Client Update - Maria Chapter 1

This is a totally new concept for 302 Fitness and we hope that our readers enjoy it. We have asked some clients to voluntarily tell their story in blog form and to blog and update monthly. The first client to offer to try this out is Maria and we applaud and thank her for her openness to share. We are hoping to get a few more volunteers and plan to have different weekly client updates on Fridays in the future. Please let us know your thoughts in the comments section below. Thanks and without further ado here's Maria's first post!!!


My name is Maria. I'm 4'8" and weigh 178 pounds. I wear a size 16 pants. My health has not always been my top priority, especially after having kids. I let myself go. The problem was finding the time. I don't trust to leave my kids with just anyone. Most gyms would offer daycare but it either had to be at certain times or if your child wandered out of the room it was up to you to get them. To me that just wasn't going to work, my kids are young so therefore the first thing they would do was leave the room to find me. I don't have a support system to help with babysitting so I didn't really have anyone to ask to watch my kids. With my husband being a truck driver, that just added to the issue of not being able to plan.

For the last couple of months, I've felt this urge to want to get healthy again. But my motivation was to also get my husband healthy as his health has taken a turn for the worse with his weight. I knew, I'd have to be the one to start the lifestyle change.  My diet consisted of either skipping meals or eating a quick handful of cereal or anything that didn't require a lot of attention. I knew that would need to change. So I stopped buying the cookies, chips and sodas. I figured that was a good place to start, but it wasn't enough. I was still gaining weight. So I went online and looked for work out DVDs. I figured hey, I can just do this at home. But that wasn't working either. They've been sitting on the DVD shelf.

The final push was when I saw a photo of myself from high school. And that is where John came in. He offered to help me. While I couldn't afford much, I was determined to find a way to get my health back. I'm looking to get started with John within the next week or so and join classes as well. I intend to try every class with the exception of the running, at least for now. My goal is to go at least 3-5 times a week.

While trying to get the sitter situation sorted, I kind of didn't give my husband a choice in a diet change. I'm giving away all the pasta and breads to start. I started making meal plans for the week and making them up in advance so that we couldn't take the easy route when he was in and just go out and grab something or throw something together real quick at home. This is our first week trying this out. Instead of bread, I'm substituting lettuce leaves. While my husband says he's not eating that, I imagine if there's no bread he won't have much of a choice but to use it. We got fresh fruit and vegetables that we can use with the meats we've made for the week. We're aiming for a low carb diet. That seems to be the highly recommended route by many.

I am anxious to see what kind of results I can get. I realize this won't be a temporary fix and it must be turned into a lifestyle. My hope is that with time, I can get both myself and my husband in better shape and offer a healthy lifestyle for our children.

Unlimited Punch Card

302 Fitness now has an unlimited punch card for only $29 a month!!! 

What's this mean for you... you get to come to as many classes as you can for only $29 every month, plus it's on autopay so you have no need to worry about if you're paid up; just show up and get your workout on.

This is treated like everything else 302 Fitness offers which means there's no sign up fee, no cancellation fee, no contract, nothing hidden, and it's easy to get off of auto pay.

Really easy... just call, text, email, or tell an instructor and you're done. For example: You told Heather this is your last class and you don't want the unlimited card anymore she'll tell John, and he'll remove you from our system (within 24 hours). If there is 10 days left until your renewal date you are free to come to any classes until then. 

We have already added 2 more classes (Tuesday and Thursday at 4:30pm) and there area plans to add 3 more in October (Monday, Wednesday, and Friday at 8:30am). 

Website Changes

Not sure if you have noticed or not, but we have made some changes to the website to help navigate it easier, both for PC and mobile. The services (i.e. personal training, group workouts) and the products (i.e. Koozies, Shirts) are now separate. There is also an added page just for our workshops and clinics. Check them out and let us know what you think.

P.S. All of the extensions should still be the same for those of you that have booked marked them. 

Recipe - Banana Smoothie

Banana smoothies

Mornings are hectic for us. Getting myself and 3 kids up, fed, dressed and out the door by 6:45 is near impossible. To make it easier I have to prepare easy, yet healthy breakfasts. One of our favorites is banana peanut butter smoothies. The bananas give a great flavor and the peanut butter and almonds gives the kids fat and protein so they don’t crash 30 minutes later into a hungry tantruming mess (okay, it helps me from falling into a tantruming mess too). Another reason this is great, I can make breakfast for all 3 of us in about 2 minutes, and get more vegetables into them. 


  • 2 bananas
  • 1/2 cup almond milk
  • 1/2 cup peanut butter
  • 1 tbsp honey or agave nectar
  • 1 cup raw baby spinach
  • 1 handful raw almonds
  • 1 tbsp cocoa powder (optional, but delicious)
  • Ice cubes

Toss all of the ingredients,except the ice, into the Vitamix. Turn it on and quickly go to 10, then flip it to high. You might need the tamper to make sure the spinach gets fully blended. 

Turn the Vitamix off. Add 1 good handful of ice cubes. Quickly turn the blender to 10, and then high. Let it run for just a few seconds. Drink up!

I don’t actually measure when making this anymore, I just eyeball it all. I’ve also added raspberries (not that great), broccoli (okay), cauliflower (great) and blueberries (great). Play around with it and see what concoctions you come up with. 

by Emily

New Clinics Page

For those of you that haven't noticed the new tab at the top of the page, we at 302 Fitness have started doing one time small group clinics. Some are designed to be monthly while others are a one time thing, and lastly some are with guest businesses from other towns. All of these offer a wealth of knowledge and will ensure you get more out of it then what you pay for. 

The first one released was the Lower Back Pain Relief and Prevention Clinic. This is taught by John Lehne, who has used his experience personal training those with pain over the years to alleviate lower back pain through exercise and, with continued practice of the movements taught, prevent its return. This is currently offered twice monthly and has a limited size of 6 persons.  

Releasing today is Lymphedema Prevention Through Exercise. This will also be taught by John Lehne, who is lower Delaware's only cancer exercise specialist, and is broken into two back to back clinics. The first clinic is upper body lymphedema and the second is lower body. There will be a discount for those who wish to attend both. 

Currently in the works and to be added soon is a meditation through yoga and acupuncture taught by Lauren Mund, owner of Blue Heron Community Acupuncture and RYT200 certified. There is also plans to bring in a MELT Method clinic, a speed class for runners looking to lower their 5k times, and many more.