Tag Archives: health

In The Gym with Nick Schultz of Red Brook Health & Wellness Center


FFFC:  Please introduce yourself to our readers.

NS:  My name is Nick Shultz, Executive Director at Red Brook Health & Wellness Center in Owings Mills, Maryland.  I oversee the fitness division for David S. Brown Enterprises and our main facility, Red Brook Health & Wellness Center.

FFFC:  How did you get started in fitness and working out?

NS:  I was always involved in sports since the day I could walk.  The home videos, still played to this day, recap the daily practices and events that would take place.  My father was a physical education teacher, athletic director, and coach for 34 years in Baltimore County, so athletics were part of life.  Any sport that was in session, we played!  While juggling multiple sports in high school, I trained with my older brother, Kurtis, who was already in the fitness industry as a strength coach.  Luckily enough, I followed the same path becoming an assistant under him during my senior year internship.

FFFC:  Why did you make fitness your career choice?  How?

NS:  Fitness, athletics, and sports were always a part of life for me and I loved the atmosphere.  The transition from athlete to strength coach was easy because of my experience helping Kurtis with team workouts, kickboxing classes, and for the most part “living in the gym”.  I decided to get my first certification through A.C.E., American Council of Exercise and later the N.S.C.A..  My love for helping others, being in an active work environment, and enjoying what I do all played a role in my career choice.  I’ve never felt like it’s “work”, it’s too much fun!!  I love what I do.

FFFC:  What do you like most about what you do?

NS:  I cherish the relationships that I’ve built over the years.  Making positive connections and helping others through their personal journey is awesome.  Being able to assist someone in achieving their goals is amazing.

FFFC:  What is your favorite exercise routine?

NS:  My favorite exercise routine is whatever I have planned for that day.  I’d better love it, because going 80 or 90% through a workout doesn’t cut it.  “Just… getting it done” doesn’t cut it.  I convince myself that I love what’s written for today because mentally I must do more or go longer than the last time.

FFFC:  What do you consider the most useful workout equipment?

NS:  The most useful workout equipment, in my mind, is your own body weight.  Using your own weight for various exercises is something that most people overlook.  You have to master your own body in correct movement patterns before adding an external load. As far as an actual piece of equipment around the gym…. That’s a tough one.  My top four would be dumbbells, a TRX suspension trainer, any available hill, and FOAM ROLLERS!!!

FFFC:  What do you think is the biggest misconception about this field and what you do?

NS:  The biggest misconception about the personal training / fitness field would be that all trainers are created equal.  NOT TRUE!!!  Make sure your current/future trainer is certified, has a positive attitude, progresses and regresses your workouts as needed, and puts your needs first.  Making someone throw up every time they walk into the gym isn’t something to be proud of.  When training the general population, you must be able to adjust workouts on the fly.  Kids, work, sleep, and LIFE can get in the way of a perfectly planned training session.

FFFC:  What general tips do you have for the average woman balancing family, career with health and fitness?

NS:  The average woman balancing everyday life must make her own health a priority.  Value yourself as much, if not more, than everything else around you.  Work, kids, and your family will benefit from a happier and healthier version of you.  It can be a morning walk / jog a few times per week or training sessions after work.  A healthier version of you will translate into a healthier family.

FFFC:  Do you have any competitions or special events coming up?

NS:  We have our 10 year anniversary celebration & open house coming up on October 17th & 18th.  We are offering discounted memberships, discounted training packages, free giveaways, drawings, and demonstrations.  Everyone is welcome to join us for the event.  Details will be posted on our Facebook page, Red Brook Health & Wellness Center.

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FFFC:  How can our readers learn more about your products and services?

NS:  Red Brook Health is located at:  400 Red Brook Boulevard, Suite 10 (Ground Floor) Owings Mills, Md 21117.  Our phone number is 443 394 7361 and you can also find us on Facebook under Red Brook Health & Wellness Center.

FFFC October Fall Harvest Challenges 2013

Slight blur due to motion.

What can I say about September?  The kiddies headed back to school and we focused our time getting our miles in the FFFC Fall Fifty Challenge.  We had other challenges going on but they did not take off as much as working to walk/jog/run 50 miles in the month of September.  It’s all good though because in October we are just taking it to the NEXT LEVEL!!!

In October, we have only 2 challenges.  YESSSSS we are pulling it back because quite frankly, we all are busy and participating in too many challenges can actually end up doing more harm than good.  We definitely do not want that so we will concentrate on no more than 2 challenges a month from this point forward.

Do you need help staying focused on your workout or challenge?  Then request to join our online fitness accountability group by clicking “HERE“.  Consistency is KEY – so hang out with us in the private group to stay motivated and encouraged.

Please leave a comment below if you decide to join us in this month’s challenges or tag us on Instagram @Femmefitalefitclub and use hash tag #fffcstrava when posting your  activity daily/weekly.

Challenge #1:  Your New PR challenge:

Your New PR October Challenge2

Post a snapshot of your activity using the Strava app on Instagram daily/weekly: tag @Femmefitalefitclub with hashtag #FFFCSTRAVA OR on our Facebook page @ http://facebook.com/femmefitalefitness
Grand prize: Hitting a new personal record!
Challenge #2:  Push Up Challenge posted on Facebook (click on the photo to see the full challenge) 373160_152410788240922_352596105_n

And there you have it folks.  While we toned down the number of challenges in the month of October, best believe, we did not tone down the intensity!  You have to GO FOR IT to hit a new personal record and we know you can do it!!!!  Who’s with us????   Leave us a comment on our public Facebook page which stays on and POPPIN!


Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

Follow us on Instagram @Femmefitalefitclub

Have fun with us online at www.facebook.com/femmefitalefitness


In The Gym with Wayne of Next Level


FFFC:  Please introduce yourself to our readers.

WM:  Hello. Im Wayne Mundell II , founder of NextLevel Training & Wellness LLC.

FFFC:  How did you get interested and started in fitness?

WM:  I have always had an interest in athletics and sports since I was a child. I transitioned into personal training after getting injured in football. Even though I could no longer play, I wanted to make sure that I stayed in top physical shape. I began training athletes and coaching.

FFFC:  What prompted you to make this your career choice?

WM:  I like making a difference in people’s lives. To assist someone-whether it be a child trying out for a sports team, an athlete trying to increase their performance, or a mother finally “lose that baby weight”-and help them actualize their potential and meet their goals, is a great feeling.


FFFC:  What do you like most about what you do?

WM:  I love to inspire people. I like to see people progress through their fitness journey.

FFFC:  What is your favorite exercise routine?

WM:  I like athletic performance because it really challenges your ability on so many fitness levels.

FFFC:  What do you consider the most useful workout equipment?

WM:  Your body is the most useful piece of equipment, hands down. It can be your biggest ally if used correctly and appreciated.

FFFC:  What do you think is the biggest misconception about this field and what you do?

WM:  One of the biggest misconceptions about fitness and personal training is that it has to be hard-both physically and mentally.  I’m not a drill sergeant. I like to motivate my clients by drawing on their strengths. My goal is to teach my clients the proper ways to eat and train so that when I am done, they can continue on for the rest of their lives.

FFFC:  What general tips do you have for the average woman balancing family, career with health and fitness?

WM:  Include your family in your routine. Your family can be one of your biggest means of support. Make fitness a part of your lifestyle-the whole point of working out is to improve your quality of life.

FFFC:  Do you have any competitions or special events coming up?

WM:  Our women’s group, NextLevel Chics, just competed in the Color Me Rad 5k, and I will be doing the Tough Mudder by myself. We have a monthly 50 mile challenge with the NextLevel 50 crew.

FFFC:  How can our readers learn more about your products and services?

WM:  I will be re-launching our website within the next 30-45 days. Until then, people can follow me on Facebook at NextLevel Training and Wellness, or on Instagram at IamNextLevel. Readers can also email me at NextLevel.pt.md@gmail.com.


Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

Follow us on Instagram @Femmefitalefitclub

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Monday #Motivation


Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

Follow us on Instagram @FemmeFitaleFitClub

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Featured Fitale Jenica


FFFC:  Please introduce yourself to our readers (i.e. your name, occupation, hobbies, etc.).

J:  I’m Jenica, wife and stay at home Mom of 2 (ages 4 and 2.5).

FFFC:  What sparked your weight-loss transformation journey?

J:  I was playing around with my daughter (then almost 2 yrs) while my newborn son took a nap. I decided to pretend like I was sleeping. She came up to me, and began to try to wake me up. I continued to pretend to be asleep. She again tried to wake me, and when I didn’t respond, she began to cry.
That moment changed everything. being stay-at-home mom and all I could think was, “What if something really happened to me while I was home alone with them? This is how she would react. This is how scared she would be.” I was an almost 28-year-old with high blood pressure, PCOS, insulin resistance, and starting to show signs of sleep apnea.

That was my ah-ha moment.

FFFC:  What was your beginning and current weight or measurements?

J:  I started at 305 lbs, with a BMI of 47.8. Although I haven’t weighed myself in a few weeks (that number means less and less the more active I become), I’ve lost 117 lbs and a BMI of 29.4. I lost 12.5 “ in my waist, 17” in my hips.

face before after

FFFC:  How long did it take for your weight-loss transformation from beginning to end?

J:  I don’t put an “end” on the time of my transformation, because I really consider this a LIFELONG process. My goals may change from time to time, but for me, this is a journey towards increased health and wellness. That being said, I lost 100 lbs in about 18 months and had reached my lowest weight in less than 2 years.

FFFC:  What physical activities did you participate in during your journey?

J:  Since I am a stay-at-home mom, finding time to workout was difficult at times. I often simply pushed my children in the double stroller- often only 20 min at a time 3-5 times a week. I also found circuit training images on Pinterest or did random workouts from YouTube while my children napped.

Now that my children are in preschool for a few hours 3 days a week, I have begun training for a half marathon. I also LOVE Zumba!

FFFC:  How did your eating habits change?

J:  I had bad eating habits all around. I’d often skip meals and then binge on processed foods at night. Now I try to eat as clean as possible, but also allow “treats”

FFFC:  What do you typically eat for breakfast, lunch and dinner?

J:  Breakfast (if I’m home for the morning) is usually an omelette with a few eggs (whole eggs), with veggies, a side of fruit, and coffee.

Lunch- one of my favs- “avocado chicken salad”- mash an avocado, add shredded chicken and pico de gallo. If I am out of chicken, I often do the same but add hard-boiled eggs instead.

Dinner- we try to do protein and 2 veggies- so something like Salmon with asparagus and roasted cauliflower etc.

*Desserts- Our latest fav is “guilt free” ice cream- freeze a few bananas (after peeling them), blend them along with honey, a TBSP or so of almond butter, vanilla extract and voila, ice cream! (We’ve also added frozen berries, chocolate chips, coconut flakes etc).

FFFC:  What is your favorite fitness activity?

J:  These days it’s Zumba and running/walking/jogging.

FFFC:  What do you do now to maintain your physique?

J:  Continue to be mindful of my eating and making time for physical activity!

FFFC:  How did you develop and sustain the willpower to avoid the bad stuff (i.e. junk food, bad drinks, lack of activity, etc.)?

J:  If I have a craving for a few days, I usually allow myself to indulge in a treat. I have found that if I COMPLETELY deny myself any food/treat/food group, it can lead to a binge on that food. Also, often when I am craving something, I try to make it at home rather than buying it pre-made somewhere. This allows me to control the quality of ingredients I use.

FFFC:  What advice do you have for someone starting out on their weight-loss journey but unsure of how to begin?

J:  My advice is to first, give yourself the opportunity for the process to take a while. Don’t try to do a quick fix diet that will lead to the weight coming back. Make small changes at a time and really understand that this will be a new LIFESTYLE!

FFFC:  What do you think is the biggest misconception about this journey?

J:  That you have to spend a ton of money buying programs that have you working out for an hour at a time. I lost most of my weight without much physical activity and with not spending more than the cost of new running/walking shoes. ANYONE CAN do this, but it takes a willing and committed spirit more than it takes money, or fancy equipment, or a trainer, or a gym membership (I had NONE of those).

FFFC:  Do you have any fitness idols? Who are they?

J:  I have people who inspire me- and most of them are people have had similar weight loss stories— just normal people who have decided to change their lives. But I wouldn’t consider them idols. I have come to an understanding that we all have different goals in mind for ourselves and it’s important to ONLY compare ourselves to ourselves. My body will never look like anyone else’s, and that’s ok. I have learned to be happy with MY body.

14. How can readers learn more about your transformation and journey online (i.e. Facebook, Tumblr, Twitter, etc.)?

J:  They can follow me at www.facebook.com/thismomislosingit


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