Memberships

These forms are available online for your convenience. To get started, just print out the forms, complete them, and call for an appointment to meet us at the gym to complete your membership.

Membership Agreement

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Keyless Entry Agreement

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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.

Purchase

The website below is where we purchase some ingredients used in our gym treats. You can also find their products on Amazon. We try to list alternative options that can be purchased at your local grocery store when possible.

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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).

View Conversion Chart

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/ , amazon.com, or use companion grocery baking blend recipe

** purchase at https://store.trimhealthymama.com/ , amazon.com, or use store brand powdered erythritol such as Pyre or Swerve

***This recipe can be found in the Trim Healthy Future cookbook

Breakfast Cheesecake

1 1/2 TBSP unflavored plain 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 (or another brand powdered erythritol such as Pyure or Swerve)
1/4-1/2 c whey protein powder (optional for extra protein)
Optional berries for topping

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 or just a cake pan and slice into portions after it’s set. Top with berries if desired. Place in the fridge to let set for at least 4 hours. Makes 12 servings.

Brownies

https://trimhealthymama.com/ezine-june2019/cry-no-more-brownies/

Chocolate Cake

https://www.theginghamapron.com/the-best-keto-chocolate-cake/

Chocolate Cookies

https://www.trimhealthymedia.com/wp-content/uploads/sites/2/2023/11/28102732/Chocolate-Moisties-S.pdf

Cinnamon Butter Bundt Cake

https://trimhealthymama.com/ezine-homepage-from-serene-pearl-2/cinnamon-butter-bundt-cake/

Cinnamon Roll Bites

For the Dough:

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, amazon.com, or use companion grocery baking blend recipe
** Purchase at trimhealthymama.com, amazon.com, or use store brand erythritol such as Pyre or Swerve

Cowboy Cookies

https://www.mrscriddleskitchen.com/cowboy-cookies/

Sausage Balls

Frozen cauliflower florets (will need 1 cup once it is processed)
1 c THM Baking Blend (purchase on their website, or use almond flour, or companion baking blend recipe)
1 c egg whites
4 1/2 TBSP collagen
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

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.