Fitness Tips


   “We don’t rise to the level of our expectations, we fall to the level of our training.” -Archilochus How is it going so far this year?  Are you on track with your goals?  As we enter the third week of January, when many people have already given up on their resolutions, are you finding yourself in an exercise rut as you work toward your new lifestyle change? Well, then… stop exercising! Exercise is a temporary solution to a permanent issue. Instead of exercising, you need to start training. Training is ongoing. When you train, you are trying to get in better physical shape, to stay in better physical shape or to accomplish a specific goal. Let's say you have [...]

By | 2017-05-13T18:40:01+00:00 January 20th, 2017|Fitness Tips, Motivation|0 Comments


We have become a nation of instant gratification. Thanks to technology, we expect things to be, literally, at our fingertips at any given moment. Because of this, when we don't receive the favorable results we're after, we tend to think the effort isn’t worth it and we move on. But some things take time; in fact, they take an entire lifetime. Some people have completely “let themselves go” for years, and then might expect to be able to transform themselves in their first 30 days back in the gym.  This rarely, if ever, happens.  So, in order to be successful, what we are really looking to transform are your HABITS.  They say that the best way to create change in [...]

By | 2017-05-13T18:40:01+00:00 January 13th, 2017|Fitness Tips, Motivation|0 Comments


The New Year is here… and just like that, you have a chance to clean the slate and move forward into a whole New Year.  Regardless of how 2016 went for you, now is your chance to either ride your successes or create new ones.  Resolutions are not always successful -- and you’ll read why below – so I want to share some tips with you to help you meet your 2017 goals. New Year's Resolutions have been a common tradition since the Babylonian era. It's a time to reflect on the past year and look forward to self-improvement in the new. Unfortunately, most of us are guilty of giving up on resolutions almost as quickly as we make them. [...]

By | 2017-05-13T18:40:01+00:00 January 6th, 2017|Fitness Tips, Motivation|0 Comments


“The long walk to NOWHERE… “.  That's what I call that long, slow cardio session on the treadmill which is meant for weight loss (or most specifically, fat loss).  The question is:  Is it effective? What if I told you that multiple studies have shown that participants who used ONLY cardio to lose weight OR used cardio along with diet had very little success versus those who focused on STRENGTH TRAINING along with DIET?   The main reason that a cardio-only or cardio-and-diet approach fails is simple:  the body adapts.  It LEARNS, and it learns FAST, becoming efficient, which is NOT a trick you want to teach it if what you want is to drop body fat. But I want to [...]

By | 2017-05-13T18:40:01+00:00 November 24th, 2016|Fitness Tips, Weight Loss|0 Comments


Can we have a real talk about results-based training?  And what I mean is, I really want you to hear what I’m saying about this.  Better yet, listen, please:  because I just can’t stand the fact that people still think CARDIO is the way to lose weight.  It’s NOT… at least it’s not the best way to lose FAT weight (which, I’m guessing, is what you’d really like to do). I’m sure there are a few studies out that advocate cardio as a way to lose weight, but for now, let’s not talk about weight loss.  Let’s discuss FAT LOSS.      PEOPLE WANT TO LOSE FAT, NOT WEIGHT Everyone I have ever talked with in the last 25 years [...]

By | 2017-05-13T18:40:01+00:00 November 11th, 2016|Fitness Tips, Weight Loss|0 Comments


I really like this idea of HIGH PERFORMANCE LIVING, the idea that we can make small, consistent changes to our mind, body and lifestyles so that we can live a fuller, more focused and productive life. In my last blog, I spoke about ways to AVOID GETTING INJURED when you exercise… and I’d like to expand on that idea a bit more.  I might GEEK OUT a little bit here, but I feel this is an important concept to understand when it comes to how we approach our workout.  This goes a little deeper than just discussing chest press and bicep curls, and I am hoping you will enjoy a deeper understanding of ways to approach your workout  that keep you [...]

By | 2017-05-13T18:40:02+00:00 October 29th, 2016|Fitness Tips|0 Comments


I can’t tell you how often people approach me at the gym to tell me that they’ve been injured working out and ask me “What should I do now?”  Somehow they injured themselves during an activity and of course, the thought is, if I was injured doing something, that's what must have caused the injury. However, I beg to differ. I usually follow their question with other questions:  Did you foam roll first?  Did you stretch?  Did you do any mobility work PRIOR to the activity? And 9 times out of 10, the answer is… NO. You see most of the time it isn’t the activity that caused the injury: it’s not being PREPARED for the activity that usually causes [...]

By | 2017-05-13T18:40:02+00:00 October 21st, 2016|Fitness Tips|2 Comments


After many years of discussing the importance of working out (moving more) and eating well (eating clean, with less processed ingredients and eating less overall), I have begun to realize that perhaps it’s time to dig a little deeper into other areas of our lives that can improve our overall health and well-being. Do you ever feel a little run down and tired during the day?  Maybe there is a certain time of the day where you just feel wiped out and that's when you reach for a coffee… or perhaps some Red Bull… or a wee-bit of chocolate:  just a little something to give you a boost.   Something to perk you up and get you back on your feet.  [...]

By | 2017-05-13T18:40:02+00:00 September 30th, 2016|Fitness Tips|0 Comments


Michelle recently sent out this blog and I thought you just might want to hear from someone else for a change… so I wanted to share it with you, enjoy! - Phil I wake up every morning incredibly thankful to love what I do for a living. My true passion is to help YOU live a healthier life and reach your fitness goals, whatever they may be. I have been blessed to help thousands of people see success in reaching those goals and it never ceases to amaze me, and touch my heart when I hear your personal stories. In a recent blog, "8 Ways to Beat the Blame Game" I talked about the stories we create for ourselves that often times [...]


If you think you can do a thing or think you can't do a thing, you're right. -Henry Ford On August 14th, I sat in a small room with a few other fitness professionals, interviewing 126 people who came to “audition” for 25 spots in our upcoming 10-week body transformation program.  I spent 11 hours listening to these folks, one by one, come in and tell their story about why we should pick them for this program. It sounds tiring, but I was not tired at all, not for a minute.  I was getting to hear their stories -- the inside, true and unedited versions of WHY people get out of shape, don’t find time to work out or have not found success yet [...]

By | 2017-05-13T18:40:02+00:00 September 9th, 2016|Fitness Tips, Motivation|1 Comment
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