CustomFit Training Center

But on a serious note, our trainers are here to help you maintain correct form and technique so that you avoid unnecessary back pain 😏

It’s Trainer Haley’s BIRTHDAYYYYY!!! 🎉

We hope that your day is as amazing as you are!!

🎂🎂🎂🎂🎂🎂🎂🎂🎂🎂🎂🎂

☀️MORNING MUSCLE CHALLENGE

Top points winner: Nancy Fullbright
Top improvement winner: Debra Barnard

What an amazingly close and competitive challenge! Those 9:30am exercisers are friendly but boy are they fierce! Such excellent efforts from everyone who participated, we thank you for showing up to sweat.

We hope you get the message, that consistent exercise delivers terrific results. Just show up and the benefits will follow! Check out our schedule, get to class and get after that strength.

Savannah Races
for Runners & Walkers of All Paces & Ages

9/6 - Savannah Firefighters 9-11 Memorial Stair Climb
9/7 - Patriot Day 5K
9/14 - Marching Madness 5K
9/14 - Mojitos for Moms 5K/10K
9/21 - Nine Line Run for the Wounded 5K
9/21 - Sunburn at Wormsloe Trail 1/2 Marathon/10K
9/29 - Healthy Kids Running Series - Pooler

Plenty more details on running and walking clubs and races at fleetfeetsavannah.com, savannahraces.com, and savystrider.com 🙂

SUPER SATURDAY STEP CLASS!!

You Asked For It, You Got It
September 7th, 9:30am

Remember Gin Miller? Kathy Smith? Gilad? Come on, you must remember Gilad...

We got all nostalgic for step, let’s see how we do what we used to do with the bodies we have today... we predict greatness and a little bit of goofing! And a great total body workout. Trainer Brigitte and Trainer Jane are teaming up to bring you more strength and endurance than you know what to do with.

Super Saturday occurs the first Saturday of each month, with a fun theme and/or a special guest instructor. Please click below to register no less than 2 hours prior to the start time. If you can’t attend or zoom live, ask for the zoom video and workout wherever you are!

Register here for live or zoom class at https://customfitcenter.pike13.com/group_classes/165371

Mediterranean-Inspired Salad Over Cottage Cheese

Ingredients:
10 oz cottage cheese
1 cup cucumber, diced
1/2 cup red onion, diced
1/2 cup cherry tomatoes, diced
2 tbsp kalamata olives, diced
2 tbsp basil, chopped
1 tbsp balsamic vinegar
1/2 tbsp olive oil
1/2 tsp kosher salt
fresh cracked pepper

Instructions:
Finely dice the cucumbers, tomatoes, red onion, olives, and basil.
Season with salt and pepper.
Combine the olive oil and vinegar.
If serving right away, add the oil and vinegar to the salad and toss to combine.
If using for meal prep, set the dressing aside.
If serving immediately, add one container of cottage cheese to a bowl or plate, and then top with the salad.

Recipe/📸: https://sweetsavoryandsteph.com/mediterranean-inspired-salad-over-cottage-cheese/

Happy Labor Day!!

In case no one’s told you today, “THANK YOU for all of your hard work. It truly is appreciated.”

Hope you get a chance to rest and recharge today. We’ll see you back in the Center tomorrow!

If you know…you know 😅🤣🤣

Labor Day Holiday Closures

So…how did it get to be Labor Day already? It snuck up on us... while we’re getting all the other cool info together, here’s what you need to know for THIS WEEKEND:

• SPORT MIX 9:30am CLASS IS ON for Saturday August 31
• TRX Muscle Mix 9:30am CLASS CANCELLED Monday September 2
• YOGA 4 ATHLETES 6:15pm CLASS CANCELLED Monday September 2
**Personal training clients and trainers stay in contact to determine your schedules.**

The AMAZING Summer Shapeup Challenge contest wraps up with prizes and bragging and great results this Saturday August 31 and we are super proud of all y’all for your accomplishments — 3 and 4 and even 5 minute wall sits, what?!? Your consistency really is the special sauce when it comes to your success.

More news next week, like the Super Saturday STEP class NEXT Saturday September 7 — have a healthy holiday!

Avocado Hummus 🥑

Ingredients:
1 large ripe avocado
1 (400 ml) can chickpeas, drained and rinsed (reserve 3-4 tablespoons of the liquid)
¼ cup tahini sesame paste
¼ cup freshly squeezed lemon juice
¼ cup extra virgin olive oil
1 large clove of garlic, roughly chopped
½ teaspoon salt
roasted sesame seeds, black and/or white (for garnish)

Instructions:
Place avocado, chickpeas, tahini, cilantro, lime juice, olive oil, garlic, and salt, in a blender or food processor. Puree until smooth and creamy. Slowly add in reserved liquid, one tablespoon at a time, until you reach the desired creamy consistency that you like.
Pour avocado hummus into a shallow serving bowl and drizzle some olive oil on top. Garnish with roasted sesame seeds.

Recipe/📸: https://www.aheadofthyme.com/avocado-hummus/

You’ve got goals - and we’ve got classes to help you reach them!

Our New Student Special is only $49 for 21 days of unlimited classes (for first time CustomFit peeps)! *This has nothing to do with being a student anywhere but here at CustomFit Center.*

Try all the things we do!

https://customfitcenter.pike13.com/pack_products/225591

“Great place to get in shape with very professional trainers who cater to each individual and their needs. Very healthy and safe environment for strength training.”
*
We so appreciate everyone who takes time out of their day to leave us a review; we truly have the BEST clients 🥹
*

Mixed Berry Crisp

Ingredients:
2 pounds (32 ounces, about 5 cups) mixed berries, fresh or frozen*
⅓ cup honey or maple syrup
2 tablespoons arrowroot starch or 3 tablespoons cornstarch
½ teaspoon orange or lemon zest (if you don’t love strong citrus flavor, scale back to ¼ teaspoon, or omit)
2 tablespoons orange or lemon juice
Gluten-free oat and almond topping:
1 cup old-fashioned oats**
½ cup packed almond flour or almond meal
½ cup sliced almonds or chopped pistachios or pecans (optional)
⅓ cup packed coconut sugar or brown sugar
¼ teaspoon fine salt
4 tablespoons unsalted butter, melted
3 tablespoons plain yogurt (Greek or regular), or additional melted butter

Instructions:
Preheat the oven to 350 degrees Fahrenheit. Rinse and drain the berries and pick through to remove any stems still attached. If you’re using strawberries, slice them into ¼-inch thick pieces. If you’re using particularly large blackberries, slice them in half.
In a 9 by 9-inch baking dish, mix together the berries, honey, starch, citrus zest and juice. Set aside.
In a medium mixing bowl, stir together the oats, almond meal/flour, sliced almonds (if using), sugar and salt. Mix in the butter and yogurt. Stir until all of the flour is incorporated and the mixture is moistened throughout.
Dollop spoonfuls of the oat mixture over the filling and use your fingers to break up the mixture until it is evenly distributed (no need to pack it down).
Bake for 40 to 50 minutes, or until the filling is actively bubbling around the edges and the top is lightly golden. Let the crisp rest for 5 to 10 minutes before serving.

Recipe/📸: https://cookieandkate.com/mixed-berry-crisp-recipe/

Exercise is Medicine!

From Personal Training to Stretchology to Virtual Training…we have Individual or Small Group training session times available!

Call 912-441-4891 or email [email protected] to set up your session.

🧇

Thank you for the 5 star review! ⭐️⭐️⭐️⭐️⭐️
*
We so appreciate everyone who takes time out of their day to leave us a review; we truly have the BEST clients 🥹
*

Watermelon Feta Salad 🍉

Ingredients:
6 cups cubed watermelon
1/2 red onion, chopped
1/2 cup feta cheese
1/3 cup fresh mint leaves, chopped
Balsamic vinegar or balsamic glaze, optional

Instructions:
In a large bowl combine cubed watermelon, red onion, feta, and mint. Stir until ingredients are well combined. Drizzle lightly with balsamic vinegar or glaze, if using. Serve chilled.

Recipe/📸: https://www.twopeasandtheirpod.com/watermelon-feta-salad/

Let’s Get After Variety!

If you are used to using dumbbells for your exercises, try resistance bands. If you are used to barbell training, try kettlebells. And vice versa, because staying with the same exercise mode time after time after time is... well, it’s easy to plan but it’s also perfect for plateaus. Yuck, plateaus.

Muscles adapt and respond very specifically to exactly what you do with them. When your goal is change and improvement, it matters to your physiology when you choose new methods. You can look at an exercise like a bent over row. Change from a dumbbell to a resistance band. You’re changing from static resistance (a 15lb. dumbbell is 15lb. no matter where you move it) to variable resistance (the band may go from a few pounds when nearly slack to 20lb. when stretched tight). Each choice is good in a different way.

Hey, what about other activities and sports? What if you’re a bicyclist? Or a golfer? And that’s your favorite and only exercise? Good going, because the vast majority of people don’t get anywhere near enough exercise, period... but... you know, you can enhance those activities with regular mobility/stability/strength exercise. You can add to your enjoyment and your longevity in those activities with our Yoga 4 Athletes class, or a good TRX workout, or Pilates, or resistance band workouts.

Great choices abound to help balance out the inherent imbalances of doing the same activity time after time.

GET AFTER IT!

Savannah Races
for Runners & Walkers of All Paces & Ages

8/10 - 2024 Runniversary for Talki Foundation 5K/10K
8/17 - Summer’s End Trail Run 5K/10K

Plenty more details on running and walking clubs and races at fleetfeetsavannah.com, savannahraces.com, and savystrider.com :)

THE MORNING MUSCLE CHALLENGE CONTINUES

Top points winners attending 9:30am classes Monday through Saturday at CustomFit will receive prizes! So far EVERYONE who has retested their strength at the 4 week mark has notched muscle gains, yay!! Get on in here for the 9:30am class lineup and see who’s gonna take home the gold on August 31st:

Monday: TRX Muscle Mix
Tuesday: Interval Up + Zoom
Wednesday: TRX Level Up
Thursday: Core Power
Friday: Dyna HIIT
Saturday: Sport Mix + Zoom

See you in the Center and on the Zoom!!

Re-Opening The Center

• TRX Muscle Mix 5:45am Class is a GO Wednesday, August 7th
• So Is TRX Level Up 9:30am Class - Go Go GO Wednesday, August 7th
• And Ditto for Yoga 4 Athletes 6:15pm Class - Namaste or Should I Go Wednesday August 6 (for you Clash fans, Joe Strummer was yogic)

Personal training clients and trainers will continue to stay in contact, do what circumstances dictate for you.

The City of Savannah has kept a refreshed list of road closings and other alerts at https://savannahga.gov/3546/Flood-Alerts-Traffic-Alerts-and-Road-Clo

See you in the Center and on the Zoom!

Chinese Fake-Out: Sweet and Sour Chicken

Ingredients:
¼ cup gluten-free flour
1 teaspoon garlic powder
½ teaspoon ground ginger
2 boneless, skinless chicken breasts, cut into strips
2 tablespoons coconut oil
1 cup chopped bell pepper, red or green
2 cups (or more!) chopped broccoli
1 cup canned pineapple chunks in juice, chopped (reserve juice)
⅓ cup chicken broth (bone broth if possible)
3 tablespoons coconut sugar
3 tablespoons rice wine vinegar
½ teaspoon red pepper flakes
4 teaspoons arrowroot powder dissolved in 4 teaspoons water
sea salt and pepper to taste

Instructions:
In a bowl, whisk together flour, garlic powder and ginger. Add chicken and toss to coat.
Heat coconut oil in a skillet, add chicken, and cook over medium heat, stirring occasionally, until no longer pink. Season chicken with salt and pepper and remove to a plate.
Add bell pepper and broccoli to the skillet and cook, stirring occasionally, for 2–3 minutes. Stir in pineapple (with juice), broth, coconut sugar, vinegar and red pepper flakes.
Increase heat and bring the sauce to a simmer. When the sauce begins to reduce, stir in arrowroot mixture. Add chicken to sauce and simmer for another 5 minutes.
Serve over brown rice or quinoa.

Recipe/📸: https://draxe.com/recipes/sweet-and-sour-chicken/