Meghan is 39 Weeks Pregnant and Crushing it!

From doing a box jump in jeans to training 7 days before having a baby, Momma Meg never ceases to amaze us.

Meghan has been a part of the On Target Fitness family for well over a year now. Meghan has been working with us in small group personal training for about 12 weeks now. She shows amazing strength and motivation while optimizing her health. She is always welcoming and encouraging to new members and a true inspiration to all of us here. Read More

Kick the Cold this Winter!

Kick the Cold this Winter!

We are coming up on that dreaded time of year again.. winter cold and flu season.

But how sick is too sick to exercise?

  • Upper respiratory tract (URT) symptoms starting with: nasal congestion, stuffy nose, sore throat, and cough… on day 1 listen to your body, but you’re probably in the clear.
  • Temperature of or >37.5-38 and/or worsening URT symptoms.. skip the gym.
  • Nausea, dizziness, fatigue, vomiting, and diarrhea… get in bed!
  • Recovering from these symptoms but only feeling 70-80%… try it out and take it easy! (No dizziness, temperature, or nausea).

Exercise = stress.

When we are sick our bodies are already under a great deal of stress trying to help us recover. Adding strenuous exercise to this equation often sends our immune system into overdrive (this can cause an even slower recovery!) Read More

Wrap Your Hands Around Portions!

No need to go out and purchase a fancy food scale or carry around you measuring cups. You’ve got two great tools that are constantly at your disposal- your hands!

Men (~per meal):

  • Protein: 2 palms worth
  • Veggies: 2 clenched fists
  • Carbohydrates: 2 cupped handfuls
  • Fats: 2 thumbs worth

Women: (~per meal):

  • Protein: 1 palms worth
  • Veggies: 1 clenched fist
  • Carbohydrates: 1 cupped handful
  • Fats: 1 thumb worth

But we all have different sized hands you say?  That is correct!  We also all have different sized stomachs.  The size of your hands correlates to your body’s size and nutritional needs! Adjust portions based on hunger/fullness, times of exercise, performance goals, activity level, and results. Read More

Poses for Pit Bulls

Poses for Pit Bulls

A sincere thank you to all of you that came out this past Sunday for Poses for Pit Bulls! All of your proceeds benefit the MSPCA at Nevins Farm’s Pit Pals Program, a special fund for low-cost spay/neuter services for Pit Bulls of local families in need of financial assistance. With your help we will find homes for lovable pit bulls like Mila. Mila has already made her mark on our hearts, and in our gym. Read More