Fitforlife's Blog

The REVOLUTION begins Monday January 9th 5:30pm

Fit For Life Personal Training Studio — Wed, 04 Jan 2012 22:12:40 +0000

610-358-2395

How to Survive the Holidays (without gaining an ounce)

Fit For Life Personal Training Studio — Fri, 02 Dec 2011 13:31:19 +0000

I apologize for the email this week with the link that was not downloading the guide properly!!

Download your “Holiday Survival Guide” NOW!

Can you believe the holidays are just around the corner? Crazy!!

In spirit of the Holiday Season, I would like to give you a FREE gift I created!

“The Holiday Survival Guide”

——> Click HERE for your Holiday Survival Guide

This 22 page guide will help you stay in shape over the next few months! It is filled with workouts, tips, and strategies to help prevent that dreaded holiday weight gain. The average person gains 5-13 pounds from Thanksgiving to New Years, so download your guide NOW!! Click the link below and print out your guide!!

I hope you enjoy and it is my way of saying THANK YOU for being such an awesome reader of my Fit For Life emails and for being amazing clients!

P.S Check out the awesome Holiday Gift ideas at the end of the guide!

——> Click HERE for your Holiday Survival Guide

Happy Holidays!

Stacey

5 Must-Do Butt Exercises

Fit For Life Personal Training Studio — Tue, 16 Aug 2011 20:44:44 +0000

5 Must-Do Butt Exercises

Who doesn’t like to improve their BUTT!

Here you go…

We all want a nice booty, right?

Incorporate the following best backside exercises in your regular strength routine and you’ll burn fat, shape and firm your booty, sculpt surrounding muscle groups, and rev up your metabolism.

1. Kettlebell Swings

Kettlebell swings combine strength and cardio training to redefine your backside. In addition to toning your glutes and hip flexors, you’ll work your core, and cardiovascular system (an all-in-one exercise). Stand with your legs shoulder width apart. Place the kettlebell about one foot in front of you. Push your hips backward, with a slight bend in the knee (shins almost vertical) and reach forward, placing both hands on the kettlebell. From your “hike position” (hips pushed backward, back flat, and chest out) hike the kettlebell behind you, with a purpose (don’t let go).Drive your hips forward, while contracting your glutes and tucking your tailbone under, to swing the kettlebell (always above the knees) until you are standing at “attention” with your hands about chest height.

Important Tips: Always make sure to keep your abs tight (this will keep your lower back protected.) Keep your neck in line with the rest of your spine. Always drive the swing with your hips and NOT your arms. If the bell ever gets too far out in front of you, never reach for it- just let it drop!

2. Lunges

Lunges are a workout staple that will firm your butt and tone your legs. Start with your feet hip width apart then step forward with one leg. Keeping your abs tight, chest high, and spine straight, sink down into the move until your front thigh is parallel to the floor and your back knee is almost touching the ground. Concentrate on squeezing your glutes as you push through your front heel back to the starting position. Important tip: don’t let your moving knee extend past your toes.

3. Step Ups

This is a great exercise for your butt as well as your quads and calves. Step ups also increase your heart rate so you’ll get the extra benefit of fat-blasting cardio. Stand with your right foot firmly planted on a step or a bench, your left foot on the floor. Push down through your right heel to straighten and stand on your right leg, squeezing your glutes at the top of the movement. At the same time, pull your left leg forward and up, knee bent 90 degrees and raised waist-high. Lower your left leg back to the ground, then step your right foot down. Alternate legs to make one rep.

4. Hip Extensions

Like lunges, hip extensions can be performed anywhere and without equipment. The key to this movement is positioning your weight so that your butt does the brunt of the work, not your legs. On your hands and knees, you’ll focus the main effort in your glutes and lower back without involving your hamstrings. Tighten your core and squeeze your butt to lift one leg toward the ceiling, keeping the 90 degree bend and flexing your foot so you’re reaching with your heel as you raise your thigh in line with your spine. Keep the movement slow and controlled to the top and then back down again.

5. One-Legged Deadlifts

One-legged deadlifts do triple duty, activating your muscles for a highly effective toning session that works your butt, hamstrings, and lower back. Holding a kettlebell/dumbbell in each hand, stand with your feet hip width apart, knees soft. Keeping your weight firmly on your left leg, lean forward from your hips, reaching the dumbbells toward your left foot and raising your right leg out behind you. Remember to keep your core tight and not round your back. Now stand straight, squeezing your glutes as you come back to start. Do a full series of reps before switching to your right leg for the second half of the set.

In case you’re not a current member of our boot camp or kettle bell series, we cover all of these great exercises and much more! Space is limited. Call today to sign up! Kettle Bell starts Thursday September 1st at 6:30pm and Boot Camp starts Tuesday September 6th at 6:30pm at Rose Tree Park! Email stacey@fitforlifeptstudio.com or 610-358-2395 for more info!

Committed to Your Health & Fitness,

Stacey Cutler

I Like It Raw!

Fit For Life Personal Training Studio — Wed, 03 Aug 2011 12:00:11 +0000

When it comes to your fruits and veggies always choose fresh, raw or
hardly cooked. Raw fruits and veggies contain the most
nutrients and also require more calories to digest! Many say its too expensive to eat healthy and that my friends is BS! There are many ways to cut back and afford the healthy stuff! First thing is PUT THE JUNK FOOD BACK ON THE SHELVES!! Next visit a local farmers market instead of the supermarket for your fruits, vegetables and some meats!

I recently visited the West Chester’s Growers Market on the corner of North Church and West Chestnut streets in West Chester. The market is in full swing from May through December on Saturday’s from 9am-1pm with a variety of fruits & veggies and beautiful fresh flowers available for purchase from local vendors which are very inexpensive. I purchased a ton offresh cucumbers, beets, tomatoes, apples, plums, zucchini and squash all for under $15!!

There are many local farms in our area. Another site I found, http://www.localharvest.org/ will help you find farmers’ markets, family farms, and other sources of sustainably grown food in your area, where you can buy produce, grass-fed meats, and many other goodies. All you have to do is put your zip code in the search box!! You can also find great CSA’s (Community Supported Agriculture) to support local farms. Once you try a local farm for your produce, I guarantee you will LOVE IT! Good Luck and send me some comments if you visit any of our local farms!! Ok, i am off to eat a juicy plum!!

Stacey

Testimonial- Danielle B. Havertown, Pa.

Fit For Life Personal Training Studio — Thu, 07 Jul 2011 20:17:12 +0000

This past April, I signed up for Fit ForLife Boot Camp. I was looking for results and needed the motivation to get the results I was looking for. I was extremely anxious and intimidated prior to my first session. After my the first session with Stacey, I was hooked. It was everything I was looking for. There was nothing intimida…ting about the workouts which are never the same or boring. Stacey offers a workout that is geared toward all fitness levels. I noticed that my own fitness level has increased since I started Boot Camp. The best part is I now look forward to working out, I am getting the results I was hoping for and Boot Camp has given me the confidence and motivation to keep going. Thanks Stacey and Fit For Life!

Testimonial from Brian Miller- Allstate Agent

Fit For Life Personal Training Studio — Wed, 06 Jul 2011 21:41:57 +0000

Thanks Brian!!

“Fit for life boot camp is the best total body work out I have ever had! I joined Fit for Life Bootcamp with my girlfriend thinking it was a class designed for women and that it would be easy for me . I could not have been more wrong. This is the most intense and rewarding workout I have found. Every session is something new, creative and challenging that pushes me to my limit. This bootcamp is a great workout for men and women of all fitness levels.”

Brian Miller – Exclusive Allstate Agent

Chadds Ford, Pa

Boot Camp Media Starts July 12th!!!

Fit For Life Personal Training Studio — Wed, 06 Jul 2011 20:49:33 +0000

Sign up for Rose Tree Park Boot Camp Starting Tuesday July 12th at 6:30pm!!

Stop And Be Honest With Yourself, How SICK And TIRED Are You Of Struggling With..

Your clothes not fitting the way they should
Trouble spots that just wont go away
Embarrassing stomach bulge and a flabby body
Feeling sluggish, irritable and exhausted all the time
Being self-conscious with how your body looks and feels
Your busy schedule keeping you from being fit and feeling good

NEVER DEAL WITH THE FOLLOWING EVER AGAIN!!

Boring redundant workouts
Boring cardio workouts
Workouts that don’t target your problem areas
Not having anyone to motivate, encourage and care about your fitness goals

JOIN STACEY AT ROSE TREE PARK IN MEDIA ON TUESDAY’S AND THURSDAY’S 6:30-7:30PM

ONLY $160 FOR THE MONTH

REFER A FRIEND AND YOUR NEXT MONTH IS HALF OFF!!

CLIENT APPRECIATION DAY – JUNE, 27TH!!

Fit For Life Personal Training Studio — Tue, 14 Jun 2011 16:14:06 +0000

Let’s Celebrate!!

Monday June 27th ALL DAY!

The staff at Fit For Life would like to celebrate with you on Monday, June 27th and THANK YOU for all your hard work and dedication to working out!

*Bring a friend for FREE to any of our classes!

powerFIT w/Derek 6-7pm

ZUMBA w/Sol 6:30-7:30pm

ZUMBA w/Paty 7:30-8:30pm

*Healthy Refreshments ALL DAY LONG!!

Rose Tree Media Boot Camp Launches April 26th!!

Fit For Life Personal Training Studio — Wed, 30 Mar 2011 11:47:37 +0000

Many, if not all of you, have said to me at some point in the past, ”If only Fit For Life was closer, I would love to work out there!”.

If you are you ready to get fit, have fun, and feel great, then grab your sneakers and water bottle – we have work to do! Yes, that’s right, I am bringing my Boot Camp classes to Media, PA, beginning the last week of April!!!! Only 7 miles from Havertown!

Here’s the scoop: This 4 week session begins Tuesday, April 26th. We will meet on Tuesday evenings at 6:30pm and Saturday mornings at 9am at Rosetree Park in Media, PA (rain OR shine!). The classes will cost $25 per class $200 for the 4 weeks. I am going to begin classes the week of April 26th and need to limit participation to only 15 people. The client with the greatest inches lost will receive the following 4 weeks FREE!!

ONLY 4 SPOTS LEFT!!

Boot Camp often has the reputation of being an intimidating class. Do not worry - no matter what your level of fitness, you will succeed in this class! I guarantee it! I will go above and beyond to help you attain your goals!

The format of the class consists of a variety of fun exercises, done in intervals. For example, we might do lunges, followed by tossing the medicine ball, followed by a short run. Each class will be different so your body will never adapt! We will add lean muscle and shrink your fat cells. Adding one pound of muscle will burn an additional 50 calories at rest!! This is significant when trying to lose weight.

Rosetree Park is beautiful too, so being outside in the gorgeous weather will keep your energy and motivation high. LET’S DO THIS! DO IT FOR YOU!

If you have any questions, or wish to reserve your spot now, please email me or give me a call at . Please send this to any of your friends or family members who are interested. I’ll need to know your tee shirt size too! Remember space is limited. Do not wait to sign up tomorrow, sign up NOW!

Fit For Life Personal Training Studio — Fri, 25 Mar 2011 12:43:08 +0000

Hello Fit For Life-ers!

I was at Trader Joe’s yesterday and thought I would share a couple items that I love and will help reduce belly fat! I bought a bunch of stuff that you already know is healthy (plenty of fruits, veggies, etc) and then quite a few things that most people don’t use but are WAY healthier than the “healthy” option of similar food items that people do normally use.

#1 Ezekiel Bread: Most people would choose 100% Whole Wheat bread as a “healthy” option. I didn’t buy 100% Whole Wheat bread, I bought Ezekial 4:9 Sprouted Grain bread.

Is 100% Whole Wheat bread bad? No, but Ezekial bread is just 100 times better. Organic, Sprouted, 100% Whole Grain flourless bread. And a 2-slice serving even contains 8 grams of complete protein (and 6 grams of fiber). So yes, it’s better!! Ezekiel also makes bagels, pasta, and tortilla’s!!

#2 Almond Butter: Tired of the same old peanut butter? Try an alternative that tastes great on the Ezekiel bread from above!! Almond butter is a great alternative to the run-of-the-mill peanut butter that you’re used to slathering on your toast. Although peanut butter is a good source of protein, it is also filled with hydrogenated oils and sugar. Almond butter is a much better choice because it contains no added ingredients or preservatives. Almond butter is simply made of almonds, crushed up and smoothed into a delicious spread. Almond butter is a good source of protein; it’s packed with monounsaturated fats, which are good for the heart, and helps to control blood sugar. BUT, still read your nutrition labels to make sure there is no added sugar!! (You can press your own almond butter at The Fresh Market!!) Yummm

Grab some Ezekiel Bread and almond butter the next time you are at the store and tell me how you like them!!

More healthy tips to come!! Questions on a particular topic? Shoot me an email!

Stacey