His & Her Fitness Newsletter
July 2017
Volume 8, Issue #7 
In This Issue
Father's Day Happy Hour
Royals Fun
4th of July
Happy Birthday
8 weeks Blogs
Christina's Corner
Creative Cardio
Christina's Kitchen
Cardio Classes
Vote for H&H
Client of the Month
Team Member of the Month
Quick Links
Join Our Mailing List!

Father's Day Happy Hour
Father's Day had 26 clients enjoy a happy hour with healthy drinks/apps!
Let's Go Royals...
Royals game and healthy eats with H&H friends!
Happy 4th of July!
The morning of the 4th had over 30 clients rocking their fitness before the fireworks! Great job everyone!!!
Happy Birthday...
to Erma Jones, thank you for being an original client and now rocks the books!
Blogs are up! #8weeks_to_greatness
Follow the 8 weeks to greatness stories HERE!!!
There's always time...
for a couple original clients (Brenda and Jenny) to get together with Christina for some fun!
Christina's Corner
Summer vacation planning!

Summer is hot. Take advantage of being mindful of hydration. 

Hosting a party? Make something fresh on the grill and chopped salads are always refreshing. 

Travel is hard unless you have a game plan! Ask your trainers what to do before the lifestyle changes happen. The BEST part of vacation is you have the time! The only bad thing is if you don't have habits installed for 5 meals and rocking cardio without affecting time with family or friends. It's easy to take a cooler and have your own food.  If you are skipping meals you're going to store fat. 

Get on the lifestyle change and be ready because school is just around the corner so let's make a plan now for school schedules. 

Encourage your friends to rock creative cardio with you! They will need their own plan but you might inspire them to have a fitness happy hour with you. Positive feeds positive!  
Christina Larson
Owner / Trainer MCPT-PFI / ON and ABB Sponsored Athlete
Creative Cardio Library




Christina's Kitchen

3 slices turkey bacon
2 teaspoons lite mayo
2 slices tomato
2 slices of Ezekial bread
Make turkey bacon as directed

For more H&H recipes, check the website at  hisandherfitness.net
Cardio classes at H&H!
Cardio is not Hard-io!

At His & Her Fitness, we focus on three main components to help you achieve your ultimate goals - nutrition, weights and cardio.  ALL THREE are key to your success.  

Everyone knows that cardio aids in muscle recovery, torches fat, and makes you feel awesome!  Often times however, clients fall short of meeting the prescribed cardio plan of 30 minutes a day, 4-6 days per week. And the reasons for falling short of the goal run the gamut: "I don't have time", "I don't know what to do", "I hate cardio", "It's too boring". 

Well fear not, we are here for you!  H&H is now offering regular cardio classes during the week. Classes are just $15 and 30 minutes each. We switch up the routine with each class to keep you motivated and keep your body guessing! You will burn fat, help those achy sore muscles recover faster, and get your feel-good endorphins flowing while enjoying a workout with your H&H friends.

Stop in and join us at the following times: Tuesdays at 10:00am, Thursdays at 11:00am, and Saturdays at 8:00am and 9:00am.  Don't see a time that meets your needs?  Just ask!!  With enough interest, we can add early morning or evening times to accommodate those who need to do get it done before starting the day or those who are looking for an after work healthy happy hour.

So, make your health a priority and rock those cardio sessions.  Your H&H team is here to make sure you have #noexcuses!
Vote for His & Her Fitness
His & Her Fitness has been selected as a finalist for top gym in the Leawood Readers' Choice 2017 awards!!! Please vote here: 

Client of the Month
Maggie and Lance Cowell

Like all busy working moms, I was always taking care of everyone else, the kids, my husband, even the dog comes first! My clothes were feeling snug despite the fact I had moved up a few sizes. Promises to myself that tomorrow I would start eating healthy, working out, and taking care of me were broken. Like many women out there, tomorrow never comes. Or if it does it's short lived. My weight had gradually increased reaching new plateaus (10 pounds, 20 pounds, ugh!). As if turning 50 wasn't enough, what everyone said about how easily you gain weight after 50 was my reality. Then one morning I woke up and weighed myself and much to my horror the numbers on the scale screamed a new high! In 10 years, I had gained over 30 pounds! I cried, I literally cried and then I said enough! I have to change and the change starts now!

All research points out that the key to losing weight is 80% what you put in your mouth and 20% workout. I started watching what I ate and feeding my family healthier. Weight started coming off slowly but I was also not fit and had no muscles. My husband Lance had been working out at His & Her Fitness and convinced me to go with him. I have never been a workout person and I was very reluctant and intimidated but I also knew I had to do something. So Lance and I started working out with Christina Larson at His & Her Fitness. I met Christina, owner of His & Her Fitness and was put at ease. We went over goals, expectations and talked about food and great recipes her website offers. I have never been a workout person but with His & Her Fitness I have found the entire package! Christina was patien t and I never felt overwhelmed. There is a great staff that motivates and trains ME the individual not a one fits all approach.  They made a plan for me. It was nothing at all what I expected. What's great is that despite the total difference in Lance's workout versus mine we both could still workout at the same time with Christina. It was great because together we were making things happen.  The weight came off and I was amazed at the transformation of my body! I ha d people asking me left and right "What are you doing?" "You look amazing?" What's your secret?" But the best part of all, I feel great! I never realized how bad I felt.

I feel fit, I feel good and I know I'm healthier than I have ever been. I'm still working out and I'm loving it! I also realize I'm teaching my kids to be healthy and more importantly that it's important to take care of yourself. I never thought I would love working out but now I do!
His & Her Fitness offers the real deal. They have a staff that is passionate about what they do and offer more than just a work out. It's a change to a healthy you!
Thank you Christina and Terrilyn, you made all the difference!
Team Member of the Month
Rob Crane

It's great to be acknowledged as Team Member of the Month! It's hot and humid out there so don't forget to stay properly hydrated for optimal health. Water makes up 60% of your total body weight and staying hydrated can improve your cognitive function and reduce headaches. For men a good recommendation is consuming 128 ounces of water per day and women 96 ounces per day.  This should be an adequate amount to keep you properly hydrated for your daily requirements as well as meet your needs during weight training and cardio sessions. Spread out your intake throughout the day so you drink enough before, during and after exercise. I know we're all busy but plan ahead and either keep a refillable water bottle with your or stock up on bottled water. Water is 100% calorie free and it can suppress your appetite before you consume a meal. This is helpful so you can avoid overeating when your body is really telling you it's thirsty but your interpretation is you are hungry and start consuming more calories than you really need to. Remember if you consume caffeine and alcohol, you need to be diligent on your water consumption. So drink up, this may be the missing component that is holding you back from attaining your fitness goals! 
Some upcoming charity events...

5th Annual Randy Wisdom Memorial Golf Tournament which honors Tyler Wisdom's father.

Kansas City lost Neal Patterson who was the co-founder of Cerner and principal owner of Sporting KC. Neal was an active supporter of the First Hand Foundation which hosts the Masquerade Ball.
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Thanks for all your support.