Maintain DON'T Gain This Holiday Season

November 2011
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Not only will they get the same BigTime benefits our trainers provide but you will get free stuff-click the link below to find out more.


Weigh in at BTR between now and November 15th.
Anyone that loses 15 pounds by January 1st wins a free BigTime T-shirt!!!
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Did you know that on average between Thanksgiving and New Years the average person consumes an additional 500 calories per day--this extra calorie consumption adds up to a weight gain of 5 pounds during the holiday season. Use these tips to help you survive the holidays without adding extra pounds.

10 Tips to Maintain During the Holiday Season:

  1. Plan ahead! Eat a healthy snack before a big meal. For example eating one small apple before heading to a holiday party can save you from around 160 calories at dinner. 
  2. Limit your alcohol intake. Our bodies can only process 1 serving of alchol per hour (12 oz light bear, 5 oz wine or 1.5 oz of liquor), any more than that is stored directly in your fat cells! 
  3. Create new, healthy holiday traditions: volunteer at a food pantry, take a walk before or after dinner, play football instead of watching it on tv. 
  4. Practice portion control-choose a small portion of the food you love the most.
  5. If you have a slip up make a concentrated effort to get right back on track. For every extra indulgence make it a goal to add in extra cardio. Try and keep it at a pace to burn an additional 300 calories.  
  6. Look for healthier alternatives to the classics on or other websites that have healthy recipes.
  7. HYDRATE!! Make it a goal to drink 8 oz of water before, during, and after you eat. Make sure that the water you drink during a meal is room temperature--it aids in digestion. 
  8. Concentrate on eating slowly--it takes the stomach 20 minutes to tell your brain it's full, wait before going for seconds.  
  9. Sit far away from the food when attending a party.  Focus on the fellowship of the event instead of the food! 
  10. Eat healthy FIRST!!! Start with non- starchy veggies or whole fruit (anything with a peel you can eat) first, and practice portion control. Your plate should be made up of 1/2 non starchy vegetables, 1/4 protein, and 1/4 complex carbohydrates.  

Meet Your Trainer - Bryan Copeland 
Where are you from?
Cedar Hill, Missouri

How long have you been a personal trainer?
February 2011.

What is your favorite part of your job?  
I love to work with people and get to know them and their lives.

What do you like to do outside the gym? 
Play music with my band Luna Jamboree and play sports.

What's an interesting fact about you? 
I can play 5 different instruments: Guitar, saxophone, clarinet, piano, and harmonica.

Client Spotlight -- Dan Dotson                

Starting Weight:  385
Current Weight:   241
Time Taken to Achieve:  Overall about 2 years

Why did you decide to start training/attending bootcamp?  
I needed to make a change for health reasons. I wanted to be healthier for my family.

What has been your biggest obstacle in achieving your goals?
Food. I find it easy to get off track on weekends or while on vacation because it gets me off my structured routine. It's easy to be tempted when eating out

What motivates you?
Being healthy and more active for my daughter is what keeps me going toward my goals. I want to be in better shape and better health for her. Mike, Noah, and everyone else at BigTime Results helps keep me motivated, going 2 times per week helps kick my butt if I start to feel lazy. Plus knowing that I have lost about 185 pounds and knowing that losing the last 40 should be possible as well.


             3-Ingredient Low-Fat Mint Brownies




  • 1 ordinary box of brownie mix
  • 1 can of black beans (do not drain)
  • 1 bunch of fresh mint (entire banded amount)


  1. Empty brownie mix into a big bowl.
  2. Rinse the mint with cool water, then tear the leaves off of their stems and put in a blender.
  3. Open can of beans and fill to the top with cool water, then dump into blender with mint leaves.
  4. Blend beans and mint leaves together.
  5. Mix blended bean/mint juice into the bowl with the brownie mix and stir.
  6. Pour into a regular bakeware and bake from around 40 - 45 minutes (cooking time may be shorter depending on oven).


Kale Chips

 Wash kale leaves thoroughly and tear into chip size pieces. Brush with olive oil and sprinkle with sea salt. Arrange in a single layer on cookie sheet and bake 7-10 minutes or until crispy at 350 degrees.
*Use only the green pieces for best results. 



Turkey Patties with Sautéed Mushrooms

1 package of ground turkey (93% fat free)

¼ cup (about) of egg beaters


Worchester sauce (optional)


Mix, make patties,  and cook in a little olive oil.  When done, add a dash or two of Worchester sauce  then sauté the mushrooms then serve on top of the turkey patties.



Liquid MultiVitamin --- 9.99