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  • Early Black Friday - 2 Week Trial Pass

    It’s hard to believe that the start of the holiday season is only a few weeks away! Ok, The Bad News; This is the time of year when diet and exercise go out the window only to find that we gained, on average, 5-7 pounds at the start of the new year. Many times, people never really lose all the weight they gain during the holidays which only gets compounded by the summer months. Then all of a sudden, BAM….. the scale is up 10-15 pounds in one year! If this continues, bigger problems than just waist size can affect us. The GOOD NEWS; There’s no need to worry because at Motivate Fitness, we got your back! We want to make sure this doesn’t happen to you so we ....

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  • Reduce Stress with These Plants

    It’s hard to believe that we are already in November and Thanksgiving planning is just around the corner. Today I will be sharing with you some delicious and health promoting fall/Thanksgiving recipes that you can incorporate into everyday or holiday meal times for a flavorful and nootropic rich dishes. But first, let’s talk about the all-star of the day… Nootropics! Let’s also dive into their health benefits and how to incorporate these plants into your healthy lifestyle. What are Nootropics: Nootropics are a compound found in many common foods, often they are found most concentrated in herbs and spices. There are thousands of nootropic compounds, and ....

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  • Better Sleep = Better Health Part 2

    Last week we shared some really good tips to help improve our sleep. As a follow up to last weeks sleep routine tips, here are some nutritional supplements that will enhance those routines: Foods to support your best night of sleep: Cherries (1 cup raw - 3g of melatonin) and pistachios (1/4 cup unshelled - 6g of melatonin) for melatonin - to ease your body quickly into a restful sleep. Cottage cheese (1/2 cup) - containing slow digesting casein protein, a small bowl of cottage cheese can help prevent waking up from hunger and fuel the muscle recovery your body does in the middle of the night during sleep. Evening drinks instead of sleep inducing meds like NyQuil or ....

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  • Better Sleep = Better Health

    Today we are going to talk about sleep! The CDC recommends 7-9h of sleep per night for optimal mental and physical strength and function, there are also numerous studies to show how important sleep is for your everyday life. Studies also show that only 5% people can functional optimally on 6h of sleep per night and most likely you are NOT one of these people. Every night isn't going to be perfect but here are some tips to help you get the best quality sleep as possible: Routines for a sound night of sleep: Track your sleep: wearing a Fitbit, apple watch, Oura ring or any sleep tracking device to bed can allow you to have a visual of what your sleep looks like and how you ....

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  • The Hierarchy of Carbohydrates

    We often talk with our members about carbohydrate intake and how certain kinds of carbs are better than others. So to simplify this incredibly confusing topic here is a quick breakdown of the Hierarchy of Carbohydrates. The Hierarchy of Carbohydrates 1) Green Vegetables Spinach, kale, lettuce, Brussels sprouts, broccoli, asparagus etc.. 2) Vegetables Tomatoes, squash, cabbage, cauliflower, zucchini, etc.. 3) Fruit Berries, apples, oranges, kiwi, grapefruit, cherries, pears, etc.. 4) Whole Grains/ Starches Quinoa, steel cut oatmeal, beans, brown rice, sprouted grain breads etc.. 5) Refined Grains Crackers, bagels, breads, pasta's, white rice ....

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  • Motivate Fitness Hierarchy of Fat Loss

    If fat loss is important to you, then you'll definitely want to consider following the fat loss rules, in order of rank, that we use at Motivate Fitness. (Take notice where counting calories ranks) The counting calories problem: It would seem to make sense that by reducing calories and increasing energy expenditure that body would be at a caloric deficit forcing the body to use fat as fuel. This is the theory that most "experts recommend, however, it's just not that simple. Here's why: "Our bodies aren't simple machines. They're dynamic products of evolution built over millions of years to be agile and flexible to respond to changes in activity and food availability." Burn, ....

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  • Motivate Fitness Has Moved!

    We Finally Moved!! Our long awaited move has finally happened! As of Monday 8/29 we officially relocated to building #10 on the beautiful Springhouse Innovation Park Campus. More exciting, is now that we've moved, it will allow us to offer more incredible programming than just our Concierge Personal Training program such as: Small Group Personal Training Lunch Time Express Burn Workouts Outdoor Boot Camp Leptin Reset Fat Loss Training Yoga Women's and Men's Golf Fitness Athlete Development Sports Performance Training Now that the summer is over, it's the perfect time to get started on losing those vacation pounds! So stop by to check out our new ....

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  • 4th of July Damage Control

    This is the time of year when we consume too many hot dogs, burgers, potato salad, alcohol....you know the rest! Well, if you happened to overdo it this past 4th of July week/end, don't panic. We got you covered. Here are some simple tips to get you back on track and mitigate some of the damage you may have caused this past week. We guarantee that if you follow these tips you'll feel great by the end of the week and drop some of those unwanted pounds. Damage control tips: Cut out ALL alcohol THIS INCLUDES WINE!!!!!!!! Cut out all added sugars. Look at the label and make sure it is 5g or less and has at least 5g of fiber. Add fiber to your diet through ....

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  • 20 Minute Fat Burning Workout

    With the 4th of July fast approaching, we at Motivate Fitness want to provide you with as many fitness strategies as possible to help you enjoy a healthy summer. So to get you bathing suit ready, give this 20 minute Fat Burning Workout a try. The good thing is you can do this with any type of cardio equipment or outside on your bike, in the water or simply on your two feet. Here's how it works: Work hard (sprint, peddle, swim) for 8 seconds. Back off (recover- light walk, peddle, swim) for 12 seconds. Repeat for 20 minutes. Do this 3 days per week LOSE FAT It's literally that easy! Don't believe me, here's the research: According to the study published in ....

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  • Do This = Fat Loss

    In a recent study on fat loss, the findings showed a favorable advantage with proper nutrition balance and resistance training more so than nutrition and endurance training. Most importantly though, the study showed positive effects on hormones like Leptin and Insulin, which are the key principles to success with our Motivate Fitness Reset Program. (Sign Up Here) Along with this important find, researchers also found that there was a significant reduction in cytokines which are inflammatory chemicals. Therefore, if we can reduce inflammation, which is the main cause of Leptin resistance, we can effectively start to burn more fat for fuel!! Armed with this info, here are some tips ....

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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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