6 Steps to Achieve Any Fitness Goal

6 Steps to Achieve Any Fitness Goal

There are a few things that everyone should do to achieve their fitness goals regardless of what they are. Follow these 6 steps to achieve any fitness goal.

1. Eat a healthy balanced diet

While this may seem the most obvious on the surface, this is the one thing most people choose to neglect over everything. What you put into your mouth is about 75% of your fitness program; QUIT NEGLECTING IT!!! If you are looking to gain some muscle mass then you will want to eat more calories than you consume. If you are looking to lose weight then burn more calories than you consume. You also want to make sure that you are eating low-glycemic foods (foods that will not spike your blood sugar). This is a bigger problem than people eating too much fatty foods because a good portion of the time, these foods are labeled “fat-free!”

2. Weight/Resistance Train

To achieve any fitness goal whether weight loss or muscle gain, you should be lifting weight at least 2 times per week but preferably three. People who are looking to gain muscle should eventually work their way up to 4-5 days of resistance training per week. Building muscle will help increase your metabolic rate which will help you burn more fat! Weight training also helps build strength, improve balance, increase core strength and help you look better!

3. Sleep

Our body needs sleep in order to recover from the events of that day. If you do not get at least 7 hours of sleep per night, you won’t properly recover and impairs you physical and mental function the next day. Not getting enough sleep can also lead to an increase in appetite and unwanted weight gain.

4. Drink Water

A very easy way to determine how much water you should be drinking is dividing your body weight by 2 and that number gives you the ounces of water you should be drinking each day. For example, if you weigh 180 pounds, you should drink 90 ounces of water daily. Your body is at least 50-60% water so do not deprive your body of half of its makeup!

5. Improve flexibility/mobility

Improving flexibility can be done a couple of different ways, but the way that has been most effective for me is yoga. I do not do as much yoga as I probably should but I have always gotten my best results when I implemented yoga into my fitness program 2-3 times per week. Yoga is also great for improving core strength and stability. Stretching is another good way to keep your muscles flexible and strong. Static stretching should NEVER be done BEFORE you work out! This may actually increase your chance of injury! Opt for dynamic/active warm-ups BEFORE you work out and static stretching AFTER your workout.

6. Cardio

Most people understand the benefits of cardiovascular work and that it should be done 5-6 days per week ideally. The fitness goal I would like to focus on here is the muscle gainers. YOU STILL NEED TO DO CARDIO WHILE BULKING!!! Just because you are trying to gain weight and put on muscle does not mean that you should stop taking care of your heart! Now this does not mean you should be doing 5-6 days of cardio per week. Doing cardio does not translate into “losing gains”, if you eat more calories than you burn then you will still gain weight.

The bonus of doing 2-3 days of cardio per week while bulking is that you can fight off the fat gain to a degree and still put on muscle! The scale may not move as fast as you want it to but A) the scale does not tell much of the story of your progress and B) what good does it do to gain weight there is not any muscle mass accompanying it?

Ready to start your fitness journey? Contact Us to setup a time to talk about your fitness goals!

5 Things Making You Gain Belly Fat

5 Things Making You Gain Belly Fat

Aside from being visually unappealing, excess belly fat is also extremely unhealthy. Now while this may sound a bit extreme, let’s consider the facts.

Belly fat can factor for diseases such as:
– Metabolic syndrome
– Type 2 diabetes
– Heart disease
– Cancer


In the world of medicine, unhealthy belly fat is known as “visceral fat”. This type of fat surrounds the liver among other organs in the abdomen.

Here are 5 of the more common things which are causing you to gain belly fat.


1. Not Enough Sleep

Sleep is crucial to your health. Over the years, researchers have directly linked weight gain to inadequate sleep. Sleep deprivation can make you gain fat because it increases levels of a hunger hormone, while decreasing levels of a fullness hormone. Without enough sleep, maintaining your ideal weight is nearly impossible.

2. Stress

Cortisol is a hormone essential for survival. It’s produced through the adrenal glands and enables the human body to activate a strain response. Unfortunately, it could result in weight gain (especially in the abdominal region) if produced in excess. Various methods have been used to combat heightened stress levels such as mindfulness meditation practices, a reliable routine and a healthy work environment (among other solutions).

3. Fruit Juice

Fruit juice is a sugar bomb. Even unsweetened fruit juices (typically marked “100% juice”) contain copious amounts of sugar. Daily sugar intake should not exceed 37.5g for men, and 25g for women. In a nation who favors sweet and salty, this can be difficult when watching weight. Mixing fruit juices with water can prove to be a healthier alternative.

4. Inactivity

Over the past few decades, humans have generally become much less active. It’s no wonder there has been a parallel increase in obesity. A major survey observing societal habits in the US between 1988 and 2010 concluded that there was a huge boom in inactivity, weight gain and abdominal girth in both men and women. A healthy, proven workout regimen accompanied by a nutritional diet plan is crucial in this day and age.

5. Alcohol

Habitual alcohol consumption can lead to inflammation, liver disease and many other health issues. Excess calories from alcohol are stored as belly fat (hence the “beer belly”). Recent studies have shown that men and women consuming over three drinks per day are 80% more likely to have excess belly fat. The only solution here is less alcohol!


All in all, maintaining a healthy routine with a regular sleep schedule and residing in a low-stress environment can prove to be extremely beneficial to your health. Let’s tackle that belly fat by limiting sugar intake and controlling portions when consuming alcohol.

Setting Fitness Goals and Achieving Them

Setting Fitness Goals and Achieving Them

If you’re reading this article, you are geared up and ready to embark on your fitness journey! Setting fitness goals is the first step in the process to ensure you are setup for success.

So What is the first step in setting fitness goals?

Now, the questions you should be asking yourself are: “Why?” “…What are my goals? What am I capable of?” …and most importantly… “What do I want for myself?” Setting goals can be tough. There is a lot of room to overthink things and get caught up in the ‘instant gratification’ side of things. This can be discouraging!

First and foremost, you must let this go… Nothing worth working for will happen overnight, and no one can just bestow upon you the ‘physique of your dreams’. Physical fitness is something that you must work at, but I can promise you that it will be worth it in the end.

Now, your journey begins when you do… so you should start small to avoid overwhelming yourself. “One of the biggest mistakes is that people try to do too much at one time,” Kellen Scantlebury, D.P.T.

What do you want for yourself? Gain mass? Build strength? Lose weight? Increase activity-specific performance.?
The choice is yours. However, if you have no direction (or too many directions) to move toward, you are likely to remain stagnant or to progress very little.

Once you have identified what you would like to work toward, you can then focus your ambitions on a specific set of smaller goals. It is important that you make sure these smaller goals are measurable and specific… and most importantly, you must give yourself a deadline for each bite-size milestone.
In the business world, they call this ‘eating the elephant’. How do you eat an elephant? One bite at a time!

Ready to start on your fitness journey? Contact Us and let’s talk!

Mind Over Matter

Mind Over Matter


What if I told you that… you are always reaching your full potential…? Is it really a case of mind over matter?

What I mean by that is, if you spend your time… ‘upstairs’ believing that you are only capable of performing a certain exercise under certain conditions OR if you believe that you will ALWAYS plateau at a certain weight, those beliefs will typically come to fruition.

Once these beliefs break through the blast doors of manifestation, they become your reality. Then you will have a whole new set of challenges… challenges that could have been avoided altogether.


“Those who think they can and those who think they can’t are both usually right.”Confucius

Willpower can be trained much like any other set of muscles… just in different ways.


Here are just a few ways you can strengthen your discipline and maximize potential:


1. Delay Instant Gratification

A significant part of impulsivity is the innate desire for instant gratification. Especially in today’s day and age. If we can learn to delay our gratification little by little, we can then learn to live in a place of gratitude meaning that we are never ‘dissatisfied’ with where we are currently. This is a beautiful thing. If we can learn to delay instant gratification, then we can learn to work toward our goals without becoming obsessive and reliant on a certain accomplishment for self-worth.


2. Set Realistic Goals

Ambition is a beautiful thing… there is great value in pushing yourself by setting the bar higher and higher. However, if goals become too grandiose (or unrealistic) then you are essentially planning to fail. Set goals that are big enough to break down into sub-tasks, but small enough to yield completion in a timely manner. Ultimately, the accomplishments following goal achievement will boost your self-esteem and empower your willpower. The feeling of making progress can be powerful!


3. Work On Stress Levels

A rational mind is a good friend of willpower. When fight-or-flight signaling is active, actions are impulsive and emotional. The goal is to manage and reduce stress levels to keep a level-head and maintain control over your actions. Focus on things like diet, mindfulness and overall moderation.


We’ve heard it before, and we’ll hear it again and again throughout life… it’s always mind over matter. A healthy mental fitness regimen is vital to resisting distraction and impulse as well as boosting productivity. Therefore, if you want to optimize your performance in fitness, maintaining a healthy mind is vital.

Exercising When Sick

Exercising When Sick

Is your exercise program compromising your immune system? Or is exercising when sick sabotaging workouts?

Let’s face it: the gym is a great tool and exercise can significantly boost energy. However, if you are ill, is exercise when sick the best course of action?

Aspects of our immune system react adversely following a significant exercise, like the skin, higher tract, respiratory organs and muscle tissue. Many immunologists feel during intense exercise viruses and bacteria could potentially gain an edge. This increases the risk of catching an infection may include going to a public gym.

So does that mean I should avoid exercising when sick?

Mild to moderate physical activity is safe even with the presence of a cold or seasonal illness. If there is no fever resulting from the pathogen, then returning to your program at decreased intensity is acceptable. Exercise could even potentially relieve delicate congestion within nasal passages.

If a client’s symptoms are present above the neck most physicians will suggest light to moderate exercise. However, once symptoms occur below the neck, such as wheezing or coughing, you may consider skipping the gym. Reducing the intensity of an exercise can also prove useful, as long as the exercise doesn’t require you to overexert themselves in any way.

It is tempting for trainers to encourage clients to “work through” their seasonal symptoms in an attempt to keep up with scheduled training. However, it is proven that taking one to three days off will not make a significant impact when maintaining progress. Strength as well as the appearance of one’s physique will likely remain unchanged. However, a client/gym participant DOES risk the possibility of going out there and become significantly worse-off than before.

All in all, we should shift our gears to understanding when the best option is to counsel rest for an active gym participant. Clients should also be empowered to gauge their overall health and decide when exercising when sick is appropriate. Remember, the goal is to become healthy and advance in the area of health and fitness. We should be doing this without compounding any problems when a seasonal illness has been contracted.

Ready to get started on your fitness goals? Contact Us and let’s setup a time to discuss your goals!