Need to Detox? Try Our 21 Day Meal Plan

The best way to detox your system is to stop eating the chemicals, synthetic hormones, antibiotics and other additives that exist in our food chain.  It’s been said that it takes 21 days to form a new habit, so to help you do this, we’re introducing our 21 Day Reset Meal Plan.

Our Certified Holistic Nutritionist has created a three week detox meal plan to help you flush your body of toxins while providing your system with health promoting vitamins, minerals, antioxidants and more.

This meal plan will take you through three stages of cleansing:

  • Week 1: Lots of fruits and veggies, some animal protein (chicken, fish, turkey, eggs), fiber rich grains
  • Week 2: Lots of fruits and veggies, limited animal protein (fish and eggs), fiber rich grains
  • Week 3: Lots of fruits and veggies, plant based protein (no animal food sources this week), fiber rich grains.

Our meal plans can be customized to work with special dietary needs such as gluten free, anti-inflammatory, diabetic needs and more.

Click here to purchase the 21 Day Reset Meal Plan.

You can contact the nutritionist directly by emailing: @

Ultimate Fitness is a 24 hour gym in Monmouth County, NJ.  We offer personal training and nutritional based meal plans.  We can work with clients all over the country for our healthy meal plans.  Just contact our nutritionist or purchase your 21 Day Reset Meal Plan to begin working with her.

Healthy Crockpot Buffalo Chicken

buffalo chicken snack with celeryPrepare healthy meals while you do your errands.  With the crockpot, healthy eating is more convenient and involves less work.

This recipe for crockpot buffalo chicken combines spicy hot sauce with a cool homemade ranch dressing.  Serve the chicken in lettuce wraps, over a large salad or have as a snack with celery dippers.

Ingredients for buffalo chicken: (serves 4-5)

  • 4 chicken breasts
  • 1 can of chicken stock
  • 1/2 cup hot sauce


Place 4 chicken breasts in crock pot and pour in the chicken broth.  Cook on high for 4 hours.

After 4 hours, remove chicken breasts and place in a bowl.  Shred with fork then pour in 1/2 cup of cooking broth and 1/2 cup of hot sauce.  Mix well.

Ingredients for homemade ranch dressing:

  • 1 cup mayo of choice
  • 1/4 cup milk
  • 1 teaspoon each garlic powder and onion powder
  • 1/4 teaspoon each salt and dill weed (use a heaping 1/4 teaspoon of dill if you love the dill flavor)
  • 1 tablespoon apple cider vinegar
  • 2 teaspoons dried parsley

Combine all ingredients in a bowl and whisk together.

Now Offering Half Hour Express Spin Classes

Short on time but looking for a great workout? Check out our XPS 30 Spin Class- A half hour spin class at Ultimate Fitness in Monmouth County.

Personal trainer and spin coach Bonnie Cioppa will take you through a series of challenging hills, sprints, jumps and more.  Designed to make you sweat in 30 minutes.

In addition to XPS 30, take advantage of our other 1 hour spin programs for days where you have more time to spend in the gym:

Spin: (1 hour)  Get your legs ready to work on the bike as you cycle your way through sprints, jumps, hills, and more.  Fun music and lots of encouragement from Bonnie for a great workout!

Pump & Spin: (1 hour) Break it up a little!  Some cycling on the bike and some arm sculpting dumbbell work will challenge your upper and lower body to an awesome workout.

CycleFit:  (45 mins) Our own unique program that combines short bursts of cardio on spin bikes interrupted by 30 – 60 second long pulse-pounding boot camp stations. Stations run the gamut of burpees, tire flipping, sledge hammer pounds, wall balls, ball slams, jump squats, sprints, battle ropes and more.

Our schedule of spin classes:

  • Spin: Mon/Wed 6pm, Saturday 9am (1 hour)
  • CycleFit: Monday* 9am, Wed 5pm (45 mins) (*9am class is trial for July)
  • Pump & Spin: Tuesday 6:30pm, Friday 8am, Sunday 8am (1 hour)
  • XPS 30: Thursday 7am  (1/2 hour)

To try a spin class with Bonnie- call or text her directly at 908-433-3535 or fill out the contact form below:

Contact Us

CycleFit Debuts at Ultimate Fitness

CycleFit, a hybrid of Spin + Boot Camp has made its debut at Ultimate Fitness.  This high intensity class consists of short bursts of cardio on spin bikes interrupted by 30 – 60 second long pulse-pounding boot camp stations.

Boot camp stations run the gamut of burpees, tire flipping, sledge hammer pounds on the tire, wall balls, ball slams, jump squats, sprints, battle ropes and more.

This is a great endurance workout that will challenge your cardio capabilities to the next level.  Boot camp stations help to break up time on the bike without losing any of the workout challenge people crave.  Another plus of adding the boot camp stations is that it creates the opportunity to also work the upper body and core.

CycleFit classes can be purchased 1 at a time, within a pack of 10 or as a combo membership with our sister Cross Training gym, Ultimate Fit Zone.

To see CycleFit in action, watch the video below.  To learn more about pricing, text Bonnie at 908-433-3535


Spring Gym Special

For the first time, Ultimate Fitness gym in Monmouth County, NJ is offering a spring training special.  Join our 24 hour gym for no money down AND no contract.

We are a locally owned private gym offering 24 hour access to our members, personal training, massage therapy and nutrition counseling.   We have a large cardio deck with plenty of treadmills, AMT machines, ellipticals, stationary bikes, a rowing machine and more.

You can take advantage of one on one or group personal training at our gym.  You may also request a tour of the gym to familiarize yourself with the equipment and how to use it.

Separate from your membership, there are spin classes that take place several times a week that is available to members at a small additional cost.

Give us a call or come see all we have to offer.  Although we are open for our members 24 hours a day, we are only open for guests to come visit the club on select days and times.  Those times are:

  • Monday 4:30p-8pm
  • Tuesday 9am-12:00pm/ 4:30p-8p
  • Wednesday 4:30p-8pm
  • Thursday 9am-12:00pm/ 4:30-8pm
  • Saturday-10am-2pm
  • Sunday 10:30-3pm

Please feel free to call us at 732-531-3586 or stop by during the staffed hours listed above to join our 24 hour gym for no money down and no contract.  This is a limited time offer!

We are located in Monmouth County on the corner of Deal Road and Highway 35 South in Ocean Twp.

Health Benefits of Nutritional Yeast

In the quest for eating clean, one thing I have come to realize is that we can do a better job selecting foods that do more for our body than simply satisfy our taste buds.  Finding nutritional yeast as a seasoning is one such example.

A lot of vegans sprinkle nutritional yeast on pasta, salads, popcorn, chili, etc in place of cheese or salt, but meat eaters alike could benefit from this nutritional food flavoring.  First let’s clear something up- nutritional yeast is not like normal yeast. It can’t make bread rise, it is inactive. You can sprinkle this over almost any food to add a very subtle nutty/cheesy flavor.  Seems odd to describe a taste as both nutty and cheesy, but nutritional yeast falls somewhere in-between, with a hint of saltiness, so that’s the best way to describe it.

Health Benefits of Nutritional Yeast

In addition to cutting hundreds of calories and double digit grams of fat out of your diet when you replace parmesan cheese or butter with nutritional yeast, you’ll also be loading your meal up with TONS of healthy vitamins.

B-Vitamins- Nutritional yeast is packed with B Vitamins, which are essential for energy, stress reduction, anxiety reduction, memory function, aid in cardiovascular health and so much more. 1 tablespoon has 160% of your vitamin B2, 140% B6, 40% B12, 180% B1, 70% B3 and 40% folic acid. That’s huge!

PROTEIN!!! Adding this to your food will add more PROTEIN, and all of us who are eating clean to get lean know how important a diet high in quality protein is.  2 tablespoons has about 7-8 grams of high quality protein!

Fiber: Essential to any diet, especially when eating clean (all that protein can really back you up).  One serving of nutritional yeast provides about 2-3 grams of protein.  That will help keep things moving right along….if you know what I mean.

Folic Acid: You normally hear of pregnant women needing their folic acid, but the rest of us do too. Folic acid is becoming a staple in nutritional medicine for its role in preventing colon cancer, cervical cancer, stroke, osteoporosis, schizophrenia and more.

Nutritional yeast is also gluten free, another added bonus. I sprinkle it over most meals including tuna fish, chili, pasta, chicken, salad and more. It’s such an easy and delicious way to arm your body with natural defenses against disease and sickness.  Many health food stores and even supermarkets now sell nutritional yeast.  Bragg’s Nutritional Yeast is a very popular and well recognized brand. You may even find nutritional yeast for sale in the organic bulk section.



CrossFit Double Unders

If you want to take your cardio workout up another notch or want to turn up the heat on your jump rope workout, try incorporating CrossFit Double Unders into your cardio routine.  The Double Under is just what its name implies; a jump rope movement where you jump once and the rope passes twice under you before you land. Those who are really good at it can do these continuously.

Watch Nikki kill Double Unders during her workout.   This is one of the hardest movements to master. It takes time and a lot of PATIENCE.


Here are some tips on learning and mastering the Double Under:

  • Use a jump rope that comes up to your mid chest (or shoulders, for beginners)
  • keep your midline stabilized, engage your abs and always look forward with your head in the neutral position
  • keep your elbows close to your body
  • maintain a steady jump that’s 2-3 inches off the ground and stay with your rhythm
  •  It’s ALL in the speed of your wrists, not the height of your jump
  • if you’re having trouble with double unders, try this pattern: single under, single under, double under and repeat.




Crossfit Personal Trainers in Monmouth County at Ultimate Fitness Gym

nj personal trainer

Pamela Callahan

Ultimate Fitness gym in NJ is pleased to welcome two new Crossfit personal trainers to our Monmouth County gym.  Pamela Callahan and Scott Spencer are both Level 1 Certified Crossfit personal trainers.

Pam and Scott offer personal training services at Utimate Fitness gym in Monmouth County.

What is Crossfit?

monmouth county personal trainer

Scott Spencer

CrossFit is a strength and conditioning brand that combines weightlifting, sprinting, gymnastics, powerlifting, kettlebell training, plyometrics, rowing, and medicine ball training. CrossFit contends that a healthy, fit person requires proficiency in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy. It defines fitness as increased work capacity across all these domains and says its program achieves this by provoking neurologic and hormonal adaptations across all metabolic pathways.

CrossFit athletes run, row, jump rope, climb rope and carry odd objects. They frequently move large loads quickly over long distances, and use powerlifting and Olympic weightlifting techniques. CrossFit athletes also use dumbbells, gymnastics rings, pull-up bars, kettlebells, and many bodyweight exercises. CrossFit is used in nearly 2,000 gyms worldwide and by many fire departments, law enforcement agencies, and military organizations including the Canadian Forces, and the Royal Danish Life Guards. (source: Wikipedia)

monmouth county personal trainer

Scott Spencer

Personal Trainer in Monmouth County

For more information, call  732-531-3586.

Monmouth County Boot Camp Classes at Joe Palaia Park

This weekend the weather was too nice to sit inside! So the Monmouth County Boot Campers  headed over to Joe Palaia park for some outdoor boot camp fun!

Our boot camp group ran the 2 mile loop while stopping for some fun and intense boot camp drills!  We made use of park benches, grassy areas and pull up stations to work EVERY SINGLE muscle in our body!

We did step-ups on the benches, dips off the benches, lunges through the park, sit-ups on the grassy areas, squats, jump rope, and more!  It was great to be outdoors and enjoy the warm weather and using the park’s existing resources made it a fun and challenging boot camp!

Think it’s too tough for you? YOU ARE WRONG! The boot campers all work at their own pace. It’s not a race. Everyone is there to support one another.

Try a class free…all you have to lose are extra pounds!!!!


About Boot Camp in Monmouth County

The  Boot Camp program at Ultimate Fit Zone incorporates Crossfit style training integrated with Boot Camp drills and conditioning regimens.  If you are overweight and out of shape, this program will help you burn fat, sculpt lean muscle and develop your inner athlete.

If you are a competitive athlete, Ultimate Fit Zone will hone your athletic skills, further develop your strength and agility and test your will power to the maximum level.

Boot Camp is for people of all fitness levels.  You perform the class to your best ability, improving each week as time goes by.  All of the exercises in the class have modifications for those with certain injuries that may prevent them from performing certain movements.

Would You Let Your Kids Eat Frosting For Breakfast?

Believe it or not, some breakfast foods marketed for kids have as much sugar as two tablespoons of cake frosting!  If you’re feeding your kids pop tarts for breakfast (one of the worst offenders), you might as well let them eat cake frosting for breakfast.

To understand how we measure sugar in out diet it’s good to know that 4 grams of sugar is equal to 1 teaspoon of sugar, 8 grams = 2 teaspoons of sugar, etc.  Adults are supposed to get no more than 32 grams (8 teaspoons) of sugar a day, that’s based on a 2,000 calorie.  Kids eat less calories than adults, so their sugar intake should be less.  Preschoolers with a daily caloric intake of 1,200 to 1,400 calories shouldn’t consume any more than 170 calories, or about 4 teaspoons, of added sugar a day. Children ages 4-8 with a daily caloric intake of 1,600 calories should consume no more than 130 calories, or about 3 teaspoons a day. (source)

2 tablespoons of cake frosting has about 24 grams of sugar, 6 teaspoons!  That’s double the recommended sugar intake for some kids.   Some Kellog’s Pop Tarts have 20 grams of sugar (some had more, some had less).  That’s over 5 teaspoons of sugar for your child.  More then the total recommended amount for the entire day!

How Much Sugar Does Your Child Eat A Day?

So just how much sugar are kids getting?  You might be surprised to learn that many of their favorite breakfast cereals are also loaded with sugar, Pop Tarts aren’t the only offender. Consumer Reports conducted a survey of popular children’s cereal and found that 23 of the top 27 cereals marketed to children rated only Good or Fair for nutrition. There is at least as much sugar in a serving of Kellogg’s Honey Smacks and 10 other rated cereals as there is in a glazed doughnut from Dunkin’ Donuts. Two cereals, Kellogg’s Honey Smacks and Post Golden Crisp, are more than 50 percent sugar (by weight) and nine are at least 40 percent sugar. And that’s not the only issue. Although Kellogg’s Rice Krispies has only 4 grams of sugar per serving, it got only a Fair rating, largely because it is higher in sodium and has zero dietary fiber. (source)

Consider the fact that your child may have a glass of juice with breakfast, possibly a Capri Sun Sip for lunch and maybe a glass of soda with dinner. In addition to the 20 grams of sugar consumed at breakfast, they just added another 57 grams of sugar for the day, bringing the grand total to 77 grams of sugar–nearly 20 TEASPOONS OF SUGAR FOR THE DAY!  Could you imagine spoon feeding your child 20 teaspoons of sugar?  You might be.

How to Reduce Sugar Intake in Kids

Be more savvy when shopping, read the labels.  Remember the numbers above – 3 teaspoons of sugar a day for kids, that’s 12 grams.  If the item has more than the daily recommended amount of sugar in just one serving, leave it on the shelf.

Replace sugary drinks with water or fresh brewed ice-tea that you can sweeten naturally with agave, lemon or frozen fruit.  For breakfast, replace sugar laden cereals with ones that offer whole grain benefits.  Sweeten cereal with some fresh fruit or try almond milk or rice milk, both have a sweeter taste then regular milk.

Remember, there is absolutely ZERO health benefit to consuming sugar.  Every time you feed your child you have an opportunity to nourish their mind and body.  Take every opportunity as a chance to improve your child’s life and set them up for the future with healthy eating habits.


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