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  • Cheaper, Tastier, Healthier, Easier: The Meal Prep Hack

    What if there was a way to save time, eat higher quality delicious healthy food, AND save money? What?! Meal Prep! If you do this right, it doesn’t take a lot of your time and then it absolutely SMASHES the MYTH that eating healthy is less convenient, more expensive, and doesn’t taste as good. You probably don’t have a discipline issue with resisting junk food. You probably do have a discipline issue with setting yourself up for success and not treating meals like these unexpected surprises. The more you eat out, the more weight you’ll gain (and money you’ll waste). I don’t care how many little tips and tricks you try to ....

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  • HIIT and Cortisol: Are your Workouts Backfiring?

    Oh boy have I stepped in it with this topic. First, I will be killing a couple sacred cows of the last ten years of fitness. I will also be *very carefully* talking about some hormone stuff. When helping people get strong, lose weight, and have more energy, hormones definitely play a role. They are worth discussing. That said, I am a personal trainer, so I plan on keeping it as close to my scope of practice as I can. 10-15 years ago, High Intensity Interval Training hit the scene with a big splash . Besides the physiological benefits, the intervals are honestly a lot more fun than going steady state on a cardio machine or long run. The boot camp circuit style HIIT workouts ....

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  • Guilt Free Holidays

    Holidays are meant to be enjoyed. I am a personal trainer and I am the first to tell you, Thanksgiving and Christmas meals are not causing anyone’s weight or health problems. What we do on Thanksgiving or Christmas is not the issue. What we do on all of the other days of the year IS the issue. If you have “constant candy and alcohol season” from mid October through the new year, that will have a way worse effect on your health overall than just Thanksgiving and Christmas meals . For some reason in this country, we like to gravitate between totally dysregulated hedonism or oppressive and over the top guilt, bordering on disordered eating . Any time I ....

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  • The Fit Parent Chronicles: Back to Work

    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. I have been personal training for 10+ years and most of my clients during that time have been full time working parents. I’ve seen both the benefits of nailing your fitness and nutrition as well as the heavy costs of neglecting it. While parenthood creates some legitimate challenges, it’s not a get out of jail free card. Now that my wife and I have our own little one, it’s time to practice what I preach! I previously wrote about the newborn phase of the fit parent chronicles which ....

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  • What is Muscle Centric Medicine?

    I recently listened to a Ted Talk and a few subsequent interviews with Dr. Gabrielle Lyon. (You can check out the Ted Talk HERE ). She is a fellowship trained private doctor, spent many years researching protein, and recently wrote the book “Forever Strong: A New Science-Based Strategy for Aging Well”. The core concepts that she is teaching are worth sharing. I should mention, I don’t have any affiliation with her practice or her book. I’m just a guy that has been helping my personal training clients get strong and healthy for 10+ years. I have seen a lot of what works and what doesn’t long term and the thrust of what Dr. Lyon is saying makes a ....

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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: The Standard American Diet includes tons of processed junk food with way too many calories but ironically, few important nutrients. Part of why some people feel hungry no matter how much they eat is that their body is ....

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  • How to STOP The Weight Gain Cycle

    One of my personal training clients told me during our last check in that he’s already a little concerned about the holidays derailing his weight loss goals. He was coming at it from more of a place of proactivity than from a place of stress or anxiety. I don’t feel like anyone should have anxiety about weight gain during the holidays. That said, it is when it tends to happen. There is nothing wrong with recognizing that and making an intelligent plan. According to the CDC, the average American gained 15lbs over the last 20 years. This study ended in 2014 and I think we know that the trendline didn’t get better during the pandemic. It turns out, there ....

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  • Pumpkin Spice PROTEIN!

    Confession: I love pumpkin spice ANYTHING! It’s delicious and I don’t care who knows. Last Fall, I needed a different strategy. After a summer of indulgence, including a trip to Italy, I needed to focus on losing a few pounds. I had a high altitude trip to prepare for. To set myself up for success I dropped the Italy weight and a little more on top of that. I had to find healthier ways to get my pumpkin spice fix! To accelerate my results in a healthy way, I started the regime of our Fall PROGRAM a couple weeks early: no booze, no added sugar, 3 days per week strength training, and a 60 minute ruck the other days of the week . These changes are already worked ....

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  • Getting and Staying Fit After 50

    Whether you are approaching the big FIVE ZERO or you are already well into your fifties, getting and staying fit after 50 takes a different approach . As we age, needs change, goals change, and your body changes. Most people over the age of 40 have at least one injury in their history, have begun to lose muscle mass that is critical for longevity, and don’t recover the way they used to. Despite all these changes, most fitness and nutrition programs are written by 19 year olds, for 19 year olds. It's no shock that poor results and further injury are so common. Since we aren’t little kids anymore, how about a different approach? While the need to move your ....

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  • The Best and Worst Parts of Being a Personal Trainer

    Being a Personal Trainer is great. It’s a fun career; and really rewarding. It might be the best job in the world, although sometimes it can briefly feel like the worst. We have the opportunity to help people with their fitness goals, whatever they may be. Sometimes it creates fundamental change and you are able to make an impression on your clients forever. The client is healthier, adds years to their life, and within those years is a more effective, capable, and confident person. It can be an amazing way to invest time and energy. Having that impact is amazing and addictive. We win big when we feel like we’ve had it. We feel like we’ve lost big ....

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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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