My House Fitness

My House Fitness

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I just finished my Zoom workout with Jerry! Thank you for making me do what I don't want to do 😄. I continue to see the results. You are a ray of sunshine on a blah Tuesday!☀️
A HEALTHY IMMUNE SYSTEM is our best defense Move more and sit less! Nobel Peace Prize Winning Discovery By Dr. Barry Sears Sitting too much hurts the immune system. Moving opens the body’s internal pharmacy, our own “natural” medicine bottle. Blood flows over the top of our internal medicine bottle and floods the immune system with lots of healing medicine. Through movement is increased blood flow, and every organ in the body is flooded with “internal medicine” and immune fighting cells. Movement creates an energy field… this is the winning Nobel Prize Discovery! The better your blood flow, the better your immune system. So, go outside and play! Move, exercise! Wave hello from afar to fellow immune building neighbors. Create lots of good healing medicine in your body. Just move!
Loved the video. I need to get a ball!
Just saying 🙂

We Get Results! Whatever your goals (weight loss, muscle gain, etc), we get you there. We're a private fitness studio with certified personal trainers.

Operating as usual

It's a NEW month. Make time for NEW #goals. It's never too late to become the new YOU! #myhousefitness #newmonth #newgoals

Happy Halloween! #nocandy #frightnight #workout #myhousefitness #Halloween

Busy nights in the gym! This was just one of our many small group classes. Everyone doing their own individual workout for their own unique goals! 💪🏼👏🏼

What’s you’re favorite piece of equipment in the gym? We love our boxing bag and treadmills. Come check out My House Fitness in Allen for a trial session 💪🏼 #MHFallen #allentx #workout #gymsession

Staying ON TRACK with NUTRITION
Part of staying on track with your nutrition program is having healthy, easy, ready-to-eat foods you can throw together at a moment’s notice. This goes for nutrition-filled snacks as well. One way to set yourself up for nutrition success is first and foremost, ridding your kitchen of all unhealthy foods and snacks. No cheating… this includes the fridge, freezer and pantry! Next, go shopping and stock up on these healthy essentials: frozen vegetables and fruits, canned beans, tuna, salmon and tomatoes, pre-cooked grilled chicken breast, bags of salad greens, whole grain tortillas and pasta, lentils, olive oil, and oatmeal. If you always keep items such as these at arms-length, it will be much easier to prepare a quick, health-filled meal such as green salad with chicken and chick peas, or a whole grain wrap with plenty of protein and veggies. This method of stocking your kitchen with convenient foods will also keep you from hitting the drive through on your way home or ordering unhealthy take-out.

As far as snacks, portion control is key. Purchase bags of whole, raw nuts, some natural raisins, blueberries or cranberries. Break into handful servings by pouring equal amount nuts and dried fruit into small size snack bags. When hunger strikes between meals, grab a snack bag and enjoy. To keep nuts fresh, keep them in the fridge or freezer.

CRAVINGS – Ignore or Indulge?
When it comes to cravings, there is an in-between. Ignoring cravings all together leaves us feeling deprived. Eventually willpower takes over and a rollercoaster of longing begins. Bring on the bag of salt, sweet, crunchy, chocolaty, and crumbly. So, how do we honor our cravings in a healthy way?

Cravings are about giving our body (and often our mind) what it is asking for, but in the right and healthy way. You must “retrain” your body (and mind!) to crave healthy complex carbohydrate options that will provide you sustaining energy and keep you from riding the rollercoaster of guilt. Simply cutting back on highly processed, refined foods such as chips, crackers, bread, and cookies in the first place can help keep unhealthy cravings in check.

To keep your nutrition and fitness goals on track, try these healthy swaps when the craving hits.

Craving salty and crunchy? Instead of grabbing a box of crackers or chips, throw together a mix of roasted and salted nuts and seeds. Roast a cookie sheet of kale sprinkled with sea salt and olive oil for a crispy treat. Cut thin slices of sweet potato and roast in the oven to your liking. Longer roast time creates a crispier, sweet potato “chip”. Popcorn! Another great choice if you make your own, especially air popped. Sprinkle on parmesan, herbs, chili powder with a bit of melted ghee (clarified butter) or macadamia nut oil.

Got a sweet tooth? My personal go-to is dark chocolate. You want to choose a 70% or higher cocoa content to avoid unwanted sugar. If dark chocolate is too bitter, start with a 60% cocoa and gradually increase to a higher cocoa contact. You will get used to it! Not a fan of cocoa? Grab a piece of fresh fruit or make a fruit salad with apple, melon of your choice, and berries of all kinds. Freeze grapes or bananas and blend up a smoothie. Grab a Tbsp. or two of your favorite nut butter and dip into with a crisp apple.

Craving something between two slices? Give sprouted grain, Ezekiel bread a try. This will keep you on track and satisfy much more than refined bread. Ezekiel is nutty in texture and will keep blood sugar spikes at bay. Spread on your favorite almond butter, hummus or avocado.

Is pasta calling your name? There are so many options out there today. Experiment and keep your favorite on hand. Try chickpea, black bean, whole wheat, or quinoa pasta. If you prefer traditional pasta, opt for fresh or Barilla Protein+, which is a bit less refined and higher in protein. Other super healthy alternatives are noodles made from zucchini or my favorite, spaghetti squash. For a simple, vitamin-rich, and delicious supper, mix up your favorite, bottled marinara with lean turkey and pour over baked spaghetti squash. This dish will not disappoint!

Bottom Line: Stay off the rollercoaster and honor your cravings…smartly so! Just pause and be mindful about choosing healthy options that will make you feel great in body, mind, and soul!

Another DID YOU KNOW from our nutrition coach April!

DID YOU KNOW that thirst can disguise itself as hunger?
If you did not start your day with a glass of water, and have indeed eaten enough, it might be more than hunger you are feeling. You might need hydration. Try reaching for a glass of water before indulging in anything solid. Wait 20 minutes and if you are still feeling hungry, then most likely, the hunger is real.

If you are not a fan of plain water and more likely to grab a soda or sweet tea, try making your own beverage such as a lower-sugar lemonade. Filtered water, enough fresh squeezed lemons to your liking and instead of sugar, add monk fruit or stevia to sweeten. These healthier, sweet alternatives will not spike your blood sugar and will help keep you hydrated.

CRAVINGS – Ignore or Indulge?
When it comes to cravings, there is an in-between. Ignoring cravings all together leaves us feeling deprived. Eventually willpower takes over and a rollercoaster of longing begins. Bring on the bag of salt, sweet, crunchy, chocolaty, and crumbly. So, how do we honor our cravings in a healthy way?

Cravings are about giving our body (and often our mind) what it is asking for, but in the right and healthy way. You must “retrain” your body (and mind!) to crave healthy complex carbohydrate options that will provide you sustaining energy and keep you from riding the rollercoaster of guilt. Simply cutting back on highly processed, refined foods such as chips, crackers, bread, and cookies in the first place can help keep unhealthy cravings in check.

To keep your nutrition and fitness goals on track, try these healthy swaps when the craving hits.

Craving salty and crunchy? Instead of grabbing a box of crackers or chips, throw together a mix of roasted and salted nuts and seeds. Roast a cookie sheet of kale sprinkled with sea salt and olive oil for a crispy treat. Cut thin slices of sweet potato and roast in the oven to your liking. Longer roast time creates a crispier, sweet potato “chip”. Popcorn! Another great choice if you make your own, especially air popped. Sprinkle on parmesan, herbs, chili powder with a bit of melted ghee (clarified butter) or macadamia nut oil.

Got a sweet tooth? My personal go-to is dark chocolate. You want to choose a 70% or higher cocoa content to avoid unwanted sugar. If dark chocolate is too bitter, start with a 60% cocoa and gradually increase to a higher cocoa contact. You will get used to it! Not a fan of cocoa? Grab a piece of fresh fruit or make a fruit salad with apple, melon of your choice, and berries of all kinds. Freeze grapes or bananas and blend up a smoothie. Grab a Tbsp. or two of your favorite nut butter and dip into with a crisp apple.

Craving something between two slices? Give sprouted grain, Ezekiel bread a try. This will keep you on track and satisfy much more than refined bread. Ezekiel is nutty in texture and will keep blood sugar spikes at bay. Spread on your favorite almond butter, hummus or avocado.

Is pasta calling your name? There are so many options out there today. Experiment and keep your favorite on hand. Try chickpea, black bean, whole wheat, or quinoa pasta. If you prefer traditional pasta, opt for fresh or Barilla Protein+, which is a bit less refined and higher in protein. Other super healthy alternatives are noodles made from zucchini or my favorite, spaghetti squash. For a simple, vitamin-rich, and delicious supper, mix up your favorite, bottled marinara with lean turkey and pour over baked spaghetti squash. This dish will not disappoint!

Bottom Line: Stay off the rollercoaster and honor your cravings…smartly so! Just pause and be mindful about choosing healthy options that will make you feel great in body, mind, and soul!

Our trainers are all in every time! Wednesday nights in the gym are always the best! Hard working clients, tough workouts and lots of fun! Come get your workout in today!

Did you know that PROTEIN is the ultimate, fill-you-up food?
Protein supports muscle building, exercise recovery and yes, weight loss! It is the ultimate, fill-you-up food. Protein satisfies your hunger more than carbohydrates because it keeps you feeling full for a longer period of time. It supports muscle growth, recovery for your next workout, and enhances fat burning. At every meal, include lean sources of protein such as fish, chicken, eggs, yogurt and beans.

DID YOU KNOW?
There can be hidden sodium in your food?

Sodium is not always listed as “salt” on ingredient labels, so be aware of other descriptions such as sodium bicarbonate, sodium nitrate, sodium chloride, saline, monosodium glutamate (MSG), and sodium benzoate.

Most sodium consumed comes from processed foods, so read labels and be sure to double-read the serving size. It’s not always what you think or what you’d put on a plate or pour into a bowl.
If you are keeping a check on sodium intake, it’s important to read ingredients and be aware of  frozen meals, canned foods, snacks such as chips, popcorn and pretzels, and less obvious items such as vegetable juice, salsa, pasta sauce, salad dressings and condiments, especially soy sauce coming in at 1,000 mg. per tablespoon. Lastly, it might be surprising to know your favorite bread or tortilla brand may have uber high sodium levels! For instance, an Einstein oat bran bagel has 620 mg. of sodium.

*Always check with your Doctor. Dietary guidelines for most individuals state no more than 2,300 mg. of salt daily. Keep in mind that your doctor may recommend even lower for you depending upon underlying medical concerns or health issues.

Most people think of the time between Thanksgiving and New Year’s as the time for holiday weight gain. However, weight gain can actually start creeping in by Halloween. By September most stores start filling the aisles with Halloween candy, only to replace it with more candy and treats to usher in the holiday season. The National Institutes of Health reports that the average weight gain during the holiday season is only about a pound or two, but since most people don’t lose the holiday weight over the following year those pounds accumulate over time and can lead to health problems like obesity, heart disease or Type II diabetes.

Here are some strategies for a healthier Halloween:

1. Give out something other than candy
Some options include wax fangs, temporary tattoos, pencils, stickers, plastic spider rings, noise makers or crayons. You might be surprised that kids enjoy toys as much as or more than candy.

2. Don’t purchase candy until a day or two before Halloween
Just because the stores sell it in September doesn’t mean you have to buy it. Having candy around a month or more before the holiday can break even the strongest of wills. Waiting to purchase candy until right before the big day will keep temptation out of the house, and since most candy goes on sale the week of or few days leading up to Halloween you will most likely save some money as well.

3. Have a plan for leftover candy
Sometimes it’s not about the candy that’s around before Halloween, it’s about the candy that keeps lingering well into November and beyond. Think about donating leftover candy to a shelter, food pantry or faith-based organization.
Avoid “saving” your children from their candy

4. Buy candy you don’t love. If the candy in your pantry is stuff kids like but that you don’t enjoy, it will be easier to resist opening those bags and diving in.

5. Savor one piece of your favorite candy a day. Decide what time of day you most relish the sweet stuff, and save your special treat for that time. Then sit back and slowly savor the taste sensation. I do this all year round. I buy one Hershey's almond bar and break one piece off of it. Sometimes once a day. and sometimes just a couple days of the week. IT WORKS! I promise you :)

6. Chew gum. Sugarless gum gives your mouth a burst of sweet sensation for very few calories.

7. Take a walking break. Getting away from your desk for a breath of fresh air can invigorate you and help you get over the mid-morning or mid-afternoon slumps that are often mistaken for hunger.

8. Manage your hunger. Eat breakfast before coming to work and plan for a few healthy snacks along with a satisfying lunch. Your preplanned meals with keep you feeling satisfied and make you less likely to raid the candy bowl.

9. Count the empty wrappers. It's so easy to pop fun-size candy bars into your mouth that you can lose track of how quickly the calories are adding up. "If you keep the wrappers on your desk, it will remind you of how many you ate and hopefully inspire you to exercise moderation and stop after one or two.

10. After counting those calories vow to work them off by the end of the day. 1 mini snickers bar has 80 calories. Just keep in mind, 1 mile of brisk walking burns about 80 calories. ONE MILE PEOPLE! Think about how many miles you'd have to do if you ate just 3 of those!

Hope this helps you keep off the Holiday pounds, and if you need more help, remember MY House FItness is here for you ;) www.myhousefitness.com check us out for more tips and training options.

Emily has been with us for a few years now and we love her dedication and strength every day she is in the gym! Come join the MHF family! 🧡

You’ll never regret a workout! Even if it’s getting active for only 15 minutes. Come join one of our trainers for a 30 minute session. It’s only a small percent of your day!

Seven Habits of the Healthiest People
While every individual is different and what works for some does not work for all, there is a commonality of habits shared among the healthiest people.

1. Healthy people drink plenty of good ol’ H2O!
Staying hydrated is the #1 to-do of healthy individuals. Drinking water does so many great things for your body and may support weight loss. Many people reach for food when what they really need is hydration. Another reason to grab your water bottle is that sugary drinks such as your sweet tea are linked to obesity and type 2 diabetes. If plain water is difficult for you to consume, try this habit slowly and gradually increase your water intake. Another option is to add refreshing, vitamin-packed flavor such as of cucumber, orange, lemon, or lime slices.

Healthy people eat BREAKFAST.
This makes sense for many reasons. First, it puts your metabolism into high gear for the day and helps you from overeating during that mid-day slump or late in the evening. Studies demonstrate that those adults eating a healthy breakfast perform better at work. The same is true for children. Those who eat breakfast do better on tests. This does not mean you need to eat a full meal if breakfast is not for you. Keeping it on the lighter side with a hard-boiled egg or protein-rich Greek yogurt sprinkled with berries and nuts will do the trick, and enough to fire up your metabolism. The idea is not to skip it.

3. Planing!
Healthy individuals plan their meals, shopping. and goals. Planning meals will not only save you time, but money down the road. Put it on your calendar just as you would any appointment, to do a couple of weekly shopping trips. It will make a world of difference if you have healthy items in your pantry to choose from. This will also allow you to easily toss together or create and cook a healthy meal… especially after a long day. Be sure to plan a shopping list before you go. In addition, write out your goals. Another game changer! Is it your desire to lose weight, eat more vegetables, reduce sugar or unhealthy carbs? Write it down. Knowing what your goals are will help keep you from grabbing that cookie in the breakroom or the M&M’s in the grocery line.


4. STRENGTH TRAINING & Aerobic Activity. Basically, EXERCISE!
Really enough said about this one, but seriously get up and move! Expending energy actually creates more energy, not only in your body, but also in your mind. Studies show that exercise can help keep the blues at bay, clears brain fog, supports a better night’s sleep, and keeps your diet in check. Cardiovascular and strength training helps your body burn fat and increase muscle mass. This is the magic potion for increased metabolism and burning more calories throughout the entire day, even when you're sitting or sleeping. Working out with weights supports healthy bone density and strengthens your heart muscle. So, what are your waiting for? Pull, push, increase your heart rate and get moving!

Get outdoors!
Whether a walk around the block or a hike in nature, a few minutes in the sunshine supports adequate vitamin D levels, which is great for your mood, bones, and heart. Plus, this gets your moving! Some studies suggest that walking in nature has a calming effect on the mind and might even help keep your immune system healthy.

Keeping Balanced
Balance will help keep a more youthful body. Whether young or more on the mature side, proper alignment and good balance helps you avoid injury. Keeping balanced will also mean a more active lifestyle, longer! It helps decrease the chances of a fall. For all of us, good balance equals better strength and muscle tone, not to mention confidence.

Last, but not least, be MINDFUL.
Studies demonstrate that however you define “mindfulness”, whether slowing down, painting, meditating, or simply calling an old friend, mindfulness reduces stress, increases calmness and kindness, relieves pain, and improves mood. Healthy People are mindful! You might ask what this has to do with “nutrition”? Well, one study showed that merely 8 weeks of practicing mindfulness changes the brain related to happiness. When this happens, we are calmer and more peaceful, which turns into making better choices and decisions, including our food choices and the decision, whether or not, to exercise today. So, remember… to stop, and smell the roses.

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190 East Stacy Road Suite 1506
Allen, TX
75002

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Monday 05:30 - 20:00
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