Fitness Together - Burlington

Celebrating 19 Years of Fitness Together Burlington

Tue, 03 Feb 2026 05:00:00 -0600

Fitness Together Burlington is a private personal training studio in Burlington, MA, offering customized one-on-one coaching focused on long-term strength, health, and confidence.

Thank You, Burlington!

For 19 years, Fitness Together Burlington has had the privilege of serving the Burlington community and helping people move better, feel stronger, and live healthier lives.

This milestone isn’t just about time, it’s about relationships, trust, and showing up consistently for our clients, year after year.

Built on People, Not Just Programs

From the beginning, our mission has been simple: provide personalized, private training in a supportive environment where people of all ages and fitness levels feel comfortable and confident.

Over the years, we’ve worked with:

Busy professionals juggling work and family
Adults focused on longevity, strength, and mobility
Clients returning from injury or rebuilding confidence
Individuals who want coaching, accountability, and real results

Every program we design is customized, every session intentional, and every win,big or small, celebrated!

A Community We’re Grateful For

This anniversary is only possible because of the incredible people who make up our community:

Our dedicated and passionate training team
Clients who trust us with their health and goals
Families, friends, and referrals who continue to spread the word
Local businesses and partners who support what we do

Your messages, encouragement, and continued loyalty mean more than we can put into words. You are the reason Fitness Together Burlington feels like more than a studio—it feels like home.

What You Can Always Expect From Us

As we look ahead, our commitment remains unchanged:

One-on-One Personal Training in a private setting
Customized programs built around your goals, schedule, and lifestyle
Experienced, certified coaches who care about long-term success
A welcoming, judgment-free environment focused on progress, not perfection.

We don’t believe in quick fixes or cookie-cutter workouts. We believe in sustainable fitness that supports real life.

Looking Ahead with Gratitude

Nineteen years in, we are more energized than ever to continue serving Burlington and the surrounding communities. Thank you for being part of our journey and for allowing us to be part of yours.

Here’s to the next chapter: Stronger, Healthier, and Together!

Personal Training While on GLP-1 Medications

Mon, 20 Apr 2026 06:00:00 -0500

If you’re currently taking a GLP-1 medication like semaglutide (Ozempic or Wegovy) or tirzepatide (Mounjaro or Zepbound), you’re not alone—and you’re not taking the “easy” route. More and more people are using these medications as a part of their health journey. At Fitness Together®, our focus is simple: we’re here to help you stay strong, healthy, and supported, no matter where you’re starting from.

If you’re taking a GLP-1, you might notice that you feel a little bit different, especially when it comes to food, energy, and workouts. You might not be as hungry, and your workouts might feel differently than they used to. We’re seeing more and more clients on these medications, and it’s simply part of the conversation.

Being on a GLP-1 medication doesn’t mean that you’ve failed—it means you’re making smart use of the resources you have available. GLP-1 medications can help your body regulate appetite and weight in a way that might not have been accessible to you before. You still have to build healthy habits, move your body, and stay committed. It’s our job to meet you where you’re at and help you get the most out of every personal training session.

Why Strength Training Matters More Right Now

If your appetite is lower, it’s natural to eat fewer calories, which leads to weight loss. Without resistance training, your body doesn’t differentiate between losing fat and losing muscle. Strength training sends the signal that muscle is needed, and that’s what helps preserve it.

This matters more than you might expect. When muscle loss happens alongside fat loss, it can leave you feeling weaker, more fatigued, and sometimes frustrated that your body doesn’t feel the way you thought it would. It can also make it harder to maintain your results over time. Making strength training a part of your routine helps prevent that from happening and supports a more balanced, sustainable outcome.

In a lot of cases, this is where personal training becomes especially valuable. When you’re not eating as much, your body doesn’t have the same margin of error. The goal isn’t to do more, it’s to make sure what you are doing is actually working for you.

GLP-1 Medications and Bone Health

Bone health is an important consideration for people who are taking GLP-1 medications. When body weight drops, especially over a shorter period of time, bone density can decrease if your body isn’t getting enough stimulus to maintain it. Research shows that people who use GLP-1s are about 30% more likely to develop osteoporosis than those who don’t take GLP-1 medications.

That might sound a little technical, but the takeaway is simple: your body adapts to what you give it. If there’s less overall load and no resistance training, it may start to adjust in ways that aren’t ideal long-term.

The good news: strength training can help. Weight-bearing movement can help you maintain bone strength as you’re losing weight on a GLP-1 medication. Even relatively simple exercises, done consistently, can make a meaningful difference in your bone health. This is one of those areas where what you’re doing now pays off later, even if you don’t notice a difference right away.

What to Expect During Workouts

One of the most common things people notice on GLP-1 medications is that workouts feel a bit different. Your energy levels may be lower than normal, and you might find that you get tired more easily. While these issues aren’t unusual, it does mean that the approach you take to your workouts may need to shift a bit, and thankfully, working with a personal trainer can help you navigate the differences you feel while exercising.

Trying to push through exactly the same routines you followed before starting a GLP-1 medication may lead to burnout. It’s key to adjust for how your body feels now. A flexible, responsive approach tends to work better than trying to power through the workouts you did before you started your medication.

What Personal Training Looks Like on a GLP-1 Medication

Your personal training sessions don’t need to change completely because you’re on a GLP-1 medication. Your personal trainer will work with you to adapt your sessions to meet your evolving needs. Adaptive personal training takes into account how your body is responding in real time and adjusts accordingly. Your personal trainer will work with you to get feedback on how you’re feeling and make adjustments that support your progress.

Your personal trainer might adjust your workouts so that you have a slightly lower overall volume in the gym, or put a greater focus on strength work instead of high-intensity conditioning. It can also mean taking a little bit more time to rest between sets, or adjusting the structure of a session if your energy is lower that day.

The goal is to keep you progressing without pushing you to the point where recovery becomes a problem. Consistency matters more than intensity. If you can show up, move well, and recover properly, you’re in a much better position than if every workout leaves you feeling exhausted.

Where Cardio Fits into GLP-1 Workouts

Cardio certainly has a place and is important for heart health, but it doesn’t usually need to be the main focus of your workouts, especially as you’re adjusting to how your body feels while you’re taking a GLP-1. Since calorie intake is already lower, adding large amounts of cardio can make it harder to recover and may contribute to muscle loss if it replaces strength work. That doesn’t mean avoiding it entirely, but it does mean being intentional. Your personal trainer will work with you to balance cardio and strength training, helping you both preserve muscle and support your cardiovascular health.

Looking Beyond the Scale

One of the shifts that tends to be helpful during this time is looking at progress a little differently. The scale may already be moving, so instead of focusing only on that, it can be more useful to pay attention to things like strength, energy, and how your body feels day to day. If you’re noticing that you’re getting stronger, feeling stable, and you’re recovering well, your training is working.

The Long-Term Picture

GLP-1 medications can be an effective tool for weight loss, but they’re only one part of the process. What you do while you’re on them plays a big role in what happens next. If strength training and consistent movement are part of your routine now, it’s much easier to maintain your results later.

The habits you build during this phase matter. They’re not just supporting your current weight loss—they’re setting you up for ongoing success.

At Fitness Together®, We Meet You Where You Are

If you’re on a GLP-1 medication and you’re not sure about how to approach your workouts, you’re not alone. There’s not one correct answer, and your experience might look different than someone else’s. At Fitness Together, your personal trainer will work with you to adjust your routine to meet your needs. Some days, you may feel strong and ready to push a bit more, while other days may call for a lighter approach. This is normal, and your personal trainer will carefully work with you to create the right plan for your needs (even though that plan will likely look different from one day to the next).

You don’t need to have it figured out before you walk in for your first session. Your personal trainer will work to support your goals in a way that feels manageable and sustainable. At the end of the day, it’s not about doing everything perfectly—it’s about staying consistent. Reach out to your local Fitness Together today to schedule your first session.

April Client of the Month: Hannah M

Mon, 06 Apr 2026 04:00:00 -0500

She also wanted to keep losing weight, but in a way that helped her build muscle, tone her body, and feel more confident. At the time, she didn’t feel strong at all. She was also dealing with low back pain from sitting so much and had past ankle injuries that made some movements feel tough.

But she didn’t let that stop her.

Working Out From Home

Hannah trains with us virtually, right from her home.

She started with very little equipment, and over time added a few simple pieces that fit easily in her space. Nothing fancy but just what she needs to stay consistent.

She trains three mornings a week, and even on the days she doesn’t feel like it, she still shows up. Now, it’s just part of her routine!

Getting Stronger Every Week

When Hannah first started, a lot of exercises felt really hard.

Now, she’s doing things she never thought she could:

Planks used to be a challenge, now she’s doing up-down planks.
Bulgarian split squats are still a love/hate that being said, she’s doing them with weights
Deadlifting 45 lbs
Rowing 25–30 lbs (she started around 10 lbs!)

Her strength has improved a lot, and she can feel a difference in her everyday life.

Working Through Challenges

We’ve also worked around her past ankle injuries so she can keep making progress without feeling held back.

And her lower back pain?
It has improved a lot as she’s gotten stronger.

Even cardio, which she’ll be the first to say she finds boring, has made its way into her routine. She’s now adding it in to help her get ready for a big goal:

Hiking Mount Fuji in Japan this fall.

Real Progress

Over the past two years, Hannah has lost an incredible 110 pounds.

She started that journey before coming to us, but strength training has helped her keep going, not just losing weight, but building muscle and seeing real changes in her body.

She’s not just focused on the scale anymore.
She feels stronger, more confident, and more in control of her health.3

Why Hannah Inspires Us

Hannah is a lot like many people we meet:

Busy job
Long days
Low energy
Not feeling strong

But she shows up anyway.

She’s built a routine that works for her life, and she sticks to it.

And that’s why she’s seeing results.

Hannah is proof that you don’t need a perfect schedule or a full gym.
You just need to start…and keep going.

We’re so proud to celebrate her as our April Client of the Month.

Fun Facts About Hannah

Big sports fan: cheers for the Eagles and Commanders, and loves F1 racing and University of Tennessee
Loves to travel
Enjoys reality TV
Really good at online shopping
Has a thing for gold jewelry
Loves great food
Her sister calls her “boujee”
A true brunch person
Loves spending time with her parents (and yes, they really are AWESOME)

Hannah brings this same energy and personality into her workouts — showing up, putting in the work, and finding a way to make it all fit into her life.

Thinking about starting your own fitness journey?

Our trainers specialize in private personal training designed for busy professionals, parents, and adults who want a safe and effective workout environment.

Learn more about Fitness Together Burlington or contact us to schedule your first session today.

Why Personal Training Works When Everything Else Doesn’t

Mon, 30 Mar 2026 04:00:00 -0500

Why Personal Training Works When Everything Else Doesn’t

If you’ve ever tried to stay consistent with workouts on your own, you already know the truth:

It’s not about knowing what to do.
It’s about actually doing it.

That’s where most people get stuck.

At Fitness Together Burlington, we see it every day. People come in frustrated, not because they haven’t tried, but because nothing has stuck long-term.

The difference isn’t motivation.
The difference is the environment.

The 1:1 Difference

Working with a personal trainer in a private setting changes everything.

It’s not just about having a plan. It’s about having:

Someone tracking your progress
Someone adjusting your workouts in real time
Someone expecting you to show up

That level of accountability is what most people are missing.

And it’s why 1:1 training works when everything else doesn’t.

Fitness That Actually Fits Your Life

Most fitness programs are built around ideal conditions.

Your life isn’t.

Between work, family, and everything else, you need a plan that supports your real life, not competes with it.

That might mean:

Building strength to keep up with your kids
Having the energy to get through long workdays
Preparing for a trip, hike, or event

Fitness should make your life easier, not more complicated.

Stronger at Every Stage

One of the most powerful things we see in the studio is how people evolve.

Especially for women navigating:

Their 40s and 50s
Hormonal changes
Energy fluctuations
Confidence shifts

Strength training becomes more than physical.

It becomes a way to take control again.

The Real Reason It Works

It’s not the equipment.
It’s not the exercises.

It’s the relationship.

When someone knows your goals, adjusts to your needs, and actually cares about your progress, everything changes.

That’s what creates consistency.
And consistency is what creates results.

If you’ve been stuck trying to figure it out on your own, you don’t have to.

At Fitness Together Burlington, we build programs around you, your schedule, your goals, and your life.

Click here now to start with a Complimentary Signature Fit Evaluation

Why Strength Training Is Your Anti-Aging Secret Weapon

Mon, 23 Mar 2026 06:00:00 -0500

Aging is inevitable (and that’s not a bad thing). That being said, many of the common complaints about aging — a lack of energy, becoming more injury-prone, and struggling with weight gain — are more in our control than we realize.

For many women, the late 30s through the 50s bring noticeable changes. Hormonal changes during perimenopause and menopause can affect metabolism, bone density, and body composition. It’s easy to assume that these changes are something you have to accept, but science tells a different story.

Strength training is one of the most powerful tools women can use to support healthy aging. Building and maintaining muscle helps protect bone density, support a healthy metabolism, and improve energy levels. Whether you’ve tried strength training before or you’re brand-new to the idea, it’s never too late to start.

Why Muscle Matters More In Your 30s and Beyond

Beginning in the 30s, adults naturally start losing muscle mass (it’s a process called sarcopenia). Research suggests that people can lose 3% to 8% of muscle mass per decade after age 30, and that rate can accelerate as you get older.
For women, hormonal changes during perimenopause and menopause can amplify this shift. Estrogen helps to regulate muscle repair and metabolism, so when hormones fluctuate, maintaining muscle mass can become challenging.

Muscle mass isn’t just about strength — it plays other critical roles in how the body functions. Muscle mass helps to regulate metabolism, stabilize joints, and support you as you move through daily activities, from reaching something off of a high shelf to going up and down the stairs. When muscle mass declines, metabolism often slows as well, which can make it easier to gain fat and harder to maintain energy levels.

Strength training directly addresses this challenge. By stimulating muscle growth and preserving existing muscle, strength training helps the body stay stronger, more resilient, and metabolically active over time.

Strength Training Supports Bone Health

Bone density is another major concern for women. According to the National Osteoporosis Foundation, you can lose up to 20% of your bone density in the five to seven years following menopause. Lower bone density increases the risk of fractures and osteoporosis later in life. Thankfully, strength training offers an effective, efficient way to support bone health over time.

When muscles contract against bone during resistance exercises (like squats, lunges, and weight-bearing exercises), they create a helpful form of stress that stimulates bone-building cells. Over time, this process helps maintain or improve bone density. For women over the age of 30, strength training isn’t just about looking fit (although that’s certainly a benefit). It’s about maintaining health, mobility, and overall wellness.

The Metabolism Connection

Many women notice metabolic changes during hormonal transitions. Workouts that once maintained weight may suddenly feel less effective, and energy levels may fluctuate more than before. Muscle plays a key role in metabolic health, and strength training can help boost the effectiveness of the time you spend working out.

Muscle tissue requires more energy to maintain than fat tissue, meaning it helps the body burn more calories while at rest. While strength training alone isn’t a magical solution for metabolic issues, building lean muscle helps counter the gradual metabolic slowdown that can happen with age. Working with a personal trainer allows you to get a personalized workout designed for your unique needs, allowing your strength training sessions to meet you where you’re at and grow with you as your needs evolve over time.

Combined with balanced nutrition, adequate sleep, and appropriate recovery time between sessions, strength training helps create a metabolic environment that supports vitality rather than decline.

Energy, Recovery, and Daily Life

Strength training doesn’t just change what you see in the mirror. It changes how you move and feel throughout the day. Many women find that consistent resistance training improves:

Energy levels
Sleep quality
Posture and joint stability
Balance and coordination
Overall resilience to stress

These improvements add up in meaningful ways. Everyday activities become easier. Recovery from physical and emotional stress improves, and you may even find that your confidence grows as your strength and energy increase.

Strength Training and Hormonal Health

Hormonal transitions can influence everything from mood to energy to body composition. While exercise can’t stop these changes entirely, strength training plays an important role in helping the body adapt.
Resistance training supports hormonal health by:
Preserving lean muscle during natural hormonal changes
Supporting healthy body composition
Reducing stress hormones through physical activity
Improving sleep and recovery patterns

Why Personal Training Makes a Difference

Starting or returning to strength training can feel intimidating, especially if you feel like you’re living in a body you don’t quite recognize. You might be unsure of where to start or how to strength train in a way that prevents injury. Working with a personal trainer can make all the difference.

At Fitness Together, workouts are built around a one-to-one coaching model, meaning every session is tailored to your individual needs. Instead of following a generic program, clients at Fitness Together work with a personal trainer who designs workouts based on your fitness level, goals, and lifestyle, allowing you to build strength safely and effectively.

Starting Your Strong Era: It’s Time

For many women, strength training marks the beginning of a new chapter. Instead of only chasing aesthetics, you may begin working toward long-term health goals that support your overall well-being. When you stop working out solely for aesthetics and start focusing on how exercise supports long-term wellness, you’re creating a foundation that will support your health for decades to come.

Consistency and support matter when you decide to make changes in your fitness. Small steps, like lifting weights a few times each week, gradually and appropriately increasing resistance, and prioritizing recovery, can create powerful results. Over time, strength training becomes less about fighting aging and more about building a body that supports the life you want to live. Learn more about how Fitness Together is approaching women’s health and strength training through our Strong Era Program.

Take the Next Step with Fitness Together

If you’ve been thinking about adding strength training to your routine, or you’re returning to it after time away, working with a personal trainer at Fitness Together can be the perfect place to start. You don’t have to figure this out alone, and your personal trainer will be with you every step of the way to provide you with structure, support, and guidance that can help you feel your best.

At Fitness Together, every training session is designed to help you move safely, build strength progressively, and develop habits that support long-term wellness. Aging isn’t something to fight — it’s something to approach with strength. Reach out to your local Fitness Together studio today to begin your Strong Era

Busy Parents, Stronger Together

Mon, 09 Mar 2026 04:00:00 -0500

Meet Our March Clients of the Month: Yogev & Dana

How do two busy parents with three kids stay consistent with their health and fitness?

For Yogev and Dana, the answer is simple: show up, support each other, and stay committed to the process.

That mindset is exactly why we’re proud to celebrate them as Fitness Together Burlington’s March Clients of the Month.

Between demanding careers, raising three children, and managing packed family schedules, Yogev and Dana have proven that prioritizing your health is possible, even during the busiest seasons of life.

Yogev’s Journey: Strength Training to Support Running

Yogev joined Fitness Together Burlington in July 2023 with a clear goal: build strength to support his running and stay healthy long term.

As an avid runner, he understood that strength training is critical for performance, injury prevention, and longevity.

Since starting personal training, Yogev has made tremendous progress in the studio. Earlier this month, he even won a gold medal in our Winter FT Olympics, holding the chin-up position longer than anyone else, an impressive display of strength and determination.

Overcoming Injury with Smart Training

Recently, Yogev faced a challenge when he underwent meniscus surgery.

Instead of stepping away from training completely, he worked closely with our personal trainers to modify his workouts and focus on exercises that supported his recovery.

By adjusting his program and staying consistent, Yogev continued building strength safely while rehabbing his knee. His positive mindset and commitment to the process have been inspiring to watch.

Combining Strength Training and Nutrition for Results

Yogev also participates in our Nutrition Together Program, where he focused on simple but powerful habits:

Increasing daily protein intake
Drinking more water
Reducing some of his favorite savory snacks

Since November 2025, he has achieved impressive results:

Weight loss
3 pounds of skeletal muscle gained
4% reduction in body fat
His progress is a perfect example of how personal training and nutrition coaching together produce lasting results.

Dana’s Journey: Building Strength and Confidence

Dana’s Fitness Together journey began in a fun way; She won a raffle at her children’s school that introduced her to the studio.

Her goals were straightforward:

Improve her exercise technique
Change up her workout routine
Build strength to stay active for herself and her family
Training three times per week, Dana has made incredible progress. Her form has improved dramatically, and her strength has increased faster than she expected.

A Major Strength Milestone

One of Dana’s biggest accomplishments so far is achieving a 245-pound deadlift personal best.

That milestone represents months of consistent training and highlights just how strong she has become.

Stronger Together

What makes Yogev and Dana especially inspiring is the way they support each other.

Like many families in Burlington and surrounding Massachusetts communities, their lives are busy with careers, kids’ activities, and family commitments.

Yet they continue to make time for their health.

Their teamwork, consistency, and positive attitudes make them great role models for their children and for others in the Fitness Together Burlington community who are trying to balance family, work, and personal wellness.

Their story is a reminder that you don’t need a perfect schedule to prioritize your health, you just need commitment and the right support system.

Personal Training in Burlington, MA

Fitness Together Burlington is a private personal training studio in Burlington, Massachusetts serving clients from Burlington, Woburn, Billerica, Bedford, Wilmington, and surrounding communities.

Our trainers specialize in:

One-on-one personal training
Strength training programs
Customized fitness plans for busy professionals and parents
Nutrition coaching and accountability

If you're searching for personal training in Burlington MA, our studio provides a private, supportive environment where clients receive individualized coaching and real results.

Learn more about our studio:
https://fitnesstogether.com/burlington

Fun Facts

Dana

• Coaches and plays Catchball and serves as president of the nonprofit league
• Practices adult gymnastics and loves doing acro and gymnastics skills with her boys at home
• Works at Google
• Loves the outdoors and adventure
• Served in the Israeli military

Yogev

• Favorite color: red
• Assistant coach for his kids’ soccer teams
• Dream travel destination: Iceland
• Also served in the Israeli military

Frequently Asked Questions

Is personal training worth it for busy parents?

Yes. Personal training provides structure, accountability, and efficient workouts, making it easier for busy parents to stay consistent with their health.

How often should someone train with a personal trainer?

Most clients train 2–3 times per week, which allows them to build strength, improve mobility, and maintain consistency.

Can strength training help runners avoid injury?

Yes. Strength training improves joint stability, muscle balance, and running efficiency, which can reduce injury risk and improve long-term performance.

What a Healthy Meal Looks Like | Simple Balanced Plate Guide

Sat, 07 Mar 2026 05:00:00 -0600

Trying to eat healthier doesn’t require calorie tracking, food scales, or complicated apps.

In fact, one of the easiest ways to improve your nutrition is by using a simple balanced plate method. This visual approach helps you build healthier meals consistently without overthinking every bite.

Whether you're preparing meals at home or ordering at a restaurant, this method works for almost anyone.

The Simple Balanced Plate Method

A well-balanced meal can be built using this simple guideline:

½ Your Plate: Vegetables

Vegetables should make up about half of your plate. They provide fiber, nutrients, and volume without a large calorie load.

Great options include:

Broccoli
Peppers
Spinach or leafy greens
Tomatoes
Zucchini
Cauliflower

Fresh, frozen, or roasted vegetables all work well and help support overall health.

¼ Your Plate: Protein

Protein plays an important role in muscle recovery, strength, and staying full between meals.

Examples of quality protein sources include:

Chicken
Fish
Eggs
Lean beef
Tofu
Greek yogurt

Most people benefit from a palm-sized portion of protein at each meal.

¼ Your Plate: Carbohydrates

Carbohydrates provide the energy your body needs for workouts, daily activity, and recovery.

Smart carbohydrate options include:

Rice
Potatoes
Whole grains
Pasta
Fruit

A common portion guideline is about one cupped handful of carbohydrates per meal depending on activity level.

Add a Small Source of Healthy Fat

Healthy fats improve flavor, satisfaction, and nutrient absorption.

Examples include:

Olive oil
Avocado
Nuts or seeds
Cheese

Even a small portion can make a meal more satisfying and balanced.

Why the Balanced Plate Method Works

Many people struggle with nutrition because they believe meals must be perfect or precisely tracked.

The balanced plate method works because it focuses on structure instead of perfection.

When most meals include:

Vegetables
Protein
Carbohydrates
Healthy fats

Your nutrition naturally becomes more consistent and sustainable.

Frequently Asked Question

What does a healthy meal actually look like?

A healthy meal typically includes:

Half a plate of vegetables
One quarter plate of protein
One quarter plate of carbohydrates
A small portion of healthy fat

This balance helps support energy, muscle health, metabolism, and overall wellness.

A Simple Nutrition Mindset

No meal has to be perfect.

The goal is simply better than before.

Small improvements made consistently tend to produce far better long-term results than extreme diets that are difficult to maintain.

Brendan Stapleton Running the Boston Marathon

Wed, 04 Mar 2026 05:00:00 -0600

Burlington, MA entrepreneur and fitness professional Brendan Stapleton will take on one of the world’s most historic races, the Boston Marathon, while raising funds to support cancer research through the Dana Farber Marathon Challenge.

On April 20, Stapleton will run in the 130th Boston Marathon, an event that includes 30,000+ runners, while also joining more than 500 Dana Farber Marathon Challenge teammates. Together, the Dana Farber Marathon Challenge team aims to raise more than $8 million for cancer research at the Dana Farber Cancer Institute.

For Stapleton, the race represents more than a personal athletic milestone. It is an opportunity to support life-saving research while representing the Burlington, Massachusetts community he has served for years as a business owner, fitness professional, and local leader. Stapleton is running in memory of Kevin Murphy & Donald Tocci as well as in honor of Lary Lovett and Grace Emmett.

A Burlington Fitness Leader Giving Back

Stapleton is well known throughout the Burlington area as a local entrepreneur, endurance athlete, and owner of Fitness Together personal training studios in Massachusetts. Through his work in the fitness industry, he has spent years helping individuals build strength, regain mobility, and improve their long-term health.

His commitment to wellness extends beyond the gym.

Stapleton is also actively involved in the Burlington Area Chamber of Commerce, supporting local businesses and community initiatives that strengthen Burlington’s economic and civic landscape.

Running the Boston Marathon as part of the Dana Farber Marathon Challenge reflects his belief that health, community, and purpose-driven leadership are closely connected.

The Commitment Behind Every Marathon Runner

Participating in the Dana Farber Marathon Challenge requires both physical preparation and a commitment to fundraising as each runner pledges to raise funds to support cancer research. Stapleton's goal is $15,000. Supporters can contribute to Stapleton's Dana-Farber Marathon Challenge by donating HERE

About Brendan Stapleton

Brendan Stapleton is a Burlington, Massachusetts entrepreneur, fitness professional, and community advocate. As a business owner and leader within the local business community, he is passionate about helping people improve their health while supporting initiatives that strengthen the Burlington community.

Through fitness, leadership, and charitable involvement, Stapleton continues to promote healthier lives and stronger communities throughout Massachusetts.

#FitnessTogether #WellBizBrands #BurlingtonAreaChamberOfCommerce #personaltrainer

February Client of the Month…Katie D

Wed, 25 Feb 2026 05:00:00 -0600

We are excited to announce our client of the month for February… Katie D!

Katie began working with us in September 2025, and quickly immersed herself in the culture at FT Burlington. She fearlessly hopped into 6 AM workouts, and even as the mornings started to get colder, was always on the treadmill 15 minutes before her workouts getting warmed up.

Right from the beginning, Katie sought to challenge herself. She not only asks for us to push her, but takes ownership over her time in the gym. She frequently checks in about her form, and asks questions about not just how to do certain movements, but why we do it. She’s absolutely crushing it, squatting more than twice what she was using just 3 months ago, and seeing massive gains to her upper body strength as well.

Her next goal: 20 pushups. Stay tuned, we can’t wait to see her conquer it!

Since September ‘25

Up 2.6 muscle
Down 3.2 BF
Down 2.8% BF
Down 1 level visceral

Fun Facts about Katie:

Has a dog named Karsen
Really enjoys traveling, if you need ideas on places to go Katie is the one to ask!
Is a big Swiftie!!
Has GREAT gym-fits and loves an off-white sweater and baseball hat
Enjoys skiing in the winter time
Loves Christmas Hallmark Movies during the Holiday season
Played lacrosse in college

Understanding Hormone Health and How to Train for Energy

Thu, 19 Feb 2026 07:00:00 -0600

Hormones influence nearly every system in the body — from metabolism and mood to sleep, muscle mass, and energy levels. For women entering perimenopause and menopause, hormonal shifts can feel sudden, confusing, and frustrating. Workouts that once felt empowering may suddenly feel draining. Energy dips can become more common. Recovery may take longer.

The good news? Exercise is still one of the most powerful tools for supporting hormonal health, but it needs to be approached differently than before. Understanding what’s happening inside the body (and working with a knowledgeable personal trainer) can help women train in ways that restore energy instead of depleting it.

Perimenopause: The Transition Years

Perimenopause can begin in your 40s (sometimes earlier) and may last several years before menopause officially occurs. During this time, estrogen and progesterone levels fluctuate unpredictably. Rather than a steady decline, hormones rise and fall in uneven patterns.

Common symptoms include:

Irregular cycles
Sleep disruption
Mood changes
Brain fog
Increased belly fat
Reduced stress tolerance
Energy crashes

Many women describe feeling like their body no longer responds the way it used to. That’s because hormonally, it doesn’t.

Estrogen plays a role in insulin sensitivity, muscle repair, inflammation regulation, and even serotonin production. When estrogen becomes inconsistent, energy levels can feel inconsistent too. Some days feel normal, while other days feel like you’re running through mud. This unpredictability is often what makes traditional workout plans frustrating during perimenopause.

Menopause: A New Hormonal Baseline

Menopause is officially diagnosed after 12 consecutive months without a menstrual cycle. Estrogen and progesterone levels settle into a lower, more stable state.

With this shift, women may notice:

Decreased muscle mass
Increased fat storage (especially abdominal)
Reduced bone density
Slower recovery from workouts
Greater fatigue after high-intensity sessions

Lower estrogen affects how the body processes carbohydrates and how efficiently it builds and maintains lean muscle. Cortisol (the stress hormone) can also have a stronger impact, making intense training feel more taxing than it once did.

What worked in a woman’s 20s and 30s — back-to-back high-intensity workouts, fasted cardio, pushing through exhaustion — can now backfire. Now, instead of building energy, it drains it.

The Shift: Moving from “Burn More” to “Build Better”

For many women, fitness has long been centered around calorie burn and intensity. During perimenopause and menopause, however, the goal has to shift.

As hormones change with age, it’s important for women to work toward:

Building and preserving lean muscle
Supporting bone density
Stabilizing blood sugar
Managing stress
Enhancing recovery
Improving long-term energy

Developing and working towards these goals requires an intentional, personalized approach that can grow with you over time. This is where working with a personal trainer becomes especially valuable.

How a Personal Trainer Can Support Hormonal Health

A knowledgeable trainer understands that more intensity is not always better. Instead of pushing clients to exhaustion, they can design programs that support the body’s changing physiology. Let’s take a look at how your personal trainer can work with you to meet your body where it’s at, working with your hormones instead of fighting against them.

Prioritizing Strength Training

Strength training is one of the most powerful tools in this stage of life. It can help preserve and build muscle, support bone density, improve insulin sensitivity, and boost your resting metabolism.

Structured strength sessions a few times per week can help increase both your muscle mass and energy levels. When your muscle mass increases, the body becomes more metabolically efficient, which often translates into steadier daily energy. A trainer ensures proper form, progressive overload (a gradual, manageable increase in the volume, difficulty, and/or intensity of your training), and appropriate recovery time. Working with a personal trainer ensures proper form, progressive overload, and appropriate recovery time.

Managing Intensity Strategically

High-intensity workouts aren’t off-limits, but they need to be programmed thoughtfully. If you and your trainer agree that high-intensity workouts are a good fit for you, you’ll work together to take a specialized approach that prevents cortisol overload and protects you against burnout. Generally, it’s recommended that perimenopausal and menopausal women limit intense training sessions to one to two days per week, with an emphasis on active recovery days.

Monitoring Energy, Not Just Performance

Progress during perimenopause and menopause isn’t just measured by heavier lifts, faster mile times, or the number on the scale. Stress levels, sleep, and energy all matter, and your personal trainer will work with you to ensure that your training is positively impacting your life — not the other way around. If your energy is consistently low following your workouts, your trainer may need to work with you to adjust your program. Training should build resilience and boost energy, not create chronic fatigue.

Letting Go of the “Push Through” Mindset

One of the biggest mindset shifts during this phase of life is releasing the idea that exhaustion equals effectiveness. Fatigue after every workout is not a badge of honor. It’s often a sign that the body needs something new. After your workout, you should feel accomplished and strong. When workouts are properly aligned with your hormonal health needs, your energy should improve (both inside and outside of the gym).

The Big Picture: Strength for the Next Chapter

Perimenopause and menopause are not the end of vitality — when managed effectively, they mark a transition into new phases of strength. At Fitness Together, we understand what it takes to support you through all of life's changes, and your personal trainer will be with you every step of the way. With the right strength training strategy, you’ll be able to build lean muscle, protect bone density, stabilize your metabolism, and feel more confident in your body. Reach out to your local Fitness Together today to get started and learn more

Setting Yourself Up for Success in 2026

Tue, 27 Jan 2026 07:00:00 -0600

The Value of a Professional Fitness Assessment

Trained professionals bring a level of insight that’s difficult to achieve independently. Subtle movement issues, like asymmetries, limited motion range, and compensatory patterns can easily go unnoticed if you don’t know what you’re looking for. Over time, these issues can contribute to discomfort, stalled progress, or injury.

During the Signature Fit Evaluation at Fitness Together, trainers can identify these patterns early and design personalized training programs to address issues directly. Exercises aren’t just selected for effectiveness — they’re also selected for individual appropriateness, ensuring that the body is challenged without being compromised. This level of attention supports long-term consistency, which is often the missing ingredient in lasting results.

We Begin With Understanding, Not Assumptions

Many fitness programs begin with generalized templates that assume all bodies move the same way. While convenient, this approach often overlooks the nuances that matter most: how an individual moves, where they compensate for pain or past injuries, and what limitations may be present beneath the surface.

The Signature Fit Evaluation allows personal trainers at Fitness Together to shift the focus from assumptions to observation. Rather than measuring how “fit” a person appears, our evaluation examines movement quality, joint mobility, stability, and strength patterns. It also accounts for personal history, including previous injuries and current concerns. This process allows training to be built from the ground up from a place of understanding, rather than trial and error.

Supporting Progress while Respecting Limitations

For a lot of individuals, previous injuries create hesitation around exercise. A knee that feels unreliable or a shoulder that has never fully recovered from an injury can cause a lack of confidence and limit engagement. The Signature Fit Evaluation allows these factors to be acknowledged rather than avoided.

With a clear understanding of what the body can tolerate and where it requires support, training can be adapted to individual needs. Movement is refined, not eliminated. Strength and stability are built gradually, reducing the likelihood of flare-ups while still supporting meaningful progress. This approach fosters trust, both in the body and in the process.

A Sustainable Approach to a New Year

The beginning of the year is often associated with intensity and rapid change. Progress achieved through urgency, however, is rarely maintained. Beginning the year with a structured evaluation encourages a more measured, strategic approach.

Rather than relying on motivation alone, individuals enter training with a plan informed by their unique needs. Workouts have purpose, progression is intentional, and expectations are realistic. This framework supports consistency beyond an initial surge of enthusiasm, laying the groundwork for lasting change.

Purposeful Training over Excessive Intensity

There is a common misconception that individualized assessments lead to less challenging workouts, but often, the opposite is true. When training is aligned with how the body functions and accounts for individual needs, effort is applied more effectively, paving the way for forward progress.

The personalized approach to training that follows the Signature Fit Evaluation allows progress to become steady, not erratic. Improvements in strength, mobility, and confidence occur without unnecessary strain. The result is training that feels purposeful and controlled, rather than reactive or exhausting.

Goals Grounded in Function and Well-Being

The evaluation process can also help clarify goals. Instead of focusing solely on external outcomes (like changes in body composition or the numbers on the scale), the Signature Fit Evaluation gives you a starting point to really think through how you move and how you feel.

Goals such as increased stability, reduced pain, improved energy, and greater confidence during movement tend to support long-term commitment. These outcomes extend far beyond the studio and contribute meaningfully to your quality of life.

Building a Foundation for the Year Ahead

The Signature Fit Evaluation at Fitness Together serves as more than an introduction — it creates a starting point that allows your personal trainer to develop a framework that helps you sustainably move toward your goals. It informs programming decisions, supports safe progression, and reinforces the idea that effective fitness is rooted in understanding the body.

For those beginning a new fitness chapter, starting with a comprehensive, complimentary Signature Fit Evaluation offers clarity, direction, and confidence. It takes fitness from a short-term resolution to a sustainable practice built on knowledge, professionalism, and respect for you as an individual.

If you’re ready to start moving toward your goals, it’s time to reach out to your local Fitness Together. We can’t wait to meet you and help you create lasting progress toward feeling your best.

January Client of the Month... Sean O!

Wed, 31 Dec 2025 05:00:00 -0600

Sean began training with us in January 2024 when his wife, Melissa, introduced him. Joining us, Sean was quite active as a runner, but was looking to begin strength training. He knew that between honing in on his nutrition and building a consistent routine, he would also be able to progress towards his body composition goals.

Early on, Sean’s training consisted of foundational movements. He took to strength training quickly, and continued to challenge himself with more complicated movements, building full body strength and power. Over the last few months, his training has centered around barbell movements, where he has really been able to see impressive strength gains. Now, he’s now squatting more than his own bodyweight for reps. Along with this challenging new training style, he’s put extra focus on nutrition; adding protein, eating cleaner and cutting out temptations. Despite traveling often for work and bringing his kids to sports, he has been incredibly consistent at finding time to make it in for his two weekly workouts.

Since February 2025, Sean has shed 5 lbs. of body fat, while packing on 4 lbs. of muscle, for a 2.8% drop in body fat percentage! In the same time frame, he’s also dropped 1 level of visceral fat!

Sean is a fantastic example of how impactful consistency and accountability can be. Sean commits his 45-minute sessions to being challenged, and puts the same effort into his nutrition and lifestyle at home. We’re so grateful to have Sean as part of the FT Burlington community, and can’t wait to see the gains he makes over this year!

Fun Facts about Sean:

From New Jersey, he is a New York sports fan (Rangers & Giants)
Hidden talent: He’s an excellent vacation planner
Used to brew his own beer and loves an IPA
Has two kids, both are avid hockey players
Adamant that he can outrun Joe Paps’ police dog (hope that training has been paying off!)

December Client of the Month... Jayashree S!

Mon, 01 Dec 2025 05:00:00 -0600

We are excited to announce our Client of the Month for December… Jayashree S!

Jay began training with us about a year ago with some simple goals: to feel better and get stronger. She was new to strength training, but outside of the gym, is quite active; Jay enjoys running and hiking, but always felt she was limited not by her cardiovascular levels, but by the strength of her legs and core. In her words, “everything needs strength training!”.

Jay joins us twice every week for our Small Group classes. She brings a smile to every session, and is always enthusiastic about challenging herself. Quite quickly, she mastered the form of foundational movements like squats and rows. Since then, her strength has developed rapidly, and she is now using weights usually more than twice as heavy as what she began with. She always emphasizes control, and is quick to make corrections to her form when needed. We’ve been especially impressed by her commitment to warming up with cardio before her sessions, always spending time on the treadmill before her workout starts. The results have paid off in her running too, where she is now running 15 kilometers, more than she has ever done.

Jay emphasized how much she appreciates the motivation of all our trainers, and that the support she’s received is the root of her progress. Truly, we’re the ones grateful to have her as part of our FT community, and can’t wait to see her continue to grow!

Fun Facts about Jay:

Is a vegetarian!
Her favorite movie is (a local classic) Goodwill Hunting.
Her favorite exercises are squats and anything that works core
Her favorite food is ice cream.
Recently joined a hiking club that ventures out into the mountains throughout New England.

November Client of the Month... Sonia R!

Mon, 10 Nov 2025 05:00:00 -0600

We’re so excited to celebrate one of our longtime clients, Sonia as the November Client of the Month!

Sonia has been part of the Fitness Together Burlington family since 2007 and her consistency over the years has been nothing short of amazing! Even with her busy schedule and all she does for the Burlington community, Sonia always makes time for her early-morning workouts and shows up ready to work hard.

Sonia has trained with us through it all and has not let herself make excuses - even through life’s obstacles. That dedication has paid off in a big way! Since the start of the New Year, Sonia has been on a tear. In January, she joined our Nutrition Together program. The results have been fantastic; the extra attention to her nutrition has paired perfectly with her efforts in the studio (becoming a macro queen herself, she even shares her knowledge with her friends!). Since February, she has lost 15 lbs. And decreased her body fat composition by 5%. Additionally, she’s managed to drop FOUR levels of visceral fat. That’s amazing!!

Sonia has also improved her strength, balance and core strength - which has helped her lower back pain decrease significantly. Oh, and did we mention she’s even completed a half marathon (on an injured ankle!)? In April 2022 - Sonia trained and completed the Fool’s Dual Half Marathon! Another amazing accomplishment!!

We’re so proud to recognize Sonia for her 18 years of hard work, positivity, and commitment to her health. She’s proof that when you stay consistent and keep showing up, great things happen!

Fun Facts about Sonia:

Has three children - one daughter, and two sons
Is the hostess with the mostess!!
Real estate is her passion - nothing fills her cup more than helping clients find their dream home.
If you need matching pajama set…she is your girl
Is a huge Red Sox fan!!!
Is always up for a great cup of coffee
Recently went to a live show of Family Feud
Loves to travel with her family and friends

An Evening of Connection and Community

Wed, 22 Oct 2025 04:00:00 -0500

At Fitness Together Burlington, we’ve always believed that true strength comes from more than just what happens inside the gym. It’s about connection, compassion, and community, the kind that makes Burlington such a special place to live and work.

This past August, we had the privilege of joining local business leaders, town officials, and members of the Burlington Area Chamber of Commerce (BACC) for a special evening at The Capital Grille Burlington. The event, hosted by Managing Partner Adam Mackler, brought people together to support Mission of Deeds, a Reading-based nonprofit that helps local families and individuals furnish their homes after hardship.

A night that brought purpose to the table

Mission of Deeds has been quietly changing lives for more than 30 years. Since 1993, they’ve helped furnish over 16,000 homes across Middlesex and Essex counties by providing new beds, donated furniture, and household essentials to those transitioning out of homelessness, escaping domestic violence, or simply starting over.

“The Capital Grille set the perfect stage for what Burlington does best: bringing businesses, civic leaders, and community members together,” said Brendan Stapleton, owner of Fitness Together Burlington and Chairperson of the BACC Board. “Supporting Mission of Deeds reflects our Chamber’s commitment to service and reminds us that the strength of our business community is measured by the impact we make on people’s lives.”

“Hospitality is about caring for people,” added Adam Mackler, Managing Partner of The Capital Grille Burlington. “We’re proud to host an evening that connects Burlington’s leaders while helping families in our own community.”

A community that leads with heart!

Events like this are a reminder that wellness isn’t just about fitness, it’s about lifting others up. Whether it’s through a workout, a fundraiser, or a simple act of kindness, every effort adds up to something bigger.

We’re proud to stand alongside organizations like Mission of Deeds and partners like The Capital Grille and the Burlington Area Chamber of Commerce as we all work together to make the people who need it!

If you’d like to learn more or get involved, visit missionofdeeds.org.

Thank you to everyone who continues to make Burlington a community that leads with heart!

October Client of the Month... Christen P!

Mon, 06 Oct 2025 04:00:00 -0500

We are excited to announce our Client of the Month for October… Christen P!

A new face at Fitness Together Burlington, Christen joined us this August. A Radiologic Technologist, Christen spends much of her days on her feet, often manually moving patients around. Also a new grandmother, she hoped to feel better moving throughout her days in both of those roles. Coming off of a bicep tendon repair this past December, she wanted to prioritize building an exercise routine.

Her start with us has been a resounding success, largely thanks to her commitment to coming in for her two weekly workouts and attention to her nutrition outside the gym. Since joining, she has lost 4.5 lbs of body fat. Simultaneously, she gained 1 lb. of muscle, all for a decrease of 2.2% body fat. Already, 1.5” has dropped from her waist! Additionally, along with feeling more energetic, her increased activity has resulted in her dropping 2 levels of visceral fat, and increasing her VO2 max by 5.

To round out her efforts, Christen also joined our Recovery Program to help learn to relax her body, and loosen up some stiff muscles.

Fun Facts about Christen:

Loves long drives down the Kancamagus Highway in New Hampshire
Works as a Radiologic Technologist
Enjoys painting rocks with uplifting imagery
Has 3 children, and one grandchild!
A niche favorite: likes barbecue sauce on chocolate ice cream

You're Busy — and That's Why Personal Training Makes Sense.

Wed, 17 Sep 2025 06:00:00 -0500

You're Busy — and That's Why Personal Training Makes Sense.

You're busy, life is packed with endless to-do lists. Between work, family, errands, and personal commitments, it often feels like there just aren’t enough hours in the day. And when schedules get tight, workouts are usually the first thing to drop off the calendar. Yet, physical health is what fuels all the other parts of your life — energy, focus, and resilience come directly from how you take care of your body.

That’s where personal training comes in. If you’re constantly juggling responsibilities, having a structured, personalized fitness plan can transform how you manage your health. At Fitness Together®, we specialize in helping people with jam-packed schedules fit effective workouts into their lives without the overwhelm. Personal training ensures that every moment you spend exercising is intentional, efficient, and aligned with your goals.

Let’s explore why personal training makes sense when you’re already stretched for time.

Programming Designed for Your Busy Lifestyle

No matter what your days look like, you're busy moving from one task to the next, and you're good at what you do. Others turn to you for your expertise. When you work with a personal trainer, you’re getting a professional consultant who is an expert in your fitness.

One of the biggest roadblocks for busy people is not knowing where to start or how to train effectively. You might find yourself hopping from one fitness trend to the next, or going back and forth between all-in and burnt-out.

With personal training, you don’t have to figure it out on your own. Every session is guided by a certified professional who understands how to create a program tailored to your lifestyle, schedule, and goals. Whether you’re training for better strength, weight management, improved mobility, or overall health, your trainer ensures that each workout is designed with purpose.

At Fitness Together, programming goes far beyond just “working up a sweat.” Your personal trainer will take the time to understand your unique needs, fitness level, and even your work and family schedule. They build a plan that balances intensity with sustainability so you don’t just start strong — you stay consistent long-term.

And here’s the best part: because your workouts are customized, you’ll get more out of a session with a trainer than you would out of two hours wandering through a crowded gym without direction. It’s about maximizing results while minimizing wasted time.

Accountability

Even with the best intentions, sticking to a fitness routine can feel impossible when life gets hectic. It’s easy to tell yourself, “I’ll go tomorrow,” only to find that tomorrow turns into next week — or next month. This is where personal training provides an edge you can’t get from a self-directed plan.

Accountability is built right into every session. When you know your trainer is counting on you to show up, it’s easier to stay consistent and harder to make excuses. That extra layer of commitment can make the difference between staying on track and letting workouts slide off your calendar completely.

But accountability doesn’t stop at showing up. Your trainer also helps you set realistic goals, track your progress, and celebrate milestones along the way. Having someone in your corner reminding you why you started and keeping you focused when life throws curveballs creates momentum that lasts.

At Fitness Together, many clients say that accountability is the number one reason they’ve finally been able to stick with a routine. It’s not about pressure — it’s about support, encouragement, and knowing that someone genuinely cares about helping you succeed.

Work-Life Balance

For most busy people, the biggest challenge isn’t motivation — it’s balance. Between long workdays, family responsibilities, and social commitments, carving out “me time” can feel selfish or unrealistic. But the truth is, prioritizing your health helps you show up better in every other area of your life.

Personal training simplifies the balancing act. Instead of trying to squeeze in random workouts, you’ll have structured sessions scheduled into your week. Because the workouts are efficient and tailored to your needs, you won’t waste energy wondering if you’re doing the right exercises or pushing yourself enough. You just show up, work hard, and leave knowing you’ve invested in yourself.

Even more importantly, training can become a stress release. Training sessions are one of the few times in the week where you can truly unplug — no work emails, no family obligations, just time to focus on their health. That mental reset often translates into improved energy, patience, and productivity outside the gym. When fitness fits seamlessly into your routine, it no longer feels like a chore. It becomes a natural part of maintaining balance, resilience, and confidence.

At Fitness Together, We’re Here to Help You Make the Most Out of Every Session.

Your time is valuable. That’s why at Fitness Together, our mission is to make sure every session works harder for you. With one-on-one attention, customized programming, and an environment free of distractions, you’ll leave each workout knowing you’re a step closer to your goals. We know you’re busy. But investing in your health doesn’t require endless hours at the gym — it requires focus, efficiency, and the right support system. That’s what personal training delivers.

Whether your goal is to get stronger, manage stress, improve mobility, or simply feel better in your day-to-day life, our trainers are here to guide you every step of the way. No wasted time, no guesswork — just effective training designed around your busy lifestyle. If you’re ready to take control of your fitness without adding more stress to your schedule, reach out to your local Fitness Together studio today. Together, we’ll create a plan that works for you — and helps you thrive in every other part of your life.

Disclaimer:

©2025 Fitness Together Franchise, LLC (“FTF”). Unauthorized duplication, dissemination, distribution, or use of this material is strictly prohibited. Each Fitness Together® studio is independently owned and operated Fitness Together® and Fitness Together + design are registered trademarks owned by FTF

September Client of the Month... Melissa M!

Tue, 02 Sep 2025 04:00:00 -0500

We are excited to announce our Client of the Month for August… Melissa M!

Melissa is truly the epitome of hard work. Every time she enters the studio, she pushes herself and sets the intention to improve incrementally. Whether it’s increasing weights, nailing her form or just really “feeling it”, Melissa savors all the small victories that come with her workouts. And lately, there’s been some bigger victories as well.

Over the last year, Melissa has increased the intensity of her workouts and eagerly welcomed every challenge we’ve thrown at her. Some recent victories include hip thrusting more than her own body weight for reps, and overhead pressing 25 lb. dumbbells.

Her hard work has translated into success outside the gym as well. Since Melissa joined in December 2023, she has lost 9 lbs of fat and gained 3 lbs of muscle for a whopping 6.3% drop in body fat percentage. Additionally, she is down 3 levels of visceral fat from her increased activity levels and extra focus on clean eating!

Melissa’s day-to-day is quite busy running her own dental practice. When she first joined us, she hadn’t been exercising recently and found she had been prioritizing work over exercise. We’re incredibly proud to have watched her prioritize herself over the course of the last year and a half, and to see how her four weekly workouts have become a staple of her life. On a recent vacation, Melissa even scouted out the gym equipment she would have available, and insisted on getting in all four weekly workouts virtually from the Outer Banks! We’re so grateful to have Melissa as a part of our Fitness Together Burlington community, and can’t wait to continue watching her love for exercise grow!

Fun Facts about Melissa:

Owns her own dental practice and has been practicing since 2000
Has one son in college, and one daughter in high school
Spends her summer weekends at her house in Cape Cod
Was a dancer growing up
Loves to go on science deep dives, nerding out on Youtube videos
Originally from Rhode Island
Enjoys hot yoga

August Client of the Month... Lynne P!

Tue, 05 Aug 2025 04:00:00 -0500

We are excited to announce our client of the month for August… Lynne P!

After driving by the studio many times, Lynne decided to stop by in early 2024 to learn more. She was seeking to develop a workout routine to feel stronger, improve her flexibility and balance, and relieve knee pain. After moving from her full-time position as a nurse to per-diem, she decided to invest her time in herself!

The workload of a nurse takes quite a toll on our bodies; lifting up patients, long days of standing, and hours of leaning over to tend to patients. Coming in, one important focus area for Lynne was her posture. As a result of her career, Lynne came to us with shoulders rounded forwards and a stooped-over posture, reminiscent of her days leaning over patients’ beds. The difference is night and day: Lynne’s posture today is unrecognizable, with proud shoulders and a strong core. She says she feels taller, and can tell her body is less compressed as she goes throughout her day.

She is also moving better than ever; on a recent trip down to Washington D.C., she returned saying that she has never felt more confident walking around the city with luggage in tow, squeezing into small spaces on the plane, and even went for a run with absolutely no pain (something that would have left her knees quite cranky before!)

Her work has paid off in other ways as well; since April 2024, Lynne has lost 4% body fat; gaining muscle and losing 10 pounds of fat! Even more impressively, Lynne has dropped 4 levels of visceral fat, with no signs of slowing down anytime soon! Additionally, she’s shed 9.5 inches cumulatively around her body!

We’re so grateful for the energy and glowing smile Lynne brings into the studio every time she comes in, and couldn’t be happier to see her feeling so healthy, and moving through life with so much confidence!

Fun Facts:

Is a hearth-cooking expert at a New Hampshire museum

Loves to make flavored simple syrups with various fruits and herbs

Worked as a nurse across many different specialties throughout her career

Her son is in the Air Force, and Lynne is a huge lover of aviation

Is an avid reader. At all times, Lynne likes to be working on one audiobook, one non-fiction book, and one fiction book to keep things interesting

Works with teenagers at Hanscom Air Force Base in a search & rescue education program

Your First Personal Training Session: What to expect

Thu, 17 Jul 2025 06:00:00 -0500

Your First Personal Training Session: What to Expect

There’s no need to feel nervous before working with a personal trainer, but it’s totally normal to feel this way.

Beginning a fitness journey can be an exciting — and vulnerable — time. It can feel nerve-wracking to reach out for help, even though you’re pumped about putting in the work to get the results you want.

Let’s take a look at some of the common fears clients have before they get started with personal training sessions.

Fear: “I’m afraid that I won’t be able to complete the workout my personal trainer gives me.”

Fact: During your Signature Fit Evaluation, your personal trainer will talk with you about your injuries, goals, and move you through a mini-workout that allows them to understand your current fitness level and any limitations you may have. Personal training is just that — personal — meaning your trainer will adjust your plan as necessary to ensure they’re meeting you at the nexus of challenge and ability.

Fear: “I’ll feel judged because I haven’t worked out in a while.”

Fact: Personal trainers at Fitness Together love what they do, and there’s no judgment when you walk through our doors. Your trainer will be excited to help you move toward becoming your happiest, healthiest self. It doesn’t matter where you’re starting — your trainer will just be glad that you showed up. You can be honest with your trainer about your struggles, and they’ll work with you to devise strategies to keep you on track.

Fear: “I won’t know how to do the exercises.”

Fact: You probably won’t — and that’s the point! Your personal trainer will work with you to teach you how to move in new ways that support your goals. Whether you’re working to lose weight, get stronger, shave a minute off of your mile time, or boost your energy levels, your trainer will walk you through carefully-crafted exercises, and they’ll be with you every step of the way. If you’re not sure how to move through an exercise, they’ll be right there with you to help you get it right.

What to expect at your first Fitness Together session

When you come into the studio for the first time, you won’t dive straight into a workout. Instead, you’ll meet with a personal trainer for your Signature Fit Evaluation.

Your Signature Fit Evaluation: creating a strategy

At Fitness Together, personal trainers believe in getting to know clients, allowing them to craft workouts specifically designed to meet your unique needs. You’ll start your Signature Fit Evaluation by going over your health history and lifestyle, as well as by talking about what you’d like to accomplish together during your personal training sessions.

The more honest you can be with your personal trainer, the better they’ll be able to help you get where you want to go. There’s no need to feel nervous when talking about your health-related behaviors. Your personal trainer wants to get a sense of where you’re starting so that you can create a plan of attack together.

Next, your trainer will help you move through a movement and posture screen. This allows your trainer to get a sense of areas of limited mobility, postural issues, and other factors that could affect your ability to work out. Then, you’ll move through a mini-workout with your trainer, which will give you an idea of what to expect from your first full-length workout, and will help your trainer design a plan that’s suited to meet your specific needs and move you toward your goals.

Personal training is not a one-way street. During your Signature Fit Evaluation — as well as during any other training session — you’re encouraged to ask questions and provide feedback. Your personal trainer will be happy to explain the “why” behind various movements, which can help motivate you to keep pushing through when workouts get tough.

Your first full-length workout

During your Signature Fit Evaluation, you’ll schedule your first full-length session with your personal trainer. While your individual workout will depend on your needs and goals, your session will typically start with a warm-up. This is a good time to chat with your trainer about any questions or concerns you have, such as experiencing pain or soreness.

Next, your trainer will walk you through each step of your workout, one rep at a time. When you work with a personal trainer, you get crucial feedback that allows you to make the most out of every minute of your workout. From slight postural corrections to weight adjustments to encouraging you to get the last rep in even when you’re tired, your personal trainer will serve as your knowledge base and cheerleader.

At Fitness Together, we offer both in-person and virtual training, making it easy for you to make time to get your sessions in. If you need to work with a hybrid model, where you have some in-person and some virtual sessions, just let your trainer know. We’re flexible and here to work with your schedule.

Your Fitness Together personal trainer can’t wait to meet you!

If you feel apprehensive about getting started with a personal trainer, no worries. It’s normal to feel anxious before trying something new, and your Fitness Together family is here to put you at ease. We’d love to get you set up with your trainer and schedule your Signature Fit Evaluation so you can start working toward your goals.

This is the perfect time to get started. Right now, when you work out with a Fitness Together personal trainer two times a week for a month, you’ll earn four free training sessions. Reach out to your local Fitness Together to learn more, save, and meet your personal training team.

July Client of the Month... Adam M!

Fri, 11 Jul 2025 04:00:00 -0500

We are excited to announce our client of the month for July… Adam Mack!

A long-time face at Fitness Together Burlington (FTB), Mack has been training with us since 2013. He joined us with the goal of losing weight, and developing a healthier lifestyle to feel better throughout the day. Since then, he’s been with us through all the ups and downs - including two meniscus repairs! Most recently, he had his right meniscus repaired in December 2024. Prior to that, we worked together to strengthen the surrounding areas and put him in the best possible condition to recover from the surgery. Following the surgery, his training was adapted to accommodate and assist in his recovery. Overall, it was a resounding success - despite spending his work days on his feet, Mack is moving better than ever.

Mack also takes part in our Nutrition Program, focusing on weight loss and meeting the nutrient demands our bodies require. His results over the last few months are a testament to his efforts with his nutrition; since October (just prior to the surgery), Mack has lost 20 pounds - all of which has been body fat - while holding his muscle level constant, an even more impressive feat considering the limitations on activity post-surgery. Mack is very active in the Burlington community, and we are so lucky to have him as part of the family here at FTB. For those of you who know Mack, you know his positive energy and generosity are contagious. We are so proud of Mack and all of his accomplishments. Cheers to all his next adventures and successes!

Fun Facts about Mack:

Loves to travel and hike - recently got back from a trip to Iceland!
Managing Partner of the Capital Grille in Burlington
From Brooklyn, now lives in the Burlington Area
Favorite group is the Wu-Tang Clan
Has two kids and a fabulous wife that keeps him active on the weekends
Frequently endures our constant serenading of ‘Return of the Mack’ by Mark Morrison

June Client of the Month... Jeff W!

Wed, 04 Jun 2025 04:00:00 -0500

We are excited to announce our client of the month for June… Jeff W!

Jeff began at Fitness Together Burlington in March of 2024. A health-conscious person, his primary goals were to develop an exercise routine that was sustainable and would contribute to his overall health. Having survived a heart attack in 2021, he had already begun making adaptations to his nutrition, and the addition of workouts was the next piece of the puzzle.

Since then, he’s been on an absolute tear: his strength in the gym has skyrocketed, and has developed remarkable balance, pushing himself in challenging single-leg exercises. Jeff has made remarkable progress since the dawning of the new year as well; since January, he has lost 8 lbs. of body fat, while maintaining muscle, for a 2.7% decrease in body fat percentage. Additionally, he decreased his visceral fat by 2 levels, a testament to his active lifestyle and nutrition. Along the way, he also won our March Madness grip strength challenge. We couldn’t be more excited to see his progress continue! In his words: “Have a good day, Go Hawks!”

Fun Facts about Jeff:

Is a TV production teacher for Waltham high school
Previously worked in production for sporting events
Is a huge fan of live music, frequenting multiple Phish concerts every year
Enjoys the outdoors, spending time in Cape Cod and Vermont
Likes to ruck (walking/running with a weighted vest) and mountain bike
Can be found at home practicing his balance while spending time with his two dogs

Extreme Morning Routines: What Works, What Doesn’t.

Thu, 15 May 2025 06:00:00 -0500

Extreme Morning Routines Have Taken Social Media by Storm. Here’s What Works—and What Doesn’t.

Fitness influencer Ashton Hall recently went viral for sharing his morning routine, which includes a 3:50 am wake-up time, a banana peel facial, treadmill sprints, a sunrise swim, and more. Other creators and fitness pros swear by cold plunges, chugging fresh-pressed celery juice, and meditating in the wee hours of the day.

While the morning routines of some content creators are impressive, you don’t necessarily need to go to David-Goggins-style extremes to reap the benefits of a great morning routine. Here, we’ll take a look at some of the most popular social media morning routine staples to help you decide how to fill your precious morning hours

Super-Early Wake Up Times

Waking up early is tough—especially if it’s not part of your usual routine. Still, there’s something to be said for getting up while the birds are just starting to chirp—it might be more beneficial than you think.

Research shows that there are a variety of benefits that can come with waking up early, including:

Increased metabolic burn during workouts
Lower risk of type 2 diabetes
Increased productivity
Increased physical activity levels throughout the day

You don’t have to wake up at 4 am to become a morning person. Taking it slow—for example, setting your clock 15 minutes earlier for a week, then setting it an additional 15 minutes earlier for the following week—can make a serious difference in your morning.

Getting up early is only beneficial if you’re getting enough sleep the night before. Most healthy adults should aim for seven to nine hours of sleep per night. This means if you’re aiming for a 5 am wake up, you’ll want to go to bed no later than 10 pm the night before. Whatever time you make your way out of bed, be sure to get some natural sunlight as soon as possible, as this can help signal to your brain that it’s time to get moving.

Our verdict: It’s a maybe. If you’re able to get the sleep you need while waking up super-early, great. If waking up hours before the world is awake stops you from getting the zzz’s you need, skip this one.

Meditation

Think of morning meditation like putting on armor for the day. No matter what life might throw at you between the time you wake up and the time you go to sleep, starting the morning with meditation can help you stay positive and focused.

A few tips for making a morning meditation habit stick:

Get out of bed. Meditation can be a little bit too relaxing first thing in the morning, and you might unintentionally drift right back to dreamland if you’re not careful. Moving to a dedicated meditation space (bonus points if it’s outdoors) can signal to your brain that it’s time to focus and start the day.
Start small. Even a few minutes of meditation can help start your day on the right path. Starting with just two minutes of guided meditation can help you solidify your new routine.
Be kind to yourself. Whether it’s your first time meditating or your 500th, it’s important to practice compassion and grace. Some days, your thoughts may wander, and you may find it harder to focus. That’s OK. The important thing is showing up, day in and day out.

Our verdict: It’s a yes. The benefits of meditation are proven by research, and starting your day with a clear, focused mind can help lower anxiety levels and increase your attention span.

Morning Exercise

There are definite advantages to getting your workout done earlier in the morning.

Some of the benefits of early-morning exercise include:

Increased metabolic burn throughout the day
Mental focus on healthy choices in the hours following your workout
Increased sense of clarity
Improved hormonal balance

Our verdict: It’s a maybe. When you exercise doesn’t matter nearly as much as whether you exercise. If morning workouts work for you, fantastic. If not, no big deal, as long as you find time to add meaningful movement to your routine most days of the week.

Cold Plunges

Known as “The Iceman,” Dutch athlete Wim Hof swears by cold therapy, including morning plunges into an ice bath. This trend has taken social media by storm, with wellness gurus like Andrew Huberman and sports superstars like LeBron James singing its praises.

While many praise the anti-inflammatory and post-workout recovery benefits of a cold plunge, it’s important to be careful if you decide to make this a part of your morning routine. You shouldn’t spend more than a few minutes in an ice bath, and you should stay away from cold exposure therapy altogether if you have heart or lung conditions, Raynaud’s syndrome, or diabetes. Hypothermia and nerve damage can also happen if you get too cold, so it’s important to trust your instincts when it comes to cold exposure.

Our verdict: It’s a no for most, unless you’re a high-performance athlete. If you decide to add an ice bath or other intentional cold exposure to your morning routine, proceed with caution.

Reach Out to Your Local Fitness Together Studios to Create a Workout Routine that Works for You.

At Fitness Together studios, your personal trainer will work with you to create a customized fitness program that makes sense for your lifestyle and needs. Whether you prefer live virtual training or in-person workouts, we’ve got you covered. Reach out to your local Fitness Together studio today to schedule a fitness assessment and begin the path to becoming your happiest, healthiest self.

May Client of the Month... Rob!

Sat, 03 May 2025 04:00:00 -0500

We are excited to announce our client of the month for May… Rob P.!

Rob joined us in 2021, seeking to lose weight and build a consistent exercise routine. Building that consistency around work and raising a son can be difficult, but for Rob, his two weekly workouts have become a staple of his week. From the second he enters the gym, it’s clear that he is there to work and continue pursuing and accomplishing his goals.

Rob enjoys being challenged ‘just enough’ in his workouts, and puts in all his effort to ensure his two workouts with us each week are as effective as possible. The result: crushing his goals. While his entire tenure with us has yielded amazing results, we chose to highlight Rob to recognize his efforts over the previous seven months. While achieving amazing strength gains through his weight lifting (deadlifting 215 lbs. for 8 reps), Rob has also lost 30 lbs. of body fat, without losing an ounce of muscle since August, and continues to achieve even more impressive numbers in the gym. We also applaud Rob for his commitment recently to arriving not only on time, but early for his workouts so he can fully utilize his 45 minutes every session.

Fun Facts about Rob:

Rob moved to the area after being raised in New Jersey
His favorite sports teams are a blend of some teams from home, and some locals: he’s a fan of the Bruins, Celtics, Mets, and Giants
He has one son, named Thomas
Rob makes some of the most delicious chocolate chip cookies; unfortunately, the recipe is top-secret
In the gym, he particularly enjoys deadlifting and arm exercises
An avid bowler, he bowls in a weekly league

The Power of Being Honest With Your Personal Trainer

Mon, 28 Apr 2025 06:00:00 -0500

Being Honest With Your Personal Trainer is Tough. Here's Why You Should Do It Anyway.

You’re talking with your personal trainer about why you’re not quite seeing the results you’re after, and together, you’re analyzing your workouts, nutrition, sleep, stress levels—and you can’t seem to find the issue.

Then, you realize that you’re not giving your personal trainer the actual answers to their questions—you’re giving them the answers you wish were true.

Being honest with your trainer isn’t always easy, especially if progress feels slow. But your trainer is there to support your whole journey — not just your workouts. Sharing what's going on with your lifestyle, nutrition, or mindset helps them guide you more effectively toward your goals.

Why Is It Hard to Be Honest About Nutrition and Exercise?

We talked with Minneapolis-based Doctor of Chiropractic, certified personal trainer, and owner of The Neural Connection Thompson Maesaka about why some people struggle to be straightforward with their personal trainer, even though they want nothing more than to move toward their health and fitness goals.

“I think a lot of people who hire a trainer to lose weight emotionally cope with food,” says Dr. Maesaka. “Cheating on a diet is more than just messing up the plan. It hurts them to face the idea that they ‘relapsed’ to their old behaviors, and this is harder to accept than simply burning a few more calories tomorrow.”

Dr. Maesaka also says that many people are highly appreciative of the hard work their personal trainers put in—which can make them feel more embarrassed if they’re struggling to stay on track outside of the gym.

“You often get highly invested in their success and want nothing more than to see them succeed. The client can sense this, and when they mess up, there is a deep sense of not wanting to disappoint the person who’s put so much time and energy into their success,” says Dr. Maesaka. “This is especially evident when you’ve seen success up to that point.”

The Importance of Honesty in the Gym

The good news: just like you, your personal trainer is human, and they don’t expect you to be perfect in or out of the gym.

This can be tough to believe when you’re surrounded by constant streams of “What I Eat in a Day” videos on Tiktok and Youtube, or when you’re seeing clip after clip of the perfect morning routine on social media.

We talked to Jesse Feder, registered dietitian and certified personal trainer, about the importance of remembering that these are curated versions of the truth, and most people aren’t 100% on point, 100% of the time.

“Oftentimes, people like to compare themselves with what they see on social media…This can lead to them losing confidence, having false perceptions about what is actually healthy, and harboring feelings of shame,” says Feder. “I think this leads to people lying about what they eat, how much they train, or what they do for their health. They want to say what they think others want to hear. But, in reality, we are here to support them and build their confidence.”

Tips to Help Your Personal Trainer Help You

If you haven’t been straightforward with your personal trainer about your habits outside of the gym, you’re not alone. Creating a clean slate can help you begin to move forward and make progress.

Try these tips if you’re ready to honestly communicate with your personal trainer about what’s happening between sessions:

Remind yourself that it’s OK to be vulnerable. At the start of your next session, tell your personal trainer that you’ve been struggling with food, sleep,whatever the case may be. Let your personal trainer know that you’re ready to make a change moving forward, and that you’d like to be held accountable for your progress.

Ask your personal trainer to help you find your why. If you’re having a tough time sticking to the plan when you’re not in the gym, ask your personal trainer to work with you and help you find the motivating factors that made you want to reach your goal in the first place. If you can’t find them, or they no longer exist, it may be time to set a new goal—and that’s OK.

Remember, they already have an idea of what’s going on. Your personal trainer is a professional who has helped countless people hit their fitness goals. If you’re not making progress and you’re not being honest, your personal trainer already has an idea that there may be a missing piece to the puzzle. By opening up and sharing what’s happening behind the scenes, you’re giving your trainer the chance to do their job with all your cards on the table.

The bottom line: even when it’s tough to be up-front with your personal trainer about your struggles, they can only do their best work if they know what’s going on during the time you’re not in the studio with them.

“Honesty is the vegetable in the client-trainer relationship. It doesn’t always go down easy and doesn’t always taste good, but it’s the most essential ingredient in the whole recipe and the one that will get you the results,” says Dr. Maesaka. “Trainers can’t help if they don’t have all the information, and a good trainer won’t shame you for a few hiccups here and there. They will continue to lift you up and encourage you to keep making good decisions despite your mistakes.”

A Fitness Together Studio Is In It With You.

Fitness Together® studios offer a non-judgemental, supportive environment that’s perfect for beginners and experienced exercisers alike. Reach out to your local Fitness Together studio today to schedule your first session and start working toward becoming your happiest, healthiest self.

April Client of the Month... Abby and Jeremy!

Fri, 04 Apr 2025 04:00:00 -0500

Client of the Month: Abby and Jeremy J!

We are excited to announce our clients of the month for April… the dynamic duo of Abby and Jeremy! Jeremy joined us in the Spring of 2016 as a gift from his wife, Abby, hoping to begin an exercise routine and mitigate the back pain he had been consistently dealing with. Two years later, Abby began her journey at Fitness Together Burlington. With a sedentary job, she was looking to increase her activity levels. Having seen Jeremy’s results and enjoyment of his time with us, she joined with a mission to be more active, and get stronger!

Jeremy has built a routine of consistently joining us twice a week for workouts. An avid sneaker collector, he can be seen coming in for his sessions in a rotating selection of fashionable shoes, always half an hour early to warm up on the treadmill! This commitment has yielded amazing results. Over time, his back pain began to subside, and his weight started decreasing right alongside it.

Initially seeking to introduce movement into her life, Abby’s journey with us has gone so far past that. Abby comes in for her workouts with a tenacity that has translated into incredible gains in strength and movement quality. With a passion for healthy movement and full-body workouts, her workouts have progressed to a remarkable level, and she is constantly increasing her intensity in difficult movements. A frequent participant in our monthly challenges, Abby was the winner of our Fall Olympics Plank Competition, as well as our February Step Challenge, completing 10,000 daily steps in the month of February.

Alongside their longstanding commitment to workouts with us, we’ve chosen to highlight these two for the month of April due to their incredible progress over the past few months. With an incredible focus on exercise and nutrition both in and outside of Fitness Together, here are some incredible milestones for Abby and Jeremy since September 2024:

Jeremy has lost 23 lbs. of body fat, while maintaining his muscle content, for a decrease of 7% body fat composition!

Abby has gained 1 lb. of muscle while shedding 18 lbs. of body fat, for a decrease of 8.5% body fat composition!

We’re incredibly proud of the progress these two have made, both in their long tenure at Fitness Together Burlington, as well as their success over the previous months. With their consistent effort and attention to their fitness and nutrition goals, we’re sure this progress will only continue!

Fun Facts about Abby and Jeremy:

Jeremy’s passion in life (and work) is with cars
Abby particularly enjoys mobility work, and increasing her movement quality
The couple have two kids, both of whom play football and basketball
They enjoy vacationing around the Caribbean
Jeremy enjoys rucking (running with a weighted vest), and now carries 35 lbs
Abby averages over 12,000 steps per day

From Goal-Setting to Goal-Getting

Mon, 17 Mar 2025 06:00:00 -0500

From Goal-Setting to Goal-Getting: Tracking Progress and Celebrating Wins

You’ve set your health and fitness goals, you’re putting in serious time in the kitchen and the gym, and you’re starting to see the progress you’ve been hoping for. You haven’t hit your goal, but you know that you’re headed in the right direction. You’re feeling more energetic, you can push through workouts more easily, and healthy food feels like a treat—not a punishment.

Now what?

Making progress toward health and fitness goals is exciting, but the day-to-day repetition of exercising, getting plenty of sleep, and sticking to your meal plan can get monotonous. However, every step is worth it, and celebrating your efforts along the way can help prevent burnout.

There’s no need to wait until you hit your ultimate goal to celebrate all of your hard work. Measuring your achievement thus far and celebrating milestones can help keep you on the path to success. Whether you finally have enough energy to get out of bed the first time your alarm goes off, you’re feeling more confident in the way that you look, or you’re finally able to keep up with your kids during backyard soccer games, celebrating the small changes you feel as you work to become your healthiest self can give you the motivation you need to keep going.

Here, we’ll explore different strategies you can use to measure progress as you move forward on your fitness journey, the importance of celebrating small wins, how to deal with setbacks, and how you can keep your momentum moving forward in a positive direction.

One Day at a Time: Tracking Progress Matters

When you’re on a fitness journey, it can be easy to get hung up on your weight progression during your workouts, the numbers on the scale, or even blood work numbers at the doctor’s office. While all of these factors can be important parts of moving toward your health goals, feeling your best isn’t all about numbers.

Lalitha McSorley, a physiotherapist in Calgary whose clientele list includes Olympic athletes, Major League Baseball players, and Cirque du Soleil performers, says that it’s best to use a combination of metrics to track progress, including your overall sense of well-being. She says that while noticing changes in measurements can be motivating, it’s also important to do regular check-ins to note how you’re feeling. “I do this with patients and clients regularly,” says McSorley. “It’s an important part of their journey that’s often overlooked.”

Try these strategies to track your progress as you work toward your health and fitness goals:

Go digital. Apps make it easy to see your progress in real time. Whether you’re working to get stronger, lose weight, gain weight, exercise consistently, get faster, or you have another fitness goal in mind, keeping track of positive changes in an app can push you to keep going.
Keep a journal. Jotting down even a few sentences each day can help you see the changes in your mood and mindset that happen as a result of focusing on your health.
Take progress photos. A picture is worth a thousand words, and seeing the physical progress that you’ve made from one month to the next can help you see that your hard work is paying off.

The Psychology of Small Wins

Sure, celebrating a big win feels great—and it’s also important to also take time along the way to look back at how far you’ve come. When you celebrate small wins, you’re making deposits into your brain’s positive mindset bank, helping you create future success.

When you pause to acknowledge achievements—even small ones—you’re reinforcing the fact that your efforts are paying off, which is key for moving forward in your fitness journey. When you take a step back and look at how far you’ve come, you’re able to bolster your mindset and build resilience that will help you push through future setbacks.

Catherine Gervacio, RND, registered nutritionist, and diet consultant for WowMD, says that the celebration of small wins can be vital for helping you stay on track.

“It’s very important because it builds momentum, enthusiasm, and drive to continue your efforts,” Gervacio says. “It also creates a positive feedback loop. Each win, no matter how small, reaffirms that you’re on the right track.”

McSorley uses the concept of small wins to help her patients stay motivated. She specifically remembered a time when she was working to help a client hit the goal of running a 5K after an ankle injury.

“We first began by setting small rehab goals, like celebrating getting the ankle brace off, celebrating his first 1K, and so on,” McSorely said. “This helps you see progress in real time, which prevents burnout, as the road to the finish line is often very long. This gives you a sense of accomplishment even if you’re not at your final goal yet.”

Try these tactics to stay focused on the positive and celebrate small achievements as you continue to work toward your goal:

Reward yourself. When you hit a fitness milestone, treat yourself to a walk in the park, a coffee date with a close friend, a rewatch of your all-time favorite movie, or a new piece of workout gear.
Reflect on your progress. You don’t necessarily have to give yourself a tangible reward to celebrate progress. Writing in a journal about the positive changes you’re seeing in your physical and mental health can help your brain understand that the work you’re doing is worthwhile.
Share your wins. Sharing your small wins with a friend, family member, or personal trainer can give you the encouragement you need to keep going.

Setbacks: How to Keep Pushing Forward

Whether you’re feeling fatigued, you’re struggling to stay on track with your nutrition plan, or you’re not seeing data points moving in your desired direction, it can be tough to keep your eye on the prize when things aren’t going well.

If you’re struggling with motivation after a setback, you’re not alone. The good news: there are steps that you can take to inspire and push yourself to get back on track, and you’ll be stronger for it.

Gervacio recommends focusing on what’s going right—not what’s going wrong. “It’s all about mindset,” says Gervacio. “Instead of focusing solely on what hasn’t improved, it's best to shift your mindset and focus on the gains you have made.” She recommends focusing on daily wins, like the fact that you chose to attend a personal training session rather than watching a movie, to stay in the right headspace even when you’re not progressing as quickly as you’d like.

It can also be important to reevaluate your goals if you’re finding that you’re having trouble moving forward, or if you’re struggling to find small wins around the way.

“It’s important to reassess your goals every once in a while if you feel like you might need to break them into smaller, more achievable tasks,” says McSorley.

Keep Momentum Moving, One Healthy Decision at a Time

You’re already making progress—now, it’s time to keep forging ahead.

It’s important to remember that you’re not always going to feel as motivated as you did on day one of your wellness journey—and that’s ok!

“Discipline will always beat motivation,” McSorely says.

Try these tips to build positive momentum in your fitness journey:

Cultivate a sense of self-trust. When you do the things you say you’re going to do, you’re likely to grow your confidence in your ability to hit your goals. Build momentum by keeping self-made promises, such as going to bed early enough to get the rest you need to feel ready to hit the ground running for your morning workout session.
Explore new healthy habits. It’s easy to feel stuck in the same old routine. Working with a personal trainer is a smart way to constantly explore new exercises and workouts without having to put in the time and energy that it takes to create a new routine for yourself. Choosing a new type of produce to try each time you’re at the grocery store can keep your healthy eating routine from getting stale.
Make it a team effort. If people around you are starting to notice the changes you’re making, invite them to join you! Going for weekly walks with a neighbor, going for a hike with a loved one instead of going out for lunch, or hitting up a yoga class with a friend can all be valuable ways to build a sense of community that helps you keep pushing forward.

Your Local Fitness Together Studio is Here to Help You Get the Ball Rolling!

When you choose to work out at your local Fitness Together® studio, you’re choosing to immerse yourself in a positive, motivating, uplifting environment. From one workout to the next, your personal trainer will be with you to keep you moving when things get tough, and to celebrate all that you’ve accomplished. Your local Fitness Together studio is excited to support you as you work toward becoming your healthiest, happiest self. Reach out to your local Fitness Together studio today to learn more about what we do and schedule your first personal training session.

Share Your Wins With the Fitness Together Team

We want to celebrate your wins! Share your health and fitness wins on social media and tag your local Fitness Together studio. We can’t wait to see the payoff of all your hard work!

March Client of the Month..Jackie!

Thu, 27 Feb 2025 05:00:00 -0600

Client of the Month: Jackie S!

We are very excited to announce our Client of the Month for March: the one and only Jackie! Jackie joined us in the Fall of 2017, seeking to not only lose weight, but to move through life pain-free. As an elementary school teacher and grandmother, her days are quite demanding on her body.

Not only has she achieved drastic improvements in movement quality, but has developed a passion (and skill) for resistance training. She particularly enjoys the deadlift, and has progressed to lifting upwards of 200 lbs! This incredible growth is a result of Jackie’s consistent effort and commitment - she joins us for 1-on-1 training, frequents our Small Group classes twice per week, and restores her energy with our Recovery Program - never missing a session, and often seeking extra workouts when she has the chance.

In September of 2024, Jackie began our Nutrition Together to complement her efforts in the gym. The results speak for themselves - since September, she has lost 21.1 lbs, including 15.5 lbs of body fat, while maintaining her muscle. Additionally, she has lowered her visceral fat, and dropped 18.25 total inches around her body! We’re incredibly proud of her consistent progress, and the focus she puts towards continuing it.

Jackie’s smiling face uplifts everyone around her during her Small Group classes, and is never afraid to chat with new folks around her. She contributes so much to the welcoming environment we seek to create at Fitness Together, and we couldn’t be happier to have her in our community, and to keep watching her incredible growth!

Fun Facts about Jackie:

Has 4 grandkids, all of who live nearby
Teaches 1st grade, and loves working with children
Is a die-hard Steelers fan … her Monday workouts are often fueled by spite after a Pittsburgh loss
Enjoys hiking with friends and family
Loves cooking, especially healthy, high-protein meals!

Cultivating a Success Mindset

Thu, 13 Feb 2025 07:00:00 -0600

Keeping a positive attitude can make all the difference when it comes to achieving your health and fitness goals, and a Fitness Together® studio is here to support you every step of the way. Whether you’re just getting started with working out or you’re working to take your fitness to the next level, harnessing the power of mindset can help you stay motivated and focused on your goals, no matter what life throws at you.

Here, we’ll explore how getting your mind right can lead you to success, how to help overcome common stumbling blocks that can occur during fitness journeys, some mental tips and tricks that you can use to stay on track, and how scheduling sessions with a personal trainer can help you get the support you need to become your healthiest self.

The Psychology of Success: Why Mindset Matters

Cultivating the right mindset can be a key step in moving toward your fitness goals. Research shows that we have more than 6,000 thoughts every day, and using tools to keep your mind positive, growth-focused, and encouraging can make all the difference when it comes to staying on track.

Creating a positive mindset is often more easily said than done, however. Research also shows that about 80% of our thoughts are negative, creating an internal environment that can be tough to overcome.

The good news: If you’re stuck in a pattern of negative thinking, you don’t have to stay there. While it can take some practice, you can begin to change the voice in your head to that of a good friend, rather than an enemy. Changing your thinking doesn’t just make it easier to achieve your fitness goals—it can also increase your lifespan, give your immune system a boost, improve your heart health, and help you create better coping skills to manage stressful life events.

Creating a Positive Mindset

Ready to start cultivating a positive mindset? Try these tips to start making the shift:

Observe without judgment. Often, the inner critic has been on the job for decades, and it can take some time to get them to simmer down. Take a day or two to simply notice negative thinking when it comes up. Once you know what you’re dealing with, you’ll be better able to work toward positive change.
Practice positive thinking. When you begin to change your negative thoughts to positive ones, it can feel disingenuous—and that’s ok! Be gentle and patient as you work to transition to a more positive mindset.
Surround yourself with uplifting voices. While it’s not usually possible to cut all of the negativity out of your life, cultivating a positive environment when possible can work wonders for your mindset. Consider friendships, podcasts, social media follows, and don’t be afraid to remove yourself from people or things that bring more negativity than positivity into your life.
Celebrate the good. Spending a few moments each day reflecting on what you did well and the progress you’ve made can make it easier to get into the habit of creating a positive mindset. While it can be important to identify areas that require change, it’s also important to notice small successes so you can continue to build momentum.

Overcoming Common Roadblocks

There are bumps in the road along any journey worth taking, and your path to health is no exception. Let’s take a look at some of the most common roadblocks that come up on the path to wellness.

Roadblock #1: Procrastination

“I’ll start on Monday.”

Been there? You’re not alone. When we stumble and go off plan for a bit, it’s easy to get sucked into the idea of needing a “fresh start” to get back on track. Doing so, however, only delays your success. There’s no need to wait for the next morning—or even the next meal—to get back into the habits that help you feel your best.

“I’ll start when things die down at work.”

Hectic schedules can present challenges that are tough to overcome, but you can fit wellness into even the most jam-packed weeks. Finding small ways to fit wellness into your routine—like going for a 10 minute walk during lunch, practicing meditation for a few minutes after you get home from work, or enjoying an extra serving of produce with dinner can make a difference.

“I’ll double up tomorrow.”

If you’ve ever tried to make up for a missed workout by doubling up the next day, or tried to make up for a day of off-plan eating by being super-diligent in the days following, you likely know that this plan doesn’t typically work well. If you lose focus, there’s no need to try to make up for it—instead, simply get back to your normal movement and eating habits as soon as you can.

Roadblock #2: Self-Doubt

It’s not always physical limitations or a lack of motivation that can cause stumbles on a fitness journey—self-doubt can seriously impede your progress. Fear of failure, fear of judgment, and fear of success (really!) can all make it hard to get started on your journey, much less keep going.

Self-doubt is a feeling, not an indicator of who you are as a person. Building up trust in yourself is one of the most surefire ways to crush self-doubt when it comes to health and fitness. Keeping small promises that you make to yourself can help build up your confidence, one action at a time.

For example:

When you make an appointment with your personal trainer, put it on your calendar and treat it like you would any other can’t-miss event.
When you plan to work out in the morning, lay out your clothes, water bottle, and anything else you need to get started quickly.
Set yourself up for success when it comes to nutrition. Pack enough healthy food to get you through the day if you work away from home (instead of packing an amount you know will leave you heading to the vending machine).
Have a plan for times when you want to stay on track—but may be tempted to do otherwise. For example, if you’re committed to sticking to your plan but are going to attend a work happy hour, make a commitment to yourself to stick to soda water with lemon and leave in time to get a good night’s sleep.

Roadblock #3: Distractions

It’s easy to get to the gym, take a look at your phone while you’re stretching… and suddenly realize that half an hour has passed. Reducing distractions can help you keep your eye on the prize both in the gym and in the kitchen.

Working with a personal trainer or pre-planning your workout can help you stay focused on moving your fitness forward. Keeping foods that don’t make you feel your best out of sight can help stop mindless munching. Setting a time that you stop watching TV or looking at your phone can help you stay focused on getting the rest you need, rather than scrolling through social media or binge-watching the latest Netflix show.

If you’re unsure of what distractions you’re dealing with as you work toward your goals, try taking note of what's happening when you struggle to keep a positive mindset and stick to your plan. There’s no need to judge yourself—understanding what’s pulling your attention away from your goals is the first step in making the adjustments necessary to move forward.

Tools to Stay the Course

In addition to being prepared for the roadblocks you may encounter as you work toward your goals, it’s also important to take proactive steps that can help you cultivate a mindset that moves you forward.

Visualization

Stick with us here—taking a few minutes a day to visualize your ideal fitness journey can go a long way in helping your mind get on board with the changes you’re making in your body. To begin the process, find a comfortable place to sit. Close your eyes and visualize the outcome you want in your life. You can do this on a micro (visualizing the progress you want to make in your workout that day) or macro (visualizing where you want to be a year from now) level. If your thoughts drift, no worries—simply return to your focal point until the end of your visualization session.

Affirmations

If you’re trying to break a pattern of negative self-talk, daily affirmations can be a helpful way to set your inner monologue on a more positive path. Use affirmations in a way that works for you, whether that means saying them out loud to yourself in the morning, putting them on post-its on your bathroom mirror, or repeating them to yourself as you move through your workout.

Try these affirmations to begin guiding your thoughts in the right direction:

Every obstacle is an opportunity to become stronger.
I am relentless in the pursuit of my goals.
I am stronger than my excuses.
I nourish my body with clean food and clean thoughts.
I radiate health and well-being.
My energy levels are consistently high.
My mind and body are in perfect harmony.

Even if your affirmations don’t feel fully true (yet), it’s OK to fake it til you make it. As you practice affirmations that offer positivity, confidence, and inner strength, your mind will eventually follow suit.

Time-Blocking

In today’s hectic world, it’s all too easy to wonder when the time went when you finally have an hour to yourself. Setting aside time to work out, meal prep, meditate, grocery shop, and care for your mental health can seem overwhelming, and time blocking can help.

Dividing your day into blocks of time dedicated to specific tasks can help you stay focused, avoid distractions, and stick to one task at a time. You’ll likely find that time blocking makes you more efficient. For example, blocking one hour each Saturday to meal plan for the week allows you to prepare efficiently, lessening the likelihood that you’ll waste precious weeknight time deciding what to have for dinner. Blocking off an hour a few days each week for personal training sessions can help to ensure that you’re making exercise a priority, no matter what the week throws your way.

How Working With a Personal Trainer Can Help You Keep Moving Forward

When you work with a personal trainer, you get the support that you need to keep your eye on the prize, one session at a time. Many personal trainers have supported countless clients over the course of their careers and will be able to offer you advice, support, and mindset tips that can keep you moving forward when you’re struggling. Another bonus: when you sign up for a session with a personal trainer, you’re making a commitment to work toward optimal health. If you’re ready to get started, reach out to your local Fitness Together studio today.

We’re In This Together.

When you work out at a Fitness Together studio you’ll get the support and motivation that you need to stay on track as you work toward your goals. Your local Fitness Together studio is there to cheer you on when you encounter rough spots on your fitness journey, as well as to celebrate with you as you achieve one milestone after another. If you’re ready to get started, stay on track, and make positive changes, your Fitness Together studio is there to support you. Reach out to your local Fitness Together studio to learn more and schedule your first session.

February Client of the Month... Lisa!

Mon, 03 Feb 2025 05:00:00 -0600

Client of the Month: Lisa Poulin

We are excited to celebrate Lisa Poulin as our Client of the Month! Lisa has shown us all what true strength and determination look like. A breast cancer survivor, she came to Fitness Together Burlington in December 2023 with a goal of improving her overall strength and mobility. Little did we know, she would inspire us every step of the way.

When Lisa started, she was dealing with nagging back pain, but she was determined to make a change. With dedication and hard work, she’s not only reduced her back pain, but she’s also gained significant strength, especially in her core. Her progress has been nothing short of amazing. She’s increased her weights on exercises like deadlifts, lunges, rows, and has worked hard to improve her balance. Now, Lisa is able to do things like weighted single-leg deadlifts —something she never thought possible when she first started.

On top of her strength gains, Lisa’s core strength has improved. She went from doing elevated high planks to now doing more advanced movements like low planks with a body saw from floor…which is no easy feat! But it’s not just about the physical improvements—Lisa’s attitude and energy light up the gym. She always greets the team and fellow clients with a smile, and no matter what challenge is thrown her way, she tackles it with determination.

Lisa is also committed to her fitness journey outside of her sessions with us. She arrives early for her cardio warm-up before every workout, and she attends the Tuesday Strength class for cancer survivors, where she continues to push herself and be a source of motivation for others.

Lisa, we are so proud of all you’ve accomplished. You’ve shown us that with hard work, perseverance, and a positive attitude, anything is possible. Keep up the incredible work—you’re an inspiration to us all!

Fun Facts About Lisa:

Lives in Burlington and has two daughters, one of which you may see working at True North.
She has a dog named Lucy who is the cutest Brittany Spaniel.
Works as a consultant and has been with her company for 34 years!
Her favorite exercises are the lateral squats and single arm rows.
In her free time, Lisa likes to walk her dog and spend time with her family and friends.
Her favorite places to vacation are St. Johns and Turks and Caicos.

Cultivating Self-Trust During Your Fitness Journey

Fri, 03 Jan 2025 07:00:00 -0600

The new year is in sight, and we see promises of new beginnings all around us. People are setting lofty goals, vowing to make a change for the better, and choosing action steps that will help them make a lasting change.

However, within a few weeks, excuses start to set in for many of us, especially when we don’t see progress in the amount of time that we’d like. We miss a workout, go overboard on appetizers at a party, or spend one too many nights in a row enjoying takeout. Self-defeating thoughts start to creep in. We may wonder why we bother if we always revert to old behaviors, or why we shouldn’t just do what feels good in the moment when we aren’t making progress anyway.

This can cause many to give up on their efforts before fully giving them a chance.

Self-trust—a sense of confidence in your ability to stay true to your word—can be a successful first line of defense against the defeatist thinking that can cause us to throw in the towel before reaching personal goals. Fitness Together® studios believe in teaching you how to stick to the behaviors necessary to meet your goals, creating an increased sense of self-confidence and self-trust that can keep you moving forward even when things get tough.

Let’s dive in.

What is Self-Trust?

To understand self-trust and its importance in helping you move forward in your fitness journey, it can be helpful to understand what makes you trust someone else.

Imagine you have a friend who shows up late when you have plans, if they show up at all. When you call or text them, they respond… sometimes. When you ask them for a ride to the airport, you know there’s a decent chance that you’ll need to order an Uber.

In contrast, think about a friend you can trust. They show up on time. If, for some reason, they’re late, they let you know immediately and arrive as soon as possible. When you need them, they’re there. When they say they’re going to show up, you don’t give it a second thought—you know they’re true to their word.

When it comes to how you treat yourself, are you more like the first friend, or are you like the second friend?

We gain self-trust by treating ourselves the way we’re treated by the second friend. When we say we’re going to do something, we know we can trust ourselves to follow through. If we promise ourselves that we’re going to engage in behaviors that lead to change, we know we can trust ourselves to show up. When a roadblock appears, we find the most efficient way to get around it and move forward, rather than making excuses.

In times when things get hard, you’d call the second friend—not the first. This idea holds true when it comes to self-trust as well. When you hit a roadblock and you have self-trust, you don’t give in and give up. You know your commitments, you know that you do what you say you’re going to do, and you find a way to keep your promises to yourself.

Self-trust isn’t about being perfect. Rather, it’s about knowing that you’re going to stick to what you said you were going to do, no matter what.

Self-Trust and Fitness

In time, healthy behaviors become habits that we don’t think about—much like brushing our teeth or doing the dishes. When we’re not in a place that we’d like to be when it comes to wellness, this means that we aren’t regularly practicing the habits that can make us feel our best. We need to change some of our behaviors in order to help improve our health.

This means we need to trust ourselves to follow through with change, even when we don’t see immediate results. Each time we do this, self-trust grows, making it easier to stick to our guns the next time we’re tempted to give up.

It sounds simple, but it’s often more easily said than done.

When we aren’t seeing the progress that we’d like as quickly as we’d like, it’s easy to unintentionally sabotage our efforts. The scale isn’t moving, so why not stop at the drive-through for a pick-me-up? The strength gains we wanted aren’t happening, so why not skip the workout and binge watch a reality TV series instead? Nothing is wrong with either of those behaviors on occasion. When they become the habit—not the exception—it’s easy for us to lose trust in ourselves.

Let’s take a look at some of the strategies we can use to build self-trust during a fitness journey.

Make Appointments—and Stick to Them.

Sometimes, it can be easier to stay true to ourselves when that requires us to stick to our commitments to others. Setting up appointments with a personal trainer, signing up for a group fitness class, or committing to a running or walking club can all help you get started with following through with activities that support your health. Regular personal training sessions or group meetings can help you develop a habit that becomes a part of your daily life. At Fitness Together studios, it’s important that you feel better when you walk out of our doors than when you came in. We believe that when a habit makes you feel great, it’s easier to stick with it!

Set Yourself Up for Success.

Providing yourself with the tools you need to succeed matters, and doing so is paramount to increasing your ability to follow through. It’s much easier to stick to eating well when your fridge is stocked with fruits and veggies, just like it’s much easier to call up DoorDash when you come home to an empty kitchen.

When you take the time to set yourself up for success, you’re showing that you believe in your ability to stick to the plan. When you hit the grocery store so that you can meal prep for the week ahead, you’re investing both your time and money in your belief that you’ll stick to your plan.

Embrace the Pause.

When we’re working to create positive changes in our lives, there’s a moment of pause that exists between an impulse and an action. Noticing this pause is especially valuable when we’re considering not following through, as this can harm the self-trust that we’re working hard to build throughout this process.

When you’re walking the uphill battle required to create lasting change, you might experience thought patterns that sound like:

“It doesn’t matter if I miss this session. I’m tired, I should probably rest.”

“I’m really craving fast food, and I’m supposed to listen to my body, so it’s probably what I need.”

In the momentary pause after thoughts like this, you have a choice. You can choose the option that moves you closer to your goals, or the option that keeps you where you’re at. In the pause, you can decide that actually, you committed to a session, and even if you can’t work as hard as you can when you’re well-rested, you can follow through and give it your best. In the pause, you can remind yourself that if you’re craving fast food, you’re likely in need of calories, and choosing a nutrient-dense option will give you the fuel you need while pushing you closer to where you want to go.

It can take some practice to embrace the pause, but each time you do, you may realize that you can make the choice to stick to the promises you’ve made yourself.

Notice the Change.

As you continue to show up for yourself, you may notice that the thoughts that lead you to wonder whether you’ll stick to your desired behaviors dissipate. Staying true to what you told yourself you’re going to do becomes who you are—not just a choice that you’re making. Notice as your mind starts to shift from questioning whether you’ll follow through to figuring out how you’re going to follow through, despite the obstacles that inevitably enter your path.

More and more, you’ll see that you’re becoming the second friend. You won’t have to wonder whether you’ll meet your goals, rather, you’ll strategize how you’re going to get there.

Fitness Together Studios Are Here to Help You Move Forward, One Healthy Decision at a Time.

Learning to trust yourself to stick to the behaviors you need to move your health journey forward can take some time, and you don’t have to figure it out on your own. Working with a personal trainer can help you learn how to stay the course during difficult times in and out of the gym. Studios are here to support you every step of the way toward becoming your healthiest, happiest version of yourself.

Setting up sessions with a personal trainer at Fitness Together studios can help you prove to yourself that, yes, you can decide to get healthy—and stick with it. When you walk into a Fitness Together studio, you’ll feel right at home. A warm, friendly, encouraging, supportive atmosphere allows personal trainers to meet you where you’re at, whether you’re just getting started or have been working out for years and want to take your wellness to the next level. You can do this—and studios can help. Reach out to your local Fitness Together studio to get started today, and we’ll see you soon!

January Client of the month…Maura!

Fri, 03 Jan 2025 05:00:00 -0600

January Client of the Month…Maura

We are excited to announce the first Client of the Month for 2025…Maura! 🏋️‍♀️

Maura is an inspiration to us all showing us that with hard work and consistency you will reach your goals! Maura started here at Fitness Together Burlington in December 2021 with a goal of losing some weight, gaining muscle and overall feeling better after battling some injuries. Maura consistently shows up to each session and gives 100%. She trains 2x a week with a trainer constantly being pushed and never shying away from whatever crazy exercises her trainers like to throw at her. She even learned to enjoy Turkish get-ups. Since January 2024 Maura has lost a total of 20.3 lbs, 2.5% body fat, and a total of 15.5 inches off her body. That is incredible!

When Maura first joined us at FTB, she was in pain from over training, and not feeling her best. With consistent hard work, Maura found her balance between working out and recovery and is not only a lot stronger, but her knee pain improved and her overall movement got a lot better! Her confidence is up, and she’s feeling good inside and out. Not only is Maura killing it in the studio, she also put in the work on her off days from training. Maura can be found doing a peloton workout, or recovering with a yoga class! Maura is a motivation to us all, and no matter how busy her schedule is, she proves that if you set your mind to it anything is possible!

Fun Facts About Maura:

has a son named Derek, who she enjoys watching play hockey and football!
has a dog named Loki who she loves to pieces.
is a boss lady and is the president of her staffing companies.
enjoys reading and is your go to gal for all your book recommendations! She read 127 books in the year 2024..woaah!
Maura won the FTB Olympics pushup competition and showed all the trainers up..especially Brianna and Maria.
She loves watching and going to Boston spots events…especially Bruins 🙂
She enjoys spending time and going on vacation with her husband and son
A FT gym leggings fashionista..she has all the cool leggings.

December Clients of the month...Fran, Nicole & Gary!

Mon, 02 Dec 2024 05:00:00 -0600

We are excited to announce December Clients of the Month... The Halvorsen Family🎄🏋️‍♀️👨‍👩‍👧

As the holiday season brings families together, we’re thrilled to honor a family that embodies togetherness and teamwork in every sense—Fran, Gary and Nicole. The Halvorsen family is our Client of the Month for December, and their journey is nothing short of inspiring!

Each Halvorsen started at Fitness Together Burlington with different goals.

Fran originally started at FTB in 2017 to create a consistent workout routine for herself. She loved to work out and wanted to stay fit and healthy. Just a couple of years ago, Fran faced a tough challenge: she had to undergo two knee replacement surgeries. For many, that would be a reason to slow down. But not Fran! She walked into the gym determined to work on strengthening her body to prepare herself for the upcoming surgeries. 💪

She knew the journey wouldn’t be easy, but with determination and the support of her trainers, she committed to the process wholeheartedly. With a customized plan focused on strengthening the muscles around her knees, improving balance, and maintaining overall fitness, Fran has made remarkable progress and went through both surgeries with no complications. Because she set herself up for success..she had a quick recovery with both knee replacements. Now, she can perform everyday tasks with ease and has zero pain. Amazing!!

Fran isn’t slowing down anytime soon. Her next goal? Fran recently joined our Nutrition Together program to focus more on her eating habits and to gain a fresh boost of energy and confidence. With the help of our nutrition coach Brianna, Fran is down 10lbs, decreased her body fat percentage, and has lost inches everywhere. Fran is a huge inspiration, and we are very proud of her hard work!! Let’s all take a page from Fran’s book this month: Show up. Stay consistent. Believe in yourself.

Gary’s story is simple but powerful. He shows up, he works hard, and he brings a positive attitude every single time. And that consistency? It’s paying off in a big way. 💪 Gary started his fitness journey with us in February 2020—right when we switched to virtual training for a couple of months! His main goals were to increase strength, improve balance, and enhance functional movements for everyday life. Whether it was carrying groceries, navigating stairs, or simply feeling more confident…he knew these improvements would make a difference.

The combination of consistent training 2x/week and tailored workouts paid off in incredible ways. Gary has been building better balance and coordination, getting stronger and crushing personal bests (he is known in the studio for his EPIC planks!) and has significantly improved his core strength and overall cardiovascular system. What’s most inspiring is his dedication to showing up, putting in the effort, and staying positive throughout each session with a SMILE 🙂

When Nicole first started working with us in June 2020..she had a few goals in mind. She wanted to get stronger, lose weight and inches, and stay active through having a consistent routine. And guess what? She’s been crushing it on all fronts! 💪

Nicole has made impressive progress. Week by week Nicole has built strength and felt more powerful with each session. Despite occasional flare-ups from plantar fasciitis, Nicole hasn’t let it slow her down. She’s found ways to stay active, have her trainers adjust the program when needed, and kept moving forward. Nicole’s dedication is inspiring!!! 🌟

Along with crushing her workouts, Nicole recently started to prioritize her nutrition and like Fran, is working hard in our Nutrition Together program. Through consistent effort and healthy habits, Nicole has lost a total of 16.1 pounds and 1.8% body fat since July. She has also dropped a total of 11.5 inches! Wow! Nicole isn’t done yet and we are excited to see her continue her amazing progress. 👏

Fun Facts About The Halvorsen Family:

Fran & Nicole enjoy a Maria Protein Smoothie from True North after their workouts
Nicole’s favorite exercises include rowing movements, ab rollouts and dumbbell romanian deadlifts
Fran’s favorite exercises include anything upper body 🙂
Gary enjoys challenging himself with balance exercises and planking!!
Gary and Nicole both enjoy playing golf and collect autographs from professional golf players
Gary enjoys researching family histories
Everyone enjoys going out to eat in Burlington for special occasions to the Capital Grille, Eddie V’s, Tuscan Kitchen and Black & Blue.
The family also enjoys walking outside in their spare time (especially in the warm weather).

As December’s Clients of the Month, the Halvorsens remind us that fitness isn’t just about individual progress—it’s about lifting each other up one workout at a time.

Congratulations to this incredible family for their hard work and dedication. You inspire us all to approach fitness with joy, perseverance, and a whole lot of heart.

Let’s give them a round of applause as they wrap up 2024 with strength and togetherness! 👏✨

Motivation Wanes. Habits Stick. Make Lasting Changes.

Fri, 15 Nov 2024 07:00:00 -0600

“Motivation is what gets you started. Habit is what keeps you going.” —Jim Rohn

January 1st is just around the corner, and for many of us, that means that it’s time to dive into healthy new habits. At the Fitness TogetherⓇ studios, we’re here to help you feel your best, year-round, and we’re here to support you if you’re ready to use the motivation of a fresh start to ramp up your fitness journey! No matter where you’re currently at in your path toward becoming your healthiest self, we’ve got your back.

Here, we’ll take a look at everything you need to know about starting new habits, including how long it takes to form a habit, steps that you can take to stay strong in your habits when motivation wanes, and why it makes sense to get started now—before the onset of the New Year.

How Long Does It Take to Form a Habit?

If you’ve started researching habits, it’s likely that you’ve come across a ton of answers to the question of how long it takes for a habit to actually form. Current research shows that on average, it takes 66 days to form a new habit. That being said, there are many factors that influence how long it takes to stick to something new, including the difficulty of the habit you’re working to implement, the level of motivation that you feel to make a change, and your consistency levels as you initially work to make your new habit permanent.

The Science of Habits

At the start of each year, 44% of Americans make resolutions, and about half of them fail. Understanding the science behind habit formation can help to ensure that your efforts become a success story. The key to sticking to your habit day in and day out? Neuroplasticity (don’t worry—we’ll explain).

Neuroplasticity is your brain’s ability to change over time. It’s likely that you had a high level of neuroplasticity when you were younger. You knew that if you studied the words that would be on your spelling test, you’d learn them and do well on the test, which encouraged you to continue your habit of studying. This is known as experience-dependent neuroplasticity. We reinforce habits by doing them again and again. The same idea applies to negative habits. For example, a person who smokes may associate the taste of a cigarette with stress relief, despite knowing that it’s a bad choice for their health.

Understanding that undesirable habits aren’t just a part of who you are can be the first step toward living a healthier, happier life. Self-directed neuroplasticity—the science of intentionally rewiring your brain to create positive habits—is a research-tested, active process that you can use to help new habits stick.

Tracking your progress can help you reframe the way you think about new habits. If you’re making an effort to improve your energy levels by exercising regularly, consider jotting down a sentence or two in a journal each time you hit the gym. The goal is to meld emotion with action. You might write, “I feel proud and satisfied because I went to the gym after a stressful day at work,” or “I feel excited that I’m getting stronger because of my personal training sessions.” Over time, your brain can learn to focus on the positive effects of your new habits, setting off a cycle that keeps you on the right track.

As you begin to see progress toward your ultimate goals—running a faster mile, chasing after your kids without getting out of breath, etc.—be sure to jot down the changes that you’re seeing. This allows your brain to learn that positive actions lead to positive results.

Habit Stacking: Your Secret Weapon

We’re all hard-wired to stick to what we know, and when it comes to building habits, this isn’t necessarily a bad thing. Habit stacking uses habits that you already have to support the development of new behaviors.

Here’s how to do it:

Take a day or two to pay attention to habits that you already have. You’re not looking to pass judgment or find areas for improvement at this stage. Make a list of some of the behaviors you do every day. These can include listening to a podcast, making coffee, watching TV after dinner, letting the dog out, etc.
Choose a cue. Take a habit that you already have, and attach a desired new behavior to that habit. For example, you might choose listening to a podcast as the cue to head out for your daily walk, or you might choose the cue of letting your dog out to lay out your workout clothes for the next morning.

Focus on one new habit at a time. Once you’ve had a few weeks of success, you can add another habit to your stack, or you can choose a new cue and start a new stack. Tracking your progress to see how far you’ve come over time can help you stay motivated as you move forward.

Set the Stage for Success

While it can be tempting to wait for the first day of the new year to start working toward a healthier lifestyle, laying the foundation now can set you up for future success. Thinking about the behaviors you’d like to change and devising strategies to help can mean that you’re ready to hit the ground running as the new year approaches.

In the first few weeks of any lifestyle change, there’s going to be roadblocks and issues to work around. While you might have the best intentions when it comes to going straight to the gym after work, you may find that it’s actually best for you to get it done first thing in the morning. You might feel fully committed to sticking to a specific nutrition plan, only to find that it’s not actually the best fit for your body’s needs.

Leaving some room for error can help you get out of an all-or-nothing mindset. As you begin the process of figuring out the methods that work best for you, you’ll be able to move into the new year with confidence, knowing that you’ve already taken care of the troubleshooting that so often throws great intentions off track.

Fitness Together: Supporting You On Every Step of Your Health Journey

When you make the decision to change your health, you’re taking a big step toward a better future.. No matter what obstacles you face as you work to become your healthiest self, the Fitness Together studios are there to help you jump over each hurdle. When you succeed (and you will), the Fitness Together crew will be heading up your cheering section. Getting strong and healthy is a team effort, and we’re excited to welcome you to the huddle. Reach out to your local Fitness Together studio today to learn more and set up your first session. We’ll see you soon!

Fitness Together Holiday Survival Guide

Wed, 13 Nov 2024 05:00:00 -0600

If you’re trying to stay on track with your health and fitness goals, the end of year disruptors can feel like a major hurdle – making skipped workouts, overeating, and weight gain feel inevitable.

Good news: They don’t have to be!

We put together a Holiday Survival Guide just for you! It’s packed with tips and tricks that we use to help our clients prioritize health, fitness, and nutrition no matter what life – including the holidays – throws at us!

We like to think that your nutrition and fitness strategies should be designed to help you be successful on your most hectic days – not just the perfect ones. Use these tools to eat and move more intentionally during the holiday season and, we promise, you’ll feel strong, confident, and in control no matter how frantic your days get.

here are our 7 holiday survival tools:

1. Eat slowly. Stop at “satisfied” instead of “stuffed.”

This strategy helps you avoid overeating for two main reasons:

Physiologically, it takes 15-20 minutes for your digestive system to let your brain know that you are satisfied. Slowing down a meal allows that to happen before you overeat.
Psychologically, when you slow down and savor your food, you feel content with much less. This means you’ll eat less but enjoy what you eat a lot more!

So, by eating slowly, and stopping at “satisfied,” you can try all the delicious foods at grandma’s buffet without guilt or needing to work it off later.

2. Stick to simple, short workouts that you can do anywhere without any equipment.

One of the most common patterns we see is clients who want to get or stay fit will workout diligently for months, only to get derailed by the holidays and “fall off the wagon.” This is why we suggest a simple circuit of 4-5 compound exercises (big muscles, big movements) that can be done with minimal to no equipment and performed anywhere you go. Squats, push-ups, and lunges are all great starting points!

3. Eat well while on the go!

When you’re traveling, it can feel like navigating a nutritional minefield! Hunger signals become overpowering, junk food is everywhere, and there’s little time to sit down and enjoy your meals. It’s challenging for sure (but not impossible) to eat well no matter what life throws at you!

With smart strategies like eating before you go out or packing healthy snacks, you can protect your belly from sugar comas and bloating.

Aim for better – not perfect.

4. Make yourself a super shake!

What’s a super shake? It’s a nutrient dense, delicious, liquid meal that you can whip up and drink while wrapping presents.

Letting yourself get too hungry is one of the most common ways to end up over-drinking and overeating. And during the holidays, we don’t always have the time to prepare a balanced plate of protein, veggies, and fats. Try it for yourself! All you need is a blender, your choice of liquids, veggies, fruits, fats, and protein. Easy, right? Let’s make it easier, here’s our go-to recipe, when we need something quick and easy:

4 oz water
2 scoops chocolate protein powder
1 handful of spinach
½ frozen banana
A pitted date
1 tablespoon of peanut butter

Blend and enjoy!

5. Utilize the hand-portion control guide!

Want to get through the endless parties and dinners without losing strength or gaining weight? It’s possible!

And no, it’s not calorie counting; which is often annoying, impractical, and inaccurate, especially at Christmas dinner. We want you to try the “hand measure” method instead. Your hand is your portioning tool:

6. Load up on veggies!

Another effective strategy to avoid gaining weight over the holidays? Eat your veggies! They’re water dense, calorie-sparse, and full of nutrients to keep your energy level up for party #12.

We know, we know… veggies don’t taste as good as the Christmas cookies or mashed potatoes on the table. BUT we challenge you to try eating your veggies in a different manner than you’re used to: broiled, sauteed, steamed, or raw!

You’ll gain energy and lower your chances of overeating – it’s a win-win!

7. Lastly, it’s also okay to set your goals aside for a day or two and savor everything you enjoy about the season.

Leave the guilt behind, enjoy your favorite goodies, and get back on track the next day! A day or two of enjoying yourself will not ruin your progress.

November Client of the Month...Rick!

Thu, 31 Oct 2024 04:00:00 -0500

We are excited to announce November Client of the Month!

Rick started his wellness journey with us at Fitness Together Burlington 3 years ago! He came in open minded and ready for change! His main goal was to reduce his lower back pain, strengthen his core, gain more flexibility in his hips, decrease his high blood pressure and lower cortisol levels. As a highschool/college athlete he had been going to the gym on and off for most of his life. He then realized he was not being as consistent as he wanted and he needed to change it up! Like any journey the first several months are the hardest, Rick did not give up, he dove in deeper and leaned on his coaches for more accountability, in and outside of the studio. His sleep significantly improved, had less daily back pain, felt stronger, and his posture even improved. He was having fun again with his exercise routine. Rick finally felt like he was making the progress he was looking for. Hitting goals, being consistent and feeling better gave him the confidence to now start to focus on his weight loss goal. Again, leaning on his coaches, adopting and following new daily habits, he set a goal to be under 200 lbs. This goal was not only for a healthier, stronger version of himself, but so he could be a positive role model for his kids and be there for them as they become adults!

Rick consistently strength trained 4x/week at FT, worked diligently with Brianna through the Nutrition Together program, added in our Recovery sessions 1x/week, to help reduce his pain and stress levels. Rick lost 37 pounds, reduced his body fat by 7%, dropped 6 levels of visceral fat, decreased his BMI to a healthy range and lost over 22 inches! WOW! Rick is well deserving of this spotlight! His REMARKABLE progress does not go unnoticed- keep up the great work - your coaches say… we are not done

Fun Facts About Rick:

Originally from Georgia
Has 3 kids & 2 dogs
Favorite exercise is the Trap Bar deadlift & incline bench press
Loves New England sports but is also a big fan of the Braves
Loves road trips
In his free time he enjoys surfing and relaxing on a beach

Congratulations Rick! Keep up the amazing work - we’re so proud of you and can’t wait to see what you achieve next!

National Workout and Wellness Month

Tue, 15 Oct 2024 06:00:00 -0500

Welcome to spooky season—and National Workout and Wellness Month! At Fitness Together®, studios personal trainers are here to help you feel your best year-round. This blog can help you dig into healthy habits with some easy-to-implement tips that will help take your wellness to the next level. From the connection between food and your mood to how to develop the healthy habits that can help keep you moving throughout the day, you’re covered. Let’s dig in!

Jazzing Up Your Meal Plan: Making Nutrition More Exciting

Wake up, eat oatmeal with blueberries, drink coffee, repeat. While your breakfast routine may be delicious, any meal plan can begin to feel lackluster if you’ve been eating the same thing for days (or weeks!) on end. Here, you’ll see how you can help boost the excitement of your diet, keep meal planning simple, and get a boost of nutrition from unexpected corners of the grocery store.

Eat Fresh, Local, and In-Season

Enjoying the foods that are in-season in your area can help you stay out of a nutrition rut. Not sure what’s in season where you live? You’re covered. Check out this seasonal food guide to learn which fruits and veggies you can enjoy at peak freshness through each month of the year.

Shopping local is key when it comes to enjoying in-season produce. When you visit a standard grocer, you may find that foods that are in-season in your area are actually being shipped long distances. Visiting a farmer’s market or small, local grocer may help you enjoy the freshness of produce that’s grown close to home.

Make Meal Prep Simple

If meal prep gives you the Sunday Scaries, you’re covered! Taking an hour or two out of your Sunday afternoon to prepare for the week has tons of benefits, but it can be trying to find the time—and break out of a boring meal prep routine.

Try these easy meal prep tips to boost your beginning of the week motivation to get it done:

Start small. There’s no need to meal prep for a whole week if that’s not your thing. Prepping twice a week—on Sunday and Wednesday, for example—can give you plenty of fresh, healthy food that’s ready to go without the risk of getting bored of what’s in your fridge.
Stock up on containers. It can be frustrating to try to meal prep when you don’t have the equipment that you need. Treat yourself to plenty of easy-to-clean containers, in different sizes, so that you don’t have to wait for the contents of today’s lunchbox to hit the dishwasher in order to prep your food for tomorrow.
Spice it up. Using herbs and spices can help to boost the flavor of your meal plan, while also providing health benefits like reduced inflammation and cellular damage. If you’re not stocked up on spices, try to pick up a small, inexpensive jar of a new spice once or twice a month until you’ve got a full collection.

Incorporate These Easy Nutrition Powerhouses Into Your Diet

Adding foods that give you the most nutritional bang for your buck can be a great way to help you feel your best while enjoying every bite.

Try adding these nutrient-dense foods to your meal plan to give you the energy you need to get through the day:

Salmon. Loaded with omega-3 fatty acids, salmon can support the health of your cardiovascular system, brain, eyes, lungs, and heart. Filling up on this high-protein option can also help with feelings of satiety throughout the day, leaving you less likely to snack on foods that don’t bring you closer to feeling your best.
Seaweed. Packed with minerals like magnesium, calcium, and iron, adding seaweed to your diet may help to protect against inflammation. While enjoying nori-wrapped sushi is a great way to enjoy seaweed, you can also check out seaweed snacks, seaweed powder, and seaweed wraps to get your fill of your favorite under-the-sea veggie.
Potatoes. Yep, you read that correctly—potatoes are a filling, nutrient-loaded option that can help you get the energy that you need while keeping you feeling satiated. Potatoes are high in potassium, magnesium, manganese, copper, iron, vitamin C, and many of the B vitamins. Bonus: when you eat potatoes with the peel on, you’re getting a nice fiber boost. A word of caution: how you prepare potatoes matters and enjoying a baked potato with a bit of salt, pepper, and olive oil will give you a fantastic energy boost.

Mental Health Matters

Wellness isn’t just about your physical health—your mental health matters too. Let’s take a look at some of the ways you can mentally and emotionally feel your best.

Food for Thought: Nutrition and Your Brain

You know you feel great when you’re eating well—and it’s not all in your head. What you eat and how you feel are closely connected, and harnessing the power of food can help to support positive mental health. Your brain never stops working and supplying it with a steady stream of foods that support your mental health can make all the difference in your mood.

Many studies have shown a link between a diet with high amounts of refined sugars and impaired brain function, including an increase in symptoms in people who have depression. When individuals eat high amounts of processed foods, inflammatory cells and free radicals can circulate and create imbalances in the brain that can make it hard to function at your best. Boosting the amount of fruits and veggies you include in your nutrition plan and lowering the amount of processed foods you take in can help your brain function at its best.

Meditation

You don’t need to take a weekend away for a meditation retreat in order to get some zen into your life. Taking a few minutes, once or twice a day, to focus and clear your mind can be all that it takes for you to reap the benefits of this ancient practice.

To get started with meditation, find a comfortable, quiet place to sit. If you aren’t sure where to start, setting a timer (with a quiet, non-anxiety-inducing alarm) for five minutes can be a good place to start. Choose a trait that you’d like to embody—kindness, calm, peace, relaxed, steady, and confidence are all popular, helpful options. Focus on the word you’ve chosen as you slowly breathe in and out. Resist the urge to look at your timer.

If you’d rather try a guided meditation, check out the Calm app. You’ll be able to choose from a series of guided meditations that can help you focus and grow in your meditation practice. You can also check out plenty of free guided meditation options on YouTube.

Show Your Strength by Getting Support

Sometimes, eating well, exercising, and relaxation exercises aren’t enough to help you get where you need to be with your mental health, and that’s ok. Reaching out to a qualified professional for help is a sign that you take your health seriously. If you or the people you’re closest to have noticed concerning changes in your mood, sleep, appetite, relationships, or other important parts of your life, it’s important to reach out to a therapist, counselor, or your primary care doctor to get the support that you need to feel your best.

Creating Habits that Stick

Consistency is everything when it comes to health and wellness, and creating healthy habits that stick is a vital part of getting to where you want to be. Let’s explore some routines that you can implement to help you feel strong, energized, and relaxed from morning until night.

Get Centered First Thing

The alarm goes off, you mentally calculate how many times you can hit snooze, you jump out of bed at the last second. You grab a coffee on your way out (and maybe a granola bar if you have the time). You rush to work, and by the time you finally get to your desk, you’re exhausted—and the day hasn’t even started yet.
Sound familiar?

Establishing a centering morning routine can help you get away from the stress of the morning, setting the tone that you want to create for the day ahead. Waking up 15 minutes earlier (for real—no snooze button allowed!) than normal to stretch, journal, meditate, or read can help you set the stage for sticking to the rest of your healthy habits as the day goes on.

Make a Weekly Appointment at the Gym

You wouldn’t skip an appointment with your dentist or doctor, and you shouldn’t skip an appointment at the gym either. Whether you make an appointment with your personal trainer, sign up for a workout class, or agree to meet a friend to get in a sweat session together, your body and brain will thank you for making exercise a regular habit.

Endorphins are your body’s natural mood elevators, and when you exercise, you can get a natural increase in these feel-good chemicals. This means that you’ll be better prepared to seize the day, stay calm and confident when something goes wrong, and keep strong, steady energy throughout the entire day.

Create an Evening Routine that Eases Stress

Getting enough sleep is vital to your well-being, and creating a routine that sets you up for a great night of shut-eye is an important part of any wellness routine.

Whether you normally sleep like a baby or you tend to twist and turn, try establishing some of these tips to boost the quality of your rest, allowing you to wake up feeling refreshed and ready to crush the day:

Set a schedule. Go to bed and wake up at roughly the same time each day. Be sure that the time you set for going to bed is the time that you’re actually in bed, with your eyes closed, relaxing and beginning to fall asleep—not the time that you start getting ready for bed, or the time that you lay down and scroll through your phone. Try to stick to your schedule as much as possible (even on the weekends) to help your brain understand when it’s time to shut down for the day.
Spend time outdoors when you can. Your body’s internal clock is largely regulated by exposure to light, and sunlight exposure is vital for helping your body understand when it’s time to get moving and when it’s time to wind down. If you live in an area where you can’t easily spend time in natural light, talk with your healthcare provider about whether a light therapy box may be a good fit for your needs.
Pay attention to what works for you. While it’s sometimes not recommended to work out in the evening, you may find that a twilight jog sets you up for a relaxing night of sleep. While most people sleep best in a chilly room, you may find that you get your best sleep when you increase the temperature a bit. Paying attention to what makes sense for your body is vital to helping you get the best sleep possible.

Establish Routines for Healthy Movement Throughout the Day

Even when you’re not going through a workout at the gym, it’s smart to keep your body moving throughout the day. This doesn’t mean that you need to get out for a 10-mile run (unless that’s your thing!). Parking further away from your work entrance, making a point to spend some time outdoors on yardwork, and taking the stairs instead of the elevator can all boost your wellness and help you become your healthiest self.

The Fitness Together Brand: Your Year-Round Workout Partner

Fitness Together® locations are here to support you through every step of your health journey. No matter what your goals, your personal trainer will work with you to help you get there, one step at a time. Reach out to your local Fitness Together studio today to learn more about what they do and begin the process of working through a customized routine with a personal trainer who will be in your corner through the ups and downs of your path to wellness.

Get the Most Out of Fall With a Fitness Bucket List

Sun, 15 Sep 2024 06:00:00 -0500

When the leaves begin to change, it’s easy to get into the mentality of putting your fitness goals off until the coming New Year. That being said, there’s no reason to wait! The Fitness Together® brand has plenty of time left in 2024, and using the remaining months of the year to work toward a new goal can be a fantastic way to make the most of your time.

This fall, Fitness Together studios’ personal training team members are here to help you boost your health this fall by helping you create your fall fitness bucket list. No matter what your health goal, a Fitness Together studio will be with you every step of the way as you work toward feeling your best.

This fall, create a bucket list for fitness goals to help motivate and spur you in to action.

Potential Bucket List Item #1: Become a Runner

Whether you dream of running a mile without having to stop for a walking break or you’ve got your eye on running a 10K in the coming months, there are many small steps that you can take as you work toward becoming a regular runner.

Add these items to your to-do list if you want to see your body evolve into a speed and distance machine:

Recognize the importance of warming up. According to Christine Luff, certified personal trainer for Verywell Fit, blood vessels dilate as you warm up before a run. After completing a warmup that includes static stretches and dynamic stretches, Luff recommends starting with a slow jog. “Allowing your heart rate to increase gradually is beneficial, rather than immediately demanding max heart output by jumping full speed into your running routine,” says Luff.
Remember, slow and steady wins the race. When you’re psyched about starting a running program, it can be tempting to lace up your shoes and light the world on fire with your first training run. Doing so, however, can do more harm than good. According to REI Co-Op, it’s a good idea to work your way up to walking briskly for half an hour before you add running to your routine.
Start tracking. Using an app like Strava or Runkeeper can help you keep your eyes open to trends and improvements in your training. While you can keep your data to yourself, you can also use these apps to connect with others at a similar training level, giving you a community of support that can help you reach your goals.
Talk with your trainer about strengthening and injury-prevention exercises. Whether you’re starting a training program for the first time or you’re ramping up your current regimen, it’s smart to talk with your trainer about how your sessions can support your running routine. Be sure to mention if you’ve experienced a running-related injury in the past so that they’re able to work with you to develop a preventative care plan.

Potential Bucket List Item #2: Improve Your Nutrition

If you, like so many people, have said, “I want to eat better,” a million times but aren’t sure how to actually put it into practice, here’s some tips. While cleaning up your eating sounds appealing, it can often be a little tricky to figure out what exactly you’re supposed to do to improve your diet.

Let’s take a look at some to-do list items you can add for this fall to get the most out of your nutrition plan.

Try one new produce item each week. Adding new fruits and veggies to your routine can help you get a wider variety of vitamins and nutrients, help your family try fun new recipes, and keep your tastebuds from getting bored with the same healthy options. If you have little ones, bring them to the store with you to choose a new fruit or veggie once in a while—they can be more likely to want to give it a try when they’ve picked it out themselves.
Focus on what you can add instead of what you can cut out. When you’re working to clean up your nutrition, it can be tough to figure out where to start. Focusing on the nutrient-dense foods that you can add—instead of thinking about what you have to cut out—can help keep your mind focused on all that you’re adding to your life by improving your eating habits.
Talk to a personal trainer. Working with a fitness pro can provide you with some insight into what type of nutrition plan is the right fit to support your goals. A personal trainer can provide you with guidance on when, what, and how much to eat, and can help you troubleshoot your nutrition plan when you hit fitness plateaus.
Learn to—truly—listen to what your body needs. Learning to understand your body’s needs can be a key part of improving your health. Paying attention to the foods that fuel your body and help you feel your best can provide insight into what foods are the right fit for you. An important note: listening to your body doesn’t mean eating everything that tastes good all of the time, rather, it means paying attention to what your body truly needs (for example, more rest instead of a regular afternoon latte).

Potential Bucket List Item #3: Make Meaningful Movement a Habit

When you’re pressed for time, it can be tough to fit meaningful movement into your daily schedule. Thankfully, there are small steps that you can take that will encourage you to stay on track—no matter how many items you have on the calendar this week.

Try these tips to add healthy, intentional movement to your day for the rest of 2024 and beyond:

Use a fitness tracker to note progress toward your daily goal. Current short-term research shows that people who wear fitness trackers get nearly an extra hour of physical activity each week, according to Harvard Health. Add an extra walk at lunch, take an extra lap around the block when you’re walking your dog at the end of the day, or spend a few extra minutes chasing your kiddos around the playground and watch your numbers soar.
Get curious about what type of movement you enjoy. The best workout is the one you’ll actually do. If you’re new to exercise, you’ve got tons of options to help you add movement to your life. There’s no need to commit to a single form of exercise! Working with a personal trainer, taking group fitness classes, trying at-home yoga, or heading into the great outdoors for a hike can all help you discover what kind of movement feels best for your body.
Treat exercise as an appointment. You wouldn’t cancel a doctor’s appointment, and it’s important that you don’t cancel your exercise appointments with yourself either. Whether you’re working with a personal trainer or you’re getting your workouts in on your own, get it on the calendar just like you would any other appointment (and don’t forget to enjoy the satisfaction of crossing it off of the list once it’s done!).
Make it a group effort. For some people, exercise is the perfect time for quiet reflection. For others, it’s a chance to socialize! If you fall into the latter category, making exercise a group effort can provide you with the mental, physical, and social wellness boosts that you need to feel your best. Think about joining a running or walking club, getting some friends together to hit up a group fitness class, or signing up for a sports club in your area.

Potential Bucket List Item #4: Incorporate Mindfulness

The concept of mindfulness is simple: it’s the ability to be fully in the present moment, aware, relaxed, and centered.

According to the National Library of Medicine, mindfulness has many benefits, including:

Improved focus
Fewer depressive symptoms
Stress reduction
Improved memory
Less emotional reactivity
Increased self-awareness
Increased relationship satisfaction

While it’s clear that mindfulness has a wide variety of benefits, today’s fast-paced world can make it tough to stay fully focused in the present. For most people, mindfulness is much easier said than done. That being said, taking some time to devote to mindfulness each day can help you begin to reap the benefits of staying in the present moment.

Some ways that you can incorporate mindfulness into your life include:

Set aside just a few minutes of time for mindfulness each day. If you’re new to the world of mindfulness, it can be a bit anxiety-provoking to sit quietly with your thoughts for an extended period of time. If this applies to you, starting with just a few (2-3) minutes of mindfulness can help you work your way up to longer sessions. Using grounding techniques—such as focusing on five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste—can make it easier to keep your focus out of the past and future.
Find pockets in your day when you can go tech-free. It’s tough to focus on the present when you’re scrolling through your phone or have mindless TV playing in the background. Taking some time to go tech-free can help. Putting your phone on silent when you’re driving, taking some time to do household chores without distractions, or enjoying a walk with your partner, kids, friends, or pet without your phone can help you enjoy what’s happening in the real world.
Try a meditation or yoga class to clear your mind. There’s no reason to figure out mindfulness on your own! Signing up for a meditation workshop or yoga class can provide you with the guidance that you need to practice mindfulness regularly. If you’d prefer to check out meditation and yoga options at home, try the Calm app and Yoga with Adriene.
Find creative activities that support your mental health. It’s tough to focus on anything other than the present moment when you’re engaged in creative pursuits. Playing music, painting, drawing, sculpting, singing, and writing can all help you focus on and appreciate the present moment.

Potential Bucket List Item #5: Support Healthy Recovery with Great Sleep

Between back-to-school events, kids sports starting up, and work getting busier as you shift out of summer mode, the Fitness Together brand gets that it can be tough to add more items to your list this fall. Focusing on recovery and healthy sleep can give you the energy boost that you need to push forward, no matter how busy things become.

Some action items to include on your better-sleep plan can include:

Create a relaxing nighttime routine. It can be all-too-tempting to just crash into bed at the end of the day, scroll social media, and finally go to sleep when you can’t keep your eyes open any longer. Creating a healthy sleep routine, however, can set you up for sleep success. Turning off electronic devices about an hour before you go to bed, relaxing with a calming book or meditation practice, and keeping your room at a comfortably cool temperature can all make it easier for you to drift off at night.
Figure out the amount of sleep that works for you. Paying attention to the amount of sleep that makes you feel your best is key to developing the sleep routine that makes sense for your body. According to the National Institutes of Health, most adults need between 7 and 9 hours of sleep each night. Once you understand the amount of sleep that helps you feel your best, work to prioritize your sleep schedule as often as possible (including on the weekends).
Reach out for help if you need it. Some health conditions can make it tough to get the sleep that you need, and working with your doctor can help. If you’re trying to implement healthy sleep habits and are still having trouble falling asleep at night, talk with your doctor about setting up a sleep study so they can learn whether you’re having health issues that may be affecting your sleep.

Fitness Together Studio is Here to Help You Finish The Year Strong!

When you get started with a Fitness Together studio, an experienced personal training team member will work with you to create a personalized program to help you move toward your goals, whatever they may be. At each session, you’ll get to take a look at your progress and adjust your methods (if necessary). Getting fit is more fun when you do it with a team. A Fitness Together studio is with you every step of the way as you work to become the happiest, healthiest, version of yourself. Reach out today to learn more!

September Client of the Month..JoAnn!

Tue, 10 Sep 2024 04:00:00 -0500

We are excited to announce our Client of the Month for September: JoAnn!

JoAnn has shown incredible commitment and dedication throughout her fitness journey. She has been crushing her goals, consistently showing up for sessions, and has been working hard inside and outside the studio. Even though she may jokingly complain throughout her sessions...she will always get the work done! 💪

In January 2023, JoAnn made a new year's goal to make significant changes to her lifestyle. She wanted to lose some weight and continue to get stronger. In order to achieve these goals, she consistently showed up to FT for her 2x/week strength training sessions and truly dialed in on her nutrition. Since then, JoAnn has lost 20 pounds, reduced her body fat by 7%, dropped 6 levels of visceral fat, decreased her BMI to a healthy range and lost an overall of 20 inches! That is some remarkable progress! She also has continued to make progress in her sessions by progressively getting stronger and has even decreased her knee pain.

Fun Facts About JoAnn:

Has 2 cats named Max & Layla
Favorite music genre is alternative but listens to a variety of music.
Her all-time favorite band is Nine Inch Nails
In her free time she loves to drive around in her convertible with the roof down, do yoga and read apocalyptic science fiction.
Has a strong skin care routine
Always has pizza night on Thursdays from Pizza Works in Burlington

Please join us in congratulating JoAnn on this well-deserved recognition. Keep up the great work! 🎊

Meet our August Client of the Month...Russ!

Sun, 18 Aug 2024 04:00:00 -0500

We’re thrilled to shine the spotlight on our August Client of the Month… Russ! 🎉

Russ has been an absolute force in his fitness journey, showing unwavering commitment, resilience, and some truly incredible achievements.

Russ kicked off his fitness journey back in 2016 when he hopped on his first indoor bike—a Peloton. He officially joined FT alongside his wife, Audrey, on July 5th, 2017, and hasn’t missed a beat since! Every session, Russ brings energy and determination, always ready to move better, feel better, and crush his goals.

Now at 68, Russ is not just a fitness enthusiast; he's a true warrior. He’s battled through prostate cancer, shoulder surgery, and even a few broken toes. Yet, he's come out stronger—literally! Russ has significantly boosted his strength, mobility, and cardiovascular health. With newfound confidence, he’s taken his passion outdoors, completing 9 Ironman Relays and countless other cycling events. WOW indeed!

Thanks to his consistent 2x a week strength training at FT, major nutrition adjustments, and a mix of indoor and outdoor cycling, Russ has achieved some truly remarkable results. He’s shed 32 pounds, reduced his body fat by 13%, dropped 3 levels of visceral fat, slashed his BMI by 7 points, and trimmed 15 inches overall. These milestones are nothing short of inspiring. Huge congratulations, Russ! Oh, and let’s not forget—he’s turning 69 this month, so be sure to wish him a happy birthday when you see him!

Fun Facts About Russ:

He’s a proud Cornell University graduate, where he met his wife—on Graduation Day, no less!
He has a passion for collecting watches.
Russ has lived in both London and New York.
He loves vacations, cycling, and road trips with Audrey.

Here’s to Russ, a true testament to what dedication and hard work can achieve! 🎉🚴‍♂️

It's Time for a Fresh Fall Start!

Thu, 15 Aug 2024 06:00:00 -0500

The evenings aren’t quite so hot anymore, kiddos are coming home with an oddly specific list of school supplies, and summer vacation is a lovely memory that’s becoming more distant by the day. Autumn is just around the corner, and it’s the perfect time to rev up your health journey.

At the Fitness Together® brand, that back-to-school season is exciting! It’s the perfect time for a fresh start into the studios, and harnessing that boost of energy that fall brings to help you get back on track after a laid-back summer.

Whether you’re ready to dive back into regular sessions with your trainer or you’re just beginning to toss around the idea of working out, Fitness Together studios are here to help you get back to fit this fall. Let’s take a look at some of the ways you can start fall on the right foot so that you can finish 2024 strong.

Break Out Your Calendar

There’s something fantastic about opening a fresh planner or notebook and penciling in your goals, workouts, and times to meal prep. Fall is the perfect time to dive back into planning your weeks in a way that supports your goals.

If you already have a calendar you like, fantastic. If you need a new one to support you as you head toward your goals, there’s no time like the present to head to the school supply aisle and pick something that suits your fancy.

To support your wellness journey, be sure to pencil in the following activities.

Grocery shopping

Whether you love a leisurely stroll through the grocery store or you’re more of an order-online-and-go shopper, setting aside a little bit of time for grocery shopping each week is a smart way to save money and stock your fridge and pantry with healthy options. Keeping an eye on what fruits and vegetables are in season can help you choose budget-smart healthy options that will taste amazing.

Meal prep times

You’ve stocked your fridge with foods that support your health—now, it’s key to set aside the time necessary to transform your purchases into delicious meals that you and your family will look forward to. If you’re new to the process of meal prepping (or are just ready for some fresh ideas), check out this easy-to-use website that allows you to check off the ingredients that you have in your fridge to generate recipes that don’t require you to make one more trip to the store. Set aside an hour or two once or twice a week to prepare proteins, slow cooker meals, and chop fruit and veggies so they’re ready to use.

Goal deadlines

There’s a saying: that a goal without a deadline is just a dream. Fitness Together studios are here to help you turn your dreams into realistic, achievable goals. If you’ve felt a little lackluster in your fitness journey lately, talk with your personal trainer about setting a new goal. Whether you’re looking to improve your flexibility to prevent injury or you want to hit your healthiest weight, your personal trainer can help. Once you know where you’re headed, create a deadline for your goal, and slap it on the calendar so you can feel your excitement build with every step you take to crush it.

Exercise

Scheduling your personal training sessions, workout classes, and at-home workouts can help you see visual proof that exercise isn’t optional. When you see your workouts on your calendar, you’re far less likely to schedule something else in that time slot, allowing you to keep your self-care at the forefront of your mind, where it belongs.

Remember the Healthy Comfort Foods You Love

While summer is the time for fresh salads, chilly fruit bowls, and honey-drizzled yogurt parfaits, autumn brings unbeatable cozy deliciousness that will fuel your workouts as the temperatures begin to drop. Check out this amazing pumpkin soup recipe, this classic chili recipe that’s as perfect for a rainy fall evening as it is for a sunny day of tailgating, and this garlic & herb turkey roulade recipe that will get you excited for Thanksgiving.

Fall fruits and vegetables like apples, pumpkin, squash, collard greens, and yams tend to last longer than the berries, melons, peaches, and tomatoes of summer, making it easier to eat in-season. Fall produce also lends itself more easily to bulk cooking, so you’ll be able to shorten your meal prep time or more easily create healthy dishes to serve a hungry crowd.

Work With a Professional

You don’t have to figure out how to get back on the wagon on your own—that’s what the pros are for. Working with a personal trainer and/or registered dietitian can give you the encouragement and support you need going forward.

Often, working with a fitness or nutrition professional can provide you with the unbiased, objective outlook that you need to make progress. Your personal trainer or dietitian will be there to provide you with ongoing support every step of the way. Whether you’ve stuck to your plan this summer or you’re curious about how to get back on track, your personal trainer or dietitian will provide you with the support, care, and action items that you need to get where you want to go.

Recommit to Tracking

Tracking your nutrition and workouts is a fantastic way to keep yourself accountable and make sure that you’re staying on track toward your goals. Over the summer, it’s easy to get off track. Between family picnics, graduation parties, and neighborhood BBQs, the “I’ll track it later mindset” is easy to fall into, and it’s also easy to fix.

If you’re struggling to remember to track your food, try these tips to help you get back in the groove:

Switch up your method. If you usually use an app, try the paper-and-pen method of tracking your food. Set a reminder on your phone to do so a few times each day until you get back into the habit.
Find accountability. Whether you ask your personal trainer, a friend, a family member, or a dietitian to help you stick to your tracking habit, having someone hold you accountable can help you stick to daily tracking.
Incorporate tracking into your goals. When you make a new goal, establish the action steps you’ll need to take to get there. If this includes tracking your food and your workouts, you may be able to shift your viewpoint from seeing tracking as one more thing to have to do to seeing it as a way to move closer to your ultimate health goals.

Set End-of-Year Goals

Believe it or not, 2025 is just around the corner, but there’s no need to wait for the new year to recommit to your fitness goals! Your personal trainer is here to help you make the most of the end of 2024.

If you’ve fallen off track over the summer, no worries—Fitness Together studios are here to help. There are ebbs and flows to every fitness journey. All that matters is that you get back up and keep trying. Be transparent with your personal trainer about your goals, and together, you’ll be able to work as a team to help you get where you want to go, one session at a time.

Fall Into Fitness Together!

At the Fitness Together brand, helping you reach your fitness goals is top priority, no matter where you’re at. Whether you’re interested in hitting strength goals, are working to achieve a certain aesthetic, or simply want to feel great. When you work with trainers at Fitness Together studios, you’ll have the positive, uplifting support that you need to persevere no matter what life brings your way. Reach out to your local Fitness Together studio today to learn more and schedule your first session!

What Fuels You Can Fuel Your Fitness: What’s Your Why?

Mon, 15 Jul 2024 06:00:00 -0500

Setting and achieving goals is a motivating, exciting part of the process of getting healthy—and at the Fitness Together® brand, the reason behind your desire to get fit matters. The brand believes that understanding your why is vital to creating a drive that stands the test of time.

Here, let’s explore why motivation is so important when it comes to keeping up with healthy habits, how to determine what makes you feel your best, how to begin the process of finding your why, and how a Fitness Together studio’s personal trainers work with you to create long-term habits that will keep you moving toward your strongest, healthiest self.

Motivation and Exercise: Here’s What Works.

There’s a large body of research around motivation and exercise, and much of it boils down to one thing: the vast majority of people who work out regularly are not motivated to do so every day.

But they do it anyway.

Here’s how:

They switch how they see their workouts. It can be hard to think about going to the studio or hitting the road for a jog morning after morning, and seeing exercise in a new light can help. Thinking about your time in the training studio as your hour to disconnect from your phone (and your work email) can help you see exercise as a time to get centered. Thinking about going for a family walk as a time to connect with your kids (instead of a way to get your steps in) can help you look forward to healthy movement. While getting healthy is the initial motivation for many people who start a workout program, thinking of the non-health-related benefits you get from your routine can help you stay on track.
They incentivize exercise. No, this isn’t about the idea of getting a manicure or a new pair of workout shoes after hitting a goal (although that can be fantastic, too). A recent study showed that having something to look forward to while exercising—such as listening to an audiobook—was one of the most effective ways to get people to work out. Creating a new workout playlist, making a point to stop at the farmer’s market near the studio on your way home, or looking forward to the sweet release of the foam roller after a tough sweat session can help you stay on track.
They get support. When your motivation dips, you can borrow some! Whether you’re working with a personal trainer, a friend, or you’re in a group exercise class, leaning on others who want you to succeed can help you stay the course when things get tough. A sense of community can keep you coming back on the days when you’d rather not lace up and get started. When you know someone is going to check in if you miss a class or a personal training session, it’s easier to get moving.

No matter how important your initial motivation to get fit feels in the moment that you step into the studio for the first time, it will wane—and that’s not your fault. It’s easy to get psyched for your workout when your why is fresh in your mind, but it’s not as easy when the early alarm is going off for the 79th time, the snooze button is calling, or you can’t think of anything you’d rather do less than trudge through rainy weather and get your workout in.

Thankfully, this is where your why can step in to save the day.

Finding the Why that Matters

A simple exercise of repeatedly asking yourself to dig into your why can help you discover the reasons why working out is so important to you.

It looks something like this:

Start by writing down your goal—for example, “I want to get stronger and lose 15 pounds.”
Next, ask yourself why. Your answer could be, “So I can fit into my old swimsuit when I’m on vacation this summer.”
Ask why again. You may come up with an answer like, “So I can feel comfortable and confident while enjoying time with my family.”
Keep digging until you get to the root of your why. You may land on something like, “So I can fully enjoy life without the weight of insecurity.”

While understanding your why may not necessarily have you bounding out of bed to dive head-first into exercise every day, understanding the root of what it means to you to stay on track can help keep you moving, even on days when excuses to deviate from your plan begin to creep into your mind.

Sustainable, Long-Term Change: How Studios Make It Happen

Your Fitness Together studio’s personal trainers work with you to create long-term changes that can stand the test of time. The brand believes that your lifestyle change has to be sustainable to be effective—if you’re creating habits you can stick with over time, the positive changes in your body and mind will also stick around over time. The reverse is also true—if you’re creating a workout schedule and nutrition plan that’s not sustainable, your results aren’t likely to last.

Starting with your why is a fantastic way to initiate long-term change. Some other ways to create sustainable habits include:

Choose movement that you enjoy. If you feel like you’re punishing yourself every time you exercise, you’re not likely to stick with it, no matter how strong your why. Working with a personal trainer can help you discover movement that helps you build and celebrate your strength.
Vary your workout intensity. No matter how determined you are to hit your goals, it’s important that you don’t go all-out every day. Soreness happens for a reason—the tiny tears that intense workouts create in your muscles need time to repair so that you can grow stronger. Pushing through when your body is telling you to rest does more harm than good. Follow your trainer’s advice when it comes to rest and low-intensity days.
Take it one step at a time. If your goal is to run a marathon one day, that’s fantastic! That being said, if you haven’t laced up your running shoes in years, it’s going to take some time to build up to that goal. Pushing yourself to the point where you feel challenged—not exhausted—will help you get where you want to go while reducing your risk of burnout and injury.

Find Your Why Get Started with a Fitness Together Studio Today.

Your personal trainer at a Fitness Together studio is excited to meet you! Together, you’ll work to discover your why, find your motivation, and create a sustainable plan that will help you achieve and keep the results that you’re looking for. Studios believe that a strong support team is vital when it comes to creating a lasting lifestyle change, and your local studio can’t wait to lift you up. Reach out today to schedule your first session!

July Client of the Month..Lennie!

Mon, 01 Jul 2024 04:00:00 -0500

Client of the Month Lennie Q.

We are delighted to announce our Client of the Month…Lennie! This recognition highlights Lennie’s remarkable dedication and outstanding achievements in her fitness journey.

Lennie is pretty incredible. She is 74 years old, a cancer survivor, and a retired Nurse Practitioner of 42 years. As she mentions, joining Fitness Together Burlington on January 1st of 2024 was her comeback due to all the things she has endured..which is a LOT. Her main goals were to lose weight, feel good and get strong. In just the past 7 months, Lennie has demonstrated exceptional commitment to her initial personal health and fitness goals. Not only does she train consistently 2x/week, but she also has been dedicated to our Nutrition Together program to help her work on her goals inside and outside the studio. Overall, Lennie has lost 11lbs of body fat mass, has gained 7lbs of lean muscle, lost 5 levels of visceral fat, and lost 7% Body Fat. She has also lost inches throughout her entire body and especially on her waist. WOW! She also feels good and has constantly progressed in her strength training exercises.

Lennie shows up to every session with a positive attitude and always tries to push herself. We are all incredibly proud of Lennie and her journey. She is making a comeback, and we are looking forward to seeing her continue her journey!

Fun Facts..

Lennie is from Cambridge and has a dog named Neo. She loves to garden, cook, try new recipes, participate in outdoor activities and adventures and do arm exercises. She has also climbed Mt. Kilimanjaro!! Woohoo!

Welcome Vinny!

Mon, 24 Jun 2024 04:00:00 -0500

A little info on Vinny, from Vinny:

"I recently graduated from Merrimack College with a Master's Degree in Exercise and Sports Science. Since high school, I have developed a passion for inspiring people to become the best version of themselves through fitness and coaching. Over the past few years, I have coached strength and conditioning at Bentley University, a few local high schools, and coached (and competed) in the sport of powerlifting. Every day, I look forward to helping people move better, feel better, and gain confidence in themselves through exercise and fitness. I can't wait to meet you all!"

Ready for Anything: Feeling Great All Summer!

Sat, 15 Jun 2024 06:00:00 -0500

School is out, vacation plans are on, and you’re ready for all the fun and activity that summer will bring your way. If you’re someone who seriously boosts your activity level when it’s warm and the sun is shining, it’s key to give your body a little extra TLC to make sure you’re up for that last-minute hike, prepped with a healthy and delicious option for that last-minute picnic, or prepared for spending the day in the air (or on the road) as you make it to your favorite vacation spot.

Here’s how you can use nutrition, stress management, and healthy exercise to help make sure you’re ready for anything this summer. Let’s dig in!

Fuel Your Summer

There’s nothing better than a refreshing summer meal enjoyed outdoors with friends. With these tips and tricks up your sleeve, which can help make this summer the healthiest—and most delicious—season of the year, and, in turn, help you feel energized and ready for whatever summer throws at you.

Fresh Fruits and Veggies: Your Secret Weapon

Summer is the perfect time to take advantage of nutrient-rich, in-season produce! When you choose fruits and veggies that are in-season, you won’t just notice that they taste better—you may notice that your grocery bill is significantly lower.

While the exact fruits and veggies that are in season in each area of the United States can vary depending on climate, this list is accurate for most of the country. If you’re lucky enough to live in a tropical climate don’t forget to take advantage of the fresh citrus fruits and delectable warm-weather veggies that you get to enjoy year-round.

While enjoying fresh summer fruits and veggies on their own can be absolutely satisfying, you may find that it’s easy to get a wide variety of produce when you incorporate your favorites (and new-to-you options) into your meals.

Dust Off the Grill

Grilling is a fantastic way to enjoy lean protein and summer veggies! Getting plenty of protein is important for your health year-round, and it’s especially important to load up on this muscle-fueling macronutrient if you’re increasing your activity levels this summer.

Protein isn’t just important for supporting muscle growth, however. Increasing your protein intake can also:

Boost your body’s levels of peptide YY, which helps you feel satisfied after eating
Support bone health and lower the risk of osteoporosis
Give your metabolism a boost
Lower your blood pressure
Support healthy weight loss and weight loss maintenance

Understandably, it can be a pain to fire up and clean the grill regularly, but using your grill as a meal prep tool can help you enjoy the benefits of lean grilled protein frequently. Consider making a double batch of protein each time you grill, saving the extra for salads and tacos in the days ahead.

Hydration is Key!

Getting plenty of water is always key to great health, but in the summer, staying hydrated is especially vital. In addition to drinking plenty of water, eating produce that has a high water content (such as watermelon, cucumbers, strawberries, and oranges) can help to support your body’s digestion and help to regulate your body temperature.

An important note: on especially hot days, it can be tough to make up for the water loss that your body can experience during exercise as it works to cool itself under the sun. If at all possible, avoid the sun between the hours of 10 am and 2 pm (that’s when the sun’s rays are most intense), and seek shade if you can. If you have to exercise during these times, take plenty of breaks, try to stay in the shade whenever you can, and give your body plenty of extra water, hydrating foods, and rest to recover.

Managing Summer Stress

Summer is supposed to be the time when you’re able to kick back and relax, but for many, it doesn’t feel this way. Changing schedules, struggles with finding childcare, financial stress, and an endless calendar of gatherings can feel exhausting. If you feel your stress levels rise along with the temperature each summer, you’re not alone. Here’s a look at how you can work to manage your summer mental health so that you’re ready for whatever summer brings.

Managing Summer Schedules

Getting a clear picture of what you and your family are up to this summer can help steer you away from overbooking and ensure that you have the downtime you need. Placing a large calendar where everyone in the family can see what’s happening for the month can be a great way to make sure you’re all on the same page.

If you live alone, keeping a clearly visible schedule is still vital to keeping summer stress low. By checking your calendar before you say yes to an invitation, you’re giving yourself time to take a step back, make sure you’re not overbooked, and consider whether you have the logistical and mental capacity to take on a new event.

Saying No: Yes, You Can!

You love your family and friends, and it can be tough to turn down an invitation. That being said, sometimes it’s a must for your mental health. Feeling your best means prioritizing self-care, and that can mean turning down invitations from time to time.

Struggling to figure out how to regretfully decline an invitation from a friend or family member? Try these tips:

“There’s no room in the schedule that day—ugh! I hope you have a great time!” Your schedule doesn’t have to be booked with social obligations—self care can (and should) have a place on your calendar as well. There’s no reason to ditch your afternoon reading time, yoga class, or other time to kick back and decompress for a social event (unless you want to).
“I’d love to, but I’m super booked that week. Perhaps later in the month?” If you wish you could see a friend but just don’t have the bandwidth, suggesting an alternative can show that you value their company regardless.
“I can’t this time, but send pics please! I’m sorry I’ll miss it!” Sometimes, no explanation is required. Conveying your excitement for them while still declining is a polite way to turn down an invitation.

Starting a New Habit to Support Your Mental Health

Summer can provide some space from the hustle and bustle of the rest of the year, allowing you to reflect on your mental health. This can be the perfect time to start a new practice that provides you with the emotional and mental health support that you need to feel your best. Trying out a session with a trained mental health professional can help you sort out the stress of summer. Bonus: Many therapists and other mental health professionals have openings in the summer due to changing client schedules, so you may find it easier to get an appointment than you would at other times of the year.

Maximize the Benefits of Movement

You know that keeping your body healthy is vital to staying ready for anything. At a Fitness Together® studio the goal is to help you maximize your enjoyment of the summer season by moving your body.

Take Advantage of Extra Daylight

Thinking about checking out a new trail? Curious about paddle boarding? Interested in hitting the waves for the first time? The extra daylight available in the summer offers fantastic opportunities to try something new without cramping your schedule.

Getting your workout in when the sun is not-all-the-way-up or not-all-the-way-down doesn’t just make it easier to fit new activities into your schedule—it’s also smart for your health. During the early morning and later evening hours, the sun’s strength is no longer at its peak, allowing you to fully enjoy summer activities with less worry of overheating.

Start a Program With a Personal Trainer

Summer is the perfect time to create a new routine that you can stick to once the business of fall begins to set in. At a Fitness Together studio, your personal trainer will work with you to understand your goals and create a personalized plan that will have you ready for all that summer brings.

Whether you’ve tried personal training before or you’re curious about it for the first time, book a session to learn more. Your personal trainer can help you increase your general fitness level to ensure that you’re ready for anything this summer, help you prepare for a specific event (5k on the horizon, perhaps?), work with you to help you strengthen your muscles following an injury, and more.

Make Exercise a Family Affair

You want your family to establish healthy habits, and summer can be a fun time to add family physical activity to your schedule.

Some tips to get started:

Start going for daily after-dinner walks. There’s no need to have the entire family on board (schedules can make this tough during the summer). Set out for a walk, invite everyone who is home to join you, and stick to it!
Explore on foot. Whether you’re having a staycation and checking out all that your hometown has to offer or you’re learning your way around a vacation spot, hitting the road on foot is a great way to slow down, get your blood flowing, and make memories as a family.
Suggest exercise to catch up. Summer can offer many opportunities to see friends and family members who you don’t get to interact with as often as you’d like. If someone is coming into town and wants to catch up, think about suggesting going for a hike instead of going for coffee. You’ll get to create a new memory together and you’ll both feel great when you’re done.

No Matter How You’re Moving This Summer, A Fitness Together Studio is Here to Help!

At Fitness Together studios are here to help you get and stay ready for anything so that you can enjoy all that summer has to offer. When you work with a Fitness Together studio, your personal trainer will talk with you about your goals and create a plan that allows you to tackle them head-on. Your personal trainer will work with you every step of the way, supporting you as you move toward your goals one session at a time. Reach out to your local Fitness Together studio today to learn more and get started.

Summer is Just Around the Corner!

Wed, 15 May 2024 06:00:00 -0500

You can feel summer in the air—the birds are chirping, the flowers are blooming, and each day is a little bit longer than the last. Most of us find ourselves spending more and more time outside as the air begins to warm. Fitness Together® studios are working to help you be ready for anything and everything that summer has to bring!

Here, let’s take a look at some simple strategies you can implement to support a healthy summer, as well as some of the reasons why summer is a fantastic time to take your health to the next level.

Simple Ways to Support Your Health This Summer

Summer is a time to kick back, relax, reconnect with friends and family, and take advantage of all that warmer weather has to offer. Taking a few simple action steps and precautions can help you make the most of June, July, and August.

Enjoy Safe Sun

You read that right—enjoying the sun can be fantastic for your health, as long as you do it safely. From boosting your body’s vitamin D levels and supporting emotional health, spending time in the sunlight can help keep you happy and healthy, as long as you do it right.

Sunscreen doesn’t just help to delay the visible signs of aging on the skin—it’s also key to staying healthy. A 2016 study linked severe sunburns with increased cancer risk, and sunscreen is one of the best options when it comes to keeping your skin safe.

It’s important to use sunscreen correctly in order to reap maximum benefits. Experts recommend that you use at least one ounce of sunscreen (enough to fill a shot glass) to cover your face and body. In addition to using plenty of sunscreen, you’ll also need to make sure you use the right kind. Shoot for SPF 30 or higher—this will block about 97% of the sun’s harmful UBA and UBV rays.

Hesitant to use sunscreen because you want a healthy summer glow? No worries. Spray tans have come a long way in recent years. Reach out to a spray tan salon near you to get a professional, long-lasting glow, no skin damage required.

Work with a Personal Trainer

Whether you’re planning on hitting the beach with your surfboard this summer or you’re ready to hike tough trails, working with a personal trainer can help to ensure that you’re ready for all that summer has to offer. The personal trainers at Fitness Together studios believe in tailoring fitness plans to support your goals. No matter what you’re planning to tackle this summer, customized 1 on 1 workouts will help you meet your goals.

Already enjoying physical activity in your favorite outdoor spaces? That’s fantastic! Talk with your personal trainer about what you’re already doing so they’re able to tailor your sessions to meet your needs and enhance the effects of the hard work you’re already putting into your fitness.

Take Advantage of Seasonal Produce

Seasonal produce isn’t just delicious—it’s also packed with nutrients that can help you feel your best. Choosing seasonal foods whenever possible this summer can be a great way to kick off a year-round habit of sticking to fruits and veggies that are at their peak.

“Overall, incorporating seasonal produce into your diet brings a wealth of benefits for your health, taste buds, the environment, and local communities,” says Top Nutrition Coaching registered dietitian Danielle Smith. “It’s a win-win situation that encourages a well-rounded, sustainable approach to eating.”

Not sure where to start? We’ve got you.

Try these produce options to enjoy the flavors of summer:

Apples
Apricots
Avocados
Bananas
Bell Peppers
Berries
Cantaloupe
Carrots
Corn
Eggplant
Green Beans
Lemons
Limes
Mangos
Peaches
Tomatoes
Watermelon
Zucchini

Incorporating one in-season produce item into your nutrition plan each day can be a fun way to boost your nutrient intake while also enjoying foods that are delicious and satisfying.

Get Social

In today’s increasingly digital world, it’s all too easy to get stuck staring at a screen. Social isolation and loneliness aren’t just uncomfortable—they can also be bad for your health. According to the Centers for Disease Control and Prevention (CDC), people who experience social isolation and loneliness have a higher risk of stroke, heart disease, type 2 diabetes, depression, anxiety, suicidality, self-harm, addiction, dementia, and may experience earlier death than those who have a strong social network.

Summer is a perfect time to expand your social circle! In addition to lowering your chances of developing serious health issues, connecting with others can also promote healthy eating, boost your well-being, lower your risk of certain mental health issues, and improve your quality of life.

Some fun ways to be social with others in the summer include:

Find a local walking or jogging club. Social media can help you locate groups in your area. Struggling to find a group within close proximity to your home? Start one!
Get to know your work colleagues. Many offices offer a slower paced environment in the summer. If you can swing it, invite coworkers out for a leisurely lunch from time to time to recharge your social batteries before finishing up the afternoon.
Learn something new. No matter your age, there’s not much that feels better than mastering a new skill. Signing up for a dance class, a pottery workshop, music lessons, etc. can help you meet others with similar interests while also honing your skills.

Explore the Great Outdoors

This article already touched on the benefits of adding some sunshine to your life, and spending time outdoors is a great way to do just that. Whether you’re enjoying the breeze and the birds while you go for a walk or checking out a new-to-you state park trail, enjoying all that nature has to offer can support your physical and mental health and keep you ready for all that summer has to offer.

Research shows that spending time in green spaces can:

Lower the risk of depression
Improve concentration
Improve attention span
Boost social connections
Support healthy sleep

Why Summer Fitness Matters

For many of us, summer offers easygoing, spur-of-the-moment opportunities that help create memories that last a lifetime. At Fitness Together studios, personal trainers are here to help make sure you’re ready for anything. Let’s take a look at how boosting your health can help you have your best summer yet.

Boost Your Energy Levels

It sounds counterintuitive, but hard work in the gym can actually give you more energy—not less. Whether you’re trying to keep up with your kiddos when they ask you to play tag or you’re wanting to show off your skills at the company softball game, boosting your fitness can help to boost your energy levels.

When you exercise, your muscles become stronger and your endurance increases. Working out also helps your body work more efficiently, which can boost your cardiovascular and respiratory health. This means that your lungs and heart are able to function more efficiently, providing you with the energy you need to take on all that summer has to offer.

Improve Your Sleep Quality

Exercise is especially important when it comes to getting the sleep that you need in the summer. According to a 2023 study, exercise boosts your body’s production of melatonin, allowing you to regulate sleep cycles more easily. The study also found that people who exercise were able to fall asleep faster, enjoyed more restful sleep, and were better able to regulate their body temperatures—a key factor in falling and staying asleep.

Enjoy a Clean Bill of Health

While exercise can’t prevent every health problem, it can go a long way in helping you feel your best, preventing disease, and providing relief from chronic conditions. If you’re experiencing a health problem and would like to add exercise to your routine, it’s important that you chat with your doctor to first learn about any limitations you may have on physical activity.

Health benefits of regular physical activity can include:

Improved brain health
Reduced risk of depression and anxiety
Reduced risk of cardiovascular disease, type 2 diabetes, and metabolic syndrome
Easier recovery from infectious diseases like COVID-19 and the flu
Lowered risk of certain cancers, including cancers of the lungs, kidneys, breast, bladder, colon, and stomach
Reduced risk of falls during daily activities
Increased longevity

Love Every Moment Outdoors

When you work to keep your body and mind ready for anything, you’ll be able to say yes to all the fun that summer throws your way. When you challenge yourself regularly through exercise, it’s likely that a can-do attitude will seep into other areas of your life. The confidence that comes with knowing you can push yourself to the next level can help provide you with the positive self-concept that you need for activities that would have felt too challenging in the past.

When you feel your best during the summer, you might find yourself exploring new activities that you hadn’t considered before. Rock climbing, surfing, open-water swimming, hiking, and playing casual or competitive team sports are all more fun when you believe in the ability of your mind and body.

Boost Your Heat Tolerance (Really!)

Heat tolerance—the body’s ability to withstand and feel comfortable in high temperatures—is somewhat genetic, but your DNA likely only plays a small role in determining how you handle warm summer temperatures. According to Dr. Graham M. Brant-Sazadzki, assistant professor of emergency medicine and wilderness medicine specialist at the University of Utah Hospitals and Clinics, exercise can help your body handle heat efficiently.

According to Dr. Brant-Sazadzki, maintaining a healthy weight can help you stay cool in warm weather, as carrying extra body weight can make it harder for your body to cool efficiently. He also added that working out in the heat (with your doctor’s OK) can help your body adapt to warm temperatures but it’s important to allow your body plenty of time to acclimate.

“The idea is to stress yourself for about 20 minutes at a time, and then give yourself 10 minutes to cool down,” Dr. Brant-Sazadzki said.

Get Ready for Summer at a Fitness Together Studio

At Fitness Together studios, personal trainers are here for you year-round, and they’re excited to help you enjoy all that the summer season has to offer. Studios believe that when you’re healthy and feeling strong, you’re able to enjoy life to the fullest. Personal trainers are excited to get to know you and craft personalized workouts that will help you take your mind and body to the next level.

No matter where you’re starting, and no matter where you want to go, a studio can help you get there. If you’re ready for all that summer has to offer, reach out to your local Fitness Together studio today to set up a time to talk with a personal trainer about how they can help you make sure you’re ready for anything.

May 2024 Client of the Month Suzanne

Wed, 01 May 2024 04:00:00 -0500

Suzanne J.

We are thrilled to announce Suzanne as the Client of the Month at Fitness Together Burlington! This recognition is well deserved due to her hard work and dedication to achieving her fitness goals.

In August 2023, Suzanne joined our studio with the goal of getting strong, losing some weight and feeling good. Suzanne consistently trains four times a week and has shown remarkable progress in her strength gains, weight loss, and overall fitness level. Suzanne has lost 10 lbs, decreased her % body fat, and lost a significant number of inches throughout her body while gaining muscle!

Suzanne’s commitment is evident in her regular attendance, and she often arrives early for her cardio warm up and is always willing to compete in all the studio competitions. Her positive attitude and dedication to pushing her limits during each session has not only inspired those around her but has led the trainers to create some fun and challenging workouts for her. Suzanne reminds us all why we love what we do!

Fun Facts....

Suzanne has two jobs, as a bartender at Dave & Busters during the night and a dog walker during the day. Suzanne has a 4-year-old German Shepard named Willow who she enjoys spending time with and taking on long walks. She also loves to hang out at the beach, especially during the summer, and her favorite color is lavender.

Keep pushing, keep achieving and keep being the incredible person you are!! Congratulations Suzanne!!!

Making Healthy Habits Stick

Mon, 15 Apr 2024 06:00:00 -0500

How do you eat an elephant?

One bite at a time.

This tried-and-true saying applies to so much in life, including the process of creating healthy habits. It can feel discouraging when you don’t see an immediate change in your health or how you feel when you start the process of habit change, and sticking with it is key to seeing results. The Personal Trainers at Fitness Together® studios know that...consistency is key, and lasting change begins with creating habits that can stand the test of time.

If you struggle to keep your motivation high after the initial excitement of a goal fades, you’re not alone. Willpower eventually runs out, leaving you to fall back on your habits to keep you moving forward. Here, you’ll explore how you can create habits that stick, even after the excitement of beginning to work towards a goal begins to fade.

1. Imagine your ideal self.

“Knowing yourself is the beginning of all wisdom.” –Aristotle

This may sound a little woo-woo, but stick with it! Take a moment to imagine your ideal self (close your eyes if it helps). What does their daily schedule look like? How do they spend their free time? How do they work to take care of themselves?

When you imagine your ideal self and the habits they’ll complete as a normal part of their daily routine, it can become easier to act in accordance with your goals. Even if you’re just getting started with your health and fitness journey, imagining where you’d like to end up can help you adopt the habits you’ll need to get where you want to go.

It’s important to note that this practice can change over time. Setting aside a few minutes each week to visualize your ideal self can help you gain insight into habits you haven’t thought of before, or traits you didn’t realize were a part of your goal.

Once you have a good idea of how your ideal self would act and how they would prioritize their day, write down a list of habits. These can be super-simple (like my ideal self drinks a glass of water first thing in the morning) to more challenging (my ideal self wakes up every morning smiling with confidence, knowing she’s completed her first 10k).

2. Break it down.

“Small habits can make a meaningful difference by providing evidence of a new identity. And if a change is meaningful, it is actually big. That's the paradox of making small improvements.”
― James Clear

Big, scary goals can be exciting and motivating, but it can be tough to figure out what daily actions you’ll need to take to get there. Breaking down your goals into small, actionable chunks can be a helpful way to figure out what daily actions will help you make progress.

While the process of finding the daily habits that are right for you will depend on where you’re starting, your goal, your current lifestyle, and more, there are some simple steps that are helpful for most people when working to break a big goal into small habits, including:

Get specific. In order to understand the steps you’ll need to take in order to reach your goal, you’ll need to know where you’re headed. Creating measurable goals can be helpful here. For example, “I want to be able to enjoy a hike this summer with my kids,” is a more measurable goal than, “I want to have more energy.”
Set timetables. Choosing a realistic deadline for your goal can be motivating, and can help you determine what habits you’ll need to take to begin the process of making your way there. There’s no reason to feel pressure around your timetable – it can always change if necessary. In sticking with the example above, someone who wants to be able to enjoy a hike three months from now with their kids may first set a goal of walking a mile without stopping by the end of the month.
Reevaluate regularly. There’s some guesswork that comes with creating habits that lead to big goals, and it’s important to reevaluate from time to time to make sure you’re still heading in the right direction. Take note of your progress, see if you’re still on track to meet your goal within the timetable you’ve set, and make adjustments where necessary.

Breaking down big goals into habits can be tricky, and many find it helpful to work with a pro in order to get it right. Experienced personal trainers at Fitness Together studios are here to help you understand exactly what it will take to help you meet your goals, and to work with you to develop a plan to get you there.

3. Focus on consistency, not perfection.

“Success isn’t always about greatness. It’s about consistency. Consistent hard work leads to success. Greatness will come.” –Dwayne Johnson

You set a goal to wake up and exercise every morning before work, and you do a great job… for the first two weeks. On the morning of day 15, you wake up exhausted, wondering if you might be coming down with a cold. You decide to skip your workout in favor of an extra hour of sleep. You decide that you’ll start again the following week, but when that day comes, you decide you’ll start again the following month? Sound familiar? No judgment – everyone has been there too.

Perfection is rare, nearly impossible, and doesn’t allow room for life to get in the way. When you’re working to create new habits, it’s smart to work toward consistency rather than perfection. When you create a goal that focuses on consistency rather than perfection, you aren’t setting yourself up for failure – you’re doing quite the opposite. Knowing that there will be hiccups in your plan, factors out of your control, and days when you’re sick or overwhelmed can help you choose habits that you know will be sustainable over time, no matter what life throws your way.

Consider these swaps:

Instead of saying: I work out immediately after work, every day; try: I enjoy meaningful movement for at least 30 minutes four or more days each week.
Instead of saying: I stick to my nutrition plan no matter what, even if that means going to bed hungry; try: I work every day to choose the healthy foods that fuel my body, and if I make a mistake, I simply try again tomorrow.
Instead of saying: I’m going to stick to an at-home weight lifting program every day, no matter how tough it gets; try: I’m going to set up some sessions with a personal trainer to learn what strength training goals are right for me.

Can you feel the difference between the all-or-nothing statements and the statements that leave some wiggle room? There’s no need to slam yourself with stress and pressure in order to form new habits. When you focus on consistent positive growth, you’ll reap the rewards of forming a healthy habit, without experiencing the stress that can come with the expectation of perfection.

4. Make appointments with yourself.

"Love yourself enough to set boundaries. Your time and energy are precious. You get to choose how you use it. You teach people how to treat you by deciding what you will and won't accept." —Anna Taylor

When you’re someone who cares about others, prioritizes your career, and believes in the value of service in your community, it can be easy to find that your self-care has fallen to the back burner. You likely know the old adage of putting your oxygen mask on first – you can’t help others if you don’t help yourself.

When it comes to self-care, taking the time to support your health and well-being means that you can make better use out of the other hours in your day. Self-care isn’t selfish, rather, it keeps you functioning as a healthy human.

Using a calendar (digital or pen-and-paper) can be a helpful way to map out your week and figure out when you’ll be able to fit in self-care.

Some appointments that you’ll want to note on your calendar include:

Workouts
Grocery shopping
Meal planning and prep
Mental well-being (therapy, meditation, yoga, journaling, etc.)
Time with family and friends

Just like an appointment with your doctor or dentist, it’s important that you don’t cancel your appointments with yourself unless an emergency arises (and no, your boss asking you to stay late doesn’t have to register as an emergency). You can only live your most fulfilled life when you’re feeling your best, and taking the time to take care of yourself is key.

5. Celebrate small wins.

“Small wins are exactly what they sound like, and are part of how keystone habits create widespread changes.” ―C harles Duhigg

There’s no need to throw a party every time you stick to your habits for a month (unless that’s your thing – and if it is, we’ll be waiting for an invitation), but celebrating your small wins can help you stay on track and recognize the fact that your efforts are paying off.

Sometimes, simply looking back at your calendar and seeing all the days that you stuck to your plan can be enough to give you a push to keep moving forward. Other types of progress, like strength gains in the gym, can show you that every tough rep has moved you closer to your goals. Taking note of the difference in how you feel (for example, if you’re sleeping better, have more energy, or have noticed a boost in confidence) can also motivate you to keep moving forward.

The Fitness Together Brand Has Got Your Back. Let’s Make New Habits Together.

Experienced Personal Trainers at Fitness Together studios know what it takes to form habits that stick, and they'll be with you every step of the way as you work toward your goals. Whether you’re feeling pumped with motivation or you’re feeling frustrated and stuck, they've got you. Reach out to your local Fitness Together studio today to schedule a consultation with an experienced Personal Trainer who can help set you on the path to success, one session at a time.

April 2024 Client of the Month Megan O.

Mon, 01 Apr 2024 04:00:00 -0500

This month, we proudly shine the spotlight on Megan O., our exceptional Client of the Month for April! When Megan first joined our studio in July 2023, she brought some goals that were both personal and challenging. She was looking to lose weight, get more into weight lifting, increase her balance and generally get healthy. Megan also had faced challenges in the past as a teacher with keeping the habits she created over the summer into the school year. So another goal Megan wanted to work on was to stay consistent throughout the entire year while balancing her busy schedule. Despite facing these challenges, Megan has stayed dedicated and has crushed ALL of her initial goals.

In 9 months of consistent personal training with us...Megan has lost over 40lbs! She has decreased her Body Fat by 6%, decreased her BMI by 6 points, dropped her visceral fat score several levels and lost a total of 26 Inches!!! Beyond physical transformations, Megan has hit several key milestones such as a deadlift of 240lbs, constant progressions in her sessions, and has mastered a lot more complex balancing exercises than when she first started. Megan is also an inspiration to our FT community since she is early for her sessions (which means she gets a full 15 mins. of warming up on a cardio machine!) and always brings her positive energy into the studio!

Fun Facts....

Megan is a 1st grade teacher, vegetarian, the oldest of 3 sisters, and has really cool parents named Janet & Charlie who are also a part of our FT family. In her free time she enjoys reading and is a member of a book club, watching reality TV shows, and visiting breweries with family and friends.

Please join us in congratulating Megan for this well-deserved recognition. We look forward to continuing to support Megan on her journey and continuing to hit many more milestones together in the future. Lets GO!

Results come from work—not luck. Let's get started!

Mon, 18 Mar 2024 06:00:00 -0500

Finding a four-leaf clover while you’re out for a jog? That’s luck.
The endorphin hit that you get after said jog? That’s not luck—that’s work.

It can be all too easy to attribute a healthy, fit body and mind to luck, but nothing could be further from the truth. If you’ve tried to hit fitness goals and have missed the mark you set for yourself, you’re not alone! Taking control of your fitness journey isn’t just empowering—it also starts the process of digging in and working toward the success you want.

Getting the results that you’re looking for in the gym has everything to do with working smart, working hard, getting the right people in your corner, and staying committed, even on the days when the couch is oh-so-comfy and you can’t think of anything you want to do less than hit the gym. Fitness Together studios are excited to be in your corner and love helping clients see just how far their strength can take them.

Let’s take a look at how you can cultivate the right environment for health and fitness success, without having to hope that luck pushes you toward hitting your next fitness goal.

1. Work smarter—and harder!

Putting in the hard work required to move toward your healthiest self is vital, but it’s also important that you work smart. This might mean working with a personal trainer, meeting with a registered dietitian, or joining a club of like-minded individuals (like a running or walking club) to keep you accountable.

There’s no need for you to figure out the ins and outs of hitting your goals on your own—that’s what the brand is here for. When you work with an experienced local Fitness Together studio’s personal trainer, you’ll have education, experience, and positivity on your side. The brand knows what it takes to push you to the place where challenge meets ability, and it also knows how to keep you motivated with your eye on the next prize. Building a support team also means that you’ll have people there to celebrate your successes (and let you know if you’re slipping).

When you choose to enlist others to help you in your journey toward health, you’re enlisting the power of community. It can be easy to sink into the comfort of old habits when no one else is watching, but when you have the right people in your corner, you’ll be motivated to get up and get moving, even on the days when it takes some extra effort.

When you have encouraging and positive supporters on your side, you’ll also be able to push yourself to go the extra mile (literally, if necessary!). Working with an experienced personal trainer can help you know when it’s time to give your body the rest it needs and when it’s time to push through to your final rep.

2. Get your mind right—daily.

If you’re waiting for the day you wake up motivated to hit the gym, you may find yourself waiting for quite some time. Your mind is like a muscle—the more you flex it, the stronger it will get.

Getting your mind in the right place to help you move toward your goals is often more easily said than done, however. Let’s take a look at a few simple tips you can use to get yourself moving on the days that it feels tough.

Meditate. It sounds odd that slowing down can help you get moving, but it works! Taking a few minutes each day to decompress by meditating can help you stay calm and focused. There’s no wrong way to meditate. If you struggle to clear your mind on your own (we get it!), using an app like Calm can help you clear your mind, lower your stress levels, and keep you moving forward.

Make time for rest. While working out and eating well are key to your wellness journey, sleep also plays a pivotal role. Research shows that people who get enough rest are more likely to stick to their fitness goals, and people who exercise are more likely to get better sleep. Tough workouts can actually change your brain chemistry, providing you with more of the hormone that works to signal the body that it’s time to sleep.

Strengthen the mind-body connection. Your mind influences your body, and vice versa. Engaging in activities that help you explore the connection between your mind and body can help you become more in tune with the benefits you’re getting from working out regularly and eating in a way that fuels your body. Dance, yoga, tai chi, and hiking can all help you notice the unique ways your mind and body work together.

3. Stay committed.

Sticking to new habits can be tough, and having a game plan before you start can increase the likelihood that you succeed. Let’s take a look at a few tips and tricks you can try to ensure that you’re on the path to creating lifelong habits that will support your wellness for years to come.

Make a schedule—and stick to it. You wouldn’t cancel a dentist appointment just because you didn’t feel like going. Scheduling your workouts, grocery shopping, and food prep times can make it easier to stick to your plan. If you’re working with a personal trainer or have set up a workout schedule with a friend, even better.

Set reasonable goals. Setting massive, short-term goals that would require undergoing a major lifestyle change is not usually the best way to support your health. Working with your personal trainer to set goals that make sense for what you’d like to accomplish can help you stay motivated as you’re enjoying the extra energy and endorphin boost that you get from working out.

Expect the unexpected. When you’ve got a solid routine going, a misstep can throw off your momentum. Planning for tough days, illness, and other unexpected issues can help you keep moving even when your plan is disrupted. Scheduling a rest day or two each week, having a plan for days when you can only squeeze in a tough workout, and keeping a few healthy meal options in the freezer can all help you stay on the straight and narrow when things get rough.

Fitness Together Studios Have Got You!

The brand knows what it takes to get you where you want to go, and Fitness Together studios be with you every step of the way. They depend on luck to move you forward— personal trainers carefully crafts fitness plans and carry you through engaging workouts that will have you making daily progress. No matter what your fitness level, no matter where you’re starting out, studios are there to set you up with their experienced personal trainers who will work with you to design personalized programs that will help you feel your best. We can’t wait to meet you—reach out to your local Fitness Together studio today, and get to work!

March 2024 Client of the Month Kent Gale!

Fri, 01 Mar 2024 05:00:00 -0600

Introducing Kent Gale, Fitness Together Burlington’s March Client of the Month! Kent has achieved remarkable progress since joining us in July 2023. Seeking to establish a consistent fitness regimen, enhance his strength, and lower his blood pressure, Kent has diligently trained three times a week, one-on-one with a trainer.

He has not only followed his coach’s guidance but has also integrated much of his fitness routine into his daily life beyond the studio. Kent prioritizes daily mobility exercises, leading to a noticeable reduction in his back pain!

Since starting with us last summer, Kent has lost 8 lbs, and 2.4% body fat, which is over 6 lbs of fat mass loss and 2 points of visceral fat! Kent has also gained muscle while losing weight, gaining 3 inches in his hips and glutes, and 1 inch in his legs (yay for gains!).

Aside from physically seeing changes, Kent has been able to reduce his cholesterol and blood pressure thanks to his dedication to a healthier lifestyle inside and outside the studio! Kent consistently gives his all during workouts and has maintained his routine with remarkable dedication, even training virtually during the holiday season while visiting family in Detroit.

Fun Facts…..

Over the past year, Kent embarked on a thrilling journey by launching his own consulting firm! He loves to spend time in his garden during the warmer months, and enjoys growing vegetables and herbs! He also enjoys a good glass of red wine with his dinner, and likes to indulge from time to time in homemade baked goods! Kent is from Canada and often travels to visit family, as well as to Detroit to spend time with his daughter!

Everyone here at Fitness Together is so proud of Kent and all his hard work!

Is Exercise a Form of Self-Love? Absolutely—Here’s Why

Wed, 14 Feb 2024 07:00:00 -0600

The pressure of the New Year can feel overwhelming. Resolutions are well-intentioned, motivating, and inspiring—but often lack sustainability when it comes to real life. You can be super committed to your goals on January 1st, but for a lot of people, life eventually gets in the way.

That doesn’t make you a failure—it makes you a human. Everyone has been there. Stumbling along the way to your goals doesn’t mean that you’ve given up or that you won’t make it, it simply means that you’ve hit a challenge.

At Fitness Together® studios, experienced personal trainers are here to support you no matter where you’re at in your journey. Here, we’ll take a look at how you can change your mindset when it comes to working toward becoming your healthiest self.

What’s Your Why?

Understanding the deeper reasoning behind your goals can be the first step in creating lasting dedication. Your why is the reason you’re going to stay committed even when things get tough.

Maybe you want to be able to play shadow tag with your kids as the sun sets, without worrying about getting out of breath and needing to take a break. Perhaps you’re concerned about a potential or diagnosed health condition, and you want to be your strongest, healthiest self. Perhaps you simply want to look great when you go on vacation this summer (that’s ok, too!).

Remembering your why is an important part of sticking to your new habits on the days that it would feel easier to throw in the towel. Your why can change over time. Maybe you initially wanted to start exercising in preparation for an upcoming event, but realized that you didn’t want to live without the energy you felt after crushing it in a challenging training session.

If you’re not sure about your why, a studio can help. Personal trainers are here to help you discover why exercise matters to you, and to encourage you to stick with it so you can get the benefits you need to feel your best.

Put Your Own Oxygen Mask on First

Prior to takeoff on a plane, the flight attendants tell passengers that in the event of an emergency, it’s important that you put your own oxygen mask on before helping others.

It makes sense.

If you help others before you help yourself, you’ll slump over halfway through your helping efforts. The same is true in life. If you’re working to take care of the people you love, give your all at your job, or be a rock star in another area of your life, you need to take care of your own needs first. This includes prioritizing your physical health.

When you put your physical health first, you aren’t just getting a boost in energy—you’re also getting the staying power that you need to be there for the people you care about long-term. When people in your life see the positive changes that you’re making to your health, and the way you’re able to be your best self when you’re physically healthy, you may even inspire some of them to begin incorporating more movement into their daily lives.

Forget resolutions.

Just 9% of Americans follow through with their New Year’s resolutions. Most people find that the sticking power of their resolution runs out around mid-February.

There’s a reason why most New Year’s resolutions fail, and it’s not because you didn’t intend to follow through. At the start of a new year, you’re bombarded with the idea of making a lasting change in conjunction with a fresh start. The idea of wiping the slate clean and starting anew is tempting, but it doesn’t consider the potential roadblocks that can stand in the way.

Let’s check out some of the reasons why New Year’s resolutions don’t usually stick.

You Weren’t Ready

When thinking about New Year’s resolutions, it’s important to think about whether you’re truly ready for change. There are five stages of change:

Precontemplation: In this stage, you’re noticing some factors that indicate that something in your life isn’t working. Perhaps your performance at work isn’t what it once was because you’re struggling to find the energy to stay productive throughout the day. Maybe you notice that you can’t keep up with your kids or grandkids like you used to. Your doctor may have mentioned that you need to incorporate more activity into your life to ward off potential health issues.
Contemplation: When you’re in the contemplation stage, you’re considering what you’d need to do in order to change—and whether you’re interested in the commitment required to move toward your goals.
Preparation: You’ve decided that it's time to change, and during the preparation stage, you’re working to set yourself up for success. You may be meeting with a trainer, talking to your doctor, and creating grocery lists that will support your efforts.
Action: Time to get moving. During the action stage, you’re actively taking the steps necessary to change.
Maintenance: At this phase, you’ve hit your goal, and you’re putting in the work necessary to maintain your results.

Many people making lofty New Year’s resolutions are jumping to the action stage before they’ve fully thought through a plan.

Taking the leap to action before thinking through potential roadblocks, necessary schedule changes, or the effect of the change on other responsibilities can set you up for failure.

Thinking Too Big

I’m going to hit the gym twice a day, every day, and cut out all processed foods until I reach my goal.

I’m going to train for my first race—a marathon—and complete the 26.2 mile course by June.

Both of these goals sound exciting, but they aren’t sustainable for most people. When people think too big, they quickly see that it will take more time than they thought to reach their goals, which can be discouraging. This can lead to a “why bother” mindset that makes it easy to fall back into your old ways.

No Accountability

When you decide that you’re going to make a change for the New Year, motivation can be strong. You may feel like you don’t need anyone but yourself to hold you accountable, or that you’re so committed that nothing will keep you from working toward your goal. For most people, accountability is key. Research shows that people who tell others about their goal, work with a coach, use a digital accountability tracker, or join an accountability group are twice as likely to hit their goals than those who do not have a method of holding themselves accountable.

The day that you decide you’re ready to make a change doesn’t matter. Deciding to make a change the right way—by choosing a realistic, ambitious, measurable goal—does.

Own Your Destiny

If you threw in the towel on your New Year’s resolution, you are far from alone. That being said, there’s no reason to let a calendar dictate when you decide to take control of your life. You don’t need to wait for next year, next month, or even next week.

Rather than letting an arbitrary date determine when you’ll decide to change, take your power back. Contemplate where you want to go and find a team that can decide on the action steps that you need to take to get there.

The Fitness Together brand works with clients to help you set goals that make sense for you, and will be there to support you every step of the way. No matter what stage of change you’re currently at, a team will be there with you to help you move to the action phase in a way that’s sustainable and effective.

Remember the Ripple Effect

When you decide to incorporate self-love into your life—especially in the form of exercise—you may notice that other areas of your life are positively affected as well. Prioritizing your own well-being can help you say yes to the things that matter, and to say no to the things that don’t.

Physical exercise can improve your performance at work the following day, can increase your overall productivity, and can help your cells produce more energy. When you take care of yourself, you’re better able to take care of everything (and everyone) else.

You’ll also likely notice that once you get started with regular exercise, it’s easier to keep going. Exercise immediately releases chemicals that contribute to a positive mood. When you’re feeling happy and confident, your newfound sense of self will bubble over into all that you do. This can lead to better relationships, reduced stress-related health issues, and better sleep.

The Fitness Together Brand: Let’s Do This.

The Fitness Together brand believes in providing you with the encouraging support that you need to keep moving forward. A studio’s personal trainers have the specialized knowledge necessary to create plans that keep you motivated and move you toward your goals in a way that creates sustainable results. Whether you’ve never stepped into a gym or you’ve been working out for years, a studio is here to lift you up and support you every step of the way. Reach out to your local Fitness Together studio today to set up an appointment with a personal trainer—they can’t wait to meet you!

February 2024 Client of the Month Ed Smith

Thu, 01 Feb 2024 05:00:00 -0600

Meet Ed Smith, Fitness Together Burlington’s February Client of the Month! Ed joined us in August of 2023 looking to change his body composition, and learn how to strength train. In just 6 months, Ed has completely transformed his life. Not only has he achieved his initial goals…but he has done SO much more! Since joining us, Ed has lost a total of 24.2 lbs. He lost 21lbs of Body Fat Mass and gained 3lbs of Lean Body Mass. He also lost over 20 inches throughout his body (5 inches being on his waist!), 5.2% Body Fat and 5 levels of visceral fat. These are some amazing numbers!! Ed is a testament to what hard work and consistency can do. He is always pushing himself, and never gives up when an exercise gets challenging! Ed has also shown a significant improvement in his exercise routine by increasing his core strength, increasing his stability and always progressing in his strength.

Fun Facts ...

Ed’s favorite exercise is the split squat because, even though it is challenging, he can see the progress he is making with it week to week!

Ed’s gym walk in music would be the Benny Hill theme song.

He is a super dad to two kids, a 2 ½ year old named Noah, and a 6 ½ year old daughter named Aria. In his free time, he enjoys spending time with the kids and taking them to their activities.

He also has a dog named Meli who is the cutest Cockapoo.

His favorite local restaurant is The Bancroft where he and his wife will enjoy an occasional date night. His favorite food is OutBack’s cheese fries.

All of the trainers are extremely proud of Ed and his efforts! Keep up the good work!

Fitness Together Studios Got You–No Matter the Weather

Mon, 29 Jan 2024 07:00:00 -0600

Winter weather is finally here to stay, and at a Fitness Together® studio, the personal trainers are on your team through every step of your fitness journey. No matter what mother nature throws at you, a Fitness Together team is with you to help you feel your best. If you’re having a tough time staying active during the winter months, you’re not alone. American adults are 31% less active during the winter months.

Leading a less active lifestyle over winter doesn’t just set back your fitness journey–it can affect your mental health as well. Studies show that exercise can help to alleviate anxiety and depression, and can help to relieve symptoms of certain mental health conditions, including ADHD.

Thankfully, snow, sleet, and ice don’t have to stop you from working toward becoming your healthiest self. Whether you’re joining your local Fitness Together studio or you’re working to find ways to get your sweat on at home, we’ve got you covered. Here, we’ll take a look at how you can stay fit when it’s too cold to venture outdoors.

Yoga

When the winter chill sets in, it’s normal to feel tired, stiff, and deal with more aches and pains than you feel in the summer. Thankfully, yoga can help–and you can move through daily flows in your own living room. Yoga offers a number of health benefits, including boosting heart health, relieving chronic pain, easing arthritis symptoms, and lowering stress levels.

Yoga is accessible to all ages and fitness levels, and it doesn’t matter where you’re starting–it just matters that you give it a try. While venturing out to your local yoga studio is always an option, you can also get a great yoga workout at home with YouTube channels like Yoga with Adriene and Yoga with Kassandra. Choosing a practice that fits your skill level is key for getting the maximum benefit out of your practice.

You don’t need anything to get started with your yoga practice. If you have a mat, that’s fantastic, but it’s not necessary to get moving. As you begin to dive into your practice, you may find that some equipment helps you get even more out of each pose. Blocks, straps, blankets, and bolsters can all support your practice, but there’s nothing wrong with using only your body to flow through each vinyasa.

Yoga is all about the process. If you can’t move into some poses, that’s ok! Modify, do your best, and you’ll be surprised at how quickly your body begins to bend. A little can go a long way when it comes to practicing yoga–adding an easy 15 minutes to your morning routine can help you feel relaxed and more comfortable all day long.

Indoor Swimming

There’s something magical about watching the snow fall while you heat up in an indoor pool. If you have a local YMCA or community center, hitting up the lap pool on chilly winter days can be a wonderful way to challenge your body in a new way.

If you’re not a strong swimmer (yet) no worries–often, indoor pools provide kickboards and other helpful devices that can help you make the most of your workout. Checking out a water aerobics class can also provide a fun, new challenge.

If you’re not a member of your local community center and aren’t sure whether it’s the right fit for you, reach out to the staff to ask about obtaining a day pass. Many people who are used to outdoor cardio, like walking or running, find that swimming offers a brand-new challenge.

Try a Fitness Class

Checking out a local fitness class can be a fun option that allows you to get a new workout in and make new friends. You’ll be able to find a wide variety of options, from challenging high intensity interval training (HIIT) classes to fun dance-based workouts.

If you feel intimidated at the idea of joining a workout class, you’re not alone! It can be scary to try something new, and it can help to remember that everyone in the class was a beginner at one time. You may feel more comfortable if you arrive to class a few minutes early to meet the instructor, talk about what you can expect during your workout, and set up any equipment that you’ll need during the class.

Get Started with a Personal Trainer

If you haven’t worked with a Fitness Togetherpersonal trainer yet, they’re excited to get to know you! At Fitness Together studios, certified personal trainers work with clients in a judgment-free, high-support environment that allows you to thrive.

Having a knowledgeable, caring, supportive personal trainer in your corner can make a difference in your fitness–and your confidence. No matter what your fitness level or goals, a team is there to work with you and develop a personalized plan that will take you where you want to be.

Whether you’re looking for accountability, aren’t sure how to take your fitness to the next level, or are ready to start incorporating exercise into your life for the first time, you are covered.

Make the Most of Your Fitness Tracker

If you have a fitness tracker like an Apple Watch® or a FitBit®, joining or creating challenges can help keep you moving–even when you’re only moving indoors. Research shows that when people use a fitness tracker, they tend to move for an additional 40 minutes each day.

Many fitness tracking apps offer daily, weekly, and monthly challenges that can help keep you motivated to get your steps up. Even when the challenges are just for fun (without a prize attached) seeing where you stand against others in your challenge can give you the competitive spirit that you need to boost your activity level.

Make Fitness a Family Affair

Getting others in your household involved in getting healthy can help all of you feel your best over the winter. Certain video games–like Wii Fit® and Just Dance®–provide a fun way to bond as a family and get your sweat on.

Setting up a regular family activity time–for example, Saturday afternoons–can help remind you and your loved ones to keep your calendars clear. When you want to get out of the house, hitting up activities that are kid-friendly (like roller skating, ice skating, and even indoor trampoline parks) can help you and your little ones burn some energy, without anyone realizing they’re getting a great workout in.

Fitness Together Studios Are Here for You Year-Round

Whether you’ve been training with a Fitness Together studio for a while or you’re just beginning to think about working with a personal trainer, your local studio is excited to cheer you on and support you as you work toward achieving your fitness goals. It doesn’t matter if you haven’t worked out in years or if you have no idea where to start–that’s what the personal trainers are here for! Reach out to your local Fitness Together studio today to connect with one of their personal trainers and get the support you need to feel your best.

January 2024 Client of the Month Doreen Dawson

Wed, 03 Jan 2024 05:00:00 -0600

Congratulations to Doreen Dawson Fitness Together Burlington's January as our Client of the Month! Doreen has showcased incredible dedication to her fitness journey since joining us in 2021. She has been extremely committed to building strength, improving flexibility, and adopting an overall healthier lifestyle, and it has shown in her results! Doreen's hard work is evident in her progress. She has successfully lost a total of 18 pounds and 31 TOTAL inches!! Wow! This achievement speaks volumes about her consistency and dedication to her fitness goals.

Doreen is the queen of consistency. She trains here at Fitness Together under the guidance of a trainer 2x/week. She is diligent about coming in at least fifteen minutes early to ride the bike as she knows it is important to get her legs moving to help improve her knee pain. Doreen has embraced a well-rounded approach to fitness by incorporating workouts and walks at home when she doesn’t have sessions scheduled. Doreen has also made significant changes to her eating habits. She has formed many new habits such as meal prepping on Sundays and focusing on a nutrition plan that includes high proteins, quality carbohydrates, and healthy fats. Her approach to wellness has not only supported her fitness goals but has also enhanced her overall well-being.

Fun Facts..

Doreen’s favorite exercise is the lat-pull down or the dumbbell lat pullover because she loves working her back muscles! Doreen loves a good cocktail and enjoys a meal out with family and friends. One of her favorite local spots is the Archer Hotel Bar in Burlington. Doreen has two adult sons who she loves to travel and spend time with. She recently visited her son who is stationed in Hawaii, and they had a great time exploring the outdoors and enjoying the tropical weather!

Congratulations, Doreen, on being named our Client of the Month! Your achievements and commitment are truly commendable, and we're proud to have you as a member of the Fitness Together community. Keep up the fantastic work, and we look forward to witnessing your continued success on your fitness journey!

December 2023 Clients of the Month Rita and Mike Auble

Fri, 01 Dec 2023 05:00:00 -0600

We are ending the 2023 year with this dynamic duo as our December Clients of the Month…. Rita and Mike! Their commitment, hard work, and support for each other have truly shone through in their fitness journey.

Rita's energy and Mike's determination make them an outstanding couple and we truly have seen them put in the work ever since they started with us. Rita and Mike began training at Fitness Together Burlington in March 2022. They not only train separately, but on Fridays they train together where they push each other in a positive way while having fun (unless it's competitive…like ladder drills)!

Rita and Mike are also known around the studio for being big competition winners. Rita won our 3-week Cardio Challenge this past July and Mike was a close second-place winner. Mike also was one of our Bingo winners, getting “Black Out” and got second place in the 1-mile Assault Bike March Madness Challenge. In addition to being known for winning competitions, one might also have met them on the cardio machines warming up for their sessions or doing cardio on their non-FT days.

With the guidance of our trainers, Mike and Rita have not only gotten super strong, but have seen some MAJOR changes in their body composition as well! Since starting here at Fitness Together, Rita is down 16 lbs, has lost 6% body fat, decreased her visceral fat and has lost a total of 26.5 inches! Mike has lost 12 lbs of body fat mass, gained 5lbs of muscle, and lost 2% body fat!.

Rita has had many non-scale victories as well! She had a goal of doing one push up from the floor, and now can do 12 with ease! Mike is now a Turkish-Get Up master and one of the fastest sprinters on the Assault Bike. Both Rita and Mike have also made many positive changes to their daily lives outside of their workouts. Both are much more mindful when eating, have been adding in extra cardio, and have been doing mobility stretches on the weekends so they won’t get stiff.

Fun Facts…..

Rita and Mike have a son named Zach who is a student and lacrosse player at UMass Amherst. Zach is a successful lacrosse player for Umass, and it is clear Rita and Mike have been an extremely positive influence on him showing him how hard work and dedication can get you far! When they aren’t working out at FT, they enjoy traveling to UMass to watch their son's game and to spend time with him. They also have three dogs (black labs) who they love to pieces and enjoy taking them on walks together! Mike is also a great cook, and Rita also boasts about the delicious meals he makes. When Mike isn’t cooking, you might catch them at their favorite restaurant, the Bancroft.

Their progress is a testament to the power of dedication and collaboration. Kudos to Rita and Mike for their well-deserved recognition this month!

Your Meal Prep How-To Guide

Thu, 16 Nov 2023 07:00:00 -0600

You already know that you feel best when you eat whole foods and stick to a nutrition plan that works for you, but it can be hard to stay on track sometimes–especially when life gets hectic. At a Fitness Together® studio, the team is there to support you! Everyone is in this together, and the personal trainers are excited to help you boost your wellness, no matter where you’re starting.

The brand knows that life can get in the way of eating well (it happens to everyone–you’re not alone). Thankfully, getting into the routine of meal prepping can set you up for success, no matter how crazy life gets. Convenience is key when it comes to choosing what you’re going to eat, and meal prepping makes it simple to grab delicious foods that are ready to eat.

Here, you’ll take a look at why meal prep can be a good fit for all nutrition plans, some of the common pitfalls that stop people from seeing success with meal planning, and tried-and-true tips that you can use to help you get the most out of your prep process.

Why Meal Prep Makes Sense

There’s no way around it: life is busy! Whether you’re wrangling kids to soccer practice, taking on the responsibilities of a promotion at work, or simply trying to manage your daily to-do list, humans are hard-wired to look for ways to make life less stressful. Fitness Together studios are here to support you, and want to make it as simple as possible for you to make your hard work in the gym count.

This doesn’t just mean finding easier ways to run your household or complete spreadsheets at work. Low-stress is also what everyone looks for when it comes to food. Think about it: when you’re hungry on the way home from work, the drive-thru seems far more tempting than normal. When you go through the meal prep process, you’re removing the stress of figuring out what to eat all week, making it more likely that you’ll reach for the options that help you feel your best, rather than stopping to fill up on foods that don’t take you closer to your goals.

Many people find that meal prepping actually saves them time and money, even with the sting of a larger weekly shopping trip. When you prep your food in advance, you’re taking away the likelihood that you’ll order takeout or delivery, generally lowering your overall food costs. Prepping at the beginning of the week means that you won’t need to spend time wondering what to cook for dinner every night or stopping by the grocery store for last-minute ingredients. Bonus: you can also use your grocery store’s weekly flyer to guide your meal prep to be even more cost-effective.

Common Meal Prep Pitfalls

You’ve seen the perfectly-prepped meal containers on Instagram®, and maybe you’ve even tried to set yourself up for a week of healthy meals by getting on the meal prep bandwagon. Sometimes, meal prepping is easier said than done.

There are a few reasons why meal prep can be tough, including:

Meal fatigue: If you’re not regularly switching up your meals, it can be easy to get bored with what you’ve prepared–making it more likely that you’ll stray from the plan.
Failure to plan: You might have the best intentions when it comes to setting up your meal prep for the week, but there are several factors that can get in your way. If you don’t have the right containers, are short on ingredients, or don’t have enough time set aside to cook, it’s easy to fall into the “I’ll start next week” mindset.
Food becomes unappealing: For some people, the idea of cooking food on Sunday to be eaten on Friday doesn’t sound appetizing. If you feel this way, you’re not alone–and there are solutions for you.

If you’ve hit some of these roadblocks, the brand gets it–and is here to help. The Fitness Together brand believes in you and your ability to hit your goals. Studio’s results tracking process will help your personal trainer get the information they need to support you through each step of the process.

Let’s dig into some tried-and-true strategies that can help meal prepping work for you.

Getting Started Right

It can take some time to find your groove when it comes to preparing your food for the week, and it’s normal to have some slip-ups here and there as you figure out what works for you.

One of the keys to getting started with meal prep is having the right tools. A set of leak-proof meal prep containers can go a long way in helping you store and transport your foods for the week.

When choosing your containers, you’ll want to think about the volume of food you usually eat. If you prefer to have large salads for lunch, for example, you’ll want to choose a larger container than someone who prefers to stick to protein and steamed veggies. You’ll also want to consider whether you’ll need to heat your food away from home–purchasing an inexpensive microwave for your office can help you stick to the plan when you’re at work.

Planning Ahead

To avoid food fatigue, it’s important to take some time to plan ahead each week instead of just grabbing the same staples time after time from the grocery store. As mentioned before, using your grocery store’s weekly specials circular can help spark some new ideas that can keep things fresh. Mixing up your veggies, dressings, and seasonings can also help you avoid getting tired of your prep routine.

A few key think-ahead tips that can help set you up for meal prep success:

Make your grocery list while you’re in your kitchen, allowing you to take stock of what you already have and what you’ll need to pick up at the store.
Set aside a few minutes each week to browse for new recipes.
Set a Sunday prep time and treat it as you would an appointment.
Look at your calendar each week before you prep–if you have a work dinner one night, for example, you might want to forgo prepping food for that evening.

If you find that you need an extra boost on the day you hit the gym (or train virtually!) be sure to build a pre- or post-workout snack into your plan. Not sure what foods will support you while you give your workout your all? Ask your personal trainer for some suggestions–they’re here to help.

Grocery Shopping

If you’re able to find the time to go to the grocery store, setting aside a leisurely hour or two can be a great way to get excited about the food you’re going to cook for the week. If that’s not possible , ordering your groceries online and using a delivery or pickup service can be a great way to stock up on the food that you need without spending time shopping.

When grocery shopping, don’t forget about snacks! When you prep your meals for the week, slicing up grab-and-go fruits and veggies can help you stay on track. If desserts or other treats are a part of your plan, don’t forget to pick those up as well!

Prep Day

Time to put your plan into action. Setting aside a few hours on your prep day (Sunday works well for most people) will save you quite a bit of time later in the week. If you’re someone who doesn’t care for the idea of eating Sunday-prepped food at the end of the workweek, feel free to split your prep day into two–one prep session on Sunday and another on Wednesday, for example. If you’re prepping foods that freeze well, you can also complete your prep in one day, and freeze half of your meals so that they’re not sitting in the fridge all week. Most clients love keeping a few freezer meals on hand to ensure that there’s always something delicious to grab, even when life happens and your prep day gets rescheduled.

Many people find it helpful to make the prep process something to look forward to. Listening to your favorite music, watching a TV show or movie you’ve been looking forward to, or inviting a friend to prep with you can all help make meal prep a fun part of the weekend.

Ready to Move Your Fitness Forward? We’ve Got You!

The Fitness Together brand offers personal training programs custom built to meet each client's individual needs. With private suites and virtual training options, there’s something for everyone. No matter your age, fitness level, or your reason for starting this journey, certified personal trainers are invested in helping you reach your personal goals, whether that’s weight loss, weight management, building muscle, injury recovery and so much more. Fitness Together studios will put you on the path towards success and hold you accountable along the way through a combination of strength & cardio training, results tracking, and real-time adjustments. The brand exists to empower you to take back your health so that you can have the energy to do what you love. Reach out today to learn more.

Lynne Anastasiades November Client of the Month

Wed, 01 Nov 2023 04:00:00 -0500

We are thrilled to introduce Lynne Anastasiade as our November Client of the Month at Fitness Together Burlington! She started her fitness journey with us the summer of 2022 training with us one on one two times a week and has since bumped it up to three times a week! Her determination and hard work have yielded some great results! With the help of her coaches, and her consistent commitment to her fitness program, she has achieved impressive strength gains and overall fitness improvements. Lynne is a two time champion of our March Madness Fitness Challenge, winning the med ball slam challenge this year and the low plank challenge last year! Lynne approaches every workout with a good attitude and is always up to push her limits! In addition to winning challenges, Lynne also hit her goal of trap bar deadlifting 100lbs! She not only lifted 100lbs, but she lifted 115lbs for multiple reps!

In addition to her commitment to fitness, Lynne has worked hard on making sustainable changes to her nutrition as well! In her last Inbody, Lynne was down in her body fat percent while continuing to gain muscle! Her dedication to nutrition and wellness outside the gym is truly commendable ! When Lynne isn’t in the gym, you will find her cooking delicious meals for her family, or out for a drink with her friends! Lynne also stays active by going for walks when she isn’t in the studio. Congratulations, Lynne, on being our November Client of the Month. Your hard work and inspirational presence are greatly appreciated, and we can’t wait to see where your fitness journey takes you next!

October Client of the Month Robin Vallerand

Tue, 10 Oct 2023 04:00:00 -0500

Meet Robin Vallerand, Fitness Together Burlington’s October Client of the Month! Robin has been coming to Fitness Together since 2014. She trains with us one on one 4-5 times a week and on her off days comes in for extra cardio sessions! Robin has been focused and dedicated to hitting her goals of getting stronger, leaner and healthier. Taking a full 180 on her old nutrition routine, Robin added in more protein, more calories and more fiber and started seeing results! She is down 10+ pounds of BODY FAT, lost almost 3 dress sizes all while putting on a significant amount of muscle making her leaner and stronger than ever. Robin keeps fighting for her results, setting new goals and man does it show! Her favorite exercise is the lat pulldown, because she loves the way it makes her arms and back feel!

When Robin isn’t in the studio, she enjoys spending time with her family ( her 5 children, four boys and one daughter) getting her nails done and doing fun arts and crafts! Robin owns a local pest control business with her husband, attends classes in the evening to continue her education and will be graduating from Merrimack College with her Master’s degree this year. Robin loves going to True North, and you’ll often see her double fisting with a coffee and a protein shake. Robin is extremely giving, and is always fueling the coach's caffeine addiction with True North, which we are very grateful for. We love having Robin as part of our little fitness family here at FT. Keep up the great work Robin… you earned it!

Setting Habits: The Key To Sticking It Out

Fri, 06 Oct 2023 06:00:00 -0500

It’s January 1st. You wake up, put on your workout clothes (that you perfectly laid out the night before), give your movement your all, down the meticulously planned breakfast you prepped in the fridge, and you swear–this time, things will be different.

Then, a few weeks later, things begin to change. The clothes are in the wash, so you figure you’ll just grab them out of the dryer in the morning. It’s too much trouble to get up early on the weekend, so you figure you’ll just get an extra tough workout in the following week. You don’t get a chance to meal prep, so you decide that you’re just going to pick something up on the way home from work.

We’ve all been there.

If you’ve been able to hold onto that January motivation long-term, that’s fantastic (really). If your motivation has waned and you’ve found it tough to stick to those ideals that seemed so simple in the beginning of the year, you’re not alone–and we’ve got the tips you need to set habits that stick long-term (even as your motivation fades).

Why Doesn’t Motivation Last?

There are many reasons why people tend to lose motivation over time. Many people respond well to instant gratification, and with many things in life–including fitness–it takes time to see results. If you don’t have your mind set on a clear reason behind your work, or you aren’t sure about whether you have a solid process to get you where you want to go, it’s likely that your motivation will fade quickly. Even if you’re dedicated to your goal and have a fantastic plan, you’re still at risk for stress, burnout, and boredom.

Very few people stay motivated toward their goals, no matter how determined they may be at the start of their process. If you lose motivation over time, it doesn't mean that there’s anything wrong with you–it simply means that you’re human.

People who have lung cancer still struggle to quit smoking. People who are habitually late still struggle to show up on time, even after their friends or family express a desire for them to change. People who have unhealthy eating habits often continue those habits despite diagnoses of potentially-fatal health conditions. It’s clear: even with motivating factors that should be foolproof, it’s hard to stick to a plan long-term.

Thankfully, motivation isn’t all that you have to rely on when it comes to getting healthy and fit. Next, we’ll take a look at how relying on habits–instead of relying on motivation–can help you keep moving forward toward your goals even when your motivation inevitably fades.

Why Habits Stand the Test of Time

Take a moment and think through your morning routine. You don’t think about whether you’re going to shower before work–you just do it. You don’t have to wonder whether you should skip brushing your teeth, and you likely don’t think twice about whether today will be the day that you don’t wear shoes.

Habits are no-brainers–that’s why they work.

That being said, some habits are tougher to stick to than others. Habits that offer immediate rewards (like the minty freshness that comes after brushing your teeth in the morning) are easier to stick to than those that take time to pay off (like spending a little time each night studying for a big test).

According to experts at The Learning Center at the University of North Carolina at Chapel Hill, “Generally, habits have immediate or latent rewards. Habits with immediate rewards are easier to pick up and condition, whereas those with delayed rewards are more difficult to commit to and maintain. Think about how easy it is to check your iPhone compared to exercising more.”

When you’re working to set habits that have a non-instant payoff, it’s important to find ways to keep your eye on the prize. Visualization can work wonders–imagining what you’ll feel like when you achieve your goals, as well as imagining the action that it will take to get there–-can help you stay the course. Making a habit out of visualization first thing in the morning can set off a chain reaction of habits that lead you to moving toward your goals.

Replacing Negative Habits with Positive Behaviors

When developing habits that keep you moving toward your health and fitness goals, it’s key to figure out where you’re starting–and where you want to go. If there are habits you currently practice that need to change, identifying the actions that don’t move you closer to your goals can help you set forth a new plan that keeps you moving forward.

Take some time to think about the first habit you’d like to change. Consider when it started, and what needs it fills. It’s important to give yourself some grace here–the more honest you can be with yourself, the better. When you know what your habit does for you, you can work to develop a new one that fills your needs.

Once you know what needs your habits are currently meeting–such as stress relief, interrupting boredom, or easing anxiety–it’s time to look for new habits to meet those needs. It’s smart to take these changes one at a time, as overhauling your entire life can result in overwhelm. Talking with your trainer, therapist, or even a trusted friend or family member about the habit you’re trying to implement can help you stay accountable.

Once you have a habit in mind, starting small can help. If you’re working to start exercising regularly, starting with a personal training session once or twice a week can feel far more doable than committing to running for an hour a day, every day. While big goals can sound great when you’re motivated, it can be tough to stick to them once the initial energy that comes with a goal begins to fade.

Boosting Your Health Long-Term: Fitness Together is Here to Help!

At Fitness Together, our certified trainers know what it takes to help our clients form habits that stand the test of time. No matter where you’re at with your fitness level, we’re here to help you feel healthy, strong, and achieve your goals, one session at a time.

We know that it can be hard to stick to your habits, and we’ll keep you on track. It’s important to us to get to know you so that we can develop the systems that make sense for keeping you accountable. Whether you respond best to tough love, gentle encouragement, or a combination of the two, we’ll create a simple to follow solution that will keep you moving forward. Reach out today to schedule your first session at FT!

September Client of the Month Deborah Gass

Fri, 01 Sep 2023 04:00:00 -0500

Meet Deborah Gass, Fitness Together Burlington’s September Client of the Month! Deb has been absolutely killing it here at FT! Deb has been coming to Fitness Together since 2011! She trains with us one on one two times a week, and has gotten so strong and seen some great results! Deb consistently shows up to her session and puts in the work, and under the guidance of our trainers Deb has lost nearly 40lbs in the last year while dropping 6.4% body fat and gaining muscle! She is a testament to what consistency and hard work can do!

Deb’s favorite exercise to do is the deadlift because she likes how strong it makes her feel (that’s because she is!). When Deborah is not working out at Fitness Together she likes to drive her new Mini Cooper known as “Fred” with the top down and spend time at the beach! She also enjoys traveling, and recently went on a trip to Italy where she took amazing photos! She has a dog named Max who she loves to spend time with and spoil. She often posts the cutest photos of him on Facebook! Deb is also a great baker, and all the trainers are obsessed with her homemade ice cream cakes! Deb is an overall great person, and also makes all the clients in the studio feel welcome whether they have been coming for years, or it’s their first day! We are lucky to have someone like her in the studio! Keep up the great work Deb!

Fitness Trackers: Are They Worth The Hype?

Thu, 03 Aug 2023 06:00:00 -0500

Once upon a time, you had to guesstimate how many calories you burned during a workout, rely on your energy level to understand how much sleep you got, and take your pulse during a workout to understand how hard you were pushing yourself.

Fitness trackers have changed everything when it comes to understanding your own health.

Wearable fitness trackers can be a great tool, depending on how you use them. Understanding the pros and cons of wearing a fitness tracker can help you decide whether using one is the right fit for you.

Benefits of Wearable Fitness Trackers

Many people find that fitness trackers are a game-changer when it comes to keeping them moving toward their goals. Here, we’ll take a look at a few of the ways wearing a fitness tracker can help you make strides in your health.

Constant Information and Nudges

When you get engaged in an activity or focused on work, it can be easy to forget about your movement goals. When you’re wearing a fitness tracker, you may find that you’re more aware of whether you’re staying active throughout the day.

According to Johns Hopkins cardiologist Seth Martin, M.D., M.H.S., “Being more active and changing your habits is important, but it can be difficult. Tracking likely helps a lot of people when combined with a clear goal to shoot for.”

Many fitness trackers can be programmed to give you a little nudge when you’ve been stationary for a predetermined amount of time. Getting a reminder to stand up and stretch can go a long way if you typically spend multiple hours hunched in front of a computer at a desk job.

Safety Benefits

Fitness trackers aren’t only great at helping you improve your fitness–they can also deliver important safety messages to let you know when something may be off with your health. While a fitness tracker should never be relied upon as your sole source of health information, knowing when your heart is beating irregularly or you’re at an increased risk for a fall can help you give your doctor valuable information that may inform your treatment plan.

According to a 2022 study, “Activity trackers were found to effectively promote physical activity in older adults, and safety features were shown to be an important part of the solution, regardless of health status or physical activity level.”
If your fitness tracker alerts you that you’re at risk for a health issue, it’s smart to reach out to your healthcare provider, even if you feel fine. Early detection of a problem can stop an issue before it starts.

Motivation Boost, Courtesy of Your Tracker

Fitness trackers do a great job of throwing you a party when you hit your goals, and the dopamine boost that you get from completing daily tasks can keep you coming back for more. Paired with the endorphin rush that you may get from adding extra movement to your day, many people find that achieving daily fitness tracker goals can go a long way in helping them stay active.

Trackers Can Foster a Sense of Community

Many fitness trackers offer social options to connect with other users. Weekly challenges, rewards, and messages of encouragement from others can motivate some fitness tracker users to go the extra mile–literally.

In addition to building virtual communities, many people find that using fitness trackers helps them to connect to others as well. When others around you are wearing a fitness tracker, you may be more motivated to get out for a walk at lunch, or to take the long way to a meeting. This offers a chance both for increased movement and for social connection.

Downsides of Fitness Tracking Technology

Like most technology, there are some potential downsides to using a fitness tracker. Let’s take a look at some of the reasons why wearing a fitness tracking device isn’t the right fit for everyone.

Trackers Can Foster an All-or-Nothing Mindset

Some people who use fitness trackers find that they don’t feel motivated to move if they’re not wearing their tracker, or if they’ve already hit their movement goal for the day. Some people also find that they feel unmotivated to move at all if they know it’s unlikely that they’ll be able to hit their goal for the day.

Some Trackers Overestimate (or Underestimate) Calorie Burn

Unfortunately, no mainstream fitness tracker company quite has it down when it comes to accurately estimating caloric burn. For many people who are simply focused on moving more, this isn’t a problem. Working with a registered dietitian is the best way to get a meal plan and caloric goal that makes sense for your body, goals, and activity level.

Fitness Tracker Options

If you feel like a fitness tracker is the right tool for you, you’ve got plenty of options to help support your health and give you the information you need.

Our favorite fitness tracker brands include:
Fitbit®: Within the Fitbit family, you’ll find plenty of options for fitness trackers, ranging from budget to high-end.
Apple®: If you have an iPhone or a MacBook, you’ll find the Apple Watch to be intuitive–and you’ll love how seamlessly it merges with your other devices.
Garmin®: If you’re a distance athlete, Garmin is the way to go. Multiple data points will help you learn how to get the most out of your training.
Oura®: Don’t care for wearing a fitness tracker on your wrist? Oura gets it. The company’s fitness rings are perfect for giving you the data you need without requiring a watch or tracker band.

The Bottom Line: Are Fitness Trackers Necessary?

Necessary? No. Useful? Yes.

If you’re able to take data in stride and a fitness tracker feels like a positive way to get more movement into your day, go for it! If you tend to get an all-or-nothing mindset, we recommend staying away from trackers.

Fitness Together® studios Will Get You Moving–Tracker or No Tracker

Tracking your health and fitness can be a great step that can help provide insight into your health, but nothing can replace the help of a trained professional. Working one-on-one with a personal trainer allows you to fully understand your health data, putting it to good use to maximize your time in the gym (or on the track, or in the backyard).

Whether you’re in love with your Apple Watch or Fitbit, or you prefer to exercise data-free, Fitness Together studios are here to help you get healthy, strong, and moving toward your goals. The certified trainers will get to know you and develop a program that’s fit for your unique needs. They’ll meet you where you’re at, and support you every step of the way. Reach out to your local Fitness Together studio today to set up your first personal training session.

August Client of the Month Kevin Buck!

Mon, 31 Jul 2023 04:00:00 -0500

Meet Kevin Buck, Fitness Together Burlington’s August Client of the Month! Kevin, also known as Buck, has been training with us here at Fitness Together since 2015! Buck came to Fitness Together looking to improve on his flexibility and strength and to specifically direct his training to improve his golf . Under the guidance of our coaches and hard work Kevin has seen many improvements! Struggling with knee pain, with consistent strength training he has been able to better manage his pain and continue to do the activities he enjoys! In addition to moving and feeling better, Kevin was down 5lbs in his last inbody weigh-in! Kevin always comes in for his cardio before his session, and is very active when he isn’t in the gym! Kevin's favorite exercise to do is rowing variations as well as exercises that target the triceps!

When Kevin isn’t working out at Fitness Together, you will find him on a golf course or playing tennis! Buck is also really into collecting records, and often goes to records stores to add to his collection! He is even turning his office into a record room! Kevin’s favorite drink is tequila and fresca and at the Andover Country Club; they call it the “Bucky” in his honor! Kevin also enjoys traveling to play golf, and his favorite course he ever went to was in Scotland! Buck also likes spending time with his wife, daughter and two dogs!

What IS a personal trainer, exactly?

Mon, 10 Jul 2023 06:00:00 -0500

Maybe you’ve always wanted to work with a personal trainer, but weren’t sure how to connect with a certified fitness professional. Perhaps you’ve been waiting until you’ve settled into a workout routine on your own before you go to a pro to take you to the next level. Good news: no matter where you’re at in your health and fitness, our certified personal trainers are excited to get to know you, develop a plan customized to your needs, and support you as you make strides toward your goals.

What does a personal trainer do?

Trainers work with you to find what motivates you to push yourself. They use their professional knowledge to develop workouts that will meet you at the nexus of challenge and ability, and keep you on track toward becoming the healthiest, happiest version of yourself.

When you work with a trainer, you’ll develop a long-term working relationship. Over time, you’ll work together to reassess your progress and goals. Your trainer will regularly check in with you to ensure that you continue to feel challenged by your workouts, and can revise your plan to accommodate new goals.

When you’re looking for a fitness professional who can safely and effectively help you get the results you want, it’s vital that you choose a certified personal trainer. At Fitness Together, our trainers are vetted, certified, and ready to help you get healthy and strong.

A personal trainer is a fitness professional who has a certification from a professional fitness organization, such as the National Academy of Sports Medicine (NASM) or the American Council on Exercise (ACE). Trainers who go through the certification process undergo rigorous safety and professional training, allowing them to create efficient, effective programs to help clients take their fitness to the next level.

When you choose to work with a personal trainer, you aren’t just getting a source of encouragement who will help you get to the last rep. Your trainer will get to know you, figure out exactly what methods of training work for your body, and help you move toward your goals, always keeping your safety at the forefront of your training program.

Certification: it matters.

Anyone can call themselves a fitness coach or fitness trainer, but only a fitness pro who has gone through a rigorous training program can use the title of certified personal trainer, or CPT.
Certified personal trainers are required to demonstrate knowledge in a number of areas before certification is awarded, including:

Client intake and assessment
Anatomy and physiology
Exercise technique and program design
Kinesiology
Nutrition
Injury prevention
CPR and first aid

Finding the right personal trainer to give you the boost you need

Finding the right trainer for you can be the same as finding a great doctor–qualifications matter, but personality matters too. You should be comfortable with and motivated by your trainer, and it’s important that you feel that you’re able to talk to your trainer when you have a question or concern.

You may also want to choose a personal trainer who can help you in an area that’s a particular struggle for you. Some trainers specialize in a certain area, such as behavioral change or nutritional coaching. When you choose a trainer who has a specialization in your area of need, you’re getting someone who has the knowledge and the skills required to help you overcome hurdles and finally make the progress you want.

At Fitness Together, we’re excited to get to know you and match you with one of our on-staff certified personal trainers who will motivate, educate, and support you as you work toward your goals.

What to expect during your first personal training session

If you’ve never worked with a personal trainer before, you may be unsure of what to expect when you come into the studio for your first session.

It’s normal to be nervous when it comes to trying something new but remember–your trainer has the tools and skills necessary to help you move forward. They got into the fitness field because they love helping others feel healthy and strong, and you won’t be judged, no matter what your starting point.

Much of your first meeting with your trainer will involve discussing your goals for your training sessions. You’ll also discuss any injuries that you’ve had in the past, as well as questions or concerns you have about the process of starting your fitness journey.

Your trainer will take you through a series of exercises to get a sense of your starting point. You may work through a basic session during your first meeting with your trainer, or your trainer may prefer that they have a chance to develop your personalized plan before moving forward with your sessions.

When it comes to successful personal training, communication is key. Let your trainer know if something feels too challenging or not challenging enough, and be honest with them about the struggles you’re facing. It’s your trainer’s job to help you succeed, and the more open and honest you can be, the more they’ll be able to push you toward your goals.

Ready to work? Our certified trainers are waiting to meet you.

At Fitness Together, our team of certified trainers is here to work with you, understand your unique goals, and develop a plan to help you get to where you want to be. Whether you’re looking to gain the energy to keep up with your kids or you’re working to learn how to strength train to develop muscle mass, we’re here to help.

Reach out to us today to schedule a consultation with one of our trainers–we’re excited to get to know you and help you work toward your goals.

July Client of the Month- Michelle Stacqualursi

Sat, 01 Jul 2023 04:00:00 -0500

Meet Michelle Stacqualursi, Fitness Together Burlington’s July Client of the Month! Michelle has been coming to Fitness Together since August 2022! Michelle has been consistently training one on one 2x a week, and with the guidance of our team she has gotten incredibly strong! Michelle joined Fitness Together with a goal of getting stronger and feeling more toned! Since starting, Michelle has lost body fat %, and her muscle mass has gone up almost 3%!. Not only has she seen physical changes, but the trainers have noticed a change in her confidence, and she never shies away from trying a new exercise or a heavier weight! Michelle’s favorite exercise is the deadlift because it makes her “feel like a badass”!

When Michelle is not working out at Fitness Together, she enjoys going out with her friends for dinner or drinks, or concerts! Michelle is a bit a foodie, and even has an instagram dedicated to all the delicious foods she tries and spots she frequents! You can follow her at @allyoucan.eat1 ! The trainers always look forward to hearing all about her weekends during her sessions as she is always on the go and doing lots of fun things! Michelle also enjoys traveling, and recently went to Puerto Rico, and New Orleans which she really enjoyed! All of us at FT love having Michelle as part of the family, and look forward to continuing to help her reach her goals!

June's 2023 Client of the Month Adi Hod

Thu, 01 Jun 2023 04:00:00 -0500

Meet Adi Hod, Fitness Together Burlington’s June Client of the Month! Adi has been coming to Fitness Together since February 2023, and has had some great results! Adi joined FT with a goal of getting back into shape and into the routine of regular exercise! He

Adi trains in small groups 2x a week, and is super consistent with making all his sessions! He also comes early for his workouts and warms up on the elliptical, and pushes the weights on all his lifts! In his last assessment Adi gained 5.3lbs of muscle, and lost 1.9 lbs of body fat! Adi’s favorite exercise is squats, in particular the goblet squat! With the guidance of the personal training team Adi is always up to push himself and go for the heavier weight or extra rep. He impresses the trainers as well as the other clients in the group! Along with being a hard worker, Adi always brings a great energy to class with him, and has all the clients and coaches laughing!

When Adi is not working out he enjoys being outdoors! His favorite outdoor activity is to go hiking on different trails! Adi also loves to spend time with his wife Rachel and their cat Hannah! Adi and his wife are expecting a baby girl in June, and he looks forward to his new role of being a dad! Keep up the great work Adi, we are proud of you!

May 2023 Clients of the Month Brenda and Chris Cahoon

Mon, 01 May 2023 04:00:00 -0500

Brenda and Cahoon are May’s Fitness Together Clients of the Month. Brenda has been working out at Fitness Together 2x a week with our trainers and has made tremendous progress! She has gotten so much stronger and has even learned to “enjoy” the hex bar deadlift even though it challenges her! She is always early for her session and is very disciplined with getting her cardio in before her workouts. Brenda always greets every trainer and client with a smile and makes everyone she meets feel welcome!

Chris has been working out 3x a week with our trainers and has gotten incredibly strong. Chris’s dedication to his workouts and his hard work has not gone unnoticed! He impresses not only the staff but the clients who see him week to week! He recently had an impressive PR of 300lbs on the hex bar! He also was the winner of the March Madness Challenge beating out everyone with an impressive one mile assault bike time of 2:07! Chris enjoys lifting all the heavy weights and particularly enjoys things that challenge him! His favorite exercise at the moment is the double kettlebell racked squat. He started out with just a single 16kg Kettlebell and has progressed to two 26kgs!

When Chris and Brenda are not working out they like to spend time with each other and their his three kids! On the weekends, you may catch them at one of their favorite spots to eat Sweet Ginger enjoying a martini or Hendricks gin ! The FT team love having both Chris and Brenda as part of the family, and are so proud of everything they have accomplished!

Fitness Together - Burlington

Celebrating 19 Years of Fitness Together Burlington

Built on People, Not Just Programs

A Community We’re Grateful For

What You Can Always Expect From Us

Looking Ahead with Gratitude

Personal Training While on GLP-1 Medications

Why Strength Training Matters More Right Now

GLP-1 Medications and Bone Health

What to Expect During Workouts

What Personal Training Looks Like on a GLP-1 Medication

Where Cardio Fits into GLP-1 Workouts

Looking Beyond the Scale

The Long-Term Picture

At Fitness Together®, We Meet You Where You Are

April Client of the Month: Hannah M

Working Out From Home

Getting Stronger Every Week

Working Through Challenges

Real Progress

Why Hannah Inspires Us

Fun Facts About Hannah

Why Personal Training Works When Everything Else Doesn’t

Why Personal Training Works When Everything Else Doesn’t

The 1:1 Difference

Fitness That Actually Fits Your Life

Stronger at Every Stage

The Real Reason It Works

Why Strength Training Is Your Anti-Aging Secret Weapon

Why Muscle Matters More In Your 30s and Beyond

Strength Training Supports Bone Health

The Metabolism Connection

Energy, Recovery, and Daily Life

Strength Training and Hormonal Health

Why Personal Training Makes a Difference

Starting Your Strong Era: It’s Time

Take the Next Step with Fitness Together

Busy Parents, Stronger Together

Meet Our March Clients of the Month: Yogev & Dana

Yogev’s Journey: Strength Training to Support Running

Overcoming Injury with Smart Training

Combining Strength Training and Nutrition for Results

Dana’s Journey: Building Strength and Confidence

A Major Strength Milestone

Stronger Together

Personal Training in Burlington, MA

Fun Facts

Frequently Asked Questions

What a Healthy Meal Looks Like | Simple Balanced Plate Guide

The Simple Balanced Plate Method

Why the Balanced Plate Method Works

Frequently Asked Question

What does a healthy meal actually look like?

A Simple Nutrition Mindset

Brendan Stapleton Running the Boston Marathon

February Client of the Month…Katie D

Understanding Hormone Health and How to Train for Energy

Perimenopause: The Transition Years

Menopause: A New Hormonal Baseline

The Shift: Moving from “Burn More” to “Build Better”

How a Personal Trainer Can Support Hormonal Health

Prioritizing Strength Training

Managing Intensity Strategically

Monitoring Energy, Not Just Performance

Letting Go of the “Push Through” Mindset

The Big Picture: Strength for the Next Chapter

Setting Yourself Up for Success in 2026

The Value of a Professional Fitness Assessment

We Begin With Understanding, Not Assumptions

A Sustainable Approach to a New Year

Purposeful Training over Excessive Intensity

Goals Grounded in Function and Well-Being

Building a Foundation for the Year Ahead

January Client of the Month... Sean O!

December Client of the Month... Jayashree S!

November Client of the Month... Sonia R!

An Evening of Connection and Community

A night that brought purpose to the table

A community that leads with heart!

October Client of the Month... Christen P!