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looking at fitness tracker

Getting Back On Track

So you took a break from your fitness routine. You ate, you drank, you relaxed, and ate some more.

Well, now it?s time to face the music.

As you look in the mirror after a period of less-than-healthy eating? Your body is puffy and bloated. Your joints are achy. Your clothes feel tight.

Maybe you are feeling that way right now.

Here?s how to get you back on the fitness fast track.

1) Find Your Focus
It happened. You ate things from the ?never eat these? list, you drank more that you should have?but now it?s over.

Draw a line in the sand. You?re back now so the bad eating stops now.

If you?re serious about your fitness goals, then the past few weeks were the exception and not the rule. Don?t beat yourself up for letting loose. Simply get back up, dust yourself off and get focused.

2) Get Hydrated
While vacation can take on many forms, the end result is most often dehydration and water retention. The only way to restore your balance is to get hydrated.

Your first priority in getting back on track is to drink plenty of water throughout the day. Start with a tall glass of water in the morning, and carry a water bottle with you to sip throughout the day.

Don?t add any artificial sweeteners or stimulants to your water ? these will sabotage your hydration efforts. For flavor, add sliced fresh fruit, herbs or vegetables to your water, just like at the spa.

3) Cleanse Your System
For your first few days getting back on track, I need you to be extra picky about what you eat. Stick with only whole, real foods like fruits, vegetables, and lean meats. Whole, real foods will help to restore balance and block out cravings.

Don?t eat any packaged foods for the next few days. This means no snack foods, processed meat slices, dairy, baked goods or alcohol.

4) Get Some Rest
As relaxing as vacation days are, most end with the feeling of exhaustion. Make catching up on sleep a priority over the next few days.

When your body is low on sleep, it becomes easier to make poor eating choices. You?re also less likely to get back into your workouts if you don?t give your body a chance to rest.
Aim for getting a full 8 hours of sleep each night.

5) Jump Back Into Your Exercise Routine
It?s time to sweat out all those indulgences. So lace up your shoes and put on your favorite gym clothes. When you start your first workout, ease in slowly. Take the time to warm up and stretch your muscles before powering up to a solid 30-minute routine.

I have just the exercise plan for you ? one that will not only help you recover from your summer but will help keep you motivated and going strong in the future.

If you haven?t joined yet, now is the perfect time for you to start. Together we will get you to your goals with my results-driven method.

Lizzy's Success story

Lizzy’s Story

What is your motivation?

My motivation comes from multiple sources, my most important motivation is my son. He motivates me to push myself to be the absolute best version of myself. He see?s me work hard to do my best, giving him motivation to workout and be healthy. Also people who tell me how far I?ve come, ask for help when they?re first starting off in their fitness journey. It shows that the results of my hard work is apparent, and this motivates others. This in turn motivates me to do even more.

What brought you to Advantage Personal Training?

I was working out at another gym, doing insane cardio and using no weights. I wasn?t losing any weight. A friend suggested I try an Advantage?s Challenge. Two years later I have lost several pounds of fat doing heavy lifting and very little cardio. I?ve gained a ?ton? of muscle, and it?s all because I accepted the Advantage Personal Training Challenge.

What keeps you coming back to Advantage Personal Training?

The atmosphere, the trainers, always being pushed and motivated to do more. It?s the best gym you could be a part of!

Lifting weights

Ascending / Descending Workout

Here is a quick workout you can do this weekend, so you can spend more time with your mom this Mother’s Day.

Equipment needed:? Kettlebells and Dumbbells

This workout has higher reps and uses lower weights, but is still pretty tough. ?Each superset equals 90 reps. Rest as needed. Enjoy!


1A ?Floor?Dumbbell?Press ?

x20, x18, x16, x14, x12, x10

1B Kettlebell Swings ? ? ? ? ?

x10, x12, x14, x16, x18, x20

2A ?Dumbbell 1 Arm Rows ?

x20, x18, x16, x14, x12, x10

2B Goblet Squat (Hold by the horns)

x10, x12, x14, x16, x18, x20?

If you have any questions or comments, message us on Facebook.

Are you ready to start looking good, feeling great, and living life to the fullest? Let our team of experts give you the ultimate roadmap to success.

Don’t wait for the perfect time to start. Start and maybe the time will be perfect!


Arionna’s Story

Without motivation, Arionna’s fitness goals?often failed. When she found Advantage Personal Training, all that changed. Not only has she gained muscle and lost weight, she’s met new friends who share the same goals and considers APT the BEST part of her day. Watch her story here.

Joel’s Story

Before coming to Advantage Personal Training, Joel’s workouts were non-existent. Find out how Joel lost 25 lbs, became healthier, and made new friends with like-minded individuals at APT.

Sue’s Story

When Sue’s usual walking + strength training routine wasn’t cutting it, she turned to Advantage Personal Training to help her get back in shape. Not only is she in MUCH better shape than last year, but her workouts are now tailored to her ability, allowing her to workout like a champ, despite having a knee injury. Find out how she does it.

Weekend Workout April 2017

The weather is going to be great this weekend. ?Try this outdoor workout!


?Push ups x 20 reps (Elevated or Standard)

?Speed Squats or Jump Squats x 20 reps

Jump Rope or Jumping Jacks x 200 reps

?Mountain Climbers x 20 reps

?Reverse Lunges (grab a rock if you need more weight) x 20 reps total

Sprint or Fast Walk 200 yards

If you have any questions or comments, message us on Facebook.


Are you ready to start looking good, feeling great and living life to the fullest? ?Let our team of experts give you the ultimate roadmap to success. ?


man stretching

4 Ways to Get More Flexible

You eat the right foods, drink the right drinks, and exercise regularly. In other words, you?re strong and healthy. There is only one hole in your overall good health. You?re as flexible as a piece of plywood. But there?s good news! You don?t have to stay inflexible your entire life. With the right steps, you can improve your flexibility, which will make life that much better.

Ready to get started building a more flexible you? Here?s how.

Roll Before

For many years, it was common practice to stretch before working out. In recent years, folks have ditched that advice for something better: lightly performing whatever you plan to do. Going to run? Walk and then jog before getting into a run. For those who want to take their routines to the stretchy limit, it?s time to use a foam roller.

With a foam roller, you work to gently stretch your muscles before working them out, and better yet, you stretch them out safely. Essentially a massage for your muscles, foam rolling helps your muscles relax and stretch. This, in turn, allows your entire muscle to be worked out in the gym afterward and prevents an already tight muscle from growing tighter through your exercise routine. Once you knock out a little foam rolling, the time is right for a round of body-weight exercises or light activity before going full force.

Go All the Way

As you exercise, you can help your flexibility by working throughout your entire range of motion. Initially, you may have a harder time squatting your full range of motion, but sticking with it will allow your muscles to work all the way and will lead to their being more flexible.

To get to where you can squat or perform other exercises as deep as your body allows, you will probably want to reduce the amount of weight you use. As your body grows accustomed to going through a fuller range of motion, you can increase the weight and enjoy improved flexibility.

Stretch Afterwards

Your routine winds down, and your muscles feel tight and want to stay that way. Folks who are new to working out often enjoy the feeling. It lets them know their body has worked hard, and so they allow the tightness to remain as they leave the gym and return to their daily routines.

However, this is when your stretches become most important. By taking 10 minutes to slowly stretch, you can take a huge step toward your overall flexibility. A good post-workout stretch will focus on the areas worked during your routine, but will provide a little stretching for the entire body. You can also finish your stretching with more foam rolling if you have time, as this will help further your flexibility goals.

Take It Slow

When stretching for increased flexibility, you may be tempted to push it as far as you can. But don?t give in. Instead, you should relax and take the slow and easy-going path to flexibility. Going too far too fast will actually have the opposite result that you want, as your body will have to repair itself from small injuries that occur from stretching and won?t want to stretch further in the future. Instead, take your time and allow your body to ease into stretches.

Feel an uncomfortable burning sensation that actually hurts? That is not your body?s way of thanking you. Back off and stretch to the point of slight discomfort. Accept that you can?t increase your flexibility overnight, and you will make better headway than beating your muscles into flexible submission.

If you would like more stretching and fitness information try our 15 Day Jumpstart at :










Your 5-Step Injury Prevention Plan

Injuries don?t have to slow you from meeting your fitness goals. The following 5 steps will dramatically reduce your chance of injury and if you do find yourself injured, but have been following these 5 steps, your recovery will be quick and efficient.

Step 1: Stretch

What is more boring than stretching? You want to exercise, not sit around touching your toes?right? Even though it isn?t exciting, stretching is the best way to increase muscle elasticity and durability. Tight muscles are big contributors to strains?remember? Take the time to stretch everyday before and after your workout to stave off injury.

Step 2: Warm Up

Preparing for your workout should not begin and end with putting on your gym clothes. Your muscles need to be coaxed into motion by way of a 10-15 minute warm up in order to prepare them for injury-free use. Cold muscles are less elastic and are therefore more prone to tears.

Step 3: Proper Gear

For most fitness enthusiasts proper gear has everything to do with their shoes. Don?t be fooled?not just any shoe will do. Find shoes that offer support and traction for your exercise of choice, and make sure that they aren?t too tight or too loose. If you are prone to ankle injuries then try a pair of high-tops for extra support.

Step 4: Lifestyle

Stop for a moment and think about your car?if you don?t maintain it with regular tune ups, oil changes and quality fuel then you can?t expect it to perform well on the road. The same applies to your body. Getting healthy amounts of sleep, eating well balanced meals and staying hydrated will all contribute to your performance during exercise. The healthier your lifestyle is the less likely you are to suffer an injury.

Step 5: Condition

This may seem like the most obvious step to injury prevention, but unfortunately it is the most overlooked. People who keep their bodies in top condition by exercising regularly and maintaining a healthy lifestyle are the least likely to injure themselves. When exercise programs are started and stopped sporadically your muscles are most likely to become injured.

Of course being conditioned also has another great benefit that everyone enjoys – you get to look and feel great! And who doesn?t what that, right?

The ultimate injury prevention plan is to work with me, your qualified fitness expert! Together we will explore proper technique and will craft a plan for your unique fitness goals.?Simply call or email me today to get started.

It?s time to take action and get the results that you deserve!