Get Fit On The Hill

Nutritional Coaching

Alita — Tue, 16 Apr 2013 23:08:09 +0000

A little bit of planning can save your life. Are you going to the gym and not getting the results you desire? Are you stealing workouts from the latest youtube video or magazines? Are you not sure what to do on the days you are working out on your own? Well, we have the answer for you. We will customized a program just for you!

Nutritional Coaching Services includes the following:

$85/monthly (Special Offer Thru May 31st)

Detailed nutrition plan outlining the types and amounts of foods you should consume each week. We will provide you with options that satisfy not you’re your hunger but their nutritional needs. As a special bonus, we will provide optional snacks or alternative meals so you will always have variety.

Online Nutritional Planning includes:

Personalized Nutrition Plan Emailed Directly to You.
Grocery List Emailed Directly to You.
Email Monitoring & Support, providing you with inspiration and fitness guidance
Assistance with Goal Setting & Inspirational Support
Nutritional Tips and Videos to help ensure your daily success
Access to your trainer for questions, help, etc. via e-mail
Personalized Nutrition Behavior Log and Accountability System access
2 (15 minute) Monthly Check-Ins with your Nutrition Coach (Web Cam Required)

Packages

GET FIT ON THE HILL BOOTCAMP

Alita — Tue, 16 Apr 2013 21:09:53 +0000

Are you looking for a jump-start to your fitness program? Then this adventure is for you! Whether you are a beginner, an avid fitness enthusiast or just tired of the same routine, come try this whole new approach to exercise…fun! Space is LIMITED and Fills Up Quickly!

STARTS APRIL 29th!

Monday – Thursday 6:00am-6:45am, 6:45am-7:30am

Monday – Thursday 6:15pm-7:00pm

Location: Kingman Park, 19th and Benning Road NE across from Langston Golf Course

What is Get Fit on The Hill Bootcamp?

Boot Camp Fitness Training is a comprehensive fitness program for men and women designed to make the biggest change in clients in the smallest amount of time. By constantly varying workouts, we eliminate plateaus and push you forward faster than you thought possible.

What type of exercises are included in the program?
Exercises include: Core conditioning, short distance running ( less than one mile), muscular strength, functional training, circuit training, fitness kick boxing, sports drills, obstacle courses, surprises, and more!

What are realistic results that I can expect from boot camp?

3-5% reduction in body fat
5-12 pounds of weight loss
1-3″ decrease in the midsection
25% improvement in endurance
25% increase in strength
Better relaxation
Greatly improve posture
100% gain in self-confidence

Tracking Progress

Its hard doing it on your own. We provide the motivation and know how to get fit the right way. Our boot camp will teach you how to take the inches off and keep them off. Throughout boot camp ( every 4 weeks), you’ll know how much progress you’re making because we track your measurements and take photos. Once you’ve reached your initial goal, you’ll receive a free I Survived Get Fit on he Hill T-shirt, plus a great looking body to boot.

Our boot camp incorporates 2-5 workouts a week, To spice things up, we offer additional classes, and nutritional programming which will only enhance your routine.

Our boot camp session run on a 4 week consecutive series. Your series begins at your initial purchase date. When signing up for boot camp, you will sign up for the session that is most convenient for you and that is the one you will attend for 4 weeks.

IMPORTANT NOTE: Keep in mind when signing up for boot camp that is is our policy not to carry over unused sessions or days. If you don’t think your current schedule will allow you to attend most of your session, then you may consider signing up at another time. There are NO REFUNDS on our boot camp purchases.

You should plan on wearing comfortable clothing, such as shorts, t-shirt, and sneakers.

Email us with requests at getfitonthehill@gmail.com

Carrot Cake Protein Bars

Alita — Thu, 14 Mar 2013 20:27:27 +0000

What is Get Fit on The Hill Bootcamp?

What are realistic results that I can expect from boot camp?

Tracking Progress

You should plan on wearing comfortable clothing, such as shorts, t-shirt, and sneakers.

Email us with requests at getfitonthehill@gmail.com

Changing Your Subconscious Self-Image For Permanent Weight Loss

Alita — Mon, 21 Jan 2013 13:28:51 +0000

The most important picture you will ever change in your subconscious mind is the picture you now have of yourself right now. You will start with this image. You will start recreating your subconscious imagery by recreating your existing body picture. Before starting your imagery training, it is important that you become totally relaxed in order to focus your mind. Once you have accomplished this, you will find it is quite easy to engage all of your senses, making it possible for you to create a new body image. Once you feel you are completely relaxed, I want you to see a picture of your body in your subconscious mind. When you have your body in focus, I want you to reshape it, to exactly how you want it to look.

Free your Mind

See your new body down to the smallest detail; make it become so real that it seems that you have already accomplished your weight goal. Once you have your new body picture completed, place yourself in a physical activity that you know you would enjoy and will be beneficial in helping you attain your new weight goal. This activity can be anything from a brisk walk to an aerobics class, to playing tennis, to completing an unfinished task. Your new body is now capable of performing any activity that you find enjoyable.

The emotional states that drive you to overeat or eat when you are not hungry are fear, guilt and anger. These emotional states are responsible for depression and low self-esteem. When creating your new self-image, you must exchange these negative emotional states for your most powerful emotional state. Love is your most powerful emotional state especially when directed to your new self-image. It is essential that you practice reproducing your new active body imagery on a daily basis. It is only through daily practice that your new body picture will become a permanent part of your subconscious, thus allowing you to reproduce this picture without a moment’s thought. The power of a Fitness Together – Capitol Hill program is in the ability to change programmed emotional states that do not work for you, for programmed emotional states that DO work for you.

Regardless of whether your goal is a change in diet for weight loss, an increase in your fitness program, or to take control of an eating disorder such as anorexia or bulimia, in the end, the question you need to ask yourself is…Am I completely happy with the mind running itself or do I need to take control of it? If your answer is I need to take control of it, then Fitness Together – Capitol Hill is the answer.

The health of your body is dependent on your mental health and taking control of the subconscious is the key to lasting permanent change of any behavior.

Ignite Your Inferno – Boost Your Burn #4

Alita — Fri, 18 Jan 2013 13:03:18 +0000

EAT small, frequent meals. And don’t forget to eat small frequent meals throughout the day (another proven metabolism booster) rather than consolidating your entire food intake into just one or two large meals. Eating metabolism-raising foods in small quantities, spread throughout the day, will also provide you with a stable blood sugar level and a constant source of energy needed for metabolism. It is also important that you do not skip breakfast or drastically reduce your calorie intake as it will be interpreted by your body as potential starvation and lead to a slowdown in your metabolism.

Ignite Your Inferno- Boost Your Burn Tip #3

Alita — Wed, 16 Jan 2013 00:14:54 +0000

Power up your protein intake. Eating a small amount of lean protein at every meal is also an effective metabolism booster. Protein takes more calories to assimilate thereby raising your TEF to a greater degree than carbs or fat.

Find out more about your protein intake at Http://Fitnesstogether.com/capitolhill/ignite

Ignite Your Inferno: How Good Nutrition and Exercise Work Together to boost your burn part 2

Alita — Tue, 08 Jan 2013 23:21:58 +0000

Daily cardio adds to your burn. Here is where you have the greatest daily control over your total burn rate. Cardio is the greatest calorie burner in the least amount of time. Combine a daily cardio expenditure of a few hundred calories with your strength training workout calorie burn and you have a one-two punch which will guarantee to fire up your metabolism.

learn more at Fitnesstogether.com/capitolhill/ignite

GENERATION FIT – Starts January 7th at the Hill Center!

Alita — Wed, 02 Jan 2013 14:11:24 +0000

Fitness Together – Capitol Hill presents in partnership with Capitol Hill Village has created a new fitness Boot Camp called Generation Fit will begin at the Hill Center in January!

Generation Fit will feature cardio, flexibility and strength activities, as well as nutrition counseling, to help our members stay healthy and fit. CHV will partner with Fitness Together – Capitol Hill to bring you this training by certified fitness professionals at a very reasonable cost to members. Class Starts January 7th, register today!

All Classes will be held at the Hill Center

Hill Center at the Old Naval Hospital
921 Pennsylvania Avenue, SE
Washington, DC 20003

http://hillcenterdc.org/home/

Online event registration for Generation Fit – Group Fitness Class powered by

Ignite Your Inferno: How Good Nutrition and Exercise Work Together to boost your burn

Alita — Wed, 02 Jan 2013 13:37:13 +0000

Health, fitness and weight management is all about balancing the number of calories you take in (eat) with the number of calories your burn (metabolize). In general, fit people have higher metabolic rates. Just what is metabolism? Your metabolism is the process by which your body converts food into energy and then puts that energy to use. You need energy for rigorous activities like jogging or biking, but you also need those calories to fuel bodily processes such as breathing and keeping your heart beating.

Scientifically speaking, there are four components that make up your total daily metabolic burn rate: 1) your resting metabolic rate (RMR or the number of calories your body burns at rest) 2.) TEF or the thermic effect of metabolizin

food 3). The amount of calories you burn when going about your daily activities and 4.) physical activity which includes lifestyle activities as well as the planned exercise you partake in. Each of these areas can be tweaked to boost your total daily calorie burn rate.

Here are tips for staying lean and fit by igniting each of these metabolic areas in different ways:

TIP #1 Boost your calorie-burning furnace by strength-training. The only scientifically proven

Each week we will share tips to enhance your total daily metabolic rate. Targeting your calorie burn from multiple angles using the scientifically proven strategies outlined above, is an effective way to control your metabolism. Follow these 6 tips with the support of Fitness Together and you can and will ignite your inner inferno! A Fitness Together trainer will develop a strength training routine designed to meet your specific goals. You’ll also receive nutritional counseling through the Nutrition Together program, which will complement your workouts.method of enhancing the number of calories your body burns at rest (RMR) is to change your body composition meaning adding more muscle mass. Muscle is more metabolically active than fat (one pound of muscle burns approximately 9 times the calories as a pound of fat) so by increasing muscle mass through intensive strength training, you can increase RMR to a small degree. Strength-building exercises also help maintain your bone density and balance, two important factors in healthy aging.

Stay Tuned for more tips…

www.Fitnesstogether.com/capitolhill

202-558-6486

Welcome Samantha Payne – New Studio Manager

Alita — Tue, 01 Jan 2013 22:16:59 +0000

From Stafford Virginia, Samantha’s passion for fitness started at a young age. Samantha’s passion for fitness started at a young age, she grew up in Stafford Virginia. Her first job as a lifeguard at the local YMCA opened her eyes to the world of fitness. At the age of 16, she began teaching swimming lessons and water aerobic classes. She was then promoted to manager and decided to pursue becoming certified as a group fitness instructor. While in school, she lead her high school track and field team to states three years in a row.

Samantha attended Radford University where she continued her path in track in field. While at Radford she fell in love with yoga and after completing her certifications she was offered a position as the first yoga instructor for all Radford athletics and student body and also founded Radford’s student heath awareness club. After graduation with her B.S in exercise science and health education she was offered the opportunity to complete three separate internships: one with Verizon Business, John Hopkins and Northup Grumman. These internships immersed her in a new area of fitness called worksite wellness. A new area of study had been discovered, that of work-site wellness.

These internships opened her eyes to just how much employees in the work place needed exercise and how she was able to honestly reach out to people and help them.

Samantha loves to try new workouts and to challenge herself everyday, which is why being offered a fitness specialist position at Fitness Together was an easy choice. Health education is another passion of hers.

Samantha wants to learn and share as much health information with clients by creating programs, brochures, lectures and really getting out in the community.

She strives to assist the community that surrounds and supports her mission of helping individuals become healthier. Every person is unique with respect to their goals, state of health, motivation and genetic potential. Therefore, Samantha takes all these factors into consideration to design specific fitness programs to give her clients exactly what they are looking for.