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!!!