trainers-fitness-institute's blog

Healthy Pina Colada Cake Recipe

Pina Colada Cake Recipe


Everyone loves sweets, but hates the calories. So why not make a cake that is tasty and healthy? Try this Pina Colada Cake. Mmm mmmm yum!


1 package (14 1/2 oz) angel food cake mix
1 can (8 oz) unsweetened crushed pineapple
8oz fat-free frozen whipped topping, thawed
1/2 cup (2 oz) toasted coconut
Step 1 Heat oven to 350°F. Spray a 13x9-inch baking dish with cooking spray.
Step 2 In large bowl, stir together cake mix and pineapple. Pour into prepared baking dish.
Step 3 Bake 20 minutes or until toothpick inserted in center comes out almost clean. Cool completely on a rack.
Step 4 Spread whipped topping over cake. Sprinkle with coconut. Cover and refrigerate until ready to serve.



10 Minute- 10-Minute High Intensity Cardio Aerobic Exercise Workout at Home- Burn Fat & Calories Lose Weight

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10 Minute- 10-Minute High Intensity Cardio Aerobic Exercise Workout at Home- Burn Fat & Calories Lose Weight

Do you not like to exercise in front of people? Are you embarrassed about how you may look to others? No worries. There are several workouts that you can do right from your home!
This 10-Minute high intensity cardio aerobic exercise is something you can do right inside your home and get the results you have been looking for.
It starts out with a warm up and slowly moves to more intense moves such as jumping jacks, running in place and more!
Start this workout today and you will see results in no time. Get results, workout from the comfort of your own home and start your healthier lifestyle today!


Get Fit At The Office!

Hot? Bored With Your Routine Workouts? Have FUN This Month!

It's humid and sticky outside. While some look forward to the hot days of summer, most of us dread the ever-lasting heat and humidity in Middle Georgia, particularly in the month of August. If you're feeling unmotivated to get out and get moving, here's a few inspiring tips that will help you along:

- Try a never-done-it water sport. Macon's Lake Tobesofkee has a myriad of fun water sports. Water activities, like jet skiing, are fun, engaging and can help you shed pounds, without a second thought. Before you know it, you'll be moving around for hours. (Caution:  watch your food intake. Most people don't realize calories can sneak up on you).

- Rollerblade in the evenings. After dinner, take the time to go outdoors and rollerblade. It's fun, convenient and, best of all, your body will burn a ton of calories. Evenings are great for fun exercises because the humidity is not as strong as it is during the day. (Caution: bring bug spray or try a clip on! Both will keep mosquitoes away).

- Designate 'Play Time.' Turn your living room or part of your bedroom into an obstacle course and do an exercise for the duration of a commercial during your favorite show. Dribble a basketball, Do 3 sets of weights (repeat more than once), Count while doing jumping jacks, and power through a series of push ups and sit ups. 

When the month comes to an end, you'll be well on your way to adding more fun activities to your routine! 

Exercise = Transformed Life?

We've all heard how exercise has tons of physical and emotional benefits. But can it transform your life completely? Exercise has the power to change not just your body, but your mind. Studies show that exercise can improve your mood, which has a direct impact on the choices you make on a day to day basis. Exercise helps your body produce more serotonin, a hormone which creates a good feeling in your body.

When you exercise, your body also releases endorphins, thus creating an exhilarating feeling throughout your body. Who wouldn't want to experience that over and over again? 

Another great life changing benefit is that exercise improves your overall memory and concentration. If you think we're overreaching with this one, consider this: exercise improves the flow of oxygen to your brain and helps to develop your nervous system. By engaging in exercise daily, you'll remember things more easily, you'll be able to focus better and it will affect the way you work and interact with those around you.

So....instead of putting it off, there's no better time to start exercising than now. 

Contact Trainer's Fitness Here!

Train For Your FIRST 10K!

Great Dinner Recipe

 Sometimes we like to research online to find healthy, tasty recipes. If you fall into the category of eating out too often for dinner, we found a great 30 minute recipe from Eating Well. At only 302 calories, this meal has fiber, protein and other nutrients.



6 ounces 90%-lean ground beef
1/3 cup finely diced red bell pepper
1/3 cup chopped scallions
2 tablespoons plain dry breadcrumbs
2 tablespoons hoisin sauce, divided (see Note)
1 tablespoon minced fresh ginger
1 1/2 teaspoons canola oil, divided
8 cups trimmed watercress, (2 bunches or one 4-ounce bag)
1/4 cup Shao Hsing rice wine, or dry sherry (see Note)
Place rack in upper third of oven; preheat the broiler. Coat a broiler pan and rack with cooking spray.
Gently mix beef, bell pepper, scallions, breadcrumbs, 1 tablespoon hoisin sauce and ginger in a medium bowl until just combined. Form the mixture into 2 oblong patties and place on the prepared broiler-pan rack. Brush the tops of the patties with 1/2 teaspoon oil. Broil, flipping once, until cooked through, about 4 minutes per side.
Meanwhile, heat the remaining 1 teaspoon oil in a large skillet over high heat. Add watercress and cook, stirring often, until just wilted, 1 to 3 minutes. Divide the watercress between 2 plates. Return the pan to medium-high heat. Add rice wine (or sherry) and the remaining 1 tablespoon hoisin sauce. Cook, stirring, until smooth, bubbling and slightly reduced, about 1 minute. Top the watercress with the Salisbury steaks and drizzle with the pan sauce.


Lots of Salt = Hypertension and More

Some people believe that if they have normal blood pressure, they shouldn't be concerned with salt. Well, that's not the case. Even though most salt does not affect blood pressure levels in many people, there is still reasons to watch your salt intake. 


One reason is that sodium, a component of salt, has been linked to an increased risk of hypertension and hypertension can lead to heart attacks and strokes. Other research studies show that increased sodium may also increase the risk of cardiovascular problems independent of its effect on blood pressure, according to UCLA's School of Public Health. 


Other risks include:


- Increased risk of bone loss and fractures;


- Increased risk of kidney dysfunction and failure;


- Increased risk of certain cancers, including stomach, colon and rectum cancers;

- Salty foods can also affect the lining of your stomach.


You gain your health back when you cut back on your salt intake (sodium). You'll decrease the risk of hypertension and other potentially life-threatening diseases. 

The U.S. Dietary Guidelines recommend 1, 500 milligrams of sodium a say if you are over 50; of African-American/black decent; or have diabetes,, chronic kidney disease or have hypertension. So go easy on processed and packaged food as well as restaurant food.


~ Trainers Fitness Institute Team


Living Heart Healthy

The Heart Healthy

 The Mayo Clinic offers a great outline for a heart healthy diet. Here's some info from The American Heart Association on how much fat and cholesterol to include in a heart-healthy diet along with the best foods to include and those to avoid:

1. Limit unhealthy fats and cholesterol
Type of fat
Saturated fat - Less than 7 percent of your total daily calories
Trans fat - Less than 1 percent of your total daily calories
Cholesterol-  Less than 300 milligrams a day for healthy adults;
Less than 200 milligrams a day for adults with high levels of low-density lipoprotein (LDL), or "bad," cholesterol or those who are taking cholesterol-lowering medication
2. Choose low-fat protein sources
Proteins to choose:
Skim or low-fat (1 percent) milk
Fat-free or low-fat dairy products, such as yogurt and cheese
Egg whites or egg substitutes
Fish, especially fatty, cold-water fish, such as salmon
Skinless poultry
Soybeans and soy products, for example, soy burgers and tofu
Lean ground meats
Proteins to avoid:
Full-fat milk and other dairy products
Organ meats, such as liver
Egg yolks
Fatty and marbled meats
Cold cuts
Frankfurters, hot dogs and sausages
Fried or breaded meats
3. Eat more vegetables and fruits
Fruits and vegetables to choose:
Fresh or frozen vegetables and fruits
Low-sodium canned vegetables
Canned fruit packed in juice or water
Fruits and vegetables to avoid:
Vegetables with creamy sauces
Fried or breaded vegetables
Canned fruit packed in heavy syrup
Frozen fruit with sugar added
4. Select whole grains
Grain products to choose:
Whole-wheat flour
Whole-grain bread, preferably 100 percent whole-wheat or 100 percent whole-grain bread
High-fiber cereal with 5 or more grams of fiber a serving
Whole grains such as brown rice, barley and buckwheat (kasha)
Whole-grain pasta
Oatmeal (steel-cut or regular)
Ground flaxseed
Grain products to avoid:
White, refined flour
White bread
Frozen waffles
Corn bread
Quick breads
Granola bars
Egg noodles
Buttered popcorn
High-fat snack crackers


Our one-on-one approach allows us to design integrated, challenging fitness programs that address your specific goals. Trainers Fitness Institute believes in providing clients with training that is fun, highly energetic and dynamic, but most importantly, effective!


Take the step to enter Trainers Fitness Institute to improve your Health and Fitness goals.


In our state of the art facility, you will experience an educated and experienced staff that is dedicated to the highest level of customer service. Personal attention is given to each client throughout the workout to assure proper form, breathing and speed. Your experience will be unlike anything you’ve ever tried before!