lightly browned on outside.
Servings: 8 patties
Sweet Potato Chowder
Ingredients: 
4 peeled sweet potatoEs cut into small ½ inch pieces
64 ounces of low sodium chicken broth
1 c. of diced celery
1 c. of diced carrots
4 shallots finely diced
1/2 c. diced Canadian bacon
2 tbsp of olive oil
1 lb of diced cooked chicken
2/3 c. of flour
2 packages of 8 oz 1/3 less fat cream cheese cubed
Bring 56 ounces of the chicken broth to a boil and put the sweet potatoes in and boil until tender - about 10 minutes. While the sweet potatoes are boiling sauté the chicken, celery, carrots, shallots and Canadian bacon in the two tablespoons of oil until cooked through. Add the flour to 1 c. of the reserved chicken broth and blend or shake thoroughly and add it to the chicken and vegetable mixture and bring to a boil then remove from heat. When the sweet potatoes are tender, combine the sautéed chicken and vegetable mixture to the sweet potatoes and broth. Add the cubed cream cheese and bring the whole thing to a boil. Reduce the heat and simmer the soup until the cream cheese has thoroughly melted. Season to taste with salt and pepper.
Makes 8 generous servings.
Nutrition:
Calories: 392
Carbs: 29
Fat: 18
Protein: 29
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