Issue #1


by HardFitness

Thyroid Disorders
by Sandra del Vecchio

The Ins and Outs of a Fitness Routine
by Kristi Willis

Best Shape of your Life
by Julie Lohre

Women and Strength Training
by Holly Geersen

Video Interviews featuring Julie Lohre and Sandra Wickham

Pictorials featuring Amy Peters, Holly Geersen, Julie Lohre, Erica Davidson and Mimi Jabalee

Things to Pack for Contest Day by Amy Peters

A week prior to a show (an article about carb/water depletion)
by Tanya Pennington

Thermogenics by Sandra Del Vecchio

Upcoming shows in '05
by HardFitness

Antioxidants by Holly Geersen

Picture Perfect get the Right Contest Color by Deborah Denio

Easy Lasagna by Amy Peters

Bethany Howlett book by Bethany Howlett

Some facts of Life
by Holly Geersen

Beyond the Plateau
by Shelly Pinkerton

Easy Lasagna
by Amy Peters

1 lb. 96% or 98% lean ground beef
2 ½ cups light marinara or tomato sauce
¾ cup 1% cottage cheese
¼ cup Parmesan cheese
¼ cup egg substitute
6 No Boil lasagna noodles
½ cup fat free mozzarella cheese

Preheat oven to 450°. Cook beef in nonstick skillet. After beef is thoroughly cooked, combine with pasta sauce. Combine cottage cheese, Parmesan and egg substitute. Spread a little bit of sauce in bottom of 8in square pan coated with cooking spray. Arrange 2 no boil noodles over sauce. Spread thin layer of cheese mixture over noodles then top with sauce mixture. Repeat process 2 more times ending with sauce. Top with mozzarella cheese. Cover pan with foil. Bake for 40 minutes. Remove foil and bake for additional 5 minutes.

Serves: 4

Nutrition Information per serving:
Calories: 338
Total Carbohydrates:
Total Fat: 4g
Dietary Fiber:
Saturated Fat: 2g
Cholesterol: 51mg
Sodium: 1030mg

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About the Author...

Amy Peters, BS
National Figure Competitor

I graduated from Texas Woman’s University with a bachelor’s degree in Nutrition. After graduating in May 2000, I started my own business as a nutritionist doing nutrition consulting. Since graduating, I have worked with numerous individuals helping them reach their fitness goals through proper nutrition by not only educating them about nutrition, but also helping them learn what is right for them, the individual. My philosophy on healthy nutrition is not about being or feeling as if you are on a diet. It is a lifestyle change that is realistic and maintainable for life.

Eating is a pleasure and we live in a world surrounded by food. You should enjoy what you eat, and feel good about your healthy food choices. A healthy nutrition plan should consist of 3 basic components: variety, balance and moderation. It is important to eat a well balanced diet consisting of a variety of foods that are satisfying and convenient, as well as easy to prepare. This will ensure success on a nutrition plan. If you enjoy what you eat, and can easily plan and prepare your meals, you will be able to follow the plan with ease and not feel as if you’re on a diet; because diets do not work! I work with any kind of client regardless of their goals; whether it’s losing body fat, gaining muscle, or anyone who just wants to learn about healthy nutrition. I also do contest prep for
bodybuilding, fitness and figure athletes.

Bachelor of Science Degree-Nutrition in Business and Industry
CIAR Certified-Biomechanics of Resistance Training
SWU-EDU-Sports Nutrition Certification

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