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.

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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!