Archive for the ‘uncategorized’ Category

RIP John!

Posted: November 15, 2011 by Louie Brockhoeft in uncategorized

It’s been a sad week for us here at Fitness For Function. One of our clients passed away on Friday. John Sinclair worked with me for over 5 years after he had a stroke back in 2005-06.  He lost total motor function of his right arm, his right leg was about 60%, a G-tube for feeding, and wheelchair bound for most of the day. But, this didn’t stop John from giving it all he had to try to better himself.  At times the past few years, I had him up walking around with his cane.  And, for awhile there one of his favorite exercises were squats. Not too bad for a person with his limitations and in his late 70’s. He will truly be missed as he was a big inspiration in my life and to many others.  The determination and commitment he showed was unprecendented.  So, when you are having a bad day and don’t feel like getting up and going to the gym, think about John’s struggles and limitations, then make your choice.  You only have one body and one life to live, take care of it as it will not last forever. RIP John Sinclair!


A quick and easy recipe you can use any day of the week. Try a little something different this Christmas morning. Or, make a batch and keep them in the refrigerator for a snack at a later time.

Sweet Potato Protein Pancakes

  • 1 medium sweet potato
  • 2 egg whites
  • ½ teaspoon cinnamon
  • 1 teaspoon vanilla
  • 3 tablespoons oatmeal
  • 1 scoop whey protein powder (I prefer Beverly International Ultimate Muscle Vanilla)
  • 2 tablespoons flax seed

 They are really simple to make. Bake the sweet potato, remove skin and mash with remaining ingredients in a medium bowl. Mix well and flatten out the pancakes about 3 inches in diameter and place onto a low heated skillet with extra virgin olive oil. Cook for 2 minutes over medium heat, turn, and cook 2-3 more minutes. Also, you can bake them in the over on 400 degrees for 15-20 minutes.

1 pancake: about 150 calories, 12g protein, 22g carbohydrates, 5g fat, 6g fiber

A very easy recipe with many benefits. Good macronutrient balance, low glycemic carbs, high quality protein, low in fat, and a good source of fiber.

Group Classes!

Posted: October 27, 2010 by Louie Brockhoeft in uncategorized

Group classes have begun at our new location. We had a great turnout on Monday night with Pilates.  We had a large group with various skill levels. Katie, our instructor, did a great job catering to everyone. We would like everyone to call ahead or email to get on the class list weekly. Tonight, we have Zumba at 7:15pm. Come out and join us for a great, fun-filled hour of international music with latin dance rhythms all in a exciting, energetic atmosphere.  All classes are complimentary this week. Go to our website,, to review the class schedule and class descriptions. We would like to thank everyone for all of their support and we appreciate your business.

It’s that time again.  The weather has cooled a bit.  The leaves will be falling from the trees.  And, then, the cold chill will freeze the Tundra across the land. Football season is here! There are going to be parties, tailgating, events, and all kinds of get togethers.  Instead of the giving up and throwing away all of your accomplishments this fall, here are few tips to guide you along the way to continued health and fitness.

  • Eat a healthy snack. Eating a healthy snack prior to leaving home can prevent overeating at the party.


  • Plan ahead. Check out the party food options before you begin eating, and make a mental note of what and how much you will eat.  Your food choices should fit into your meal plan.


  • Bring a dish. Share your healthy dish with family and friends.


  • Move away from the buffet. Fix your plate, and then step away from a table of finger foods to avoid grazing while chatting.


  • Savor the flavor. Eating slowly reduces your chances of overeating.


  • Drink H2O. Water is a healthy, no-calorie beverage. Drink plenty of it, especially, if you are having a few cocktails.  Less de-hydration will prevent you from craving those bad unwanted carbs later on. Also, the water will make you fuller preventing the chance of overeating.


  • Trim it down.  Eat smaller portions of food.  Trim off extra skin and fat from meat.


  • Party hard! Focus on family, friends, and activities rather than food. Play cornhole.  Throw the ball around with the kids or some friends.  Stay active by participating in games or dancing when you team scores a touchdown.


If you’re the host, follow these tips if your goal is to serve healthy feasts to your guests.

  • Bake it. Broil it. Grill it. Consider healthy alternatives to traditional meats.

Choose skinless meat or poultry and avoid fried dishes.

  • Increase fiber. Serve whole grain breads, peas, and beans as part of your meals. Try triscuit or pita chips with a healthy hummus or low-cal dip.


  • Easy on the toppings. Lighten your recipes by using reduced-fat or fat-free mayonnaise, butter, sour cream, or salad dressing.


  • Focus on fruits & Veggies. Serve fresh fruits and veggies. Skip the wings, nachos, and macaroni and cheese.


  • Serve low-calorie beverages.  On alcohol, serve a low calorie beer, low proof liquor, coffee or tea. Use smaller glasses to reduce extra calories. Water, water, water!


  • We’re all in this together. Support your family and friends by encouraging them to eat healthy during the pigskin season, the winter and throughout the year.


Remember all the sweat and hard work you gave to earn that healthy body of yours.  Be patient. Be cautious. Be consistent!  One bad meal won’t put you over the edge, but a weekend filled with overeating will set you back.  Have fun, be safe, and enjoy watching the “Boys of Fall.”




New Location!

Posted: August 23, 2010 by Louie Brockhoeft in uncategorized

Stacy and I are in the process of finalizing the negotiations on a lease at a new location.  We plan to move to the 8 Mile and Clough Centre in Anderson Township.  The new studio will be twice the size of the current facility. Also, we are planning to offer group exercise classes in the evenings and on weekends.  Currently, we are in search of quality instructors to teach classes.  If anyone has a certification that is interested feel free to contact Louie or Stacy at