Food Portion Control

Portion Sizes The standard serving sizes are often much less than what people actually eat. Many individuals often believe they’re eating fewer calories than they take in, which can lead to unwanted weight gain. So control your portions, calories, waistline, and ultimately your health. I’m here to help you reach your health and fitness goals, […]

Weight Loss Tips

Tip Burn more calories during the day by taking the stairs, standing instead of sitting and making other small changes to your movement habits. Because every little bit goes towards your weight loss goals 👍🏿. If you’re needing help contact me!!! Make it a great day!!! Make it a great day!!!!Philip “FitGuy46”

Stick With Your Weight-Loss Goals When You’re Stuck at Home

Whether you’re nursing a nagging cold, snowed in during a Nor’easter or practicing social distancing, odds are being stuck at home is disrupting your daily diet and gym routines. But just because you’re temporarily cooped up doesn’t mean all your efforts to drop unwanted pounds are doomed to fail. Contact me if you’re ready to […]

Do What Works For You

Do what works for YOU Weight loss can be achieved in many different ways as long as you consistently burn more calories than you consume. However, to achieve and sustain results, follow the example of successful losers who selected behaviors they could maintain for life. Keep in mind that you can start by making small […]

Why do most people gain the weight back?

In a nutshell, people return to their original weight (and more) when they stop doing what made them successful in the first place. Participants of the NWCR who regained more than five pounds reported exercising less, eating more fatty foods and allowing themselves to overeat more frequently. It makes perfect sense why the majority of […]

Why Food Logging is Critical for Weight Control

Food Logging – A Powerful Weight Loss Tool You may surprised by the fact that losing weight is not the main challenge for most people. Keeping it off is much more of a struggle. In fact, only a small percentage of those who lose at least 10 percent of their initial body weight manage to […]

How to Get Started Working Out at Home

By Lauren Bedosky Updated September 12, 2019 Always make sure you start every at-home workout with a good warm-up session to avoid injury. There’s a lot to love about at-home workouts: They’re affordable, convenient and accessible to all fitness levels — beginners included. However, it can be a bit tougher to avoid distractions (phone, email, […]

Trying to Lose Weight? Eat More of These 3 Things

By Kelly Plowe, MS, RDN Updated February 8, 2020 The focus of weight loss typically is to eat less, but what if you focused on eating more? A major concern with the way we eat today is that we’re filling up on a lot of foods that don’t serve us well (i.e. fast-food, ultra-processed foods, […]

4 Types of Workouts That Help Women Burn More Fat at the Gym

By Kaitlin Condon Updated December 30, 2019 Your time is valuable — especially at the gym. So if your goal is to burn body fat, you’ll need to be strategic about the kinds of workouts you do. The goods news, though, is that you don’t need a ton of time for these workouts. Even 30 […]

Exercising Video

Hello everyone. I’m a certified personal trainer. In the video above I’m demonstrating the seated leg press exercise at planet fitness. I’m an up and coming personal trainer just trying to get my name out there. My main goal is to help as many people as I can reach their health and fitness goals. I […]

Certified Personal Trainer

By Philip “FitGuy46” I’m dedicated to getting results. I specialize in fitness assessments, program design, weight loss, muscle tone, and supplements. So if you are in need of a personal trainer that can get you results and help you reach your health and fitness goals contact me. Make it a great day!!! Philip “FitGuy46”

Want to Lose Weight? Here’s How Much Water You Should Be Drinking

By Bojana Galic Updated June 28, 2019 While water won’t burn any extra calories, drinking lots of good old H2O may be beneficial on your weight-loss journey because it can help you better identify when you’re full and provide the hydration you need to power through fat-burning exercise. Maybe you’ve heard that 3 liters a […]

6 of the Best Ab Exercises You’re Not Doing (But Totally Should Be)

By Henry Halse Updated March 3, 2020 Regardless of what type of training you do, repeating the same workouts over and overcan become boring very quickly. Not to mention, your progress will stall. But by varying your workouts, you’re more likely to stick with your regimen over time, according to the American Council on Exercise […]

The Optimal Squat Depth for Glute Gains, Explained

By Bojana Galic Updated March 4, 2020 Squats are a must-have staple in any leg-day routine. But since they mostly rely on your quads, you may need to tweak how you do them in order to target your glutes more. So how low can (or should) you go? For maximum booty gains, your squat depth […]

Want to Lose Fat Without Losing Muscle? Here’s How to Get Lean

By Nick Tumminello Updated March 4, 2020 Looking to get lean and show off your hard work? To make those muscles pop, you need a lower body fat percentage while preserving that hard-earned muscle mass. But here’s the hard part: Muscle is high-maintenance and requires a specific type of diet, training and recovery plan to […]

Build Your Best Butt With This 20-Minute Dumbbell Workout

By Jaime Osnato September 29, 2019 Odds are you use dumbbells for your upper-body workouts, but they’re also super handy for lower-body moves, too. Sure, doing squats and lunges with your body weight is an easy and effective way to target your glutes, but adding dumbbells into the mix challenges your body in new ways […]

9 Weight-Lifting Myths It’s Time to Stop Believing

By Jaime Osnato Updated January 24, 2020 Do you avoid the weight rack for fear of getting too bulky? Skip strength training because you think cardio is the best way to drop pounds? If you answered yes to either question, you’re probably acting on faulty assumptions. Whether your aim is look better in the buff, […]

Want to Lose 15 Pounds? Here’s Your Kickstart Plan

By Jennifer Kelly Geddes Updated February 5, 2020 Fact Checked Losing 15 pounds is a worthy goal if you’re overweight, but doing it too quickly can backfire. Instead of trying to hit that number in, say, six weeks, health experts agree that a slow (but sure!) 1- or 2-pound weekly goal is your best bet. […]

Trying to Lose Belly Fat? Don’t Make These Common Mistakes

By Lauren Del Turco November 12, 2019 Belly fat gets an extra bad rap — and for good reason. In particular, the fat that accumulates around the organs of your midsection (technically called visceral fat) is linked with increased risk of both cardiovascular disease and type 2 diabetes, according to Harvard Health Publishing. But that […]

4 Types of Diets to Avoid if Long-Term Weight Loss Is Your Goal

By Jaime Osnato October 9, 2019 When you’re looking to shed a few pounds, you might be focused on quick results. And though many diets might help you drop a pants size super fast, you should be asking whether the same eating plan can help you keep off the weight in the long run. The […]

Why You Really Shouldn’t Be Working the Same Muscles Every Day

By Jessica McCahon Updated January 15, 2020Reviewed by Aubrey Bailey, PT, DPT, CHT Go big or go home, right? If you’re looking to build muscle fast, you could be forgiven for thinking the harder and more often you train, the quicker you’ll see results. However, the opposite is usually true. Your muscles need rest to grow, […]

How Often Should You Take a Break From Lifting Weights?

By Mike Samuels Lifting weights has many benefits when it comes to building muscle mass, strength and burning calories in a fat loss program. It also puts stress on your body, meaning you need to take breaks. Not only do you need short breaks between individual workouts, longer breaks at more infrequent intervals can also […]

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10 Trader Joe’s Items Nutritionists Swear By By Kelly Plowe, MS, RDNUpdated October 29, 2019Reviewed by Bonnie Taub-Dix, MA, RD, CDN Credit: LIVESTRONG.COM Anyone who has shopped at Trader Joe’s knows that it’s a game-changer. Their aisles are bursting with snacks, convenient salad packages and other delectable items that are easy on your wallet. They also have deliciously […]

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The One Food Scientifically Proven to Boost Metabolism By Leah GrothUpdated May 16, 2018 There’s no shortage of things we’re willing to do to keep our metabolism revving, from increased exercise to ditching refined grains. But did you know you could actually boost your metabolism and burn more calories just by eating one amazingly healthy food? Yup! […]

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Best Fiber Supplements for Weight Loss By Amy Furay Fiber in the diet is essential for preventing constipation and helping a person to feel full. Fiber may also aid in weight loss. A recent article in the “European Journal of Clinical Nutrition” studied the effects of a high fiber diet on weight loss and cholesterol in […]

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A 10-Minute Circuit Workout for Flat Abs By Holly Perkins Updated January 9, 2020 Sculpting sleek abs isn’t just about the front-and-center six-pack muscles — it’s about your entire core from chest and upper back to glutes and hip flexors. This workout hits all those muscles and everything in between. In just 10 minutes, you’ll be on your way to flatter abs.Credit: […]

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Struggling With Push-Ups? 6 Exercises to Help You Master Them By Emily AbbateUpdated January 8, 2020 Getting strong is about a lot more than how much weight you can move at the squat rack. In fact, building stellar strength can be done without any of those weights. Body-weight exercises — like push-ups, squats and sit-ups — can lead to […]

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The Best Ways to Get Rid of Lower Back Fat for Good By Bojana GalicUpdated January 7, 2020 Fact Checked Losing fat from certain areas of the body, like the lower back and waist, can seem trickier than others and — unfortunately — spot reduction (aka targeted weight loss) is a myth. Strength training can help promote fat loss, […]

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Transform Belly Fat into a Toned Core Take it from me. You’re definitely not the only person out there who’s concerned about losing belly fat. And while belly fat can seem extra stubborn, just like all fat in the body, it will come off with some tweaks to your nutrition and exercise. While you can’t […]

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Can’t Do Squats? Here’s What Your Body Is Trying to Tell You By Jaime OsnatoUpdated January 5, 2020 On a list of the most functional exercises (i.e., those that help you develop strength for everyday tasks) squats would be number one. Not only do they prepare you for daily life (think: bending down to pick something up), they […]

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A Complete Guide to Complex Carbohydrates By Ginger HultinUpdated December 18, 2018Reviewed by Sylvie Tremblay, MSc Carbohydrates or ‘carbs’ are an energy source in food that comes from starch, sugar and cellulose. Carbohydrates provide vitamins, minerals, antioxidants and fiber in the diet. The current recommendations suggest 45 to 65 percent of daily calories come from these types of […]

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4 Carb Mistakes You’re Probably Making — and How to Fix Them By Lauren O’Connor, MS, RDN, RYTUpdated January 1, 2020 Fact Checked You either embrace them as part of every meal or wish or you could cut them out entirely. But while you should be mindful of how many grams of carbs you’re packing on your […]

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Your Guide to Body Fat: What It Is, What’s Healthy and How to Lose It By Kaitlin AhernNovember 25, 2019Reviewed by Emily Weber, MDView Related Topics A healthy body fat percentage looks different for everyone.Credit: Tinpixels/E+/GettyImages Body fat is one of those surprisingly complex topics. The idea of it is simple enough — it’s the fat stored […]

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4 Ab Exercises That Won’t Hurt Your Back By Kelsey CasselburyUpdated November 13, 2019Reviewed by Lisa Maloney, CPT Sometimes, ab exercises can feel like a no-win proposition — you have back pain because you don’t have core strength, but training those muscles makes your back hurt. To solve this problem, look for moves that train […]