#Fit2Feast Holiday Challenge

Did you know that the average Thanksgiving meal is ~4,500 calories? Check this out:

This #Fit2Feast challenge is for you!

join the Oh Fitness LLC challenge

 

Join me!

Join me!

RULES:

You MUST complete 30 minutes of purposeful exercise every day (i.e. total daily expenditure calories do not count…only your calories from your actual workout counts) I recommend you make your usual recovery day a light 30 minute walk day just to stick with the challenge.

You MUST sign up on Endomondo & use GPS. This is the only way your performance will be tracked.

If you train outdoors, you MUST use the GPS feature. I need to see what you did.

If you train indoors, you MUST turn on GPS & take a picture of your workout summary from the cardio equipment to include your calories OR from your personal activity tracker device (HR monitor, Fitbit…). Post your picture on Endomondo after you workout. I need to see what you did.

The *client with the most calories burned wins 2 movie tickets!!! I hope you burn close to 4,500!

*Only active clients of Oh! Fitness LLC are eligible to win movie tickets. Participating past clients or non-clients  will earn $5 off their next personal training session with Oh! Fitness.

join the Oh Fitness LLC challenge

 

 

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

For Best Fitness Results

For Best Results…

Want to get the most from your workouts? Follow these 5 tips:

  1. Be Consistent: exercise at least 5 times each week.
  2. Be Challenged: change your routine often.
  3. Be Patient: don’t forget that true fitness results take time.
  4. Be Excited: find an exercise program that you enjoy or at least can bear.
  5. Be Supported: call in a professional for better results. Also, create a support system. It will provide constant motivation. Connect with more people who have your same better health & fitness goals in mind. Better yet, connect with folks who ALREADY have what you want to achieve. We’ll help get you there! I’m on Instagram, Facebook, Twitter, Pinterest…no excuses!!!

 

Southwest Chicken Recipe

Serve this flavorful Southwest Chicken with a heaping side of dark leafy greens. This is the epitome of a meal focused on protein, fat, fiber. It’s meals like this that will melt off body fat and improve your health and fitness. Enjoy! Servings: 6

Here’s what you need…

Southwest Chicken

Southwest Chicken

  • 1.5 lbs  chicken breast
  • Dash of black pepper
  • 1 Tablespoon coconut oil
  • 1 small yellow onion, chopped
  • 1 tomato, seeded and diced
  • 2 Tablespoon chili in adobo sauce
  • 1 Tablespoon chili powder
  • 1 Tablespoon balsamic vinegar
  • 1 teaspoon ground cumin
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon ground cinnamon
  1. Southwest Chicken Recipe nutrition facts Oh Fitness LLCRinse the chicken breasts and pat dry. Butterfly cut the chicken, opening each breast up like a book. Sprinkle both sides with salt & pepper. Place the chicken in a baking pan and set aside in the fridge as you prepare the sauce.
  2. Place the coconut oil in a skillet over medium heat. Add the chopped onion and sauté until soft, about 5 minutes. Add the remaining ingredients and continue to cook for about 10 minutes. Use a hand blender to puree the sauce until smooth.
  3. Coat the chicken with half of the sauce and marinate for 30 minutes & up to 24hrs. Preheat the oven to 350 degrees F.
  4. Cover the chicken with foil and bake chicken for 30 minutes in the preheated oven. Serve warm with a spoonful of the reserved sauce & some leafy greens on the side, steamed of sauteed in olive oil. Happy #GymKitchen eating!

Nutritional Analysis: One serving equals: 207 calories, 4g fat, 436mg sodium, 10g carbohydrate, 4g fiber, and 29g protein.

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Turning Natural…local & healthy is in the neighborhood!

PG county  health nuts & newbies please stop by Turning Natural in Forestville Maryland. It’s a more healthy juice bar…no added sugar like other places I won’t mention. The knowledgeable staff proudly creates fresh juices & foods locally grown. Can it get any better? Check out their site and stop by. You’ll be in for a pleasant surprise!

Turning Natural 7702 Forestville, Maryland 20747

Turning Natural 7702 Forestville, Maryland 20747

Can Fruit Sabotages Results?

YES

Most of us know fruit is healthy – but while fresh fruit does contain essential vitamins, antioxidants, minerals and fiber, the market place has been flooded with “fruit products” that are sabotaging your fat loss results.

Is any product with the word “fruit” in the name a valid way to meet your fruit quota? No. Here’s the truth:

Problem Fruit #1: Fake Juice

Fresh fruit juice can be wonderful. It has great flavor, great color, and good amounts of important vitamins, antioxidants and minerals. At least it does when it is actually fruit juice. Unfortunately, many drinks labeled as fruit juice, contain a very LOW amount of actual fruit juice. For these hardly-fruit fruit juices, sugar and water make up the bulk of the contents, robbing you of the important benefits of all-natural fruit juice and leaving you primed and ready to fill your fat cells. Furthermore, there is little to no fiber in fruit juice making it easier for the sugar to go straight to your gut!

Keep fruit juice indulgences to a minimum (a free/cheat day drink), as even the fruit-only kind is loaded with simple sugars.

Problem Fruit #2: The Fruit Smoothie
Now, now, don’t get all up in arms. Smoothies have long been considered a healthy treat, but this is often a misconception. It’s not that all fruit smoothies are unhealthy. In fact, a smoothie can give you a big boost of vitamins and minerals that help you feel energetic and ready to face the day. However, it’s very easy to add more sugar than is found in many desserts, losing all the healthy benefits and putting you at risk for fat storage. Check out the nutrition facts of your favorite smoothie shop…you might be shocked.

To keep your smoothie lean and healthy, don’t add ice cream, frozen yogurt or juice, processed sweeteners, or other items that are high in sugar and filled with empty calories. Keep your smoothie super lean, use nothing but whole fruit, ice, Greek plain yogurt, and a nice scoop of protein powder to ensure it is high on the health chart.

Problem Fruit #3: Fruit-Filled Desserts
Lots of desserts are based around fruit. Cheesecake, pie, and upside down cake just to name a few. Though most of these desserts are unhealthy, there are a few healthy fruit-based desserts to enjoy. Fruit parfait and fruit sorbet are usually lower in sugar and calories than most desserts. And if you just have to have your cake and eat it too, a light angel food will be better for your fitness goal.

Problem Fruit #4: Fruit-Flavored Cereals
Hopefully eating bowl after bowl of fruity cereals that leave your milk pink and orange is only a problem for your kids (hope NOT…break the cycle). But if you’re still hooked on cereals that claim to have some semblance of fruit, while being filled with added sugars and calories, it’s time for a change. Yes, these cereals may taste good, but sugar-laden breakfast cereals are ruining your fitness results—even if they supposedly have real fruit flavors (ha ha). Wean yourself from the fruity cereals by chopping some real fruit into a bowl of healthy, sugar-free, whole grain cereal. P.S…don’t get tricked by everything Kashi either!

Stick with the Real Deal. The best way to avoid unhealthy fruit flavored products is to only eat raw, whole fruits and avoid packaged fruit as much as possible. This will keep you on track with your fitness and fat loss goal.

Don’t forget that true fitness success comes from a combination of a consistent, challenging exercise routine coupled with a diet of wholesome, unprocessed foods. YOU MUST LEARN YOUR WAY AROUND THE KITCHEN, or you’re going to be in for a long hard bumpy ride!

GymKitchen: Breakfast Cookies Recipe

Yes, these cookies make an acceptable, wholesome breakfast! You’ll notice that there is zero sugar added to these cookies – the natural sweetness comes from banana and applesauce. Adding a large scoop of vanilla protein powder to the dough, increases the protein content of each cookie. While it does take some time to make a batch of these breakfast cookies, you’ll have instant breakfasts for days to come afterwards. Servings: 10 (2 cookies each)

Here’s what you need…

Breakfast Cookies

Breakfast Cookies

  • 300g ripe bananas, mashed (about 2.5 bananas)
  • 1/2 cup unsweetened applesauce
  • 2 Tablespoons coconut oil
  • 1/3 cup raisins
  • 1 teaspoon vanilla extract
  • 1 teaspoon apple cider vinegar
  • 1/3 cup coconut flour
  • 1 teaspoon ground cinnamon
  • 1 teaspoon baking soda
  • 1/4 teaspoon sea salt
  • 1 Scoop of vanilla protein powder
  • 1/2 cup unsweetened shredded coconut
  • 1/4 cup sliced almonds
  • 1/4 cup ground flaxseed
  • *(Optional) 1/4 cup unsweetened, dried berries
  1. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.
  2. In a food processor, combine the bananas, applesauce, coconut oil, raisins, vanilla extract and vinegar. Pulse until smooth.
  3. In a medium bowl combine the coconut flour, cinnamon, baking soda, salt, ground flaxseed and protein powder. Add to the food processor and pulse until combined. Add the coconut flakes, almonds and optional dried berries. Pulse briefly until just incorporated.
  4. Use an ice cream scooper to place the 20 small dough balls 2 inches apart on the prepared baking sheet. Flatten slightly. Bake for 25-35 minutes, until golden and baked through.
  5. Allow to cool for 5 minutes on the pan, then transfer to a cooling rack. Store in an airtight container in the fridge.

Nutritional Analysis: Each 2 cookie serving equals: 128 calories, 7g fat, 187mg sodium, 15g carbohydrate, 4g fiber, and 4g protein, 8g sugar.

Breakfast Cookies Nutrition Analysis

Breakfast Cookies Nutrition Analysis

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30 Day Transformation … 30 days to a new you!

The holidays are on the horizon, and with them come two straight months of eating too much, sweet indulgences, and missed workouts.

Then 2015 will begin with you 5-10 pounds heavier than you are today.

Ugh. No thanks.

What if you spent the next 30 days dropping excess pounds and getting into better shape? Then you could ride out the holiday months fitter than ever and more likely to eat healthier, indulge less and stick with your workout schedule.

You’d welcome the New Year feeling fabulously fit and confident. You’ll definitely be ahead of everyone else too!

Sounds good, right?

I’ve got just the plan to get you there. Follow these 5 steps to transform your body over the next 30 days…

1) Go Bread Free: Going bread-free for 30 days is such a simple way to accelerate fat loss. It’s the easiest way to slash carbs from the diet. Just think of all the extra carbs and calories that you’ll be saving yourself from. And it’s not so bad, once you get used to it. Wrap sandwiches and burgers in lettuce or on top of a pile of greens.

2) Add 4 Minutes: Tack on a 4 minute Tabata after each workout you already do and/or 3x a week starting today. Take the next 30 days to really focus your efforts. Train as if you were preparing yourself for an athletic event, with the mindset that each and every workout is important in seeing you through your goal. Make a log of each time that you exercise, noting the duration, intensity and activity.

3) Slash Your Sugar: Sugar is the biggest thing holding you back when it comes to dropping fat and getting lean. And not just refined sugar. I’m talking about all sugars. Take the next 30 days to cut down on sugars and limit your intake of junk candies and even sweet fruits. This will be hard at first, especially if you have a sweet tooth, but the rapid change in your body is a fantastic incentive to keep going.

4) Focus on Protein and Veggies (semi Paleo): Enough about all the things you can’t eat, let’s talk about what you can eat. Your meals should be a variety of protein and veggies. For protein stick with organic, hormone-free meat that has been roasted, baked or grilled. For veggies, avoid starchy veggies like potatoes, and instead stick with an assortment of colorful, fiber-filled veggies.

5) Commit to be Fit: The quickest way to get your body into tip-top shape is to follow me. I’m here to get you into the best shape of your life, with my proven, effective system. Make the commitment now, and together we can make the body of your dreams a reality.

So there you have it, 5 simple steps to transforming your body before the holidays even begin.

Remember, the next 30 days are going to pass whether you jump on board with a fitness plan or not! So you’re going to spend the next 30 days simply getting older and more out-of-shape OR you could buckle down and finally make your amazing transformation.

The choice is yours.

GymKitchen: Low Carb Pumpkin Muffins Recipe

Here’s a muffin that isn’t sugary, starchy and devoid of nutrients – like the muffins at your favorite coffee shop. These muffins are rich in beta-carotene and contain half an egg’s worth of high quality protein. You could use sweet potato if you don’t like pumpkin. The delicately sweet flavor will satisfy and have you coming back for more. Servings: 12

Here’s what you need…

Low Carb Pumpkin Muffins

Low Carb Pumpkin Muffins

  • 1/2 cup coconut flour (in the health food or baking section of stores)
  • 2 teaspoons ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon ground cloves
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 cup canned pureed pumpkin
  • 6 eggs, beaten
  • 3 Tablespoon coconut oil, melted
  • 1/3 cup honey
  • 1 teaspoon vanilla extract
  • 12 pecans for topping
  1. Preheat oven to 400 degrees F. Oil muffin pans.
  2. In a medium bowl, combine the coconut flour, spices, baking soda and salt.
  3. In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add melted coconut, honey and vanilla and mix until well combined.
  4. Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared.
  5. Spoon into prepared muffin pan, filling each muffin 2/3 full. Bake for 18-20 minutes or until golden.
  6. Place on wire rack to cool. Happy #gymkitchen eating!

Nutritional Analysis: One serving equals: 127 calories, 7g fat, 230mg sodium, 11.7g carbohydrate, 3g fiber, and 5g protein.

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Killer Abs Exercises

True, crunches won’t make your muffin top disappear, but that doesn’t mean you shouldn’t strengthen your abdominal muscles. Consistent core exercises are an essential part of a well balanced exercise routine. They strengthen your back, abs and other core muscles. Try these killer ab exercise:

Ladies Forearm Plank Oh Fitness LLCForearm Plank: Lie face down on a mat resting on your forearms, palms flat on the floor. Push off the floor, raising up onto your toes and resting on your elbows. Keep your back flat, in a straight line from head to heels. Squeeze your glutes and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. Hold for 15, 30 on up to 60 seconds, lower to the start position and repeat for 2 more times.
Ladies Reverse Crunch Oh Fitness LLC

Reverse Crunch: Start on your back, bend your knees with your feet on the floor. Extend both arms down on the floor on each side of your body, palms facing down. Exhale and bring your knees up towards your chest. Slowly lower them back down to start position. Repeat for 10 or up to 20 reps 2 more times.
Mens Lower Body Twist Oh Fitness LLC

Lower Body Twist: Start on your back with your knees bent and feet raised parallel to the ground. Place your arms to either side of you, palms on the floor. Lower your legs to one side as low as you can toward the floor. Pick them back up toward the center, then lower them down to the other side. Try to keep your shoulders on the floor the entire time to focus most on your midsection twisting. Repeat for 1o or up to 20 reps 2 more times.For an extra challenge extend your legs straight into the air instead of bending them.Ladies Lower Body Twists Oh Fitness LLC

GymKitchen: Turkey Apple Nut Butter Wrap Recipe

Here’s a quick, tasty snack that’s big on protein and fiber and low on carbs and sugar. Take a few of these delicious turkey wraps to work with you, and enjoy as a power snack – rather than turning to the vending machine. This recipe is saved in MyFitnessPal now!!! Enjoy! Servings: 3

Turkey Apple Nut Butter Wraps

Turkey Apple Nut Butter Wraps

Here’s what you need…

  • 3 low sodium turkey slices
  • 1 small apple
  • 2 Tablespoons nut butter butter
  • 1 Tablespoon raisins
  1. Assemble the turkey slices with a smear of nut butter, a few apple slices and a sprinkle of raisins. Roll up and happy #GymKitchen eating!

Nutritional Analysis: One wrap serving equals: 136 calories, 10g carbohydrate, 6g fat, 11g protein, 2g fiber, 150mg sodium

Nutrition Analysis: 1 wrap

Nutrition Analysis: 1 wrap

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