Lose the Fat for Good

It’s easy enough to lose a few pounds for a short period of time, only to gain it back. It’s much harder to achieve long-term fat loss.  This begs the question: how can you lose the fat for good?

The answer to this quandary is actually kind of simple: Don’t do things to lose weight that slow down your metabolism. Read More

The Best Way to Get Started on Your Fitness Goals

It can be overwhelming to figure out how to get started on your fitness goals.  What is the best kind of workout?  Will this work with my schedule? Will this fit in my budget? ​Will I like it?  Will I fit in?

At On Target Fitness we can help you figure all this out in a step by step way and get you moving towards your goals.  Read More

Recovery is Key

Do you ever feel run-down or overworked? Sometimes we fall into patterns that feel so natural of work, exercise, family, kids, etc. that we do not realize. Sometimes we need to slow down, listen to our bodies, and make a better plan.

Rest days, Self-Myofascial Release, and Stretching

We all have days that our muscles are sore and bodies feel fatigued. Listen to your body, if the soreness is prolonged or if you haven’t taken a rest day in awhile- skip the workout and allow for your body to recover! Read More

Two Hours a Week!

We are constantly bombarded with different products and plans that are quick fixes to lose weight. However, by starting a dedicated workout regimen and a healthy diet plan, fitting into your old clothes better, and having bursts of endorphins (the happy hormone!), you actually reduce your risk for a handful of cancers and a wide range of heart and blood vessel (cardiovascular) diseases.1,2 Read More

Pre and Post Workout Nutrition

Eating for Pre- and Post-Workout Recovery.

Coach Haylee Colannino

Do you wake up and workout with us at 5am or 6am without eating before? If the answer to this is yes, let’s take a second to think about what’s going on.

If we are sleeping for 7-10 hours per night, we are waking up in a fasted state. Would you go 7-10 hours during the day without eating? I don’t think so. Read More

What’s Up With This Keto Stuff?

Lately there has been an influx of people interested in the ketogenic diet. If you are unfamiliar with this approach, it basically means you starve yourself (pun absolutely intended) of carbohydrates (less than 20g/day), to the point where your body flips on a protective mechanism to preserve the brain and supply it energy. Read More

Is Lack of Sleep Ruining Your Grind?

Have any of these things been happening to you lately?

1. My workouts have been lacking
2. I’m craving high fat, salty snacks
3. I’m anxious and stressed
4. I get sleepy during long meetings or drives

Let’s take a second to think about why these things may be happening? ​Sleep! Although there is no magic number as to how many hours of sleep is perfect for each person, quality sleep is necessary to sustain a healthy lifestyle. It allows our brains to recharge and our bodies to rest. ​Stress and sleep​ are a very evil cycle. Lack of sleep leads to increased stress, increased stress can lead to more frequent short sleep. Read More

Injury Prevention Wrap Up

Two weekends ago we hosted a seminar for our members on Injury Prevention, where Dr. Tyler Evans of Arete Chiropractic and our own Coach Ryan helped give us some valuable pointers on how life intersects with training and what we can focus on with health. The seminar was not necessarily about specific injuries, more about taking a global approach. Here are some key takeaways from it: Read More

What Style of Yoga is Right for You?

There are many different types and styles of yoga, and at On Target Fitness, we are offer three different kinds: Power Yoga, Slow Flow, and soon, Yin Yoga.

Now you may be thinking to yourself, ‘what the heck do those even mean!?’ It’s okay, it can definitely seem confusing at first, but we are here to break it down for you. Read More

Do You Need to Replace your Electrolytes?

Fluid and Electrolyte Replacement: When is it Needed?

Have you ever wondered why your muscles cramp up after exercise? Why you walk out of a hard workout with your head spinning? Or why you feel extraordinarily tired after a tough class?

Physical function can be drastically affected by dehydration after a workout, resulting in symptoms such as fatigue, muscle cramps, nausea, and dizziness. This is because the body uses water for metabolic processes and sweats out fluid and electrolytes as it maintains body temperature. Read More