Holiday Menu

Special Offers:

Place your order by Dec 12th:  Buy 1 order of mini cupcakes get 1 order of mini cupcakes half off!

10% off all pies!

All our pies are made from scratch

using only the finest ingredients!

Fuji Apple Pie

Fuji Apple Pie

Signature pie made with fresh Fuji Apples

with a beautiful lattice crust!

10 inch: $20    8 inch: $17    5 inch: $7

Pumpkin Pie (Leaf border add $3)

Perfectly spiced pumpkin pie!

10 inch: $18     8 inch: $15    5 inch: $7

Jess’s Sweet Potato Pie

A little of this… a little of that… it’s a secret!

Bourbon Pumpkin Pie w/ Leaf design

10 inch: $19     8 inch: $16    5 inch: $7

Pumpkin Bourbon Pie

My pumpkin pie gets to have some booze too!

10 inch: $19     8 inch: $16    5 inch: $7

Pumpkin Pie CakeBall

Seasonal Cake Ball Flavors:

Pumpkin Pie

Eggnog

Seasonal Cupcake Flavors:

Sweet Potato Bourbon

Winter Wonderland

Pumpkin Pie

Thanks to everyone that showed up this weekend to train @ McCarren Park. It was a great turnout and you guys are awesome for coming out to train during this holiday weekend

Hope you guys enjoyed your weekend and I’m sure you all ate and drank a lot! It’s A-ok because cheat meals are a must to keep yourself sane! I’m sure you are all looking for some new healthy recipes to get your week started and feel better from your weekend splurge.

Benefits of Cantaloupe:

If you are a health nut, trying to lose weight or simply a lover of fruits, then one of the fruits that should top your list

There are so many cantaloupe nutrition factors where eating a slice or two daily will give you a much needed vitamin and mineral boost. To name a few vitamins and minerals that it has, cantaloupes contain thiamin, riboflavin, vitamin A, vitamin C and iron. They are also a good source of carbohydrates and proteins, and a whole cantaloupe only contains around 20 calories, despite its sweetness.

 Contains a high level of vitamins A, B and C, cantaloupes will help prevent coughs, colds and fevers as they stimulate the immune system.

Jess’s Ultimate Canaloupe Smoothie

Little Girl Big Appetite (click here for the original blog post and additional pictures of this treat!)

Yield: 1 lucky person

1/2 cup Vanilla Almond Milk (or your choice of dairy)

1/2 cup cantaloupe (seeded & coarsely chopped)

1-2 Tablespoons OJ

1 scoop of Vanilla protein (or flavor of choice) *Optional*

Optional:

Vanilla protein

Vanilla ice cream

Agave for the sweet tooth

1. Combine all ingredients and blend away!

How’d you like this recipe? Did you make any changes? Let me know!

What to do with extra cantaloupe? Make cantaloupe balls of course!

Today Emran and I decided to go to McCarren Park to brainstorm / workout for our R.E.A.C.T. camp classes. We stirred up quite the attention from fellow park goers. Our workout started with some TRX rows and 1 legged squats. I could really feel it in my glutes. Here is a video.

[youtube_video id="IQQVaH8I-9Y"]

I tried an inverted TRX push up for the first time and boy it was harder than it looks. The 1st few sets I couldn’t even get one rep but I started improving with more practice and by the end of the day I got it! My new goal is to be able to get 10 reps! I know if I try everyday I’ll get it down perfect. That’s the best part about muscle memory.  Resting now and then I’m heading out to run the Williamsburg bridge. Back to training clients in the evening. I sometimes feel like I’m just sweaty and in workout clothes all day, but that’s all in a days work for a Fitness Coach.

Train hard,

Karen

If you’re serious about working out you definitely should know how important it is to incorporate good protein supplement into your diet.  Let’s say you have a really awesome workout, matter of fact I recently started my own fitness business that offers indoor and outdoor athletic cross training called R.E.A.C.T (Reality Enhanced Athletic Cross Training), Some hardcore and effective stuff trust me! You can check us out & like our page here:thttp://facebook.com/FitnessClass . During the R.E.A.C.T Class in NYC we had a huge discussion on choosing the best protein powder. Powders are at the top of the list when it comes to protein supplements. Before choosing the right one for you allow me to explain the various proteins.

• Whey Concentrate: is low in fat, has a highest biological value and is typically about 75% pure protein by weight.
• Whey Isolate: is whey in its purest form. Isolates are processed to remove fat and lactose. Typically whey protein isolate is about 90%+ pure protein by weight.
• Whey Hydrolysate: is higher processing than either whey isolate or concentrate. It consequently is the highest quality protein but with this usually comes an increase in retail price.
• Soy Protein: Soy protein is a complete protein that ranks right up there with the best in the Protein Digestibility Corrected Amino Acid Score (PDCAAS). Soy protein is generally very low in or free of fat, cholesterol, and lactose. Additionally, soy may be preferable for those who are lactose intolerant, because unlike whey, it is not a dairy product. However, many whey protein products are lactose-free or have very low levels of lactose, so this may not be a very big concern.
• Milk Protein Isolate: As one of three forms of casein protein, milk protein isolate occurs naturally in cow’s milk and includes a combination of casein and whey proteins. Casein protein composes about 80 percent of the protein in cow’s milk, while whey protein makes up the remaining 20 percent.

In my opinion and I’m sure a lot of fitness enthusiasts would agree that whey isolate and whey concentrate are the best two option when it comes to packing on solid muscle.

Usually one scoop of protein powder can contain anywhere 20 grams to 30 grams of  protein which makes getting enough protein in your diet rather easy.

A good rule of thumb to follow for Guys taking protein is 1-1.5 grams of protein per your body pound per day.

For example if you weigh 200 lbs you would need 200 grams of protein per day to gain muscle mass. I go for 1.5 grams a day so since i am 200lbs i shoot for 300 grams per day. Females should go for .5 -1gram per day. Remember, getting this amount of protein is from all sources including meal, shakes..ect.

From what I hear, way back in the days of body building the powdered protein was so crude and nasty that it would take eight 30gram scoop to equal 40 grams of protein. To top it off the grade of powder has the texture of sand and tasted like pure poop! Some body builders from what I hear had to mix it with ice cream to mask the foul flavor. Well thank goodness for the technology of this era, because now we have very high quality grades of protein that go down smooth and easy and taste awesome! I can easily say go try out a few protein powders to see which one works for you, but i rather put you on the right path and make a suggestion. Muscle Gauge Fitness whey protein isolate! This by far is the best quality, best tasting and most affordable protein powder i have ever used. Now i am very very critical on judging my supplements, and believe me this product passes my tests with flying colors!

When is comes to choosing flavors, Ice cream sandwich and Cinnamon Bun is at the top of my list! I recently tried the Strawberry Banana it was good but wasn’t awesome like the two flavors I just mentioned. Peanut butter is pretty good to if your a fan of PB.

They all mix smooth, go down easy and for 2 scoop you get 5o grams of protein, 0 sugar and 2 grams of carbs. I prefer buying my protein powders without carbs because I can always add my desired amount carbs by blending a banana or some sort of fruit in it. Whey protein isolate is great right after a workout due to the fact it gets digested super quick. Right after a training session its a good idea to add some sort of carbs to your shake. If fruit and a blender is not available consider buying some dextrose and add it to your shake. By adding some simple sugars to your shake this can spike you blood insulin levels maximizing your absorption of nutrients for that time.

Besides being loaded with protein, it is also packed with BCAA’s (Branched Chained Amino Acids) which we will discuss in later post but just a heads up BCAA’s are awesome for lean Muscle building!

Here are some facts about Muscle Gauge Nutrition’s protein straight from their site.

Muscle Gauge Pure Whey Protein Isolate Facts:

• 25g whey protein in every serve!
• 30g serving size
• Zero ion exchange
• Zero fat
• Less than 1g lactose
• Superior amino acid profile and BCAA’s
• Highest PER (protein efficiency ratio)
• Highest NPU (net protein utilization)
• Easily digested
• More protein by gram than any other
• Supports muscle repair and recovery
• A massive 76 servings per 5lb container!
• No trans fats
• Gluten free
• Safe for lactose intolerant people
• Mixes easily
• Loads of flavors available: tastes delicious!

I’m sure I sound like I’m trying to sell you this, but believe me I am no way affiliated with them… I just love their protein and I have had amazing results using it! I’m sure this will give you great results as well.

Welcome to the R.E.A.C.T. Camp Blog!

If you’ve clicked on this link, you’re probably looking for fitness tips, reviews, workouts, tasty yet healthy recipes, and more info about R.E.A.C.T. Camps’ awesome classes. Well you’re in the right place.

But, before we get into any of that.

Just a quick little intro.

My name is Jessica Lum, I don’t have an exact title of my position. But I guess you can say I’m the editor, blogger, assistant, exercise model (I get to try all the awesome new exercises that are created), and many other things. I wear many hats, er sneakers?

BTW, I also have my very own food blog where you can also find healthy recipes at Little Girl Big Appetite. Feel free to visit me there!

My passion for fitness really began to take its form about 3 years ago. Prior to that I had no clue what I was doing in the gym. I’ll admit to picking up the light pink weights and doing cardio for hours. I stayed slim, but never quite got the results that I wanted. That toned, fit,strong and sexy figure that I always saw in those Shape magazines.

Until I met Mr. Emran Riaz. Slowly but surely he taught me the proper techniques in weight lifting, the fundamentals and benefits of plyometrics and overall a better understanding of how the body feels and works with various techniques of cross training. There were times I wanted to throw a weight at him, but I wouldn’t be where I am today and feeling totally awesome about the strength I’ve gained.

It’s definitely not something that happens in a few weeks or a few months. It certainly takes time to make the positive changes in your life. If you’re already reading this, then you’re already one step closer

How was everyones’ weekend? Mine was awesome because we lucked out and Saturday was absolutely gorgeous for our Free Beginners’ Training Session at McCarren Park! We had a great turn out and everyone definitely got a good sweat and workout!

We started off with a few demos before everyone got down and dirty!

Jess (Me) demonstrating exercises with the TRX

Karen side lunging with the Hydro Tube

**Hydro Tube** – PVC pipe filled with some water that sloshes around giving you a total core workout as you try to maintain your balance. This little guy is about 45 pounds!

Em showing unique workouts with the Hydro Tube to get the ultimate core workout!

Karen showing the class some great warm up/stretching techniques

Some Plyo Squats!

This is just a little sneak peek of what you may find at R.E.A.C.T. Camp

So, if you’re looking for an awesome workout before you party hard on Saturday. Please come check us out!

We will be offering free Saturday & Sunday classes for the next few weeks!

To sign up for the FREE Saturday Class please register here:  SATURDAY FREE R.E.A.C.T. Camp

To sign up for the FREE Sunday Class please register here:  SUNDAY  FREE R.E.A.C.T Camp