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My Uncensored Opinion on Daily Weigh-Ins and Calorie Counting

I’ve noticed that everything in fitness is cyclical. One year, a habit or tactic is the hot “new” thing and the next year, the pendulum has swung and now you should never do that thing. Calorie Counting: What I like about calorie counting is that it can be an effective way to know how much energy you are consuming. If you’re trying to lose weight, presumably it is because you gained weight by consuming too many calories. Because we have so many unhealthy food products and practices in this country, it is helpful to have some sort of reality check, and counting your calories can be a way to accomplish that. Here are 4 reasons why I have fallen ....
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Stop Being Normal, Start Being Human

I know I am playing with fire a little with this title as the term “normal” has evolved over the years. Let’s talk about what is all too common and is not working well for our health and fitness in America. Despite whatever doom and gloom headlines of the moment, as Americans we have more resources at our fingertips to educate ourselves, find healthy solutions, and be healthier than ever before . Even the simple phones we use today have more computing power than what was used to land on the moon. Despite all this, it isn’t normal in America to be healthy, fit, and vibrant. We are under slept, over stressed, out of shape, and not very happy . Obesity is ....
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Fitness is the Gateway Drug

If your time in the gym doesn’t do something to enhance your time outside of the gym, something has gone wrong. When you get your start in fitness, I can almost guarantee it won’t end there. Fitness leads to better nutrition. I wrote about this a few weeks ago regarding the hierarchy of results. As a review, I say start with showing up, then show up and work hard (at your level), then show up, work hard, and eat well. Despite the fact that 70% of results come from nutrition, I teach to start with fitness. The discipline you build in regularly showing up to your workouts will make the discipline required for better nutrition much easier. Fitness leads to ....
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It’s The Booze

Sorry friends. I am going to be a buzzkill. We all have to actively decide what our relationship to alcohol will be. That is going to look a little different for everyone. I will also say that most of us require a pretty high level of disfunction and poor health before we use the term “alcoholic”. You don’t need to be an “alcoholic”, whatever that means to you, to seriously compromise your health and fitness. Just because a judge hasn’t ordered you to stop doesn’t mean how you drink is ideal for you. If you feel like you are doing everything right and you just aren’t losing any weight, 9 times out of 10, it’s the booze. “But I ....
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The 10, 3, 2, 1, 0 Rule of Better Sleep

Whether you are looking to get more energy, stay healthy, lose weight, or just maintain your sanity, sleep is vital. If you aren’t getting 7-8 hours of restful sleep per night consistently, you absolutely have to address this. Short term, you’ll feel much better, have more patience, and more energy. Medium term, it is far easier to eat well, recover from workouts, and lose weight when your sleep is not compromised. Long term, you are reducing your chances for cancer and cognitive diseases like dementia and Alzheimer’s disease. For my super humans that think you only need 5-6 hours of sleep, the results are in and you need more. It will catch up with you. What do we ....
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Can a Wearable Help You Get Fit?

Can a Wearable Help You Get Fit? Today, I want to talk about the technological revolution that is “wearables”. What are wearable devices? It’s any apple watch, smart watch, gps watch, fitbit, or whoop strap type device that tracks things like steps, heart rate, heart rate variability, sleep, or overall activity. Whether you want to get stronger, lose weight, or have more energy, these devices can be part of the overall picture, along with working with an expert personal trainer ; ) This article isn’t a full throated endorsement of the technology and you won’t see any links to buy a particular model. You will see my notes from the last 3 months ....
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Fundamentals of Fat Loss Part V: Common Mistakes and Easy Fixes

Fundamentals of Fat Loss Part V - Common Mistakes and Easy Fixes You have made it to the final chapter of the Fundamentals of Fat Loss! Parts I-IV I covered the basics, general nutrition for fat loss, what is/isn’t strength training, and getting plenty of protein. Today in Part V I will go over some common mistakes and the easy fixes. 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 Lack of consistency: This is the single most important advice I give as a personal trainer. The perfect workout and the perfect meal plan will ....
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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. A ....
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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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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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