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

Our guy Carl crushes it in Alaska hanging out with the bears!

Carl came to us last year with a mission. He had a goal of being able to trek in the woods of Alaska on a hunting trip the following year, and in September, he finally got to test himself out.

Here’s what Carl had to say:

“I’d like to thank you and your team at On Target Fitness for the excellent work they do. As you know I joined your gym last fall to prepare for a trip to the Kenai Peninsula backcountry in Alaska this past September. I hadn’t done any serious exercise for years and was not in good enough shape for the trip. You began opening your gym at 5 AM to accommodate my schedule. I met Ryan the first day and he developed an exercise plan. He and Haylee then worked with me on strength, balance, and mobility for almost a year.  It was exhausting at first, but little by little I felt improvements as time progressed. I just got back from Alaska and can tell you that the exercise regime at On Target was more successful than I had hoped. Hiking the steep slippery hills in the Alaskan wilderness with a pack can be a challenge. Bears abound and you need to have a rifle in your hand at all times – not over your shoulder – in your hand. It can throw off your balance, especially when climbing over fallen trees and crossing streams.  The trip was still physically challenging, but I did have the strength, endurance, and balance needed. I’d like to relate an illustrative story. We were relaxing in Alaska at a small salmon stream after a hike. A brown bear sow came in with her 2 cubs and started fishing about 30 yards from us. The cubs were straying from mom, creating an extremely dangerous situation – if they saw us and got frightened the sow would have have been alerted to our presence and immediately attacked. Alaskan brown bears easily exceed 1,000 lb and can charge at over 30 mph. Alaskan brown bears protecting their cubs are ferocious. They are deadly.  We had to silently retreat lest we disturb them. It sorely tested my ability to tiptoe thru heavy brush, over tree falls and thru a rushing stream.  I have On Target Fitness to thank for being up to the task. I highly recommend On Target Fitness to anyone who wants a gym with excellent trainers. It has helped me tremendously. Now if I could just find a way to stay away from the cookies…….”

Don’t we all want to find that, Carl! Great job, and we’re glad you made it out of there safe!

If you want to see what our Small Group Training program is all about and write your own story of success, you can get started by scheduling a Strategy Session! See you in the gym! 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

How Kristin Lost 55 pounds!!!

Success!!! 55 pounds and still counting!  Since starting in May Kristin also built a pound of muscle and dropped her body fat percentage 17%!  How did this busy Mom do it?  One day at a time.  

Kristin started with us by signing up for the Lean Down Challenge in May.  The LDC is a 6 week challenge with the goal of losing 20 pounds of 5% body fat in 6 weeks.  If you do that, the challenge is on us!  You can either get a full refund or join as an annual member of the gym and have your deposit credited towards your dues. 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

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