northend fitness

Protein Pumpkin Pie Pancakes

Protein Pumpkin Pie Pancakes

cakeeHere it is, our favorite recipe for fall! Enjoy these tasty pumpkin pancakes without guilt. Made with almond meal and packed with protein from eggs, these pancakes are sure to satisfy without shortchanging your results.

Servings: 2

Here’s what you need…


  • 4 large eggs
  • ¾ cup egg whites
  • 1 (15oz) can of pumpkin
  • 1 cup almond meal
  • 1 teaspoon baking powder
  • 1 teaspoon vanilla extract
  • dash of nutmeg
  • 1 teaspoon ground cinnamon
  • cooking spray


  1. In a medium bowl, mix all of the ingredients together.
  2. Heat pancake griddle to medium heat and coat with cooking spray.
  3. Cook each side about 3 minutes until brown, then flip and cook remaining side. Enjoy!


Nutritional Analysis: One serving equals: 255 calories, 15g fat, 112mg sodium, 11g carbohydrate, 5g fiber, and 19g protein.

5 Mistakes Healthy People Make


At North End Fitness and Training, we see a lot of different types of people come in. Many of them already make healthy decisions (most of the time). They might already exercise regularly and watch what they eat. They keep up-to-date on the latest health concerns. They don’t binge on sugar.

But they come to North End for a reason. They are still struggling to meet their goals. The truth is, many people, even those that are health conscious, probably have a few unhealthy skeletons in their closet – ones that they probably aren’t even aware of.

The following 5 mistakes are frequently committed by health conscious people. Once these bad habits are broken, you’ll find that achieving your weight loss goals just became a whole lot easier.

  1. You’re Sleep Deprived
  • In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That means that more than half of the population may not get adequate sleep.
  • Most healthy adults require 7-8 hours of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up.
  • A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.

The best way to combat sleep deprivation is to set a scheduled bedtime. Your body will benefit from a consistent sleeping and waking routine, and you’re sure to get all the rest you need.

If you have trouble falling asleep once you’re in bed, then try these two tips. First, make sure that you don’t drink any caffeinated beverages after lunchtime. Second, don’t eat for two hours before you go to bed.* This helps eliminate sleeplessness due to indigestion, and will also turbo-charge your weight loss.

*Make sure that you do consume an adequate amount of calories earlier in the day.

  1. You’re Dehydrated
  • Most people require 6-8 glasses (48-64 ounces) of water per day to stay hydrated. We’ve noticed that most people tend to fall short. How many cups did you have today?
  • Dehydration occurs when more fluid leaves your body than is taken in. Symptoms include: fatigue, decreased ability to concentrate, irritability, headaches, nausea, rapid heart rate, and, in extreme cases, even death.
  • Dehydration also slows your metabolism, which may hinder weight loss. People also tend to confuse thirst for hunger and eat more at a meal when they are dehydrated.

You shouldn’t wait until the feeling of thirst or dry mouth hits you, at that point you may be already dehydrated. Instead, constantly hydrate throughout your day to avoid dehydration. The best way to do this is to incorporate water into your daily schedule. Have 8 oz first thing in the morning. Keep a water bottle at your desk and train yourself to sip on it often, and get into the habit of drinking a full glass of water with each meal and snack.

  1. You’re Stressed Out
  • We don’t have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof. But what you might not realize is that your stress levels may be getting in the way of your weight loss goals.
  • Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because excessive cortisol levels may slow your metabolism and increase cravings. High cortisol levels are also linked to greater levels of abdominal fat storage.
  • The vicious cycle of stress and weight gain goes around and around. Stress causes you to eat emotionally, and your raised cortisol levels may cause that food to be stored as fat.

One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level. Once it’s all down on paper, organize it like a to-do list and start resolving each item. Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue.

  1. You Eat Out Too Often
  • Research suggests that most people eat out one out of every 4 meals and snacks. That’s an average of once a day.
  • Restaurant food is designed to do one thing: to taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar. This causes you to eat way more calories than you actually need.
  • Even when you order ‘healthy’ items, you’re still taking in more calories and fat grams than you would if you had prepared the item at home. Imagine the last salad you ordered out. Didn’t it come with full fat dressing, croutons, cheese sprinkles and a piece of butter-laden bread on the side?

The main reason people eat out is for convenience, so with a little organization you’ll find that preparing your own meals takes less time than you thought it would. On the weekend sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you’ll need for those meals.

Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved.

  1. You’re on Exercise Autopilot
  • You do the same thing each and every time you exercise. Same machines, same pace, same duration. While your routine is enjoyable and feels comfortable, your results have long since halted.
  • A plateau occurs when your body adapts to your routine and weight loss stops. It is incredibly frustrating, and totally avoidable.
  • You don’t have to increase the amount of time that you spend exercising in order to see quicker, faster results. It’s all about challenging your body.

At North End, we understand exercise. Our trainers will constantly challenge you, helping you break new ground during each workout. With personal attention and expertise, we will get you through that plateau!

So are you ready to break the plateau as you take your routine to the next level? It’s our goal to see you achieve greatness. We believe that you’ve got what it takes.


Energy Density

It’s not rocket science. To lose weight, you have to cut calories. So why do so many people struggle?

When you reduce the volume of food that you intake you are going to feel hungry. Constant hunger will make you feel irritable and dissatisfied. It’s just not something you can do for that long.

What if we told you that you can reduce your calorie intake AND control hunger?

This concept is based on the energy density of foods, or the number of calories in a particular amount of weight of food. Foods with a lower energy density provide fewer calories per gram than foods with a higher energy density. Research shows that people eat a fairly consistent amount (volume) of food on a day-to-day basis. This holds true regardless of the calorie intake. If you fill your diet with low energy density foods, your total calorie consumption will decrease, and yet, you feel as though you are eating the same amount of food.

So what kinds of foods are “low energy density” foods? You’re best bet are foods that contain a lot of water and fiber. High energy density foods will be those that contain a high percentage of fat.

To create a diet low in energy density:

  1. Fill your meals and snacks with large portions of fruits and vegetables. Choose spinach, tomatoes, kale, citrus fruits, cruciferous vegetables… we could go on and on- but you get the idea! Broth-based soups are also typically low in energy density.
  1. Round out meals by adding starchy fruits and vegetables, whole grains, legumes, lean meats, and low-fat dairy. These foods, while not all very low energy density, are very important for creating a healthy, balance diet.
  1. Look out for high energy density foods. Limit or eliminate them from your diet. They include: all fried foods (including vegetables), fatty cuts of meat, full-fat dairy, and non-whole grains. Also look out for foods with little moisture content – crackers, cookies, chips, and high-fat foods like croissants, margarine and bacon. These foods have a large number of calories relative to their weight and can easily be over-consumed.

*Nuts and seeds are high energy density foods, but contain loads of healthful fiber, vitamins, and minerals. While they have a place in your healthy diet, moderate portion size is absolutely necessary

How Many Fruits and Vegetables Did You Eat Yesterday?

Did you come close to the recommended 5-9 servings? If you are like most Americans, you might struggle to get them all in each day. It’s worth working on! Fruits and vegetables are low in calories, and packed with vitamins, minerals, phytochemicals and fiber.


The easiest way to incorporate more produce into your diet is to make them convenient to eat at home. Purchase whole fruits, like apples, bananas, oranges and pears to grab as a quick and healthy snack. Chop up some veggies for dipping and store in ziplock baggies that are easy to grab and go!


Another great way to eat more fruits and vegetables is to sneak them into your favorite meals:


  • Add chopped apples to oatmeal
  • Add spaghetti squash or zucchini ribbons to pasta dishes
  • Add finely chopped mushrooms, onions and peppers to chopped meat for burgers, meatloaf or tacos.
  • Add greens to your breakfast smoothie(spinach and kale work well)
  • Add broccoli to mac & cheese
  • In place of bread, use a pita and easily stuff it with salad greens, tomatoes and peppers

Sleep deprivation and weight gain – Are they related?

Do you get enough sleep? If you are anything like most Americans, you probably do not. It is not surprising that chronic sleep deprivation is so prevalent in our society. We all have busy schedules and try to fit too much into too little an amount of time.


Although your long list of things to do is probably important to you, adequate sleep should be near the top of this list because it directly affects your health in a number of ways. At North End Fitness, we strive to help you not only achieve your weight and fitness goals, but also to make other positive lifestyle choices that can make it a little easier. Weight loss and fitness results are directly affected by a number of other factors besides diet and exercise – including sleep.


Your endocrine system (and in effect both your appetite and your metabolism) is heavily influenced by sleep.  Sleep deprivation interferes with the normal regulation pathways that keep hormones in check, leading to failure of appetite controls. Sleep deprived individuals not only eat more calories, but they also are more likely to fail when attempting a weight-loss diet. The benefits of adequate sleep extend well beyond weight control – improved immune function, improved mood, and reduced stress- to name a few. Most adults require 6-8 hours of sleep a night. If you have trouble sleeping try the following tips:


  • Set a regular sleep schedule. Wake up and go to sleep at the same time – even on the weekends.
  • An hour prior to bedtime, shut down electronic devices like your tablets, cell phones and TV. Relax with a music, a book or conversation instead.
  • Use your bedroom for sleep only. Do not eat, watch TV, or read in bed.
  • Exercise regularly, and spend more time outdoors in the daylight if possible.
  • Consider eliminating caffeinated beverages after lunch time.
  • Avoid a heavy dinner (eat more at lunch time instead) and alcohol close to bed time. For some, food directly before bed will keep you awake. Others will find that a light snack containing easy-to-digest carbohydrates and a source of tryptophan may help them fall asleep. If you are hungry, experiment with one of these light snacks :
  • half a turkey sandwich (on 100% whole wheat bread)
  • a bowl of whole grain, low sugar cereal
  • a banana

Easy Chopped Chicken Salad

Easy Chopped Chicken Salad
%image_alt%This quick and simple salad is a delicious solution to the age-old question, “What’s for dinner?” It’s filled with wholesome ingredients, protein and fiber to enhance your hard earned fitness results. Servings: 6

Here’s what you need…

For the salad:

  • 2 cooked chicken breasts, chopped
  • ½ cup cherry tomatoes, quartered
  • 1 Tablespoon red onion, minced
  • ½ cup cucumber, chopped
  • 4 cups romaine lettuce, chopped
  • 4 strips, cooked nitrate-free bacon, chopped
  • 1 avocado, chopped

For the dressing:

  • ⅛ cup olive oil
  • 2 Tablespoons lemon juice
  • 1 packet stevia
  • 1 teaspoon crushed garlic
  • 1 teaspoon Dijon mustard
  1. Combine all of the salad ingredients in a large salad bowl. Mix to combine.
  2. Combine all of the dressing ingredients in a small bowl. Drizzle over the salad and serve.

Nutritional Analysis: One serving equals: 218 calories, 12g fat, 189mg sodium, 5g carbohydrate, 4g fiber, and 22g protein

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The Ripple Effect
When you put time and energy into exercise it makes it easier to eat healthy. And when you eat healthy it makes you more likely to exercise.

It’s the ripple effect. When you make positive strides in one area of your life, other areas will soon follow.

Keep in mind that while nutrition is extremely important for weight loss, lasting results are achieved through a combination of both healthy eating and challenging exercise.

Would you like to get that ripple effect started in your life? Call or email us now!

5 Fat Loss Myths Debunked

5 Fat Loss Myths Debunked
Everywhere you turn there’s another headline about how to lose weight and shave off fat. Many of these eye-catching headlines are myths, plain and simple. And if you’re not careful, they can suck you in and spit you out, without helping you lose any weight at all.

What myths are out there waiting to trick you? Here are seven that you’re most likely to come up against.

Fat Loss Myth #1: Cardio Is All You Need

Want to lose weight? Good. You’ll need to get some cardiovascular exercise. But don’t buy into the idea that cardio is all you need to lose weight. If you don’t lift weights or do some sort of strength training, your aerobic workouts will eventually work to burn off your muscle as well as fat. In the end, this means less strength and a lower metabolism—both which could lead to an inability to maintain a workout routine.

Fat Loss Myth #2: Slow Is Better

Slow-moving folks rejoiced at the idea that a slower pace could mean more fat burned. And while moving slower—walking instead of running—may seem more appealing, there is a problem. Because moving at a faster pace and pushing yourself harder will always burn more calories in less time. Of course, if you plan to walk at a moderate pace for three hours, you will burn more than if you sprint 100 yards and call it quits. But if you can sprint 100 yards, walk 20 yards, and then sprint again, repeating the process for an hour, you will easily shed more calories, fat, and pounds, than just going for a walk.

Fat Loss Myth #3: Your Workout Should Be Killer

Ever feel your workout didn’t work you hard enough? If you’re improving and increasing, don’t sweat it. That’s just a sign that your body is growing stronger and better able to handle whatever you throw at it. While many think a workout isn’t good unless it leaves you unable to stand up straight or lift a book, don’t believe the hype. Pushing your body so hard that you can’t function after a workout may give you mental assurance that you’re working hard, but it’s putting you at extreme risk for extreme injury.

Fat Loss Myth #4: Heat Burns More Slide this one under the heading “Stranger Than Fiction,” but according to research, those hot yoga classes may not be paying off like you expect. In fact, just the opposite may be true. Researchers have found that people who slept in a colder environment increased their weight loss ability substantially more than those who slept in a warmer temperature. For exercising, just be sure to make it comfortable for you. If you have a comfortable workout, you’re more likely to repeat it!

Fat Loss Myth #5: There Are Negative-Calorie Foods

Whether you’ve bought into the myth or not, you’ve likely heard that certain foods—celery is a favorite—burn more calories via digestion than they contain. So if you eat nothing but celery, you’ll burn more calories than you consume, which catapults your weight-loss ability into the heavens. Unfortunately, this isn’t true. Celery is low in calories, but you can’t live off just celery! Instead of focusing on very specific foods, keep your diet balanced, varied, and portion controlled.

Welcome to our new website!

We will be writing about a variety of informative topics to help you achieve your health, weight management, and fitness goals. Be sure to check back often and let us know if there’s a specific topic you’d like for us to include. Here are some of the topics we will be covering – hope you’ll enjoy it!

  • Expert Advice,
  • Health & Fitness,
  • Motivations,
  • News & Events,
  • Nutrition Tips & Strategies,
  • Recommended Books,
  • Supplements,
  • Weight Loss Strategies,
  • Workouts & more!

Transformation Challenge

Now is your time to get the body you deserve!

Here’s how in 3 simple steps:

Step One: Cut out the Junk

The best way to do this is to start by cutting unhealthy foods out of your diet. NOT JUST THE OBVIOUS STUFF EITHER; we’re talking processed foods that contain so many ingredients they could their own novel.

Go through your kitchen and get rid of all the sugary, processed, and fat-filled foods. Once the junk’s been cleared out don’t buy any more of it! Remember, your body relies on you to supply the things it needs – so please don’t give it junk.

Step Two: Focus on the Whole Foods

Remember when we said to get rid of the processed foods? Well here’s what we meant by that:

Foods that contain ingredients you don’t recognize should be tossed! Some of those ingredients might be the long-winded names of things that aren’t that bad for you but… it’s better to err on the side of caution.

All you have to do is replace all of those things with cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds/nuts, and lean meats. Clean eating really is that simple.

Step Three: Our Transformation Challenge

Click Here for more information and registration!