TRAINING TO SUIT YOUR NEEDS
The I Am Fitness Difference
Feeling unmotivated? Shoot us a text and we'll change that! We know what a busy schedule is like, so we serve as your support system, 365 days a year, with no exceptions.
YOUR GOALS ARE OUR GOALS
The goals you set become ours as well. We have the environment you need to meet your goals, and we celebrate every achievement and advancement with you.
NEED A FOOD PLAN?
No problem! It can be difficult to keep a consistent food plan, but we can point you in the right direction. We know what will give you energy and produce results.
The 3-Step Process
1. Initial Consultation
Let's talk about you, your previous challenges, scheduling, and how we can help. We want to gain full-scope knowledge on what you aim to achieve, and what we'll be accomplishing together.
2. A 10-Minute Fitness assessment
Next time you come in, we'll complete a 10-minute fitness assessment. This will further help us develop a customized plan for you that takes into consideration your current physical abilities.
3. SAY Hello to the NEW YOU
It's time to start your sessions! We want to ensure that we're the right fit for you--because you deserve it--so the first session is on us. After that, 'Mission: You' is underway, and it's time to say hello to the new you!
Group classes at I Am Fitness
Boot Camp 530a 630a MTWRF 730a MTWF 8a Sat
Boot Camp is a continuous workout to music focusing on a different muscle group each day
Broga 6pm Mon
Broga is geared to guys, but open to all. It is a blend of strong yoga and HIIT (High-Intensity
Hatha Yoga 10am Tues 715pm Wed 730am Thurs
Hatha works to increase flexibility and strength and improve balance in a safe, supportive environment.
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2020 Marriottsville Road, Suite B
Marriotsville, MD 21104
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Exercising through the Fall and Winter? How to Stay Motivated
Knowing how to stay motivated throughout the fall and winter seasons is more important than you might think if you're trying to live a healthy lifestyle. The fresh air, warm temperatures and longer hours of sunlight in spring and summer make playing sports, walking, biking, swimming, jogging and the like outdoors not only much easier, but also incredibly inviting. However, if drearier weather makes you lose motivation in fall and winter, you can derail months of healthy habits.
Invest in Thermal Layers
If you feel warmer when you're outdoors in colder temperatures, you'll stay motivated to keep up jogging, walking or biking routines throughout your neighborhood. However, simply throwing on multiple layers of clothing can compound the problem because the clothes will retain the moisture from your sweat, so you'll feel wet and overheated. Instead, invest in clothes specifically designed for exercise in cold temperatures. These should include breathable underwear, moisture-absorbent long underwear, and water- and windproof pants and jackets. Of course, cover your extremities with gloves, flexible boots and a headband as well.
Exercise Indoors at Home
If even wearing thermal layers isn't enough for you to stay motivated to work out in the fall and winter, concentrate on indoor activities that will help you achieve your fitness goals. Strength training is ideal indoors, but there are plenty of aerobic exercises that you can perform indoors as well with an instructional video. You can use additional equipment, such as an aerobic step or a yoga ball, to make the aerobic workout more dynamic. You can also try dance routines, interactive fitness video games and yoga.
Sign Up for a Gym
Your indoor home exercises will be limited due to the lack of space and equipment in your home or apartment. If you get tired of the same few indoor exercise activities, you can stay motivated by singing up for a gym. A gym can provide you with a plethora of equipment and supervision for strength training as well as the chance to sign up for classes that focus on aerobic activity. Since it's more fun to work out when you're not alone, you can benefit from these classes even if you can perform the same activities at home.
Head to the Community Sports Center
You'll be more motivated to work out if you know you can engage in a variety of activities despite the cold weather. At your community sports center, you may be able to swim and play sports such as basketball, volleyball and tennis. There's also usually a large track for walking and jogging.
It may take a little extra effort to stay motivated to exercise during the cold fall and winter months, but your health is worth spending the extra time and money. If you fail to work out for several months, you could put on more weight, lose strength and tone in your muscles and find yourself with less endurance for physical activity come spring.
Top Fitness Trends for 2017
The following list of workout trends can all be found at I Am Fitness, where we strive to help you maintain a healthy balance between your workout goals and your life.
Reboot your stale workouts with one of 2017's top fitness trends!
Body weight training
It's easy to see why no-equipment workouts are so popular: They're relatively easy to learn, they can be modified to suit any ability level, and they can be done just about anywhere...Pushups and pull-ups are classic bodyweight moves, but there are plenty more to choose from, like squats, lunges, and planks, just to name a few.
HIIT's (high-intensity interval training) helps you torch calories fast by alternating quick bursts of high-intensity exercise with short rest periods. It can be found in all types of workouts, from Pilates to CrossFit and boot camp classes. “High profile fitness companies are huge proponents of this form of exercise,” says Thompson.
A high-intensity interval training workout could include 20 to 30 minutes total combining repeated shorts bursts of work with short break periods, like 45 seconds of burpees with 15 seconds of rest followed by 45 seconds of squats. A 20-minute HIIT workout can burn around 190 calories and will keep your metabolism fired up long after you finish the routine.
Educated, certified, and experienced fitness professionals
“Overall, people who work in the fitness industry are much more accountable and professional than previously,” says Thompson. He attributes this trend to clients becoming smarter about who they seek out for fitness-related help.
Gone are the days when the biggest fitness buffs out there stuck to cardio. Today they know they can't miss strength training's science-backed benefits, such as boosting longevity, building muscle mass, and protecting against diabetes, back pain, and more. Plus, a growing number of women, in particular, have come to realize that lifting weights won't necessarily make them bulky, and in fact will help them burn more fat and boost metabolism.
Personal training is a perennial trend (it's been on the ACSM's annual list since it launched in 2006) and not much has changed about it over the years—these professionals generally provide one-on-one sessions that provide a more immersive and personalized experience for fitness seekers... Quality of trainers has increased along with the sheer number of trainers available, says Thompson, because certifications and qualifications weed out the trainers who aren't top-notch in [the] market.
Exercise Is Medicine
Regular exercise lowers your risk of heart disease, stroke, cancer, dementia, and other chronic diseases, and serves as a powerful stress-reducer and mood-booster. That's why the ACSM and the American Medical Association co-launched Exercise Is Medicine, a global movement that encourages physicians to refer patients to fitness professionals in their communities... With health care costs on the rise, and with the future of the U.S. health insurance industry uncertain, using exercise as a preventive health tool is perhaps more important than ever.
Your zenned-out yogi friend is onto something: this ancient mind-body practice can boost your mood, improve your sex life, and strengthen your entire body. Yoga has been around for thousands of years and has been a modern fitness trend for at least a decade.
Exercise and weight loss
Achieving a healthy weight will never go out of style, and a healthy diet combined with regular exercise is the best way to reach your weight loss goal. In fact, using fitness as a way to shed fat has appeared on the ACSM's annual list since the survey’s inaugural year in 2006. “Most of the well-publicized diet plans integrate exercise in addition to the daily routine of providing prepared meals to their clients,” says the survey.
Fitness programs for older adults
Baby Boomers ushered in an unprecedented fitness revolution back in the '80s, and now, they're reaching retirement age and still enjoying the perks of physical activity, the survey suggests. More businesses are tailoring classes to better serve this aging population. “Even the frail elderly can improve their balance and ability to perform activities of daily living when given appropriate functional fitness program activities,” the survey says.
Group personal training
This trend mixes the effectiveness of a one-on-one personal trainer with the [fun] of a small group class.
Functional training is one of the benefits you get from body-weight training and HIIT. It gives you the type of strength that really matters: the kind that lets you move furniture, lift a suitcase into an overhead bin, or carry your toddler. In other words, it improves your coordination, balance, force, power, and endurance and helps enhance your ability to perform normal daily activities.
Britney Spears talks about getting back in shape to People Magazine.
“Staying motivated,” Spears, 35, wrote on instagram, and added a muscle emoji.
Wearing a sports bra, rolled up short-shorts, and a choker, she did step-ups and leg raises with a weighted bar.
After her workout, Spears posed against a white fence in front of farmland, and showed off her slim stomach and leg muscles.
“Blessed day,” she captioned the photos.
Spears previously said gym time is a priority for her well-being.
“Daily exercise is important for me both mentally and physically,” she told Women’s Health. “I don’t mind working out. Trainers keep you motivated, but I don’t have a problem being motivated.”
And after having two kids, sons Jayden and Sean, she had to refocus her workouts.“After I had Jayden, it was real easy for me to get back in shape,” she says in the interview. “But five years later, I started noticing changes in my body. My hips are a bit wider because I’ve had kids. So it was crucial for me to be continuous with my exercise. Consistency is key.”
Might be time to start that Tom Brady diet!
41 Guilt-Free Super Bowl Snacks
BY NICOLE MCDERMOTT
The Super Bowl is all about football, booze, commercials, and most importantly, snacks. But don’t worry, just because we say "guilt-free" doesn’t mean we did away with the wings and chili.
1. Pesto and Turkey Cucumber Roll Ups
Photo: Ambitious Kitchen
Slice or peel thin strips of either cucumbers or zucchini with either a mandoline or a vegetable peeler. You’ll want them to be thick enough so that they hold your fillings and so that they won’t fall apart once you roll.
Spread with either hummus or pesto.
Fill with pepper jack (or other) cheese and turkey. You could also leave these vegetarian by adding in extra veggies of choice such as carrot strips, bell peppers, spinach, etc.
Finally, roll them up and secure with a toothpick. Just remember not to load them with too many things or you won’t be able to roll them up.
These make a great snack, make-ahead appetizer or even a recipe you can do with the kids by letting them pick their own fillings. Pizza zucchini rolls, anyone?
2. Chipotle Chicken Sweet Potato Skins
Photo: Half Baked Harvest
This recipe tackles a notoriously unhealthy junk food and morphs it into a snack you can feel good about eating during the big game. With fiber-filled sweet potatoes as the base and chipotle chicken, spinach, and cheese as toppers, these skins perfectly combine sweet and savory. Add chopped roasted veggies to sneak in an added nutrition boost.
Preheat your oven to 350 degrees. Wash your sweet potatoes and prick all over with a fork. Place in the oven and bake for 50-60 minutes or until fork tender. Place your chicken in a baking dish and rub with a tablespoon of olive oil, salt and peper. Place in the oven with the potatoes and bake for 25 minutes. Allow to cool and shred the chicken with a fork or your hands. When the sweet potatoes are done cut in half and allow to cool for 5-10 minutes.In a medium size bowl combine the olive oil, lime juice, garlic, chipotle peppers, oregano, cumin, chili powder, salt and pepper. Set aside.Heat a small skillet over medium heat and wilt the spinach (this can also be done in the microwave). Toss the spinach and shredded chicken together, set aside and keep warm.Turn the oven up to 400 degrees. Scrape the sweet potato out of the peel, leaving a medium size layer of flesh inside with the peel so that it can stand up on its own (I reserved the remaining flesh, for another use) and place in a baking dish. Brush the skins with with a little of the chipotle sauce and bake for 5-10 muntes until nice and crisp. While the skins bake mix the spinach, chicken and chipotle sauce together. Remove skins from the oven and stuff with the chicken mixture, top with shredded cheese and bake for 10 minutes or until the cheese has melted and the skins are hot and crisp. Serve with fresh chopped cilantro and greek yogurt if desired.
3. Apple and Brie Quesadillas
Photo: Fake Ginger
Quesadillas are a total winner at any sports gathering.
1 tablespoon Dijon mustard
2 teaspoons apple cider
3 (10-inch) flour tortillas
6 ounces Brie cheese, rind removed and cut into 1/4-inch-thick slices, divided
1 apple, cored and cut into 1/4-inch-thick slices (about 1/2 pound), divided
3 cups arugula, divided
3/4 teaspoon freshly ground black pepper, divided
Whisk together mustard and apple cider in a small bowl.
Heat a nonstick skillet over medium heat. Spread each tortilla with 1/3 of the mustard mixture and place in the hot skillet, mustard side up. Arrange 1/3 of the brie slices on half the tortilla. Once the cheese starts to melt, arrange 1/3 of the apple slices on the cheese and top with 1 cup arugula. Sprinkle with 1/4 teaspoon black pepper. Fold tortilla in half and press with a spatula to stick the sides together. Cook about 2 minutes or until golden brown, flip, and cook another 2 minutes on the other side. Cut into 4 wedges. Repeat with remaining ingredients.
4. Ginger and Garlic Shrimp
1/2 cup vegetable oil
1/4 cup finely chopped parsley
2 tablespoons minced garlic
2 tablespoons finely chopped basil
1 tablespoon minced fresh ginger
2 tablespoons fresh lemon juice
2 teaspoons kosher salt
1 teaspoon crushed red pepper
2 1/2 pounds large shrimp, shelled and deveined
1 tablespoon vegetable oil
1 tablespoon minced fresh ginger
1 large garlic clove, minced
3 stalks of fresh lemongrass, tender inner bulb only, minced
1 1/2 pounds tomatoes—peeled, seeded and coarsely chopped
1 tablespoon fresh lime juice
2 tablespoons chopped cilantro
In a large bowl, mix the vegetable oil with the parsley, garlic, basil, ginger, lemon juice, salt and crushed red pepper. Add the shrimp and toss to coat. Cover and refrigerate for at least 2 hours and up to 4 hours.
In a medium saucepan, heat the vegetable oil. Stir in the ginger, garlic and lemongrass and cook over moderate heat until fragrant, about 2 minutes. Add the tomatoes and cook over moderate heat, stirring occasionally, until slightly thickened, about 10 minutes. Let cool to room temperature, then stir in the lime juice and cilantro. Season with salt. Transfer the sauce to ramekins.
Light a grill. Loosely thread the shrimp onto 10 skewers. Grill over moderately high heat, turning once, until lightly charred and cooked through, about 5 minutes. Transfer the shrimp to plates and serve with the tomato sauce.
Tom Brady's Diet for Super Bowl Success
"NFL quarterback Tom Brady is one of the best players to ever play the game of football. The 39-year-old is a four-time Super Bowl champion, three-time Super Bowl MVP, and two-time NFL MVP winner.
The New England Patriot credits much of his success on the football field to his smart workout plan and nutrition regimen. In May, Tom Brady released the TB12 Nutrition Manual, which features TB12 nutrition philosophies and 89 healthy recipes.
Tom Brady’s Diet and Nutrition Plan
What does he eat? Tom Brady’s diet is as healthy and clean as they come. Brady eats a balanced diet and stays away from coffee. His favorite food is avocado ice cream, which is also featured in the TB12 Nutrition Manual.
Brady follows the “80-20 approach” when it comes to eating. This means 80 percent of his foods are alkalinizing and 20 percent are acid-forming foods.
Alkalinizing foods include vegetables and fruits, while acid-forming foods include legumes, grains, and meats. The elite athlete also follows the traditional Chinese medicine approach of seasonal eating. For example, Brady will consume warming foods in the winter and autumn like cabbage, red meat, yams, and squash, and more cooling foods in the summer and spring like cucumbers, summer squashes, and leafy green vegetables."
"For the most part, the recipes in Brady's nutrition manual attempt to avoid the use of sugar, white flour, olive oil, iodized salt, tomatoes, peppers, mushrooms, eggplants, all caffeine and dairy products.
'So, 80 percent of what [I] eat is vegetables. [I buy] the freshest vegetables. If it's not organic, I don't use it. And whole grains: brown rice, quinoa, millet, beans. The other 20 percent is lean meats: grass-fed organic steak, duck every now and then, and chicken. As for fish, I mostly cook wild salmon'."
It may be a strict diet, but it certainly works for Tom Brady.
GREAT MINI-BOOTCAMP TODAY!
1/28/17 Thank you to everyone who came out this morning and made our mini-bootcamp and yoga class so successful! The house was packed and we raised money for cancer cures while having a great time and getting fit! A special thanks to Yonghee Schaffer for her wonderful yoga instruction, and to Latoya Felder, who was here representing SLRBA, bringing awareness to cancers that affect both men and women.
Stay tuned for more information about Saturday boot camps!
Need some ideas for great pre or post-workout breakfasts (much better than a protein bar!)? Check out this great article about what fitness trainers eat!
5 Fitness Trainers Share Their Favorite Breakfasts
We hear it all the time, “breakfast is the most important meal of the day.” But, according to a recently published studyin the American Journal of Clinical Nutrition, that statement isn’t exactly accurate. It might not be the most important meal of the day, but it’s certainly important, especially if you’re exercising and need calories to burn—and even more so if your workout consists of multiple sweat sessions.
“Breakfast sets the tone for the entire day, nutritionally speaking,” says Daily Harvest Nutritionist Sara Jane Mercer. At the Holistic Hideaways retreat at Le Soleil d’Or, MS RD Dietitian Nutritionist McKel Hill recommends keeping the carbohydrates moderate and sugar low during breakfast. “Opt for high fiber whole foods like vegetables and fruits, and pair them with high quality proteins and healthy fats.”
If you strive for a lifestyle like that of a fitness trainer, eating early is essential. The most significant part isn’t what exact a.m. hour they’re noshing—it’s what’s inside that bowl, bag or bottle that really counts, particularly if they’re burning 500+ calories per workout (that calls for a bagel and cream cheese celebration, right? Not so much). Here’s what our favorite workout warriors are chowing down when they wake up.
1 Liv Young, Box + Flow in New York City
The first thing Liv Young does when she wakes up every morning is eat. This box + flow trainer needs a meal that packs a punch (pun intended). She takes two GG’s crackers, applies Laughing Cow spreadable cheese, a sliced egg (all white and 1/3 of the yolk), sliced avocado and Maille creamy Dijon mustard. “You don't get the full effect if anything is cold,” says Young, who crafts her breakfast at room temp. “Spritz with a lemon, very fruity olive oil and cracked black pepper to finish, and voila!” After her first workout, she grabs a Matcha Tea Latte from Champion Coffee in NYC’s Bowery Market. “This is my base for the day. It starts my body, my metabolism, and kickstarts a non-stop, action filled workout and action packed day.”
2 Mat Forzaglia, The Fhitting Room in New York City
At home in NYC, The Fhitting Room’s Mat Forzaglia cooks ¼ cup of dry steel cut oatmeal and mixes in 1 tbsp of peanut butter. He also eats three scrambled eggs and an avocado. Forzaglia opens his eyes at 4:30 a.m., and is teaching until the late morning, so the protein-packed meal, filled with good fats and complex carbs, keeps him energized. “It is light enough so it doesn’t leave me with a sluggish feeling like I ate too much. This can be eaten before or after a workout,” says the HIIT coach. “The protein and carbs help build muscle and provide energy throughout the day.” Sounds like breakfast makes it worth not hitting the snooze button–even if it’s before sunrise.
3 Lauren Chiarello, Chi Chi Life NYC, Exhale, and FLEX Studios in New York City
Chi Chi NYC’s Lauren Chiarello, who teaches at Exhale and FLEX Studios, refuels after a morning workout. Her go-to is scrambled egg whites with red peppers, tomatoes, low-moisture mozzarella and drizzled balsamic vinegar. On the side, she has sprouted bread and in-season fruit–usually blueberries, strawberries or kiwi. “This is a magical combo of protein and carbs to fuel me for the morning and set the tone for the rest of my snacks and meals,” she says of the Italian-inspired homemade dish. Full disclosure: she eats it for dinner sometimes, too. We dig that. “Blueberries are my favorite because they are little rockstars–they can help boost our immune systems and may protect our brains from degeneration, neurotoxicity and oxidative stress.”
4 Daniela Dib, SoulCycle in Los Angeles
When she’s strapped for time, SoulCycle’s Daniela Dib opts for avocado toast on whole wheat bread before heading to the podium. Homemade in eight minutes, it’s anything but basic, topped with hummus, chia seeds, tomatoes, scallions and fresh squeezed lemon. “Avocado is a super food. It is rich in good fat, and it promotes lean muscle growth,” says the Los Angeles-based instructor. “It has more potassium than a banana, which I've found really helps me prevent cramps while teaching.” If you're sprinting out the door, Dib recommends giving your body enough time to digest the dish before hitting the gym. (Aha! A perk to sitting in LA traffic!). “This is not something you want to eat immediately before jumping into training!”
5 Breann Mitchell, The Bay Club Company in Santa Monica
The Bay Club Company’s Breann Mitchell opts for protein pancakes before and after a workout, so she has enough energy before exercising and can recover efficiently as well. The regional fitness program director makes her short stack with egg whites, Bob’s Red Mill Gluten Free Quick Oats, cinnamon, a pinch of baking soda and salt. Occasionally, she adds some protein powder or tops it with a little almond butter. “It’s a great mix of protein, carbs and fiber and is also low in sugar. More importantly, they are delicious,” she says, noting the mix is easy to make at home. “Sometimes I’ll make a bigger batch and store it in Tupperware in my bag if I’m running around all day. Healthy carbs and fats in the almond butter keep me fueled, and the fiber keeps me full."