It's that time again, but we decided to do things a bit different for April. This month we are bringing you not ONE, not TWO but THREE riders of the month.  On behalf of everyone at SWEAT, it is our HONOR to feature Adriana, Briana, and Christine as our three April Riders Of The Month.

The commitment, dedication, and determination you guys have shown is admirable and we are so happy to have you all as our newest Riders Of The Month.

Some of these girls ride more than 30 times in 30 days! 



How did you find us / what brought you to SWEAT?
Briana: My friend Olivia and boss Christine raved about SWEAT. They had said it is the best full body workout they have ever partaken in. I had to try it and since I’ve tried it, I’ve been hooked.
Christine: I heard about Sweat from Emily Batchelder. She signed me up for a class while we were out at brunch.
Adriana: Some of the managers at my job go and I wanted to try it so I signed up!

When was your first ride? 
Briana: My first ride was in September of 2017
Christine: Over a year ago
Adriana: February 2018

First impression of us? 
Briana: From the second I walked through the doors of SWEAT I was acknowledged, the atmosphere was clean and welcoming, and the staff was extremely amiable. 
Christine: I loved the class and the studio.
Adriana: I loved how I felt after class, the music, and how nice everyone was to me!



Favorite ride/instructors? 
Briana: SWEAT has an amazing team of instructors who care and motivate each individual that comes into their class. It is hard to choose which instructor is my favorite because I genuinely love them all. I would have to say it’s a tie between Ashley D and Ashley F, they both have unique classes and always leave me drenched in sweat!
Christine: I enjoy taking classes with Kim, Ashley D., Aly, and Krista.
Adriana: Ashley F. & Krista.

Favorite artist/song to spin to? 
Briana: I love to spin to anything old or new. Currently, my favorite song to spin to is God’s Plan by Drake.
Christine: I love spinning to music that makes you want to move that is fast and upbeat. I also like spinning to throwbacks.
Adriana: Gods plan by Drake



Take us through your SWEAT journey how has it changed you?
Briana: Sweat has changed my life for the better. I was feeling extremely run down being a full-time student and working part-time. I was tired and had little to no energy. It was time for a change, I needed to do something for me. This is where SWEAT came in. I started gradually going and now it has become part of my daily routine. I have more energy, my stress level is at a low, and my overall health is great. I feel my best coming out of SWEAT. I’ve accomplished something, for myself, every time I step out of that spin room. They say health is wealth, I say SWEAT is wealth.
Christine: Coming to spin on a weekly basis has helped me feel less stressed. It has helped me feel more comfortable in my own skin. I have focused more on ensuring that I'm eating better and that I'm working out weekly.
Adriana: SWEAT has helped me be more focused on working out and eating healthier. 


While I’ve always believed in indulging in unhealthy treats every once in a while (especially on holidays), I also love finding recipes that feel like an indulgence, but are actually healthy!  (Especially for kids when you are trying to avoid that sugar overload!) 

If you are thinking of heading to McDonald’s to get one of their Seasonal Shamrock Shakes, just know you can save yourself 460 calories and 63 grams of sugar by making it yourself!  Keep in mind that 63 grams of sugar is the equivalent of eating ~ 16 teaspoons of sugar!  YUK! 

This recipe uses natural ingredients to get its green hue (instead of dangerous food dyes), and has NO refined sugar!   

Note- If you can’t get on board with spinach in a smoothie, you can opt for a small amount of green food coloring, or just drink a white peppermint shake (which is just as delicious!) 


  • 1 overripe large frozen banana
  • cacao nibs or chocolate chips, as desired
  • 1/4 tsp pure peppermint extract 
  • 1-1/2 cup milk of choice (see below for suggestions) 
  • optional, 1/4 cup frozen spinach
  • optional , add ~1/8 tsp salt to bring out the flavor
  • 2 Tbsp Whipped Topping of choice (if desired) 


Milk options- Feel free to use your favorite milk of choice.  Canned coconut milk will give it a rich milkshake like taste, and almond or cashew milk will provide a lighter shake.    

To make the shake: Blend all ingredients in a blender until completely smooth. Make sure the banana you use is at least somewhat brown, so you don’t get that unripe banana flavor!  You can add the chocolate chips either before or after blending. Be sure to use pure peppermint extract, not imitation. 

Top with whipped topping as desired can add more chips on top!  Enjoy! 

Janaelle Humberd, Registered Dietitian, LDN  
Certified Lifestyle and Weight Management Consultant / Health Coach


Hey SWEAT fam, we are so excited to announce a new segment on our blog, SWEAT Favorites! Every month we will bring you a few of the SWEAT fams favorite products that they're using and loving! The products are SWEAT tested and SWEATY approved! Check out our first batch of favorites below!

This weeks theme is skin care!

Lauren: If I ever have a breakout my essential product is tea tree oil, just one spot on the trouble area and BOOM it'll dry that sucker right up!!! 


Emily: I'm obsessed with Boscia's Thermal Black Cleanser. Great detox for skin, nice light fragrance to wake you up, and it warms when you lather so it feels like a mini facial!


Nick: Every morning and night I wash my face with Noxzema Deep Cleansing Cream. It clears out every bit of dirt and grime without over-drying. It has a cool, tingling effect which leads me to believe it’s really doing its job… but who knows, I just think it feels awesome. And it’s cheap!


Have a favorite product that you use? Comment it below to be featured in the next segment of SWEAT Favorites!


Just when you start to recover from the holiday sugar binge, Valentine’s Day hits with yet another reason to bake and buy sugary treats.  It is always fun to celebrate this holiday by baking and splurging on something sweet, but there are always healthy options out there!  
These recipes are fun for kids (and adults) and will deliver a sweet taste, without all the artificial ingredients and refined sugar.  Perfect for any Valentine! 


I was so excited to find these as my daughter LOVES graham crackers, perfect for a kid treat in place of a sugary cookie.  Try topping with something like healthy nut butter, cinnamon, raspberry jam, or a Tru-Whip frosting!  


1 cup + 2 Tbsp whole wheat, or oat flour (can use white flour if desired)
1/2 tsp cinnamon
1/4 tsp + 1/8 tsp baking soda
1/4 tsp + 1/8 tsp salt
2 to 3 Tbsp sucanat (natural cane sugar) or regular sugar
1/8 tsp uncut stevia OR 2 more Tbsp sugar
1 tsp pure vanilla extract
2 Tbsp pure maple syrup, honey, or agave
1/4 cup oil (recommend unrefined coconut oil for a healthier version, but vegetable oil works fine.)
2 Tbsp water

Combine dry ingredients. Combine wet in a separate bowl, then mix together. Form a ball with your hands (or, if you don’t want to get your hands dirty, put the mixture in a plastic bag and squish into a ball). Place the ball on a piece of wax paper, then place another sheet on top and use a rolling pin to flatten the dough into very thin (graham-cracker) width. Use cookie-cutter for heart shapes (or cut into squares), and place on a cookie sheet. Bake at 350 for 12-15 minutes, depending on whether you like your graham crackers super-soft or crispy.  Add topping of choice! 



1 ½ cups fresh chopped strawberries and/or raspberries  
¼ cup crushed almonds or almond meal
2 Tbsp coconut sugar (or more depending on desired sweetness)
2 Tbsp coconut oil, melted
¾ cup plain low-fat Greek yogurt
2 Tbsp honey 

Line a 6 cup muffin tin with cupcake liners, or spray muffin tin with nonstick spray

In a small bowl, stir together crushed almonds, coconut sugar, and coconut oil.  Spoon a small amount into the bottom of each muffin tin.  In a medium bowl, mix together honey and yogurt.  Spoon 2 Tbsp into each muffin cup, covering the crust.  Top with fresh berries, freeze until firm (~ 6 hours) To serve, allow to set at room temperature a few minutes, and enjoy! 


Baked Chicken Fingers with Sweet Potato Fries

Still craving comfort food but trying to keep it healthy?   Here is a great recipe that packs in the nutrition without lacking in flavor.  Great for kids too! 

Spicy Sweet Potato Fries

3 medium sweet potatoes cut into strips  
1 tbsp Olive Oil
1 tbsp Chilli powder
½ tsp cayenne pepper (optional)
¼ tsp sea salt


Preheat over to 425F.  In a mixing bowl combine sweet potatoes, oil, spices and salt, and mix together until fries are evenly coated.  Spread fries out in a single layer on a backing sheet, bake for 25 to 30 minutes or until crispy on one side.   Turn fries using tongs or spatula and cook for another 25 to 30 minutes until golden brown.  

Baked Chicken Fingers


Olive oil cooking spray
2 boneless, skinless chicken breasts (~1 ½ lbs)
½ cup unsweetened almond milk or skim milk
2 tbsp Dijon mustard
¼ cup almonds, sliced
¼ cup rolled oats
½ cup whole wheat bread crumbs
1 tbsp dried parsley flakes
½ tsp fresh ground pepper


Preheat oven to 375F.  Lightly coat a large baking sheet with cooking spray.  Trim any fat from the chicken and cut into strips (about 6 to 8 per breast).  Stir milk and mustard together in a bowl.  In a separate container, mix together almonds, oats, bread crumbs, parsley and pepper.  One at a time, dip chicken in the milk mixture, then the oatmeal mixture until each piece is coated evenly.

Arrange on baking sheet and bake for 14 to 16 minutes, turning once, or until chicken is cooked through and coating is golden brown. Try Ketchup or Honey Mustard for dipping!  YUM! 

Janaelle Humberd, Registered Dietitian, LDN  
Certified Lifestyle and Weight Management Consultant / Health Coach


New year, new Rider of The Month -- Felicia F! Felicia has been SWEAT'in it out with us since 2016!! Felicia came looking for ZUMBA and found SPIN instead, "When I moved to Wakefield I was looking for a way to start getting active to lose weight so I looked up Zumba. I remember walking up to SWEAT’s doors and saying, “the doors locked but I hear the music they must already be dancing…” (lol) until I realized it was a spin studio.". We are honored to have Felicia as January's Rider of the Month! Check out Felicia's SWEAT story below!

How did you find us / what brought you to SWEAT?

When I moved to Wakefield I was looking for a way to start getting active to lose weight so I looked up Zumba. I remember walking up to SWEAT’s doors and saying, “the doors locked but I hear the music they must already be dancing…” (lol)  until I realized it was a spin studio. I’ve done spin in the past but didn’t enjoy the class but figured I’d look into it. 

When was your first ride?

My first ride was with Ashley D in July of 2016!

First impression of us?

I thought everyone was so friendly, welcoming, & helpful…that definitely made it easy to return. 

Favorite ride/instructors?

All the instructors are AMAZING and add a touch of their own uniqueness to each of their classes/styles….but, everyone knows I was speeding down Rt 1 to make it into Ashley Dimino’s class if and whenever possible. 

Favorite artist/song to spin to?

I would have to say any on top of the beat song but I do love Dance w/ Somebody.        

Take us through your SWEAT journey how has it changed you?

I HATED CARDIO… that’s until I had my first class at SWEAT. The best way I can describe SWEAT to someone is to tell them it’s like going out for a night in Boston minus the drinking and heels. I walked into SWEAT looking for a different way to try lose weight and I thought to myself after the first class, “Omg this was so hard” (I was also really out of shape.) But, I did tell myself after that first class that I would never let myself put the weights down. After getting into routine aka going to a spin class at least 5-6 days a week, I became obsessed. I actually enjoy working out and it is something I now consider a hobby. Being part of the SWEAT family has helped me not only lose weight, but helped me keep off 60lbs+. SWEAT has helped me SO much!! It’s made me leave my comfort zone in all aspects of life. I’ve made new friends, learned that I can do anything for 15 seconds, and gained so much support/love for spin. I am SO thankful that I stumbled upon this, “zumba class.” I hope that Krista knows that something that was a goal/dream for her became life changing for not only me but other riders as well. 


It is no surprise that my busiest month for weight loss clients is January.  People come flooding in with great intentions to get on a healthy eating plan, but unfortunately well over half of people do not succeed in maintaining their healthy changes. (Maintaining being the key word here!) 

In those who have long-term success, they share one thing in common…they adopt new habits and ways of thinking about food and lifestyle, instead of just following a “diet”.  Their focus becomes long-term health, instead of short-term weight loss.  

Here are some success strategies to help you follow through on your resolution to better health!     

Don’t rely solely on which healthy eating program you choose to follow, focus more on how you can change your thinking about health, food, and nutrition.  Most people do not put enough effort into making the shift from “diet” to “lifestyle”.   Do some research to make sure the eating program you follow has a solid nutrition foundation (it is always best to have a Registered Dietitian back it up ☺), but changing your mindset is just as important as changing your diet. Keep in mind that not one single nutrition program works for everyone.  If you are eating healthy and exercising, you will have success if you are consistent.  

Take the time to learn about healthy nutrition (what to eat, portions etc.)  Some of my clients want me to just hand them a meal plan to follow without learning anything about nutrition.  It is just as important to learn how to plan meals on your own.  This helps to add variety and give you the flexibility to enjoy your food.  After all, we have to eat for the rest of our lives!  Knowledge is power! 

Do not obsess over numbers on the scale.   Weight fluctuates day to day, and it will drive you crazy if it becomes your main focus.  When you get your mind off the numbers, you will find success in so many other ways… more energy, better mood, better digestion, better sleep, better skin…the list goes on and on. Give yourself the freedom to measure success by the other victories that come with good health.     

Be realistic about your goals.  A lot of people have unrealistic goals when it comes to changing their body.  There are 7.6 billion people on our planet, and we all have different metabolic and physiological characteristics which influence our body shape, and how easily we can build muscle and lose body fat.   Don’t set an unrealistic goal- remember that health comes in all shapes and sizes.   

Have a plan/create structure.  Find a way to hold yourself accountable. Schedule workouts and meal planning into your days- being prepared is one of the biggest tools for success.  Eating healthy takes consistent effort, but you are worth it. 

STAY consistent.  This is the key to seeing permanent changes and positive results.   As your body starts to change and you start to experience great health, it gets easier and easier to stay on track. 

Cook in bulk.  This is a time-saving strategy and also allows you to use portion control because you can separate your food into appropriate portions ahead of time, store in the fridge for the week, or freeze for longer. 

Listen to your body’s hunger cues.  Wait for your body to feel hungry to eat.   Try not to eat just because the clock says it’s time, or because there is food in front of you.  If you are eating proper servings of good nutrition when you get hungry, your body will fall into the pattern of eating every 3-4 hours, which is the best way to fuel your body and maintain a fast metabolism. 

For more on intuitive eating, visit my page: http://www.janaellehumberdnutrition.com/intuitive-eating

Assume 100% responsibility for your results!  Even though heredity plays a role in our body shape and make-up, the factors that affect health are under your control.  Like it or not, success lies primarily in behavior and attitudes towards health.  No matter what your body type is, embrace it!  You can always get healthy by taking consistent action in the areas you can control. 

The factors you CAN control:
How much you eat
What you eat
When you eat
How frequently you exercise
Your overall lifestyle
Your mental attitude about your health and individual situation 

Be realistic about your body and accept the role it plays in providing you a healthy place to live.  You only have one body, make health a priority in 2018!  

Visit my webpage for more info on basic tips for healthy eating and weight loss www.janaellehumberdnutrition.com

Janaelle Humberd, Registered Dietitian, LDN  
Certified Lifestyle and Weight Management Consultant / Health Coach


As the temperature drops this winter, nothing hits the spot like a good cup of hot cocoa.  While most hot chocolate is overly processed and full of empty calories and sugar, this recipe uses all natural clean ingredients.  Now you can make your own HEALTHY cup of cocoa, for a nutritious and delectable winter treat!    

~This recipe can be sugar-free and/or dairy free depending on which sweetener and milk you use.  It is easily customizable and is only ~100-200 calories per cup! ~

Select the right milk: This depends on your dairy preferences and what you’re looking for in your hot cocoa.  For a dairy-free alternative- try almond, soy or coconut milk (unsweetened almond will provide the lowest calories, and coconut will give you the creamiest consistency). If you use regular or low-fat cow’s milk, go for the organic to avoid all those added hormones.  

Add cocoa (the unsweetened kind): Unsweetened pure cocoa powder has a number of health benefits.  It is chalk full of antioxidants, which promotes blood flow — a benefit that helps with memory and heart health.  Cocoa actually contains more antioxidants per cup than a serving of red wine or tea!  

Cocoa is nutritious and low in calories- A 2 tbsp. serving of unsweetened cocoa powder contains ~ 25 calories,  1.5 grams of fat, and <1 gram of sugar.  It also provides you with 3.6 g of fiber, which is 14 percent of the daily value.  

Add a sweetener (lightly): Cocoa can be bitter so a small amount of sweetener is key. Try an all-natural sweetener such as honey or maple syrup, or a pinch of stevia for a sugar-free treat.  A drop of vanilla extract also adds a sweet flavor without sugar.

Spice it up: Cinnamon, cardamom, pumpkin spice, nutmeg, and ginger all pair well with cocoa and deliver a host of antioxidants, as well as flavor.


  • ~1-1/2 cup almond milk or milk of choice 
  • ~1 tablespoon unsweetened cocoa powder (can adjust amount depending on how rich you want it) 
  • ~1 Tsp. sweetener of choice (or to taste depending on sweet preference).  
    Sweet options: honey, maple syrup, coconut sugar, stevia etc.
  • 1/4 teaspoon vanilla extract
  • Pinch of sea salt
  • Optional: Add a pinch of spice of choice to boost flavor! 

Combine all the ingredients in a saucepan over high heat, using a whisk to break up any clumps. Keep stirring until smooth and piping hot, then pour into a mug and serve warm.  Add a whipped topping and shaved chocolate, if desired. Enjoy

Janaelle Humberd, Registered Dietitian, LDN  
Certified Lifestyle and Weight Management Consultant / Health Coach

Stay Healthy this Holiday Season!

We made it through Thanksgiving, but with the holiday season in full swing, health can take a back seat for most people.   Between the endless gatherings, a busy to do list, and the appeal of warm comfort food, it becomes too easy to say “I’ll get back on track next year!”  
Besides that dreaded winter weight gain, here is another reason to stay on track with healthy eating.... the majority of your immune system lies within your digestive tract, ~80% of it!  Your health and immunity will suffer when your nutrition is poor.  And sadly, sugar and processed foods are your biggest culprit. 

Here are some more tips on how to stay healthy this holiday season…

Try Juice Plus!  Let’s face it, eating healthy can be a daily challenge. But Juice Plus has made it a little easier to get great nutrition on a daily basis.  Instead of vitamins, try Juice Plus, which is a capsule full of all the real nutrients extracted from non-GMO, organic produce, containing all the disease-fighting antioxidants and phytochemicals that you CANNOT get from vitamins. There is a big difference between eating an orange and taking a Vitamin C supplement.  You will have much stronger immunity with the nutrients from the food itself.  It is nutritionally comparable to juicing anywhere from 20-30 servings of fruits and vegetables a day, but without all the hard work, loads of drinking, or extra sugar! ☺  The health benefits are endless! 
Visit my website for more info: www.janaellehumberd.juiceplus.com, or contact me at Janaelle@hotmail.com   

Try a probiotic.  Sweet treats (especially the processed kind) can do a number on your GI tract: Preservatives prevent bacteria from breaking down food in your gut, and too much sugar will cause an overgrowth of an ugly bacteria called candida.  The result is digestion and metabolism disruptions such as decreased energy, gas & bloating, disruption of hormones leading to increased food cravings, slower metabolism, and feeling “sick and tired”.   YUK! ☹ 
A healthy clean diet with a lot of plant-based nutrition is the first line of defense, but taking a probiotic every day also helps to support healthy digestion.  Here is a great one to try: https://www.advocare.com/150617703/store/product/W3812-probiotic-restore-ultra
Satisfy a sweet craving with all natural sweet ingredients instead of refined sugar.   Truth…the more refined sugar you eat, the more you will crave.  A chemical reaction is actually occurring in your brain when you ingest sugar, causing you to crave even more of it (no, it is not because you lack willpower!)   Instead, try satisfying a sweet craving with something made from all natural clean ingredients.  You can make your own desserts with ingredients like oats, honey, cocoa, all-natural nut butters, and fruit.  You can still get that sweet taste, but with better nutrition!  Find clean recipes for Sweet Treats on my website: www.janaellehumberdnutrition.com
Try the 80/20 rule.  Everyone should be able to enjoy their favorite holiday treat.  The real issue is how often the “treat” occurs.  An occasional indulgence will not sabotage your waistline or health, but consistent repetitive overeating will.  Try and get great nutrition at least 80% of the time to keep your body healthy and strong.   

Get some rest!   Sleep deprivation alters hormones that relate to hunger. Fatigue suppresses a hormone called “Leptin” which helps to regulate your appetite.  Basically, when your Leptin is low (lack of sleep), your appetite and cravings will increase!  Aim for 6-8 hours a night to avoid this disruption. 
Make time for exercise!   The people who are consistent exercisers through the cold winter months “make” the time; they don’t necessarily “have” the time!  Schedule exercise like any other appointment.  Besides relieving stress, exercise also stimulates a hormone called Growth Hormone which increases muscle mass and metabolism.  Another reason to sign up at SWEAT this month

Janaelle Humberd, Registered Dietitian, LDN  
Certified Lifestyle and Weight Management Consultant / Health Coach


Thanksgiving is my favorite holiday!  It only comes once a year, so why not enjoy your traditional holiday favorites.  Splurging on Thanksgiving Day will not sabotage your healthy efforts, but turning it into an entire season of bad eating habits will. Here are a few tips to help you stay in a healthy mindset…so that you don’t feel as stuffed as that turkey you just ate! 

1. Get Active.  Get in a good morning workout to have some more room in the calorie “bank” for your favorite foods.  Stay active all week to burn off those extra calories.   

2. Eat Breakfast.  While you might think it makes sense to save up all of your calories for the day, eating a sensible breakfast will help control your hunger so you don’t eat everything in sight before the turkey even comes out.  Start your day with a small but satisfying breakfast – your best option is something high in protein and fiber which will provide the best appetite control until the big feast. 

Example: a serving of oatmeal for breakfast can have less than 200 calories and will keep you full for hours… but show up hungry and attack the spinach artichoke dip?  Depending on how much you eat, this could set you back anywhere from 500- 1000 calories!  (Yes…a bowl of traditional spinach artichoke dip has about 1,600 calories, 100 grams of fat!)  

3. Watch your portions, but make it worth it!   My motto is don't waste your calories on foods that you can have all year long.  Try and fill your plate with smaller portions of those delectable dishes that you only see once a year.  When you have something tasty and desirable, you will feel more satisfied. 

4. Lighten Up.  Whether you are hosting Thanksgiving dinner or bringing a few dishes to share, try one recipe with less fat, sugar, and calories.  You don’t even have to tell anyone!  Most people won’t even notice that you used healthy ingredients if you find the right substitution.   

Some examples are:  fat-free chicken broth to baste the turkey or make gravy;  sugar substitutes in place of sugar and/or fruit purees instead of oil in baked goods; plain or Greek yogurt or fat-free sour cream in creamy dips, mashed potatoes, and casseroles. 

5. Choose the Best Bets on the Buffet. With so many options to choose from, it’s nice to balance your plate with a few lighter dishes alongside the ones higher in fat and calories.  It can’t hurt to know which foods are the “healthier” choices.  

Your best bests are (lower in fat and calories): Shrimp for an appetizer, white turkey meat, vegetables, roasted sweet potatoes, mashed potatoes, and pumpkin pie.   

6. Savor your food. Eating slowly, putting your fork down between bites, and tasting each mouthful is one of the easiest ways to enjoy your meal and feel satisfied with one plate full of food.  

7. Focus on Family and Friends.  Thanksgiving isn’t JUST about the food and drink!  Celebrate this time with family and friends.

8. Skip the Seconds.  Try to resist the temptation to go back for extra helpings.  Leftovers are much better the next day when you aren’t as full, and if you limit yourself to one plate, you have more room for a delectable dessert!   GOBBLE-GOBBLE!  

Janaelle Humberd, Registered Dietitian, LDN  
Certified Lifestyle and Weight Management Consultant / Health Coach


Another reason why we love fall...the crockpot!  There are so many amazing crockpot recipes out there, but my favorite “go to” is a great turkey chili.  This recipe tops my list of flavor and great nutrition.  It packs in fiber and lean protein, with all clean ingredients. Who doesn’t love easy, tasty, and healthy!  


  • 1.25 lb extra lean ground turkey
  • 1 jar of salsa (16oz)
  • 1 cup of celery, chopped
  • 1 small white onion, chopped
  • 1 green bell pepper finely chopped
  • 1 28oz can crushed tomatoes
  • 1 28oz can diced tomatoes
  • 1 15.5oz can pinto beans
  • 1 15.5oz can red kidney beans
  • ½ tsp garlic powder
  • ½ tsp salt
  • 2 tbsp chili powder
  • 1 tbsp cumin


  1. Place meat and chopped onion into a large pan. Cook until turkey is no longer pink and onion is translucent.
  2. Place meat and onion mixture into a crockpot along with the other ingredients. Cook on high for 4 hours or low for 8 hours.

Tips: Top with low-fat shredded cheese, avocado, and/or plain fat-free Greek Yogurt in place of sour cream!

Suggestions for “clean” tortilla chips for scooping:  Way Better Snacks Tortilla Chips, Food Should Taste Good Multigrain

Janaelle Humberd, Registered Dietitian, LDN  
Certified Lifestyle and Weight Management Consultant / Health Coach


November's Rider Of The Month: Caty W

Hey SWEAT, we're excited to announce this month's VIP Rider -- Caty W! Caty has been SWEATing it out with us since 2015 and is a valuable member of our SWEAT Fam! Her energy, drive and passion represents SWEAT as a whole and we are honored to have Caty as November's Rider of the Month! Check out Caty's SWEAT story below!

1. How did you find us / what brought you to SWEAT? 
I saw a few social media posts I think on Instagram under things you may watch or like. I definitely wanted to try something new, the gym just wasn't cutting it anymore. I had always been a gym person since high school and would go a few times a week to get active and stay moving especially through college. I always need to fill my time and be on the go, I can't sit on the couch all day. I wasn't seeing any results from the gym anymore. I sit behind a desk all day, 5 days a week and I wanted something other than work, gym and home, I wanted to be a part of something I guess, so I said 'hey I’ll give it a try'. 


2. When was your first ride? 
My first ride was with Ashley on June 13 2015, never took more than 2 weeks off since. I’m addicted ;) 

3. First impression of us? 
AMAZING! I loved the energy, the music and how different the class was. For someone who doesn't want to sit still this pretty much fulfilled that need ;). I immediately got hooked, I think I bought a month unlimited before I even tried the first class, I just knew the minute I walked in. 

4. Favorite ride/instructors? 
Any drenched ride! Instructor wise it’s honestly a tie with Krista and Ashley (not just saying it because they are CC’d here;) ) they are different in the music and speed of the class, but I do like to change that up and jump between the two of them a week to week.

5. Favorite artist/song to spin to? 
Country music makes any on top of the beat so much better! Love when Ashley sneaks a remix country song in. I do love the “old school” songs from the 90s or early 2000s like the ones you can sing along to in your head and you don’t hear on the radio anymore.

6. Take us through your SWEAT journey how has it changed you? 
SWEAT is literally my therapy. I walk in after work and my stress literally goes away, I sweat the day’s stress right off. I see Krista, Ashley, Ava or Belsh at the front desk, my friends who I brought to spin sitting in the entrance, the music blasting from the spin room and it's an instant mood lifter. I could be exhausted or sore but I still get on that saddle and do my best because I know at the end of the 45 minutes it'll all be worth it. I’ve lost around 30 pounds (give or take over the 2 years) since I started spin, I was never a runner or cardio person at the gym I had always stuck to weights but there’s something about SWEAT that makes cardio more enjoyable. It’s not how fast I can run or how short of a time it takes me to go from one point to another; you listen to the instructors, you push yourself, you get lost in the music and you’re forced to focus on one single action for 45 minutes. Everyone is in the same boat, we are all starting and finishing at the same time and your only competition is yourself. There are some days I want to sit in the back and barely sprint but those are the days I need spin the most. Those are the days where I need to push myself and get my ass out of the saddle and go harder than I did the day before. That’s what I love about spin. The support, the motivation and the friends I’ve made is something you can’t find everywhere you go, but I was lucky enough to do that. I’ve been to other spin studios whether it’s home in CT or on the south shore but they don’t compare to SWEAT. The way Krista has formed this community of SWEAT spinners is amazing.  


A fun twist on Halloween treats!  

Halloween is such a fun time of year, especially for kids.  But with all the parties and trick or treating…there is A LOT of candy and sugary treats around.  I think it is perfectly ok to allow your kids to have candy for Halloween, but you can also try some healthy Halloween snacks to balance it out.  These treats are fun to make and eat!  Snacks can be sweet AND healthy! 

4 Ingredients:
- bananas
- yogurt
- shredded coconut
- chocolate chips

Substitution options- try crushed cereal or graham crackers if your kids do not like coconut! The coconut is yummy and healthy, but also gives it a fun texture! Can use raisins instead of chocolate chips.

Freeze your bananas.  Peel and then lay them flat on a small cookie sheet.  (It usually takes a couple hours for them to freeze).  Once they are frozen, cut each banana into thirds.   

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Place a toothpick or popsicle stick in one end of each banana.  Dip it in the yogurt and cover it all the way around.  

Next, roll it in coconut on all sides.

Once it is covered in coconut, put 2 chocolate chips on for eyes (push them in good so they will stay).  You can also use raisins.  If you aren’t going to eat them right away, place them on a cookie sheet and put them back in the freezer.  

ENJOY your healthy Halloween treat!

Janaelle Humberd, Registered Dietitian, LDN  
Certified Lifestyle and Weight Management Consultant / Health Coach


Best-Ever Healthy Apple Crisp

This healthy apple crisp has all clean ingredients and is free of refined sugar. The only sweetener is just a tiny bit of maple syrup, plus the natural sweetness of the apples. Healthy AND delicious!   


For the apples:

  • 5 granny smith apples
  • 1 tablespoon pure maple syrup
  • 3 tablespoons water
  • 2 teaspoons cinnamon

For the crumble topping:

  • 1 cup old-fashioned oats
  • 1/2 cup almond flour
  • 1/2 cup chopped almonds, walnuts, or pecans
  • 3/4 teaspoon cinnamon
  • 1/4 teaspoon salt
  • 1/4 cup melted coconut oil or butter
  • 1/4 cup pure maple syrup
  1. Preheat oven to 350 degrees. Peel apples and dice into cubes of approximately equal size. In a large bowl, toss with maple syrup, water, and cinnamon. Pour apples into greased 9x9 inch baking dish.
  2. In the same (now empty) bowl, add oats, almond flour, nuts, cinnamon, salt, coconut oil or butter, and maple syrup. Stir crumble topping together and pour into baking dish on top of apples.
  3. Bake at 350 degrees for 40 to 45 minutes until apples are soft, covering pan loosely with aluminum foil halfway through to prevent from over-browning.
  4. Serve hot or cold! For an added treat, try with vanilla ice cream or whipped cream! 

Janaelle Humberd, Registered Dietitian, LDN  
Certified Lifestyle and Weight Management Consultant / Health Coach


October's Rider Of The Month: Connie M

SWEAT is excited to begin a new segment and show our rider appreciation by highlighting a Rider Of The Month! We could not be more thrilled to announce Connie M as this months rider! Connie represents everything SWEAT stands for, she brightens up the studio every time she walks in the door, crushes it in the saddle and has truly become part of the SWEAT FAM! We love you Connie, keep an eye out this week for a little surprise!  


1. When was your first ride?
I believe it was the end of January beginning of February 2016!

2. Why did you decide to start riding?
I have ridden off and on for years. I love the rush of a spin class but nothing could prepare me for the feeling I had after taking my first SWEAT Class. I knew then this is going to change my life…sounds corny but it’s true.

 3. What's your favorite thing about the studio?
This is tough because I can’t name just one thing. From the moment I stepped in the door everyone was friendly & welcoming, staff and members. I felt like I belonged right away. The studio is alway immaculate and now I don’t have to arrive early because I can reserve my bike ahead of time.

4. Favorite artist to spin to / song to spin to?
I loooove me some old school Hip Hop, R and B, and old school rap. There have been many a time during Ashley’s Throw Back Thursday that I need to stop grooving & remind myself that there are other people around LOL. I can get lost in the music.

5. Take us through your SWEAT journey how has it changed you?
I get welled up when I think about this question, when I started spinning at Sweat I was 53lbs heavier and just not in a good place emotionally or mentally. I had become just a mom, anurse, a caregiver & forgot about myself. I was so busy taking care of everyone else & making sure everybody else was ok. Daughters, patients, my family and my friends just all seemed so much more important than I was. I had driven by the studio many times and kept telling myself go in see what it’s all about. I’m not going to lie I left my first class feeling defeated. How come I couldn’t keep up? How did I let myself get so heavy? You can’t do this. Then I remember the instructor saying you can do anything for 30 seconds while we were sprinting. I could do this and DID!! I kept going back and little by little I got stronger, the weight started coming off but the most amazing part was I made new friends the staff weren’t staff anymore they became my “family” and I found myself. I took time for me, 45 minutes that’s how long a class is but it added years onto my soul & my life. Sweat is my “place” for 45 minutes it’s all about me. I have sweated puddles on the floor & I have cried puddles on the floor because it’s all about me. I am healthy, fit and after a class stress free for a little while LOL. So to sum it up Sweat has changed my life for the better and I look A LOT better in a bathing suit LOL. Krista, Ashley D, Kim, Aly, Janelle, Ashley F you ladies inspire & build me up we live in a world that can be so sad sometimes thank you for being my “place” where I know I’m safe to "get it all out”. Thank you for pushing me when I think I can’t anymore, thank you for the hugs, the laughs, the cries & ALLLLL the good feels. I love you all. I LOVE MY SWEAT FAMILY.


As the weather is getting cooler, your produce choices are heating up!   Most people don’t realize that there are plenty of healthy fruits and vegetables to choose from in the fall months.  Fall is a GREAT time for root vegetables.  These superfoods need time and warmth to develop, so they are hitting their peak in early or late fall depending on when they are planted.  YUM! 


A type of winter squash, pumpkin is a low calorie food full of dietary fiber. Its sweet taste and moist texture make it ideal for pies, cakes, oatmeal, or any baked goods. 

Health benefits include:
• Rich in potassium
• More than 20% of your DRI of fiber
• Good source of B vitamins
• A high content of vitamin A, with a normal serving providing about 246 percent of the recommended daily amount.  


This slightly sour fruit is an antioxidant powerhouse. Antioxidants are compounds found as vitamins, minerals and other sources in fruits and vegetables that counter the effect of free radicals, broken-down cells that cause damage to healthy cells.  The juice provides a tangy base for marinades, and the seeds can be tossed into salads to amp up the flavor.

Health benefits include: 
• Good source of vitamin C and folate
• A UCLA study showed pomegranate juice has higher antioxidant levels than red wine ☺


Sweet potatoes top my list for one of the healthiest complex carbs.  More nutritionally dense than their white-potato counterparts, they can help trim your waistline and provide so many health benefits.  The best is they don’t need much to taste great! Try slicing them up and roasting or baking them as a healthy fry!  

Health benefits include:
• Excellent source of vitamin A which is important for good vision, healthy skin and a strong immune system, among other things. A serving of sweet potatoes typically has twice the daily recommended amount of vitamin A. 
• Good source of fiber, potassium, vitamin C, and B vitamins.
• Anti-inflammatory benefits, and they are low in glycemic index to stabilize blood sugar.  


Made the correct way, these veggies taste divine. They have a mild, somewhat bitter taste, so combine them with tangy or savory sauces, like balsamic vinegar.

Health benefits include:
• 1/2 cup contains more than your DRI of vitamin K
• Very good source of folate
• Good source of iron


These small and sweet citrus fruits are positively refreshing for fall recipes.  Favorite flavor combos include almonds, dates, and honey. Juice them with oil, vinegar, and ginger for a tasty healthy dressing.

Health benefits include:
• Good source of vitamin C
• Good source of beta-carotene


 Unlike summer squash, winter squash has a fine texture and a slightly sweet flavor. Because of its thick skin, it can be stored for months. It tastes best with other fall flavorings, like cinnamon and ginger.

Health benefits include:
• Contains omega-3 fatty acids
• Excellent source of vitamin A


A cross between a turnip and a cabbage, rutabagas are a popular Swedish dish. To utilize their earthy flavor, add them to casseroles, puree them with turnips and carrots to make a sweet soup, or roast them with ginger, honey, or lemon.

Health benefits include:
• Good source of fiber
• Good source of vitamin C 


Tender and mild, these root vegetables are a great alternative to radishes and cabbage. To flavor these veggies, use fennel, bread crumbs, or even brown sugar. Turnip leaves, which taste like mustard leaves, are easy to cook and dense in nutrients.

Health benefits include:
• The roots are a good source of vitamin C
• Turnip leaves are an excellent source of vitamins A, K, and folate

Janaelle Humberd, Registered Dietitian, LDN  
Certified Lifestyle and Weight Management Consultant / Health Coach

Perfect Pumpkin Bars Recipe

Who doesn’t love Pumpkin Bread in the Fall?  I have searched far and wide for a tasty, guiltless, healthy pumpkin bread recipe, and this is the one!   This recipe is gluten free, and is made with all natural clean ingredients. Best of all, it is so easy to make, and tastes GREAT!  Bring on Fall!   

Perfect Pumpkin Bars



½ cup puree pumpkin
2 Tbsp coconut oil, softened (or oil of choice)
¼ cup honey (or maple syrup)
2 eggs, room temperature
1 tsp vanilla
1 ¼ cups almond flour
1 ½ tsp pumpkin spice
½ tsp salt
1 tsp baking soda
Optional - mini chocolate chips or raisins


  1. Preheat oven to 350F.  Grease an 8x8 baking pan
  2. Place all ingredients into a large mixing bowl and mix until combined.  
  3. Pour batter into baking pan, bake for 25-30 minutes or until the top starts to darken and the center is set.
  4.  Can be made as a loaf or cut into bars for the perfect fall treat!   Let cool and enjoy! 

Janaelle Humberd, Registered Dietitian, LDN  
Certified Lifestyle and Weight Management Consultant / Health Coach


Fall is here!! Take advantage of apple picking season and pick up some fresh apples for a nutritious and delicious treat! We all know that an apple a day keeps the doctor away! Here are some health benefits of apples!!  

1. High in Fiber: Apples are filled with soluble fiber (a medium apple has ~4-5 grams). This fiber has been shown to reduce intestinal disorders, including diverticulitis, and possibly some types of cancer. 

2. Controls Blood sugar: Due to their fiber content, apples help control insulin levels by releasing sugar slowly into the bloodstream. Controlled insulin is the key to preventing fat storage.  

3. Lower cholesterol: Pectin is a complex carbohydrate and soluble fiber found in apples. Pectin helps reduce cholesterol levels by binding with cholesterol in the gut, preventing its absorption in the blood stream.  


4. Weight loss an apple can have anywhere from 50-100 calories (depending on the size), and has no fat or sodium. The high fiber content in apples will help you stay full by slowing the passage of food from the stomach into the small intestines, increasing the feeling of satiety of fullness from such a small amount of calories. 

5. Nutrient packed- Apples are full of healthy antioxidants, vitamins and minerals. Apples are a great source of Vitamin C, which is a powerful natural antioxidant.  Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.

6. B vitamins- Apples are a good source of B-complex vitamins such as riboflavin, thiamin, and pyridoxine (vitamin B-6). Together these vitamins help as co-factors for enzymes in metabolism as well as in various synthetic functions inside the body.

7. Heart health- Apple also contains a small amount of minerals like potassium, phosphorus, and calcium. Potassium is an important component of cell and body fluids helps controlling heart rate and blood pressure. 

8. Anti-Carcinogenic Properties- Studies suggest apples might even work to fight cancer. In fact, the average medium sized apple contains more cancer fighting antioxidants than a large dose of vitamin C. In addition, apples contain other cancer fighting agents, including phytochemicals and phytonutrients. Antioxidants fight cancer causing free radicals that damage healthy cells and promote the growth of cancerous cells.

Want an apple power snack recipe!? Let us know in the comments below!

Janaelle Humberd, Registered Dietitian, LDN  
Certified Lifestyle and Weight Management Consultant / Health Coach


Can’t get to the gym? Don’t SWEAT, I got you covered.


Sometimes life happens and there’s just no time to get to your favorite spin class or the gym for a workout. Other times, we just can’t motivate ourselves to leave the house. Good news is, I have a 30 minute workout you can do in the comfort of your own home, plus three great tips to keep you motivated.


Clear out that head of yours. Working out isn’t always a task…you can enjoy it! The main reason people don’t make it to the gym is because they just don’t want to go. Change your mindset. Don’t look at it as a daunting task, but instead a fulfilling activity. Stay in the moment, and embrace the SWEAT. Remind yourself how good you will feel when you come out on the other side of the workout.


Don’t be afraid to incorporate weights and plyometric training. The combination of the two can work wonders and create the lean physique we all see in the movies and magazines.  As a Certified Personal Trainer I have learned and witnessed time and time again that pushing your muscles to the max uses more muscle fibers and increase your fat burn potential BUT does not change the size of your muscle. The answer to the question you are asking yourself right now is NO, you not going to get “bulky,”  but YES, you will get stronger and leaner!


At the top of your workout playlist, find 1 or 2 songs that you can play before starting your workout that get your mind right! Maybe you aren’t looking forward to working out, and you need your favorite tune jam to get you going. Just like we warmup, find a  song that will prime your senses for the workout ahead.

Now that you have your three tips to beat the workout blues, below is a quick and easy 30 min workout you can do with little to no space! Try it out and let us know what you think. If not, I’ll see you in the saddle!

Perform this workout 3 Times

1. Inchworm Push-Ups: 10 Reps

2. Alternating Weighted Forward Lunges: 12 Reps (each leg)

3. Mountain Climbers: 20 Reps (each leg)

4. Weighted Sumo Squats: 12 Reps

5. Inverted Shoulder Taps: 20 Reps

6. Burpees: 10 Reps

7. Bicep Curls: 15 Reps

8. Standing Dumbbell Tricep Extension: 15 Reps

9. Dumbbell Russian Twist: 20  Reps (each side)

10. Scissor Crunches: 20 Reps (each side)


Protein bars are a great way to get in a convenient meal or snack, but only if you are choosing the right ones!   Some of the bars on the market today are advertised to be healthy, but at a closer look they are nothing more than fortified candy bars!  Just because a bar says it’s organic or high in protein doesn’t mean it’s healthy.   A lot of bars are hiding tons of added sugar, carbohydrates, and calories—not to mention additives that cause digestive distress. Here are some tips for store bought bars…

  • Look at the ingredients – the best bars have all natural ingredients.  You always want to make sure you can recognize or pronounce the list.  The shorter the list the better!   
  • A healthy bar will be high in protein, fiber, and low in sugar.  
  • Fat should be coming from the healthy monounsaturated fats.  

When in doubt, try making your own!  


(Gluten free)
Here is a tasty protein bar recipe that look and taste just like brownies!  For less than 100 calories and a great source of protein, this is a great snack or nighttime treat without the guilt!!  

I keep the leftovers in the fridge (or freezer) and then heat them up for a soft warm brownie!  


Tip: Try adding a Tbsp of all natural peanut butter on top!  YUM!  

1/2 cup almond flour
2 tbsp coconut flakes unsweetened
1 tbsp ground flax seed
3 scoops chocolate protein powder (~110kcals, 16g protein per scoop)
1 tsp cinnamon
1 tbsp cocoa powder (unsweetened)
1/2 tsp baking powder
2 tbsp almond butter (all natural)
2 tbsp honey
1 large mashed banana (or 2 small)
2 eggs

Preheat oven to 350F. Line an 8x8 square baking pan with parchment paper (or spray with PAM spray). Mix all the dry ingredients in a medium bowl and set aside. In a separate bowl, combine almond butter and honey.  (Try microwaving for 10 seconds to soften them up for mixing).  Add mashed bananas and eggs, mix thoroughly. Add wet ingredients to dry and stir.

Pour batter into prepared pan and bake for 16-18 minutes or until a toothpick inserted in center comes out clean. Cool and slice into 12 bars. 

Nutritional Info per bar (makes 12)
Calories 95.3, Total fat 5g, Carb 6g, Protein 7g,  3g sugar

Janaelle Humberd, Registered Dietitian, LDN  
Certified Lifestyle and Weight Management Consultant / Health Coach