Atlas Personal Trainers

Gyms 21234

2012-02-17T13:13:00.000-05:00

Really? A gym?

Those overcrowded, cold, intimidating meat markets?

Will a Baltimore gym give you the personal, one-on-one attention that a private studio like Atlas will?

Does a gym have Certified Personal Trainers that customize programs to your individual needs?

Are you looking for a place to gawk or a place where you can get fit, improve your health, lose weight and be the subject of the gawkers when you pass by those gyms?

Whether you're looking in 21234, 21236, White Marsh, Towson, or anywhere in Northeast Baltimore County, you'll find your best fit at Atlas Personal Trainers. Give us a call! 410-256-3662

Winter Training Special Get Fit Baltimore

2012-02-06T12:52:00.001-05:00

Atlas is having a Winter Sale!!

Atlas offers individual, group, and Couples training in a private studio setting.
Stop by today!

For a limited time, Atlas is offering FREE SESSIONS* with all packages!! Stop by and see what you've got to lose, or call to set up a FREE consultation, ask for Mike at 410-256-3662.

-* New clients only

*Amount of free sessions depends on package you purchase.

Healthy, Natural Meat or Pink Slime? Atlas Chooses Green!

2012-02-06T10:31:00.000-05:00

This clip from Jamie Oliver's Food Revolution is a bit old (from April of 2011), but not much has changed. Take a look at the following video, if your stomach can take it.

McDonald's has promised not to use the "pink slime" anymore, but it is still very prevalent in many ground meats.

Atlas is committed to helping you achieve your fitness goals, and we are also here to help with your nutritional goals. No "pink slime" included.

Read the Label

2012-01-25T21:30:00.003-05:00

Most of us know this tip, but it always bears repeating...

Just because something is fat-free or sugar-free does not always mean it's good for you. I wish I could say food companies cared most about their customers' health, but unfortunately the bottom-line profit margin is more important to them.

If a product tries to tempt you with the word “free,” always turn it around and look at the nutrition label. Many foods that are fat-free are loaded with sugar (carbs!) to make them taste better. Likewise, sugar-free foods can be loaded with fat. Foods labeled fat-free are still allowed to have 0.5g of fat per serving. But what if you're eating more than one serving? The fat can easily add up.

Fat-free and sugar-free does not always equate to calorie-free or healthy! Be aware of what you are putting into your body. If you're really not sure what you're looking for, stick to whole, unprocessed foods, such as fruits, vegetables, whole grains, and meats.

Still unsure? Atlas's Nutritionist can walk you through it, and come up with a nutritional plan for your goals.

Sometimes Losing is Winning : Baltimore Style Get Fit Diet Exercise

2012-01-24T10:25:00.002-05:00

Photo Credit: BFD

They say that the Baltimore Ravens playoff game had more viewers than the 2000 Superbowl. That's because the Ravens have worked so hard and played their hearts out. They have fans in Baltimore and Beyond that are loyal to them, win or lose. The fans are still even creating photos and posters to express how much they love the Ravens. There you have it, sometimes winning is losing.

Apply this principal to your body... When people come to join Atlas, they say that prior to being a client, they often lost weight on their own only to gain it back over holidays or vacation. Even when they appeared to be dieting, they were suffering a weight standstill and not obtaining the results they wanted. Some were exercising, however they were bulking and beefing up instead of losing inches. Frustrated and upset, Atlas has heard it all.

Actual Client, Atlas Personal Trainers.

This is to be expected. Diet and exercise can be complex due to many reasons. Perhaps those people were eating the wrong things. Everyone has a different metabolism. Maybe they were not eating at the right times, which in turn slowed their metabolism, causing them to store fat instead of breaking it down. That's why we have a Nutritionist on staff to guide our clients in the right direction. On top of that, perhaps they were doing the wrong exercises. This caused them to bulk up. Instead, they should've been doing compound movements to build muscle and burn fat.

What to Remember:
In essence, losing the battle on your own may be winning in the end, because that will make you strive harder to reach your goal. The important thing to remember is we are all human, and sometimes we have to work a bit harder time and time again to succeed. This is why it's important to have a Personal Trainer and Nutritionist to guide you. Come to Atlas and we'll get you in tip-top shape. We'll give you the tools and show you the way. Call Mike or Dee for a free consultation today 410-256-3662.

Meet Our Nutritionist

2012-01-12T20:31:00.003-05:00

We have been making plenty of changes here at Atlas in the last few months. Our latest Bootcamp class got kicked off last weekend with great success. We are constantly adding new challenges to keep our clients interested and focused. Why do we take the time to do all of this? Because it really is all about you. We want to give you the best possible workout, fitness, and health you can achieve.

Now we have added a new person to our Atlas family. Meet Alaina Conn, Certified Nutritionist. Now you can address your nutritional goals as well as your physical needs. If you're looking to slim down, eat right for sports athletic training, or just, plain looking for a balanced diet, our in-house nutritionist can help you reach those goals. Check out our nutrition tab for further information or just give Atlas a call at 410-256-3662.

Atlas Client of the Year

2012-01-11T14:25:00.000-05:00

Atlas’s Client of the Year is Jim Hunt! He reached this phenomenal goal by having the highest combined totals for the year (536.6). Jim is sporting an official, hand-stitched Ravens jersey - the prize for his victory. Congratulations on a great year, Jim!

Training Test for Atlas's Cycling King

2012-01-11T14:20:00.002-05:00

What’s going on this week? For Atlas client, Rick Mellendick, it’s a chance to compete in the UCI Masters Cyclocross World Championship! Rick is in Kentucky ready to start this cycling event. We wish him the best of luck!

Boot Camp Resolution for 2012

2012-01-03T13:04:00.000-05:00

It's Back! And at a new price! 6-Week Program ONLY $60!!!

Get up off your seats and Head To Atlas!!

Finally! Boot Camp is back! January 7th! We know you are JUMPING with JOY!!

Be sure to show up at Atlas this Saturday morning before 09:00 hours (9AM) to start the new, 6-week program.

$60 for All 6 Weeks (if paid in advance)
or $15 per class for drop-in's

Get Fit Baltimore Diet Exercise New Years Resolution

2011-12-26T19:05:00.001-05:00

According to the Government, three out of six top New Years Resolutions include Eating Healthier, Exercising and Losing Weight...well there's no better time than now.

Source: quarterlifequandary.com via Amanda on Pinterest

We all need a little help with that sometimes. How many people do you know that have bought a gym membership only to use it the first few months (or less) and then forget about it? Many people have succumbed to paying month to month dues, sometimes even a lump sum up front, never to use it again. There's a few reasons for this.

Source: yashizzle-fit.tumblr.com via Atlas on Pinterest

First off, who has the time anymore in this busy lifestyle? So what you need to do is maximize the time you do have for combining diet and exercise, in order to get the most out of it. At Atlas we design each session specifically to your goals and target needs and send you in the right direction with our Nutritionist.

Secondly, if you are going to the gym alone, it may be frustrating and lonely. At Atlas your personal trainer works with you for the full session, guiding you and coaching you every step of the way.

Lastly, you may not know what exercises YOU need to target YOUR specific areas. You may be doing the wrong ones, and bulking up those target areas instead of leaning them out. It is then easy to lose motivation and give up thinking it's not working. Even if you go to the gym and get a "personal training sessions" these are mostly scripted sessions and NOT tailored to your individual needs. At Atlas we don't want you to give up.

We'll help you, This is what we do.

Call me, Mike, or my crew. We can help you. . 410-256-3662

Have a safe and happy new year.

Kettlebell Exercises Baltimore Fitness Gym We Are Not

2011-12-18T13:58:00.002-05:00

The Mighty Kettlebells.

Here at Atlas, we combine Kettlebells into our our one-on-one private studio training sessions. We tailor the kettlebell exercises to your individual needs. These weights come in all sizes. They have been proven a successful by combining a good cardiovascular workout with strength and flexibility training.

Source: o.com marcy kettlebell set

Still huge in their home country of Russia (there are even books written about them), we have embraced them here in the USA and adopted them as our own. There's a slew of exercises from beginner to advanced that can be beneficial using the Kettlebell. See some of the exercise ideas, as shown by VinceChoo in this YouTube Video:

Don't delay, email Atlas Today to see how you can benefit from our Kettlebell workouts!

Atlas Works!

2011-12-02T12:52:00.000-05:00

Low Fat Holiday Recipes Part One Salad Dressing to Desserts

2011-12-02T06:55:00.000-05:00

Photo: BetterLifeforYou.com

The holidays are among us and with that comes big meals and a plethora of desserts. It's hard for many of us to refrain from the temptation of all the goodies. Eating in moderation is key. Planning your family's meals to include low-fat alternative options is also very important. Here are some ideas from some of our favorite recipe sites:

Pic:Summertomato Fresh Mint Leaves , Try their Roasted Beets w Mint Recipe!

Salad dressings can turn your bowl full of veggies into a fattening dish. Stay away from the heavy creamy dressings and opt for vinegar variations. You can prepare ahead for your dressings to be unique and low-fat. This Mint-Yogurt recipe has only 5 calories per serving and a very unique taste! This Balsamic Dressing is made with both vinegar and tomato juice, both very good for your body! With only 18 calories per serving, it's worth checking out!

After you are finished your main course, don't reach for the desserts! Instead, drink a glass of water to fill you up. If you are the one who has to bring dessert, why not try some of these low fat recipes?

These Oatmeal Cookies are only 32 calories per serving and have 0 Cholesterol! Oatmeal is very good for your heart health, and this cookie may be a viable alternative to sugar cookies --as an added tip skip the mini chocolate chips for even less calories per serving!

Banana-Cranberry Variant from BlissTree, but you can make yours with less fat!

Most dessert breads are going to be high in the caloric count but may contain ingredients such as wheat grains, bananas, or fiber to help the body. In fact, eating a piece of bread at dessert time may fill you up quick, and provide a good alternative to cakes, cookies, and ice creams. This almost-no-fat banana bread recipe contains only 127 calories and virtually no fat, (unlike some others which have up to 172 per serving). For a unique variation use the same low-fat base bread recipe but replace the bananas with cranberries, raisens, blueberries, or raspberries.

Give the Gift of Health This Holiday : A Private Studio Not a Gym

2011-11-30T11:13:00.006-05:00

Give the gift of health this holiday season. Atlas Personal Trainers offers gift certificates in any denomination that may be used towards personal training sessions! This is the perfect gift for that someone special that dislikes going to a gym full of people.

Set in our professional private studio, much like your own private gym, you get one-on-one personalized training to hit YOUR target areas. Not only are these great gifts to give to your loved one, but what about asking from Santa for yourself?
Don't delay, contact Atlas Today!

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Client of the Month

2011-11-16T11:30:00.000-05:00

Atlas’s Client of the Month for October is again Jim Hunt! He’s reached 95.8% and has almost wrapped up Client of the Year! Congratulations, Jim!

Testing for November is this week and next. Why not ask your trainer about it and give it a try!

Boot Camp

2011-11-16T11:27:00.000-05:00

Boot Camp’s 6-week program is now in session! (Every Saturday morning at 9AM.) And, on the last session (Nov. 26th), there will be a drawing for all Boot Camp participants to win a stitched
Ravens jersey! Drop in on this Saturday’s session, and definitely attend Boot Camp on November 26th!

Fall Into Fitness Special

2011-11-16T11:25:00.000-05:00

There is still a week left to take advantage of Atlas’s Fall Into Fitness Special! New clients get two sessions FREE when they sign up for a package! (Atlas clients, remember that you get one FREE session for anyone you refer to Atlas that signs up for a package!)

Team Atlas  At the Show

2011-11-16T11:22:00.000-05:00

Congratulations to Team Atlas members Nicki Mullins and Nicole Backert for their showing at the OCB Charm City Classic in October! Nicki placed 4th in Novice Short Figure and Nicole placed third in Fitness Model.

Team Atlas Competes!

2011-10-25T12:30:00.000-04:00

On October 22nd, three Team Atlas members competed in the OCB Charm City Classic. Here's a couple preliminary pictures:

Nicki, Nicole, and Emily
Team Atlas's Competitors

Coach, Mike Turkin with his Team Atlas Competitors

ATLAS NEWSLETTER - Issue 11

2011-10-19T10:07:00.001-04:00

Client of the Month

Atlas’s Client of the Month for September is again Jim Hunt! He even edged up his score a little, reaching a 94.8%. Jim is now in the lead for Client of the Year! Congratulations, Jim!

Most Improved Client

John Franz is September’s winner of Atlas’s Most Improved Client, our newest month-to-month competition. John was able to drop 1.9% of his body fat. Congratulations, John!
Keep up the good work!

1,000 / 700 Pound Club

Atlas’s 1,000/700 Pound Club has its newest member, Tara Miller. Tara lifted
a combined weight of 755 pounds!

Atlas's Strongest

Brad Crawford 10/09

Tom Svoboda 11/09

Rick Watson 1/10

Laura Jordan 2/10

Nicole Ertel 2/10

Sue Mistichelli 2/10

Rob Smith 9/10

Jim Smolev 9/10

Chuck Riddle 2/11

Jim Hunt 4/11

Tara Miller 10/11

BOOT CAMP

Our Boot Camp is beginning its next 6-week program this Saturday! And, on the last session (Nov. 26th), there will be a drawing for all Boot Camp participants to win a stitched
Ravens jersey!

Sign up for the whole program, drop in for a few sessions, but definitely be in Boot Camp on November 26th!

Salsa!

2011-10-12T15:43:00.004-04:00

Want to add some flare to your meal? Just add salsa to chicken or a salad. Salsa is just 5 cal/Tbsp. You can add a lot of salsa without blowing your calorie count for the day.

Make a Tex-mex chicken salad, use 2 Tbsp of salsa instead of salad dressing. Still too boring? Add 1 Tbsp fat-free sour cream for 15 calories, giving a total of 25 calories.

The best part of salsa as dressing? It's fat free! Compare that to a lite Italian dressing, which is about 50 calories per 2 Tbsp and 45 of those calories are from fat. Adding salsa and cutting out the salad dressing is a yummy and easy way to reduce fat calories.

Give it a try!

Spice It Up: Grilled Shrimp

2011-09-21T21:18:00.004-04:00

This is my favorite recipe of the spice-it-up bunch. Shrimp with lots of flavor...and low in calories, who could want more? Bon appetit!

Garlic Grilled Shrimp
Ingredients

1 lb large shrimp
2 Tbsp olive oil
2 Tbsp lemon juice
2 tsp dried parsley
1 ½ garlic cloves
1 dash cayenne pepper
salt and pepper to taste

Instructions

Combine all marinade ingredients in a large bowl
Add shrimp to bowl and marinade for 30 minutes at room temperature
Place shrimp on skewers and grill for 5-7mins, turning once, baste frequently

Nutritional Information:
4 servings
172 Calories
8.2g fat
0g carbohydrates
23.6g protein

Fall into Fitness

2011-09-07T17:32:00.003-04:00

Great news! We're offering two free sessions with the purchase of a training package now through November 26th. Stop in at Atlas today to find out how you can get started.

Spice It Up: Next Recipe

2011-09-07T10:46:00.003-04:00

Here is another recipe that is full of spice, yet low in calories. Enjoy!

BBQ Rubbed Chicken

Ingredients

1 lb chicken breasts
2 tsp chili powder
1 tsp black pepper
2 tsp garlic powder
2 tsp onion powder
1 Tbsp brown sugar
1 Tbsp thyme
½ tsp all spice
1 Tbsp coriander powder
2 dried bay leaves, crushed
1 tsp salt

Instructions

Blend all dry ingredients together in a small bowl
Season chicken liberally with seasoning mixture
Grill or broil chicken until done

Nutritional Information
4 servings
231 calories
3g fat
0g carbohydrates
26g protein

BBQ Rubbed Chicken

Here is the link where I found this great recipe. I changed a few of the ingredients to make it lower in sodium and to my personal taste. Don't be afraid to experiment yourself! Check back soon for one more fantastic "Spice It Up" recipe.

Spice It Up

2011-09-04T17:46:00.003-04:00

Don't be afraid to add spice to your meals. Add herbs and spices to meats to accentuate the flavor, without adding additional calories.

Sick of the same old, boring chicken? Go down the spice aisle and experiment. My pantry is full of rosemary, thyme, oregano, parsley, dill, and many other herbs and seasonings. Add a pinch to taste, and you may have found a great new flavor combination.

Not feeling adventurous? Not a problem. There are plenty of flavorful rubs by McCormicks and other companies down your local grocery spice isle to satisfy just about anyone. Listed below is a recipe that I like to use.

Pork Seasoning

Ingredients

2 tsp Lawry's seasoning salt
2 tsp black pepper
2 tsp garlic powder
1lb lean, boneless pork chops

Instructions

Mix Lawry's seasoning, pepper, and garlic powder together in a small bowl
Sprinkle mixture liberally onto pork chops
Grill or broil until done

Nutritional Information

4 servings:
219 calories
7.6g fat
0 carbohydrates
35.3g protein

Remember, never underestimate the power of a spice. Check back later in the week for more yummy, low-calorie recipes.

Atlas Personal Trainers

Gyms 21234

Winter Training Special Get Fit Baltimore

Healthy, Natural Meat or Pink Slime? Atlas Chooses Green!

Read the Label

Sometimes Losing is Winning : Baltimore Style Get Fit Diet Exercise

Meet Our Nutritionist

Atlas Client of the Year

Training Test for Atlas's Cycling King

Boot Camp Resolution for 2012

Get Fit Baltimore Diet Exercise New Years Resolution

Kettlebell Exercises Baltimore Fitness Gym We Are Not

Atlas Works!

Low Fat Holiday Recipes Part One Salad Dressing to Desserts

Give the Gift of Health This Holiday : A Private Studio Not a Gym

Client of the Month

Boot Camp

Fall Into Fitness Special

Team Atlas At the Show

Team Atlas Competes!

ATLAS NEWSLETTER - Issue 11

Salsa!

Spice It Up: Grilled Shrimp

Fall into Fitness

Spice It Up: Next Recipe

Spice It Up

Team Atlas  At the Show