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Christmas in July!!

Before we get into the Christmas in July Special, I want to quickly tell all of the Full Throttle Clients how proud we are of you for continuing to push toward your goals.  I, personally, love to see everyone push themselves and step out of their comfort zone.

I especially love to the see the changes that a higher level of fitness tends to bring to other areas of life.

Most people think that fitness is all about working out, sweating, eating nothing but steamed broccoli and dreaming of the giant chocolate cake you “aren’t allowed to eat”.

But, really, it’s about more.

Building confidence, getting comfortable with who you are, learning to push through when things get tough and learning to celebrate the successes you have in the gym.

Many clients experience a complete 180 degree shift in how they feel, act and approach new goals!

Like any other, this year has had it’s share of change, that’s for sure.

Parker already turned 3 in April and her personality continues to  develop everyday.  Parents, you know what I’m talking about…

I turned 40 this year!

On Kori’s birthday she’ll be…

Well, she’ll be 29, again, of course…

When we left Wisconsin to started Full Throttle in 2008, we never imagined that it would evolve into such a great, tight-knit community

It’s like family here!

And, in many ways it is our only family here in Texas.

People ask why  we worked 16 hour days, split shifts, weekends…sometimes operating on 4 hours of sleep.  The answer is simple: We love to see you succeed! On top of that, as we grow the Full Throttle community, we get to share “ah-ha” moments with more and more people.

OK, enough of that…Let’s get down to why you came here in the first place!

Well here it is:

I have decided to slash the price on new commitments and commitment extensions for only a 5 day period. That’s it.

And, in honor of my 40th Birthday I’m knocking 40% off 1 year memberships of our most popular packages.

But, I’m only doing this until Friday.

5PM on Friday July 29th and it all goes away. But, like most things in life, there’s a catch and this is no different.  I am only letting a specific number of commitments go at these Christmas in July prices.

OK, there’s one more catch: theses special memberships are paid in full at the time of purchase.

Platinum Package:  2 Semi Private Personal Training Session + Unlimited Metabolic Overdrive Sessions/week:  ONLY $2735 + tax, only 5 spots available – SAVE over $1800.

Gold Package: 1 Semi Private Personal Training Session + Unlimited Metabolic Overdrive sessions/week:  ONLY $2000 + tax, only 5 Spots available – SAVE $1500.

Bronze package: Metabolic Overdrive (metabolic strength training and cardio) Unlimited sessions:  ONLY $1440 + tax, only 15 Spots – SAVE  $900.

So how does this work?

If you’re not a current client, you simply fill out the form below and we’ll call you to get your details and start date!

If you’re a client, you can still take advantage!  Pick your package, and once your minimum term is up, the conditions of this new commitment take affect. The average client life in our Full Throttle community is OVER 5 YEARS!  If this helps people stay a part of the tight-knit community we’ve (really the credit goes to you) created longer, I’m happy to do it.

Well, there you have it.

Kori said I was crazy, but a great friend and mentor in the industry said, “Sometime you just have to do something to rattle the cage, something totally off the wall.”

Remember this all goes away on Friday July 29th at 5PM. You can talk to a coach or call us to get set up. All paperwork must be filled out by Monday at 12pm and all spots are first come first serve.

**If you’re a client, you can still take advantage! Pick your package and once your current minimum term is up, the conditions of this new commitment take affect.  For Example: If you are currently in a 6 month minimum term, you buy your extension now but continue to pay the remainder of your current minimum term. Once the minimum term is met, the conditions of the paid in full term will start. This does not replace your current membership commitment.

5 Habits for Rapid Fat Loss

The best kind of fat loss is steady fat loss. And while a slow-and-steady approach to weight loss will ensure that you keep the weight off for good, Here are a few tricks to help you burn fat as fast as possible.
So if you’re ready to speed up your fat loss (and are willing to do the work necessary!) keep reading…Best Frisco Fat Loss Program
But, before we get into this I want make on thing clear… Fat loss is not always a linear progression.  This means there will be ups and downs and even stagnation, you need to be prepared for this.
I also always recommend to clients they only “diet hard” for about 6 to 8 weeks, then slightly increase they calories so they’re body gets used to this new “set point”  This one simple strategy helps stop the Yo-Yo-ing that most of us experience… Yes, I throw myself in this crowd, too.  The picture to the right lay out what happens in a simplified manner.
As a “Former Fat Boy” I topped out at 217 pounds in college (I’m only 5′ 6″) and have had my fair share of weight loss ups and downs… It’s why I decided to do what I do for a living.  I hated how I felt, what I saw in the mirror and while I was strong – I looked like crap.

So here we go, my 5 tips for you…

Rapid Fat Loss Habit #1: Bottoms Up! It’s not always easy to get to the water cooler or the sink. But if you’re going to shred pounds, you’re going to have to keep a tall glass of water nearby. There are many perks to drinking down plenty of water. Doing this helps you feel fuller, which keeps you from overeating or thinking you’re hungry when you’re actually thirsty.

Drinking water instead of other drinks also keeps you from ingesting additional, unnecessary, and worthless calories. And finally, if your body is going to perform at its peak, it needs to be well hydrated. Drinking plenty of water helps all your bodily functions operate well, which prevents you from holding onto water weight and suffering avoid constipation, while also giving you what you need to push through the final stages of a difficult workout.

Rapid Fat Loss Habit #2: Be a Planner

Like flying by the seat of your pants? Then you’re going to struggle to shave off pounds in a fast or even slow manner. Losing fat fast requires you to be disciplined.

The beginning of discipline is a good plan. Know when you’re going to the gym, how many calories you’re going to eat and what foods the calories will come from, and how you are going to avoid giving in to that tempting piece of chocolate cake. Once you have your plan, you’ve got to do the hard part: stick with it. If you’re willing to do this, your fat stores will burn away in no time.

This could easily rival for the #1 spot.  Planning is key, guess requires energy and decision making and let’s be honest – we wouldn’t have gotten the the point we’re at if we had good decision making skills when it came to food.

Burn Fat fast Frisco personal trainersRapid Fat Loss Habit #3: Get Intense with Your Routine

Maintaining a steady pace on the treadmill will help you improve your overall health, but it isn’t the best tool for burning fat quickly. To speed up your fat-burning process, you’ll want to add some HIIT into your exercise regimen. During a HIIT (high-intensity interval training) workout, you mingle bursts of intense exercise with lighter exercise.

This could involve running, cycling, swimming, or other aerobic exercises. Whatever exercise you choose to do, do it hard for 30 seconds, take it easy for 60 to 90 seconds, and then go full force again for 30 seconds, repeating the cycle for 30 minutes.

We combine this type of exercise in all of our programs, frankly, because it works.  Whether it’s out personal training or our metabolic conditioning program you get a healthy dose of HIIT.

Rapid Fat Loss Habit #4: Lift WeightsBest Frisco Personal training

Think you can burn fat fast by doing nothing but cardio or HIIT? You can. But you can do it faster and better by mixing in some weight-lifting sessions. In fact, if you don’t add weight lifting into your regular routine, you may begin to lose muscle. The scale may go down, but if you’re dropping muscle mass, you’re setting yourself up for disaster.

When shooting to burn off fat, nothing helps more than extra muscle. Added muscle helps you feel better and perform tasks of daily living with greater ease, while improving your metabolism and ultimately helping you burn more of that pesky fat!

The most successful clients we have do a combination of Personal Training and Metabolic Conditioning on alternating days.  The results are staggering.

salmonRapid Fat Loss Habit #5: Eat Right

You know that what you put in your mouth is either going to fuel you to get through the day or simply add some pudgy inches to your waistline. So choose wisely! Fresh fruits, vegetables, lean proteins, and healthy fats all give you the upper hand on burning fat.

But it’s not just the foods you eat. It’s how you eat them. Chew slowly, use a smaller plate, and leave the food dishes in the kitchen. When you’re finished with your plate of food, relax and give your brain time to figure out that your stomach is full. Then take the cue and stop eating. These small steps may seem significant, but they will boost your fat-burning potential exponentially.

In addition, track your calories and foods eaten.  You may be surprised and how much you’re actually over eating or under eating, which will  make it just as hard to lose fat.  We use a software program with our clients that actually tracks their food and will plan out a weeks worth of meals and print them a grocery list.  It takes all the guess work out of it.

I’d love to give you more of my expert, fat burning tips – if you’d like me to help you get your to your ideal, toned body faster than you thought possible. you cna aply for a 28 Day Ignition Jump Start Trial HERE —->>>> 28 Day Ignition Jump Start Trial <<<<——

Your Coach and Friend
BJ Bliffert
Best Selling Author
USA Today Featured World Fitness Elite Trainer of the Year

Holiday Survival Workouts

Let’s face it: Getting in the best shape of your life is likely not a priority during the holidays. Everywhere we turn, there are tempting foods and drinks, from treats at office parties to our own traditional family favorites. When you add in a busy, stressful schedule filled with shopping and get-togethers that make it tough to squeeze in exercise, you have a recipe for disaster as far as our scales are concerned.

The good news is that you really can get through the holidays without gaining weight. It will take some effort, but you will thank yourself a thousand times when January 1 rolls around and you have no regrets!

This article gives you 5 quick and easy-to-follow workouts that take about 20 minutes to complete and burn fat hours after you’ve finished the final exercise. Each workout has a video that I recorded that shows you how to do each exercise. If you ever have any questions, you can contact me using my information at the beginning of the guide (really, you can!).

What makes these workouts different from those you might find in a magazine or online? Simple: These are designed for the busiest time of the year. We know you don’t want to waste your holidays spending endless hours in a gym. That’s why each of these effective workouts can be done at home with minimal equipment!

But Wait, There’s More!

As a bonus, I’m including 14 of my favorite holiday recipes that are seriously delicious and don’t hurt your waistline. I guarantee you’ll love these, so give them a try and let me know what you think—I bet you’ll be surprised that they taste so good while being healthy!

What You Need

Below are 5 workouts that you can do anywhere, anytime. All the workouts are designed to take 15-20 minutes and will burn fat long after the workout has ended.

We recommend buying a set of resistance bands to complete the workout program. This will improve your results by revving up your metabolism.

How to Do It

Each week, complete 2 workouts with 1-2 days of rest between workouts. For most people, making time for each workout is harder than completing it. For this reason, we recommend doing each workout first thing in the morning. For better results, complete 3 workouts each week.

Each workout has a different set of exercises for you to complete as well as a different focus to keep variety high and encourage maximal results. Follow the directions and watch the accompanying video before beginning a given workout. During each workout, adjust the intensity as needed.

Remember, each workout is only 20 minutes, so keep the intensity high!

15-Minute Metabolism Booster

Perform as many rounds of the following as possible in 15 minutes. Rest as needed. The target is to complete 5-6 rounds in this timeframe. If you complete more than that, make the exercises harder.

A1 Jump Squat (hold 2 sec at bottom) – 8 reps

A2 Push Up (increase difficulty by lowering for 3 sec) – 8 reps

A3 Lateral Lunge – 8 reps each leg

A4 Bodyweight Core Row – 8 reps each Arm

A5 Burpees – 10 reps


Holiday Complex

Complete the following exercises in a circuit fashion without putting the dumbbells down. This is called a complex. Choose your weight based on the movement that limits you the most.

Complete 3-5 sets of this complex with 60 sec rest between complexes. This workout is ideal for a pair of dumbbells or a resistance band.

A1 DB Deadlift – 6 reps

A2 DB Hammer Curl – 6 reps

A3 DB Front Loaded Reverse Lunge – 6 reps

A4 DB Bent Over Row – 6 reps

Resistance Band Power

Perform each exercise for 60 sec and rest for 15 sec before moving on to the next exercise. At the end of the circuit, rest for 60 sec and then repeat for 3 total rounds.

A1 Band Front Squat

A2 Band Plank Holds

A3 Band Split Squat Right

A4 Band Split Squat Left

A5 Band Row

A6 Band Sprints

Superset Super Workout

Perform each exercise pairing using a 15 sec on / 15 sec off format. You will complete 4 rounds of each exercise for 8 total rounds per pairing. After finishing all 8 rounds of a pairing, rest 60 sec before moving to the next pair.

A1 BW Skier Swing

A2 Push Up

B1 BW Squat

B2 DB High Pull

C1 Supine Hip Extensions

C2 Hollow Body Holds Progressions


This is the do-anywhere workout! “EMOM” means “Every Minute On the Minute.” Perform the exercise(s) listed for the specified number of reps at the top of every minute. When you have finished that number of repetitions, rest until the next minute begins, then perform the specified number of repetitions again.

Use a timer, clock, or watch to track your time.

Choice 1

  • Perform 10 burpees every minute for 10 total minutes.

Choice 2

  • Perform 10 squats and 5 push-ups every minute for 10 total minutes


BONUS: Healthy Holiday Recipes

Delicious Substitutes for Traditional Favorites

Bacon and Chive Sweet Potato Biscuits

Prep Time: 30 minutes

Cook time: 30 minutes

Yields: 12 servings


  • 1 large sweet potato or yam (equivalent to 2 cups mashed)
  • 3 Tbsp. Coconut Flour
  • 3 eggs, whisked
  • 6-8 strips of bacon, diced
  • Leftover rendered fat from bacon
  • 3-4 Tbsp. chives, thinly diced
  • 1 tsp. baking powder
  • ½ tsp. garlic powder
  • Himalayan sea salt and pepper, to taste


  1. Preheat oven to 415 F.
  2. Poke holes in your sweet potato with a fork.
  3. Place in oven and bake for 30-40 minutes or until soft.
  4. Once the sweet potato is done baking, turn over down to 375 F.
  5. When your sweet potato is almost done cooking, place your diced bacon into a skillet and brown until crispy. Then place your cooked, crispy bacon on a plate covered with a paper towel to soak up the excess fat. The fat that is left behind in the pan, you will use in your biscuits.
  6. When your sweet potato is done, peel and place in a bowl and mash with a fork.
  7. Then add in your eggs and mix well. Add bacon fat and mix.
  8. Add in your dry ingredients: coconut flour, baking powder, garlic powder, and salt and pepper.
  9. Finally add your diced cooked bacon and chives. Mix thoroughly.
  10. Now line a baking sheet with parchment paper and use a large spoon to drop your biscuits on the sheet, shaping them as needed. Try to make them all equal in size so they cook the same.
  11. Place in oven and bake for 22-27 minutes.
  12. Let rest.
  13. Top with some melted grass fed butter or ghee.
  14. Notes: if you don’t use bacon/bacon fat, add ¼ cup coconut oil, melted.

Original recipe from PaleoOMG

Cauliflower Mashed Potatoes


  • 1 head of cauliflower
  • 1-2 Russet potatoes
  • 2 Tbsp. butter
  • ½ tsp. salt
  • 1/8 tsp. white pepper
  • 1 Tbsp. chives
  • 1 container plain Greek yogurt (about 1 cup)


  1. Wash and peel potatoes. Cover potatoes with water in a large saucepan. Bring water to boil and then turn down to medium heat and cook for 10-15 minutes. Cook long enough that you can put a fork through them.
  2. Put 2-3 inches of water in the bottom of your steamer pan. Bring water to a boil and then turn down to medium to high heat. Wash and then cut cauliflower in 2-3 inch pieces. Steam for 10-12 minutes.
  3. Combine potatoes and cauliflower and mash. If you have a food processor, you can get a smoother consistency.
  4. Add butter, salt, white pepper, chives, and Greek yogurt. Mix thoroughly.

Christmas Cranberry Granola

Prep Time: 10 minutes

Cook Time: 1 hour 15 minutes

Yields: (24) ¼ c. Servings


  • 1 cup each, Coconut Flakes, Walnuts, Pecans, Hazelnuts, Almonds, Pepitas
  • ¼ cup Chia Seeds
  • ¼ cup Coconut Oil
  • ½ cup Unsweetened Applesauce
  • 2 tsp. Cinnamon
  • ¾ tsp. Himalayan Sea Salt
  • ¼ tsp. Stevia Extract Powder
  • 1 tsp. Vanilla
  • 1 Recipe Sugar-Free Dried Cranberries (see next page for recipe & directions)


  1. In a large bowl, mix together nuts & seeds.
  2. In a separate small bowl, mix together coconut oil, unsweetened applesauce, cinnamon, Himalayan sea salt, stevia, and vanilla extract.
  3. Add the sauce to the nuts & seeds and thoroughly mix.
  4. Line a large baking pan with parchment paper and evenly spread out granola.
  5. Bake at 250 F for 1 hour and 15 minutes, stirring in 15 minute intervals.
  6. Rough chop cranberries and mix with granola once cooled.
  7. Store in a sealed Mason jar or container.

Sugar-Free Dried Cranberries

Prep Time: 10 minutes

Cook Time: 8 hours

Yields: 6 servings


  • 12 ounces Cranberries
  • ½ cup Water
  • Sugar-Free Sweetener

Sweetening Options (choose 1)

  • ½ tsp. Stevia Extract Powder
  • ¼ tsp. Stevia Extract Powder + 4 Tbsp. NOW Xylitol, Non-GMO
  • ¼ tsp. Stevia Extract Powder + 6 Tbsp. NOW Erythritol Granular


  1. In a saucepan add ½ cup water + sugar-free sweetening option.
  2. To the sweetened water add 12 ounces of cranberries.
  3. Stir cranberries around to coat and turn heat to medium-high.
  4. Cook cranberries for about 10 minutes until they have all popped. Use the back of a spoon to pop the cranberries that are stubborn.
  5. Remove from heat and let cool for 10 minutes.
  6. Line a sheet pan with doubled up paper towels and then lay a sheet of parchment paper over top.
  7. Spread cranberries out and dry in oven at 170 for 7-8 hours.
  8. After 4 hours take cranberries out of the oven and using spatula transfer them to a new sheet of parchment paper, spreading them out some.
  9. Return to oven for another 3-4 hours.
  10. The cranberries are done when they are no longer wet; you choose how chewy you want them. The longer you go the chewier they are.
  11. Let cool, separate and store in a sealed container.

Original Recipe by Healthy Living How To

Ginger Spice Cookies

Prep Time: 15 minutes

Cook Time: 20 minutes

Yields: 25 (2 ½ inch) cookies


  • 2 cups coconut flour
  • 1 cup finely chopped pecans
  • 3 Tbsp. unsweetened shredded coconut
  • ½ tsp. Stevia Extract Powder
  • 2 tsp. ground cinnamon
  • 1 tsp. ground allspice
  • 1 tsp. ground ginger
  • 1 tsp. grated nutmeg
  • 1 tsp. baking soda
  • 1 cup coconut milk
  • 1 cup melted coconut oil
  • ½ cup sugar-free vanilla syrup (DaVinci and Torani make good ones)
  • 3 large eggs, lightly beaten
  • 1 Tbsp. grated lemon zest
  • 1 tsp. pure almond extract
  • Unsweetened almond milk (optional)


  1. Preheat oven to 325 F, grease a baking sheet or line sheet with parchment paper.
  2. Stir together the coconut flour, walnuts, shredded coconut, sweetener, cinnamon, allspice, ginger, nutmeg, and baking soda in a large bowl.
  3. Whisk together the sour cream or coconut milk, oil, vanilla syrup, eggs, lemon zest, and almond extract in a 4 cup measuring cup.
  4. Add the egg mixture to the coconut flour mixture and stir just until incorporated. (If the mixture is too thick to stir easily, add the unsweetened almond milk, 1 Tbsp. at a time until the consistency of cake batter.)
  5. Drop 1-inch mounds onto the baking sheet and flatten. Bake for 20 minutes, or until a toothpick comes out clean. Cool on racks.

Original Recipe from Wheat Belly

Green Beans with Almonds


  • 1 lb. green beans
  • 1/4 cup slivered almonds
  • 1 Tbsp. ghee


  1. Wash the greens beans and trim ends.
  2. Boil 2 cups of water in steamer pan.
  3. Steam green beans for 12-15 minutes or until tender.
  4. Mix cooked green beans, almonds, and ghee.

Pumpkin Pie Smoothie Recipe


  • Ice
  • ½ cup unsweetened, vanilla almond milk
  • ½ cup pumpkin puree
  • ½ banana
  • 1 scoop Prograde Vanilla Protein
  • Pumpkin Pie Spice – to taste


  1. Combine all ingredients and blend. Enjoy!

Original Recipe by Fit Yummy Mummy

Carnival Squash


  • 2 Carnival squash
  • 4 tsp. Ghee or Organic Butter
  • Himalayan Sea Salt


  1. Cut squash in half.
  2. With a spoon, scoop out seeds.
  3. Add 1 tsp. of ghee or butter to each squash half.
  4. Sprinkle with sea salt.
  5. Roast; cut side up, on a baking sheet covered in parchment paper at 400 F for 50-60 minutes.
  6. Cool and then eat from the squash bowl or scoop out contents.

Delicata Squash


  • 1-2 Delicata squash
  • 1-2 tsp. ghee or Organic butter per squash half
  • Himalayan sea salt


  1. Wash the squash and cut in half lengthwise.
  2. Scoop out the seeds with a spoon.
  3. Lay the squash halves cut side down in a glass-baking dish.
  4. Bake at 400 F for 25 minutes or until you can easily put a fork through it.
  5. Once cooled scoop squash out and mix with ghee or butter and sprinkle with salt.

Pumpkin Pie with Nut Crust

Yields: 6-8 Servings

Nut Crust

Prep Time: 5 minutes

Cook Time: 15 minutes


  • 1 cup Almond Flour/Meal
  • ½ cup Bob’s Red Mill Hazelnut Meal/Flour
  • ¼ cup Extra Light Olive Oil or Coconut Oil
  • Pinch of Himalayan Sea Salt


  1. With a fork, mix oil with nut flour and salt until you have a “crumble-like” texture.
  2. With fingers, pat curst into bottom and halfway up the sides of a 9-inch pie plate.
  3. Bake at 350 F for 15 minutes or until lightly brown.
  4. Much be completely cool before filling.

Pumpkin Pie

Prep Time: 3 minutes

Cook Time: 50 minutes


  • 15 oz. Can Farmer’s Market Organic Pumpkin
  • 5 oz. Can Native Forest Organic Coconut Milk
  • ¾ tsp. Ground Cinnamon
  • ½ tsp. Ground Nutmeg
  • ¼ tsp. Ground Ginger
  • ¼ tsp. Ground Cloves
  • ½ tsp. Himalayan Sea Salt
  • 1/8 tsp. Stevia Extract Powder
  • 2 Large Organic Eggs
  • 1 Nut Crust


  1. Mix pumpkin, coconut milk, spices and stevia together.
  2. Add eggs and mix slowly just until thoroughly mixed.
  3. Pour pie filling into nut crust.
  4. Bake at 425 F for 15 minutes, then reduce temperature to 350 F for an additional 35 minutes.
  5. Thoroughly cool and chill before serving.

Original Recipe by Healthy Living How To

Raw Cookie Dough Bites

Prep Time: 15 minutes

Yields: 15 bites


  • 2 cups blanched almond flour
  • ½ tsp. baking soda
  • ¼ tsp. sea salt
  • ¼ cup coconut oil (solid but soft)
  • 1 Tbsp. honey
  • 2 Tbsp. almond butter
  • 2 tsp. pure vanilla extract
  • mini dark chocolate chips
  • stevia to taste, if additional sweetener is needed


  1. Whisk together the flour, baking soda, and salt in a medium bowl.
  2. Combine the oil, honey, almond butter, and vanilla in a separate, smaller bowl.
  3. Pour wet mixture into the dry mixture and combine well. Your own two hands do the best job of getting it all combined. If you find the mixture is too dry and crumbly, add a tablespoon of water at a time until you reach cookie dough consistency.
  4. Taste, and add stevia if you prefer the dough sweeter.
  5. Mix in the desired amount of chocolate chips and roll into 1 to 1 ½ inch balls.
  6. Store in the refrigerator. They should keep for several days, although they tend to dry out the longer they are stored.

Notes: The more you work the dough, the more the coconut oil will melt, resulting in the balls getting greasy. Return the dough to the freezer to re-harden if this bothers you. This recipe doubles well. You can even make these in a food processor. Just process the dry ingredients and add the wet ones once you’ve mixed them together.

Sausage & Apple Stuffing

Bread Cubes


  • ¼ cup Bob’s Red Mill Hazelnut Meal/Flour
  • ¼ cup Bob’s Red Mill Almond Meal/Flour
  • ¼ cup Bob’s Red Mill Flaxseed Meal
  • 1 tsp. Rumford Baking Powder
  • 2 pinches Himalayan Sea Salt
  • 2 Large Organic Eggs


  1. In a small bowl, scramble eggs with a whisk.
  2. In a separate bowl mix dry ingredients.
  3. Add eggs to dry ingredients and mix.
  4. Pour into a mini-loaf pan sprayed with non-stick spray.
  5. Bake at 350 F for 22 minutes.
  6. Remove from oven and cool on a wire rack.
  7. Slice bread into 9 slices and then each slice into 12 cubes.
  8. Return to oven for 15 minutes to dry and crisp.


Prep Time: 15 minutes

Cook Time: 40 minutes

Yields: 4-6 servings


  • 1 lb. Fresh Ground Pork Sausage (Mild)
  • 4 Stalks Organic Celery, Chopped
  • ¼ cup Organic Onion, Chopped
  • ½ Medium Organic Fuji Apple, Chopped
  • 1 Recipe of Bread Cubes
  • 2 tsp. Poultry Seasoning
  • 1 tsp. Himalayan sea salt
  • 4 Tbsp. Unsalted Organic Butter, Melted
  • 2 Large Organic Eggs
  • 1/3 cup Organic Chicken Broth


  1. Brown pork sausage with celery and onion. Drain.
  2. In mixing bowl, add bread cubes, sausage, apple, poultry seasoning and salt.
  3. Whisk together eggs, butter and broth then pour over stuffing. Gently mix.
  4. Bake stuffing in covered casserole dish at 350 F for 30 minutes. Uncover and bake for an additional 10 minutes.

Original Recipe from Healthy Living How To

Spinach & Crab Dip

Prep/Total Time: 25 min.

Yields: 16 servings


  • 1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
  • 1 package (8 ounces) cream cheese, cubed
  • 1-cup (8 ounces) plain yogurt
  • ½ cup grated Parmesan cheese
  • ½ cup Earth Balance Olive Oil mayo
  • 2 garlic cloves, minced
  • 1 tsp. crushed red pepper flakes
  • ¼ tsp. Himalayan sea salt
  • 1 can (6 ounces) lump crabmeat, drained
  • Assorted vegetables and Mary’s Gone Crackers


  1. In a large saucepan over low heat, combine the first nine ingredients. Cook and stir until cream cheese is melted. Stir in crab; heat through.
  2. Transfer to a serving bowl; serve with vegetables and crackers. Refrigerate leftovers.

Original Recipe by Taste of Home, Healthy Cooking

Roasted Vegetable “Chips”

Potato chips are a popular salty snack and a classic favorite of many, but a typical serving of potato chips runs around 250 calories, 20 grams of fat and only 1 gram of dietary fiber. This dish combines the benefits of high-fiber vegetables while satisfying a salty, crispy craving at the same time. For only 40 calories, 0.5 grams of fat and more than 2 grams of waist-slimming fiber, you can still enjoy a salty and tasty snack without excess calories. Serve this dish in bowls during a family get together or party to give your guests a guilt-free, tasty snack to enjoy.

Yields: 6 servings


  • Cooking spray
  • 2 medium zucchini, sliced crosswise into 1/8-inch thick slices
  • 2 medium yellow summer squash, sliced crosswise in 1/8-inch thick slices
  • 3 large carrots, peeled and sliced diagonally into 1/8-inch thick slices
  • 1 teaspoon salt, or to taste
  • 1 tablespoon oregano, or to taste


  1. Preheat oven to 200 F. Coat 2 large baking sheets with cooking spray.
  2. Place zucchini and squash in a single layer on one baking sheet.
  3. Place carrots on other sheet in a single layer.
  4. Coat vegetables with cooking spray and season tops of vegetables with salt and oregano.
  5. Roast for 1 hour, then rotate trays. Roast until vegetables are crisp and dry, about 30 to 60 minutes more.

There you have it!holiday image cover

Everything you need to help you fight the dreaded holiday weight gain we fear every year.


If you want your own Holiday Survival Guide complete with recipes, workout and exercise demo videos CLICK HERE to get yours for FREE!

Athletes vs. The Great Pyramids

Kind of an odd subject line, right?

But, here’s the thing…

A young athlete is a lot like the Great Pyramids in Egypt, stay with me here, I promise I’ll explain.

The ancient people of Egypt knew that if the built a broader foundation for the Great Pyramids they would be able to build a much taller, stronger structure.  I’d have to assume you’d agree that history has proven them correct.

So, what does this have to do with youth athletes?

A lot actually…

Recent studies have shown that focusing on one sport at a young age (6-12 years) can harm a child’s athletic development. A study done with Loyola University <(Read more on the study here)>  through the Sports Medicine Institute at the Children’s Memorial Hospital in Chicago concluded that:

“… for most sports, such intense training in a single sport to the exclusion of others should be delayed until late adolescence to optimize success while minimizing injury, psychological stress, and burnout.”

What they are saying is, without the proper foundation and without exposure to a broad number of athletic stimuli the youth athlete doesn’t have the tools to build a specialized sport skill set.

Hear from two of the top professional athletes in their sport

J.J. Watt, Defensive End of the Houston Texans, Tweeted, “Single Sport Specialization amongst youth today is troubling. Let kids be kids. They’ll become all around better athletes and have more fun.”

Abby Wambach, Forward of the United States Women’s National Soccer Team, said, “Playing basketball had a significant impact on the way I play the game of soccer.” In fact, when asked by USA Today EACH of the members of the recent Women’s World Cup Champions insisted the variety of sports they played growing up enhanced their abilities in soccer.

Our training philosophy within the ASAP Program at Full Throttle Athletics is geared toward building a broad range of athletic ability that is required to lay the foundation of that pyramid.  

Our ultimate goal is to help build better Soccer, Baseball, Basketball, Football, La Crosse, Volleyball, Wrestlers and Softball players but to do it by making them better ATHLETES first.

The sport specific skill set is the responsibility of the athletes sport coach, our goal is to compliment that by adding Attitude, Speed, Agility and Power (A.S.A.P) to the equation!

If you’d like to see what we have to offer, fill out the form below to enroll in a complimentary Strategy Session with one of our coaches and we can tell you how A.S.A.P. at Full Throttle Athletics can help take your youth athlete to the next level.

Coach Joey

ASAP Youth Athletic Development Coach

Full Throttle Athletics

Why fitness resolutions suck and how to set yourself up for success.


Well, it’s that time of year again.

If you’re like millions of people all over the world you’ve started to think about how you’re going to make 2015 your year, right?

You start thinking about ALL the things you’re going to change and how it’s going to lead to ultimate happiness.

And, if you’re like everyone else, one of the things you’re going to change (or attempt to change) is your body.

The most common New Year’s Resolution is to get in shape, lose body fat, build some lean, toned muscle or maybe create the body of your favorite celebrity.

While I commend you for concisely trying to improve your health, this year probably won’t be any different than last year.


Because resolutions suck.  They just do.

We try to make wholesale changes by using the kitchen sink approach and before you know it, you’re burnt out.

So, to help you out, I have put together 3 things to avoid in order to help you finally get in shape this year and avoid the February 1 burnout that so many people hit:

Don’t change everything at once.

Like I said, the kitchen sink approach doesn’t work.  Your mind only has the capacity to do so much and make so many decision in one day.  Think of your ability to make decisions throughout the day like the gas tank on your car.  You start the day out with a full tank, but as the day wears on, your ability to make even the smallest decision starts to wane.  You can only make so many decisions on a given day, just like you can only drive so far on one tank of gas.

Start with a small habit you can maintain for a week.  Once you successfully complete a week, add another small change.  This gets you momentum, like a snowball rolling downhill. Continue this process and before you know it you’ve created a full blown avalanche of new, good habits.

This strategy eliminates your need to constantly decide on and implement ALL of these new changes you set for yourself on January 1.

Too much, Too soon.

With all the horrible misinformation out there floating around on infomercials, the internet and even in the marketing of “strip mall fitness” business.  (Think 24hour Fitness, OrangeTheory, Curves).  People tend to think they need to get their ass kicked in the gym 24/7/365.

While I enjoy a tough workout as much as the next guy, this isn’t the case.  In fact you should be striving to only achieve the Minimum Effective Dose.


Yeah, that’s right.  The body adapts to stress (read that as builds fitness with exercise being the stressor) on a model of progressive overload.

Progressive is the key word.  If you start at the most intense activity, where do you progress to?

The answer is, you don’t.  You either get hurt, burn out to plateau.

Have a Plan.

Most people start with resolutions that are too vague.

“I want to lose weight.”

“I want to get toned.”

“I want to eat better.”

“I want to exercise more.”

By not creating a finite goal and setting benchmarks and checkpoints along the way it’s literally impossible to achieve a goal.

Think of a road trip, for me I think about driving back to Milwaukee from Frisco.  I know that If I’m going to make it in 16 hours I need to be in certain places by certain times.  I should be in Joplin, MO in five hours, St Louis in 10 hours and leaving that God forsaken state of Illinois and crossing in Wisconsin in 15 hours.

If you have a goal of losing 20 pounds, you need a plan and checkpoints to ensure you are on course to hit your goal.

Since I’m anti-quick fix, I say about 20 weeks to lose 20 pounds is reasonable.  So a pound a week, but more importantly in 10 weeks you should be down 10lbs and be able to maintain it. There’s no point in rushing and being forced to back track or worse yet, start over.

I know I have only given you 3 things here, but they are important.  I also understand that they can seem a little overwhelming and require a god amount of planning on your part.

Luck for you, there’s a fourth strategy.

Save your decision making power and you time by having someone else plan for you.

Lucky for you I do all of this for you as a coach.  I take all the thinking out of it and all you need to do is implement.

Super simple.  Show up, do the work.

In fact we are getting ready to launch our 21 day Holiday Detox program which is the ideal way to set yourself up for success and kick start your results.

Included is a detailed nutrition program to raise your metabolism and turn your body in to fat burning furnace.

For those of you that are not clients already, we have a special offer that includes training sessions throughout the program as well.

When combined, these two components act in synergy to accelerate your results.  It’s almost as if 1 + 1 = 3.

Click this link and get yourself signed up for the 21 Day Holiday Detox Challenge.

Start 2015 off right!

Congrats to BJ & Amanda on their IUKL USA National Championship Performances in New York!

FTA has the Coaches with Experience:

BJ Bliffert (Owner & Founder of the NTXKB Club) & Amanda Wegner (Club Coach), traveled to the Big Apple last weekend to compete in the second annual IUKL USA National Championships. 


Next time you see BJ, give him a pat on the back for bringing home the gold to FTA! BJ cranked out an impressive 60 repetitions with two 24-kilogram bells (that’s a total of 105.6 pounds!), which landed him a solid 1st place finish within the 78kg weight division for the long cycle event. BJ NY 2
BJ’s first place finish earned him an esteemed and hard-earned invitation to compete on Team USA in Germany at the 2014 World Championships in November! Way to REPRESENT, BJ!
Coach Amanda Wegner, now representing the Club overseas in Russia (!!), put forth a great effort as well! Amanda competed in the professional division at the competition and archived a score of 80 repetitions in the snatch event with a 24 kg bell!
Amanda NY
  Read more about BJ’s upcoming training for the World
  Championships in Germany, and what he has to say about Kettlebell Sport: “North Texas Kettlebell Club Founder Brings Home the Gold from New York

  Watch BJ & Amanda’s USA National Championship Competition Sets via the links below:

Amanda Wegner | IUKL US Nationals | 24kg snatch

BJ Bliffert, IUKL US Nationals, 2 x 24kg Long Cycle, 60 Reps

Interested in learning more about kettlebell training at FTA?

Go HERE and fill out the form at the bottom of the page:  I WANT TO LEARN MORE!

Amanda NY 2nd place         BJ NY 1st place




Congratulations to Pam Schulman, FTA August Client of the Month!

Congratulations, Pam! You are the FTA Client of the Month for August 2014!

Pam Schulman COM


Pam Schulman has been a member at Full Throttle Athletics since October of 2012. She currently trains in the TORQUE personal training program, but prior to jumping into TORQUE, Pam participated in Metabolic Overdrive, as well as Total Body Overhaul (FTA’s previous semi-private program).

When asked “What is FTA to you in 3 words?”, Pam replied:

Encouraging, Challenging, and Fun!

Pam has accomplished so much, both physically and mentally, since she began training here at FTA! From a strength standpoint, she is doing many things that she never imagined that she would be able to do before beginning her FTA program. “More importantly:  just the fact that I look forward to coming every day and almost feel a sense of loss if I have to miss. I love the people, our coaches and our FTA family…it truly feels like a family. I never anticipated feeling that way about working out”.

It’s evident that Pam’s dedication to training and remaining consistent with attendance have had a profound impact on her overall results and strength gains!

In total I’ve lost a little over 20 pounds (it fluctuates) and dropped a size. I’m definitely stronger and have better stamina, balance and flexibility”.

So, we asked Pam: “If you could give someone advice who may be struggling with some aspect of health/fitness, what would it be?”

Pam’s wise words of advice: “Keep going and trust your coaches!  Small, consistent steps will lead to big changes.  Don’t get discouraged, and know we all had to start somewhere and FTA is a great place to be!”


Nice work, Pam! You are an FTA Rock Star!

You are what you eat! (Looking green and leafy yet?)

Make sure that the majority of your carbs in a day are from

fruits and vegetables!

Make sure there is at least one serving of fruits or vegetables in every meal!

Grains, breads, and starchy fruits and vegetables should be saved for after workout meals. The majority of the carbs eaten throughout the day should be from nutrient dense fruits and vegetables.

Now that we are eating on a schedule that works best for each individual and we have integrated the complete protein into every meal, let us add this week’s challenge into the mix. This week says that the majority of your carbs throughout the day should be from nutrient dense fruits and vegetables, and save the starchy one for after a workout.

With protein we were worried about keeping a positive nitrogen balance to be able to rebuild many things within the body. This week we are focused on bringing the acid levels within the body down by eating nutrient dense fruits and vegetables. Because of the processing of foods and the high protein lifestyle without the consumption of vegetables, the general population tends to have a diet higher in acid. What we are trying to do this week is to regulate the acid levels by eating nutrient dense fruits and vegetables.

Acid-forming compounds are going to come from fish, meat, dairy, artificial sweeteners, legumes, most whole grains and soft drinks.

Alkaline-forming foods are vegetables, fruits and green tea.**citrus fruits are acidic, but when consumed in the body they are actually alkaline-forming**

*Foods that are mainly fat or nuts and seeds tend to neutral in this scale.

The acid-forming foods tend to have higher sulfur-containing amino acids that are converted into sulfuric acid, whereas the alkaline-forming foods do not and need to be eaten to neutralize the acid-forming compounds.

What happens if my pH levels are not balanced?

There is nothing good about having an unbalanced pH level in the body and the negative health outcomes are as follows:

  • Decreased growth factors
  • Growth hormone resistance
  • Mild hypothyroidism
  • Higher levels of blood cortisol
  • Loss of muscle mass
  • Enzymatic changes in cells
  • Altered regulation of metabolites and minerals
  • Decreased uptake and release of oxygen

Why eat fruits and vegetables?

Fruits and vegetables are alkaline producing, which helps maintain acid level and helps preserve bone mass and muscle tissue. They are nutrient dense, which means they are full of antioxidants, vitamins, minerals, fiber and phytonutrients. Some also contain lots of water which helps the body stay hydrated.

Vegetables and fruits should make up the base of everyone’s nutritional pyramid because they are the major component to a high-quality, healthy diet.

What are Nutrient dense fruits and vegetables?

Nutrient density refers to the amount of micro nutrients a food contains. A wonderful display of nutrient density in many foods is seen in Dr. Joel Fuhrmans’ ANDI scoring system. This system takes the amount of micronutrients per calorie in the food and is able to rank them to display highly nutritious foods that should be eaten every day.  The top three foods with the highest amount of micronutrients per calorie are kale, Collard greens and Mustard greens all containing 1000+ micro nutrients per calorie.

Sample Nutrient/Calorie Density Scores

Kale 1000 Sunflower Seeds 64
Collard Greens 1000 Kidney Beans 64
Mustard Greens 1000 Green Peas 63
Watercress 1000 Cherries 55
Swiss Chard 895 Pineapple 54
Bok Choy 865 Apple 53
Spinach 707 Mango 53
Arugula 604 Peanut Butter 51
Romaine 510 Corn 45
Brussels Sprouts 490 Pistachio Nuts 37
Carrots 458 Oatmeal 36
Cabbage 434 Shrimp 36
Broccoli 340 Salmon 34
Cauliflower 315 Eggs 31
Bell Peppers 265 Milk, 1% 31
Asparagus 205 Walnuts 30
Mushrooms 238 Bananas 30
Tomato 186 Whole Wheat Bread 30
Strawberries 182 Almonds 28
Sweet Potato 181 Avocado 28
Zucchini 164 Brown Rice 28
Artichoke 145 White Potato 28
Blueberries 132 Low Fat Plain Yogurt 28
Iceburg Lettuce 127 Cashews 27
Grapes 119 Chicken Breast 24
Pomegranates 119 Ground Beef, 85% lean 21
Cantaloupe 118 Feta Cheese 20
Onions 109 White Bread 17
Flax Seeds 103 White Pasta 16
Orange 98 French Fries 12
Edamame 98 Cheddar Cheese 11
Cucumber 87 Apple Juice 11
Tofu 82 Olive Oil 10
Sesame Seeds 74 Vanilla Ice Cream 9
Lentils 72 Corn Chips 7
Peaches 65 Cola 1

Protein! Protein! Protein!


Eat a complete protein at each meal. As a general rule if it had a face, it’s fair game. For plant based options (for veggies and vegans), beans and lentils become your “protein food”. Also a good choice if budget is concern…beans are cheap.

Eating protein with each meal enables the body to produce enzymes, hormones and antibodies. Protein, the major building blocks, helps to aid in other functions such as muscle and cell repair. Having protein with each meal increases plasma concentration of the hormone glucagon. This is important because glucagon is responsible for antagonizing the effects of insulin in adipose tissue, leading to greater fat mobilization.

Eating a complete protein with every meal is in your best interest according to Nitrogen balance. What does Nitrogen have to do with anything? Nitrogen is what differentiates proteins from carbohydrates. Carbohydrates consist of carbon, hydrogen, and oxygen molecules whereas proteins contain carbon, hydrogen, oxygen and nitrogen. When eating protein,  the body has a larger amino acid pool to choose from. The body needs to be in a positive nitrogen balance to build muscle. This means the body is in an anabolic state. When the body is depleted of nitrogen, the body will be in a catabolic state, a state that is not ideal for the body to be in. In a catabolic state, the body breaks down muscles in the body to use as fuel. Think of this as a very, costly and inefficient way to produce energy. Lastly if you would like to remain the same, the nitrogen intake must be equal to the amount of nitrogen used.

Eating a complete protein means that you are getting all 8 essential amino acids at once. Complete proteins that contain all of these amino acids are red meats, foul, fish, and any other wild game along with cheese, eggs, and milk. Quinoa and soy are also considered complete proteins, though quinoa is great for after workouts, or for people who follow a vegan/ vegetarian diet. Lastly soy contains all essential amino acids the body needs, but these foods should NOT be in your diet.


Women – 1 serving of lean, complete protein (20-30g) with each meal, every few hours.  (Or, if you eat less frequently, eat a bit more protein with each meal).

Men – 2 servings of lean, complete protein (40-60g) with each meal, every few hours. (Or, if you eat less frequently, eat a bit more protein with each meal).


High quality protein.

3-4 oz of cooked lean meat, poultry, or fish

1 cup of cooked seafood

4 egg whites

2 large eggs

1/Ž2 cup of cottage cheese

1/Ž2 cup of plain yogurt

2 oz of part skim cheese

1 scoop of protein powder

1 cup cooked lentils or beans

1 small veggie burger

These Don’t Count:


Lunch Meats



Protein in “fast food” restaurant meals (chinese take out, etc.)

***Complementary proteins do not contain all 8 essential amino acids, but if combined with other complementary proteins they do***

Examples of combined complementary proteins to create a complete protein in one meal include:

  1. Grains with Legumes – sample meal: lentils and rice with yellow peppers.
  2. Nuts with Legumes – sample meal: black bean and peanut salad.
  3. Grains with Dairy – sample meal: white cheddar and whole wheat pasta.
  4. Dairy with Seeds – sample meal: yogurt mixed with sesame and flax seeds.
  5. Legumes with Seeds – sample meal: spinach salad with sesame seed and almond salad dressing


How Often Should You Eat?

How Often Should You Eat?!

-Find a meal spacing template that best fits your lifestyle. This may be frequent meals that fall every two to three hours, or larger meals that are spread over longer periods of time.

This means that you do not have to eat 6-8 meals a day if it does not work into your schedule. With the International Society of Sports Nutrition suggesting as long as you eat the right foods in the right amounts it does not matter how frequent you should eat.

No matter if you are following the two to three hours or three to four meals per day you should always remember these three things:

  • Controlling calories. When calories are controlled, progress is made. Whether you control them by eating frequent small meals or infrequent larger meals is up to you.
  • Focusing on food quality. Fresh, unprocessed, nutrient-dense food is a must, regardless of which eating style you adopt.
  • Regular exercise. Exercise is a critical part of the equation.

Why is it in your best interest to eat every two to three hours?

           Eating every two to three hours is a wonderful way to spread out nutrient consumption throughout the day. Eating this way has shown to reduce blood lipids, blood pressure, markers of inflammation, oxidative stress, and risks of cancer. With a more frequent diet you will also has faster turnover and repair of cells called autophagocytosis, increase fat burning ability and growth hormone release. Lastly you will have better appetite control and improved blood sugar control, cardiovascular function, and neuronal plasticity by offering protection against neurotoxins.


           Planning is the best way to go about using this model of eating. The most effective ways are different for each person and you should experiment with a few until you find the one perfect for your lifestyle. First you can shop for everything you need on Sunday afternoon and then immediately after cook and separate the weeks meals. The other option that seems the most feasible would be to buy groceries on Sunday and Wednesday afternoon and then cook these meals and separate for fewer days. The second option is very effective for households with children and limited refrigerator space.


           When snacking, it is best to find something compliant within the Habits provided. The most effective snacks are going to be meal replacement bars or shakes, but you may also have small amounts of dried fruits or UNSALTED nuts.

To-go Containers

           When experimenting with these different types of meal preparations, make sure that you also buy appropriate Tupperware containers or meal sized baggies. It may also be advantageous to purchase a cooler or some way to keep perishable foods safe from spoiling.

Miss A Meal

           If you must miss a meal, the END of the world has not come, just return to your eating schedule as soon as you can. If you forget a meal at home or at the office, make sure that you always have a meal replacement bar or shake in your purse or in the vehicle somewhere. Also canned tuna is amazing to bring on road trips and is readily available for when you need it.

** Advice: Listen to your body and apply the “how’s that working for you” approach. If 3 meals a day allows you to achieve the goals you are looking for, great. You should remain using that program. If the frequency style that you are using does not allow you to hit your goals, feel free to switch up at any time. **

Not sure how to make tasty meals that are also healthy?  Get our Super Changed Recipes Cookbook Free!