About Fit Life

PROGRAMS OFFERED @ Fit Life

• Personal Training - one on one guidance from a certified and highly skilled trainer
• Individual Training
• Group or Paired Training
• Nutritional Coaching - learn the FIT Life approach to nutrition. Let our nutritional coaches help you to set up an individualized plan to get you heathy and maintain changes for good!
• Yoga - the answer to all your relaxation and flexibility needs as well as a dynamite strength builder without the use of weights
• GTS and Kettlebell Classes - a great way to energize your day and exercise the most important muscles in your body

------------------------------------------------------------------------------------------------------------

MEET OUR TEAM

Gordon Schrader- Owner of Fit Life Training and Head Personal Trainer

Danny Wall- Head Personal Trainer

Sally Cox- Personal Trainer and Head Yoga Instructor

Harold Reisigner- Personal Trainer

Paul Terry- Personal Trainer

Jaime Gesl- Nutrition Specialist and Personal Trainer

More info to follow!

Call us today at (301) 934-4000

Losing 10 Pounds Tip #4- Track your calories

To really lose those 10 pounds (or more if you need to) you have to drink the water, eat the small meals, and TRACK YOUR CALORIES!

Tracking your calories can be difficult, but only at first. There are many ways to do this. The paper and pencil method, writing down everything you eat to the last teaspoon, or my favorite method using an online tracking ap. There are so many out there right now such as My Fitness Pal, or Lose it. These programs help to calculate how many grams of protein, fats, carbs you’re eating as well as help to track your sugar intake and your fiber intake.

Fiber and Sugar are the two hidden dangers that a lot of people forget to pay attention to and they can be diet sabotagers. If you don't eat enough fiber, you won’t go to the bathroom regularly, soooooo important. Also, fiber helps us to stay fuller, longer, so we don't over eat.

Sugar is also one of those danger foods that quickly add up and add chub to our waistline. You should really only have about 25 grams of sugar a day, so using an online tracking system can help you with this.

Back to tracking calories......I would say try it for a week and see how you do. You might be overeating like crazy and not realizing it, or, you might not be eating enough. Once you start really tracking your calories, you start to understand things like: portion control, how much you really need to eat, how many calories are in foods and then you might not have to record things as much.

Try it for two weeks and I guarantee you lose some weight!

HEALTHIER “Veg" Enchiladas for Meatless Monday

Recipe: Healthier “Veg” Enchiladas

Serves 4

What You'll Need:

4 1/2 cups mixed vegetables such as diced zucchini, crimini mushrooms, peppers, onions, Brussels sprouts (any veggies you have would work)
2 garlic cloves, minced
1 1/2 teaspoons homemade mexican mix (1 teaspoon chili powder + 1/4 teaspoon paprika + ¼ cumin)
2 teaspoons soy sauce
1/2 cup part skim cheddar cheese
1 cup brown rice, cooked (optional)
1 14-oz can black beans (double if not using rice)
1 1/2 cups salsa verde or regular homemade salsa
4 whole-wheat tortillas or corn tortillas
Salt and pepper to taste

What to Do:

1.      In a large pan over medium heat, sauté veggies until they begin to soften. 

2.      Add garlic, Mexican spice mix, and salt and pepper to taste. Stir to combine.

3.      Drain and rinse the beans. Add them to the pan.

4.      Cook 15 to 20 minutes over medium-low heat to allow flavors to meld and veggies to soften. Meanwhile, preheat oven to 375 F. 

5.      Now it's time to assemble: Fill each tortilla with a tablespoon of salsa verde, veggies, cheese, rice, and beans. 

6.      Wrap and roll up each tortilla and place them in a baking dish, seam-side down. Top each with more salsa verde and cheese.

7.      Cover with foil and bake for 25 minutes. Remove foil and bake for an additional five minutes. 

8.      Remove from oven and serve. Could add guacamole and salsa on top as well.

Lower your cholesterol with this easy, healthy, Chocolate Peanut Butter Oatmeal Recipe

Do you need to lower your cholesterol or just need a new breakfast idea?

Oatmeal is great for a heart healthy breakfast. It’s full of whole grains and soluble fiber which gets our system ready for the day and help to keep us more full for longer. Its also a great cholesterol aid and has been proven to lower LDL (bad) and raise HDL (good).

This is a recipe for ONE serving so if you want to make some for your family or to have another day, just double or triple the recipe for how many servings you want.

Healthy CHOCOLATE PEANUT BUTTER OATMEAL

*2 Tbsp. PB2
*1/3 cup rolled oats
*1/3 cup Unsweetened Chocolate Almond Breeze or Chocolate Soy Milk
*1/3 cup water
*sweetener of choice- I prefer Stevia or Truvia or could use 1 Tsp. of agave
*1 Tbsp. of flax (optional)
*1 tsp. of chopped walnuts (optional)

Directions: 

Combine all ingredients together. Microwave for 2 minutes. Stir, then put back in for 30 seconds.

This could be made overnight and put into the fridge for a quick breakfast in the morning.

Notes: 

Nutritional Facts:

220 calories 7 grams of fat

*If you add walnuts or agave the numbers will change slightly

17 Post Workout Snacks that help increase lean muscle

Post-Workout Snacks

Need a snack that won’t ruin all the hard work you just put in. First, make sure you drink plenty of water (remember you need about half your body weight throughout the day). Your post-workout meal is going to give your body the nutrients it needs to recover and refuel after your workout. Aim to get carbs and protein within 60 minutes of your workout, when your metabolic state is primed for recovery and repair – this will help you replenish your glycogen stores (fuel) and increase protein synthesis (lean muscle).

So true................

This makes me laugh every time I see it. It might not be appropriate, but sometimes people need a reality check..........

Black Bean Brownies

Having a sweets craving? Try these protein packed, healthy treats to satify that craving. Black Bean Brownies  Ingredients: 15 ounces black beans, drained and rinsed 2 whole bananas 1/3 cup agave nectar ¼ cup unsweetened cocoa 1 tbsp. cinnamon 1 tsp. vanilla 1/3 cup oats ·            ·              Instructions Preheat oven to 350 F. Grease an 8x8" pan and set aside. Combine all ingredients, except ½ the oats, in a food processor or blender and blend until smooth, scrapping sides as needed. Stir in the rest of the oats and pour batter into the pan. Bake approximately 30 minutes or until a toothpick inserted in the center comes out clean. Allow to cool before slicing. Chef's Note: if you find these brownies are too soft or too fudge-y, add another 1/4 cup oats or flour. Serving Size: 1 Brownie. Makes 9 Servings Per Serving: Calories 112 Fat 0.9g

How to Finally Make Your Workout Happen

So you keep saying your going to start exercising today, but that day gets put off to tomorrow, then the next day. Then you decide you've just messed up the whole week so your going to start on Monday. Then Monday comes and the excuses start. Well here are two tips to get you ready to finally take control of your workout. 1.  Go shopping 2.      Lay out your workout clothes at night before you go to bed This month I want you to go shopping! Get a new workout outfit and wear it when you exercise. There is just something about the way you feel in a great workout outfit instead of a pair of old sweatpants or a shirt you still have from high-school. If you aren’t’ ready to wear the “yoga” pants or that tighter shirt, make this a goal for yourself. When you lose X amount of weight, you will treat yourself to new workout gear. It doesn’t have to be expensive either, I buy my workout clothes at either Target or JC Penney and they are just as nice.  It just makes you feel good when you look good. Second, lay out your workout clothes right before you go to bed. Get them all ready so when you crawl out of bed, the clothes are staring you in the face. You can be even more prepared and wear them to sleep so you have to exercise when you wake up. But, it’s also important to get a good night’s rest so laying them out might be just enough. If you are a night time exerciser, then have your workout clothes laid out before you leave for work. This way when you get home from work, your workout gear will be ready for you to put right on instead of throwing on your after work, comfy, lazy clothes.

Losing 10 Pounds- Tip #3

In order to lose weight you not only have to cut out bad fats, but you have to add in good fats.....and enough of them. 

Avocados are a great source of Monounsaturated Fat, which is the good stuff.

In a recent article I read, people who tend to eat avocados are known to be healthier overall. Now this is probably not because they are eating avocados, but because they know the difference between good foods (or fats) and bad foods. Avocados are loaded with fiber, vitamins (A, E, and B6), and have Monounsaturated fat (this is the good fat which helps improve cholesterol which helps with heart disease).

To make sure you’re getting a good avocado, you should be able to squeeze it lightly, but the avocado should still be somewhat firm. An appropriate serving size is ½ of an avocado so don’t overdo it. You can have too much fat. If you’re only using half, the best way to keep the rest from browning is either keep it with the pit, or put some lemon juice on it before you put it in the fridge.

Here are some of the many ways to use an avocado:

*  Mix it with eggs (Omelets)

*  Put it on a sandwich instead of mayo (Avocado BLT)

*  Mix into a salsa, put onto a taco or bean burrito

*  Put it on top of a salad as a dressing

*  Bring it to a party as a dip (see the recipes below)

*  Stir into a soup (Broccoli and Avocado soup)

*  Avocado Ice Pops (Yep, even a dessert).

Healthy After School Snacks

Need ideas on what to feed your kids when they are "starving" afterschool? Here are some of my favorite healthy but filling snacks that will hopefully help them make it through until dinner time.

Why You Need a Personal Trainer

Have you been thinking about workout out with a Personal Trainer? Well with spring starting tomorrow, there is no better time then now to try it out.

Check out this article from K. Munoz as to why a personal trainer is probably right for you! (Especially a Fit Life Trainer)

Should I Be Working Out with a Personal Trainer?

Posted by Kissairis Munoz

For many, the trickiest part of establishing a fitness routine is getting started. Sticking to it is a whole different story. But working with a trainer can help keep commitment levels high— studies suggest people who work with trainers are more likely to stick to an exercise routine than those who work out on their own [1]. In one study, college students who enlisted the help of a professional maintained or even intensified their exercise behavior over the semester, while those sweating it out on their own hit the gym less [1].

Working with a professional during exercise has other perks as well. Studies suggest getting some one-on-one supervision during a workout can lead to better results than doing the exact same circuit solo [3]. Plus, after working with a trainer, people are more likely to select heavier weights and more intense workouts on their own than those who’ve been going at it alone the whole time [4].

Looking for a longer commitment? Try enlisting a few friends— trainers (especially at Fit Life) will often cut a deal for group training sessions. 

Call Fit Life today at (301) 609-8080

Need a quick way to burn 300 calories in 15 minutes? Have you tried the kettlebell workout yet?

The kettlebell is one of the greatest ways to incorporate both strength and cardio into your workout. Since you're double timing your efforts, you can burn up to 600 calories in one 30 minute workout.

Here is a great 15 minute kettlebell workout. If you really want to feel the burn, do it twice for a great workout and your done for the day!

Warm up:

Do jumping jacks, jog in place, and butt kicks for 30 seconds each and repeat.

-------------------------------------------

Workout:

Complete each exercise for 45 seconds + complete the warm up for a 15 minute workout. If you want to really challenge yourself, do the whole thing twice!

Russian Twists

Double Arm Swings

Squat Halos

Alt Single Arm Swings

Single Leg Deadlift Row Right Arm

Single Leg Deadlift Row Left Arm

Wacky Jax

Double Arm Swings

Punch Swings Right Arm

Punch Swings Left Arm

Squat Thrust Cleans

Squating High Pulls

Alt. Single Arm Swings

Alt. Lateral Lunge with bicept curl

Side plank row

For a descriptoin of any of these exercise see a Fit Life Trainer today!

301-609-8080

Healthy Banana (Zucchini) Blueberry Flax Bread (or muffins)

I always buy a ton of banana's and end up having a few that turn pretty brown before I can use them. I love to freeze them and put them into smoothies when they get this way. They are so much more sweeter and add that "creaminess" to my smoothie.

I also love to make muffins, breads, or snacks to throw into my toddlers lunch. This makes packing his lunch so much easier. He is not a big sandwich lover, so having a healthy alternative around always makes my life easier.

Here is one of my families favorite muffins.

Healthy Banana (Zucchini) Blueberry Flax Bread (or muffins)

2 cups whole wheat flour
1 teaspoon baking soda
½ teaspoon salt
1 tablespoon flax ground (optional)
3 riped bananas mashed
½ zucchini grated or finely chopped
½ cup applesauce
½ cup non fat plain greek yogurt
1 teaspoon vanilla
1 egg
1 egg white
1/3 cup honey (or other sweetener)
1 cup of blueberries (frozen or fresh)

Instructions
Preheat oven to 375. Lightly grease 12-cup muffin tin with cooking spray. Set aside. If your making bread, grease a loaf pan.

In a large bowl, beat together all the wet ingredients (not the blueberries). In a separate bowl mix all dry ingredients. Pour the dry mixture into the wet mixture and mix until just combined.
Toss the blueberries in and then very gently fold them into the muffin batter. Divide the batter evenly among the 12 muffin cups. Bake for 20-22 mins or until a toothpick inserted in the center comes out clean. Let the muffins cool in the pan for about 5 mins, then turn out onto a wire rack to cool completely. Baking time will be 50-55 minutes if making in a loaf pan.

St. Patrick's Day Breakfast

Stuck inside on this crazy March snowday? Need a healthy breakfast, but fun for the kids (or fun for you)?

Try this easy recipe for "Green" Patty Pancakes. This is a simple recipe for everyday pancakes, just omit the spinach if you don't want they green all the time.

"Green" Patty Pancakes

Ingredients:
2 cups whole wheat or white whole wheat flour
4 1/2 tsp baking powder
1/2 tsp salt
2 tsp cinnamon
2 tsp sugar
1 large egg
1 large egg white
2 cups + 2 tbsp milk of choice
1 cup loosely packed spinach
2 tsp vanilla
1/3 cup sugar free applesauce
1 overripe banana mashed
cooking spray

Directions:

Mix all dry ingredients in a bowl. Set aside
Add milk and spinach to a blender and blend until milk is green and spinach is pureed.
Mash banana in a separate bowl and then add the rest of the wet ingredients (including milk mixture) to the mixing bowl and mix well. Add dry ingredients and mix with a spoon until there are no more dry spots; don't over-mix.

Pour onto a pan or hot griddle and once you see bubbles, flip.

Losing 10 Pounds- Tip #2

So hopefully you have the water tip down. Half of your body weight. If not, you can't move on to tip #2. So for your second secret to losing those 10 pounds you get to eat more. YES! Eat more! In order to keep your metabolism rolling all day, you need to eat more frequently. We suggest you eat 5 small meals a day. Therefore, eat about every 3-4 hours. Now keep in mind, these should be portioned controlled. Do not eat 5 large meals, you will gain weight instead of losing it. Instead eat smaller meals, including a good protein, carbohydrate, and fat with each meal. Now the trick is once you get to meal #4 and 5, try eliminating the heavy carbohydrates like grains or pastas. Instead stick to a healthy protein and good carbohydrate (vegetable). This will help you to lose weight and not have a heavy carb sitting in your belly at night or while you sleep. Now, with these 5 meals, they should be primary whole foods (not packaged crap like chips or sugary granola bars. Think 5 ingredients or less and the less the better. If you can get tip #1 and #2 down, you are on a roll!

How to Lose 10 Pounds- Tip #1

Losing weight can be a lifelong battle. After working with many of my clients, I have figured out the best tips to help them lose those last 10 pounds that most of them struggle with. I will be posting my tips over the next few weeks to help you get ready for the summer. Remember if you lose weight the right way, it will come off SLOWLY. BUT...this is the best way to keep it off FOREVER so don't get discouraged. It does work!!!!! Tip #1 Drink 1/2 of your body weight in water every day. This doesn't include coffee, soda, tea, this is JUST WATER. Start in the morning when you first wake up and drink a glass of water. This helps to flush out toxins we have ingested over night of the previous day. It also helps to get your metabolism started and you actually burn some calories!!! You will find that if you are not used to drinking water, you will be peeing all day long, but this should only last 5 days. Then your body gets used to it. You can not lose weight and keep it off unless you do this, so start here! Make this your goal for the week! Go out and get a large water bottle and fill it up daily!

Snowy Day Snack- Spicy Chickpeas

Are you stuck inside during this miserable March snowstorm and afraid you will sabotage your diet with eating everything in your house? Well make some of these healthy, protein packed chickpeas. Kids stuck inside too? You can also make chickpeas for the kids.....see below! Drain and rinse 1 can of chickpeas and add to a bowl. Add 1 tablespoon of olive oil, ½ teaspoon of salt, and ½ teaspoon of cayenne pepper and toss to coat. Arrange in a single layer on a foil-lined baking sheet and bake for about 15 minutes at 450 degrees. Take them out and shake ‘em around before returning to the oven for another 15 minutes, or until the chickpeas are brown and crunchy. Just half a cup of these provides six grams of fiber and six grams of protein. For the kiddos......take the chickpeas and spray with vegetable cooking spray. Then sprinkle with 1/2 teaspoon of cinnamon and 1/2 teaspoon of sugar. So good!