Minutes to Prepare: 5 Minutes to Cook: 10 Number of Servings: 5 Ingredients Cooking spray 5 Tilapia fillets 1/4 cp. Lemon Juice 2 Tbsp. I can't believe it's not butter light, melted 1 Tbsp minced Garlic 1 tsp. Worchestershire Sauce 1/8 tsp. ground red pepper (or more to taste) 2 tbsp. Parsley

Low Carb Breakfast Cups 1 breakfast cup is 1 serving by calorie count. Minutes to Cook: 20 Number of Servings: 18

Ahi Tuna (Yellowfin) Steaks Grilled with a Mediterranean Flair. The steaks are usually served either Raw, as in sushi seared, or grilled. This recipe is a bit of a cross between seared italian style and Spanish grilled.

One Leg Hip Bridge The One Leg Hip Bridge is an exercise intended to strengthen and tighten your core, which is an important part of any weight loss plan. Whenever patients are on a diet or weight loss program, they often wonder how they can firm up their midsection. The easy answer is sit-ups and crunches, but there is so much more that goes into it. Our core muscles act like a girdle, and just like women used to wear girdles because they were slimming and “improved” their shape, we can all tighten our core girdle effectively making visual results of fat loss even more noticeable. Strengthening your core girdle muscles also solves many other issues such as posture and back problems.

Using A Food Journal On A Weight Loss Program: An Important Part of Weight Loss Accountability If you are looking for quick weight loss, accountability is one of the most important aspects of all weight loss programs. Writing down what you are eating at each meal and being able to look back at your daily intake allows you to see exactly where you may have deviated or how well you are doing when looking for rapid weight loss. This allows you to point to something tangible when you are reflecting on your diet with your weight loss goal in mind. I speak with people every day at work that talk to me about their “diet” and I ask a very simple question: “How many calories a day are you eating?” I would say that 70-80 percent of people respond “I don’t know.” I can almost guarantee that the guess is much less than their actual caloric intake. Whenever you are on a weight loss program take the extra time and take the guess work out of your diet, keep a food journal.

Tricep Kick Backs – Tricep Kick Backs are an effective exercise that targets back of the arm, or the “arm flab” areas as the women in my family so affectionately call them. As women make progress during weight loss toning this area of great importance to them. To start this exercise you will want to get your upper body parallel with the floor. You can do this by either bending over at the waist while standing with your feet apart or by bending over and placing your hand on a bench or chair, as long as your torso is as horizontal as possible. Grab a 5-12 lbs weight and hold it in one hand bring your arm so it is in line with your body, now bend at your elbow bringing the weight in your hand up towards your chest. Next, while keeping your elbow locked in tight to the side of your body extend your hand with the weight until your arm is straight, pause for a second and the end of the motion holding the weight up for a second and then return your hand to the starting position. Repeat this movement 8-15 times on each arm rotation after each set and repeat 3 times per arm.

Servings: 6 servings Time: 15 minutes

Bench Dips are an exercise that uses your own body to tone and strengthen the tricep (back of the arm) muscle. I always get asked, women especially, How can I tighten up the back of my arms? Here is a very easy way to do it in the comfort of your own house with a simple dining chair.

There is something I like to call the “Biggest Loser Complex”. After several years of being in the weight loss/fitness industries I have realized there is an emerging issue that is de-railing people from their weight loss goals it is called Unrealistic Expectations. The reason I refer to the expectations as the “Biggest Loser Complex” is because millions of people have watched this show, season after season and seen amazing weight loss results. They see people lose 20 lbs a week and 100+lbs over the course of the 16 episode season. These people are in environments that are completely controlled, where they exercise 6 hours a day minimum and are prepared meals and given groceries to stock the Kitchen. Who among us has the access or ability to do any of these things? And lets admit it your chances of being picked to go on the Biggest Loser show are slim to none (pardon the pun :]).

Every few weeks we will share FIT approved recipes. Our hope as we post more and more recipes is that you will see how easy it is to make any recipe FIT approved. Occasionally there will be recipes introduced where some of the ingredients are not “FIT approved”; in these cases we will give you options for substituting the ingredients for healthier options.