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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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The Hierarchy of Results

Did you know there is a hierarchy of getting amazing results? It’s so easy to step over dollars to pick up pennies. Where should you focus your effort? I do believe there is a hierarchy to getting great results and if you start with level one, layer on level two, and then level 3, you will get fantastic results! The below applies if your goals are weight loss, strength gain, endurance training, overall fitness, longevity, or really anything. Some details will change based on your individual situation, which is why we only do personal training. The fundamentals will be universal. Here is the hierarchy as I see it: Show up consistently to your workouts. You ....
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The Fittest Dad I Can Be in 2023

For those that didn’t know, Abby and I are expecting our first child on June 4th. I am beyond excited and it has given me possibly my biggest training goal yet! My goal for 2023 is to be the fittest dad I can be. While I am the owner of On Target Fitness, I am also a client. This article is written in split personality with some thoughts from my trainer brain and some thoughts from my regular-guy-that-wants-to-be-in-great-shape brain. What does success look like for me in this endeavor? I’d like to drop a little body fat percentage, keep progressing my strength, and continue to build my aerobic capacity with lots of rucks and hikes. While I DETEST dad ....
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Santa's Fitness Journey

How 2022 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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Power Up Your Immune System!

Cold and flu season can be a difficult time of the year, particularly if your immune system is weakened by illness or other factors. This year it feels like there are a million different bugs floating around. Boosting your immune system during this time can help you to fight off infection, stay healthy, and stay on track with your goals. Here are some tips for how to power up your immune system during cold and flu season: 1. Eat a nutrient-dense diet: Eating a healthy, balanced diet is essential for overall health and immunity. Focus on getting plenty of fruits, vegetables, and lean proteins. These foods are rich in essential vitamins and minerals that can help ....
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Your Life Changing 2023 is Ready!

Your life changing 2023 is ready. It actually starts now, with you reading this : ) After you thoroughly enjoy this article, you feel inspired, so you reach out. You’re smart so you contact me this month, before our prices go up. Our first stop is a quick phone call. I’ll ask you about your goals, what you’ve struggled with in the past, and I’ll see if I can help. I don’t move forward with prospective clients until I know I can change their life. (Fill out the form at the top or bottom of this screen and I will be in touch to schedule a quick call.) Then, we’ll meet in person. No, I won’t be throwing you into ....
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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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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!

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!

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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