Seriously dropping those last 10 pounds!

Are you on a mission to lose weight and stuck in a plateau? Do you have those last 10 pounds to lose and they don’t seem to budge. Losing weight is hard in the first place, but those last few pounds take serious work. If you’re really motivated, working hard nutritionally and physically, and still not losing weight you may be missing something. 

Here are some important things to keep track of when losing weight, but especially important when try to dump those last few pounds.

If you try these things for one week, you are guaranteed to see results!

If you need some help, consider signing up for our FIT24 plan. It’s a serious weight loss program that is all about results. Check out the tab above for more info or email us at fitlifetraininglaplata@gmail.com.

MEAL PLANNER- Get yourself organized!

Now that school is starting and the fall is beginning its time to get yourself organized. Even if you don’t have kids that are going back to school, the fall is the perfect time to get yourself back on track. The summer is full of travel and parties and sometimes this causes us to fall off our normal “healthy” eating schedules.

Well, the best way to eat healthy and lose weight, if that is your goal, is to buy the GOOD FOR YOU food. You can’t eat well if you have a house full of junk, therefore you have to hit up the farmers markets and produce stands and get those nutrient packed foods in your house.

Another common problem is you buy the fruits and veggies, but they sit in the fridge and rot so you throw them out along with your $$. Simple solution. Plan your meals! If you create a weekly meal plan and account for everything you buy, you’re more likely to use it.

I always make a weekly meal plan and then plan my grocery list based on this. I plan everything down to snacks, breakfasts, lunches, and dinners so I know exactly what veggies and fruits I need and so they all get used. Here is a great meal planner that I use to help my clients and myself.
MEAL PLANNER

It’s also really important to remember to not only focus on our kids and what they need, but to focus on ourselves. Buy fruits and veggies for you too! This is one of the topics we will cover in our FIT24 program which starts September 15^th. This program will help you plan out meals so you know what to do with all the produce you buy! Check out the FIT24 tab for more info.

HAPPY BACK TO SCHOOL!

5 DAYS of DINNERS for ONE!

I hear all time how hard it is to cook for one person and how hard it is to eat healthy when you’re home alone. Most of us, when eating alone, eat cereal or popcorn for dinner, then realize were still hungry so we eat more, then again eat more and end up eating more than a real dinner.

Well I think it’s important to eat healthy, even if you’re eating healthy alone! I came up with 5 days of dinners that are easy and delicious. I also think these will become regulars on your grocery shopping list, they are on mine!

5 Days of Dinners for One

Springtime Stir-Fry.  Combine 5 asparagus spears (quartered lengthwise), ½ cup snow peas, ½ cup broccoli florets, and ¼ cup fava beans (shelled) in a pan coated with cooking spray, and heat over medium-high heat. Cook for 4 minutes. For your sauce use, heat 2 tbsp. coconut oil or canola oil with ½ tsp. grated ginger and 1 scallion (chopped), and toss with cooking veggies. Cook for an additional 3 minutes or until veggies are softened but still crisp inside. Serve over quinoa or if you’re watching carbs, sauté up some cabbage and serve over that.

Protein-Packed Lettuce Wraps Start with a composed salad, such as egg salad, chicken salad, or tuna salad. Use Greek Yogurt as a substitute for the mayo if your making your own.   Spoon into soft lettuce  (like Bibb or butter) and serve. If you prefer more crunch, try endive, Romaine, or Napa cabbage leaves instead.

Chicken Wraps  Whole-grain tortillas turn any standard sandwich into a meal worth remembering. Combined with rotisserie chicken or the ready-to-eat grilled chicken strips found in the refrigerated section, these fiber-filled wraps make quick work of dinner. Start with (you guessed it!) veggies: carrot strips, cucumber slices, lettuce leaves, chopped tomatoes or pepper strips. Pile on the lean protein and finish it with a tasty condiment to add flavor and moisture. Go beyond mustard and mayo with hummus, Greek yogurt dressing, or salsa.  Another option : No-cook fajitas. The chicken is the only ingredient that requires cooking; if you use ready-made meat, you can just assemble and eat.

Loaded Sweet Potato.  Prick 1 sweet potato with a fork 4 to 5 times. Microwave on a paper towel or a microwave-safe plate for 4 to 5 minutes. Split open lengthwise and top with 2 tbsp. nonfat Greek yogurt, 1 tsp. honey, 2 tbsp. drained and rinsed black beans, and a pinch of paprika.

BBQ CHICKEN COBB SALAD Yield2 servings- Use the second serving as your lunch for tomorrow! INGREDIENTS ·         4 slices turkey bacon, diced ·         2 boneless, skinless thin-sliced chicken breasts (4 oz. each) ·         Kosher salt and freshly ground black pepper, to taste ·         3 tablespoons BBQ sauce, or more, to taste ·         2 large eggs boiled and chopped ·         5 cups chopped romaine lettuce ·         2 Roma tomatoes, diced ·         1 avocado, halved, seeded, peeled and diced ·         1 cup canned corn kernels, drained ·         1 cup canned black beans, drained and rinsed (You could use your own ranch dressing or make your own) FOR THE BUTTERMILK RANCH DRESSING ·         1/4 cup buttermilk ·         1/4 cup plain Greek yogurt ·         1/4 cup sour cream ·         1/2 teaspoon dried dill ·         1/2 teaspoon dried parsley ·         1/4 teaspoon garlic powder ·         Kosher salt and freshly ground black pepper, to taste

Southwestern Stuffed Bell Peppers YIELD: Makes 2 servings (1 pepper half a serving) INGREDIENTS: 1 bell peppers, any color 1/4 cup instant brown rice 1/2 cup chunky-style mild salsa 1/4 cup canned black beans, rinsed and drained (optional) 1/4 cup frozen corn 1/4 teaspoon chili powder 1/8 teaspoon cumin 1/8 teaspoon salt 1/8 teaspoon pepper 2 slices sharp cheddar cheese (can omit) 1 Tbsp. chopped fresh cilantro (sprinkle over top) DIRECTIONS: Cut peppers in half; remove seeds. Place in a shallow baking dish, cut-side down. Bake in preheated 425°F oven 15 minutes or until skins begin to bubble and peppers are just tender. Boil 3/4 cups water in a medium-sized saucepan. Stir in rice; return to boil. Reduce heat to low; cover and simmer 5 minutes. Stir in salsa, beans and corn, and mix lightly. Add chili powder, cumin, salt and pepper. Fill baked peppers with rice mixture; cover with foil. Bake in preheated 400°F oven for 15 minutes. Uncover and top with cheese slices. Continue baking 5 minutes or until cheese is melted. Article written and adapted by Jaime Gesl

FIT 24- LOSE up to 24 POUNDS IN 3 MONTHS

Are you ready to get healthy, finally? Are you ready to lose weight and feel good about yourself? Have you had it with fad diets that cost a lot and don't work?

FIT 24 is a 3 month group weight loss program that teaches you how to eat food to live instead of living to eat food. Our program allows you to set and REACH obtainable goals that you will incorporate as a LIFESTYLE change instead of a short term fad.

The Program will include all of the following:

*Admittance to weekly class sessions each month for three months which include:

*Discussion of your progress

*Weekly recommendations for nutrition 

and fitness

*Assistance with weekly goals setting

*Weekly text messages or emails to remind you of your goals and to help with accountability

*Sample workouts to do in the gym

*A weeks meal plan to get you off on the right foot

*A variety of handouts, recipes, and other materials.

FIT 24 begins SEPTEMBER 15^th  so sign up now with a Fit Life Trainer! Enrollment is limited!

The cost of the 3 month program is $109 a month, and if you enroll with a friend, your cost goes down to $99 a month.

Meetings will be held every week and you get your choice of meeting either Monday morning at 9:30 am or Monday Evening at 5:30 pm. Each meeting lasts approximately 1 hour. Schedules will be given out at our first meeting.

Please arrive on time as we will start without you!

For more information, call Jaime @ 443-865-3397 or email us at fitlifetraininglaplata@gmail.com.

If your ready to sign up, use our secure PAYPAL link on the top right side of the website. If your signing up alone, the cost is $109, but if your signing up with a buddy, please select the $99 option.

FIT 24

LOSE up to 24 POUNDS in 3 MONTHS!

Starts Septmeber 15th! More info to follow!!!

What do I eat for breakfast?

This is such a popular question and also one of the biggest reasons people DO NOT lose weight. When I sit down with people who are trying to lose weight, one of the first things I ask is, “What do you eat for breakfast?” and the most popular answer I get is, I don’t.

I am starving when I wake up so I cannot personally fathom the idea of not eating, but I also understand all of you who have every reason in the world………………I don’t have time…………….I’m not hungry……………..I have to run out the door……………..I want to lose weight so if I skip it, it’s less calories I eat during the day.

All these reasons are making you gain weight actually. If you don’t eat breakfast, your metabolism doesn’t get revved up like it should, so you don’t start burning calories right away and then you most likely tend to over eat the rest of the day.

Breakfast can be simple, eggs and whole grain toast, hardboiled egg and a banana, Greek Yogurt with fruit, whatever……but you need to eat it in order to lose weight and stay healthy.

So, to answer the question, what do I eat for breakfast……..Oatmeal. And I eat it almost every day and not the pre-packaged, sugar filled kind, but good old fashioned oatmeal that literally takes 3 minutes on the stove or in the microwave. I love oatmeal, it fills me up, and I think it has helped me to lose unwanted weight in the past. Plus, being in the health and fitness industry, I love to recommend this to clients because it helps to actually lower bad cholesterol levels if eaten on a regular basis.

So give oatmeal a try. Here is a great link to some easy recipes to make your own quick oats if you need a speedy breakfast in the morning!

http://www.superhealthykids.com/blog-posts/homemade-instant-oatmeal-packets.php

DASMA YOGA STUDIO

We are excited to be opening DASMA YOGA STUDIO located at Longevity Studios, 6610 Crain Highway in La Plata.. The studio is open to both gym members and the public so if you're just interested in taking yoga classes and not joining a gym, this is perfect for you! Opens August 1st, 2014!

Here is some info and we hope to see you there!

Monday @ 7:00 PM Connecting Bridge Yoga

Tuesday @ 9:30 AM Powerhouse Yoga

Thursday @ 4:30 PM Essential Yoga
Friday @ 9:30 AM Relaxing Yoga Flow

CLASS DESCRIPTIONS:

Connecting Bridge Yoga

An intermediate level class focusing on moving your yoga practice to the next level.

Powerhouse Yoga

A challenging class intended for those familiar with basic yoga poses and looking for an invigorating class aimed at challenging endurance, flexibility, and strength

Essential Yoga

A class of basic yoga poses and flows intended for the beginner or anyone wanting to refine the basic postures.

Relaxing Yoga Flow

A gentle class with an emphasis on smooth flowing movements and stretches to provide relief from sore achy muscles and joints

----------------------------------------------------------------------------
We will soon be offering our yoga programs online so you can take classes from the comfort of your own home! To purchase our online unlimited yoga click here:

If your a member of our monthly online yoga program and wish to view a class. Please click here:  DASMA YOGA ONLINE