All posts by Leah Wynne

Cottage Cheese Salad Dressing


  • 1/2 c. plain yogurt
  • 1/4 c. chopped parsley
  • 1 tbsp. prepared mustard
  • 2 cloves garlic, crushed
  • Dash pepper
  • 1/2 c. cottage cheese
  • 3 tbsp. vinegar
  • 4 tsp. Splenda or Stevia (I’m not sure if this is really necessary)
  • 1 1/2 tsp. salt

In a small bowl, combine yogurt, cheese, parsley, vinegar, mustard, sugar substitute, garlic, salt and pepper, mixing well. Refrigerate, covered until ready to use. This is delicious on crisp salad greens.

Fat Loss Tips for Beginners

Fat Loss Tips For Beginners
Fat Loss Tips To Help You Tip The Scale In Your Favour.

Ok guys…I would like to compile some tips for people just starting to diet. We’re talking never done it before and don’t know where to start. I’m looking for things like setting calories or macros, what foods to eat when, how much water, how to deal w/ cravings, definition of cheat/refeed, different methods of dieting, counting veggies, using artificial sweetners, etc….anything ya’ll feel like contributing. If you get an epiphany in your own dieting experience next week or whatever, feel free to share it here.

I will start by saying…I think the first thing you need to do when starting a diet is to set realistic goals. Sometimes when you’re just starting out you get excited, motivation is high and you just want to do everything at once and have everything happen all at once. Setting a realistic, attainable goal…whether it’s personal or competitive…is so important for keeping you on track when things don’t go as planned. And what is realistic is going to be different for everybody.

Some people have lived relatively healthy/athletic and “easy” lifestyles (read good genetics/young/fast metabolism) and can start out at a pretty focused level. And others have lived complete opposite to that and will need to take baby steps. Make sure you assess where you’re starting from and adjust your expectations accordingly.

Want more? Follow the link!

Youtube/Facebook Contest

Strength Powered Fitness Contest Give-Away T-shirts

This past weekend I ran a youtube contest on the facebook page. First 10 people to complete all the tasks won free classes, first 3 won a free tank. Congrats to the winners:

  1. Y. Abouseif – Free tank + 6 bootcamp classes
  2. E. Walpole – Free tank + 6 bootcamp classes
  3. C. Shadwell – Free tank + 6 bootcamp classes
  4. T. Ritchie – 6 bootcamp classes
  5. M. Brown – 6 bootcamp classes
  6. B. Bowman – 6 bootcamp classes
  7. G. Song – 6 bootcamp classes
  8. B. Jordan – 6 bootcamp classes
  9. br3annab – 6 bootcamp classes — need a real name here!
  10. V.Thompson – 6 bootcamp classes

Congrats to everyone and thanks for participating!!!

Tabata Training Tonight

Tabata Training

A solid hour of tabata training. Ass. Kicked. I wanted to do the second class as well but I forgot my timer at the studio so I had to count rounds. GRRRR.

Here’s what we did:

2 exercises, 10 rounds each, 20 seconds work, 15 seconds recovery. I had 3 groups of 3 running. Each group did 3 separate sets of exercises:

Group 1

  1. KB Swing —-> Burpees
  2. BB Clean and Press —-> Speed box jumps
  3. Woodchop —-> Step Jumping Jacks

Group 2

  1. DB Squat & Press —-> DL Burpee
  2. Spiderman Pushups —-> KB Swing
  3. TRX Jump Squat —-> DB Row

Group 3

  1. TRX Pullup —-> Lateral Lunge Touchdowns
  2. DB Snatch —-> Drivestep
  3. Renegade Row —-> Single Leg Romanians Touchdowns

Now that’s what you call fun!