Your Reason Why (motivation)

Why do you want to exercise and get into great shape? Grab onto the first answer that came into your mind. That is your unique reason why.

Your reason could have to do with weight, size, shape, strength, appearance, health, function or longevity. Or it could be about something completely off the wall. Hey, it’s your reason and there are no wrong answers.

THIS REASON IS YOUR MOTIVATION. It’s the thought that you NEED to return to whenever you’re feeling discouraged or want to give up. Remind yourself of it often. Write it down and put it where you will see it everyday. If you just don’t quit then you’re bound to succeed.

 

Oh! Fitness LLC
8787 Branch Avenue Box #103 ClintonMD20735 USA 
 • (301) 836 - 1326

GymKitchen: White Bean Ratatouille Recipe

Ratatouille is a dish of cooked vegetables that originated in southern France. It is hearty and satisfying, like comfort food, with none of the guilt. This version contains white beans which add a slight protein kick with a wonderful texture. Serve it hot or cold, either way this dish is sure to please. This recipe is stored in MyFitnessPal.com for you by OhFitness!

Yield: 8 servings

White Bean Ratatouille

White Bean Ratatouille

Here’s what you need:

  • 1 large-size globe eggplant, cut in 1/2 inch cubes
  • 1 tablespoon water, for sautéing
  • 2 medium-size red onions, sliced
  • 3 medium-size zucchini, cut in 1/2 inch cubes
  • 2 red bell peppers, cut into 1/2 inch squares
  • 4 garlic cloves, minced
  • 5 tablespoons olive oil
  • 1/4 cup dry white wine
  • 1 cup vegetable stock
  • 5 plum tomatoes, seeded and roughly chopped
  • 1 tablespoon chopped fresh parsley
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried oregano
  • 2 bay leaves
  • 1 cup dry white beans (quick fix: 2 (15oz) cans white beans, drained and rinsed)
  • fresh ground pepper, to taste
  • 1/2 cup finely chopped fresh basil
  1. Cook white beans per instructions, except do not add salt. OR Use canned beans (Cannellini or Great Northern work best).
  2. Steam eggplant cubes for 10 minutes. Heat the water in a large-size saute pan, add olive oil, onions and cook, for 5 minutes.
  3. Add zucchini and bell peppers and cook, stirring often, for another 5 minutes. Add steamed eggplant and cook another 5 minutes, then add garlic.
  4. Add wine and stock. Bring to a boil over high heat, then reduce heat to medium-high and stir in tomatoes, parsley, thyme, oregano, and bay leaves. Reduce heat, cover, and simmer gently for 15 minutes, stirring occasionally.
  5. Add beans to skillet, stirring well to combine. Cook, uncovered, until vegetables are tender but not mushy and liquids have thickened, stirring occasionally for another 5 minutes. Season with Mrs. Dash or No-Salt to taste if needed.
  6. Remove skillet from heat, remove the bay leaves, and stir in chopped basil.

Nutritional Analysis: One serving equals: 219 calories, 9g fat, 28g carbohydrate, 8g protein, 83mg sodium, 8g sugar, and 11.5g fiber.

Nutrition Analysis

Nutrition Analysis

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GymKitchen: Smoked Salmon Omelet Recipe

It’s healthy, tastes great and is ready in just a few minutes—what more could you ask for in a breakfast? To make this scrumptious omelet into a bigger meal, serve it up with a piece of wheat toast and fresh fruit. All #GymKitchen recipes are saved in MyFitnessPal.com for you to easily track meals. Yield: 2 Servings 

Here’s what you need…

Smoked Salmon Omelet

Smoked Salmon Omelet

  • 3/4 cup egg whites (6 egg whites)
  • 1/4 cup nonfat cream cheese
  • 2 oz smoked salmon
  • 2 tbsp fresh chopped chives
  • Garlic and pepper to taste
  1. Whisk together the egg whites, cream cheese, garlic and pepper. Coat a nonstick skillet with fresh olive oil spray and place over medium heat. Gently push the egg whites toward the center as they cook.
  2. When the eggs are almost set, place the salmon and chives on top. Cover the pan and cook for 30 additional seconds. Remove the lid and fold omelet in half. Cut in half and serve.
QUICK FIX: Cut ingredients in half (single serve). Place egg whites & seasoning in a microwave omelet maker and cook two minutes. Then place salmon, cream cheese and choves on top, and eat!

Nutritional Analysis: One serving equals 177 calories, 3g carbohydrate, 10g fat, and 19g protein, 595mg sodium, 3g sugar.

Nutrition Facts

Nutritional Analysis

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When the number on your scale won’t budge

When the number on your scale won’t budge

If losing fat were easy then we’d all look like fitness models, right?

Unfortunately, the fat loss game is more frustrating than most care to admit. The scale quickly becomes a dreaded enemy—a constant bearer of bad news.

If the number on your scale won’t budge then read on for an explanation:

Possibility #1: You’re Not Eating Enough Calories
This only happens in cases of severe calorie restriction, so don’t take it as a license to eat whatever you’d like. When you’re trying to drop a few pounds by eating next to nothing, it actually counteracts your efforts.

There’s a base number (lowest of the low) of calories that you should be eating in order to maintain your proper bodily functions, including fat loss, so your numbers here to make sure that you’re eating enough. For the average height female adult, that’s 1,200. For the average height adult male, that’s 1,500.

Possibility #2: You’re Eating Too Many Carbs
Even if you eat very few calories….Processed carbs will promote fat storage quicker than you can say the alphabet backwards. I repeat, this happens even when you eat very few calories. Blood sugar and insulin levels always respond the same to processed carbs – whether those carbs are in the form of a FiberOne bar or a Twinkie.

You’re fooling yourself, but not your scale, if you think processed carbs should be included in your fat loss diet. Ask a certified professional how many macronutrients you need (i.e. carbs, protein, fat). MacronutrientCalculator.com is a free tool than can provide a rough estimate. However, it’s important to note that it is not an exact science…everyone is different. It’s just a good starting place.

Possibility #3: You’re Not Switching Up Your Cardio This caveat is more so for advanced fitness enthusiasts & athletes. If your body fat is super high, any and all cardio is great! If you’re doing hours (yes, hours) of steady-state cardio, it’s gonna end up working against your fat loss efforts. All that cardio promotes the release of stress hormones in your body, which counteracts your ability to lose fat. Switch it up! A well rounded runner might throw in the elliptical &  pool jogging in addition to their tempo & long runs & more for a complete mix up.

See me about designing your ideal exercise routine for maximum fat loss. I’ll let you know how much cardio and what kind of cardio should be included in your routine. Most importantly, I’ll let you know when it’s time to switch it up.

Possibility #4: You’re Not Getting Enough Sleep
You may not see the connection between your sleep patterns and the number on your scale, but it’s there. Sleep patterns have an impact on your hormone levels, and hormones are a huge factor when it comes to losing fat.

Be sure to get six to eight hours of sleep each night to boost your fitness results.

Possibility #5: Your Snacks Have No Protein
Small, whole foods snacks throughout the day can help maintain your metabolism and encourage fat loss, but it all depends on what you’re snacking on. Fruit-only snacks quickly break down to sugar, sugar, sugar, which causes insulin to be released and potential fat storage to occur, much like when you eat processed carbs. Sure, the fruit will make less of an impact than a candy bar, but you could be snacking smarter with protein in the mix.

Make your snacks well balanced (i.e. protein, carbs, and also some fat). This will help to stabilize your blood sugar levels while also keeping hunger at bay longer. Remember, 6 meals a day (breakfast, snack 1, lunch, snack 2, dinner, snack 3).

Possibility #6: You Eat Diet Foods
I get it, you have a fat loss goal so it’s tempting to fall into the trap of purchasing foods that claim to help dieters. The problem lies in the fact that these ‘diet’ products have been highly processed and contain potentially harmful chemicals and sweeteners that will confuse your hormones and promote fat storage.

The best diet strategy, when working towards a fitness goal, is to stick with real, fresh, whole foods. Steer clear of anything fake or processed on most days. That’s right! You need real food from a grocery store or market!!! OMG!

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GymKitchen: Santa Fe Salmon Salad Recipe

Santa Fe Salmon Salad Oh Fitness LLC recipe picture

Santa Fe Salmon Salad

Eating healthy does not need to be boring. Grilled salmon, crip greens, tender corn and peppers, a sprinkle of cheese and a few slices of avocado make this healthy salad something worth repeating. The flavors in this dish are so delicious there is no need for dressing. Servings: 2 

Here’s what you need…

  • 2 (4 oz) frozen/fresh salmon fillets
  • Santa Fe seasoning blend (2 teaspoons cumin, 1 teaspoon coriander, 1 teaspoon chili powder, 1 teaspoon dried oregano, 1 teaspoon thyme, 1/8 teaspoon clove, 1/8 teaspoon allspice, 1/8 teaspoon ground cinnamon) [shortcut: McCormick/Lawry's Santa Fe Seasoning]
  • 4 cups romaine lettuce, chopped
  • 1/2 cup tomato, chopped
  • 1 (medium) ear grilled corn [shortcut: 1/4cup frozen kernels]
  • 1 grilled bell pepper, finely chopped [shortcut: jar of roasted peppers]
  • 1/4 avocado, sliced
  1. Place ear of corn in microwave for 2 minutes & remove. Wrap ear of corn in foil & place on grill. Turn every 3 minutes for 15 minutes total.
  2. Slice bell pepper in half & place on grill. Turn every 4-5 minutes utill soft & charred.
  3. Coat the salmon fillets with Santa Fe seasoning. On a pre-heated grill, cook for 8-10 minutes on each side, until flaky and cook all the way through. Remove from heat.
  4. On 2 plates arrange a bed of lettuce, topped with half of the tomato, corn, pepper and avocado. Place the fillet on top.

Nutritional Analysis: One serving equals: 320 calories, 22g carbohydrate, 16g fat, 26g protein, 230mg sodium, 6g sugar, and 7g fiber.

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more GymKitchen recipes here

The Best Way to Get Fit

Talk to 10 people and you’ll get 10 different opinions on the best way to get fit.

One will tell you to attend an aerobics class like Zumba, or cardio HIIT. Another will swear by jogging. Yet others will tell you that strength training, swimming or biking worked for them.

The truth is that there’s really only one effective way to get fit.

Before I get into the details, it’s important that we agree on the definition of ‘fit’. Too often skinny is mistaken for fit, and that’s not what you should strive for.

When someone is skinny, but has very little muscle tissue, they aren’t truly fit. They’re “skinny fat”. Google skinny fat lol.

Here’s why skinny doesn’t equal fit:

  • Their body fat percentage will be higher than ideal—even though you won’t see a lot of girth on them, if their muscle percentage is low then fat percentage will be higher.
  • Their resting metabolism will be low, since little muscle is present to burn calories at rest.
  • Their body won’t be functionally strong, which will lead to flabbiness, injuries, and other frustrations.

So how does one get truly fit? It’s this simple: The “triple threat”. You need strength training, cardiovascular training & good nutrition. To keep this post short of a novel, I will just focus on strength training this time.

Strength training is when resistance is used to challenge your muscles in order to gain strength and endurance. You could do this with traditional weights, exercise bands, cable machines, functional fitness workouts like with calisthenics or Crossfit, medicine balls, sandbags, kettlebells, battle rope… or just stick with your own body weight.

Regular strength training has the following side effects…

  • Strength and muscle tone
  • Cardiovascular capacity increases (i.e. makes you better at cardio)
  • Speed, Agility and Flexibility
  • Resistance to injury and disease

If that’s not enough to convince you that strength training is key to truly becoming fit, then read on…

Top 9 Reasons To Strength Train

1) To Build Muscle and Gain Strength: Don’t worry, ladies. This does NOT mean that you’re going to ‘bulk up’ or look too masculine. What will happen is that your arms, tummy and legs will become tighter, leaner and more defined.

2) To Lose Fat: When it comes to losing size, all that you want to see go is fat, not muscle. Strength training ensures that you maintain and grow those muscles and lose fat.

3) To Build Strong Bones: The older we get, the more important our bone density is. A good strength training program is one of your best defenses when it comes to osteoporosis.

4) To Alleviate Anxiety, Stress and Depression: Sure there are plenty of pills out there that claim to give these benefits, but you and I both know that strength training is a more wholesome and effective way. And besides, who really wants all of those pharmaceutical side effects?

5) To Sleep Better: Here’s another pill you can stop taking once you start strength training. Study after study have proven that strength training improves sleep.

6) To Improve Chronic Back Pain: If you are one of the millions across the globe who suffer from back pain then you’ll love the benefit of lowered pain.

7) To Improve Insulin Sensitivity: Today diabetes is an epidemic. Minimize your risk by improving insulin sensitivity through regular, challenging strength training.

8) To Improve Good to Bad Cholesterol Ratio: Here is yet another pill that you could potentially stop taking while on a strength training routine. Blood pressure and heart health are of utmost concern, so why not give yourself the advantage of a strength training routine?

9) To Raise your Metabolism: This helps to reduce body fat and to keep that body fat off, even on the days that you aren’t able to exercise. Pretty awesome, right?

A solid strength training routine will tone your legs, lift your buns, strengthen your core, and will result in inches and pounds lost.

Get to work!

About the DMV Personal Trainer

GymKitchen: Fruit Medley Recipe

Craving something sweet? This recipe is the perfect summer snack. If you don’t have nectarine or pear on hand, be creative and use other fresh fruits.

Servings: 2

Here’s what you need…

Fruit Medley Recipe

Fruit Medley Recipe

  • 1 white nectarine, chopped
  • 1 Asian pear, chopped
  • 1/4 cup chopped pecans
  • 1 Tablespoon chopped dates
  • Dash of cinnamon
  1. Mix the chopped nectarine, pear, pecans, and dates in a medium sized bowl. Sprinkle with cinnamon and mix until well coated. Happy #GymKitchen eating!

Nutritional Analysis: One serving equals: 162 calories, 22g carbohydrate, 10g fat, 3g protein, 1mg sodium, 13g sugar, 4.5g fiber

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How to Stay Fit on Vacation

Leaving town for a summer get-away? If you’re not careful your trip will quickly turn into a fat trap.

I don’t want your fitness results to disappear before you return home. Keep reading for my 2 simple steps to avoid the dreaded vacation fat trap.

There are plenty of strategies and techniques out there for staying fit on vacation, but most are fairly complicated. I’m not going to give you a list of 27 things to remember in order to avoid those vacation pounds – you are getting away to relax, after all! I’ll keep this simple and effective.

The following 2 steps are all that you need to take with you on your vacation to ensure that you come back looking and feeling amazing.

Step #1: The 1/3 Rule
Most vacation pounds are gained as a result of constant indulgence. Each meal becomes an opportunity to eat your heart out to the tune of “I’m on vacation!”

Look, I get that you’re on vacation and want to enjoy the richer tastes of life, but doing so at every meal is going to do a lot of damage to your waistline.

Rather than indulging constantly, I want you to adopt the 1/3 Rule. This means that only 1/3 of your meals ought to be eaten with the mindset of “I’m on vacation.” During this one meal, each day, you are allowed to eat things that are normally off-limits. Enjoy your favorites and do so with no guilt.

When snacking each day you’ll keep things lean and green. Fill up on lots of greens, veggies, and lean proteins. Pass on the breads, grains, potatoes and anything with sugar. Drink water, and avoid beverages that contain calories. Leave that stuff for your one special meal a day.

Step #2: The Exercise Rule

This step is just as important as the first one, so don’t drop the ball on this one: Each and every day you must do some form of exercise.

Notice I said some form of exercise. I didn’t say go to the gym to do a traditional workout. Exercise should be diverse and exciting, especially on vacation.

Your vacation activities can become your workout. Gotta love those excursions! Take a hike, go exploring on foot, swim/surf/ski in the ocean or bike through a foreign town. If you aren’t able to fit a vigorous activity into your day then start by doing this 7min & 30sec body weight routine:

  • 20 push ups
  • 30 seconds of jump squats
  • 20 walking lunges
  • 30 seconds of plank hold
  • 30 seconds of rest
  • Repeat from the top 3 times

Commit these rules to memory when on vacation, and you’ll be just fine. Enjoy!

GymKitchen: Mediterranean Lettuce Wrap Recipe

This wrap is savory and refreshing, and is the perfect meal to get you beach ready. I recommend roasting your own bell pepper to control fat and sodium. To do so simply throw it on the grill until soft and then peel the skin after it cools. Servings: 1 

Here’s what you need…

Mediterranean Lettuce Wrap

Mediterranean Lettuce Wrap

  • 2 large leaves of lettuce
  • 2 slices lean turkey
  • Roasted bell pepper
  • 2 tablespoons garlic hummus
  • 1 tablespoon olive tapenade
  1. Lay the lettuce leaf flat and spread with 1 tablespoon of hummus. Place the turkey slices on the lettuce and spread with remaining hummus. Sprinkle the olive tapenade over the turkey and top with the roasted bell pepper.
  2. Wrap the lettuce, use a tooth pick to hold it together. Happy #gymkitchen eating!

Nutritional Analysis: One serving equals: 207 calories, 14g carbohydrate, 10g fat, 19g protein, 5g fiber, 4g sugar and 413mg sodium.

Mediterranean Lettuce Wra Oh Fitness LLC recipe

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New Body Challenge Grocery List Sample Meal Plan (~1,200 calories)

This challenge takes a little extra time management/planning. If you’ve already gotten this challenge down pat, excellent!

Challenge

Make a list of needs BEFORE going to the grocery store every week. You won’t be caught off guard or picking up last minute foods if you have your handy list ready to tackle this task. Here’s a sample grocery list along with the sample meals to create to get you started. NOTE: Each meal can be reduced or increased with the same foods to meet YOUR individual macros (i.e. extra cup of veggies or reduce by 1/2 cup…same goes for protein & fat) There are three options below. -The 1st “A” grocery list is the cooking option. I recommend you cook your meals on the weekend (i.e. meal prep) and get it all out of the way. The 2nd “B” grocery list is the semi cooking option. The 3rd “C” grocery list is the no cooking option. Just know that it’s a much harder battle to get in shape the less you cook, and it’s a lot more preservatives/sodium.

Peapod / *Amazon Friendly “A” Grocery List Under $50 (COOKING OPTION)

  • 1 *Pure Protein Natural Whey Protein Powder (vegans/vegetarians substitute with hemp protein)
  • 1 Crazy Richard’s Peanut Butter Creamy 100% Natural
  • 1 Box Motts Apple Slices
  • 1.5 lbs of Boneless Skinless Chicken Breast (vegans/vegetarians substitute with extra firm tofu)
  • 2.5 lbs of 93% or more Swift Premium Flank Steak (vegans/vegetarians substitute with seitan)
  • 1 bag Giant Julienne Mix Peppers
  • 1 bag Giant Cut Green Beans
  • 2 Medium Sweet Potatoes
  • 1 bag dry Black Beans

-seasonings & side items to always have in the kitchen-

  • Olive Oil
  • Mrs. Dash
  • Black pepper
  • Salt
  • Green or Ginger Tea bags
  • Lemons/Limes
  • plain Coffee (optional)
  • Stevia or Monk Fruit

Peapod / *Amazon Friendly “B” Grocery List Under $100 (Semi-Cooking Option)

  • 7 Muscle Milk Strawberries N Creme 14oz Shakes (vegans/vegetarians substitute with hemp protein)
  • 1 Crazy Richard’s Peanut Butter Creamy 100% Natural
  • 1 Box Motts Apple Slices
  • 3 Boxes Applegate Naturals Chicken Breast Strips Grilled (vegans/vegetarians substitute with Lightlife Smart Strips Chick ‘n Style)
  • 2.5 lbs of 93% or more Tyson Grilled and Ready Steak Strips (vegans/vegetarians substitute Gardein beefless tips)
  • 2 jars Cento roasted peppers
  • 1 bag Giant Steamready Cut Green Beans
  • 1 bag Simply Spuds Steamable Petite Sweet Potatoes
  • 1 15.5oz Can Goya Black Beans Low Sodium

-seasonings & side items to always have in the kitchen-

  • Olive Oil
  • Mrs. Dash
  • Black pepper
  • Salt
  • Green or Ginger Tea bags
  • Lemons/Limes
  • plain Coffee (optional)
  • Stevia or Monk Fruit

Peapod / *Amazon Friendly “C” Grocery List Under $150(NON COOKING OPTION) 7 Muscle Milk Strawberries N Creme 14oz Shakes (vegans/vegetarians substitute with hemp protein)

  • 1 Crazy Richard’s Peanut Butter Creamy 100% Natural
  • 1 Box Motts Apple Slices
  • 3 Boxes Applegate Naturals Chicken Breast Strips Grilled (vegans/vegetarians substitute with Lightlife Smart Strips Chick ‘n Style)
  • 2.5 lbs of 93% or more Tyson Grilled and Ready Steak Strips (vegans/vegetarians substitute Gardein beefless tips)
  • 2 jars Cento roasted peppers
  • 1 bag Giant Steamready Cut Green Beans
  • 1 bag Simply Spuds Steamable Petite Sweet Potatoes
  • 1 15.5oz Can Goya Black Beans Low Sodium

-seasonings & side items to always have in the kitchen-

  • Olive Oil
  • Mrs. Dash
  • Black pepper
  • Salt
  • Green or Ginger Tea bags
  • Lemons/Limes
  • plain Coffee (optional)
  • Stevia or Monk Fruit

*Repeat these meals everyday for 1 week (Sunday-Saturday). Then rotate in your next meal plan.*

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