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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**

Water Cooler Chatter…

Reusable Stainless Steel Water Bottles

Bring your water bottles!

Our newest studio addition (along with our newly opened weight room!) is our water cooler! Filtered water is now available in the studio space. Please help us be more eco-conscious by bringing your own reusable water bottle and filling it as needed.

Remember to drink plenty of water while working out and all day long. Your body works best when its hydrated .

water in glass

Stay cool and drink plenty!

Upper Body Resistance Band Workout

Side view of a sporty young woman using resistance band in fitne

Great workout for travel!

 

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. Oblique Twists
  3. Lunge Jumps
  4. Ball Slams

Section 1 – Compound Muscle Exercises

8-10 of each exercise for 5 sets

  1. Push ups
  2. Resistance Chest Press (anchor band under legs of bench. Lay flat on bench and grab handle/end of band in each hand, start with elbows bent 90 degrees like a goal post by your sides and press hands up and together, return to start position.)

Section 2 – Targeted Muscle Exercises

Muscle Group 1- Back

8-10 of each exercise for 3 sets

  1. Seated Row (sit on floor with legs straight out, hook the band around the bottoms of your feet and pull back, keeping elbows tucked close to your sides, squeezing with your back. Return to start position.)
  2. Lat pulldown (Anchor band overhead on horizontal bar and kneel in front of it. Grab ends of bands with each hand, with arms mostly straight, and pull down to about shoulder level. Return to start position)
  3. Reverse fly (stand on center of band, cross bands and hold one end in each hand. Bend over and pull bands out to sides keeping arms mostly straight, return to starting position.)

Muscle Group 2 – Arms

8-10 of each exercise for 3 sets

  1. Overhead press ( stand on center of band and grab one end in each hand. Start with palms facing forward, elbows at 90 degrees in goal post formation. Press arms straight up and together, return to start.)
  2. Biceps Curls (stand on center of band and grab one end in each hand. Start with arms extended down at sides and pull the bands up towards shoulders with both hands)
  3. Triceps kickbacks (stand in a forward lunge position (slightly bent at waist) standing on band with front foot. Hold each end of the band and have bent arms with elbows tucked close to your body. Bend your elbow pulling the band back behind you while extending your arm. Return to starting position. After 8-10 reps repeat on other arm)

Section 3 – Abdominal Exercises

Do 15-20 of each

  1. Plank (1 minute)
  2. Crunches
  3. Bicycle crunches
  4. Russian Twist
  5. Leg lifts

Cool Down and Stretch

  1. Arm across body, pull with opposite arm
  2. Bent arm overhead, pull elbow with opposite hand
  3. Stretch on bar, arms behind and pulling chest forward

 

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

 

Disclaimer: FitCrush takes no responsibility for what you do in your own workouts. These workouts are recommended guidelines only. If something hurts, stop immediately and do not repeat the exercise. If you injure yourself while exercising call your doctor for guidance. Make your trainer aware at your next group exercise class or personal training session if you have been dealing with an injury so they can offer modifications if necessary.

Delicious Summer Smoothie Recipes

We taste tested some smoothies during our recent HealthCrush Challenge. Each one is packed with protein. Try them out!

Some Recipe Notes – We made ours with light almond milk, but soy, coconut or skim milk will work just as well. Adjust the calories as needed. We also used sugar free/fat free jello, any JELLO pudding powder will work to create a creamier consistency.

In each recipe, add more water (1tbsp) at a time or ice (one cube at a time) to reach desired consistency.

Chocolate Peanut Butter Smoothie

2 cups ice
1 cup light almond milk (30 calories)
1 serving chocolate protein powder (approximately 100 calories/20 grams of protein)
1 tbsp chocolate sugar free, fat free JELL-O pudding powder (25 calories)
1 tbsp chocolate peanut PB2 (22 calories)
1 tbsp unsweetened cocoa powder (15 calories)

Blend until creamy and enjoy!

Using this recipe: Calories 192; Protein 25 g; Carbohydrates 15 g; Fat 4 g

York Peppermint Patty Smoothie
2 cups of ice
1 cup of Light almond milk (30 cals)
1 serving of Chocolate Protein Powder (approx = 100 cals/20 gr of protein)
1 tbsp Chocolate JELL-O Pudding Powder (25 calories)
1 tbsp unsweetened cocoa powder {15 cals}
2 drops of peppermint oil (careful, it’s strong!) 
Blend until creamy and enjoy!
Using this Recipe: Calories 170; Protein 23 g; Carbs 10 g; Fat 4 g
Vanilla Frappe-chino
2 cups of ice
1 cup of Light almond milk (30 calories)
1 serving of Vanilla Protein Powder (approx = 100 cals/20 gr of protein)
1 tbsp Vanilla JELL-O Pudding Powder (25 calories) 
1 tsp espresso powder (5 calories)
1 tsp of monk fruit sweetener (0 calories)
1 tbsp of Vanilla Almond milk Creamer (15 calories)
1/4 tsp of vanilla extract (2 calories)
Blend until creamy and enjoy!
Using this recipe: Calories 177; Protein 21 g; Carbohydrates 12 g/Sugar 6 g;
Fat 4 g
(Compare to Starbucks at 260 calories/4 g protein/55 g carbohydrates/50 g sugar/3 g fat) 
~Better for you and just as yummy!~
Snickerdoodle Smoothie
2 cups of ice
1 cup of light almond milk (30 calories)
1 serving of Vanilla Protein Powder (approx = 100 cals/20 gr of protein)
1 tbsp Vanilla JELL-O Pudding Powder (25 calories)
1/4 tsp cinnamon (0 calories)
1 tbsp of Vanilla Almond milk Creamer (15 calories)
1/4 tsp of vanilla extract (2 calories)
Blend until creamy and enjoy!
Using this recipe: Calories 172 Protein 21 g;  Carbs 11 g; Fat 4 g

 

 

Shaker with protein shake and glass on table on bright backgroun

Don’t Lose Your Weigh (Ins)

Fitness Couple Jumping Happy At Sunset

Summer HealthCrush Challenge: July 5 – August 23

with Summer Celebration Sunday, August 28

Meetings on Tuesday evenings at 8pm following 7pm CrushHIIT Lower Body Class

We’ve got a great program designed to keep you on track all summer long:

  • Weekly Group Meetings with your HealthCrush Coach
  • Personal Accountability Charts in the HealthCrush Room to track your progress whenever you are in town
  • Multiple Weigh In Opportunities throughout the Week
  • Weekly Emails with Tips, Inspirations, and Quick Workouts you can do on vacation (even with no gym access)
  • WhatsApp Chat to Stay Connected and Support Each Other (optional)

Email Jessica at Jessica@fitcrushstudio.com or stop by the front desk to sign up!

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