Welcome the New Year with Fit4Lyfe

Say GOODBYE-ADIOS-CIAO-BON VOYAGE-SAYONARA-SHALOM to 2016 and HELLO-HOLA-CIAO-BONJOUR-NAMASTE to 2017!!!!

On 01.01.2017 we will WELCOME the NEW YEAR with an AMAZING 90-minute workout at Fit4Lyfe. This WILL be the way you start RIGHT and set the pace for an AMAZING year to come!

*Class is 1030am - Noon BUT broken up into 2 segments to meet EVERYONES needs*

Options:

1. 1030am - 11am is a 30 minute outdoor Total Body "Cardio" based workout (running, sprinting, drills, tire flips, bucket carries, etc etc)
2. 11am - Noon is a 60 minute Indoor Total Body Workout (TRX, Resistance Bands, Weights, BOSU, Cardio, Core, etc etc--- the style we teach on a daily basis)
3. 1030am - Noon is the entire 90 minute class.

Do one or both, the option is all yours and completely modifiable to meet EVERYONES needs.

Pricing:
Unlimited Clients enjoy either classes for FREE!
Package Clients can use their account balance to pay for classes.

All others:
30 Minute Session is $10
60 Minute Session is $18
BOTH sessions are $25
Link for 01.01.17 Class: http://bit.ly/F4LNewYearWorkout

How to Register for one time class (all others register how you normally would do):
Click on the link above and go through the process of registering for the class you'd like to attend. It'll prompt you to pay and that is where you'll see the pricing options:

• New Years 30 Minute is for the 1030-11am class
• New Years 90 Minute is for the entire 1030-Noon class
• Single Class is for just the regular 60 minute class thats 11-Noon

SPACE IS LIMITED so do NOT wait!
Get REGISTERED and come JOIN the fun as we WELCOME 2017!

12 Days of FitMAS with Fit4Lyfe and Coach Sandy

On the first day of fit"MAS" my trainer gave to me... 12 AMAZING workouts to BURN SOME MAJOR CALORIES!

The holidays are HERE and during this busy holiday season of shopping, cooking, and traveling, our health and fitness goals often get pushed to the side. The last thing you want during this time is that extra weight gain, right?

Fight off the holiday fat with your Fit4Lyfe FAM and our 12 workouts that will be designed to help you BURN an extra 500-750 calories PER workout---- thats 6000-9000 calories in 12 days!

The FUN begins on December 5th and whether you are a local or virtual client, you CAN participate with us. If you are local and attending classes, the workouts will be designed and you just show up READY to WORK. If you are a virtual client, you will need to pay the $20 fee (http://bit.ly/f4l12dayfitmas) and then join the all virtual group on Facebook. This private group will provide you with your daily workout as well as give you extra motivation, support, tips, tools, recipes, etc etc to keep you FOCUSED and on track during this time. The at home virtual group does not require any equipment so you can do it from anywhere and participate from anywhere. 

AND... if you complete ALL 12 workouts and check-in DAILY, you will be entered into a drawing to WIN a Fit4Lyfe Holiday goodie bag worth $100!

Workouts START December 5th so GET READY and BOOK your spots NOW.

Baked Pork Chops with an Apple Glaze

Holidays are HERE and I am all about trying new dishes and keeping it as festive as possible---- honestly, I just wanna bottle up the holidays and slowly release it throughout the year. There is just something super SPECIAL about this time of the year and I truly do ENJOY the meals and treats that come along with it.

If you follow me on Facebook, you saw my recent dish that I put together the other night. We were doing a little get-together with my folks and sister since we were away for Thanksgiving and in trying to stay within that holiday feel, I wanted to make something super yummy and simple {cause I like easy}. So this is what I came up with....

Baked Pork Chops with an Apple Glaze

It was super EASY and I was able to prep it while my little one was napping so that made it an immediate YES in my book.

INGREDIENTS

• 6 Pork Chops (I used bone-in pork chops because it looked prettier)
• 4 apples (peeled and sliced)
• 1/4 cup Apple Cider Vinegar
• 3 Tablespoons Butter (I use Kerrygold or any other grass-fed butter)
• 3 Tablespoons Brown Sugar (or use honey)
• 2 Tablespoons Cinnamon (divided)
• 1 Tablespoon Nutmeg
• Salt and Pepper

INSTRUCTIONS

1. Preheat oven to 350-degrees.
2. Line 9x13 glass casserole dish with sliced apples and sprinkle with 1 Tablespoon cinnamon.
3. Layer pork chops on top of apples and sprinkle with salt and pepper. (I crammed them in there and fit all 6 in one dish.)
4. In a small saucepan on low-heat, melt butter, remaining cinnamon, nutmeg, sugar and apple cider vinegar; stirring constantly.
5. Pour sauce evenly over pork chops. (I let it sit for 2 hours before baking but you don't have to do that--- def a nice option.)
6. Bake UNCOVERED for 35-40 minutes or until no longer pink. (Pork dries up quickly so check it often and try NOT to overcook it.)
7. Slice it up and top with some juices and apple pieces--- SOOOO yum!
8. ENJOY and let me know how yours comes out!

Final! Served with Sauteed Spinach, Roasted Brussels and Salad.

Fit4Lyfe Black Friday... WEEKEND DEALS!

LISTEN UP #FitFam... we are just a day away from Black Friday and Fit4Lyfe is READY to give you all the BEST options... ALL WEEKEND LONG!

Our deal will START on Friday at 12:01AM and go alllllllll the way through Monday at 11:59PM! BUT once it closes down, it's OVER, so you will NOT want to miss out. Set your alarms and reminders to be READY to take advantage of the deals. FULL explanation is listed below on HOW to sign up and get the discount. Please follow the steps OR reach out to Coach Sandy or Coach Jason with any questions. DO NOT WAIT UNTIL THE LAST MINUTE!

Two DEAL Options:

1. $89 for NEW MEMBERS! 1-month commitment for UNLIMITED CLASSES (expires 30-days after first use). Go to http://bit.ly/F4LBlackFriday or CLICK HERE to go directly to the checkout screen. You will be prompted to select the $135 Month to Month Unlimited NO Auto Debit deal and you will use code F4LBlackFriday promo code for the discount. This will bring you down to a total price of $89. *This deal is for NEW MEMBERS ONLY and we will not honor any existing clients using the deal. ONE deal per account. Regular rates apply after deal expires.*
2. $89 for FAMILY ADD-ON! 1-month commitment for UNLIMITED CLASSES (expires 30-days after first use). *Please have Family member ADD relationship to YOU by logging in to their Mind Body Account, click on MY INFO tab and then complete FAMILY MEMBER section with your information.* Once completed, you can go to http://bit.ly/F4LBlackFriday or CLICK HERE to go directly to the checkout screen. You will be prompted to select the $135 Month to Month Unlimited NO Auto Debit deal and you will use code F4LBlackFriday promo code for the discount. This will bring you down to a total price of $89. *this is for FAMILY ADD ON for ANY clients--- new and existing; you MUST be linked to family member to be honored. ONE deal per account. Regular rates apply after deal expires.*

'Tis the season and its time to get COMMITTED to finishing 2016 in a HEALTHY way and START 2017 off RIGHT! Get your FRIENDS and FAMILY on-board with YOU and TOGETHER, you will achieve amazing things!

Healthy Holiday SWAPS

Holidays are HERE and although it may seem like your doomed to gain some weight with all the extra goodies around, know that most people do NOT gain that much weight. What DOES happen is that you may gain 1-2 pounds BUT never lose it after the holidays. Over time, this can add up to a lot of unwanted weight and before you know it, that 1-2 pounds has turned into 5-10 pounds. NOOOOO! Lets avoid that.....

The BEST thing you can do for yourself during this time is portion control for those items that you HAVE TO HAVE and try and stay away from the unhealthy items. Keep it clean as often as you can but most of all, ENJOY what you are eating. Don't stress over eating that boring meal when what you really want is something a little more enjoyable that you really only have once a year. ENJOY it, portion control and move on with your day.

Here are 14 GREAT Holiday Food Tips and SWAPS that I like to use:

1. Watch those dips and go for something that is yogurt based OR make your own and bring it to the party.
2. Wine spritzers have way LESS calories than most alcoholic drinks; choose that instead.
3. Candied Yams are LOADED with sugar and unwanted calories; go for FRESH sweet potatoes that you can roast yourself.
4. Although the dark meat is oh so YUMMO, WHITE MEAT is better!
5. Homemade stuffing is not only fun {and EASY} to make BUT its healthier.
6. Traditional gravy can be VERY high in fat; swap out for low-fat OR just use a small amount.
7. Cranberry relish is better than cranberry sauce an its actually EASY to make using Stevia too.
8. Green Bean Casserole----> SO high in calorie content! Go with fresh green beans instead.
9. An easy way to lighten up those mashed potatoes is to use low-fat milk and Greek yogurt as additives.
10. Cauliflower is the new thing... you  can roast it, mash it, add it! Its a GREAT base to any side dish..
11. Anything white bread based could easily be swapped out with whole wheat.
12. Traditional eggnog is ROUGH... and there are SO many options these days; including almond milk based and even Vegan!
13. Apple pie is AMAZING but you can also BAKE fresh apples, top with cinnamon, stevia and a dollop of whipped cream.
14. Pumpkin Pie is better than Pecan Pie!

In the end, tis the season to enjoy with family and friends! We may get overloaded with work and family and traveling and FOOD but it goes by SOOOOOO fast... ENJOY IT!

Planks and THANKS this November

I can NOT believe its the holidays already and while we're being thankful ALL year round (right?!?!), tis the season to really take a moment to remind ourselves of WHAT we are thankful for...

Fit4Lyfe is thankful for YOU and what you have helped us become. To show our gratitude and love for each one of you, we are hosting a *FREE* PlanksGIVING group that will start on November 1st and go through the entire month of November. Everyday you will do some planking AND give thanks for the great things in your life. Every week will get just a tad bit more intense but don't you worry, we're here to support you along the way. We do things a little different and will not just be doing regular planks--- we like to bring in some new and FUN moves too! 

FUN Cha Cha Plank Video

Planking is one of the BEST exercises for core conditioning but don't let it stop there... its GREAT for your glutes, hamstrings, posture and balance! Planking can truly be the base for a GREAT body!

Rest days will be provided every couple of days and the private Facebook Group and Calendar will help you understand what you need to do each day and HOW to do it; form is KEY here! This little fun challenge is in addition to your regular workout calendar so please, lets not stop doing all the other great workouts we love to do.

There will be plenty of variations to help our beginners as well as challenge our advanced athletes. Ultimately, you are encouraged to stay on track and commit to doing your planks and give THANKS each and everyday.

Some of the variations you will see include:
High Planks
Low Planks
Side Planks
Hip Ups
Up and Down Planks
Cross Body Planks
and more....

OTHER Plank Variations you may or may not see ;-)

Ready to get this party started? YES! Head on over and JOIN the *FREE* Facebook Group now. We start on the 1st and you do NOT want to miss out. OH... and please SHARE this link with your friends so they can join you too. SHARING is CARING and tis' the season to be thankful for all our friends and family too!

Lets go have some FUN!