Jan 2013 21

TROUBLE VIEWING? – CLICK THIS LINK Fight cravings with fitness

ASHWAUBENON – Are you struggling with your New Year’s resolution to lose weight? Chuck Marbes from Better Body Fitness Bootcamps tells his clients to use fitness to fight junk-food cravings. Click on the video link to hear more about his “Power Of 5” method that incorporates squats, burpees and pushups that can be modified for any fitness level.


Feb 2013 12


One thing we love doing at Better Body Fitness is inspiring people to aim higher, play harder and experience real results. Missy shares her testimony of how body body fitness has improved her quality of life and we’re confident we can improve yours as well. Take a moment to watch this video and to be inspired.



Feb 2013 25

Julie C updated

Everyone this is Julie. She’s been with us for over 1 year and is still rockin 4-5 Bootcamps a week. She’s still in the shape of her life and looks amazing! Goes to show you that journey never ends! Julie you continue to inspire everyone (including your coaches) at BBF! Congrats on all your hard work and success. Here’s to another amazing year with BBF! -Cheers!
How was your health before starting Bootcamp/Training?

My health was good or at least I thought it was. I was borderline hypertension when I started working out at Better Body Fitness and within a 6 week period my blood pressure was well within normal limits. Also having two kids that keep me on the go I didn’t always make the best food choices. It’s amazing what can happen in such a short amount of time when you exercise on a regular basis and make the right food choices.

What were the specific results you achieved with Better Body Fitness?

I lost over 5% body fat and a total of 14 inches. Need I say more???

What was the #1 benefit you got out of taking Bootcamp/Training?

Aside from losing body fat and inches I have gotten so much stronger. I feel better, I sleep better, I have more energy and I have met some really great people that truly enjoy bootcamps just as much as I do.

Had you tried other programs before Bootcamp/Training? (DVDs, Diets, etc) Had they gotten you results in the past? Were those results maintainable? 

I was never one to diet but I have tried workout DVDs at home with little results (nothing compared to the results from bootcamps). It’s too easy to blow off your workout when you just pop in a DVD at home. I need the structure and personal attention I get at bootcamp and look forward to it every week.

What makes Better Body Fitness unique? Why do you keep coming back?

Chuck and Brian are an amazing team of professional trainers. Both are dedicated, compassionate, and are willing to do whatever it takes to help you reach your fitness goals. Even though we are in a group setting at bootcamps I still get the individual attention that I need to achieve my goals. I’ve not only learned how to make the right food choices but when and how often I should eat and most importantly to keep my body hydrated by drinking lots of water.

In a few sentences please describe your overall experience at Better Body Fitness. What thing(s) would you most take away from Bootcamp/Training?

I’m very thankful to have met Chuck and Brian and that I have had the opportunity to work with both of them over the past several months. I’ve improved my health and overall well being by exercise and proper nutrition. I’ve gained confidence and made some new friends. Thank you Chuck and Brian for the guidance and all that you have taught me. I look forward to continuing my journey with both of you.

Jul 2013 29

If you’re in the mood for something simple, delicious and easy to make you’ll enjoy this recipe!


  • Prep time: 10 minutes
  • Cook time: 20 minutes

We’ve used fresh spinach in this recipe, but you could easily use frozen. Just defrost and drain.

Add to shopping list


  • 12-16 ounces dried short pasta (bowties, penne, gemelli, etc)
  • 4 chicken breast cutlets (1 1/4 to 1 1/2 pounds total)
  • Salt
  • 2 Tbsp olive oil
  • 1/2 yellow or white onion, chopped, about 1 cup
  • 3 garlic cloves, minced
  • 1/2 cup white wine or stock
  • 8-16 ounces of fresh spinach*, washed, long stems removed and chopped
  • Black pepper
  • 1/4 cup cream
  • 1/4 cup (or more) pesto

*To wash spinach, fill up a clean sink basin with cold water and let the spinach soak in the water. Move it around a bit to loosen any dirt. Fresh spinach is usually pretty dirty, so you may need to do a couple of soakings. Remove the spinach and shake off excess water. Lay the spinach leaves down on a clean towel and pat dry.


1 Bring a large pot of salted water (add enough salt so that the water tastes salty) to a boil. Add the dried pasta and cook until al dente.

2 While preparing the pasta, cook the chicken. Sprinkle the chicken breasts with salt, heat the olive oil in a sauté pan and brown the chicken breasts on both sides over medium-high heat. They don’t need to be cooked all the way through, just browned. Remove the chicken from the pan and set aside.

3 Add the chopped onion to the pan and sauté 2-3 minutes, stirring occasionally. While the onions cook, slice the chicken into strips. Put any pieces that are cooked all the way through in one pile, and put the ones that still need a little cooking in another pile.

4 When the onions are just beginning to brown, add the garlic and cook another minute. Add the white wine or stock and boil vigorously until the liquid is reduced by half.

5 Add the spinach and the undercooked pieces of chicken to the pan. Using tongs, turn them over to coat them with the juices in the pan. Continue to cook, turning and stirring often, until the spinach is wilted and the chicken cooked through, about 2 minutes.

6 Turn off the heat and add some black pepper, the pile of cooked chicken pieces and the pesto. Stir to combine. Drain the pasta put it in a large bowl. Add the cream to the saute pan and stir well to combine. Add the contents of the pan to the bowl with the pasta and mix well. Serve at once.

Yield: Serves 6-8.

For more great recipes check out http://www.simplyrecipes.com


Sep 2013 16

I know you’re busy and you’re short on time but did you forget?

Did you make your list and did you check it twice?

No, it’s not Christmas. It’s your every day checklist! You know the one that you SHOULD be putting together before you go to bed for the next day but probably don’t?!?!

Why am I so big on lists? Because it’s accountability!

When it comes to your workouts you need to schedule them in your day like a doctors appointmnet. There should be no excuses for not making it. If it’s in your schedule you MUST be there!

Your nutrition should be planned out everyday. Don’t leave anything to chance. When you leave things to chance 9 out of 10 times you don’t end up making the right choices. You will become a victim of your environment. If you don’t control your environment it WILL control you.

Here are a few of my quick tips for successful eating

1) Come up with a list of meals and snacks for the week

– Try to avoid eating out as much as possible

2) Based on your list of meals and snacks construct your grocery list. Sound elementary right but it’s a great policy. This means that you will buy ONLY what you need. You won’t waste any food because it’s only what you need. No more throwing away rotten fruit, veggies, and meat.


– Prep up as many meals and snacks as you can. This way all you have to do is reach in the fridge and take what you need.

4) Have you meal plan listed out for each day of the week.

– The more you plan the more successful you will be! Fail to plan and you’re planning to fail!

5) Take massive action! This is a two part system.

  • PART ONE: Load up you cooler bag with your food.
  • PART TWO: Set alarms on you smart phone for every 3 hours and hold yourself accountable to eat! Remember it’s 5 meals a day every 3 hours. Breakfast, Snack, Lunch, Snack, and Dinner.

Well, I hope my tips on list building help you this week stay on track!

Have a great week! TGIM PEEPS!



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