Class Schedule – March 3-8 2014

March 3rd, 2014
Monday: 6pm P90X- Chest & Back Tuesday: 6pm P90X- Cardio X & Abs Wednesday: 6pm P90X - Shoulders & Arms Thursday: 6pm P90X - Cardio X & Abs Friday: 6pm P90X - Total Body Training Saturday: 10am Flóga w/ Natalie ask synonym .

December Class Schedule

December 6th, 2013
Monday 's 6am/6pm Chest, Shoulders, & Triceps Tuesday's - except Xmas & New Year's Eve no classes 6am/6pm Fluidity and or Cardio Boxing Wednesday's NO Classes on Christmas or New Years 6pm Legs & Back Thursday's 6am/pm White girlie hip/hop Abs and Boxing Friday's 6am/pm Back & Biceps Saturday's 8:45 Foam Roller 9am Flóga

November Class Schedule

November 6th, 2013
6am/12pm/6pm Mon - P90X -Legs & Back 6am/ 6pm Tue -P90X - Core & Balance 6pm (no class 11/27) Wed- P90X - Shoulders & Arms 6am/6pm Thu - Boxing Skills & Drills (No Classes in the morning on the following dates 11/7, 11/14, & 11/28) (No Class in the evening on 11/28) 6am/ 12pm / 6pm Fri P90X - Chest & Back (No classes on 11/29 ) Recovery Week Dec. 2-9

High Protein Brownies

October 5th, 2013
20131005-082825.jpg

Ingredients: 6 Scoops Vanilla Whey Protein 1 Cup Old Fashioned Oatmeal 2 Tablespoons Cocoa 4 Small Bananas mashed 2 Whole Eggs, 1 Egg White 1 ½ Cups Almond Milk Directions: Preheat oven to 350* Mix ingredients 1-3 together in one bowl. Mix ingredients 4-7 in another bowl Add both mixtures together with a wooden spoon. Pour mixture into a coconut oil greased pan. Bake for 15 minutes at 350* Melt 2 Tablespoons dark chocolate chips and spread on top. This recipe yields 18 brownies (Macronutrient Information per serving: 7 5 calories, < 1g Fat, 8.5g Carbs, 11g Protein) Next week I'm gonna make some homemade protein bars with you. Advantages? Less expensive than those you buy in stores, no chemicals, and perfect to take with you on the road or to work! Have a healthy and happy weekend!! :-)

October Schedule

October 3rd, 2013
Monday: 6am/6pm P90X- Chest Shoulder & Triceps Tuesday: 6am/6pm P90X - Plyo, Core, and Boxing Wednesday: 6pm P90X Back & Biceps 7pm P90X Total Body Thursday: 6am/pm Boxing Skills& Drills Friday: 6am/pm P90X Legs & Back Saturday: 9am Flóga

September Classes

September 1st, 2013
P90X Class's For September Monday: except for Monday Sept 2 6am / 12pm / 6pm P90X- Chest & Back Tuesday: 6am/5:15/6pm P90X - CardioX / PLYOMETRICS / Core Wednesday: 5:15/6pm P90X - Shoulders & Arms Thursday: 6am/5-7pm Boxing Skills & Drills Friday: 6am /12 /6pm P90X Legs & Back Saturday: 9am Power Yoga Stretch

Mason Jar Salad

August 28th, 2013
Many of you have asked for easy lunch ideas to bring with you when you're on-the-go. Mason Jar salads are the perfect fix, and they look cute too! Today, our friends at LaurenConrad.com are sharing a tasty and nutritious recipe you can easily make ahead of time. If you're looking for more on-the-go healthy eating tips along with more Mason Jar salad recipes, take a look at your Bridal Edition from your Tone It Up Nutrition Plan! Make a Mason Jar Salad This is my little secret for keeping a salad fresh for hours after you prepare it—and that little secret is the mason jar. What isn’t a mason jar good for? Start by pouring a splash of dressing in your jar and then pack the rest of your salad in tightly so that most of your veggies aren’t coming in contact with the dressing (dressed lettuce spoils more quickly). Stick with heartier greens like kale and your salad will last even longer. When you are ready to dress your salad, just shake and serve. Here’s one of my favorite kale salad recipes to try Ingredients • fresh kale, rinsed, dried and chopped • toasted pine nuts • dried cranberries • grilled chicken or garbanzo beans • balsamic vinaigrette Instructions • Pour a splash of vinaigrette into your mason jar, followed by cranberries, pine nuts, grilled chicken and kale. • At lunchtime just, shake, serve, and enjoy.

Why women shouldn’t be afraid to strength train

August 28th, 2013
Here are nine reasons women should not be afraid of gaining muscle: Muscle helps you live longer! According to Tufts University, the more muscle mass you have, the greater your longevity potential. Muscle is the number one biomarker for longevity. It is a better predictor than total cholesterol or blood pressure! The more muscle you have the more calories you burn at rest. It is estimated that for every pound of muscle you gain you burn an extra 50 calories a day. Add 5 pounds of muscle and you'll burn an extra 1,750 calories a week! That's the equivalent of going on the treadmill five times a week for 40 minutes! Muscle makes life and everyday activities easier. The more muscle you have, the more strength you have. Researchers at Tufts University determined that strength is the number two predictor for longevity! Muscle improves body composition. According to world renowned strength coach Charles Poliquin, for every kilo of lean muscle that was gained, there was an equal loss of weight in body fat! Look at this way, if gained 4 kg of muscle during a 12 week program, in the same 12 weeks you would drop 4 kg of fat! So if you started at 20% body fat and 60 kg of bodyweight, your body fat would now be 13%! These body composition changes will make you look absolutely amazing and feel very empowered. Muscle empowers women because of the new sense of strength and power that muscle gives! The more muscle you have the more insulin receptor sites you have, and the more sensitive they will be. This means it's easier to stay leaner and keep the fat off! Muscle builds stronger bones, preventing osteoporosis. Muscle improves flexibility and balance Muscle can improve the postural muscles to enhance your posture. And most importantly, muscle makes you look great naked! Want a sexier butt? Add some muscle, strip the fat and VOILA! Want your waist to look tinier? Shape your shoulders and WOW! Want to make your legs look longer? Strip some fat and add some muscle and SHAZAM! Now that you understand why women should not be scared of gaining muscle, here is what you need to know about muscle tissue. It can do one of two things: Grow larger and/or stronger Shrink and/or get weaker So how do you gain lean, sexy and hard looking muscle safely? If you want to be toned, sexy and defined curves, don't be afraid of training with weights A desirable female physique is one that can only be achieved by moving some serious iron in the weight room! But what about all the talk about weight training making women big and bulky? First, it is physiologically impossible for you as a woman to put on large amounts of muscle mass; you're body's hormonal makeup is not one that will allow you to do so. God never intended for women to look like men (go figure), so he made the chemistry of each gender's respective bodies different. Regardless of how you train, how often you train, how much protein you eat, etc, you're not going to even come close to the big, bulky physique of a female bodybuilder. It will not happen. That look is only obtainable by one means: steroids. Because their natural hormonal profiles would never allow them to get that "big," they resort to changing their body's chemistry through the use of illegal drugs. Secondly, if the right training method is chosen, the hypertrophic (growth) response to resistance training can be even further reduced. This brings us to our next point. If you want to be toned, sexy and defined curves, you should train HEAVY with weights. Training with heavy loads and low volume (sets x reps) is the best way to get hard and strong, but not big. Muscular hypertrophy is generally a response to a high volume work output; therefore, by keeping the sets and reps low with heavy training, you wont have to fear getting overly big (this really isn't even an issue due to the physiological reasons mentioned earlier). Why then is it commonly recommended that women train with lighter loads? Well, there are a couple reasons. First, there is the typical stereotype that women are weak, fragile creatures who can't handle anything more than pushups on their knees and bicep curls with pink dumbbells. Give me a break. Secondly, the belief that high-rep training increases muscle tone is 100% myth. Losing fat is the only thing that can reveal the status of your "tone" and high rep training does very little for improving your "tone". If you want to be toned, sexy and defined curves, you should train with compound, multi-joint movements. If you want to sport a hard body, you better start training heavy. Big, compound movements such as the deadlift, squats ,presses, chin ups and rows are superior to machine, isolation-type movements for toning up your thighs, butt and upper body as they allow you to use challenging weight while training a number of muscle groups simultaneously. Another benefit obtained by performing multi-joint compound movements is increased confidence. With strength comes confidence. Getting skinny and soft is the easiest task in the world - starve yourself and avoid weights. But once you stop starving yourself all the weight will come right back and you'll be fat and soft. Not exactly what we want! Instead, tapering your calories down gradually (without doing anything extreme), while adding metabolic resistance training workouts to strip the fat to reveal your muscle tone and adding heavier weights and lower reps will help you reveal a sexier, athletic and fit body!

Dr. Oz and Shaun T 5 Week Challenge How to fix your problem areas!!!

July 15th, 2013

Come get that beach body in Shape at Creative Fitness Pittsburgh

5 – Foods to eat that target your worst problem areas

Morning: PUMPKIN to target the back fat

Pumpkin can be added to oatmeal or pumpkin pancakes – see recipe

Mid-Morning: Ricotta to tighten your thighs

Peanut butter Ricotta flax seed cookies – see recipe

Lunch: Micro-greens to slim your waist

These are the deep green lettuce (kale, arugula, spinach) By increasing deep greens at lunch will help increase B vitamins to help reduce the cortisol hormone responsible for belly fat storage.

Mid-Afternoon Snack: Plums to get rid of the arm fat

By eating the plum will help increase antioxidants by having enough of this nutrient help to reduce the inflammation response and the increase in arm fat

Dinner: Quinoa to get a better butt

This is a filling high fiber protein rich food that can be added to any veggies.

When we eat dinner then we snack afterwards this filling dinner will help to prevent late night snacks

 

15 minute Workout 4x a week

Pump it Up – BUTT

Kick It – Bat Wings

The Freak – Thighs

Get Busy – Waist

Heel Toe – Back Fat

P90X-2 Muscle Integration

June 24th, 2013

P90X2®. Lose your balance. Revolutionize your results.

 

Train off-balance to build the body of an athlete. P90X2® delivers the kind of results pro athletes insist on. Not by making you work harder . . . but by helping you work smarter. With a breakthrough in applied sports science called Muscle Integration, you'll engage all of your muscles with every move, delivering the same kind of training pro athletes pay thousands of dollars for.

 

So what's the key? Instability. Instead of working one muscle group at a time, with P90X2, you'll do resistance moves on one foot, a ball, or some other unstable platform. Because your body is forced to maintain stability as you lift, more muscles are engaged with each movement. You'll fire your abs, glutes, hamstrings—and an entire chain of muscles you may not even know how to pronounce. This is how you work your entire body in one move. This is how you become an efficient, calorie-burning, ripping machine.

 

Workouts for the next 4 weeks:

    Mon:     6-7pm P90X -2 Shoulders & Arms
    Tue:     6-7am Jump Start
6-7pm Plyocide & Ab Ripper 2
    Wed:     6-7am Jump Start
        7-745am P90X-2 Total Body
        6-7pm P90X-2 Chest, Back & Balance
    Thu:    6-7pm Urban Adventure or Boxing Skills & Drills**
    Fri:     6-7am Jump Start**
        7-745am P90X-2 V Sculpt**
    Sat:    9-10am Fluidity & Core