Although it’s been tough to tell, the official first day of Spring was March 20th. With that, hopefully the weather continues to shift towards warmer weather and sunshine. This time of year is usually related to and whether that means de-junking your garage, putting your winter clothes into storage, or detoxifying your body, the “equinox” is the perfect time to regain balance and start the season anew.

When it comes to detoxing the body, now is actually one of the prime-times to kick start eating well, as the warmer weather not only brings forth a wide variety of fresh produce, but the crops grown in the cooler months are inherently supportive of the body’s natural detoxification system. Rich in fiber, plant-bas...

Rule #1 Prioritize Nutrition

Last week I gave you our 8 Rules for Fat Loss. I know that there was a lot of info so I wanted to break it down for you rule by rule and hopefully give you more of an understanding.

8 Rules For Fat Loss Training

Everyday we get bombarded with so many fitness tips and routines it's hard to figure out which one is best. Everyone is now an expert and their "latest and greatest" so called diet and exercise routines may work for your friend but could be completely wrong for you and possibly cause injury.
If you've been reading our weekly tips then you already know that there is no one size fits all program. Which is why we always design individualized training programs for our members that are specific to their needs and abilities.
However, if you don't have an individualized program then here are 8 Rules for Fat Loss Training which we have found to be helpful for most individuals looking to drop a few pounds.
1. Prioritize Nutrition
Nutrition is the single most important thing for fat loss. If you're serious about stripping off body fat, you must make time for grocery shopping, cooking, meal prep, doing dishes, and keeping a food journal. If you don't have time for this, make time. Cut down on time wasters like social media, web surfing, playing on your cell phone, or TV and take care of your top priority for fat loss - your nutrition. Get plenty of natural, single-ingredient foods, meats, fish, whole eggs, beans, good carbs and vegetables along with quality supplements such as fish oils, branch chain amino acids, and multi vitamins.
2. Pick Compound Exercises
Regardless of your goals, effective training starts with picking the right exercises. The best exercises for fat loss are the ones that include many muscles such as squats, deadlifts, push-up, planks and dumbbell or body weight rows/chin-ups.
3. Get Stronger
While most people understand that getting stronger is important for building muscle and enhancing performance, its relevance for fat loss is often overlooked. When your goal is fat loss, you want to burn as much fuel as possible. To do this, you want your body to be as fuel inefficient as possible. One of the huge problems with cardio for fat loss is that the more you do, the better you get at it and thus the more fuel efficient you become. With resistance training the opposite is true. The better you get at strength training, the more weight you can lift and the more it takes out of you. Spending some of your training time getting stronger allows you to do all your other forms of training (e.g., metabolic resistance training, conditioning) at a higher/faster level and this makes them even more effective for getting rid of unwanted body fat.
4. Build Muscle Tone
Virtually everyone trying to lose body fat should gain some muscle. Most people know this, but it bears repeating again and again. Even a few extra pounds of lean muscle means a lot more calories burned each day.
5. Jack Up Metabolism Post Training
Years ago exercise scientists told us to do long, slow cardio in order to burn fat. However, this answer was a response to the wrong question. Fat loss training isn't about what burns the most amount of fat during a training session, it's about what burns the most amount of fat in a 24 hour period. Short, high-intensity exercise creates an oxygen debt known as excess post-exercise oxygen consumption and this results in a metabolic boost long after the training session is over.
6. Schedule Wisely
When designing a weekly plan for your training, consider how different styles of training affect different systems and thus affect recovery. Allow for some "space" between different types of stressors. For example, if you stress something one day, do a lighter session or work a different type of stress the next day. For example: resistance training one day / cardio the next.
7. Rotate Strategies
As with any goal, following an effective program will only work for so long before you hit a plateau. With fat loss programs, switch as needed to different strategies such as the following:
  • Metabolic resistance training: Use moderate weights for moderate reps while alternating upper/lower body exercises or doing whole body circuits.
  • Strength training: Use more traditional strength training methods to allow you to lift more weight when you return to metabolic resistance training.
  • Bodybuilding: Focus on building lean muscle to raise metabolic rate and doing brisk walking to burn a few extra calories.
  • Strength plus conditioning: Focus on getting stronger in the weight room and doing challenging forms of conditioning to boost EPOC (that after-burn effect).
  • Rotate your diet too: Depending on the intensity of your workout vary your carb intake. Lower intensity = lower carbs / Higher intensity = more good carbs.
8. Get Outside (weather permitting)
We're made to be outdoors so do something physical outside. Run sprints at the track, find a hill and do sprints, push or pull a sled. Ride your bike or grab a sledgehammer and try to beat an old tire to a pulp. Also, doing some other activities such as sports or outdoor recreation is great to not only burn a few extra calories, but also to have fun, reduce stress, and enjoy the benefits of the finely conditioned machine you're building in the gym.
For more information about the 8 Rules or to learn how to set up an Individualized Training Program please email us at

Don’t let holiday partying undermine your exercise and eating habits!!

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!


"I Ain't No Turkey" Workout


Motivate Fitness July Membership Special

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 th...

Metabolic Resistance Training

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!

MRT ...

Another Great Reason to do High Intensity Interval Training

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

The Paradox of Behavior Change

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. Small w...



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