During this time of the year there are countless ways to get sidetracked from exercise and nutrition routines. With all the parties, the hustle and the bustle associated with the holidays, it can become very easy to miss workouts and not pay attention to what – or how much – you are eating.Because of this, gaining extra weight (some as much as 10-15 lbs of unwanted pounds) is not uncommon and can pose a bigger problem if you already have extra weight that you need to loose!


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During the summer months our goal at Motivate Fitness is to make our fitness training systems even better. A big part of that is our ability to provide our members with the latest scientifically proven programming, instruction and guidance. Whether it’s personal training or group fitness, we always have a system and reason for the exercises we prescribe. This is important because by creating and implementing a system, we can ensure our members will get the results they desire. But even more important, it provides us the proper feedback if we are not achieving the desired outcomes we are looking for.

In a competitive industry there are so many types of fitness programs you can choose from. However, where they seem to fall short is t...

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Here's a sure fire way to help you burn more fat next time you workout. It's called Metabolic Resistance Training (MRT) and it's highly effective in burning more fat!

Here's why, researchers have found that the body requires more energy (calories) to recover from a bout of MRT and FAT is its preferred choice! This recovery process is called Excess Post-exercise Oxygen Consumption. In their study, researchers used a MRT protocol of 12 sets in 31 minutes. What they found was that EPOC was elevated significantly for 38 hours post-workout!

What this means to you is that while you'll burn 500 - 800 calories during this 30-minute program, you will also continue to burn calories for another day and a half. Now that's some serious fat burning!


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Our training philosophy at Motivate Fitness has always been two days per week of strength training and two days per week of High-Intensity Interval Training (HIIT). By following this program our members have noticed dramatic results; not only with weight loss but more importantly how good they feel. Well now we have research that gives validity to our training methodologies.

High-intensity interval training (HIIT) combines short bursts of intense aerobic activity with longer stretch of moderate exercise. Now, in a recently published study from the Mayo Clinic, comes proof that HIIT is the best exercise for age-related changes. Believe it or not, it actually slows down the aging process at a cellular level. The even better news is, although this works for people of all ages, it seems to offer more benefits to older people. (Read the full story here.)

What was also interesting was that researchers found that strength training was most effective for building muscle mass and for improving strength - important because both qualities decline with age - but HIIT earned the best results at the cellular level.

Here's what one of the Mayo Clinic doctors said: "Based on everything we know, there's no substitute for these HIIT exercise programs when it comes to delaying the aging process," said Dr. Sreekumaran Nair. "These things we are seeing cannot be done by any medicine."

Wow! And that's coming from a doctor!!

To find out more about our HIIT-focused training programs please call us at 215-643-8877 or email us to set up your FREE Transformation Session.

If you are looking for something tastier and easy to prepare then click here for Genevieve’s recipe for Spring Frittata Muffins. Swap those high sugar muffins for a high-protein, quality fat, and low carb version that is easy & portable. Swap those high sugar muffins for a high-protein, quality fat, and low carb version that is easy & portable.


BONUS: Make 1 batch, and it lasts all week!

Makes 9 large or 12 medium muffins,

  • 1 1/2 cups organic liquid egg whites

  • 2-3 whole eggs (or additional 3/4 cup whites)

  • 1 cup chopped asparagus

  • 1 cup chopped cremini or button mushrooms

  • 3-4 canned artichoke hearts, squeezed of excess moisture and chopped (optional)

  • 1/4 cup diced onions

  • 1/4 cup unsweetened almond milk OR 1/4 cup plain greek yogurt or organic milk

  • Organic olive oil cooking spray

OPTIONAL PROTEIN BOOST: 1 link Organic Chicken or Turkey sausage (casing removed,) or 1/4 cup feta cheese crumbles

In a non-stick skillet, add onions and 1/2 cup water. Cook over medium until liquid has evaporated, if using sausage, add to pan, and break up with spatula. Cook for 2-3 minutes, add mushrooms and sprinkle with sea salt. Cook until mushrooms have released their liquid and pan is dry. Add asparagus and artichoke hearts, spray with a bit more olive oil spray, and cook until golden. Let cool.

Preheat oven to 350 degrees. In a bowl, whisk together eggs and dairy or almond milk, pinch of sea salt and black pepper. Spray 12-part muffin tin with olive oil spray. Portion equal amounts of cooked vegetables into the base of each muffin. Pour egg mixture over top of each, and sprinkle with a few feta crumbles (if using.) Bake for 15-20 minutes until puffy and lightly golden.

Genevieve Greco is our Nutrition Specialist and owner of Green Spoon Nutrition. For more information about her services you can check out her web site at

Whenever someone finds out what I do for a living, it's usually followed up with a question that goes something like...."What is the best way to lose weight, get tone, feel better, become healthier, etc............ For years I've always struggled with the best way to answer this because it's such a complex answer. Well, at least I thought it was.

Everyday there is new research telling us this and that, which gets awfully confusing. But what I started to realize is maybe it's complicated because we are trying to change too much too fast.

Something we've been having success with at Motivate Fitness is having our members pick one daily thing that they can change and start with that. Master it, make it habit then move on to the next. Sma...

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With Memorial Day behind us and the summer about to get under way, now is the perfect time to get your body conditioned to play the best golf you’ve ever played! Below are some tips you can begin to work on right now – they are also helpful for those looking to shed a few extra winter pounds too. When designing a golf fitness program, or any fitness program for that matter, there are some specific functions of the body that you should focus on. The following are a few important functions golfers or anyone who wants to improve their daily living activities should become proficient in. They are Mobility, Flexibility, Stability, Balance, and Strength. (You can log on to for more golf specific exercises)



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Trim down your refrigerator & cabinets, rid your pantry of items with ingredients you can’t pronounce, & toss items with expiration dates of more than six months. Willpower & temptation are a tough match; even for the most stubborn individual, cravings typically win-out. Remove temptation & remove the trap of caving in.

  • CAN’T PRONOUNCE? Long names equate to chemical preservatives and artificial flavors, sugars, & fats. Stick to ingredient lists with items you understand!

  • SUGAR, SUGAR: Simple sugars are quickly converted into fat if not utilized, so obtain your sweets from their whole-food forms and toss products with ingredients ending in “ose.”

  • DUMP IT! Empty calories obtained from sweetened beverages are nutritionally-devoid. Instead of offering nutrients like protein or healthy fats, it’s all sugar. Dump them & stick to pure water (1/2 body weight in ounces/day.)

  • POUR A GLASS: Limit alcohol consumption, as it should be viewed as a treat/splurge instead of daily habit. At the end of the day, excess alcohol is converted to fat in the liver. A fatty liver= metabolic syndrome!

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STEP One: You MUST be ready to make a lifestyle change.

There are no quick fixes or 90 day programs that are long term solutions. Last year, I shared an idea that Coach Mike Boyle used that compared the similarities between farming and exercise. I think it’s appropriate here. As there are no immediate results in farming, there are no immediate visual results from exercising, although I guarantee you will start to feel better immediately! Think of it this way; the ground must be worked and the seeds planted. Then fertilizer (nutrition) and water must be applied regularly. Like fertilizer in farming, too little or too much food can be a detriment to the exerciser. (See step Two) Only the correct amounts will reward you with proper gr...

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