Newsletter

FitHouse News 11/30

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Kids weighing themselves.

If you missed the BLACK FRIDAY SPECIALS they are Back for CYBER MONDAY!!!

Take advantage of these FitHouse specials to keep you Healthy and Fit this Holiday Season!!

$99- 10 Class Package
$150- 10 Session small group training package
$40 Merry Days of Fitmas Holiday Challenge
$75 Merry Days of Fitmas Holiday Challenge for 2

Register under memberships or under the holiday challenge on the calendar!

I hope you all had a wonderful holiday!!! One of our FitHouse Friends sent this picture, and it really made me laugh–probably because most of us can absolutely relate!!! Some of us might be feeling like this after the holiday weekend. If you are, never fear…FitHouse is here to help!!!!

The holidays are about enjoying time with friends and family and no celebration is complete without good food!!! Life would be pretty boring if we didn’t take the opportunity to indulge sometimes!!! BUT if you want to feel your best, look your best and stay healthy and sane this holiday season make sure to reserve time to stick to your healthy habits in between those indulgences and take care of YOU!!

Fortunately we are surrounded by many opportunities to get out and get moving even through the holiday season!!! It was really great to start the Thanksgiving Day surrounded by so many of you at the Turkey Gobbler and now today at the Ugly Sweater Run!!!!!!!!!

We are entering the busy holiday season and I know it is very easy to get off track, not just with exercise but especially with our diets. We are in the final month of 2015. I can’t believe it! I want everyone reading this to make a promise to yourself to finish strong in 2015, no matter where you are right now!!!! We’ve got some neat things lined up at FitHouse this December to help keep you motivated, healthy and festive all at the same time!!! Check out all that’s going on below! For daily info, fitness and nutrition tips and more fun event pictures hop over to our Facebook page!!! If you haven’t had a chance to like our FitHouse Facebook page yet please take a minute to pop over and click the like button. You can stay up to date with everything that is going on at FitHouse, get daily motivation, fitness tips and more!

Have a great Week!!! Come on into FitHouse for some holiday Fitmas Cheer!!!

Turkey Toss
Congrats to the 2015 Turkey Toss Medal Winners!!!!

Female                                       Male 

1. Jenn Shaughnessey               1.  Steve Aspinall

2. Anne Marie Aronson

3. Jodie Sherman

4. Shellie Smith

The Ugly Sweater Run!!!!

 

Ugly Sweater Run

This Week’s Schedule!!!!

This Thursday’s Gotta Tabata classmoved to 6pm!

Celebrate the Season with US In December!!!!

Here are just a few of the holiday events we have lined up for December!

Red and White - the colors of the season

Join us this Thursday, December 3rd at 7pm for Red and White Yoga Night!

An evening of YOGA with Brit and Holiday Cheer!

Brit will be helping us ring in the Holiday Season with a relaxing night of Yoga and Holiday tunes finished off with your favorite bottle of Red or White or whatever your spirit!!!! Appetizers will be served…BYOB!!!!

$10 – Members

$16 – Non-members

Santa with barbellThe Average person gains 5-7 pounds over the holidays!!!! Well we know that YOU are not average!!!!  We have created The Merry Days of Christmas Holiday Challenge to keep you feeling fit and fab this holiday season!!! The Challenge will provide you with a 16 day meal plan, quick and  easy healthy recipes and healthy habit challenges for this busy time of the year, All New 12 Days of Fitmas workouts and fun fitness Challenges to keep you motivated and zap those extra holiday calories, a private Facebook page and MORE!!!!

tis the season to Rock Ugly Sweaters

Join us in Your Ugly Sweater of the Season for our Ugly sweater Charity Class!! This will be a donate only class and all donations will go to the Make a Wish Foundation. Stay Tuned for the Date!!!!

Ongoing in December:

FitHouse Gift Certificates Available for the Holidays!!!!

Book Your Holiday Massage with Jessica!

The word around FitHouse from those who have tried her out is that She is AWESOME!!!!!

Holiday Gift Certificates for Massage are Available!

Give your muscles and your mind the recovery that it needs and deserves!!! Treat yourself to a massage with one of the best therapists around! You can book through the FitHouse calendar but must give 24 hours advance notice. Jessica is available Mondays 3:45pm-6pm and Thursdays 1:15pm-6:30pm. She may also be available additional hours by appointment.

FitHouse News for 11/16

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Scene from UP

One of the things that I always loved to do and still love to do is be creative!!! Sometimes I have to remind myself of the importance of making the time to get those creative juices flowing! Being creative stimulates the part of our brains that allow us to dream and can also release the those same feel good hormones as exercise!!!

My daughter, Makenna, is my busy bee always coming up with projects, creating things and being crafty! It’s so wonderful to see her put her whole heart into something and to see the “happiness” that she gets when she uses her creativity and talents. With a little extra time on her hands she has been anxiously looking for jobs to do. Some of you may have seen her doing some cleaning at FitHouse, she also created a FitHouse powerpoint …I was pretty impressed ! I gave her the task of finding some holiday projects, things for giving, sharing or just things that woud make herself and other people smile!  With Thanksgiving around the corner we went on a hunt for some fun creative pieces that you can add to your Thanksgiving celebration!!!

 The thing that I love about all of these things is that you can easily sub different ingredients to make the recipes a little healthier or to fit your personal taste. We all want to save our calories for Thanksgiving dinner so these are some great additions to the Thanksgiving table that are fun and festive without adding a ton of calories!!!

I made the cornucopia last year as a Thanksgiving centerpiece and healthy appetizer selection and it was a big hit!!! We filled it with fruit, veggies and cheese and I served with a side of spinach greek yogurt dip! The kids loved digging into the cornacopia when they got the OK!

After going through the toddler years now for the fourth time I have discovered that you can really make any creation that you want with pancakes, a few chocolate chips, fruit and creativity! I love this one because it uses eggs, you could also stick a few bacon feathers on there and add in your favorite heathly pancake recipe for a balanced, fun breakfast!!!!

Check out that Turkey cheeseball!!!! Now that’s a showstopper!!!! Once again you can sub your favorite cheeseball recipe and make this a turkey of your own!!! Add some veggies as an alternative to the crackers and you are all set!

You can never go wrong when you put it on a stick!!!! The options are endless here with fruit, veggies, cheeses, meats and treats…you can decide. I am always amazed at how my kids will eat it if it’s on a stick!!!

These are just a few of the fun Thanksgiving day additions that I found to keep things festive. If you have any more to share send them this way!!!

Family Fit Challenge Wednesday 10:15AM

We had so much fun last week at the Family FitChallenge that we are bringing it back!!!! Join us Wednesday at 10:15AM for an hour of fitness fun for you and your children!!!

Small Group Next Level Training Started this past week!!

We are taking it the next level with small group training. Some of you have inquired about the differences between small group and large group training. In a small group setting we can better address individual form issues and imbalances to help you get stronger faster, move in a progressive manner through different phases of strength, including monthly assessments, and advanced progressions based upon your individual level.

Packages are sold in sessions of 4 with an 8-week expiration. Once you purchase your package you are encouraged to book all of your  sessions to secure your spots. Please check the calendar for available space as some time slots are already full. Please contact FitHouse at [email protected] if you have any further questions  or are interested in a particular time slot and to find out it’s availability. 

Book Your Massage with Jessica!

Give your muscles and your mind the recovery that it needs and deserves!!! Treat yourself to a massage with one of the best therapists around! You can book through the FitHouse calendar but must give 24 hours advance notice. Jessica is available Mondays 3:45pm-6pm and Thursdays 1:15pm-6:30pm. She may also be available additional hours by appointment. Click here for more information.

November Collecting for a Cause

Throughout November we encourage you to bring your canned goods and nonperishable items to FitHouse.  We will be collecting for the Local Food Bank as well as Meals on Wheels!!! You can drop them in the basket at FitHouse and we will make sure those who are in need receive them!!!

3rd Annual Turkey Gobbler-It’s filling Up Fast!!! – Thursday Nov. 26th

Many have been asking , mark your calendars and reserve your spot now,  The 3rd Annual Turkey Gobbler is ON at FitHouse!!!!! Thursday November 26th 7:30-8:30AM. A second class will be added if necessary! Come start your day by being thankful with us at FitHouse!!!  There is no better way to start your Thanksgiving than with a calorie bustin workout, a lot of sweat and some turkey gobbling!!!!

The Ugly Sweater Run Comes to the Burgh!!! – Sunday November 29th, 11AM

Join Team FitHouse Fab and Ugly!!!!!!

Come Join the FitHouse Team at the  Ugly Sweater Run 5K Sunday, November 29th at Heinz Field. To register click on the link and join the team FitHouse Fab and Ugly for a great morning and start to the holiday season!!!!

FitHouse News for 11/9

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GratitudeHello Friends!!! I hope you all had a great weekend!!! What a beautiful fall day Sunday was! I love the quote above so wanted to share it!!!  We all have those times in life when our light goes out. It is amazing how sometimes just a thought or word from another can rekindle that spark. Sometimes we need that spark and often we can be that spark sometimes without even knowing it with our attitudes, positive energy and outlook and words.The more we practice  Can you think about someone in your life who has rekindled that spark in you or some time in your life when that spark was rekindled?? How awesome to be in a world with people who can lift us up when we need it and to have the power to do the same for others. Let’s make this week a great one by lifting those up around us!!!

Mastering Your Metabolism

When faced with unwanted weight, it’s easy to place the blame on your metabolism. However, it turns out that individuals have more control over their metabolism than previously thought. As mentioned above, body composition has a huge effect on how quickly someone’s body burns calories. One easy way to ramp up your metabolism is to build muscle through lifting weights. Alongside modifying your workout routine, there are several other ways to be sure you’re burning calories at a higher rate: Check out 25 Things You did to Ruin Your Metabolism. Try to address one or two of these in your weekly routine and get that metabolism working at its best!

Family Fit Challenge Wednesday 10:15AM

We had so much fun last week at the Family FitChallenge that we are bringing it back!!!! Join us Wednesday at 10:15AM for an hour of fitness fun for you and your children!!!

November Collecting for a Cause

Throughout November we encourage you to bring your canned goods and nonperishable items to FitHouse.  We will be collecting for the Local Food Bank as well as meals on Wheels!!! There is  You can drop them in the basket at FitHouse and we will make sure those who are in need receive them!!!

Small Group Next Level Training Started this past week!!

We are taking it the next level with small group training. Some of you have inquired about the differences between small group and large group training. In a small group setting we can better address individual form issues and imbalances to help you get stronger faster, move in a progressive manner through different phases of strength, include monthly assessments, and and advanced progressions based upon your individual level.

Packages are sold in sessions of 4 with an 8 week expiration. Once you purchase your package you are encouraged to book all of your  sessions to secure your spots. Please check the calendar for available space as some time slots are already full. Please contact FitHouse at [email protected] if you have any further questions  or are interested in a particular time slot and to find out it’s availability. 

Book Your Massage with Jessica!

Give your muscles and your mind the recovery that it needs and deserves!!! Treat yourself to a massage with one of the best theraists around! You can book through the FitHouse calendar but must give 24 hours advance notice. Jessica is available Mondays 3:45pm-6pm and Thursdays 1:15pm-6:30pm. She may also be available additional hours by appointment. Click here for more information.

3rd Annual Turkey Gobbler-It’s filling Up Fast!!! – Thursday Nov. 26th

Many have been asking , mark your calendars and reserve your spot now,  The 3rd Annual Turkey Gobbler is ON at FitHouse!!!!! Thursday November 26th 7:30-8:30AM. A second Class will be added if necessary! Come start your day by being Thankful with us at FitHouse!!!  There is no better way to start your Thanksgiving than with a calorie bustin workout, a lot of sweat and some turkey gobbling!!!!

The Ugly Sweater Run Comes to the Burgh!!! – Sunday November 29th, 11AM

Join Team FitHouse Fab and Ugly!!!!!!

Come Join the FitHouse Team at the  Ugly Sweater Run 5K Sunday, November 29th at Heinz Field. To register click on the link and join the team FitHouse Fab and Ugly for a great morning and start to the holiday season!!!!

Hello November

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Hello NovemberNovember is here and it is a month that is symbolic of gratitude. It is very easy to loose sight of the little things in life. This month I am going to challenge myself and my family to partake in the 21 days of gratitude challenge as a reminder to appreciate the little things and to be thankful for each and every day and life itself.

I hope you join me in this 21 Days of being thankful.

My hope is that you will find beauty and blessings in the mundane, in the beautiful, in the ugly as you: change diapers, wash dishes, sit in holiday traffic, stir the pot of soup, look into your spouses eyes, hold your child in your arms…  We are constantly surrounded by small miracles.  Let’s flood the FitHouse facebook page with things that we are greatful for and share our gratitudes with each other in an attempt to surround each other with positive energy and thankful hearts! We will also be turning the big chalkboard on the FitHouse wall into a wall of gratitude for the month of November!  Every time you walk into FitHouse take a minute to share your gratitude! Let’s flood the walls with positive thoughts!!!

Coming Up!!

Small Group Next Level Training Starting Tuesday, November 3rd!

We are really excited to get the small group training started and help you take it to the NEXT LEVEL!!!! We can only take a limited number for each time slot so make sure you send an email to [email protected] if you are interested in a specific time slot. Right now there is no online reservation for small group we will be adding this once we have groups organized.

Learn to Run your First 5K With Holly!!! 

Have you always wanted to run a 5K but told yourself you weren’t a runner?!?!It’s not too late!!!! Holly started this Saturday on the trail but there is still plenty of time if you missed the first run. Click here to learn more about Holly’s running program!

Book Your Massage with Jessica!

Give your muscles and your mind the recovery that it needs and deserves!!! Treat yourself to a massage with one of the best therapists around! You can book through the FitHouse calendar but must give 24 hours advance notice. Click here for more information about Jessica.

Saturdays in November Collecting for a Cause

On Saturdays throughout November we encourage you to bring your canned goods and non-perishable items to FitHouse. We will be collecting for the Local Food Bank as well as Meals on Wheels!!! I will be sharing a list of items that are most needed. You can drop them in the basket at FitHouse and we will make sure those who are in need recieve them!!!

3rd Annual Turkey Gobbler- Thursday Nov. 26th

Many have been asking , mark your calendars and reserve your spot now,  The 3rd Annual Turkey Gobbler is ON at FitHouse!!!!! Thursday November 26th 7:30-8:30 AM. A second Class will be added if necessary! Come start your day by being Thankful with us at FitHouse!!!  There is no better way to start your Thanksgiving than with a calorie bustin workout, a lot of sweat and some turkey gobbling!!!!

The Ugly Sweater Run Comes to the Burgh!!!

Come Join the FitHouse Team at  the Ugly Sweater Run 5K Sunday November 29th at Heinz Field. To register click on the link and join the team FitHouse Fab and Ugly!!!!

No Energy Vampires!!

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No Energy Vampires!With Halloween just around the corner I thought this was a fitting post!!! We have all been in the presence of energy vampires and although not fun to admit, I am sure that we have all been an energy vampire at one time or another as well! I remember speaking to someone a few years ago and they said, “You must remove all of the energy vampires from your life.”  I laughed and said, “What do I do with my children??” Don’t get me wrong, my children can fill me with some of the best energy ever, but those of you with children can also relate to those days when all is great, you are feeling good, you are on top of your game, and then in a matter of minutes your would is flipped by a case of the terrible twos, a middle school meltdown or a teenage tantrum!!!! It’s like someone is trying to sabotage your good mood!

Unfortunately sometimes it is difficult to remove energy vampires from your life especially if you live with them, work with them or need to encounter them on a daily basis! One thing that a mentor of mine once said is that when she is around someone who is zapping her energy, she imagines herself in a big white bubble or surrounded by a bright white light so that her own energy cannot be affected. I loved this, and with four girls I practice this at least one week of the month!!! I think that my husband may actually live in his bubble sometime…lol!  SO the next time you are in the presence of an energy vampire turn your bright light on, and if you feel yourself being an energy vampire, remind those around you to turn on theirs!!!

There are other things that can zap you of your energy! Check out the list below to see how you can eliminate all energy vampires from your life!!!

Energy Zappers!!

Dehydration – Even if you aren’t dehydrated, you might experience some negative consequences of not drinking enough water. Being tired and cranky can be a sign that you’re not getting enough water.  Lori Chong, R.D., at The Ohio State University Wexner Medical Center in Columbus, Ohio,  says “Just trying to work in some extra water might make a difference in your energy levels.”

Not Exercising – A lot of people like to use the excuse “I’m too tired to exercise” when in fact exercise has been proven to increase energy levels by raising mood boosting endorphins as well as decreasing weight and increasing blood flow all which contribute to higher energy levels!

Low iron – You might feel fatigued if you’re not pumping iron, but making sure you have enough iron in your diet can also be critical to staying alert.

Extreme fatigue is one of the top symptoms of iron deficiency, which can also cause weakness, chest pain, infections, headaches, inflammation and many other symptoms, according to the Mayo Clinic.

High Stress – Conflict and stress can quickly deplete your energy resources.  To deal with stress, they advise, communicate, compromise, and problem-solve. Cope with anxiety and stress by meditating, taking a walk, exercising or breathing deeply and slowly. Keep a journal or diary by your bedside and write down the top issues that are stressing you out that day so that they don’t effect your sleeping at night.

Eating Sugar – Diet is a big problem for many. A healthy diet, which keeps blood sugars at a stable level, can lead to an energy boost. While sugary food may promise a quick rush of energy, it also provides a crash that comes just as quickly. A sweet treat like a candy bar or a simple carb causes a huge release of insulin, which lowers blood sugar and leaves you feeling sluggish. Make the wrong choice for lunch, and you’ll be snoozing at your desk by mid-afternoon.

Drinking too much caffeine – Bad news for caffeine lovers: It’s actually taking away more energy than it’s giving.“Obviously, caffeine can increase your energy level, but too much can cause a rebound and cause fatigue,” said Dr. Hensch. “Not having enough sleep is likely the problem. Drinking caffeine is like putting a Band-Aid on a wound. The best thing to do is just prevent the wound.” Try green tea to replace your afternoon cup of joe!

Class Changes for This Week

This Week ONLY!  Thursday night Tabata moved to 6:15 pm-7:00 pm.

Sunday, October 18th is Recover, Restore and Recharge Day at FitHouse

We often think that we are getting stronger while we are working out! But it is the entire process of workout AND recovery that makes us stronger, keeps our bodies functioning properly AND help us get stronger!  You have all been working hard so we wanted to give you a chance to recover!!! Come join us for a morning of recovery and restoration!!! Click here for more info.

Pink Out!

FitHouse is going pink in honor of Breast Cancer awareness month! From Monday Oct. 12th-Friday October 16th wear pink and be entered to win a variety of prizes from Class packages, FitHouse Bucks and More!!! You may submit an entry for every day you wear pink!!!!

Halloween Costume Contest

I can’t believe that it is already that time of year for ghosts, goblins and Halloween fun! Get those costumes ready because we will be giving out prizes for the BEST costume in Classes Friday, Oct. 30th and Saturday, Oct. 31st!!! Muahhhh!!!!!

Recover, Restore and Recharge Day

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Britney Kwiatek doing yoga at FitHouseSunday, October 18th

We often think that we are getting stronger while we are working out! But it is the entire process of workout AND recovery that makes us stronger, keeps our bodies functioning properly AND help us get stronger!  You have all been working hard so we wanted to give you a chance to recover!!! Come join us for a morning of recovery and restoration!!!

Member Appreciation Day!! If you have an unlimited package or class package these classes are FREE. For all others there will be a special $10 drop in rate or both classes for $15.

6:45 AM – WARM IT UP – 30 minute Trail Run or walk with the FitHouse Staff! Meeting at the big lot on Valleybrook (weather permitting) FREE!!!!

7:30- 8:15 AM – Roll With It – Join Christine for 45 minutes of myofascia release on the foam rollers. We have 16 available and encourage you to bring your own if you have one!

8:15AM- 9:15 AM – Sunday Morning Sunrise Yoga with Brit – Join Brit for an hour of Zen….can’t think of a better way to start your day and end your week!!!!