Many people assume that, as a trainer, I've always been fit. While that should have been the case given my parents' excellent example of healthy living, in 2010, I found myself at my lowest point. I was depressed, anxious, and 70lbs overweight. I never exercised, slept poorly, and drank more often than not. I knew I had to change.   I made a decision to start exercising. On that first day, I could barely run 50 yards before needing to catch my breath. It was pathetic, but it was a start. I stuck to my decision and ran every day, gradually working up to 5 miles. Then, I committed to eating ..read more

A common misconception that I often hear when speaking to new clients or prospects is the belief that a certain level of fitness is required to start personal training. I want to clarify that regardless of where you currently stand on your fitness journey – whether you're a complete beginner, haven't trained in 20 years, or are a regular gym-goer looking to advance – the perfect time to start is now.   There is absolutely no prerequisite fitness level required to begin training. In fact, if you feel too out of shape to start training, you're likely one of the best candidates for personal ..read more

The best personal trainers meticulously write and manage training programs for their clients. However, speaking as a trainer with nearly a decade of experience in the fitness industry, I'll admit that even the best of us don't always get it right on the first try. Sometimes, adjustments are necessary along the way. Nonetheless, a client who diligently follows a well-structured program almost always achieves positive results.   In life, having a predetermined plan of action generally leads to better outcomes. So, why wouldn't we apply this principle to our training routines? Following a st ..read more

If you're trying to make lasting changes to your nutrition, start by changing one thing every few weeks. Begin with simple changes and don’t forget to celebrate your successes. You can choose from options like: · Having protein with every meal ·  Limiting alcoholic drinks to three or less per week · Eating out no more than twice a week · Having veggies with each meal · Using a calorie tracking app like Myfitnesspal · Tracking food in a journal Once you're consistently achieving your first goal, you can think about adding a second one. Remember, eating h ..read more

Navigating the holiday season can be particularly challenging for those of us committed to fat loss. Through my own weight loss journey, I’ve picked up a few tips that help me stay on track with my diet and mindset. 1. Don’t make things you love off limits: The diet mindset is challenging around the holidays. In my own experience, if I allow myself the foods I love in moderation it helps me from overdoing it. Have that pie or casserole you love - but practice having one serving. 2. Do your best to move more: If you’re traveling or have guests in town, chances are you’re not going to be making ..read more

1. Eat more protein: A general protein target to aim for is 1 gram of protein per 1lb of desired body weight. So, if you want to weigh 150lbs eat 150g of protein. Make sure you have a healthy serving of protein with each meal and buy snacks that are high in protein to help you reach your goals. Last month we gave you a list of high protein snacks that we recommend. Please, let us know if you’d like more resources on foods to help you reach your protein target. 2. Sleep better: Sometimes, getting better at training means getting enough sleep. This might mean going to bed a little earlier, not u ..read more

As we all strive to achieve our fitness goals, it's important to consider the most effective and efficient ways to structure our training routines. Today, I’d like to shed some light on why we advocate for full-body workouts over targeting specific muscle groups. When you step into a commercial gym, you might notice that many individuals are engaged in split routines, focusing on isolated muscle groups like chest, legs, or back. While split routines have gained popularity, especially within the bodybuilding community, we believe that for most people, a full-body workout approach is not only pr ..read more

We get asked about nutrition regularly, and I'm here to simplify the process for you. When it comes to nutrition, we primarily have three goals: fat loss, maintenance, and muscle/strength building. Fat Loss: The golden rule here is operating within a calorie deficit – it's the only way. Maintenance: This involves eating to sustain your current body composition or weight. While it's not the ideal strategy for fat loss or strength/muscle gain, it's feasible. Building Muscle/Strength: Optimal outcomes arise with a slight calorie surplus. It's possible to make progress in maintenance or a deficit ..read more

When was the last time you had a good night of sleep? How did you feel that day? Were you productive, in a good mood, energetic? Imagine if you could feel like that every day! Training yourself to be a better sleeper takes effort and consistency just like anything else. If you consider yourself a bad sleeper, try adopting some of these suggestions, I guarantee you will see improvement. Have a consistent bedtime. Improving sleep is about creating habits and being consistent with them. When it’s bedtime you want to be relaxed, and ready to fall asleep. Your body and mind must be trained to wind ..read more

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