Nick Singer

Nick Singer

Friday, 08 November 2013 21:56

Meal Planning

Why do I Need Nutritional Counseling:

Simply put 80% of your success will come from your diet!

Dieting is the fundamental factor to gaining satisfactory results in the efforts put forth.  You could spend hours a day in the gym lifting weights and doing cardio.  If your diet is not on par you will not see the results you’re looking for.

Any person who wants to lose weight cannot just go to the gym and do some cardio expecting results when their diet is terrible.

FITology delivers a detailed meal plan to make it easy for the client to reach their goals by what would otherwise be a very complex balancing act of macro and micro nutrients.  This knowledge surpasses any fad diets that promise unrealistic results.  FITology’s philosophy is that dieting correctly is a lifestyle.

FITology’s personalized meal plans and progressive nutritional coaching will help you gain optimal results towards your personal goals.  Under FITology’s supervision every rep, every set, every exercise, and every minute spent on cardio will collaborate with your diet so that the most can be achieved from your workouts.

What we do for you:

When you become a client for services a questionnaire is sent out to you that must be answered and returned.  Within this questionnaire are questions that allows us analyze your current lifestyle and the amount of daily activity it entails.

Questions about your workout routine, split, and cardio will be asked so that optimization can be applied if necessary.  Furthermore, a comprehensive look into the level of activity that you experience on a daily basis will be necessary.  A person who sits behind a desk at an office job all day will not burn the same amount of calories as a person who has to move heavy boxes all day.

We do not follow a cookie cutter approach to our meal plans.  Every meal plan is custom built to specifically fit the needs of every individual client.  With the help of the questionnaire, I can create a custom plan specifically for you.

Progressive Nutritional Coaching:

Many nutritional companies will give you a set meal plan and send you out on your merry way. They don’t care to do something called MICROCALIBRATION. It is a true statistical law that no one human body works EXACTLY the same way and reacts EXACTLY the same way as another. There are a great deal of genetic and environmental factors that play a role in either hindering or helping you reach your goals. Someone may have been eating 2 meals a day for the last year. He can’t just be put on a 6 meal a day program and sent on his way. We would have to follow him, watch his progress, and make tweaks in his diet to safely and optimally move him into a 6 meal a day plan.  The progressive nutritional coaching is there to compensate for these possible variations from client to client. Some may have extremely slow metabolisms that need speeding up and cannot be done without following them for a number of weeks. Some may have a super-fast metabolism and need more calories then what the “standard” approach for someone their weight and body fat is. This progressive coaching deals with those possible problems.

The minimum amount of nutritional progressive coaching that any of our clients receive is 5 weeks so that we know the diet is working out well for them.

The Packages:

FITology’s meal planning service has an array of different packages to help you realize your goals.  Below are the packages offered.
Picking the correct package can be a daunting task for some clients.  Please feel free to contact us in the contact us link if your having difficulty choosing a package.


The Basic Plan:

This is the baseline for any package with the company.  It is a straight forward diet with set macro nutrients that you will follow on a daily basis.  We take a comprehensive look at your situation and build a diet customized to your needs. There are two meals plans involved in this basic package. This plan is an excellent way to get started losing weight. This includes 5 weeks of nutritional coaching.

Price:$250.00


Keto/CKD:

Keto diets drop carb levels to virtually nothing and raise fat levels, forcing your body to use fat as an energy source. The popular “Atkins” diet is a keto diet. Keto is famed for its cutting properties, but can also be used for bulking for members who may be extremely carb sensitive or have diabetes. CKD (Cycling Keto Diet) is a variation of keto that allows for carbs once a week and also further aids in weight loss. Both include 8 weeks of nutritional coaching and 3 meal plans.

Price: $239.00


Carb Cycling:

I believe this to be one of the best approaches to dieting for the average Joe. Whether your cutting or bulking (the former being more popular), carb cycling will get you where you wanna go more optimally then any other choice in my opinion (with the exception of certain genetic problems like diabetes). Carb cycling manipulates the fats and carbs in your diets on a near daily basis, raising and lowering them to keep your body working towards your goals. It tricks your body into continually burning fat.  This includes 3 meal plans and 8 weeks nutritional coaching.

Price: $299.00


Modified Carb Cycling:

This is one of my original philosophies that I came up with in dieting years ago. Its also the personal diet i use regularly. Modified carb cycling is my variation on the carb cycle diet that emphasizes targeting problem areas of growth (e.g. you have an underdeveloped chest, or underdeveloped arms) whether your bulking or cutting.  The modified carb cycle diet consists of 5 or more meal plans and alot of organized prep and planning on your part! It comes with 12 weeks nutritional coaching.

Price: $389.00


Call 240-396-6018 or E-mail This email address is being protected from spambots. You need JavaScript enabled to view it.

GET STARTED TODAY!
Wednesday, 30 October 2013 15:50

Boxing

Fit Boxing

DO YOU HAVE A DESIRE TO:

  • Get in the best shape of your life
  • Lose weight
  • Learn self defense
  • Have fun working out
  • Improve endurance, stamina, agility, coordination, and flexibility
  • Learn boxing
  • Gain confidence
  • Add muscle
  • Release stress and tension

If you want to step up your workout experience, one-on-one boxing is the answer for the best workout experience of your life. Whether you are a beginner or an experienced athlete, your training program is customized for you based upon your individual fitness and skill level. Beginners will learn the correct form for punches, combinations and movements as they become more confident and comfortable in the ring. Experienced members will sharpen their skills through our targeted workout and training program. Regardless of what your training and fitness goal is, private training with one of our instructors is the quickest way to get you there.

Call 240-396-6018 or e-mail This email address is being protected from spambots. You need JavaScript enabled to view it. to book your appointment!

Friday, 17 May 2013 21:16

Fit Camp


FITology's Boot Camp integrates a full body workout which involves different, high-intensity exercises that test your power, agility, strength, cardiovascular endurance, and flexibility.

This class is suited for everyone from beginners to advanced fitness enthusiasts. You can go at your own pace. If you haven't exercised in a while, this is a great way to get started and get the blood flowing and muscles working!

$150 for 12 classes

Drop in rate: $15

Call 240-396-6018 to sign up!

OR

e-mail This email address is being protected from spambots. You need JavaScript enabled to view it. to reserve a spot.

FITology Boot Camp Class Schedule:

  • Monday 12pm
  • Tuesday 7am
  • Wednesday 7pm
  • Thursday 7am
  • Friday 12pm
  • Saturday 1pm
Friday, 10 May 2013 20:41

Contact Us

Fitology LLC
6831 Wisconsin Ave. Unit P105
Bethesda MD 20815
Tel: 240-396-6018
 
Friday, 10 May 2013 20:02

Massage Therapy

"Massage: good for the mind, body, and soul"

Come relax and get away from your everyday stresses of life at FITology's soothing, serene massage room with our expert and professional Certified Massage Therapists.  Experience a rhythmic and relaxing touch, the scent of aromatic oil burning, and peaceful sounds of nature.  Our massage offerings will bring peace and balance to your mind and body.

   

Couples massages are available at certain times, call to inquire!

Type of Massages

Prices

  • Swedish/Deep Tissue
  • Advanced Deep Tissue
  • Sports
  • Body Wrap/Body Scrub
  • Foot Reflexology
  • Neuro-Muscular Therapy
  • Tension Headache Treatment
  • Pre-natal
  • Table Thai/Stretching
  • Seated Chair Massage

Standard Massage

  • $45/30minutes
  • $90/60 minutes

 

Hot Stones

  • $80/60 minutes
  • $110/90 minutes

 

Friday, 10 May 2013 20:02

Personal Training

"Believe you can and you're halfway there"

The first step of any training program is to understand exactly what you are doing, and to learn to interpret the feelings you experience from day to day as you go through your training routine. It is critical to have a set goal in mind and work towards that goal and measure your progress.

Whether you want to:

  • weight loss
  • improve your ability at a variety of sports
  • become stronger for physically demanding jobs
  • better overall health & fitness
  • gain lean muscle mass
  • create a harder, more attractive body
  • follow a physical rehabilitation program

The FITology expert Personal Trainers will help you safely reach your fitness results by designing an integrative, customized exercise program that will cater to each individual's needs and educating you about nutrition in a personable environment. The FITology team consists of all types of backgrounds ranging from weight loss, corrective exercise, functional training, elderly population, injuries, powerlifting, athletic training, bodybuilding and more.

While its not recommended to get obsessive over measurements, numbers, and calories, its important to stay on track and change something if its not working. Once you leave FITology with this new added motivation and training, the only thing you have left to do is to enjoy and cherish all your hard work.

Thursday, 09 May 2013 23:08

Videos

Please visit your Youtube Channel to see the rest of our videos: https://www.youtube.com/user/DiscoverFITology/videos
Thursday, 09 May 2013 23:03

Photos

Thursday, 09 May 2013 22:43

About Us

About Us

FITology is an integrative Health & Fitness Center in Downtown Bethesda offering:

  • Personal Training
  • Massage Therapy
  • Dietitian Services
  • Nutrition Consulting
  • Sale of supplements, vitamins, and herbs
  • Health Education

More than just a gym, FITology offers an integrative approach to health in our brand new, state of the art fitness facility. We have some of the most advanced, cutting-edge fitness equipment displayed in our vibrant and energetic fitness studio. We take pride in our service. All of our Personal Trainers, Massage Therapists, and Nutritionists have many years of experience under their belt. Many of them have degrees in exercise science, kinesiology, and additional advanced certifications. Each professional has a different background and specialty and we will properly match you with the right professional based on your needs. No fitness program, meal plan, and massage therapy should be the same for 2 people. The FITology program offers a very distinct, attentive and personable experience. Come Discover FITology and let us pave your path to health and fitness.

 

Nick Singer

CEO & Founder

American Council on Exercise Certified Personal Trainer

Specialties: Fat Loss, High Intensity Interval Training, Body Building, Strength Training, Power lifting, Injury rehabilitation, Nutrition

Nick is a CPA, an entrepreneur, a power lifter, a wrestler, but most of all, a health enthusiast. Nick has vast experience in training people all over the spectrum including kids, seniors, athletes, bodybuilders, people with injuries, and people who just want to lose weight or gain muscle. Nick has written hundreds of meal plans to help people reach their fitness goals. "I started learning about nutrition when I was wrestling because I had to lose weight and wanted to do so in a healthy manner," he says. Whether Nick is eating 5000 calories a day or preparing for his power lifting competitions, he is always trying to become the strongest version of himself. "You see, I'm not satisfied with just being strong. I want to be the strongest version of myself possible and to do that I need to be strong not just physically, but physiologically and energetically and then I need to share that strength by showing others how to do what I've done. Then, and only then can I consider myself the strongest version of me."

 

Karl Lataillade

Director of Operations

National Academy of Sports Medicine Certified Personal Trainer

Dotfit Nutritional Certified

Annette Lang Integrated Stretching Certified

Specialties: Weight loss, Toning, Athletic Training, Boxing Target Mitts, and Muscle Hypertrophy.

Karl grew up in Bethesda, MD. When he finished school here in Maryland, he moved to New York City. After six years in the Big Apple, Karl decided to return to the DC area and bring this knowledge and experience back home with him. Working as a Personal Trainer on Wall St., he understands and respects peoples busy schedules and hectic jobs. That is why his philosophy when he was a trainer is to make training as fun as possible, while eliminating the word can't from your vocabulary. As the Director of Operations of Fitology, Karl brings that same philosophy in trying to make Fitology a relaxed stress free environment where people can enjoy themselves while getting in shape. "As a Personal Trainer, my goal was to make exercising as fun as possible for the client. My two favorite things about training is when clients push themselves to limits that they didn't know they were capable of, and also when they get the results that they want, look and feel good about themselves and all the work they put in. I like to think of our sessions as a place to get away from it all, a place to have a good time, a place to laugh while breaking a sweat, and targeting the body parts you desire to improve on."

Victor Mendoza

Registered Massage Practitioner

Victor Mendoza is a certified member of the Associated Bodywork & Massage Professionals. Passionate about the healing power of massage, Victor has a special interest in the treatment of chronic and acute muscle pain caused by stress, overuse, or injury. Originally from El Salvador, he specializes in massage that heals while it relaxes, focusing on therapeutic techniques. His calm and even temperament puts clients at ease. A combination of massage techniques are picked with care for each individual client, including Swedish, Deep Tissue, Hot Stone and Myofascial Release.

 

Aaron Aref

Aaron Aref, Nutritionist

Nutritionist

Aaron Aref is a certified sports nutritionist with over 8 years of experience under his belt.  He has an extensive list of accomplishments with clients.  He has helped dozens of bodybuilders get their pro card and become professionals.  He has worked with high level athletes in hockey, rugby, and MMA.  His clients include the 2013 badger state overall female physique champion and the reigning Mr. Asia bodybuilding champion.  Aaron has an extensive background in experience with helping his clients reach their goals no matter what those goals may be.  He has the ability to work with the full spectrum of body types due to his years of experience in the field.

Donna Gitt

Dietetic Internship- NIH

DPD in Nutrition and Dietetics- Immaculata University

Certified Personal Trainer- The Aerobic and Fitness Association of America

CPR/AED/First Aid Certified- American Red Cross

TRX Certification- YMCA

Specializations:
Weight Loss and Weight Management, Aerobic Fitness, Cardio Endurance and Plyometric Training, Strength and Lean Mass Building, Core Development, Performance Driven Functional Training, Half and Full Marathon Training

Philosophy:
I have been a certified personal trainer for two years and a nutritionist for four years. I have worked with multiple clients of all different ages and fitness levels to achieve their goals. My personal training philosophy is holistic and supportive in nature, and I make it my priority to help clients break their long term goals in to smaller, measurable outcomes because I have found this to be the most successful approach to total health in both my personal and professional life. Personal health and fitness can be achieved and maintained at any life stage with a little bit of the right guidance.

 

EJ Mecklenberg

B.S. in Health Promotion from American University

NASM Certified Personal Trainer

NASM Corrective Exercise Specialist

NASM Performance Enhancement Specialist

Certified Functional Movement Specialist through Gray Cook

Certified Reactive Training Specialis through Gray Cook

Student of Applied Functional Science through the Gray Institute

EJ’s interest in health in fitness stretches way back, starting with playing year-round sports in high school. However, it wasn’t really until college that EJ started to workout seriously in order to get bigger and stronger. EJ wrestled in college and trains in Jiu Jitsu at least five days a week. He’s also progressed into Thai boxing training and eventually became interested in Mixed Martial Arts (MMA). EJ now specializes in functional movement training, injury prevention, and post rehabilitation training. He applies functional human movement to all aspects of fitness, whether it be mobility, acceleration/deceleration, power, and core strength.

 

Not only do they think you're stupid, but they bank on it. Have you seen a ribbon on the Good & Plenty Hershey's box that says "a fat-free candy"? Sure, there is no fat in the box....but it is misleading. The candy is 100% sugar and processed carbs. And Heryshey's banks on and knows the average American equates fat-free with being good for you.

Here are some more facts the food-industry banks on:

  1. The average american eats 2700calories/day, up from 2200 in 1970.
  2. The average american drinks 450 liquid-calories a day.
  3. Fresh fruit/veggies cost 10 times more than junk food.
  4. Your food can legally contain maggots and rat poop. Sure, its only in trace amounts and while the small amount wont cause harm, the thought of it will.
  5. Smaller portions are equally as satisfying. A few studies showed participants rating their fullness after eating a small portion and then another 160 calories. Their fullness was the same.
  6. Between 1977-1996, the average cheeeseburger grew in size by 25%.
  7. What do hamburgers and fertilizers have in common? Ammonia. It is used to kill E.coli bacteria in your food and also clean the dirt in your bathroom.
  8. Junk food is an addictive drug. It actually alters your brain chemicals, and like other drugs, will give you a "high" when you eat it.
  9. Food companies pay fees to supermarkets to put their products in your eye-vision. Supermarkets pass this fee to consumers (you and i). Pick the product a bit higher or a bit lower from eye-vision to reduce your grocery bill.
  10. Long check-out lines makes you fat. Studies showed you are 25% more likely to buy candy when waiting in long lines. See a self-checkout open? Grab it.
  11. Calories may be wrong. Food manufacturers are penalized more likely to be penalized if they overstate net weight than if they understate it. As a result, they usually pack in a bit more food to be safe.
  12. 0 GRAMS OF TRANS FAT. If the amount is less 0.5g of trans fat, food manufacturers can put 0. If you eat a few of these, you can add the "bad fat" up easily. AVOID IT: Anything that says "partially hydrogenated oil," "hydrogenated vegetable oil," or "shortening" on the ingredients list contains trans fats, no matter what the label says.
  13. 100% NATURAL, ALL NATURAL. This phrase has no legal definition. It means nothing. AVOID IT: Check the ingredients list and label for what you're most concerned about. "USDA-certified organic" means the food has met certain guidelines.
  14. MADE WITH REAL FRUIT. Food manufacturers try to take advantage of you here. The product may contain some traces of real fruit and the rest fruit concentrate which is essentially sugar and food coloring. AVOID IT: Eat real, whole fruits/veggies
  15. MADE WITH WHOLE GRAIN. This can mean it has SOME whole grain in it and the rest white flour. AVOID IT: Check the ingredients list . Whole wheat (or some other grain) should be listed first. Ideally it should be the only type of grain used. "100-percent whole grain" is defined by the USDA and means exactly what it says.

REMEMBER, FOLKS, IF IT DOESN'T GO BAD, IT'S BAD!

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