Subscribe to Our Newsletter
Get motivating health and fitness articles sent directly to your inbox.
undefined
undefined
Sonny Smith & Chad Northcutt

Fit-Werks Personal Training

335 S. Mustang Rd, Ste. A Yukon, Ok 73099


405-265-3445

Visit Our Website


Yum Protein Pumpkin Pie Pancakes!

You’re going to love the recipe below – it’s a guilt-free way to enjoy the favorite flavor of the season – pumpkin. But before we dive into the recipe, I have to jump up on a soapbox for a moment…

Ask yourself this question (and answer it honestly!) How hard are you really pushing yourself while you workout?

Do you workout enthusiastically, feeling the burn with a smile, pushing yourself to the limit? Or would you describe your exercise time more like an even trot? Coasting along, breaking a respectable sweat, doing the same old thing.

Since you take the time to exercise and desire to have your body change into a slimmer, more toned version of yourself, then use the following tips to get more out of your exercise time.

Focus your mental energy. It sounds simple, but often isn’t. If you’re lifting weights, focus on that specific muscle group. Researchers saw a significant increase in muscle activity when peple focused on what they were doing, compared to thinking about unrelated topics.

Have an audience. Researchers saw a significant increase in strength and endurance in people who had an audience, compared to those training on their own.

Get a caffeine boost. Caffeine has been shown to help burn fat and increase your endurance. The most effective amount seems to be around 300mg one hour prior to working out. Of course check with your doctor first.

Pump up the volume. Listen to upbeat music while you exercise. Researchers found that personal music motivated weightlifters to complete two more repetitions on average than those who were not listening to music.

Keep things fresh. Alter your routine often. This will help you to avoid plateaus and will continue to challenge your body. Try new exercises, new intensities and new environments.

Stay nourished and hydrated. Pay attention to your food and your hydration levels. You’d be amazed how much being dehydrated can affect your performance even away from the gym.

Find your magic time. Work out when your body is at its best. If you’re not a morning person, do not force the issue on your body.

Wear clothes that you love. Not only will you be happy to put them on and show them off, but you will be able to focus completely on the task at hand, rather than stressing that your pants will split whenever you squat.

Make sure the shoe fits. Can you imagine a tap dancer performing without tap shoes? Your shoes are just as important! With correctly fitted shoes for your workout or sport, you’ll keep your feet, ankles, knees, and back protected and healthy.

Use a professional. If you don't already, have me design your workouts. This will ensure that you’re being challenged and seeing results.

Don’t know where to start when it comes to exercise? That’s where I come in. It’s my passion to make exercise a regular and enjoyable part of your life. I’d like to see you enjoy all of the healthy rewards of being fit.

Call or email me today and we will get you started on the exercise program that is right for you.

Your Reason

Your number one reason for exercise is unique to you. Maybe you want to fit into a smaller pant size or lower your cholesterol. Or maybe you just love how a good workout makes you feel.

Whatever your reason is, remind yourself of it often. Write it down and place it where you will see it everyday. It may be just the motivation that you needed.

Protein Pumpkin Pie Pancakes

Here it is, my favorite recipe for fall! Enjoy these tasty pumpkin pancakes without guilt. Made with almond meal and packed with protein from eggs, these pancakes are sure to satisfy without shortchanging your results.

What you need
Serves 5

4 large eggs
¾ cup egg whites
1 (15oz) can of pumpkin
1 cup almond meal
1 teaspoon baking powder
1 teaspoon vanilla extract
dash of nutmeg
1 teaspoon ground cinnamon
cooking spray

Instructions

1. In a medium bowl, mix all of the ingredients together.

2. Heat pancake griddle to medium heat and coat with cooking spray.

3. Cook each side about 3 minutes until brown, then flip and cook remaining side. Enjoy!

Nutrition
One serving equals 255 calories, 15g fat, 112mg sodium, 11g carbohydrate, 5g fiber, and 19g protein.

Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter to your friends, family, and coworkers.

Hear what our clients have to say!!!

April 4, 2017:

Yesterday my daughter asked if I still had any of my "really big pants". Of course I do, every time I've cleaned out my closet I've kept them as a reminder. These pants were sort of my breaking point. They were a size 20, the largest pair of pants I had ever bought. I cried when I bought them, and they were the only pair of jeans that fit me for several months....until one day I barely got them buttoned. For several weeks I got to where I only wore stretchy pants and long tunics, because they were the only things comfortable. In December 2015 I called Fitwerks and talked with Chad, probably for longer than he really wanted to talk to me. I told him all of my excuses (2 knee surgeries, three babies, working crazy hours, between work and home and school activities for the kids I had no time to do anything) and even broke down in tears on the phone. He suggested I come in and talk with him face to face, this was the scariest part for me....it came time to weigh-I hadn't stepped on a scale in months and was absolutely mortified when it read 234 pounds. My body fat was over 40% 😳. He asked me what my goal was-and I told him honestly I'd be happy with 10-15 pounds, but if I could get back under 200 it would be amazing. I'm now well under 200 pounds 😉 and never dreamed I could be anywhere get close to where I am today...and while I am proud of my accomplishments, and the weight loss is a tangible measure of that success, the weight loss is not even on my top 10 list of things I love about Fitwerks. When I hit 50 pounds (it took 16 weeks), I took pictures of myself and my son in these pants together. But the question last night wasn't about anyone else fitting in them-it was could I fit both legs in just one side of the pants. Well.....​
Jeanne Kratz

undefined
undefined
Dr. Kevin and Dr. Courtney Green provide the best chiropractic care in Mustang, OK!
undefined

Located in the heart of Mustang, the leading health professionals at Green Family Chiropractic, Dr. Kevin Green and Dr. Courtney Green, are dedicated to helping you achieve your wellness objectives -- combining skill and expertise that spans the entire chiropractic wellness spectrum.We are committed to bringing you better health and a better way of life by teaching and practicing the true principles of chiropractic wellness care.

Patients seeking treatment at Green Family Chiropractic  are assured of receiving only the finest quality care through the use of modern chiropractic equipment and technology. We have a genuine concern for your well-being!

501 N Mustang Road, Suite A

Mustang, Oklahoma 73064


Phone

 

(405) 376-4300

Email greenfamilychiro@gmail.com
Website http://www.greenfamilychiro.com

 

Email: fitwerks@aol.com
Phone: 405-265-3445
Web: Visit My Website