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  • Fundamentals of Fat Loss Part IV: Getting More Protein

    Fundamentals of Fat Loss Part IV - Get Plenty of Protein We are back! In Part I, we talked about an overview of what we need to do to lose fat. In Part II, I covered burning more calories than you take in. In Part III we are going to the secret weapon of fat loss: strength training. Today, I will be talking about HOW to up your protein game. As a reminder, you need to consistently do 3 things to make your body burn fat: Burn more calories than you take in Strength train 3 days per week Get plenty of protein To start, let’s uncover what protein actually is. Protein is an energy containing macronutrient that is responsible for or has a hand in ....

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  • Fundamentals of Fat Loss Part III: The Strength Secret

    Fundamentals of Fat Loss Part III: The Strength Secret Welcome to Part III of the Fundamentals of Fat Loss! In Part I, I gave an overview. In Part II, I broke down what nutrition needs to look like. Today in Part III we are going over the secret weapon of fat loss: strength training . As a reminder, you need to consistently do 3 things to make your body burn fat: Burn more calories than you take in Strength train 3 days per week Get plenty of protein So why strength training? Why not any form of exercise or activity? What defines strength training? If you aren’t getting measurably stronger over time, it isn’t strength training. ....

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  • Fundamentals of Fat Loss Part II: Burning More Calories Than You Take In

    Fundamentals of Fat Loss PART II: How to easily burn more calories than you take in Welcome to the Fundamentals of Fat Loss Part II. In Part one, I explained that you need to consistently do 3 things to burn fat: Burn more calories than you take in Strength train 3 days per week Get plenty of protein Today in Part II, we are going to dive deeper into how to burn more calories than we take in. For short, I am going to refer to this condition as a caloric deficit. When you look at the body of nutrition science from a 30k foot view, a simple truth emerges. When it comes to body composition management, if you control for 2 variables, virtually any way of ....

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  • Fundamentals of Fat Loss Part I

    What is the best way for me to lose weight? How do I drop stubborn fat? When will these darn pants fit right? Why isn’t anything I’ve tried working?! These are some of the most common questions I get as a personal trainer. To be honest, I love them! It is my favorite subject because it is so satisfying seeing light bulbs go off when I teach people this stuff. I love empowering people with actionable knowledge and watching frustration melt away with the fat. Why do so many attempts at weight loss, fat loss, or toning fail? Because you need 3 things to force your body to burn fat. If you are missing one, it won’t work. The 3 things you need to ....

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  • 101 Easy Healthy Choices

    It all comes down to choices. If you want to lose weight, have all-day energy, build muscle, enjoy the way your clothes fit you, or improve your overall health, making better, healthier, fitter choices is the way to go. But where do you begin? I say, anywhere! Once you get a little positive momentum, no matter how small, it starts to move the needle in the right direction. One good choice tends to make the next good decision come a little easier. With that said, in no particular order, here are 101 better choices you can make TODAY. Don’t read this without taking action on at least a couple of them . Skim this list and pick a couple you want to try. The first one ....

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  • Sleep, Stress, and Sugar After 40

    Getting the most of your fitness and personal training routines after the age of 40 takes a different approach. Let’s review the dirty little secret personal trainers and other fitness pros don’t want you to know: It is never your workout in the gym that makes you better . It is the recovery from the workout that makes you stronger, fitter, leaner, and overall healthier. When it comes to time in the gym, more is not more. This is something that a 20 year old fitness influencer often misses. When we are in our 20’s, our body recovers from anything lightning fast without any effort . Once we are over 40, we want to have a more conscientious strategy. This ....

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  • Life Changing Strength Training in Portsmouth AND KINGSTON!

    I am a Marine Veteran on a mission to leave people better than I have found them. The best possible way I can do that is to get you to strength train 3 days per week, walk daily, and eat real food. In a world of majoring in the minors of health and fitness, that is the best way that I have found to give you superpowers and help you live darn near forever. After nearly 8 years since we opened in Portsmouth, I am excited to announce that we are expanding to a second location in Kingston, NH! After all of the problems the pandemic threw at us, 2022 was by far our best year in business and 2023 absolutely left 2022 in the dust! Our unique approach to personal training, our ....

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  • Strength Train, Walk Daily, and Eat Real Food

    This is the hill I will die on: I f you strength train 3 days per week, walk daily, and eat real food you will have superpowers and you will live practically forever! Your body has vital needs for movement and nutrition that will never go away. If you don’t make time for your health, you will be forced to make time for your illness. It really is that simple. “Simple” doesn’t mean “easy”, and that’s where we come in! Why Strength Train 3 days per week ? Muscle health is vital to metabolic health. Our obesity epidemic is not a problem of too much fat. The excess fat is a symptom of metabolic dysfunction. ....

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  • Santa's Fitness Journey

    How 2023 was Santa’s fittest year! Santa Claus had been living a rather sedentary life for many years. He had a tendency to over-indulge in food and was not getting enough exercise. As a result, he gained a lot of weight and was beginning to experience health problems. It was clear that he needed to make some changes in order to get back in shape. Santa decided to take the plunge and hire a personal trainer to help him get back into shape. His personal trainer developed a strength-training program specifically tailored to Santa’s needs. The program was designed to strengthen his core, increase his muscular endurance and stamina, and improve his overall fitness ....

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  • Sliding Backwards is Normal – Plan for it and Do Something About It

    Ready for a weird metaphor? You can’t boil a frog by just throwing it in boiling water. It immediately recognizes that the hot water isn’t good for it and hops out. But if you place a frog in comfortable water and slowly heat it to boiling, it will never notice the difference, never hop out, and will be boiled alive. This is a slightly gruesome but helpful way to look at lifestyle choices and habits. It is NORMAL for habits to slowly get a little worse over time. Subconsciously a little self destructive habit creeps in here or there, unnoticed. A little more booze here. Some more sweets there. Some skipped workouts because “things are busy”. More and more time ....

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Personal Training near Portsmouth

Sarah

A friend of mine completely transformed her body and lost a ton of weight. I asked her how she did it, and she told me it was On Target Fitness!

I had been looking to tone up and be a little stronger. Previous attempts at dieting and physical exercise never really worked for me. I went and saw Alec at the gym, he listened to me and really understood my goals. Then they put together a personal program to address my exact needs. I have a knee problem, and they found ways for me to get a great workout without putting too much stress on my knees.

The coaches work with each person to assure correct form and talk you through any problems. I love the feel of this small neighborhood gym, where you feel comfortable almost immediately. It's nothing like the big name, chain gyms. Here, everyone knows your name, and there is alot of comradery amongst the people who workout there. It's a very encouraging and upbeat environment.

And the best part? I'm actually seeing a difference in my body after only a few short months! I can't recommend On Target more highly. Join and you won't be disappointed!

Personal Training near Portsmouth

Katie P.

I have only been a member at On Target for about two months and have a feeling I will stick around for a long time! I have made more progress in two months at On Target than I have in two years lifting on my own and doing boutique fitness classes. The vibe of the gym is upbeat, welcoming, and supportive. Having such dedicated trainers helps keep me accountable and push myself each day in the gym. Highly highly highly recommend!

Personal Training near Portsmouth

Kim H.

Best gym I’ve been to! Incredibly supportive coaches and trainers, safe and comfortable environment, and individualized programming with measurable and visible outcomes! 

I have lost 20 pounds, gained great deal of strength, and have reignited a focus in my health. Highly recommended gym!

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