March Newsletter
Logan's Wellness Workshop

Eating Breakfast Before Work

Top Five Reasons to Eat Breakfast

  1.  Your body responds to fasting by slowing down your metabolism, jump start your calorie burning by eating a healthy meal first thing in the morning. The Thermic effect of breakfast speeds up metabolism by up to 25%.
  2. Research has shown that eating breakfast increases weight loss, mainly by reducing your appetite come lunch time.
  3. People who eat breakfast are more alert and productive during the morning hours compared with those who do not.
  4. People are less irritable after eating breakfast and being friendly towards co-workers and customers is a must!
  5. Eating a healthy breakfast sets the tone for the rest of your meals, helping you stay on track.

Tips for an Easy Breakfast

  • Make your breakfast the night before and reheat it in the morning.
    • Set out the plates, bowls, etc., for your meal the night before.
  • Have a backup plan of fruit, nuts, and yogurt that you can grab and go if you are in a rush.
Breakfast Options
  • Two Oat Revolution oatmeal packets (1 for females) with a 2% cheese stick or hard boiled egg
  • Fruit smoothie
    • 6 oz of cold water
    • 1 cup of frozen berries
    • 1 cup of plain Greek yogurt
    • Handful of spinach
    • 1 scoop of vanilla protein (optional)
  • Jimmy Dean Delight sandwich
    • Fiber One muffin (for males) 
  • 1 serving of cereal (must contain at least 5g of fiber per serving) with 1 cup of skim milk
  • 3 Kashi waffles with (2 for females)
    • 1 tbs natural peanut butter
    • Sugar free Log Cabin Syrup
- Logan Wendt, Director of Corporate Wellness

March Corporate Wellness Special!
1 Week of On-Site Fitness Classes

Join Us for the Pitter Pat 5k/10K Run & 1 mile Fun Run

  • Saturday March 22nd at the O'Rielly Family Events Center - Drury University 
  • Bryan Copeland's Band, Luna Jamboree, will be providing entertainment!

Lobbying HB1179


Noah went to Jefferson City this last month to testify on HB 1179 to the Ways and Means Committee. Currently Missouri imposes sales tax on personal training studios and fitness centers because the Department of Revenue classifies these establishments as "places of amusement". YMCA and Hospital based fitness programs do not have to charge sales tax under this classification. In fact, Big Time Results can perform the same services at your home or place of work without charging tax.

Exercise is the best preventative tool against chronic disease, however it is estimated that 75cents of every dollar is spent treating these preventable illnesses whereas only 5cents of every dollar is spent towards preventing them. A study was conducted last year by the NIH (National Institute of Health) that showed the prevalence of diabetes was reduced 65% by a lifestyle intervention program (exercise and proper nutrition).


If you want to help with passing this legislation please contact your local representative or senator to let them know your stance.  



BigTime Bracket Belt Buster
March Madness is back!! Join us in the 2014 BigTime Bracket Belt Buster!!
In April, Big Time trainers and clients will be competing in Springfield's Urban Warrior Challenge to benefit the National Military Family Association (a non-profit organization helping military families in all branches). All proceeds from the Bracket Buster will be donated to this organization!
  • $5 per bracket
  • Each pound/inch lost during the month of March = 1 mulligan for your bracket!
March Supplement Special!
16oz 1st Step Liquid Multivitamin

Our Price: ONLY $8
New Weekend Yoga Class!
FREE to all clients!

Saturdays at 10:00 a.m immediately following Bootcamp.

Starts March 15th

Chicken Pesto Pizza with Tomato & Spinach

Total Time: 18 minutes

Serves: 4 (2 slices each)



  • 1 12" Boboli Whole Wheat Pizza Crust
  • cup reduced-fat Mozzarella cheese, shredded
  • cup pesto
  • cup chicken, cooked and sliced
  • cup spinach
  • 2 medium tomatoes, sliced



  1.  Mix chicken and pesto in a medium bowl. Add chicken and pesto to pizza crust, and then arrange tomatoes. Add raw baby spinach leaves, and then sprinkle with Mozzarella cheese. Place in oven for 8 - 10 minutes or until crust is golden brown and cheese is melted. Let cool and enjoy!


Nutritional Info


Calories per serving (2 slices): 350 Calories

Carbohydrates: 35 g

Total Fat: 16 g

Protein: 20 g

Sodium: 513 mg

Sugar: 4 g


Nutrition Tip

Want to take it another step further and lighten up this recipe as well as save time? Save yourself some calories by swapping out the pizza crust for individual whole-wheat tortillas. Add even more vegetables, like sliced red onion and mushrooms. You could even add a little goat cheese to give your pizza some creaminess.


This tip was provided by Stefan Khensouri, Missouri State University Dietetic Intern.


Works Cited

Chicken pesto pizza with tomato & spinach. 2014. Available from: Boboli. Accessed February 26, 2014.





MDA Super Bowl-A-Thon

Big Time Results supported the Muscular Dystrophy Association at this year's Super Bowl-A-Thon.


Lets us know your thoughts on this video

I always talk about eating off a 10 inch plate versus a larger plate because you automatically get portion distortion!  Larger portion sizes have contributed to Americans eating 20-50% more food at meals since 1960.  In some cases it has been shown restaurants have increased their portions sizes by 250% and recipes by 62% for individual servings since 1960!  
Noah Alldredge
Big Time Results