TNT Success Story - Coren Burch
When Coren started with TNT in October of 2013, she wanted a program that would teach her how to eat right and develop a fit body. She felt that there were so many ways to lose weight, but wanted to develop healthy habits and learn skills that would help her keep the weight off and improve her quality of life. Feeling a little overwhelmed with all the information out there, Coren needed help deciphering through all the fad diets, new weight loss tricks, and types of exercise. She simply needed help losing weight the right way...the healthy way. Enter TNT and Brock Murray!
"Having a personalized program was really the deciding factor for me'" Coren said. "Knowing my resting metabolic rate (RMR) really helped to fine tune the amount of calories I should take in for optimal results. Therefore, my nutrition and exercise plan were tailored to my needs and goals"
" When meeting Brock he immediately tied in to my health and fitness goals. He guided me along the way, but he made this MY program. Brock is very knowledgeable and very well-qualified, so he has the tools to help. Furthermore having someone to be accountable to is essential! I had a love/hate relationship with my weekly weigh-ins, lol. But, I learned that I needed to physically see how certain behaviors affected my journey. One the other hand, celebrating when I've had a good week at home, but it may not reflect on the scale--it's all a part of the journey. Brock was patient with me until I was "fully compliant", lol. Even when you want change, sometimes it's hard to break habits and he was there to help me push through those road blocks. Our weekly meetings gave me the opportunity to sit back and reflect. He always asked me, "How was your week?" I was alble to put everything together (food, exercise, stressors, schedule changes, etc.) and see how that affected my week. I still have to make the choice to do the right thing everyday, but now i have the tools."
Coren when on to share that the biggest and most important lesson she learned is that you should never put your health and wellness on the back burner. Sometimes it's hard to put yourself first. Coren admitted that doing so actually made her feel selfish. But as she began to change, she felt better about herself and as a result Coren says she was able to serve God, her family and her community more effectively. Coren worked with Brock for 6 months and feels that in the end it actually felt like a new beginning. "Thank you Brock and TNT for helping me to enter into theis new phase of my life! God Bless!"
Brock Murray holds a Bachelors degree in Exercise Sports Science from UNC Charlotte and is a Certified Personal Trainer with over 10 years in the Fitness Industry. As an athlete he understood early on that his performance improved as he improved his nutrition practice. As a father he realizes the complexities that arise as he choose healthier options for his family. His understanding of the science of nutrition combined with the unique coaching strategies help his clients begin to view nutrition in a new manner. With simple changes in their menu and straightforward coaching, Brock makes it effortless for his clients to develop a better nutritional program their entire family can benefit from. His clients’ new perspective allows them to achieve goals once thought of as impossible!
The team at Total Nutrition Technology believes that results-focused outcomes are the key to YOUR success. To learn more about how you can benefit from a nutrition program that is custom designed to your unique physiology, lifestyle and dietary behavior, contact Total Nutrition Technology today at 704-549-9550!
You succeed with TNT because your results are our commitment to you!
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TNT Success Story - Sarah Rutkowski
After committing to making some changes and living a healthier lifestyle, Sarah Rutkowski decided to seek the help and guidance of Total Nutrition Technology to help her start off on the right foot. Sarah worked with TNT Health Educator, Kimberly Norton who developed a plan for success to help Sarah reach her personal health and fitness goals. It took a tremendous commitment on both their parts and the outcome was amazing...Sarah lost 98 pounds and gained a whole new outlook on life.
"Kim Norton with TNT at Balance Fitness Studio saved my life", said Sarah. "I have lost 98 pounds 100% from Kim's diet & exercise program. No yo/yo diets, I eat a well balance diet and have more energy then my 21 & 25 year old siblings. Kim's knowledge, skills and encouragement has helped me every step of the way. I cannot thank you Kim, enough. I finally have my life back and in the best shape I have ever been in."
Kim is co-owner of Balance Fitness Studio and this is her 4th year as a Health Educator for Total Nutrition Technology (TNT). Originally from upstate New York, she received her Associates Degree in Physical Therapy at Genesee Community College. Kim transferred down south to play soccer and complete her BS in Athletic Training at Wingate University. She then worked with the Charlotte Eagles Professional Soccer Team, and as a Graduate Assistant Athletic Trainer at UNC Charlotte. She worked at the UNC Chapel Hill basketball camps for 6 years and various sports camps. Kim then attended UNC Charlotte to complete her MS in Exercise Physiology. She is a Licensed Athletic Trainer through NATABOC, a Certified Personal Trainer through National Council of Strength and Fitness, and Certified Nutrition Specialist through the American Academy of Sports Dietitians and Nutritionists. Kim is the Head Athletic Trainer and Health Educator for the Charlotte Copperheads Professional Lacrosse team and focuses on lifestyle management for both male and female clients ages 12-75, including; sports performance, rehabilitation, weight management, overall health and wellness and customized meal plans.
The team at Total Nutrition Technology believes that results-focused outcomes are the key to YOUR success. To learn more about how you can benefit from a nutrition program that is custom designed to your unique physiology, lifestyle and dietary behavior, contact Total Nutrition Technology today at 704-549-9550!
You succeed with TNT because your results are our commitment to you!
Be sure to follow TNT on social media
Sign up for Total Nutrition Technology's Monthly Newsletter
TNT's Infuser Water Bottle Delivers Delicious Hydration
Okay, so maybe you love drinking water...and then again... maybe you don't. Either way, there is a game changer when it comes to drinking your water and it's the TNT Infuser Water Bottle. That's right, I said infuser water bottle! We all know the importance of drinking water every day: helps us lose weight, get more energy, reduces headaches and even clears up our skin. But even with all those benefits, sometimes drinking plain water can get a little boring. Until now!
The TNT Infuser Water Bottle turns that boring plain water into a flavor explosion of fruits, vegetables and herbs. Infused water is easy to make, inexpensive and makes getting down those 8+ cups per day a breeze.
The TNT Infuser Water Bottle holds 20oz of water and has an ergonomic loop lid with flip spout making this water bottle easy to carry and drink from. Use the durable, convenient infusing tube to hold your favorite fruit, vegetable or herb and naturally flavor your water, making it irresistibly delicious and making you unstoppable! Strawberries, cucumber, basil - whatever you want! Once the filled infusing tube is in place, the natural flavors will infuse your water creating a taste you'll actually look forward to drinking. And next thing you know, drinking more water won't be such a chore and you'll have a great time coming up with new and exciting flavor combos. Here are a few of our favorites...
Lemon + cucumber + mint
ginger + lemon
apple + cinnamon stick
blueberry + pomegranate
blackberry + lime
blueberry + strawberry
kiwi + mint + lime
Do you have a favorite flavor combination? We would love you to share!
Order your TNT Infuser Water Bottle TODAY!!
Just visit the TNT Store at: www.tntgetfit.com
Order this month (August) and get 10% off your
water bottle purchase.
water bottle purchase.
Think Out the (Lunch) Box – Easy, Healthy and Creative Lunchbox Ideas for Your Kids!
It is time to think outside of the (lunch) box with our kid’s lunches. Here are some great suggestions for you to keep things easy, healthy and creative…
Send something warm. Buy a stainless steel food far and send something warm in their lunch. Mac & cheese, turkey chili, whole grain pasta with some tomato sauce (or just a little evoo and Parmesan cheese), even mini quiches. A food jar can really open up your options for lunch time. There are a lot of food jars available at your local retailers but we like to use these and ordered from Amazon…Stainless Steel Food Jar.
Make a yogurt smoothie. There are so many healthy yogurts available today from greek yogurt packed with protein to coconut yogurt. Buy some reusable silicon ice pop containers and make your own yogurt smoothie. Layer yogurt with some granola or flax meal and minced fresh fruit then freeze. The combinations are endless. Pop them in a lunchbox and they’ll be ready to go by lunchtime. Plus they can serve an as extra cold pack! I like to use these Silicone Ice Pop Makers that I just buy on Amazon.
Make a mash-up. Fruit and vegetable squeezes aren’t just for babies anymore. They are an excellent way to make sure our kids are getting in all those important veggies. Try using a reusable squeeze pouch and filling it with a yummy combination of fruit & vegetables such as carrot+apple+coconut milk+dash cinnamon. How about a fruit & veggie smoothie combining spinach+banana+carrot+mango+strawberries+little flax oil+vanilla extract+almond milk+water…here’s a little secret…they won’t even know there is spinach in there! These combinations all freeze well so make a few in advance and pop them in the freezer. Simply pull out the night before and put them in the fridge. They’ll be ready by morning! If you are looking for reusable pouches my family uses these Little Green Pouches.
Make your own crustables. Pick your bread (whole grain, gluten free) then pick your filling. Any nut butter works great. Top it with a little natural fruit spread or a touch of honey. Then either use a sandwich crimper (I like this one) or trim the crust off and crimp the edges with your fingers. This is a great thing to make in bulk and then freeze. They hold up very well and make pack lunches a dream. Be sure to wrap tightly in double layer of plastic wrap and then store in an airtight container or zip lock bag in the freezer.
And here is one other tip: involve the kids in packing their lunch. Pull some chairs up to the counter and form an assembly line. I have found that kids who are involved in preparing their snacks and meals are more likely to eat them plus this is a great way to teach your children about family responsibilities while making it fun- be warned it can get a bit messy but so much fun!
So don’t be afraid to think out of the box a little for lunchtime. Give one of these a try…your kids will definitely thank you!
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Banana Nut Butter Breakfast Cookie
The perfect healthy "cookie" for breakfast on the go!
Makes 16 cookies
Serving size: 2 cookies
Exchanges per serving: 1 Protein, 1 Carbohydrate
Ingredients
2 over-ripe bananas, mashed
1 1/2 cups old fashioned oats
1/3 cup nut butter - peanut, almond, sunflower, cashew
2/3 cup unsweetened applesauce
1 scoop vanilla protein powder
1 teaspoon vanilla extract
1 1/2 cups old fashioned oats
1/3 cup nut butter - peanut, almond, sunflower, cashew
2/3 cup unsweetened applesauce
1 scoop vanilla protein powder
1 teaspoon vanilla extract
Directions
Preheat oven 350 degrees.
In a large bowl, mix banana and nut butter until combined. Add applesauce, protein powder and vanilla extract. Mix until combined. Stir in oatmeal. Mix all ingredients until completely combined.
Set dough aside for 10 minutes.
Drop cookie dough on parchment lined cookie sheet. Flatten cookies with your wet hand or a drinking glass. You will have enough cookie dough to make 16 breakfast cookies.
Bake for 20-25 minutes or until golden brown. Remove from oven and let sit on cookie sheet for about 5 minutes then transfer to cooling rack.
When completely cooled, store in a airtight container.
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How to Pick & Cut a Perfect Watermelon
We love watermelon. It is simply a fruit that just screams summer. It's cool, refreshing and packed with vitamin A and C. But how do you pick the perfect watermelon AND them keep kitchen prep to a minimum? Look no further! Thanks for Lil' Luna here are some tips for picking the perfect watermelon...
HOW TO PICK OUT A GOOD WATERMELON:
- Look for the Large Yellow Spot – This is where the watermelon was laying in the field. Make sure it’s a decent size and is yellow.
- Give it a Good Thump – You want to make sure it sounds hollow.
- Dull Outside – You want to make sure the outside of the watermelon looks dull and not shiny. A shiny watermelon means its not ripe.
- Lift it Up – You want to make sure it’s heavy for it’s size, which means it has a ton of water in it (what you want!!)
- Nice Oval Shape – A uniform-shaped watermelon shows that it got the perfect amount of sunshine and water.
- Bee Stings and White Scars – Look for these little guys. These little marks show that it’s sweet enough that even the bees were trying to get to the inside. The stings look like brown lines or dots on the melon.
And now that you have the PERFECT watermelon here is a fast and easy way to cut it up. A great way to serve watermelon at a picnic OR just for the family at home!
In addition to being cool and refreshing, there are several health benefits to watermelon. Here are just a few:
- Packed with potassium to lower risk of high blood pressure
- Bursting with Vitamin B6 to help the brain
- Contains Vitamin C to boost your immune system
- Loaded with Lycopene (more than any other fruit), to protect skin from the sun.
What is your favorite way to eat watermelon?
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30 Mega Health Benefits of Omega-3 Fatty Acids
Omega-3 fatty acids is lacking in most people's diet. These essential fatty acids (EFAs) must be ingested through your diet. EFAs play important roles in many cellular functions, and they help prevent the onset of many diseases.
Eating fish and seafood such as salmon, halibut, tuna and scallops a few times a week is an easy way to increase your omega-3 intake. However, if you have trouble getting in enough Omega-3s from your diet, you can also look to an Essential Fats Supplement. Here is just a short list of the many health benefits of omega-3 fatty acids.
Health Benefits of Omega-3 Fatty Acids
- Can aid in weight loss and help prevent obesity [1][2].
- Provide proper brain membrane function for the prevention of psychiatric diseases [3].
- Increases insulin sensitivity [4][5].
- Reduces C-reactive protein (CRP) [6].
- May help in the treatment of postpartum depression [7].
- Reduces hunger sensations during weight loss [8].
- Has a positive effect on brain gene expression [9].
- Aids in the prevention of psychotic disorders [10].
- Decreases the risk of sudden cardiac death as well as all-cause mortality [11].
- Effectively reduces menstrual pain [12].
- Provides positive effects on cognitive function in patients with Alzheimer’s disease [13].
- Inhibits breast cancer growth [14].
- May lower the risk of colon cancer [15].
- Associated with a reduced risk of prostate cancer [16].
- Lowers blood pressure in hypertensive adults [17].
- Associated with an improvement in processing of visual information [18].
- Boosts immune system and reduces the risk of autoimmune diseases [19].
- Protects against ischemia, light, oxygen, inflammatory, and age-associated pathology of the eyes [20].
- Aids in the regulation of blood clotting.
- Reduces the risk of stroke [21].
- Supports healthy skin and hair.
- Lowers triglycerides [5].
- Increases good HDL cholesterol [22].
- Lowers risk of cardiovascular disease [23].
- May protect against bone loss from osteoporosis [25].
- May prevent the onset of depression [4].
- Improves the condition of your skin.
- Helps treat inflammatory bowel disease (IBD) [26].
- Beneficial in the treatment of asthma [27].
- Improves glucose-insulin metabolism [28].
Please visit us at www.tntgetfit.com to learn more about our Essential Fats Supplement.
TNT's Essential Fats contains high amounts of both EPA and DHA, offering a precise blend of the aforementioned health benefits at an extremely affordable price. Each capsule of Omega EssentialsTM offers a precise blend of EPA/DHA in very appreciable amounts, rendering it extremely effective as well. TNT Essential Fats is made in limited runs using Soft Gel Technologies® Marine LipidsTM with vitamin E (mixed tocopherols) added to avoid oxidation so freshness and potency are guaranteed.
Grilled Fruit - The Perfect Healthy Dessert for Summer
Summer is the perfect time to use the grill but remember to think beyond the burgers and chicken! Have you ever thought about grilling fruit? It intensifies the flavors and enhances the natural sweetness making it the perfect healthy dessert.
Fruitsandveggiesmorematters.org has some great tips for grilling fruit this summer...
- Choose fruits and veggies that are ripe, but not too soft so they’ll hold up well on the grill.
- Avoid direct heat or flames.
- Cut fruits and vegetables into large equal pieces to keep them from falling through the grates and to ensure even cooking.
- Grill fruits and vegetables with the skin on to help maintain the shape.
- Before or during grilling, brush fruits and vegetables with melted butter or margarine to help avoid sticking to the grates.
Final Touches
Fruits are naturally sweet and become even sweeter with grilling. You can add a tasty twist to your grilled fruit by sprinkling with cinnamon or lemon juice.
Vegetables can be flavored with herbs and spices of your choice. Browned grill marks are desirable on vegetables; they are fully cooked when you can gently pierce with a fork.
Caution – fruits and vegetables contain a lot of water that can become very hot when grilled. Be sure to allow proper cooling time.
What to Grill?
- Nectarines, Bananas, Mangos & Peaches. These options come with an extra side of potassium, which is necessary for the heart, kidneys, and other organs to work normally.
- Cantaloupe, Tomatoes, Watermelon & Squash. These options offer a great source of Vitamin A, which helps keep vision, skin and hair healthy.
- Pineapples, Strawberries, Peppers & Broccoli. These options contain Vitamins C and E, antioxidants that work to protect your cells against the effects of free radicals. Vitamin E is found in avocado, nectarines, potatoes, and kiwi.
Recipe
This quick, low-calorie, nutritious dessert is sure to have your taste buds dancing! For a little extra sweetness, pair kabobs with a scoop of low-fat vanilla ice cream.Grilled Fruit Kebabs
Preparation: 15-20 minutesCook: 8-10 minutesServings: About 8
Ingredients
- 2 tablespoons olive oil
- 2 tablespoons fresh lime juice
- 1 teaspoon ground cinnamon
- 2 apples, cored and cut into 1" pieces
- 2 bananas, peeled and cut into 1" pieces
- 2 peaches, pitted and cut into 1" pieces
- 4 kiwifruit, peeled and sliced into 1" pieces
- 3 cups cubed pineapple (1" pieces)
- 3 cups strawberries, washed and hulled
- 8 wooden skewers, soaked
Directions
- Prepare grill.
- In a small bowl, combine oil, lime juice, and cinnamon. Mix well.
- If using wooden skewers, soak in water for about 10 minutes to prevent scorching. Alternate fruit pieces and thread onto skewers.
- Brush kebabs with the lime juice mixture then place on grill.
- Grill kebabs for about 6 t0 8 minutes, turning frequently until fruit starts to brown and is heated through.
Nutrition Information:
Calories: 156, Total Fat: 4.0 g (Saturated Fat 1g, Monounsaturated Fat 3g, Polyunsaturated Fat 0g), Cholesterol 0mg; Sodium 3mg; Carbohydrate 31g, Fiber 5g; Protein 2g
Source: http://www.fruitsandveggiesmorematters.org/gear-up-for-the-grill
How To Do A Proper Push Up
Technique is important when exercising to prevent injury and ensure that you are getting the maximum benefit of the exercise. Here is a little reminder on how to perform a push up.
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How To Do a Proper Squat
Technique is important when exercising to prevent injury and ensure that you are getting the maximum benefit of the exercise. Here is a little reminder on how to perform a proper squat.