Kayden's Bravehearts

FIT LIFE is sponsoring the “Kayden’s Bravehearts” team and their walk to help save the lives of children who have Hypoplastic Left Heart Syndrome like the nephew (Kayden) of one of our trainers. The team will be doing a walk on April 25^th in Wheaton Regional Park to help benefit the Congenital Heart Association. If you want to join our team, here is the link to register……

http://events.congenitalheartwalk.org/site/TR/Walk/General?team_id=1750&pg=team&fr_id=1170

HOW YOU CAN HELP LOCALLY…….Come to the Greene Turtle in La Plata on March 24^th and eat with your family. A percentage of your bill will go towards our team’s fundraiser.

There will also be items auctioned off. You can purchase tickets to put in baskets to win items like:

*A wine basket

*A beer basket

*Gift cards (Chick-Fil-A, Texas Roadhouse, Applebee’s, Dunkin Doughnuts, Starbucks, and more)

*Personal Training Packages

*A gym membership to World’s Gym

*Yoga Packages

*****And more!!!

Just bring this card with you or show it on your smart phone!!!

Thanks for supporting us and your local community!

RUNNING CLUB ATHLETIC SHIRTS AVAILABLE

Great news all you runners or outdoor athletes! Fit Life now has official running long sleeve athletic shirts available. These are great for those cooler days outside to keep your body warm while running. They are also a perfect gift for that woman who is starting their weight loss journey and needs some inspiration!

Product Overview

*Women sizes only right now

• 4 oz. 100% polyester, birdseye pique knit, flatback pique mesh
• Wicking and antimicrobial fabric
• Raglan sleeves with reversed inset shoulder and side panels
• Reflective piping on front side seams
• New Balance logo on left sleeve
• $32.00 each

Quantities are limited as well as sizes so if your interested in purchasing for you or a gift, stop by the Fit Life Office in World Gym, La Plata or email us with size interested in. fitlifetraininglaplata@gmail.com

We do offer FREE shipping, but payment must be recieved first either via PAYPAL, check, or credit card. 

Purchase through paypal here:

PAYPAL Shirt Purchase

Running Club- Run a 5K or a 10 miler in just 8 weeks!

Fit Life's Running Club

Prepare yourself for the St. Charles 10-miler or just learn how to develop your own running program!
Interested in a 5K? We can help you with that!

Our experienced Running Club staff will help you develop both the skills and the endurance necessary to run the St. Charles 10 miler. The club will combine the motivating Saturday runs with flexibility, strength, and speed programs. The combination of all of these elements makes it possible for even the most novice runner to succeed in the race. 

Long group runs on Saturdays at 10:00am starting 2/7/2015 at Laurel Springs

Absolutely NO runner left behind

Cost - $89 which includes the running manual and T shirt

Running Manual includes – Strength Training and Yoga Programs, and Tips of Do’s and Don’ts

Download the Liability Waiver Here. Print it and bring it with you on Saturday along with your $89.00.
Running Club Waiver

All checks can be made out to Fit Life Training.

Surviving the Holiday's Part 2

You may have survived Thanksgiving, but now Christmas is here. That means eggnog, cookies, parties, and shopping. Who doesn’t love to go shopping or go to a fun holiday party? Parties involve seeing good friends we don’t usually have time for, eating good food that we normally wouldn’t make, or drinking fancy drinks that involve a little headache the next day (or two). Sure it’s ok to have A cookie here or there, or drink a “fruity” drink that you usually wouldn’t, but don’t ruin what you have been working so hard on. Or even worse, don’t gain an extra 10 lbs. that you vow you will start to lose on January 1. That extra 10 lbs. is the hardest weight you will ever have to lose, so just avoid it all together. Here are some more tips to maintain, or even lose weight this holiday season. *Park in the farthest parking spot in the lot and walk to your location. *Take the stairs or run up the escalator if you can. (Who cares if people are watching) *Put a 3 lb. dumbbell in your purse and pass it from arm to arm when you shop. *Eat a big breakfast so you aren’t as hungry throughout the day. Oatmeal is a fantastic option. *Bring sugarless gum with you to work or to shop to keep your mouth busy. *Carry a large water bottle with you and keep filling that baby up when you are running your errands or at work. It will help to fill you up instead of eating unhealthy choices. *If you’re making holiday cookies give them ALL away to your family and friends that way you aren’t tempted to eat them.  Do you really need them? NO *If you go to a party, don’t graze. Fill up a small plate and walk away! (Got this tip from a fantastic client) *Don’t shop during lunch or dinner time. You’re more likely to eat unhealthy foods. Eat 1st, shop 2nd. *At work, if someone brings in cookies leave them for others, but if you can’t resist have only one!  Bring in a basket of fruit or a veggie tray that you can grab from when you’re tempted to eat the sweets. *Don’t feel bad about saying NO to cookies or sweets, you would say no to a cigarette right?

Avoid Holiday Weight Gain this Season

Are you on a role with your diet and fitness plan and are afraid you might blow it during the holiday season? Or are you just not there yet with your food and exercise plan but promise to lose weight in the new year?
The best way to get started on a weight loss regimen is to not gain a ton of weight right now. Just think how hard it is to lose those last 10 pounds. Then, if you go and pack on 10 more during the holidays its going to be even harder to lose that unwanted weight.
Start good practices now in your getting healthy or staying healthy stages and begin with drinking a ton of water.. Every time you eat, drink a full glass of water before hand. This will help fill you up and keep you hydrated. Another tip is to bring a healthy appetizer or side dish with you to parties and events. No one will turn down food, and this appetizer below is sure to be the talk of the party. Plus your more likely to eat what you bring!
If you really struggling with worries of weight gain, kick up your exercise during the holidays to help with the extra calorie burn since your most likely be consuming more calories.
And if your just stuck and need help, you can always come in and talk with our nutrition counselors and well get you on a plan!
In the meantime, take this turkey with you to your next party and you'll be sure not to gain any pounds during this party!

31 Days of Fruits and Veggies (and Fiber)

Do you know women need 25 grams of fiber a day and men need about 35 grams? Why you ask? Well first of all you need to go to the bathroom regularly right? Plus fiber helps to clean out your system of toxins, helps you to lose weight because you feel more full so you DONT overeat, and in the long run has benefits that prevents heart disease due to high cholesterol and other issues.

So I dare you to try to get in your daily dose of fiber EVERYDAY! Try it! Here is a little help....

Fiber

Nutrition Counseling

Did you know that Fit Life not only has great trainers to give you the workouts you need to reach your goals, but we also have NUTRITION Experts on staff.

We can help you to reach your goals whether its to lose weight, gain weight, tone up, or just drop those last few lingering pounds you can't seem to shake....

We offer weekly, monthly, and daily support so if your ready, come see Jaime @ Fit Life and see how to really reach your goals! Get started today!!!!!

fitlifetraining@gmail.com

Easy Crockpot Fall Recipes

Fall is here and we have a million things going on……kids have sports…we have to get to the gym….husband or wife is working late…..homework needs to get done, etc.

Well, it’s finally time to break out the crock pot that you put away last spring. These recipes will help make your lives a little easier and your belly a little flatter. These recipes from Tone it Up all use WHOLE foods so you’re not messing around with processed crap that can lead to weight gain over time. Try a new one each day this week!!

EASY CROCKPOT RECIPES FOR THE FALL

White Bean Turkey Chili

1 lb. Lean Ground Turkey
2 Tbs.Olive Oil
2 Cloves Garlic, finely chopped
1 White Onion, diced
4 Cans Navy Beans (15 oz.)
1/4 cup fresh Jalapeno Pepper, diced
1 Tbs. Cumin
1 tsp. Cinnamon
1/4 cup Sweet Corn
1 Cup Pinot Grigio (or your favorite white wine)
3 cups Vegetable broth
Oregano
Top with finely chopped Cilantro
+ If you like spicy add in a little chili powder and cayenne pepper ;)

Saute garlic. Add ground Turkey into the skillet. Cook on medium heat while breaking the meat up with a spatula. Remove from skillet and place in crock pot. Saute onion until it turns clear. Add to crock pot. Add in the rest of the ingredients.  Cook on low for 6 hours or so.

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Greek Chicken

1 cup Quinoa
1 Small Whole Chicken (3-5 lbs.), skin removed
1 Red Onion, diced
2 Cups Vegetable Broth
1/2 cup Greek Yogurt
Juice of 1 Lemon
1 Tbs. Oregano
1 Tbs. Basil

Place all ingredients except chicken and quinoa in crock pot and stir well. Add in chicken (you can keep it whole or break it into breast, thigh, leg, wing etc. This recipe also works with frozen boneless, skinless chicken breasts… just defrost first). Cook on low for 6+ hours. Use a thermometer to make sure the internal temperature of the chicken has reached 165 degrees (F).

Right before serving cook quinoa on stove top according to package instructions.

Serve chicken on top of quinoa and top with excess sauce from the crock pot & garnish with sliced black or kalmata olives and cucumber slices.

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Savory Fall Stew

1 Cup Lentils
3/4 Cup Quinoa
1 cup Water
2 Quarts Vegetable Broth
2 cups Mushrooms, sliced
1 cup Carrots, sliced
1 yellow Onion, diced
1 Tbs. Black Pepper
1 Tbs. Basil
2 cloves Garlic
2 tsp. Thyme

Mix ingredients together in crock pot and cook on low for 4 to 6 hours.

My FAVORITE HEALTHY Breakfast

CHOCOLATE PEANUT BUTTER CUP OATMEAL!! 

If your a sweet craver like me, you HAVE to try this breakfast! Its dessert for breakfast, its kid and weight loss friendly, and its so easy.....all you need is 4 ingredients....

Oatmeal is full of fiber which helps us lose weight and helps prevent heart disease. If your having cholesterol problems, you have to try oatmeal. I bet if you eat oatmeal 4-5x a week, your levels will go closer to where they need to be so give it a try!

Chocolate Peanut Butter Cup Oatmeal

Ingredients
-1/3 cup oats (I prefer multi grain not rolled)
-1/3 cup unsweetened Chocolate Almond Milk (for the kiddos I would use sweetened or a pinch more of sweetener)
-1/3 cup water
-1 tablespoon of PB2
-1 teaspoon stevia, truvia, honey, or sweetener of choice

Directions
Mix all ingredients and zap in microwave for about 2 minutes. You could also make this on the stove top (make the oatmeal more creamy) but you might need to add a tad more liquid.

Please try and give me your feedback!!!

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

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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

How to Not Gain Weight or Even Lose Weight on Vacation

It’s really easy to gain up to 5 extra pounds on vacation. You’re out of your routine; you don’t have your normal eating patterns, and don’t have as easy access to your staple foods.

Well it’s actually pretty easy to stay on track while on vacation if you’re prepared….and you might even lose some weight!

First thing you should always do is drink a lot of water. Start first thing in the morning so you’re more full during that breakfast buffet. Staying hydrated will give you more energy throughout the day so you’re more likely to take those day excursions, go for a hike up a mountain, or take that walk on the beach. (Doing all these extra activities is how you can actually lose weight).

Next is to pack snacks. Whether you’re flying or driving, pack apples, bananas, nuts, protein bars (healthy ones), or food to keep you full between meals. This way you don’t totally pig out when you’re eating out all the time and you don’t let your blood sugar get to low so you eat even more.

Third, eat dessert…..but just not the entire piece. Have some cheesecake, but just a bite. Have a piece of pie, but just a bite. You don’t have to skip out on everything, BUT if you don’t eat dessert every day, then why start eating a ton now.

Lastly, be careful what you drink. Mixed, girlie drinks like Margaritas or Pina Coladas can have up to 800 calories each. This is like two dinners, do you really need that? Have a wine spritzer, or a mixed drink with soda water instead of juice to save on calories….and most importantly drink water in between cocktails.

Follow these tips and you’re more likely not to feel guilty after your vaca ends!

Written by: Jaime Gesl

To know more about Jaime or any of our trainers, go to the About Fit Life tab.

June Schedule

If your local to La Plata, MD, come check out our classes!! You are guaranteed to feel great afterwards!

How Many Calories Should I Eat?

This is a big question in the fitness Industry, and there is no one size fits all for this question. There are 3 things that have to be taken into account when figuring out calories:                              

Age

Body type

Activity level

A 40 year old man is definitely not going to need as many calories as a 20 year old. Furthermore, a woman who just walks 5x a week will not need as many calories as a woman who weight trains regularly.

Beyond this, not all calories are equal. Calories from fast food are not equal to a diet of organic vegetables and meats that are hormone free. Calories are important but nutrients are more important.

That being said, the average woman that doesn’t drink and eats pretty clean, and has a well-rounded exercise routine will need between 1500 & 2000 calories. Men in the same situation will need between 2500 & 3000. This may change greatly depending on what the end goal is……Obviously if you want to gain weight you may need more calories and if you want to lose weight, it may be on the lower end.

Written by: Gordon Schrader

To know more about Gordon or any of our trainers, go to the About Fit Life tab.

Blueberry Yogurt Bites

How many times are you watching TV after dinner and think, "I just need something sweet!" Or.....the kids come home after school and say, "I'm hungry" and reach for junk in the cabinet.

Well now that fruit is coming into season and is actually on sale at the grocery store, we have the perfect, simple, filling snack to satisfy both of those cravings................Blueberry Yogurt Bites! With this snack you get both protein and good carbohydrate.
Perfect for an after workout snack as well.

Blueberry Yogurt Bites
So easy:

-Wash and dry your favorite fruit when you buy it from the store, I used blueberry's because they are bite sized and easy to work with.
-In a bowl mix one cup of Plain non-fat Greek yogurt and 1 tablespoon of truvia or stevia.
-Line a baking sheet with parchment paper or wax paper
-With a toothpick, stab one blueberry and dip it into the yogurt mixture so its covered and then place onto the prepared baking sheet. Do this until everything is used up.
-Place in the freezer and freeze for at least 1 hour, larger fruit make take longer.
-Enjoy!