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See Amenities tab for membership fees. We have these forms pre-printed at the gym for your convenience. To get started, just call for an appointment to meet us at the gym and complete your membership.
Gluten-Free, Sugar-Free Recipes
All recipes that we bring samples of to the gym are from the Trim Healthy Mama eating plan. We have found this to be a well-balanced, sustainable plan that can truly be enjoyed for the long haul.
You can read about the plan here; the books are also available at our local library (which includes a multitude of a variety of recipes). We do not receive any compensation for passing this information along; we’re simply trying to share knowledge that has been helpful to us.
Baking Blend Substitute
This is an alternative Baking Blend recipe (which you will see listed in most of our recipes) if you would prefer not to order it. All items can be purchased at the grocery store.
- 3 c coconut flour
- 2 cups oat fiber (not ground oats)
- 1 c collagen or plain whey protein powder
- 1 ½ c golden flax meal
- 1 ½ tsp xantham gum
Combine all ingredients in a container and shake thoroughly to mix (or mix in a bowl and transfer to an airtight container for storage). Store at room temperature. Use ¾ c for every 1 c of THM baking blend.
You may also use a store brand of powdered erythritol such as Pyure or Swerve in place of Gentle Sweet in any recipe (conversion chart link below).
Any recipe we were able to provide a link for, we have done so for your convenience. Otherwise, the complete recipe is provided.
Banana Chocolate Chip Muffins
2 ripe bananas
2 eggs
1 c plain yogurt
2 tsp baking soda
1/2 tsp salt
1/2 tsp vanilla extract
1/2–3/4 c THM Gentle Sweet **
1 c THM Baking Blend *
1/2 c stevia-sweetened or 85% dark chocolate chips
Smash bananas with a fork in a mixing bowl. Add remaining ingredients and mix well. Pour batter into greased muffin tin and bake at 375 for 18-20 minutes.
* purchase at https://store.trimhealthymama.com/ or use companion grocery baking blend recipe
** purchase at https://store.trimhealthymama.com/ or use store brand powdered erythritol
***This recipe can be found in the Trim Healthy Future cookbook
Blueberry Coconut Muffins
Breakfast Cheesecake
Breakfast Cheesecake
- 1 1/2 TBSP unflavored gelatin
- 1/4 c cool water
- 1/4 c boiling water
- 1 1/2 packages (12oz) cream cheese
- 1 1/2 c plain Greek yogurt
- 2 TBSP lemon juice
- 1/3 c THM Gentle Sweet **
- 1/4-1/2 c whey protein powder (optional for extra protein)
- Optional berries for topping
** purchase at https://store.trimhealthymama.com/ or use a store brand powdered erythritol
Put the gelatin in a mug, pour the cool water over, and stir until dissolved. Add the boiling water and stir. Pour this into a blender. Add the cream cheese, yogurt, lemon juice, and sweetener. Blend well. If using protein powder, add it and blend for just 10 more seconds. Pour into muffin tins and top with berries if desired. Place in the fridge to let set for at least 4 hours. Makes 12 servings.
This recipe can be found in the Tim Healthy Table cookbook
Brownies
Chocolate Cake
Chocolate Caramel Cheesecake
Chocolate Caramel Cheesecake
Crust:
2 c almond flour
1/3 c butter
2 TBSP THM Gentle Sweet **
Cheesecake:
5 blocks cream cheese
1/2 c sour cream
4 eggs
2 tsp vanilla extract
1/2 – 2/3 c THM Gentle Sweet **
Chocolate Topping:
1/2 c stevia sweetened or 85% dark chocolate
heavy cream, or nut milk for a lighter topping
Caramel Sauce:
3 TBSP salted butter
1/2 c heavy cream
2 tsp THM Gentle Sweet **
Preheat oven to 325. Make the crust. Melt butter and sweetener in a saucepan. Remove from heat and mix in almond flour. Press into a 9×13 baking dish and bake for 12-15 minutes. Set aside to cool.
Mix all cheesecake ingredients except for eggs until well combined. Slowly add eggs and mix until just combined. Pour into prepared crust and bake for 30 minutes. Reduce oven to 250 and continue cooking for 50 minutes.
Add caramel ingredients to a saucepan and stir over medium heat until reduced. Drizzle over cheesecake. Add chocolate into same saucepan to melt. Stir in milk until a sauce forms, and drizzle over everything.
** purchase at https://store.trimhealthymama.com/ or use store brand powdered erythritol
Chocolate Cookies
Cinnamon Butter Bundt Cake
Cinnamon Butter Bundt Cake
https://trimhealthymama.com/ezine-homepage-from-serene-pearl-2/cinnamon-butter-bundt-cake/
Cinnamon Roll Bites
Cinnamon Roll Bites
For the Dough:
- 2 large eggs
- 2/3 c egg whites
- 2/3 c unsweetened almond milk
- 1/4 cup THM Gentle Sweet *
- 1 1/2 c THM Baking Blend **
- 2 tsp baking powder
- 1/2 tsp baking soda
For the Cinnamon Swirl:
- 1/4 c THM Gentle Sweet **
- 2 TBSP ground cinnamon
- 4 TBSP butter, melted
- 1 TBSP molasses (optional)
For the Frosting:
- 4 TBSP butter
- 6 TBSP cream cheese
- 5 TBSP THM Gentle Sweet **
- 1 tsp vanilla extract
Mix together dough ingredients and pour into a greased cake or cupcake pan. Mix swirl ingredients and pour on top of the dough. Bake at 400 F for 12-15 minutes. Cream together frosting ingredients and spread on top once your cinnamon goodness has cooled. Makes 24 servings.
* Purchase at trimhealthymama.com or use companion grocery baking blend recipe
** Purchase at trimhealthymama.com or use store brand powdered erythritol
Cookie Dough Protein Bites
Cowboy Cookies
Cowboy Cookies
Peanut Butter Cheesecake
Pineapple Coconut Drink
(makes 4 servings)
4 cups unsweetened vanilla almond milk
1 TBSP MCT oil (liquid coconut oil)
2 TBSP Collogen Powder
2 TBSP Whey Protein Powder
3 TBSP Baobab Powder
3 TBSP Truvia Sweetener
½ tsp mineral salt
2 tsp coconut extract
2 tsp pineapple extract
2 cups water
Mix well and serve over ice
Sausage Balls
Sausage Balls
- Frozen cauliflower florets (will need 1 cup once processed)
- 1 c THM Baking Blend *
- 1 c egg whites
- 4 1/2 TBSP collagen powder
- 2 tsp baking powder
- 2 TBSP whole husk psyllium flakes
- 1 TBSP onion powder
- 1 tsp garlic powder
- 1/2 tsp salt
- 6 TBS melted butter
- 1 tsp red pepper flakes
- 1 c shredded cheddar cheese (or your favorite cheese)
- 1lb ground sausage
* purchase at https://store.trimhealthymama.com/ or use companion grocery baking blend recipe
Preheat oven to 350. Spray baking sheet with coconut cooking oil. Put the cauliflower in a blender or food processor and pulse and blend until it is completely broken down. Add all other ingredients except sausage and cheese and mix well. Transfer dough into a bowl and stir in the cheese and sausage. Form into balls and place on greased baking sheet. Bake for 35 minutes, or until golden and crispy.
Strawberry Muffins
Strawberry Muffins
3 eggs
1/2 c egg whites
1/2 c + 2 TBSP unsweetened nut or regular milk
4 TBSP butter or coconut oil, melted
2 tsp vanilla extract
1 ½ tsp baking powder
1/2 tsp baking soda
1 ½ c THM Baking Blend *
1/2 c THM Gentle Sweet **
1 ½ c fresh or frozen strawberries (or your favorite fruit), chopped
Frosting
2 TBSP butter
3 TBSP cream cheese
2 TBSP unsweetened nut or regular milk
1/2 tsp vanilla extract
2 TBSP THM Gentle Sweet **
Mix together all muffin ingredients except for the fruit. Allow the batter to sit and thicken for 2-3 minutes, then gently fold in the fruit. Transfer the dough into a greased muffin pan and bake at 375 degrees for 20-25 minutes.
Combine all frosting ingredients and drizzle over your muffins once they have cooled.
* purchase at https://store.trimhealthymama.com/ or use companion grocery baking blend recipe
** purchase at https://store.trimhealthymama.com/ or use store brand powdered erythritol