His & Her Fitness Newsletter
April 2017
Volume 8, Issue #4  
In This Issue
Good Vibes at H&H
H&H Out and About
Christina's Corner
Creative Cardio
Christina's Kitchen
Bracket Challenge
Trainer Certification
H&H Spotlight
Client of the Month
Team Member of the Month
Quick Links
Join Our Mailing List!

Good Vibes at H&H
Come get the good vibes inside the gym! It has been picture perfect out recently...and here is some evidence to prove it!

Congrats to H&H client Tyler Wisdom for losing over 50 pounds and still crushing new goals!  

Form is often overlooked but is so crucial to results! If you have questions about your form, ask a trainer from the H&H family!! 

H&H Out and About
H&H clients enjoy a night out at Arrowhead for the Lakemary Center gala. If only Adrian could have joined them...or did he?

Christina's Corner
Spring time at H&H!

April showers means it is the time of year to look back and see how far you have come! "Shower" in your success and set new goals this Spring to keep striving for the destination you have set!!

Remember that your body has a set weight so when you lose body fat it will take about 6 months at your new body fat for your body to kick in and like where it is at. Keep focused on the inches in your waist line and energy levels. As your progress continues you will see more than just numbers matter, feeling good does also!

So this Spring keep being a loser at H&H if you need to lose. It is not Summer yet and NOW is the time to put in the work for your Summer body!  

Challenge yourself in each area:
1) Weights 2x a week minimum. Text us and we can schedule that third session if you have time
2) Don't skip any meals and eat 5 clean meals each day
3) Cardio 20-30 minutes 4-6x a week staying in your heart rate zone  

You got this!!  SPRING into the best you yet!

Christina Larson
Owner / Trainer MCPT-PFI / ON and ABB Sponsored Athlete

Creative Cardio Library

Beginner cardio

Moderate cardio

Advanced cardio

Christina's Kitchen
Blueberry Protein Muffins
2 scoops vanilla protein powder, 64-67 grams (non-whey protein works best)
1 tsp baking powder
1/2 cup almond flour
1/2 almond butter can sub for any smooth nut or seed butter
1 cup unsweetened applesauce
1/2 cup blueberries

1. Preheat the oven to 350 degrees Fahrenheit and line a muffin tin with 8 greased muffin tins and set aside.
2. In a large mixing bowl, add your dry ingredients and mix well. Add your almond butter and unsweetened applesauce and mix until fully combined. Stir through your blueberries.
3. Divide the batter amongst the greased muffin tins and bake for 10-15 minutes. Check at 10 minutes and test with a skewer. If it comes out clean, remove immediately. Allow to cool for 5 minutes, before transferring to a wire rack to cool completely.

For more H&H recipes, check the website at  hisandherfitness.net

H&H Bracket Challenge Update
The H&H bracket contest was a tight race and as crazy as the actual tourney! Congrats to Tyler Wisdom who won the bragging rights...and cash. Those who didn't win should still feel good about their bracket entries as half of the pot went to Matthew's Ministry charity which serves special needs individuals at the United Methodist Church of the Resurrection in Leawood, Kansas.

Thank you to all who entered. You can now officially start planning your strategy to take down next year's challenge!
H&H Trainer Certification News
We can announce that the H&H certification is now open to the public! If you are a trainer that is struggling with helping people lose weight and need a program that can help then contact us ASAP to interview. 

The program is open to anyone regardless of what city you are currently training in. Whatever is keeping you from "helping one person at a time live a healthy life"...we can help! 

H&H Spotlight
John Lovell

John recently ran in the Martin City 5k, which kickstarted his "5k Per Month" challenge!

During the daylight hours, John's life mission is to completely disrupt and transform how insurance is brokered for businesses. 

He is constantly working to maintain his sanity wrangling his twin girls Lainey and Lucy!  

When he isn't busy with those activities he enjoys challenging himself mentally and physically.  We are happy to welcome John to the His & Her Fitness family!  
Client of the Month
Meredith and Daniel Dubill

We are so grateful to be honored as the H&H clients of the month! Our lives have been forever changed thanks to the staff at H&H. 

The amount of time Christina, Adrian and the other trainers have spent to personalize our plans continue to amaze us. We have learned so much about nutrition and strength training from the staff and continue to learn more and more each week.  

We have heard others say this and it is so true...the only thing we regret is not starting sooner. We are incredibly busy but have made it a point to support each other and get healthy together. We especially love some of the questions and conversations we have had with our kids as a result of focusing on our health and becoming better role models for them. As we continue to get healthier and stronger, we are also better able to be the parents we want to be.  

If you are on the fence about joining or training we have some very simple advice...call them today! You will be so happy you did!!
Team Member of the Month
Terrilyn Schmanke

It feels awesome to be recognized as H&H team member of the month...especially when I work with such a sharp, fun and professional group of people!

Having started at H&H as a client and now having worked as a trainer here for almost 6 months, I know first hand that when you become a client at His & Her Fitness you are not just joining a gym...you are joining a fitness family! Each client's story inspires the training team. Each client's progress (and challenges) drives us to be better for you. Your trainers invest so much more in you than your workout hour - there's a lot that goes on behind the scenes. We are always discussing as a team how to push you to reach your goals, how to keep you motivated and on point, and how to help you make living a healthy lifestyle feel natural and easy. If you succeed, we feel successful. If you fail, it's because we have in some way failed you. That's how a family works. 

I feel blessed as an H&H team member to have crossed paths with each of my clients. You have quickly become a part of my daily life and I, as well as the entire H&H team, want only the best for each and every one of you. And to the H&H team, thank you for welcoming me warmly and pushing me each and every day to be the best I can be for my clients. 
How about a review?

If you like the His & Her Fitness newsletter, we'd appreciate your comments at   www.google.com/#q=his+and+her+fitness.  
(Look for the "Write a Review" button on the right side of the page.)

Thanks for all your support.