Tuesday, January 31, 2012

Socca by Nicole Lewis

This is a garbanzo bean flour “flatbread” that originated in the south of France. The method below requires cooking the socca in a cast iron skillet in the oven.

· Preheat your oven to 550 or 575.

· Mix 1.5 Cups of water, 3 Tbl of olive oil, 1 tsp of salt together in a large bowl.

· Next gradually whisk in 2 Cups of garbanzo bean flour (Bob’s Red Mill makes this and I usually find it at Ocean Stat Job Lot. If not there, you can order it online or check Whole Foods).

· The batter should be blended without lumps and should look creamy.

· Once the oven has preheated, place the iron skillet in the oven for about 5 minutes.

· Once the skillet is heated, take it out and working quickly, add a drizzle of olive oil to it and move it around to coat the skillet evenly.

· Pour some of the batter into the center of the skillet and then put in the oven.

· Cook for 5-10 minutes (this will vary on your oven and oven temp. I usually cook mine for 7-9 minutes at 550).

· Take out the skillet and flip the socca. Cook for another 3-5 minutes. Socca should be golden on both sides with maybe a little brown around the edges.

· Repeat with the remaining batter but make sure you add oil to coat the pan each time before pouring the batter.

· Depending on the size, you can use the socca as a base for pizza or other toppings. You can also eat it by itself, use as a base for dips or as bread for sandwiches.

A few notes:

· You can really experiment with this recipe. Feel free to add other seasonings and spices. I like to add about 1-2tsp of dried rosemary to my batter. The rosemary and garbanzo bean flavor really complement each other.

· You can also cook this in a skillet/frying pan on the stove top. I would recommend a medium-high cooking temp and watch closely.

· You can leave the batter out for a period of time as well….or in the refrigerator. Some recipes recommend letting it sit for a few hours.

· I like to top my socca with avocado, tomato, black bean and corn “salad.” I just mix those four items together with salt, garlic powder and red wine vinegar (I just add all ingredients to taste) and the put it on top of the socca.

· Another topping I like is Swiss chard and shallots sautéed in olive oil and salt.

KALE CHIPS by Nicole Lewis

·  Preheat oven to 325.

· Get one bunch of curly kale (I think the curly works best for this recipe but feel free to experiment with other varieties).

· Wash and cut/break kale into 1-2 inch-ish bites.

· Put cut kale in a bowl and drizzle about 1-2tsp of olive oil. Start off with less and then add more if needed.  I’ve learned the hard way that it’s easy to over oil it and you end up with soggy kale chips…Ick!

· I like to salt the kale next but you can also hold off and salt when they come out of the oven. I like to use sea salt.

· Toss the kale with the olive oil (and salt) until the kale is well coated. I work the olive oil into each piece of kale using my hands. You can tell when the kale pieces have been nicely coated as it will have a glossy green color to it.

· Then place the kale in a single layer (very important) on a parchment lined cookie sheet (or two).

· Bake kale for 10 minutes. Then take kale out and toss a bit making sure you put them back in a single layer.

· Bake for another 10 minutes but maybe check it a few minutes prior. Take out, eat and enjoy!

A few notes:

· You want the cooked kale chips to have a dark, dark green color to them. Some pieces will have some brown on the ends (that’s fine) but you do not want them to be totally brown. If that’s the case they got over cooked.

· It took be a few tries to get these right so keep trying if you mess them up a few times.

· You can also add other seasonings and flavoring to the kale. I like to add 1-2tsp of apple cider vinegar as another variation (add in along with oil step). Other suggestions: sesame seeds, herbs, gomasio…have fun and experiment!

Sunday, January 1, 2012

January Newsletter ~ STRENGTH

Are you ready to find your inner strength? To learn how to push through obstacles that you didn’t think were possible? Are you tired of letting things happen to you rather than making things happen? My training philosophy is to train you to be proactive with your life, stop being a spectator and letting things slide by. The potential in all of us can be astounding, if you are ready for that read below:

I usually start my quarterly emails with all the information about classes and times but this New Year I would like to discuss inner STRENGTH with you. Everyone has it, you just need to learn how to tap into it when it matters the most.

2011 has been one of the most challenging years of my life. I lost my mother in October to cancer and as you know, she and I were extremely close. She was diagnosed in December of last year and for 10 months she and I battled this horrible illness together. So, what does this have to do with fitness? I have found that all my physical training had prepared me for one of my hardest jobs and that was helping my mother pass into the next world. Yes, I was strong enough to pick her up out of bed, wash her, carry wheelchairs and get her to the oncologist office. But my true strength came when I didn’t think I had any left, looking into her eyes and being brave enough for the both of us…that is true strength.

Do lunges and squats give you “true strength”…maybe not, but it sure as hell starts there. Training hard, working your body past the comfort zone, trains your mind to withstand discomfort. The mind cannot discern whether it is physical or mental, they both hurt. When you challenge yourself physically, your “mental muscle” (the mind) learns how to channel that stressor (whether it is physical or emotional) and becomes stronger. It is the triad of your very being; physical, mental and emotional strength. This helps you with life’s challenges whether it is weight loss, personal growth, relationships or work related. Come with me as we pass into 2012 and find true, inner STRENGTH.


30 minute class of Metabolic Workouts
Wednesday 9:30-10:00 - $40.00 for 4 trainings. Classes start January 11th.

Monday and Thursday 9:30-10:30 & Wednesday 4:00-5:00 –
$12.00/pr class if you sign up, $15.00/pr class for drop ins.

Monday and Wednesday 7:00-8:00AM (small group of 2-5 people) $25.00

Contact me for times and price options. Rshean22@aol.com

Meet me at The Sweatshop and let’s build some STRENGTH.
You never know how Strong you are until Strength is all you have left.

PS: on a happier note are my grandkids, they make my life a better place.
Alex Drovatzekas 18 months (Whitney)
Reece Clinton 10 weeks (Ryan)
Baby Girl Shean 29 weeks due 3/26 (Peter)


Saturday, September 17, 2011


I was asked this question just the other day and thought this would be a good forum to reintroduce myself and the program that I have designed.
I am 51 years old, I have been married for 32 years I have 3 grown children and became a Grandma last July with #2 coming in 4 weeks. I have learned (in the 20+ years in the fitness industry) that age is just a number and fitness is for life.

Bodies can change but our mind set does not have to. I feel as a trainer we should challenge ourselves in all aspects of fitness so we may better prepare ourselves for the obstacles that life hands us. "F.I.T." is a acronym for "Fitness through Integral Training" and the "Club" represents the group effort, motivation and camaraderie that I draw out of my clients.

I write a full body workout that changes weekly, focusing on a specific body part for that particular week. Every week we will challenge our bodies using all the components of fitness; cardio, muscle strength, muscle endurance, flexibility and body fat reduction.

I make it my job to get to know each of my clients; what injuries they may have, what motivates them, where to push, when to high 5 or just give a bear hug.

The one amazing thing I have learned through all these years is, you may not remember the exercises we did or who was in the room, but you will remember how you felt walking out when you completed the challenge of the day. The overwhelming feeling of accomplishment and renewed sense of confidence in your ability, new found potential and possibilities within you.

Have you been able to have that feeling lately?

Saturday, March 12, 2011

8 Foods that you think are healthy but really are not.

1. Diet Soda Why is it good? A sugar free version of the popular carbonated beverage that you can drink on the go.
Why is it bad? OK, so soda is horrible for you, but take out the sugar and add in carcinogenic artificial sweeteners, combined with the artificial flavors and colors that are in all sodas.

2. Sushi made with white rice and imitation crab meat or vegetables Why is it good? Seaweed contains essential nutrients such as selenium, calcium, iodine, and omega-3 fats. Sushi is nearly always wrapped in seaweed.
Why is it bad?They are just small, compact, high glycemic, high calorie, carbohydrate nuggets. There’s not even much protein in these things. Eat 3-4 of them and you’ve had your serving for the day.

3. Reduced-Fat Peanut Butter Why is it good? All peanut butter provides a heart-healthy substantial quantity of monounsaturated fat.
Why is it bad? Most commercial peanut butters are made with the same type of sugar that cake frosting is made with. Reducing the fat makes it even worse because even MORE nasty sugar is added and they contain less healthy fat. I’d rather just eat the extra calories.

4. Fat-Free or Reduced Fat Salad Dressing
Why is it good? Less fat means less calories. Plus that salad dressing fat is lard just like mayo and crisco.
Why is it bad? Firstly because when fat comes out, sugar goes in. Either that or artificial flavors and sweeteners.

5. Yogurt cups, especially those with fruit at the bottom Why is it good? Individually, fruit and yogurt are two of the healthiest food choices at the grocery store.
Why is it bad? Manufacturers load these products up with corn syrup, which effectively doubles the amount of sugar.

6. Fruit Juice, Dried Fruit, and Fruit Cocktail Why is it good? Well because fruit is good for you. It has a ton of vitamins, minerals, and antioxidants; not to mention fiber.
Why is it bad? Fruit juice and fruit cocktail normally have sugar added. Some fruit cocktails come in a thick sugary syrup, and there’s more sugar in a glass of fruit juice than in a candy bar and as much as in a glass of soda (grape juice has about 40g of sugar in one serving). You get no fiber from fruit juice, and the stuff usually has preservatives added to it. Dried fruit is similarly bad because it is also loaded with sugar, although not with added sugar.

7. Beans packed in sugary syrups such as Boston Baked Beans Why is it good? Baked beans are good for you because these types of beans are loaded with fiber
Why is it bad? The sugary syrup, just as much as in a can of soda, is just going to spike your blood sugar and insulin levels. This is never good for preventing heart disease or type II onset diabetes.

8. Granola, White Pasta, Pasta Salad, English Muffins, Bagels, Croutons, and Pretzels Why is it good? Granola has some fiber, pasta salad has some vegetables, croutons make our salad crunchy, english muffins are one step up from bagels, and pretzels are a quick low-fat snack.
Why is it bad? One word: carbohydrates. All of these foods are made with corn syrup and/or processed white flour. These foods will spike your blood sugar. You also won’t get much nutrition in the way of protein, fiber, vitamins, or minerals from any of these foods.

Saturday, January 1, 2011

It's your Trainer calling and it's time to pick up!

Happy New Year!
Another year, a new calendar, a fresh page has been turned over giving you the opportunity to make some serious changes in your life. What are your dreams for this New Year? I have been in the fitness industry for over 20 years and have helped ordinary people do some extraordinary things. I am sure you are thinking, here it comes~someone else's success story. But the only difference from the ones that do and the ones that don't is the ones that succeed BELIEVE they can. All you need to do is choose that you are worthy of everything wonderful that life has to offer. Whether it is dropping some weight, feeling stronger, have more energy, finding 1 hour a day that you can call your own, creating some peace in your life...whatever it is that you find yourself reaching for is attainable. You just need to BELIEVE that it is possible, when that happens the hard work is done. All you need to do then is "walk the walk" and I will be right behind you ~ shoving you in the back.

Are you in it, do you want it...do you BELIEVE in yourself? If so, I am here for you and I will motivate you to stay in the game.
New session starts January!

I am now located in Medfield just outside the center of town. I offer a number of different programs, times, techniques and options to meet your specific goals. All you need to do is visit my website and check out the Sweatshop calendar for times and cost. You can also email me and I would be happy to answer any questions you may have.
I am only a click away. www.yourtrainercalling.com

2010 has been a life changing year for me. I have been blessed with the birth of my grandson and my mom (as of 12/20) was diagnosed with extensive small cell, lung cancer. Beginnings and endings, life and the fear of death in one fragile moment. Life can hand you some challenges that feel at the moment are insurmountable, true grit is how you handle it from there. I have learned that strength comes from within and radiates outwardly to those around you. I BELIEVE as a daughter that I can make my mothers life as comfortable and full as it can possibly be and that my grandson will learn from his G~ma that anything is possible. All you have to do is think you can.

I wish you the best as we welcome in the New Year.
Let me make a BELIEVER out of you.


Saturday, October 9, 2010

What are your goals?

Sometimes there are no words that can express what drives people, you just have to feel it. For moments like the one you are going to watch is why "I do what I do". People like the man you are going to see is what drives me to be my best, to stay at the top of my game helping people achieve their goals.
Perfection is an illusion; we are not perfect, life is not perfect...but damn, let's give it the best shot we have.
Stay strong and focused,