Best- Self, fitness, Nutrition

10 Simple Ways to Take Care of You

This past year has been an eye-opener for me. Probably one of the toughest years I have had in my life so far. Through all this craziness, I learned so much about myself and what I need in order to take care of me. Turns out, I gave away everything I had to my teaching… Continue reading 10 Simple Ways to Take Care of You

fitness, Nutrition

“Don’t wish for it, work for it.” Elaine’s Fitness Journey

Elaine was one of the hardest working people I ever got to work with. From the very beginning she was open to learning and prioritized her health and fitness. Her journey certainly wasn't all smooth sailing, she had to work really really hard to feel how she does now. However, pretty early on, I was… Continue reading “Don’t wish for it, work for it.” Elaine’s Fitness Journey

Just for fun!

The Best Day Ever!

"So these things continue forever: faith, hope and love. And the greatest of these is LOVE." 1 Corinthians 13:13 On December 22, 2018, I married the man of my dreams. The day was absolutely perfect. I wish there were more times you got to have all your closest friends and family in one place at… Continue reading The Best Day Ever!

Nutrition

Why is your diet failing?

EXCITING NEWS: I finish my master’s degree in Exercise Science-Fitness and Wellness Promotion from California University of PA, in T-minus 3 weeks! It has been such an amazing, time-consuming and most of all, valuable process. During this process, I have had the opportunity to learn from some amazing students who were in this process with… Continue reading Why is your diet failing?

Best- Self, fitness, Nutrition

SPRING FEVER ONE-MONTH CHALLENGE!

SPRING FEVER ONE MONTH BACK TO FITNESS CHALLENGE This program is a great option for weight loss, building nutrition and fitness habits and being held accountable by me, as your trainer and a group of motivated individuals with similar goals. Challenge program Details: $85 to enter at time of registration After payment is received, you… Continue reading SPRING FEVER ONE-MONTH CHALLENGE!

Nutrition

Greek Quinoa Chicken Salad

I am mixing it up in the kitchen and I have been trying out a few new recipes. I love this one: protein packed, delicious, energizing and easy (even though there are lots of ingredients)! Servings: 6 Calories: 315 Protein: 33g Carbs: 22.5g  Fat: 9g Ingredients:  Salad: 1 lb boneless skinless chicken breast (cut into… Continue reading Greek Quinoa Chicken Salad

fitness

Myth: The Scale Determines Your Health and Fitness Success.

Body composition is based on more than a number on the scale. Many people can decrease their size without the scale even budging. According to Nichols (2004), One pound of muscle takes up less space in our bodies than one pound of fat. When many people work to lose weight, resistance training is added into… Continue reading Myth: The Scale Determines Your Health and Fitness Success.

Uncategorized

YOUR BEST YEAR EVER!

It's baaccckkkkk! By popular demand, I have brought back the One- Month Back to Fitness Challenge and I added a second challenge: The 6-week Best- Self Challenge. Check out the details below and sign up before you miss your chance! Deadline to Register: December 22, 2017 E-mail: ritagiegelfitness@gmail.com Call: 724-355-7949 ONE MONTH BACK TO FITNESS… Continue reading YOUR BEST YEAR EVER!

Nutrition

Cilantro Lime Chicken Fajitas

This may be the most macro-friendly, satisfying recipe on the planet. Nutrition Info:  Serves: 5 Serving: 2 Fajita's with 1/5 filling Calories: 231 Protein: 43 g. Carbs: 8 g. Fat: 5 g. Ingredients: 2 lbs of boneless, skinless chicken breast (sliced into thin strips) 2 tsp. chili powder 1 tsp. sea salt 1 tsp. ground cumin… Continue reading Cilantro Lime Chicken Fajitas

Nutrition

A Sample Day of Eating

Many of my clients have been asking for a sample day of eating. Here is a day that fits my current macro-nutrient percentages pretty closely. Remember, this exact day may not work for you because, most likely, we are allowed different percentages of Carbs, Fat and Protein because we are different people with many different… Continue reading A Sample Day of Eating