Thanksgiving Meal Workout

Total Body Tuesday No Excuse Workout

Total Body Tuesday Hot Legs Workout

Sculpt those legs with this Hot Legs Workout!

Fat to Fit Total Body Tuesday Halloween Workout

Five of the Most Frequently Asked Gym Questions

Five of the Most Frequently Asked Gym Questions 

When joining a new gym it is normal to have many questions in order to feel comfortable about the workout environment. We all want to look our best in the shortest amount of time but may need more assistance in order to reach our goals.

1. For any personal trainer the #1 question asked by new members is: "How quickly will I see results?"Ok people let's be honest... the more you apply yourself the quicker you will see results. However we are discussing modifying the body's physique. Therefore no person no matter how amazing their genetics are, no one will see results overnight. But a weekly workout routine will yield positive results you and everyone else will see changes beginning in about 2 weeks. 

2. Another concern new beginners have is, "Will I be shown how to use the equipment?" Fitness center employees and personal trainers will always give new and seasoned gym members full explanation of proper equipment technique. The purpose of a gym is it improve your body's size and overall health. No gym wants anyone to get hurt by misuse of equipment. 

3.  "Should I lift weights first or do cardio exercise first?" This is a common question that many personal trainers get. However this question can best be answered by the client. Your personal goals are what dictate the style of workout best to produce the results you want. Discuss your goals with a personal trainer in order to have the best workout built to reach your goals. 

4. One of the questions on any gym members mind is, "How long will the results last?" Well let's think about this question. When you maintain a healthy energetic lifestyle you will retain a fit, tone, healthy looking body. So if you stop going to the gym or slow down on daily exercise your body's metabolism  can slow down causing the body to retain water and fats. Therefore think of the gym as part of your lifestyle and you will have lasting results. 

5.  Lastly, the question that should never be on our minds but is, "Can I cancel my membership at any time?" First, why would you want to cancel? You want to achieve your goals and reaching those goals means making a lifestyle change. So nix this question from your mind. However if other factors cause such as job relocation cause the need for membership cancellation, discuss this with your gym manager.  Every gym has different rules regarding membership and cancellation. It is helpful to know your gym's policies when signing a new membership. 

Fat To Fit Total Body Workout: Kettlebell Workout

Fat To Fit Total Body Workout: Tone Arms Pyramid

Fat To Fit Total Body Tuesday Spartan Workout

Doughnut Dash and Dare 2015

As Promised By The Fat To Fit Radio Show…

Benefiting:

Boys & Girls Club of South Alabama

Location:

Spring Hill College Campus

Dash Distances:

5K and 1 Mile courses through the beautiful Spring Hill College campus

THE DARE:

At the 1.5 mile mark, 5K participants may take the dare to STOP and EAT six delicious Krispy Kreme doughnuts before moving on to finish the 5K.

1 Mile participants may take the Dare to STOP and EAT one delicious Krispy Kreme doughnut before moving on to finish the 1 Mile.

Registration:

Pre-register by mail (entries should be postmarked by August 8), in person at McCoy Outdoor or Run-N-Tri in Mobile or Running Wild in Fairhope until noon on August 13, or online at http://doughnutdashdare5k.eventbrite.com until 4 AM midnight August 14. Race day registration and packet pick-up on the Spring Hill Campus from 6:30 – 7:15 AM.

Entry fees:

Pre-registered Day of Race

Adults: $20 Adults: $25

Children (12 and under): $15 Children: $20

**No Shirt option – subtract $3

Awards:

Daring 5K - Top male and female Overall and top two male and female in age groups: 9 and under, 10-14, 15-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, and 75-99.

Not So Daring 5K - Top male and female Overall and top two male and female in age groups: 9 and under, 10-14, 15-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, and 75-99.

Special Awards:

The school and the Boys & Girls Club that brings the most participants to the Doughnut Dash and Dare will each receive a $250 check from the event.

Shirts:

Participants registered by August 4 will be guaranteed a t-shirt on race day. Shirts as available on race day - shirts will not be reordered after the race.

Post-Race Party:

Doughnut party and beverages after the race.

Fat to Fit Total Body Tuesday Killer AB Workout

How to replenish your body with the right nutrients after a workout!

Recovery after a workout!

How to replenish your body with the right nutrients and refuel for better recovery!

-Cool Down. Cooling down simply means slowing down (not stopping completely) after exercise. Continuing to move around at a very low intensity for 5 to 10 minutes after a workout helps remove lactic acid from your muscles and may reduce muscles stiffness. warming up and cooling down are more helpful in cooler temperatures or when you have another exercise session or an event later the same day.

-Replace Fluids. You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function. Adequate fluid replacement is even more important for endurance athletes who lose large amounts of water during hours of sweating.

-Stretch. After a tough workout, consider gentle stretching. This is a simple and fast way to help your muscles recover.

-Rest. Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a hard workout. Your body has an amazing capacity to take care of itself if you allow it some time. Resting and waiting after a hard workout allows the repair and recovery process to happen at a natural pace. It's not the only thing you can or should do to promote recovery, but sometimes doing nothing is the easiest thing to do

-Eat Properly. After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. This is even more important if you are performing endurance exercise day after day or trying to build muscle. Ideally, you should try to eat within 60 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrate.

Ground Turkey & Summer Squash Casserole

This was a very tasty meal, super fast and easy! Right after we had dinner, Jason was asking me to make it again soon! :) This is a great way to get in vegetables without the family complaining too much!

Ingredients:

• 1 pound of ground turkey
• 1 tablespoon of olive oil/ canola oil
• 2 cups of yellow summer squash
• 1 yellow onion chopped
• 2 eggs
• 1 cup of almond milk
• 1 1/2 tablespoon of cornstarch
• 1 cup of shredded mozzarella cheese
• 6 tablespoons of smart balance butter, melted
• 1/2 teaspoon of sea salt
• 1/4 teaspoon pepper
• 1 cup of whole wheat bread crumbs

Directions:

1. In a large skillet, cook turkey in oil over medium heat until no longer pink.Add the squash and onion. cook until vegetables are crispy.
2. In a small bowl, combine eggs, milk, cornstarch, cheese, butter, salt and pepper. Stir into the turkey mixture. Transfer to a greased 8" square baking dish. Sprinkle with bread crumbs.
3. Bake, uncovered, at 375 degrees for 35-40 minutes or until heated through.