Get Fit Personal Training

Pain in your knees? It could be intensified by your weight! Studies have shown that the force on your knees when walking, is anywhere from 1.5x to 4x your body weight. If we take the low end (1.5x your weight) and multiply it by 5,000 (recommended number of daily steps divided by 2 legs), we’d get 7,500 pounds of accumulated force on the knee joint per pound of body weight. The force on your knee joints is even greater when you are running or walking on an incline/decline. Ca...rrying around excess weight puts you at a higher risk of knee pain and osteoarthritis. If you are overweight, losing weight won’t reverse the damage already done, but it will help to alleviate some of the pain and help reduce the risk of further damage. There are still spots open for new one-on-one clients in a private facility and online coaching is available! Send me a message and get started today! Reference: https://www.health.harvard.edu//why-weight-matters-when-it. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3324308/

When striving to reach our fitness and health goals, nutrition is the most important component. Unless we are a world class athlete who trains for a living, we cannot out work poor nutrition! Focus on total caloric intake and amount of protein for each day and average the calories out for the week. But what about the all-important 30-minute anabolic window after working out? This window may not be as important as we have all been led to believe. Studies have shown that there ...is little difference between consumption immediately following a workout, a couple hours later or a quality pre-workout meal. It is about getting proper nutrition and adequate protein throughout the day. I personally still recommend getting quality pre workout meal or post workout meal. Working out while fasting significantly increases post-training muscle breakdown. Therefore, it is more important that you consume protein and carbs following your workout to aid in recovery. We are accepting new clients for private one-on-one training and online coaching is now officially available! Contact us and let’s get started today! 3 study’s listed below: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214805/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3879660/ https://pubmed.ncbi.nlm.nih.gov/20519362/

Today I would like to show some love and appreciation for the man who you'll always find strutting around the training facility. The legend himself, Ed Ciaschi! Ed has been training with me for a little more then 6 years. When he started, he was using a walker and needed back surgery. He worked his butt off in the gym in preparation for his surgery. After the surgery and recovery time, he dedicated himself to increasing his strength in an effort to help prevent him from havin...g to get another back surgery down the line. He went from a walker, to crutches, to a cane and finally to walking around the training facility like he owns it! He is a true inspiration and I am one of his biggest fans. I know it doesn't need to be said, but keep up the great work and keep "pushing the envelope'! *Thank you Ed for doing a couple 1000 reps on the leg press, on a non leg day, so this very particular trainer could get the right picture! If you're interested in private one-on-one training or online training/nutrition guidance. Send me a message and let's get started!

No matter our goals, cardio is a vital part of any exercise program. Cardio burns calories that help to keep us lean, reduce blood pressure, reduce the risk of diabetes and heart disease and release endorphins that help to improve our mood. Strive to get 2-3 days of cardio and try to hit 10,000 steps per day. Start slow and then work up the intensity and duration of the cardio. Above all else, the most important thing is to start!... Our heart is the most important muscle in our body, DO NOT neglect it! If you're interested in private one-on-one training or online training/nutrition guidance. Send me a message and let's get started!

As much as I've enjoyed having my pancakes every morning, waffles have always been my all time favorite breakfast. I have finally found, and played, with a recipe that will allow me to once again enjoy waffles and not have the guilt. (Recipe below) The calories work, the protein works, it tastes great and you can actually have a waffle that is the size of a waffle! Oh, don't want to forget, it's gluten free too for all you celiac and gluten intolerant people out there. Ingred...ients: 130g egg whites 150g non fat cottage cheese 62g Quest vanilla protein powder 20g coconut flour 5g cinnamon 5g-10g zero calorie sweetener of choice 1/2 tsp baking powder Instructions: 1. Mix ingredients together by your choice of hand mixing or blender. 2. Use cooking spray to help keep waffles from sticking 3. Use 1/4 to 1/2 of batter for each waffle (depending on the waffle size). 4. Cook for around 90 seconds. 5. Enjoy with fruit, walden Farms syrup or your choice of sugar free syrup (low calorie). Nutrition Information: Makes 2-4 waffles depending on the size of the waffle maker and calories based off quest protein powder. Calories - 475 Protein - 82.1g Carbs - 29g Fats - 3.1g Fiber - 10.7g If you're interested in private one-on-one training or online training/nutrition guidance. Send me a message and let's get started

Even on the first day of vaca I stick to my normal food mostly (muffin courtesy of one of my amazing clients). I'm not lying when I say, I love what I eat and want you to as well! It's not a diet, it's a lifestyle change. You love what you eat and we have a plan for your enjoyments (candy bar, donuts etc.) And you crush your goals without the suffering! If you're interested in learning more about one-on-one training or online training, please email me or PM me! I will be on vacation in the Adirondack's for the next week and out of cell range. Stay safe and let's get healthy together!

Are fats an important part of a healthy diet? Yes! Consuming healthy fats helps to raise your HDL, lower your LDL and triglycerides, and helps to protect against heart disease. They are needed for blood clotting, muscle movement and inflammation. Trans Fat = bad fat: ... Trans fats cause an increase in bad cholesterol (LDL), a reduction in good cholesterol (HDL), and have been linked to heart disease, stroke and diabetes. They have no known health benefits and have been banned from the United States. Saturated Fat = so-so fat: Consume less than 10% of your daily caloric intake. Found in: whole milk and whole milk dairy foods, cheese, red meat, and coconut oil. Unsaturated fats Mono and Poly (omega-3 and omega-6) = good fats: Found in: Avocados, olive oil, peanut oil, sunflower oil, canola oil, most nuts, vegetables, fish (fatty fish like Salmon and sardines) and flaxseeds. So cut back on the red meats and butter! Replace them with healthy oils, nuts and fish. If you are interested in 1-on-1 personal training in a private facility. Email me at: [email protected] Online training/nutrition guidance coming very soon. Doing a little fine tuning, planning to launch Monday August 10th!

Almost every Saturday I let myself have what I call a treat meal. I enjoy going to Subway and I plan for it. I believe, to keep a sustainable nutrition plan, you need to be able to have such treats. Here is what I do to plan for this: 1. For Sunday through Friday, I lower my calories by 50-100 per day (barely noticeable to me). For clients and myself, I have an average calorie range per day that I want them to hit, based on each individual's needs. ... 2. On the day of the treat meal, I take my snack calories for that day and add it to my lunch or dinner, depending on which I use for the treat meal. Instead of eating 5 times that day, I eat 4. 3. On the day of my treat meal, I increase my activity level. It is usually the day I cut the grass and go for a walk on the canal. This increases the amount of calories burned that day. You need to make this a lifestyle change. Not allowing yourself the things you enjoy every once in a while is a potential recipe for failure. I, personally, love what I eat and don't crave anything. I have and eat recipes that fill those cravings already, and have almost effortlessly gotten to and maintained the lowest body fat % I've ever been. However, I do feel it is important to treat yourself every now and then, and plan for it. If you are interested in 1-on-1 personal training in a private facility. Email me at: [email protected] Online training/nutrition guidance coming very soon. Doing a little fine tuning, planning to launch Monday August 10th!

Make it a lifestyle, not a fad! Be patient! Weight loss should be around 1% of your bodyweight and gaining muscle happens at 1-2 lbs per month for males and .5-1 lb per month for females. Make low calorie dense foods and recipes that taste good to you. When you enjoy what you eat, it isn't a struggle and feels effortless at times!... Do cardio that you enjoy. Don't worry, when you consume enough protein, cardio won't prevent you from gaining muscle. It will help you stay lean though! If you are interested in 1-on-1 personal training in a private facility and nutrition guidance. Email me at: [email protected] Online training/nutrition guidance coming soon. More information in the coming weeks!

Weight loss tip: It can feel like a daunting task when you make the decision to lose weight. There are so many diets, myths, and rules that have many quiting before they even start. You don't need to starve, eat a boring diet, or even count every single macro the enters your mouth to have success. Let's get started with the most basic: No matter how you eat (keto, vegetarian, vegan, etc.) or what you eat, to lose weight you must be in a calorie deficit. A calorie deficit is c...reated by the food we consume, our N.E.A.T (energy expended for everything other then sleep and exercise) and energy expended through working out. Whether or not you like what you eat and feel satisfied all comes down to what you eat. We will dive more into this in later posts. If you are interested in 1-on-1 personal training in a private facility. Email me at: [email protected] Online training/nutrition counseling coming soon. More information the coming weeks!

Happy 4th of July! Enjoy and be safe!

Happy Father's day to all the amazing fathers out there!

Happy Mothers day to all the wonder mothers out there! Have an amazing day!

Happy Easter everyone!