Dear Mr. DeFendis,

I am a 46 year old mother of 3 boys (26, 23 and 20)  and I had gained weight after each pregnancy. The worst news is that I fell into a depression after my two oldest sons got married and moved out and my 20 year old son left for the service last year. My depression caused me to eat uncontrollably.

Now I feel helpless and hopeless and my weight has ballooned up to 314  pounds.

Nothing fits me and I got even more depressed while in the dressing room at the mall while shopping for clothes.

I would like to join a gym but I was afraid that people would laugh at me or make fun of me because I am so overweight. I feel lost.

Can you please give me some advice or direction?

Thank you.

Cassie

*********

Dear Cassie,

First I would like to Congratulate you for being a responsible mother.

Afterall, how impressive is it to raise three boys and have them be independent and on their own in 2010 while they are still in their twenties?

That is a monumental feat!

CONGRATULATIONS Cassie!

Now let’s focus on you and what your next move is to create a powerful and happy life.

I care about you Cassie and I believe in you, so I am going to be direct and to the point.

First, you need to immediately join a gym and hire a trainer.

And Cassie…Please don’t make excuses and don’t procrastinate.

I have NEVER seen anyone make fun or laugh at someone who was overweight when they came to the gym and I have been managing gyms and trainers for over 34 years.

You will realize this when you take the first step and go to the gym.

You see, the people in gyms respect the fact that you are taking control of your life and doing something about your weight and health. The members of gyms appreciate someone who is willing to set goals and go after them to improve their quality of life, their body and their health.

The gym members are also busy taking care of their own bodies and they are focused on their workouts. They don’t have time, nor would they be so disrespectful as to make fun of someone who is making the effort.

I personally have so much respect and admiration for the person who takes control of their health and the future of their family.

I have an important question for you Cassie:

Do you feel that you are creating reasons NOT to join a gym?

Let’s look at this in perspective.

As I told you before, I have never seen anyone being made fun of in a gym for being overweight. But, I have seen people make fun of people who are overweight while in restaurants and especially at the mall.

Restaurants and malls seem to be a breeding place where people stare at and judge others.

Unfortunately there are those people that have nothing better to do but to look at and criticize others. I have seen this in restaurants and while shopping and I have also confronted those people. (Okay…”threatened them” might be a better word)

; )

Now you have to ask yourself, “Why would behavior like this not prevent you from shopping but the unwarranted fear of this behavior prevent you from joining a gym and improving your body, your health and your life?”

Please gather up the Strength today and come visit us.

We will welcome you with open arms and take you on a fun, exciting and successful weight loss journey to better health and a better body!

Have a Blessed and Beautiful day Cassie.

Respectfully caring about the future of South Carolina’s residents,

Your Personal Trainer,

John DeFendis

             I am a very tired, weak and fatigued middle aged woman who was just recently diagnosed Fibromyalgia and I don’t know what to do.

Would exercise be beneficial for me or would it make the condition worse?

What information can you give me on helping me cope with Fibromyalgia?

Sincerely,

Charlene T.

Anderson, SC

Dear Charlene,

        If you have fibromyalgia, the idea of any type of exercise may make you want to cringe or dismiss the possibility. Although some exercise may seem painful, especially on those tender muscles and joints, it is actually one of the most beneficial treatments for fibromyalgia symptoms. Exercise will actually help lessen your pain, strengthen your muscles, and make each day seem a little bit easier. Strength training in particular has been one of the most beneficial treatments for fibromyalgia sufferers. If you are suffering from fibromyalgia pain, feel free to contact me and I will teach you more about strength training and how it could help to reduce the intensity of your symptoms.

What is Strength Training?
Strength training is a type of exercise that involves using your muscles to lift extra pounds. Over time, you lift increased amounts of weight in order to develop your strength, muscle and endurance. Strength training is typically done with free weights (like barbells and dumbbells) or on strength training equipment designed to target specific areas of the body.

Strength training targets all the major areas of the body, including the arms, legs, abdominals, back, shoulders, and chest. There are specific strength training programs and exercises designed to work out particular muscles in these body parts. A qualified professional Ultra Fit trainer can design a calculated and progressive program that will change your life and make you look and feel like a different person.

Strength Training vs Weight Training
When you first think about strength training, you might envision big buff bodybuilders or muscular women. This is not the type of strength training that is advised for people with fibromyalgia. Instead, strength training for fibromyalgia sufferers is focused on developing increased strength, endurance, and muscle tone throughout the body – not those huge, bulging muscles. Fibromyalgia sufferers who wish to strength train should not be concerned with the amount of weight they can lift, but rather that they lift small amounts of weight regularly and correctly.
     Strength training is highly recommended for fibromyalgia sufferers because of the wide variety of benefits it can offer. A professionally designed and implemented regimen of strength training can help reduce the symptoms of fibromyalgia. The benefits of strength training also include:

?         Strength training helps to reduce muscle pain and stiffness by encouraging daily use of all body parts and more blood flow throughout the body.

?         Strength Training also helps to improve your overall fitness level, increasing your energy and reducing your fatigue.

?         Strength training has been shown to improve sleep habits, allowing you to fall asleep faster and remain in deep sleep longer.

?         Strength Training can help to improve your mood and alleviate symptoms of depression.

Strength training can also provide a number of other important benefits, like increasing your metabolism for fat loss and reducing your risk of osteoporosis.
The good thing about strength training is that it is safe and effective for practically anyone if it is implemented by a professional and performed correctly. Even if you are de-conditioned, you can still begin a moderate strength training program and receive fantastic benefits. Strength training is most beneficial when balanced out with a program for flexibility. (stretching regimen) However, strength training on its own will also help to reduce the symptoms of fibromyalgia.

   If you don’t know where to start then e-mail me directly and I will lead you in the right direction.

My e-mail address is: DeFendis@aol.com

Respectfully caring about the future of South Carolina’s residents,

Your Personal Trainer,

 Mr. USA John DeFendis

   Fitness Expert and Fitness Hall of Fame recipient John DeFendis is the Director of Exercise and Fitness at Coop’s Health & Fitness in Anderson and Greenville, South Carolina.

 A former Mr. USA and a personal trainer for more than 34 years, his specialty lies in weight loss and health.

John has trained professional athletes and celebrities and has been featured in many international magazines and on national television shows. Anderson Independent readers can access his website for free. The website address is: www.defendis.com and you can e-mail your fitness questions to John at: defendis@aol.com 

It’s Sunday, April 18th, spring is here, the weather is amazing and we are headed towards swimsuit season!
Are you ready to show off that great body at Lake Hartwell?
Are you comfortable wearing more revealing clothing?
If not then, this is the time for you to set some Weight loss and Fitness goals and get in shape! Don’t be left at home because you don’t feel comfortable in your own body!
Tomorrow starts the week and it will be a great day to begin an Ultra Fit Journey for Success.
Let’s make this Monday, Your “TAKE CONTROL DAY!!!”
Make it a turning point in your life.
Make this the day you become RELENTLESS and fully determined to pursue your Goals and let NOTHING stand in your way!
Make this the day you take real, meaningful steps toward fulfilling your potential to look and feel your best and to reach your potential!
Make this the day you experience, more completely than ever before, how great it feels to create a powerful life!
Make this the day you fully commit to using Your determination, Will Power, Focus and Efforts on achieving what you truly want from life.
Make this the day you hit upon a unique way to express the Winner, the Champion that is inside of you.
Make this that day…The day you truly see the incredible Power that you have in helping others realize their goals and their dreams by setting the example and going after yours!
Empower your spouse, Energize your children and your family by showing them how to eat properly, exercise and live a healthier Ultra Fit life.
Make this the day you let go of the useless and destructive negative attitudes that have held you back from your pending Success. Make today the day you connect with the power of sincere and positive intention.
Make this the day you open your eyes to the incredible possibilities that are YOUR LIFE.
Everything up to now has served as perfect preparation for the day that is now here and in your grasp…TODAY.
Make this the day you make it all count for something truly great!
I plan to do just that!
Have a Powerful Action filled and productive Day!

If you don’t know where to start then e-mail me directly and I will lead you in the right direction.
My e-mail address is: DeFendis@aol.com

Respectfully caring about the future of South Carolina’s residents,
Your Personal Trainer,

John DeFendis

Fitness Expert and Fitness Hall of Fame recipient John DeFendis is the Director of Exercise and Fitness at Coop’s Health & Fitness in Anderson and Greenville, South Carolina.
A former Mr. USA and a personal trainer for more than 34 years, his specialty lies in weight loss and health.
John has trained professional athletes and celebrities and has been featured in many international magazines and on national television shows. Anderson Independent readers can access his website for free. The website address is: www.defendis.com and you can e-mail your fitness questions to John at: defendis@aol.com

One Body, One Life, One Opportunity.

Each day I speak to people who come to me in desperation because they are more than 100 pounds overweight. Often times they have high blood pressure, high cholesterol, diabetes and the potential for a heart attack or stroke.
I am excited that they have finally taken the first step that will inevitably solve their problems and reverse a lot of their unhealthy conditions, while allowing us to take the weight off of them.
At the same time, I am saddened that they have waited to take that first step and will have to begin, what will be a long journey to achieve those goals, even with Ultra Fit and our support.
How do we prevent ourselves from becoming Obese and unhealthy?
This is simple.
Let me propose this hypothetical situation:

Let’s say I make you an offer.
Let’s just say that today I tell you that I am giving you the keys to a brand new Cadillac Escalade. While handing you the keys I am also letting you know that you have no financial obligations to this vehicle, whatsoever. No monthly payment and no cost to you. Let’s just say that I am giving you this car absolutely Free, with only one stipulation:
You can keep this beautiful new Cadillac until it fails to run or function and at that time you will NEVER be given, offered or allowed another vehicle to drive for the rest of  your life!
Would you take care of the car?
Would you have it serviced?
Would you provide regular maintenance checks, tune ups, oil changes and tire rotations?
My guess is that your answer to all of these questions would be a profound
“YES!”
Afterall, we wouldn’t want to be stranded without a vehicle or be in a position to have to walk for the rest of our lives, would we?
Now, I have a bigger question for you:
How many days do you exercise and how healthy is your diet?
Do you take good care of your body by working out  3-4 days a week and giving your body the nutrition that it needs to prevent it from becoming unhealthy and breaking down?
If not then, why is the car more important than your health?
Why would you jeopardize your health, your quality of life and your longevity because you neglected to take care of and maintain the great blessings that the Lord has give us?
Even more importantly…Why would you jeopardize your children or your grandchildren’s quality of life by placing them in a situation where they will have to take care of you when your body breaks down and you cannot function on your own? Why would you neglect to set a positive example to your children or grandchildren by not taking care of yourself?
I challenge you to be the role model for your children and your family.
Start today and begin with a progressive Strength training program and a good diet. If you don’t know where to start then e-mail me directly and I will lead you in the right direction.
My e-mail address is: DeFendis@aol.com

Respectfully caring about the future of South Carolina’s residents,
Your Personal Trainer,

John DeFendis

As parents, we often overlook the power that we have as an example for our children. Our behavior, habits and level of discipline is inspected and copied by our children everyday.

I recognize this in my profession as a fitness expert by the actions of a parent who breaks a commitment to their diet or workout regimen.

What kind of effect will this have on the child?

Allow me to give you an example:

The other day I was consulting with a female client who has lost about 30 pounds and was well on her way to her journey of losing 150 pounds. When I examined her food logs I noticed that she had eaten several brownies. I questioned the reason for her lack of commitment on that day. She responded with, “My 12-year-old-daughter had brought home some brownies from her friend’s house and she was eating them, so I decided to join her.”

I then asked if her daughter knew that she was on a weight loss regimen and that she lost 30 pounds but wanted to lose another 120 pounds.

She told me that her daughter knew and that her daughter had said, “ Mommy, you said that you’re not supposed to eat brownies or cookies.”

She then told her daughter that she was going to have just a couple on that day because she had a bad day and that she would go back on her diet the next day.

Well at this point I had to ask her what kind of message does she think that she passed on to her daughter that day?

Let’s look at the facts:

1. Her daughter knew that she had made a commitment to lose weight.

2. Her daughter knew that she had promised not to eat those foods.

3. She ate the brownies anyway.

4. She made an excuse and said that she would go back on her program the next day.

We have to ask ourselves, will our bad habits and lack of commitment be a bad example for our children?

If we make a commitment and then break that commitment repeatedly, will our children notice it and will it have an effect on their definition of a commitment in the future.

I certainly think so.

If we do not instill a level of commitment and integrity in our children at a young age then what would make us think that they will make good decisions and stick to them later in life?

What would happen if a 16-year-old decided to experiment with drugs and then used the excuse, “I had a bad day and I couldn’t help myself.”

Would that fly with you being the parent?

After all, sugar is an evil and it is bad for someone who is more than 100 pounds overweight with high blood pressure and high cholesterol.

How can we expect our children to make good decisions while we make bad ones everyday? Isn’t our health and future worth making a commitment for? Isn’t your families future worth the commitment and follow through? Doesn’t it make sense to set the bar for our children and then follow up with the same behavior that we expect from them?

These are questions that I know the answers to, from my perspective, but ones that I want you to ask yourself.

Your behavior and habits will have a direct reflection on your children.

Obesity, bad health and bad habits can have a trickle down effect on your loved ones.

Make a commitment to lose weight and improve your health and then follow through on your commitment.

Your children’s futures may depend on it.

My client understood the ramifications of her behavior that day and decided to make a stronger commitment while allowing me permission to use her story as an example this week. She feels that it will help others to make a stronger commitment to their health and fitness goals and most importantly, to their children’s future.

The result of these decisions has caused a sharp increase in childhood obesity.

When it comes to our children and healthy food choices, parents definitely need to take the lead and set a good example by eating healthier and working out.

It is best to begin by educating ourselves about some of the worst culprits when it comes to making our children overweight.

Here are some of the worst food choices for kids: Sugar coated cereals, candy, hot dogs, potato chips, French fries, fatty hamburgers, sugar laden sodas and fried foods.

A regular diet of high fat, high sodium, high sugar and trans-fat-laden foods may destroy your child’s health.

Nearly 12.5 million kids are overweight in the United States, and are at increased risk for becoming obese adults. Poor diet and lack of sufficient exercise are the main culprits of this growing epidemic.

You must be aware of some of the consequences of childhood obesity.

They include potential negative psychological outcomes:

Depressive symptoms, poor body image, low self-concept and risk for eating disorders.

And negative health consequences:

Insulin resistance, type 2 diabetes, hypertension, high total and LDL cholesterol and triglyceride levels in the blood, low HDL cholesterol levels in the blood, sleep apnea, early puberty, orthopedic problems such as Blount’s disease and slipped capital femoral epiphysis and non-alcoholic steatohepatitis (fatty infiltration and inflammation of the liver).

Further, obese children are more likely to be obese as adults. Hence they are at increased risk for a number of diseases including stroke, cardiovascular disease, hypertension, diabetes, and some cancers.

The first step is to workout with your children and encourage strength training, sports and being physically active every day.

The second step is to encourage healthy eating. Replace the French fries with potatoes and the hot dogs with chicken breast. Most importantly, Start the day with a healthy breakfast.

I would like to share this great Ultra Fit Recipe with you, so that you can start your child’s day with a healthy breakfast alternative to the regular sugar laden cereals:

Ultra Fit Pumpkin Waffles

cinnamon, ground (to taste)

nutmeg, ground (to taste)

One 16 oz. Better than EGGS

1/2 cup pumpkin, pureed, no sugar or salt added

1/2 cup Quaker Oat meal ( the one that cooks in a min.)

Butter flavored PAM cooking spray

Sugar Free Syrup

1. Blend oatmeal in blender till it looks like flour. Take it out and put in bowl.

2. Add eggs, cinnamon and nutmeg to blender. Beat together.

3. Add the oatmeal back into blender. Add in the pumpkin .

4. Pour batter into a hot waffle iron lightly misted with nonstick cooking spray and cook until waffles are crisp and browned.

5. Lightly dust some Equal on them and add some sugar free syrup.

Fitness Expert and Fitness Hall of Fame recipient John DeFendis is the Director of Exercise and Fitness at Coop’s Health & Fitness in Anderson and Greenville.

This Peter Sinclair quote says it all. Our feeling of depression becomes weakened when we decide to take control of our lives by setting new goals and going after them. Our drive to succeed will supersede the depressed feelings and allow us to get back up and live life to it’s fullest!

Sure, life can be a struggle sometimes. We all have our day-to-day victories and successes, but we also struggle with life’s disappointments and hardships.

I have met many people who have gone through a tough time or tragic incident like the death of a loved one or an illness in the family or even a divorce. Because of the circumstances, they fell into a depression. The depression caused them to develop bad eating habits and they gained weight. Their weight skyrocketed out of control and they became obese.

Depression is a common denominator in the development of obesity.

It is important to take control of your life now. Don’t wait another minute! If you are not happy, change your situation and strive to make things better. Learn to be happy and then set some goals to be healthier, in better shape and happier.

If you want to lose weight and be healthier, start your program immediately. Do not wait for next week or next month.

You are responsible for your own destiny. Make things happen. Strive to be your best.

My mission in life is to inspire people like you to set goals and go after them. I had caring people and great motivators in my life who did the same for me.

I would like to start by sharing this poem with you that was written by Nancye Sims. Please read it carefully and embrace the essence of it’s meaning:

“Winners Are People Like You”

Winners take chances.

They fear failing, but they don’t give up.

When life gets rough, they hang in until the going gets better.

Winners know that they are not perfect.

They respect their weaknesses, while making the most of their strengths.

Winners fall, but they don’t stay down.

Winners are positive thinkers who see good in all things.

From the ordinary, they make the extraordinary.

Winners believe in the path they have chosen,

Even when it is hard,

Even when others can’t see where they are going.

You are your own greatest asset.

There is nothing you cannot do.

Winners are people like you.

Always believe in yourself and your goals and never give up.

Fitness Expert and Fitness Hall of Fame recipient John DeFendis is the Director of Exercise and Fitness at Coop’s Health & Fitness in Anderson and Greenville, South Carolina. A former Mr. USA and a personal trainer for more than 33 years, his specialty lies in weight loss and health.

Recent studies at various universities across the country report that 53 percent more heart attacks occur in the winter than summer. January was the leader with twice as many heart attacks per day than July, the safest month. And winter heart attacks tended to be more serious, with a 9 percent fatality rate. Researchers from the Holistic Health Foundation suggest that winter heart attacks produce more damage to cardiac muscle than those in any other season. There are many reasons as to why this could happen.

They include:

Colder temperatures. People with coronary artery disease can suffer chest pain when exposed to the cold. Hypothermia (a body temperature that is below normal) can cause heart failure and death. Wind can be especially dangerous, removing the layer of heated air that surrounds the body.

Alcohol. Drinking alcoholic beverages before going out in the cold can give you a feeling of warmth, but the alcohol actually draws heat away from your body’s vital organs. Alcohol, cold weather and outdoor activity don’t mix. These conditions increase your chances for hypothermia.

LDL (bad cholesterol) levels peak in December and January. High cholesterol is a major cause of heart disease.

The holiday season. Holiday stress can cause chest pain and initiate heart attacks. So can excess eating and drinking, as well as excessive weight gain.

Colds, flu and other infections. One study showed that a person’s heart-attack risk triples in the 10 days following these types of illnesses.

Here are some ways to avoid heart attacks:

Eat an Ultra Fit friendly diet. This means avoiding excessive amounts of salt, sugars and saturated fats!

Join a gym and hire a professional trainer to help educate you, motivate you, hold you accountable to your training and diet and to challenge you with some incredible specially designed workouts to suit your individual needs.

Be careful and don’t overdo it when outdoors. Your body has to work extra hard just to stay warm in the winter.

Don’t smoke.

Don’t overeat at holiday celebrations.

Know the warning signs of a heart attack.

Discomfort or pain in the chest, possibly going into the neck, back, jaw, arms or shoulders.

Numbness or tingling in one or both arms.

Nausea or vomiting.

Extreme fatigue.

Shortness of breath.

Indigestion or heartburn.

Sweating.

Dizziness, weakness or passing out.

Don’t wait. If you experience any these symptoms, call 911 immediately. Unfortunately, most people wait at least two hours before seeking help, which can lead to severe heart damage or death.

Fitness expert and Fitness Hall of Fame recipient John DeFendis is the Director of Exercise and Fitness at Coop’s Health &

Fitness in Anderson and Greenville. A former Mr. USA and a personal trainer for more than 33 years, his specialty lies in weight loss and health.

A study by the National Health and Nutrition Examination Survey found that more than 65 percent of Americans are overweight or obese. As the figures rise, so do the associated health problems and accompanying medical costs, estimated to be at nearly $150 billion plus annually in the United State. With an alarming number of American children currently being obese, it’s not going to stop anytime soon, unless we take a stand and make weight loss and fitness a priority in our lives.

Let’s discuss the specific dangers that exist for people who are living large.

Being overweight causes heart disease. The more bodyfat you are packing, the greater your risk of an early death.

Heart attacks are the No. 1 cause of death for American men.

The link between extra weight and increased heart attack risk lies in how the body responds to an increased fat intake. A higher overall fat concentration increases sodium levels and raises cholesterol and triglyceride fats in your bloodstream. This consequence is especially bothersome because HDL cholesterol, a known risk-reducer of heart disease, is replaced by “bad cholesterol.” The result can be coronary heart disease, which will lead to heart attacks.

Excessive weight also increases blood pressure (hypertension), causing your heart to work too hard and increasing your risk of heart disease. An additional scary consequence of extra weight is an increased probability of angina-related chest pains and “sudden death” heart attacks (coming without earlier symptoms).

Being overweight causes diabetes. While being overweight can result in further complications for people with Type I and Type III diabetes, it can be a direct cause of Type II diabetes. Type II is typified by insulin resistance, and your chances of developing the disease are based on risk factors like how overweight you are, how long you’ve been that way and where your body deposits fat.

Body weight and the onset of Type II diabetes share a link based on the interaction of fat cells and insulin. The cells in your body need insulin to bring them glucose, but fat cells are more resistant to insulin, leaving an unnecessarily high level of glucose in the bloodstream and not providing enough energy for the cells that need them. In essence, the fat is zapping your energy and eventually, the body becomes totally resistant to insulin.

Luckily, the American Diabetes Association states that with 150 minutes of exercise each week and a 5 percent to 7 percent body weight reduction, you can lower your risk of developing diabetes by 58 percent.

Being overweight causes strokes. Strokes remain among the top five leading causes of death. When there’s an interruption in the brain’s blood supply, what follows is an immediate life-threatening risk. While there are many other risk factors in play, strokes have also been linked directly to obesity and being overweight, specifically where body mass is concerned.

The Archives of Internal Medicine published a study showing that people who are overweight by 20 percent or less carry a 50 percent increased probability of suffering a stroke. The study also explained that being more than 20 percent overweight carried a risk that was twice as high.

Obesity also is a common denominator and can cause the following diseases:

Hypothyroidism, congestive heart failure, osteoarthritis, gout, fatty liver disease, sleep apnea and other respiratory problems, polycystic ovary syndrome (PCOS), fertility complications, pregnancy complications, psychological disorders, uric acid nephrolithiasis (kidney stones) and cancer of the kidney, endometrium, breast, colon and rectum, esophagus, prostate and gall bladder.

These are just a few reasons why everyone needs to make health a priority. Join a gym and hire a personal trainer today.

John DeFendis is the director of exercise andfitness at Coop’s Health & Fitness in Anderson and Greenville.

Does your program allow Sausage patties and can I have them with my eggs in the morning? — Jack in Anderson

A The key to a successful weight loss program is to give people better options for the foods they normally eat.

Whole eggs are high in fat and you are best to replace them with egg whites or Egg Beaters. There are approximately 6 grams of fat in a whole egg and zero grams of fat in an egg white.

At the same time, there are 90 calories and 6 grams of protein in a whole egg and only 15 calories and almost 4 grams of protein in an egg white.

Your best choice is to consume many egg whites or Egg Beaters rather than whole eggs.

Now, to answer your question about sausage patties.

Sausage patties are normally very high in fat and in sodium.

A typical sausage patty has 267 calories, 20 grams of fat, 540 mgs. of sodium and 98 mgs. of cholesterol.

Our Ultra Fit turkey sausage patty has 150 calories, less than 3 grams of fat, less than 100 mgs. of sodium and 45 mgs. of cholesterol.

Made from extra lean ground turkey, this refreshing morning meal is healthy, yet appetizing. Whether you’re on the go or have time to sit, this breakfast special is easy to make and adds a twist to your routine.

Quick, homemade turkey sausage patties for breakfast offer a healthy change of pace from the usual.

Patties can be individually wrapped and frozen for up to 1 month; just defrost and reheat in the oven or microwave.

Prepare ahead of time. If you’re on the go and you don’t have time to cook, here is our recipe for Ultra Fit Sausage Patties:

Ultra Fit Sausage Patties

Makes 4 servings

Ingredients:

1 pound ground turkey breast

4 teaspoons sugar-free pancake syrup

1/2 teaspoon dried sage

1/4 teaspoon cayenne pepper

1/4 teaspoon Ms. Dash (For Turkey)

1/8 teaspoon freshly ground black pepper

1/8 teaspoon ground ginger

1 teaspoon extra-virgin olive oil

Instructions:

Heat oven to broil.

Combine turkey, syrup, sage, cayenne, Ms. Dash, pepper, and ginger in a mixing bowl and mix well. Divide into 4 (1/2-inch-thick) patties.

Heat oil in a large nonstick skillet over medium-high heat; cook patties until well browned and cooked through, about 4 minutes per side. Remove from heat.

Enjoy!

Fitness Expert and Fitness Hall of Fame recipient John DeFendis is the Director of Exercise and Fitness at Coop’s Health & Fitness in Anderson and Greenville, South Carolina.