Meet our newest instructor

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Meet Kerry Sinclair, our newest instructor! A dedicated teacher of classical pilates and yoga, Kerry has 12 years of experience designing programs for a diverse client base that includes performance athletes, seniors, soon-to-be-moms, and more. Kerry’s focuses are on alignment and functional movement, and her teaching is centered on the principles of Joseph pilates, Vinyasa and Anusara yoga. She describes teaching as one of the great joys of her life, and part of her foundation for living in a busy world.

We are so excited to welcome Kerry to FitCrush and look forward to her first pilates class on February 9. Beginning tomorrow, Kerry will be teaching pilates every Thursday at 6:00 p.m. Sign up through our online schedule.

We hope to see you there!

 

New Year, New You

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Happy New Year from FitCrush!

New Year, New You

Time to try something new for 2017! FitCrush is offering $59 monthly memberships for your first 4 months if you sign up in January. Join us  for small classes with personalized attention including HIIT training boot camps, barre, Zumba and kickboxing.

Email classes@fitcrushstudio.com to try out a free class and get more details.

 

Want the Whole Package?

Join us for a HealthCrush Challenge and learn how to drop body fat and build lean muscle for life. Two new Challenge groups forming in January

Core Challenge – $189
For those starting out or returning to fitness. Our flexible fitness nutrition plan combined with our signature exercise plan that focuses on strength training will help you to increase lean muscle and reduce body fat. We will teach you how by balancing your macronutrients you can create habits that are healthy for life.

Hardcore Challenge – $289
Do you exercise regularly but want to be certain you are strength training for maximum results? Are you feeling determined to make a change to your body and are willing to follow a precise diet to make it happen?  Our Hardcore challenge offers a more restricted diet plan to help you fine tune your body, reduce your body fat, reset your metabolism and increase lean muscle. IF you are READY TO WORK HARD and have the discipline to get the results you’re after… This challenge is for you.

 

What do you get?

~Unlimited fitness classes during the 6 week challenge
~A guided study of a book that correlates to our shared goals
~Individual weekly weigh ins
~Group support meetings that focus on fitness nutrition strategies for success
~Our exclusive HealthCrush guide that outlines our signature fitness nutrition plan, filled with wellness tips, tips for dining out/flexibility and workouts.
~Weekly update emails
~ Access to our private Facebook group for ongoing community support.

Visit www.fitcrushstudio.com for more info!

FitCrush Holiday Schedule

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FitCrush will be closed on Saturday, December 24 and Sunday, December 25 for the Christmas holiday.

We will be closed on Saturday, December 31 and Sunday, January 1 for the New Year holiday.

Classes Monday through Friday will be running on a regular schedule, but please check the online schedule before attending as there will be some small changes.

Look out for some new schedule updates and HealthCrush Challenges coming in January!

We wish you a happy and healthy holiday season!

 

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Morning Class Schedule Update!

Starting this week we will have two 9:30 am options on Tuesday and Thursday mornings! BarreCrush will remain at 9:30 am in the FitCrush studio and Crush HIIT Lower Body will take place in the Ballroom. We love how the Ballroom offers us the option to spread out and sprint our way through cold mornings!

As always, please check the schedule regularly and sign up for classes as the schedule is subject to change.

Here’s what you’ll see weekday mornings at FitCrush:

Monday
8:30 am BarreCrush with Lisa O
9:30 am Crush HIIT Upper with Elisabeth O

Tuesday
7:00 am Crush HIIT Total Body Conditioning with Lindsey R
9:30 am BarreCrush with Lisa O
9:30 am Crush HIIT Lower Body with Lindsey R

Wednesday
8:30 am BarreCrush with Lisa O
9:30 am Crush HIIT Total Body Conditioning with Elisabeth O

Thursday
7:00 am Crush HIIT Total Body Conditioning with Lindsey R
9:30 am BarreCrush with Lisa O
9:30 am Crush HIIT Lower Body with Jessica H/Elisabeth O

Friday
8:30 am BarreCrush with Lisa O
9:30 am Crush HIIT Upper Body with Elisabeth O

See you there!

Experimenting with Egg Whites

Our HealthCrush Holiday Survival Challenge is going strong! The Challengers were asked to take a recipe and lighten it up and add additional protein using egg whites. Here are their submissions.

Fun Fact: We learned that containers of egg whites are pasteurized, so you can add them to smoothies and recipes without cooking them.

Lisa’s Half Healthy Pumpkin Pie Filling

Ingredients:
1/2 c. egg whites
3/4 c. sugar
1 tbsp. cornstarch
1 tsp. salt
1 tsp. cinnamon
1 tsp. pumpkin pie spice
3/4 c. skim milk
3/4 c. light cream
1 can pumpkin puree

Instructions:
1. Mix all ingredients well.
2. Pour into unbaked pie crust already in pan.
3. Bake at 425 degrees for 15 minutes then lower temperature to 350 degrees and bake for approximately 40 minutes more.

Nonstick Egg White Muffins

Instructions:
1. Saute vegetables of choice.
2. Cut 1 Flat-Out Protein Up wrap into 24 pieces.
3. Line each muffin tin with the wraps.
4. Pile in the vegetables.
5. Fill each muffin tin to its top with liquid egg whites.
6. Top with grated cheese if desired.
7. Bake at 375 degrees for 10-14 minutes until golden brown.

Egg White and Oat Garlic Pizza Crust

Ingredients:
1. 1 c. old fashioned oats
2. 2/3 c. egg whites
3. 1/2 c. water
4. 1 tbsp. flour
5. 1 tsp. garlic salt
6. 1 tbsp. garlic paste
7. pizza sauce and toppings of your choice

Instructions:
1. Preheat oven to 400 degrees.
2. Mix oats, egg whites, water, flour, garlic salt and paste in a bowl. Blend until smooth.
3. Spray cooking spray in a large skillet.
4. Cook for 5 minutes over medium heat until edges brown.
5. Gently flip over and cook the other side 2-3 minutes.
6. Put crust into baking pan and add sauce and toppings.
7. Bake 10 minutes, until cheese is melted.

Martha’s Scrambled Eggs with Herbs

Ingredients:
4 egg whites
2 tbsp shredded cheddar cheese (2% reduced fat)
1 tbsp chopped cilantro or other herbs
Cholula hot sauce (optional)

Instructions:
1. Separate eggs and discard yolks.
2. Whip egg whites with whisk until frothy and doubled in size.
3. Pour into non-stick (or greased) frying pan.
4. Sprinkle cheese over egg whites and gently stir until firm.
5. Add chopped cilantro and hot sauce if desired.

Omelette Sandwich

Ingredients:
1/2 c. diced tomato
1/2 c. diced red peppers
1 c. egg whites
1/4 c. skim milk
2 slices turkey bacon
2 slices whole grain bread
1 tsp. of McCormick salt free spice mix
1 tsp. Canola oil
1 pinch salt

Instructions:
1. Cook turkey bacon in microwave (3 minutes).
2. Toss red peppers and tomato in pan with oil.
3. Pour the milk and egg whites and mix with spices and a pinch of salt.
4. Pour the mix into pan and cook.
5.Place bacon and cooked eggs between the slices of bread to make a sandwich for a good mix of carbs and protein.bigstock-139451729

8:30 AM Crush HIIT Classes

We are excited to announce an additional 8:30 am class offering:

Crush HIIT
Tuesday and Thursday  Mornings @ 8:30 am

Start your day off right and meet our newest trainer, Lindsey!

Need something earlier? Try Crush HIIT Total Body Conditioning at 7:00 am, also on Tuesday and Thursday mornings.

Check out our full schedule and reserve your spot here.

Fall Fun Runs Are Here

Couple jogging in autumn nature

Running season is here!

Come join your FitCrush Family for some runs along the Crescent Trail! Combination of running drills and out and back runs along the trail will be included. Take advantage of the beautiful fall weather with some outdoor cardio – first run is this Sunday at 8 am!

We will meet at the studio at the following times to get started:

Sundays 8:00 am
Tuesdays 9:00 am
Thursdays 11:00 am

Bring a friend, all are welcome (free for everyone)! Sign up here.

 

 

New Fall Schedule Is Here!

Instagram filtered image of American Flag for 4th of july, veter

Happy Labor Day from your FitCrush Family!

FitCrush will be closed on Monday, September 5 in observance of the Labor Day holiday.

We look forward to seeing you back in the studio on Tuesday, September 6 with our new fall schedule. Kicking off the new schedule is Punch Crush Kick cardio kickboxing with Amanda I at 6:30 am!

Check Out Our New Schedule Here: FitCrush Fall 2016 Schedule

Sign Up for Classes Here or on the FitCrush App!

Look out for FitCrush Family Fun Runs starting Sunday, September 11 and Lunch Crush Total Body Conditioning Classes with Elisabeth O and Jessica H starting September 12.

HealthCrush Challenge meetings start Thursday, September 15. Email Jessica to join.

Comments and suggestions on the new schedule? Send them to classes@fitcrushstudio.com. We love to hear from you!

Lower Body Resistance Band Workout

Resistance Band

Great for Travel and At Home Workouts!

 

Check out this WOD designed to tone your lower body.

Warm Up

10 of each for 5-10 minutes (modify cardio exercises as needed to meet your fitness level and take breaks between rounds if necessary)

  1. High Knees
  2. Burpees
  3. Squat Jumps
  4. Ball Slams

 

Section 1 – Compound Muscle Exercises

8-10 of each exercise for 5 sets

  1. Squat (Stand on a band with the feet slightly wider than your shoulders and center of the band between the feet. Holding a handle in each hand, bring the top of the band over each shoulder, securing the band in place by crossing your arms at your chest. Sit straight down, chest up, abs firm, pressing your knees out over your toes. Rise back up to start position.)
  2. Lunges (Start in a lunge position with center of band under front foot. Slowly bend both knees lowering into a lunge and come back up.)

 

Section 2 – Targeted Muscle Exercises

Set 1

8-10 of each exercise for 3 sets

  1. Glute Bridges (lay on back and hold band at side with band over your hips, bend knees and press hips up squeezing your glutes)
  2. Hamstring curl (lay on stomach, loop band low around both ankles and raise one foot towards your glutes, squeezing with your hamstrings)
  3. Donkey Kicks (starting on hands and knees, hold ends of bands in both hands by head, and hook sole of one foot in middle of the band. Kick out the hooked foot straight using glutes)

 

Set 2

8-10 of each exercise for 3 sets

  1. Supinated Clamshell (In sitting position with bent legs, loop band below knees. Open legs spreading knees away from each other, hold for 5 seconds and return to start slowly)
  2. Monster Walks (loop band around ankles and stretching band as far as you can walk diagonally, hold the contraction for 5 seconds and alternate legs)
  3. Standing adductor (loop band around ankles, bring one leg out to side and slowly bring that leg in towards other, passing the standing leg slightly to increase contraction.)

 

Section 3 – Abdominal Exercises

Do 15-20 of each

  1. Plank (1 minute)
  2. Global crunches
  3. Penguins
  4. Side crunch (on each side)
  5. Leg lifts

 

Cool Down and Stretch

  1. Bend over at hips and reach for toes
  2. Pull one foot behind towards your glutes with your hand
  3. Butterfly (sitting, feet together and legs bent stretching adductors)
  4. Bring one foot to opposite side of other leg (knee bent up) and pull your knee in towards chest

 

** To move lactic acid and elevate your heart rate, cardio intervals can be added in between each section or each set**