Wednesday, January 4, 2017

What is Fischer Fitness?

Facebook seems confused. I keep getting prompted to change the "category" on my business page. I think FB is just not sure exactly what Fischer Fitness is. Sports and Recreation? Massage? Cooking? Periodically I will get comments from family or friends like, "So what are you doing NOW?" or "You do so many different things!". I thought I might try to clarify exactly what this business is all about.

I have a Bachelor of Science in Physical Education. Back in the early 90's when I went to college, my official degree was BS in PE, with a concentration in Exercise Science and Pre-Physical Therapy. I have had an obsession with teaching fitness since I started teaching aerobics classes when I was 18. That has remained a constant in my life. In 1997-98, I went to massage school and added that to what I was doing (fitness instruction/personal training). Through the years I have developed a passion for cooking, and because so many of my training clients ask about healthy eating, it seemed natural to add that to my business as well.

More than anything, I want to help people live a full, balanced, happy life. In my opinion, all of the things I do are an essential part of healthy living. We all need to figure out what moves us. Not everyone enjoys going for a run, or going to a gym, but we all need movement in our lives. Many people have given up on cooking because they are just too busy. To those people I would say, Slow down! Take care of yourself. Treat yourself to a massage. Learn how to implement simple healthy meals into your day so that you can spend time around the table with people you love.

I hope your 2017 is starting out beautiful! Take good care of yourselves!

Thursday, June 30, 2016

Introducing...The Fischer Fitness Kids

I have two really awesome boys. Recently my oldest son told me he wanted to be a famous YouTuber (is that a word? is that a thing?). The boys and I were talking at lunch the other day about things we wanted to do this summer, and we came up with a plan. I told them we could work on putting together some YouTube videos where they could talk about and demonstrate some ways to be active as a family. They were really excited about this idea and immediately started planning their "intro" and talking about different ideas. Of course I was excited because this fits right in with my mission to get everyone in the family moving and exercising together in a fun, playful way. Our plan is to try this out and see if other families will find these ideas useful. We even thought about doing some Kids in the Kitchen segments where they will show healthy snacks and even help with meals.

So without further ado.......I would like to introduce The Fischer Fitness Kids and their Paper Plate Game:

https://youtu.be/41ztAjRGqkI

The idea with this game is to see how fast you can string the alphabet together. The boys like to time themselves and then try to beat their time. To involve the whole family, I say make it a race! Create two teams (kids against parents, one parent and one child vs. other parent and child, boys against girls, etc.)(make sure you have two sets of the alphabet written on your plates) and see which team can do it the quickest. For the sake of the video, we did this just in our backyard. You could make this game longer if you put the plates in the front and make the alphabet in the back, so everyone is running back and forth. I love this because you will certainly get your heart rates up, but it also involves lots of squatting down to flip the plate over. I told the boys they had to leave the plates face down. If they pick up a plate and they already have that one, they had to put the plate back face down. If you have older kiddos, see how fast they can put their names together, or some other word you come up with. This could be a numbers game as well if your children need to work on number recognition.

The bottom line is, kids love to run around. They especially love to run around with parents, grandparents, aunties, uncles, cousins and friends. Paper plates are very inexpensive. We have been using this same stack of paper plates for months and have played this game a number of times. I also brought these in to the preschool where I was working and used them with those children. I like to play this game a few times and then put the plates away for awhile. Just like their toys, it will seem new again when you bring them out a month or so later!

I hope this will inspire you to run and play as a family. There is nothing more important than for us to set an example for our children. If you can show them that exercise is fun, this will stick with them the rest of their lives!

My boys are hoping to get as many "likes" as possible on their video, so if you enjoyed it, leave them a "like" or a comment!

Happy summer!


Sunday, January 31, 2016

Gig Harbor Girls of Strength

I am so excited to launch this new project! I have had several people (moms) approach me about starting a program for young girls. There is so much pressure on young people to try to fit in, and while organized sports are perfect for some, those can be intimidating for others. Some kids just don't want to play sports. However, developing healthy exercise and nutrition habits is so important, so the challenge is finding something these young kids can do to feel good about themselves.

I really hope I can inspire and motivate young ladies to develop a passion for being strong and fit. We will be meeting in my (private) home gym, so it will be less intimidating than a large gym or class setting. The private atmosphere (including fun music and a disco ball!) will be the perfect place to learn about strength training, coordination, agility, cardiovascular fitness and nutrition!

This class will be launching in March. Please visit the Gig Harbor Girls of Strength tab on this website to learn more.

Wednesday, June 3, 2015

WINNERS!!!

I am so happy to announce the winners for the Shape Up To Summer Challenge!!! Before I do, I must tell you how happy I am about the results. Not just the numbers, although I am thrilled with those, but more than anything it was the mental transformation that I saw so many participants make. What I wanted more than anything was for everyone to realize that this is a lifestyle that we are creating. This was not a short-term program that is over in 30 days. I suppose technically the end of the program was after 30 days, however, I really wanted the participants to figure out how to fit healthy habits into their busy lives. I did not want anyone to feel deprived and starving all the time. I didn't want anyone to have to exercise for hours at a pace that would be impossible to keep up. Instead, we introduced clean, healthy meals that tasted good. I also encouraged everyone to do what they could with their workouts, even if it meant only 10 minutes! Trust me, these 10 minutes were effective! If there were days when they had more time, the workouts were a little longer.

This was a crazy time of year for a challenge. We are nearing the end of the school year when there are activities like crazy. The weather is getting nicer and people are starting to head out camping. Our winner actually celebrated her birthday in the middle of this challenge!! And by the way, I had a conversation with her and yes, she had dessert! Could my participants have lost more weight and inches? Yes. However, it would have been in an unhealthy way. They would have adopted bad habits of starving themselves and exercising obsessively and probably would have put the weight back on after the challenge. I always say to my clients, "Why start something that you cannot continue to do for the rest of your life?" I realize people want fast results. I get that. We are programmed by this fast-paced world to want things instantly. We are impatient. However, if you take the time to understand healthy eating and a healthy relationship with food, you can create some incredible habits to last a lifetime. If you can figure out how to fit more movement into your life, it will become a natural part of your day. The weight may come off more slowly, but guess what? It will have a greater likelihood of staying off!

On to the winners:

Biggest Transformation - LISA KRONA!! Lisa lost a staggering 9 lbs and 6.25 inches! This is awesome!

Biggest Breakthrough - LINDSAY REANIER!! I know sugar has been a challenge for Lindsay. The other challenge was committing to a program and finishing it. Not only did she lose 5 lbs and a full inch off her waist, she made progress with cutting back on sugar and was great about trying new recipes and checking in regularly. She finished!!

Most Inspirational - This was tough for me. There were so many that inspired me. I had to narrow it down, however. I actually chose 2 people: KRISTEN MORKERT and HEIDI ARMSTRONG!! I know how busy Kristen was with running her kids around to activities, work and trying to fit in clean eating and workouts. There were days when she was running 15 minutes late to bootcamp, but she still made it! Heidi actually started working with me years ago when I first began my bootcamp program in Gig Harbor. She took a break for a bit, but has come back in the past 6 months and has consistently showed up to work out. Her strength and stamina have improved drastically and she has completely changed her lifestyle!

Great job to all participants! Continue to work. Be CONSISTENT. You are amazing!!

Wednesday, March 11, 2015

The Secret to Lasting Results

What is the best exercise or method for fat loss? Should I eliminate all carbs? Should I eat Paleo? Should I train for a marathon or do Crossfit? Kickboxing? Zumba? Is vegetarian eating better? Bootcamp or Yoga? South Beach Diet? Atkins?

There is so much conflicting information out there that it becomes extremely confusing and frustrating to figure out where to start when it comes to weight loss. For those who are already exercising, all of this can be very distracting. 

The good news is, it may not be as difficult as you think. For those who are just starting an exercise program, my suggestion is to find something you love. Pretty simple, right? Just remember, to elicit change, you must do something different than what you have been doing. If you love to dance, try Zumba or a group exercise class of some kind. If you love walk, get out and walk. This is about as basic as it gets. Remember, I am talking about just getting started. Once you have begun an exercise program, you may find that you get results initially, but your body may level out and quit responding. This is when you must challenge yourself to increase the intensity of what you are doing, or try something new. It may be something that scares you a little, like lifting weights or trying a boot camp class. Often this is when real change happens! 

To achieve results that last, the secret is CONSISTENCY. That does not mean you have to be perfect every day. It just means that you have to commit to moving more and eating pretty clean most of the time. Instead of beating yourself up for missing a workout or having a piece of cake, forgive yourself and do better the next day. (By the way, I am not saying you can have cake all the time!) 

I highly recommend trying new activities and challenging yourself to explore different exercise routines. Your body will appreciate it and you might just find something that inspires you more than what you are currently doing! 

I wear a band on my wrist every day that reminds me to stay consistent:

These beautiful bands came from an awesome guy named Eric at Endorphin Warrior. Each one of my Challenge participants received one of these, since that was our theme. 

So is there a secret? Yes, my friends. Move around. Do the things you love. Try new things. Be thankful for the beautiful body you've been given and feed it well. Be in awe of the way it can move and be CONSISTENT in your respect for it. 

Now go be awesome!

Tuesday, February 24, 2015

"Pasta" and Meatballs

In my opinion, there is nothing like a yummy plate of spaghetti and meatballs with a delicious red sauce. However, I don't like the processed, starchy noodles that leave you feeling bloated and heavy after the meal is over. Yesterday I made a great meal that consisted of meatballs (made with organic, grass fed beef) and a red sauce filled with veggies. I put this over a plate of zucchini "noodles". Not only was it delicious, but I had tons left over! I froze most of the sauce and meatballs, but saved a portion for my husband's lunch and my lunch today. I truly think it was even better the second day!


That is a terrible picture. I really should have staged it better, but I was several bites into my lunch when I thought I should take a picture.
Spaghetti sauce is one of those things where it is easy to sneak in extra veggies that the kids won't even see. I did not puree the sauce I made, so the veggies were very visible, however you could hide them if you cut them much smaller or grated them rather than chopping. I made my meatballs first:

1.5 lbs grass fed ground beef (or you could use 1/2 beef and 1/2 italian sausage)
1 cup Panko bread crumbs
1 tsp Italian seasoning
2 eggs
1/2 white onion, grated
2 cloves garlic, minced
3-4 shakes Worcestershire
1/2 cup grated Parmesan

Mix everything thoroughly. Form into 1-1.5 inch meatballs.  Place them on a baking sheet and refrigerate until ready to put into the sauce. (These are great as a meal by themselves. If you are not making a sauce to cook them in, place on a lightly oiled baking sheet. Bake at 425 for 12-15 minutes.)

For the sauce:

1 TBSP olive oil
1 onion, choped
2-3 cloves garlic, minced
1 carrot, chopped
1 zucchini, chopped
1 container mushrooms, sliced (I used cremini)
2 - 28-oz cans whole tomatoes
1 - 28 oz can Italian seasoned crushed tomatoes
1/4 cup tomato paste
2 tsp Italian seasoning
1 TBSP sugar
salt and pepper

Heat your oil over medium heat in a large, deep pot. Add onions and garlic. Cook 3-4 minutes until onions are starting to soften. Add the chopped veggies. Continue to cook about 5 minutes or so. Add everything else. (As I add the whole tomatoes, I usually crush them in my hand before adding them in) Cook about 10 minutes, stirring occasionally. Finally, add your meatballs. Cover and simmer over low heat for 1.5 - 2 hours. I find that the longer I let the sauce hang out on the stove, the better it tastes. I got everything going in the afternoon, then went to pick the kids up from school. By the time dinner rolled around, everything was done and I had already cleaned up from the prep.

Prepare your zucchini noodles:

There are several spiral slicers out there that you can use to make veggie "noodles". I used my Pampered Chef Spiral and Slice tool, which I love. It makes really fun rotini shaped noodles:



If you are going meat-free, obviously eliminate the meatballs. By the way, I didn't cook the zucchini noodles. I literally just spiral sliced them, put them on the plate and put the sauce and meatballs on top. I added a sprinkle of parmesan as well. It was so nice to eat this and not feel that bloated feeling! It was filling and yummy!! There is nothing particularly special about this recipe. Add whatever veggies you like and any additional seasonings you prefer. 

Enjoy!

Wednesday, February 18, 2015

Some Challenge Results

The final measurements have been rolling in for my Transformation 2015 Challenge that just wrapped up. How about this for some results: One member down 14 lbs, and a total of 4.5 inches lost between waist, belly and hips. Another down 6 lbs and 2.5 inches. One other down 4 lbs and 8 inches.

These results are over a 6 week period of nutritious meals and reasonable exercise. We DID NOT cut out any food groups; we just were more mindful about eating clean. Guess what? There were days when we didn't eat very well. There were days when we didn't get our workouts in. Do you know why? Because sometimes LIFE gets in the way. However, our theme was CONSISTENCY. We forgave ourselves for the occasional not-so-great choice and we moved on.

I could not be more happy about the results of this Challenge! I would like to share something that one of my participants emailed me. Keep in mind that I had not seen her results yet when she sent this. While I knew she made progress, I wasn't sure how much:

Hi Kristi!
Thank you so very much for this challenge!  I feel like life got in the way a bit and I wasn’t able to fully put the plan into place each week, like I would have hoped. But, you know what, that’s life. I’m going to have business trips, I’m going to have vendor dinners, and I will always have four kids. But, this has helped me to realize that no matter what your life is handing you, you can still make smart choices and fit in some exercise somewhere…maybe not 5 days a week, but as long as you are moving when you can, it’s all you can do.

Guess what? She lost 11 lbs, 4 inches from her waist, 2 inches from her belly and 3 1/2 inches from her hips! Unbelievable!! Way to go Stacie!!!

There were so many other great results and incredible breakthroughs. I am so proud and I am so thankful for my career! To all my Challengers, thank you. Thank you for trusting this process and allowing me into your world. You finally get a break from my silly videos and emails! Keep up the great work. Remember, you have only just begun. You now have some tools and habits in place to continue. Please celebrate your success!

I will be announcing the winners for all 3 categories tomorrow. Stay tuned!