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  • 21 Day of Fitness Holiday Hold'em

    The holiday season is a time of joy, celebration, and indulgence. It’s a time when we gather with loved ones, share hearty meals, and create fond memories. However, the season can also bring extra stress and numerous disruptions to your schedule. While we celebrate and indulge in the festive spirit, maintaining good health and balance is key. Indulging during the holiday season is a common occurrence, from enjoying a lavish Thanksgiving feast to sipping on additional servings of eggnog at holiday parties. The temptation to overindulge is everywhere. Which is why balancing a healthy diet and exercise regime during the holiday season can be quite the juggling act. But no need to ....

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  • Holiday Survival Guide

    Motivate Fitness Holiday Survival Guide It’s hard to believe with Thanksgiving next week that the holiday season is upon us. Therefore, we all know what that means - football, family and food. Lots and lots of food. It's an American tradition to eat way too much on Turkey Day and before you know it, the holidays will be in full swing, which means less time for the gym and more time to put on some extra pounds. So, if you haven't already lost your "summer weight" then just imagine what happens now! It’s not uncommon to gain a few pounds during the holidays, which combined with other weight gain throughout the year, you’re going to notice a significant ....

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  • Eat This, Not That

    Eat this, Not that With America’s feasting holiday upon us (Thanksgiving), there is no better time than to put together a list of Eat This, Not That, the Thanksgiving Edition. We’ve compiled a short list of a few very tasty, yet more healthy, alternatives to the main dishes that will laden your table this Thanksgiving. The Main Event: TURKEY TOM Americans, as a whole, look to this tasty bird as the main dish every Thanksgiving Holiday. It takes a million hours to make, but it’s worth it because you end up with leftovers that feed lingering company for days. When it comes to your main dish, here are a few ideas to make it as healthy as possible. Eat this: ....

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  • Holiday Survival Guide Tips

    Holiday Survival Guide Tips During this time of year there are countless ways to get sidetracked from our exercise and nutrition routines. With all the dinners, parties and 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 5-10 unwanted pounds) is not uncommon and can pose a bigger problem if you already have extra weight that you need to lose! Fortunately, though, this doesn’t have to be the case if you follow some of these simple Motivate Fitness Holiday Survival Tips to help get you through the ....

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  • Holiday Survival Guide Home Workouts

    Holiday Survival Guide Home Workouts As the holidays quickly approach, we all get pressed for time and going to the gym seems out of the question. At Motivate Fitness we understand this so we’ve come up with 3 simple workout programs you can do at home to survive the holidays without gaining extra weight. All you need is your very own body weight and some space and maybe some resistance bands. 1) The Living Room Workout - 20 Minute Workout There are six exercises that last 1 minute each. They are as follows: Running in place Squats Push-Ups or Plank Holds (or combo of both) Reverse Lunges Mountain Climbers Lateral Hops 2) The 10-Minute ....

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  • Importance of Strength Training and Muscles

    While losing weight and keeping it off is a starting point, building muscle mass should also be a top priority on your fitness journey. More muscle allows for more calories burned and a higher metabolism, the keys to reducing body fat. Strength training is an integral part of a balanced exercise routine. It isn't just about bulking up…there are so many reasons why you should make strength training habitual. Strength training develops muscle mass in your body by using resistance techniques like free weights, resistance bands, weight machines even your own body weight for push-ups, sit ups, or body weight squats. Your muscles work harder against the extra weight to strengthen and ....

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  • Goal Setting 101

    When we take that first step on the path toward a healthy lifestyle change, we may have grand ideas of the immediate body composition we want. The problem is, change – any change – takes time and a steady amount of effort to achieve. What we wish we could have overnight could take, weeks, months and years to achieve. And, in this world of instant gratification, it is very difficult to wait. When you aren’t seeing those immediate changes, it’s easy to give up, but a good trainer will help manage your expectations and teach you to create realistic goals for yourself. Losing 30 pounds in 3 weeks is not only unattainable, it’s an unhealthy goal because of the ....

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  • Back Pain and Golf

    Back Pain and Golf - Video Explanation Swinging a golf club naturally involves an incredible amount of force from only one side of the body, unevenly placing pressure on the spine. During the golf swing, the lower back sustains a compressive force of: About 1370 pounds for amateur golfers About 1700 pounds for professional golfers For comparison, college football players experience a compressive force of about 1950 pounds while hitting a football blocking sled.Approximately 1220 pounds of force are needed for a disc to herniate. Mechanics of incorrect swing techniques and habits that pose a risk to the spine include: Bending too far to the leading side ....

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  • 4 Mistakes That Hurt Recovery

    Being consistent with workouts is a critical factor to making progress. If you are consistent and thorough with workouts but don’t see progress, there may be another problem. It will not matter if these workouts are the perfect routine for strength, power, hypertrophy or endurance, there is still no guarantee you will recover from these workouts. There are a few telltale signs that you are not recovering efficiently after workouts. One sign is excessive soreness. It’s normal to be sore after a new leg routine or a high volume of interval exercise. Although if you continue to be sore after the same exercise routine, that equates to poor recovery. A second sign is a lack of ....

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Semi Private Personal Training near Lower Gwynedd Township

Christine M

I'm 60 years old, 50 pounds overweight and since the pandemic started I've averaged 800 steps a day. I've had spurts of motivation on my own here and there but nothing that I could stick with, and therefore no results. I didn't have strength in my hands and arms, my legs, and I was out of breath walking up or downstairs. I couldn't climb out of a canoe or get off the floor without requiring help. I started with Motivate Fitness on July 14th 2023. MF tailors the workout to my level, where I am right now. It's challenging! It's hard. And it's working. There are some true athletes there that inspire me. And there are also lots of folks who are starting out like me, making real progress at their own pace. I was nervous for my first workout, because I'm so out of shape and older. I have never once felt out of place at the gym. I feel like I'm part of the group, I belong there as much as anyone, and rather than feeling intimidated, I feel fully supported. Tim and Jacob are extremely knowledgeable; they easily recognize where I need to/can do more, or maybe need to pull back. When I walk out of the gym after my work out I am on cloud nine, and I know I've done something that makes me healthier and stronger. I always look forward to the next workout with Tim and Jacob at MF. I am stronger, can walk up the stairs without pulling myself using the railing, hands free!!! I can carry a full laundry basket up or down the stairs like it's nothing. I can sit on the floor and get up on my own. Getting in/out of the canoe is much less embarrassing. I love it at MF and highly recommend meeting Bill and his team and giving it a try.
Semi Private Personal Training near Lower Gwynedd Township

Matt G

I owe a bit of gratitude to Bill and his crew at Motivate Fitness. They took the time to listen, assess and prescribe the best path to health I needed. I felt instant relief in knowing I was in the right place and the perfect hands. I was definitely over training and under fuelling my body. With some small changes in my workouts I saw some great changes in strength, flexibility, body comp and overall confidence of well being. I do not know the reason but I feel taller when I finish my workouts with Bill and his crew. Motivate Fitness hits on every one of my fitness needs and goals. I look forward to each and every workout. Cannot wait until the next one. Thank you Bill and Motivate Fitness. You are a life saver.
Semi Private Personal Training near Lower Gwynedd Township

Mike L

I started at Motivate Fitness to get stronger, healthier and faster in my golf swing. Bill, Tim and Jacob do an amazing job! What I like the most is how they hold me accountable and Motivate me to work as hard as I can to reach my goals. They set the goals and provide an atmosphere that makes me want to go to the gym and spend time with them as they share the same passion towards my improvement as I do. This really helps me stay focused and I am seeing a major improvement after 3 weeks.

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