Workout. Eat. Repeat.

Introducing “Workout. Eat. Repeat” with fitness and food expert, Anke Albert of Anke’s Fit Bakery. Anke is an expert in fitness and food to fuel your body. She’s going to be sharing a workout and recipe with us in this new segment, so get ready to workout, eat, and repeat!

WorkoutEatRepeatWorkout: Squats

Squat. Eat. Repeat. Squats are one of the most effective workouts for a number of reasons. Not only do squats work the largest muscle group, the glutes, the muscles that burn the most calories, they also engage the core, legs, back, and more. Squats are a basic exercise that you never grow out of, they are the fastest way to get from A to B, aka to get fast results. The more muscle you have in your legs, the more calories you burn overall. Start small with light weight or just your body weight and increase as you get stronger.

To squat properly, spread feet wider than hips with feet flat. Remember eyes up, chin up, chest out, butt out. If you can keep this position, you can squat. Inhale as you lower down and exhale to push up, squeezing your glutes and keeping your form. You should be able to do about 8-12 reps before exhausting yourself, so increase your weight accordingly. It’s best to hold the weight on your upper back, right where the tissue is thickest. That way, the weight will not make you lean forward and sacrifice form. If you’re just beginning, get the form down by holding a broomstick or very light barbell, this will force you to keep your chest and butt out.

Front squats, a bit more advanced, are done with the weight by the collarbone and heels elevated, which adds more of a challenge. Split squats (standing lunges) are another great exercise in the squat series that work numerous muscles, one leg at a time. It’s very important to ensure that your form is correct in order to gain benefits and avoid injury. If you’re not sure, ask a trainer at the gym or watch some squat videos online before you start squatting. When you do incorporate squats into your workout, you’ll feel and see the results before you know it!

In order for you to be strong and see results from your workouts, you must fuel your body properly. Here’s an easy seasonal recipe that is packed with protein, carbs, and taste!


Recipe: Fall Turkey & Squash in One:

  • 1.5 lb boneless turkey breast
  • 3.5 lb butternut squash – peeled & cut into 1 inch pieces
  • 1 small onion, diced
  • 1/2 cup fresh cranberries
  • 1 tbsp fresh finely chopped rosemary
  • 1 tbsp oil
  • 1 tbsp maple syrup
  • 1/2 tsp salt

1. Preheat the oven to 375.
2. Season the turkey breast with salt & pepper.
3. Spray a large non stick pan with cooking spray.
4. Brown turkey breast on both sides.
5. In a bowl, mix the squash, onion, cranberries, maple syrup, rosemary, salt & oil.
6. Add the vegetable mix to the pan.
7. Place plan in the oven for approx. 40 min or until done. Makes 4 servings.

One Healthy Breakdown: Enjoy your meal, enjoy your workout, enjoy your results.

Chocolaty Nut Clusters

These chocolate nutty clusters from Anke’s Fit Bakery are gluten and guilt free. Anke’s protein-packed bites are fun for the beach – or to sneak into the movie theater instead of buying processed snacks, just don’t tell them we told you to! 😉



  • 1/2 cup chopped almonds
  • 1 cup chopped walnuts
  • 1/2 cup dry roasted or raw peanuts (unsalted)
  • 1/2 cup chopped cashews
  • 1/2 cup sunflower seeds
  • (or any mixture of nuts you like – 3 cups total)
  • 2/3 cup Sucanat
  • 2 egg whites
  • 1/4 cup unsweetened cocoa powder
  • 1/4 teaspoon sea salt
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon cinnamon

Preheat oven to 315 degrees (convection setting if available). Line two baking sheets with parchment paper & lightly spray with non stick spray.

Place all ingredients (except the nuts) in one bowl and mix with a spoon until well-combined. Add nuts to the mixture and stir until all nuts are covered.

With a teaspoon, drop the nut mixture in clusters on the baking sheets. Place in the oven and bake for about 20 min. Let the clusters cool on the baking sheets and place in a airtight container once cool. Share if you can!


One Healthy Breakdown: these nutty clusters beat movie theater snacks ANY day!

Indulging in Anke of Anke’s Fit Bakery


Within minutes of chatting with Anke of Anke’s Fit Bakery, I could tell this woman not only knows her stuff, but was also going to be someone I just want to know. And, I was right. I could chat with Anke all day! I not only learned a ton about baking, healthy eating, and working out, I was enamored by her wit and humor! Anke is definitely someone I’m glad to know, and I know I’m not the only one around here!

Food that tastes good and is good for you? Baked with love by a personal trainer who practices what she preaches? Who happens to be a fun Hamptons local? Like, like, like, a lot. As an athlete, personal trainer, and people-person, with cooking in her blood, Anke was destined to make life’s deepest pleasures healthy. And that she did.

Anke sells her cookies, muffins, granola, breads, crackers, and energy bars, across Long Island and NYC. Don’t be silly, this is not diet food, Anke told me straight up, her cookies are not going to make us all skinny minnies. A cookie is a cookie is a cookie. (Ah, honesty from the chef, how refreshing!) Anke’s cookies may just be a miracle our bodies need, though. There’s a lot to be said for a personal trainer who started baking to incorporate satisfying, healthy sweets into her client’s diets (and it worked.)

Anke’s baked goods use pure, natural, wholesome ingredients combined by the expert to give your body nutrients while simultaneously satisfying our sweet tooth. Anke explained that the difference between her cookies and the common large-chain packaged cookies we can buy at any grocery store (or gas station for that matter) is simply pure ingredients. Anke’s cookies are made with pure oats or spelt flour, both of which our bodies are familiar with. Our bodies know how to digest these foods, they’re nutritious, high in fiber, and low on the glycemic index. In other words, these healthier ingredients digest slowly in our bodies, aka we get long-term energy and satisfaction that lasts. Those processed sweets have tons and tons of added sugar and salt just to cover the taste of other fake ingredients, which is why most people can never just have one cookie or a few potato chips. Processed food covered in more salt and sugar is addicting.

As Anke says, granola bars should have oats, nuts, and sugar. Read the package of your favorite granola bar, the long list of unfamiliar ingredients is shocking enough to turn you off forever. If not, the feeling in your stomach after eating these foods, your body knows you’re not giving it the good stuff. These processed snacks spike our sugar levels, so we’re wired and then we crash. Wholesome ingredients, on the other hand, give us the long-lasting energy we need for our busy lives. It’s simple, as Anke explained, when using real, nutritious ingredients, you can’t go wrong.

After our meeting, I was more than happy to come home to taste test some of Anke’s Fit Cranberry Almond Oat Cookies and Rosemary & Black Olive Flatbread as I prepped dinner. An hour later, I set a home-cooked meal of salmon, rice, broccoli, and brussel sprouts on the table with the flatbread on the side…the flatbread was the hit of the meal! Afterwards, I had to test out the Chocolate Cake (yum!) and the granola…mmmm the granola! These definitely are not diet foods, I can attest to that! And I can also attest to feeling good about eating good ingredients, knowing you’re feeding your body with nutrients and great taste.

Anke’s go-to ingredient? Spelt flour. While spelt flour has been cultivated for centuries, it’s less common than white and wheat flour because it doesn’t mass-produce like wheat; however, a little bit goes a long way. With slightly less calories and slightly more protein than wheat, spelt flour is as pure as pure can be. Anke said that some of her clients with gluten sensitivities do really well with spelt because it’s far less-processed. Even though spelt actually higher in gluten, our bodies know how to digest it. She uses organic maple syrup (yum!) or sucanat to sweeten, as they’re far less processed than other sugars, and, again, our bodies know how to break them down and maximize the benefits.

The woman doesn’t just know about baked goods, she’s all about weight training, experimenting in the kitchen, and listening to the body. A brilliant Anke quote to wrap up: “the cleaner you eat the more your body will tell you what you need.” Meaning, that the more real food you put into your body, your mindfulness and that mind-body connection will strengthen. Anke’s example was when she went through her vegetarian stage, as lots of women do, thinking they’ll be way healthier and lose tons of weight. She said that every few months or so, she would get this intense, unavoidable craving for a burger. She’d call her friends and say “we ARE going to get burgers tonight, I need one.” She’d eat the burger, loving every bite, satisfy her desire, and the craving for red meat would go away for months. If you feed your body real food, you will become more in-tuned to what you really need. It’s amazing to me that this is true. When your body needs nutrients found in certain foods, your taste buds will crave them.

One Healthy Breakdown: Anke’s Fit Bakery combines her two passions: exercise and baking. The perfect ingredients for a good life…Anke and I have lots in common!