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  • I Drank a Gallon of Water a Day for a Month and This is what Happened

    I Drank a Gallon of Water a Day for a Month and This is what Happened

    The ‘ol drinking a gallon of water thing. It was high time I gave it a go for a month. I am here to share with you what I learned. I’ve been a massive fan of hydration for a while. It’s not just because of my “hydrate or die” days in the Marine Corps. It’s also because water is basically a miracle drug . Your hydration affects the function of every cell in the body. One of my favorite books on the subject is “Your Body’s Many Cries for Water” By Dr. Batmanghelidj. His practice is in India and he found that chronic dehydration was the root cause of a myriad of ailments his patients had. The main thrust of his book was ....

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  • Training for Kilimanjaro

    Training for Kilimanjaro

    Last week, I summited Mount Kilimanjaro with some Marine Corps buddies. The journey to Africa's tallest peak took 7 days and brought us up to 19,341 feet of elevation. Previously, the highest I had been was around 15k feet so this was a big step up. To add to the challenge, being the dumb Marines we are, we finished the trip 2 days early. We finished our summit push in 6 hours, well ahead of the usual 8-10 hours the guide said it takes. That is the end of anything I can brag about. Speed was not our friend. This hike was beyond tough. It was the hardest thing I’ve ever done. There is a noticeable soul-leaving-the-body feeling that comes with the exertion and hypoxia. I ....

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  • The Simple Hack to Stress Less, Get More Done, and Stay on Track

    The Simple Hack to Stress Less, Get More Done, and Stay on Track

    Tell me if any of this resonates: Are you way too busy? Are there just not enough hours in the day? Are you always taking care of so many other people and priorities that there is just nothing left for yourself? Do you stay up at night stressing about your to do list, and then spend half the day trying to coffee yourself up enough to function? Do you feel like you’re always running around like a chicken with it’s head cut off? No matter how hard you try, is getting it all done a constant struggle? You’re not alone. One of the lasting effects of the pandemic has been that a lot of normal boundaries around work got completely eroded. Work ....

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  • The Fall PROGRAM is Coming!

    The Fall PROGRAM is Coming!

    I know. I used the F word…Fall. I hate to do it but unfortunately Fall is coming soon. So why am I being such a buzzkill and rubbing it in? Because September 18th, we will kick off our Fall PROGRAM! What is THE PROGRAM? It is 4 weeks of: -No booze -No added sugar -No junk food -No rest days While we do ramp up the workouts, this PROGRAM is open to all ability levels. We have systems in place to make sure the workouts are challenging and fun, without overwhelming you, even if you are brand new to fitness. 3 days a week you do a strength and conditioning program that is custom written for your goals and abilities. The other 4 days a week you go ....

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  • My Uncensored Opinion About Keto, Paleo, Vegan, Intermittent Fasting, and Other Diets

    My Uncensored Opinion About Keto, Paleo, Vegan, Intermittent Fasting, and Other Diets

    I have been personal training for almost 10 years now. For the last 6+ of my life, I’ve served clients in Portsmouth, NH, Kittery, ME, and the broader Seacoast area. Fan though I am of fitness, I am the first to tell you that nutrition is responsible for 70% of the results . Whether it’s weight loss, fat loss, muscle gain, functional strength, or overall health, workouts alone won’t get you there. My background isn’t in nutrition, but I’ve read a lot, learned a lot, and seen a lot. I have observed a few hundred successful and unsuccessful attempts at nutritional change by my clients over the years. Below are my uncensored opinions on a few ....

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  • The Problem with DIY Fitness, Large Group Classes, and Traditional Personal Trainers

    The Problem with DIY Fitness, Large Group Classes, and Traditional Personal Trainers

    Warning: I am going to talk about different fitness modalities and give my uncensored opinion that some are better than others. That said, I think any attempt to move your body and take care of yourself is admirable, and any form of movement is better than being sedentary. Anytime someone is interested in being a personal training client in my gym, I start with a free strategy session. I don’t really have a “sales” process as much as I have a “let’s see if we are even a good fit” process at the gym. Most gyms sell aggressively because they need to replace a steady stream of disappointed clients constantly. Most of my clients stay with me ....

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  • Walking is Underrated and Overrated

    Walking is Underrated and Overrated

    I’ve noticed something after talking with a variety of different personal training clients over the last decade. I find I am frequently reminding folks about walking. What I am specifically reminding them tends to vary based on who I am talking to. Some need to be reminded how much simple walking can help them achieve their goals. Others need to be reminded that walking alone won’t get them to their goals . Author’s note: I think 10k steps a day is a solid rule of thumb. The average American only walks 2-3k steps a day. With the advent of smart phones and smart watches, it’s easier than ever to count your steps. That said, for some, 10k steps might be too ....

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  • Top 5 Ways to Undermine your Workout

    Top 5 Ways to Undermine your Workout

    Have you ever felt like you are killing it in the gym but you don’t have much to show for it? As an experienced personal trainer, I’d love to tell you it’s because your workout isn’t good enough and you should only do my perfect amazing workouts. While all exercise programs are not created equal, the more likely answer is that it is something outside the gym that is lacking . With that, I give you my Top 5 most common ways people undermine their workouts: 5. Poor morning/evening routines. Most people spend most days struggling to keep their head above water. More often than not, we get stuck in a routine where our days do not feel like our own. ....

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  • The Fit Parent Chronicles: Thriving In The Newborn Phase

    The Fit Parent Chronicles: Thriving In The Newborn Phase

    I have a fundamental belief: Your kids should be why you workout and take care of yourself, not the reason you don’t. They will follow your example. Make it a good one. Now that Abby and I have brought our daughter Ada Rose into the world, it’s time for me to practice what I preach! Below I dive into what will be an After Action Report (AAR) of the first month of parenthood, and a little about how I got in the best shape of my life during the 9 months that we were waiting for Ada to arrive. Overall I feel well prepared for fit parenthood! I have been personal training for over 10 years and most of my clients have been full time working parents. ....

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  • What is the Deal with Cold Plunges?

    What is the Deal with Cold Plunges?

    What is going on with cold plunges? If you’re like me, you are hearing about these everywhere, seeing ads for them everywhere, and perhaps you are intrigued. Some say it’s the fountain of youth and others say the benefits are overstated. Some even say that cold plunges can undermine results from your workout. BTW, if you REALLY want to learn more about this subject beyond my opinion, we are hosting a Wim Hof workshop at the end of July to learn all about breathwork, mindset, and cold immersion from an expert. Email me at alec@ontargetfit.com for tickets. So what is going on with cold plunges? Let me share some of the purported benefits and what I ....

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