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Motivate Fitness

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Importance of Fiber

Here’s a great article by our soon to be registered nutritionist Anna Byrnes on the importance of fiber in your diet and how you can increase your intake. There are two types of fibers, soluble and insoluble, the gut needs to be working with both regularly in order to continue to function smoothly on a day-to-day basis. Fiber can be found in many sources; however, it is richest in unprocessed and homemade foods. The average American diet consists of about 15 grams of fiber per day, while it is recommended that we need 25 grams of fiber at a minimum to achieve a well-functioning GI (gastrointestinal) system. Fiber recommendations do not have an upper limit, while healthy ranges ....
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Strength Training Tips for the New Year

Strength training, also known as resistance training, is a type of physical exercise that involves using resistance to stimulate the muscles to contract and build strength. This can be done through a variety of methods, including lifting weights, using resistance bands, or even just using your own body weight through exercises like push-ups and squats. While strength training is often associated with bulking up and building muscle mass, it has a wide range of benefits that extend beyond just aesthetics. Regular strength training can improve overall physical function, increase bone density, and reduce the risk of injury. It can also have positive effects on mental health, reducing ....
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Join Us For The Best Fitness in Lower Gwynedd Township!

Welcome To Our New Website! We’re Proud To Serve Lower Gwynedd Township with Fitness! At Motivate Fitness, we are working hard to go above and beyond for every person who walks through our doors. And you could be next! We are offering Lake Forest a hands-on approach to Semi-Private Personal Training and fitness. And you don’t need any prior experience to succeed! Come visit us at Motivate Fitness and see for yourself what makes us the best Jiu Jitsu studio in town. Just fill out the "Request Information" form on the side of the page and stop in for a visit today! And don't forget to click below to visit us on our social media pages! ....
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Early Black Friday - 2 Week Trial Pass

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

It’s hard to believe that we are already in November and Thanksgiving planning is just around the corner. Today I will be sharing with you some delicious and health promoting fall/Thanksgiving recipes that you can incorporate into everyday or holiday meal times for a flavorful and nootropic rich dishes. But first, let’s talk about the all-star of the day… Nootropics! Let’s also dive into their health benefits and how to incorporate these plants into your healthy lifestyle. What are Nootropics: Nootropics are a compound found in many common foods, often they are found most concentrated in herbs and spices. There are thousands of nootropic compounds, and ....
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Better Sleep = Better Health Part 2

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

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

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

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

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

Bill Tokmajian is the most qualified trainer melding his physical therapy background and personal training background to be the most amazing trainer anyone could ask for. He has helped me to start to walk again and I am grateful.

Faye Goldberg Miller

The facility is great, the trainers are wonderful and the workouts are fun and beneficial! Highly recommended!!

Michael Perbix

Awesome staff and faculty, very accommodating and willing to work around your personal issues and physical abilities. Online scheduling makes scheduling visits around my schedule super easy!

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