The Fitness Lounge

Finally getting to sit down and write a few lines to say how grateful I am to have created such a life changing place for so many who became my family! What started in 2005 as a by appointment personal training studio in a 1600 sq ft space to a 3600 sq ft tri level personal smaller gym that housed not only personal training but awesome group fitness classes taught by some of Amarillo's finest instructors. Thru the 9 yrs of The Fitness Lounge I have met so many caring people that without them TFL would not exist. I want to say thanks to all my members, clients, trainers, instructors, front desk girls and mostly to my PIC, Allison Rosenbach, every one of u I consider my life long friend and family. You all hold such a dear place in my heart and I will continue to support, help and be there for anything yall need! I cant believe I have closed this chapter and about to start a new one with The Amarillo Country Club! I have wonderful memories that I will forever keep and never forget. Thanks to you all and LOVE yall bunches!!

Happy Thursday! Come in this afternoon and get your spin on with Kim from 5:30-6:30pm then stay for Jessie's Bootcamp from 6:30-7:30pm. members get the classes with your membership non members just $5!!!

Corbyn' s Cardio Kickboxing tonight at 530pm will not be held. Please join Jessie for her Cardio Quickie at 630pm!! Only 8 more business days to get your fav classes in! Classes are included in your membership, non members only $5!

Found myself eating on the go, in between clients and in my car as I am driving to a clients house, afterwards feeling so blah! So I have decided to sit down, and eat mindfully. I read an article about mindful eating, it can enhance the experience of the meal but also help you learn to eat when you are hungry, stop when you are full and can control cravings. These were a few tips:
1.Slow down: Eating is not a race, so take the time to chew food slowly, savor and enjoy the flavors in every bite!
2.Unplug: Make meal time a tech free time, turn off all electronic devices and distractions before sitting down to eat.
3.Connect: Where does it comes from? Where your food originated, as well as how it went from the farm to the table will allow for deeper appreciation of what is being eaten!

What do you have planned after work? Come by The Fitness Lounge for a hard core Boot Camp class with Jessie from 5:30-6:30pm, then stick around for her Cardio Quickie from 6:30-7pm! Non Members its just $5.00 a class! Let's get our sweat on! See you at 5:30pm!

Strawberry and Basil Smoothie
2 cups fresh or frozen strawberries
zest from a half lemon
1 scoop plain or vanilla whey protein powder
1 cup ice
1/2 cup water
1 cup plain greek yogurt
2 basil leaves
** Puree all ingredients in a blender until smooth, serve immediately garnish with a dollop of yogurt and basil if desired.**

Hope everyone has had a fantastic Valentine's Day thus far! Don't forget to show some love to yourself! ❤🌹😘

Mexican Frozen Chocolate Pudding:
2 scoops chocolate whey protein powder
1/4 to 1/2 cup brewed coffee, cooled
1/4 cup instant oats, unflavored
1/4 cup low fat cottage cheese
2 tbsp sliced almonds
1 cup fat free whipped cream
** in a bowl, combine all ingredients except whipped cream. use a immersion blender to mix until smooth. add more coffee if too thick, fold in whipped cream. refrigerate overnight and serve or freeze for an hour, stiring every 15 mins and serve.**

Power Protein Parfait:
8oz. plain non fat greek yogurt
1/2 cup uncooked ready to eat oatmeal
2 tbsp ground flaxseeds
1/4 cup strawberries
1/4 cup blueberries
**layer all ingredients in a tall glass and serve**
This creamy treat makes an ideal meal after exercise because it combines high quality protein (from yogurt) with simple carbs (from berries) to promote muscle growth, it also has an ample amount of omega-3's (from flaxseeds), which aid in muscle repair.

Target these TOP 10 trouble spots:
You know there is no such thing as spot reduction, however, you can tighten your trouble spots with regular weight training, consistent cardio and clean eating!
if you have:
1. dimpled derriere: do step ups or kickboxing
2. muffin top: oblique crunches or rowing machine
3. belly pooch: reverse crunches or interval training
4. saddlebags: curtsey lunges or elliptical trainer
5. droopy breasts: incline dumbbell presses or basketball
6. thick thighs: walking lunges or stepmill
7. cankles: standing calf raises or sprints
8. flat butt: squats or stair running
9. backside bra bulge: seated rows or tennis
10. tricep tremble: cable rope pressdowns or surfing

Anthony and Colby from Total Nutrition will be here today giving away free samples! Come by, talk with them, try some samples and stick around for Corbyn's Kickboxing class from 5:30-6:30pm and Jessie's Cardio Quickie from 6:30-7pm! You wont want to miss!! See you here!