90 Miles in 2 Months CHALLENGE

Are you ready to kick your butt into gear? Tomorrow is May 1st! Summer will be here before you know it so what better time then now to throw down a challenge.

We want you to go 90 miles in the next two months......now what does that mean. If your ready to reach your fitness goals than you need to get active. So taking a walk every day, walking the dog, going for a jog, taking a spin class, taking a HIT or CrossFit class, anything! Just getting active and staying active for the next 61 days.

How does that average mile wise per day.......about 1.5 a day. How can you calculate that if your not actually walking everyday? Easy!

10 minutes of exercise (unless your running or walking) = 1 mile

So a 30 minute spin class= 3 miles
45 minute total body class = 4.5 miles
2 mile walk = 2 miles
3 mile run = 3 miles

Every time you complete a mile, check it off the chart and see if you can complete 90 by June 30th!

Download your chart here, print it out and put it up somewhere to remind yourself to get out there and be active!
https://drive.google.com/file/d/0B3zVi-_Wzuk1TWV6cEJFYVJvUWM/edit?usp=sharing

You can do this, were all in it together!

Substitution of the Month: Peanut Butter (Plus a link to a healthy peanut butter brownie)

SUBSTITUTION OF THE MONTH:

INSTEAD of peanut butter or reduced-fat peanut butter try Natural Peanut Butter or Almond Butter.

You may think, peanut butter is healthy, BUT are you reading the label? Most peanut butters have a ton of added sugars and artificial junk which means added FAT! The ingredients should simply say peanuts or almonds, nothing else! Natural peanut butter (preferably unsalted) provides the same sweetness without all the extra yuck. Peanut butter can be a great snack with celery, a great addition to your oatmeal, or your smoothie. If you want an even healthier version of peanut butter, try PB2. Even Target now sells PB2.

Check out this recipe for Healthy PB2 Brownies. You could use peanut butter if you don't have PB2 but I would only use 1/2 a cup.
http://www.skinnytaste.com/2014/04/pb2-flourless-chocolate-brownies.html

Bikini Summer Guide

Are you trying to get your body ready for the summer but don't know how to start?

Check out our free summer BIKINI guide to get you started!

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

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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