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

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

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

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