Summer is here!

Jumping Summer People. Healthly young people vector illustration

FitCrush is thrilled to introduce new options for monthly memberships – just in time for summer vacation! With rates starting as low as $59/month, you can choose a level that suits your fitness needs and change levels at any time as your schedule changes. Join now for more ways than ever to crush it!

bigstock--186650764.jpgDiamond Membership – Unlimited classes – bring a guest to every class – $130/month

Sapphire Membership – 8 classes per month – $10 per additional class – $89/month

Onyx Membership – 4 classes per month – $12 per additional class – $59/month

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Want to Challenge Yourself This Summer?

Wondering how you’re going to stay accountable to yourself over the temptations of summer? We have a plan!

Instead of a traditional HealthCrush Challenge, we will be doing a virtual challenge for the summer. We will have a Facebook group and offer weigh-ins to help keep you on track throughout the summer months.

Join our Facebook group to gain group support and we will post articles, tips, and more at-home workouts so you can have options when you’re traveling.

Weigh-ins will be available weekly (or on whatever schedule you prefer), for $5 per weigh-in. Their is no additional cost for the Challenge for current members. If you continue a membership for the summer, you will automatically be put into the Facebook group, and it’s your choice how often you want to weigh in.

If you’re new to FitCrush and the HealthCrush program, email info@fitcrushstudio.com to set up a nutrition consultation for $49 and join our challenge!

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50 Days ‘Til Summer Challenge!

Our next HealthCrush Challenge starts on April 20th! Spring is here and it’s time to get ready for summer!

We’re changing up the format for our 50 Days ‘Til Summer Challenge and we think you’re going to LOVE it!

50 Days ‘Til Summer Challenge:

* April 20 – June 8

* Physical Challenges on Thursdays at 12:45 pm and Sundays at 1:30 pm to come together and push our fitness limits to new heights

* Meetings on April 23, April 30 and May 21 at 1pm to discuss the science behind fitness nutrition

* Points system to track your participation – earn points just for coming to class, weighing in, tracking your food and more

* Prizes for participation and a grand prize for the top point earners

* Facebook group for community support

* Weekly emails

* Ice cream treats in the studio for after physical challenges and classes

Sign up here or email jessica@fitcrushstudio.com for more information.

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New Year, New You

new-year-flyer-2017

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!

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

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**

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.