Short & Sweet

Short & Sweet

What do you do when you are craving something sweet? Stuff like this passes through your mind: Ice cream, Nutella, or your favorite dessert from a certain restaurant but after eating all that you begin to feel guilty, tired and then you start thinking stuff like: “it is impossible to lose weight” “I will always be fat” “I am never going to be able to eat clean”. But guess what? There is a possibility of eating sweets without all the negative consequences. We are going to tell you an amazing recipe that you are going to love!

Due to your busy life: work, children, gym, and just life itself, it extremely difficult to find the time to make something healthy to eat but we got you covered! Here is a quick and healthy 4 ingredients protein brownie!


  • 2 cups mashed banana (about 6 medium, overripe bananas)
  • 1 cup smooth peanut butter (use almond or cashew butter for paleo/low-carb)
  • ½ cup protein powder
  • ¼ cup cocoa powder

Mix all the ingredients in a bowl and put it in the oven at 350 degrees for 25 minutes and ENJOY!!

The first step to achieve your goal

Have you listened to motivational speakers? Have you ever felt the energy they transmit directly to your soul? That energy makes you want to go and grab the Earth with one hand right? That type of motivation lasts for a few minutes after your listen to it and then it is gone. That is not what you need to commit to goal. Health related goals might be hard to accomplish but they are also very rewarding. How great would it be to actually lose all that stubborn fat or to be able to do 5 strict pull-ups right? If you are lacking motivation and commitment the first thing you must do is to set SMART goals:

If your goal is “I am going to lose weight” that is not specific enough. Even if you are more specific such as: “I am going to lose 20lb in 1 month” that is not realistic so it would be almost impossible to achieve it. A SMART goal would look like: “I am going to loose 5lb in 3 months by weighing myself every month, eating healthy (specify how your diet is going to look like), and I am going to exercise weekly (specify how many times per week and for how long) all this to be able to play with my kids for long hours”.

Just remember: be specific, measurable, reasonable attainable, and set a time frame for your goals. Once you set your SMART goal lets make a plan together! Ask our ADAPT coaches for more information about how to plan accordingly.



Lavigne-Robichaud, M., Vermeer, A., Azzi, S., Blane, S., & Giroux, I. (2015). Lessons learned from SMART nutritional goals used by men and women with prediabetes in a lifestyle intervention program at the STAR Family Health Team. Canadian Journal Of Dietetic Practice & Research76(3), e22.



Knee pain? We can help you fix it!

Are you suffering from knee pain? We can help you get rid of it!

Knee pain is common in both active and non-active people. It is a consequence of all the stressors your joints are subject to as you age. These are just three ways that can help you get some relief:

1. Weight Management: carrying around extra pounds will increase the weight-bearing pressure on your knees, causing   inflammation. There are three things you can do to drop weight by loosing fat: eat real food and avoid processed foods; eat enough to satisfy and fuel your body; increase your muscle mass.

2. Modify your exercise routine: there are many ways to stay active while placing less stress on your knees. You might want to row instead of run, or do step-ups instead of box jumps.

3. Retrain your gait and build your core: certain habits, like walking while you carry a baby on your side, sitting for too long, or having bad posture due to a weak core, may also be stressing your knees. As a member of ADAPT, our dynamic warm ups are tailored to correct and retrain your movement patterns.


Unlocking solutions to chronic knee pain. Harvard Men’s Health Watch. (2016, July 14).

“Quality Over Everything”

In our first official blog post I found it fitting to discuss the groundwork in which we make every decision at ADAPT, as well as, how we plan to move forward with this blog. The slogan “Quality over everything” defines who we are as a people, coaches, a business, and community. From the facility, coaches, programming, community, etc.. nothing is done without this being part of the thought process.


A driving force in starting this blog is to reach out to the community and provide people with QUALITY information regarding coaching, training, and motivation! Throughout our coaching careers we have noticed many people and businesses focus on the almighty $. While of course this is important, we are fueled by more than just money. Our PASSION is our biggest driving force. It is what has lead us to where we are today. Coach Scoobs and myself have been working together for the past 8 years in some form or another. There isn’t a day that goes by in which we do not try to increase our knowledge to help build this community in anyway possible. Please stay tuned for upcoming posts!


Scott Grondin

Back-To-School Special…Don’t Miss it!

The Fall 2017 school season is almost here. What better way to make sure you have all your needs met and increase your ability to perform in the classroom. Click the”Get Started” link above to lock in the special prices!

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