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Welcome to the Mountain Life Fitness bi-monthly Wellness Newsletter. Exclusively for our Personal Training Clients. Aimed at taking your nutrition, personal training and overall wellness to the next level.

Thank you for being a valued client! 

Low Calorie & Low Cholesterol Molten Chocolate Cake 

Dark chocolate and espresso powder come together to make this delicious holiday dessert option

Dark chocolate is loaded with nutrients that may actually benefit your health.  It is considered to be full of antioxidants and is a source of iron, fiber, magnesium, copper, manganese, potassium, phosphorous, and zinc. The saturated and monounsaturated fats in dark chocolate are mostly considered "good" fats. Dark chocolate may even improve brain function. Who needs broccoli?

  • 4 ounces dark or bittersweet chocolate, (60-75% cacao), coarsely chopped
  • 2 tablespoon unsalted butter, cut into chunks
  • 1 tablespoon granulated sugar
  • 1 1/2 tablespoon light cream
  • 2 teaspoons instant espresso powder, or granules dissolved in 1 tablespoon hot water, divided
  • 1 tablespoon light corn syrup
  • 1 large egg
  • 2 tablespoon canola oil
  • 1 teaspoon vanilla extract
  • 1/8 teaspoon salt
  • 5 tablespoon confectioners’ sugar
  • 3 tablespoon all-purpose flour
  • 1 tablespoon unsweetened Dutch-process cocoa powder
  • 1-3 teaspoons very hot water
Step 1

Position rack in center of oven; preheat to 350°F. Generously coat the mini muffin pan with cooking spray.

Step 2

Place chocolate and butter in a medium microwave-safe bowl. (Alternatively, see "No Microwave?" below.) Microwave on High for 1 minute. Stir well, then continue microwaving on Medium, stirring every 20 seconds, until the remaining chocolate melts completely.

Step 3

To prepare filling: Stir together granulated sugar, cream and half the espresso mixture in a small microwave-safe bowl. Microwave on High just to steaming, 20 to 40 seconds. (Alternatively, combine in a small saucepan and heat over medium-low heat until just steaming.) Stir until the sugar dissolves. Add corn syrup and half the melted chocolate (reserve the other half for the batter); stir until completely smooth. Cover and transfer to the freezer until cold and firm, about 30 minutes.

Step 4

To prepare batter: When the filling has been chilling for 20 minutes, whisk egg, oil, vanilla, salt and the remaining espresso mixture in a medium bowl until very smooth. Return the remaining chocolate mixture to the microwave. Microwave on Medium, stirring every 20 seconds, until just warm again (do not overheat). In two batches, whisk the egg mixture into the warm chocolate until well blended. Sift confectioners' sugar, flour and cocoa over the batter and whisk in just until smoothly incorporated.

Step 5

To assemble cakes: Remove the filling from the freezer. Spoon half the batter into the mini muffin cups, about 1 rounded teaspoon per cup. Spoon 1/2 teaspoon filling onto the center of each (reserve the rest for the sauce). Divide the remaining batter evenly among the muffin cups, about 1 rounded teaspoon per cake. Smooth out the batter to cover the filling.

Step 6

Bake the cakes on the middle rack until the edges look dry and puffed but the centers still look very underdone and puddinglike, 6 to 9 minutes. Let cool on a wire rack until firm, about 2 minutes. Place a cutting board on top of the pan and invert the mini cakes out onto it. If the cakes are stuck to the pan, run a knife around and under them to loosen.

Step 7

To prepare sauce & serve: Thoroughly stir very hot water into the reserved filling, 1 teaspoon at a time, until very smooth and slightly fluid. Serve the warm cakes drizzled with the sauce. 

Makes six servings


  • Serving: Per serving
  • Calories: 244
  • Carbohydrates: 27g
  • Fat: 17g
  • Protein: 3g
  • Dietary Fiber: 2g
  • Saturated Fat: 7g
  • Monounsaturated Fat: 3g
  • Cholesterol: 49mg
  • Potassium: 30mg
  • Sodium: 64mg
  • Exchanges: 2 other carbohydrate, 3 fat
  • Carbohydrate Servings: 2

To see the complete article go to:

The wood chop performed with the RIP Trainer
By:           Jackie Wright

The wood chop performed with the RIP Trainer is an excellent total body, compound exercise.  Every inch of your nose to toes core is addressed and it is an amazing addition to training for any sport which requires a bat, stick, club or racquet.  Perform 1-3 sets of 8-12 repetitions of this exercise, two to three non-consecutive days/week.  *A good way to encourage success is to practice the movement pattern without the RIP Trainer, master it and then add the Rip Trainer into the next progression.  **This exercise may be contraindicated for those with some serious spinal issues.  Discuss this with your trainer first before attempting it that is the case.  *** When perform in the explosive manner suggested, your heart rate will fly!
Wood Chop - RIP Trainer - Affix the RIP trainer with a large carabineer to a low anchor point along the baseboard with one end free (i.e. you must thread the RIP Trainer carabineer through the anchor carabineer and secure it to that carabineer.  Standing facing 90 degrees from the anchor point with the shoulders/hips/knee and toes all facing the same direction, holding the bar with the hand closest to the anchor point palm up and the one furthest palm down, pull the bar up and over as though slapping a lacrosse net as you internally rotate the inside hip and allow that foot to pivot as the hip internally rotates lifting the bar up on a diagonal line from low to high, straight line of pull.  Then, as you bring the bar back down toward the anchor point, allow the outside hip to internally rotate and allow that foot to pivot with the hip.  This is a smooth, fluid movement pattern and the hips MUST move or you may cause serious torsion of the spine!  Then, perform on the opposite side.  *Trains the entire nose to toes core. **Note this should be relatively explosive, yet controlled movement pattern.
***As always, prior to beginning any exercise program, please consult your physician.
Holiday Fitness Success
By Jackie Wright
Weight gain during the holiday season is well documented.  The average person will gain five to seven pounds from Thanksgiving through New Year’s.  So, how about this year instead of gaining weight you maintain or lose weight instead?  Throughout the years, I have had many clients not only maintain their weight during the holidays but some actually decided it was the ideal time to lose weight and succeeded.  The concept is a great one because if you can lose weight this time of year, the rest of the year will be a cinch.
Consequently, a few very effective tips for weight maintenance and loss during this wonderful holiday season are highlighted below. As always, please consult your physician prior to beginning any exercise program.
Holiday Weight Loss and Maintenance Tips
-While it is important to honor, cherish and enjoy the holiday season, rather than thinking of it as a time to indulge, think of it as a time to be fit for the New Year.  Use this time to prepare yourself to begin the year off the way you want to end it up—healthy and fit.
-If you haven’t begun an exercise program, now is the time to do it.  Don’t wait until the New Year.
-Burn as many calories, safely, as you can every day.  Move!
-Exercise regularly!  Avoid missing your exercise program during the holidays.  Exercise is a great stress reducer—mentally and physically so use this time to cope with the stress in a positive, nurturing way through exercise. 
-Walk everywhere you are able to and carry your own packages whenever possible.
-Enjoy winter sports.  Snowshoeing, Nordic/alpine skiing, snowboarding, ice skating, and snowmobiling are all great fun and burn calories.
-If you do not know how to perform any of those sports listed above, then take a lesson.
-Walk prior to and following all holiday meals whenever possible.
-Play active games such as the ones that are featured on Wii game systems while you wait for dinner to be served.
-Choose a fun outdoor activity, such as building a snowman or caroling rather than sitting around watching television.
-If it is too cold to play outdoors, go bowling, play basketball, ice hockey, and indoor soccer or find an indoor pool and go for a swim.
-If you are currently eating a healthy diet as well as a calorie-conscious one—keep it up!  Now is not the time to goof off. 
-Choose one small treat to indulge in during the holidays and enjoy it on the actual holiday rather than daily throughout the holiday season.  
-Send leftovers home with your guests or there are many homeless shelters that may be able to utilize the food, so take it there.  This will keep it out of the house and help you avoid temptation and help someone in need.
-Drink water with every glass of libation.  
-If you are having a pot luck holiday meal, challenge your guests to bring the healthiest dish and give a fun fitness prize for the winner such as a hula hoop or stability ball.
Copyright © 2019, Mountain Life Fitness, LLC All rights reserved.

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PO Box 1669
Granby, CO 80446

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1910 Ten Mile Drive
Granby, CO 80446

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Mountain Life Fitness · 19 Ten Mil Drive · Granby, CO 80446 · USA

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