4701 N 5th St Highway, Temple, Pennsylvania 19560

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Why Skipping a Warm-Up and a Cool-Down is a Bad Idea

Perhaps you love working out so much that as you as you get to the gym, you immediately hit the weights and machines. Not a good move. A safe and healthy workout must be preceded by a sensible warm-up routine, and followed by a cool-down. Why, you may ask? Warming up is an excellent way to increase muscular blood and oxygen flow, as well as raise your body temperature, potentially decreasing the risk of injury, and post-workout muscle pain. It also enhances your exercise performance, making for a safer and more effective workout. Cooling down gradually resets your pre-workout blood pressure and heart rate, preventing light-headedness, or nausea. So, what’s the best ....
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Strategies To Avoid Overeating At The Holidays

The holidays truly can be "the most wonderful time of the year," but they can be the worst time of the year to squander some of the hard-earned progress you made during the year on your fitness and nutrition goals. Holiday parties and holiday meals can be particular traps because you don't want to look like a Scrooge that isn't eating anything. How can you be polite and stay on track with your fitness goals at the same time? Read on for some great tips. Bring Something Healthy To a "Potluck Party" Going to an event where everyone is asked to bring a side dish or a dessert to share? If no one is going to bring anything healthy, YOU can! A delicious vegetable tray is a great ....
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Six Lifestyle Changes That Will Put You on the Road to Fitness

The idea of getting fit may be a daunting one. You might think that you have to buy a new workout wardrobe, purchase a pricey gym membership, and muster to motivation to get yourself there at least every other day. However, if you take baby steps, you’ll reach your fitness goals before you know it. Try these six lifestyle changes that will put you on the road to fitness. 1. Turn off the screens Being sedentary will get you nowhere. Unless you’re using your phone to listen to motivational music while you work-out, shut it all down. Screens are a distraction and can keep you from reaching your fitness goals. Keep your eyes on the prize and focus on the task at hand. 2. ....
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Taking Care of Your Feet

Taking care of your feet is critical to a good work out. The force on your feet resonates throughout your joints, impacting your ankles, knees, hips and back. With the right shoes, you can enjoy many terrific workouts. Buy the wrong shoes, though, and you may find your body doesn’t respond well to the exercise. To make matters worse, the market for workout shoes is vast, making the right choice difficult if you’re uncertain about what you need in a shoe. The Right Shoe for the Right Workout Decide how you typically work out. If you’re planning to be on an elliptical, followed by using weights, you’ll need a significantly different shoe than if you’re going ....
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Making Running a Habit

Commit to Your Goal If you’ve never been to a road face, yet alone participate in one, the challenge of running a race may seem daunting. However, whether you’re a regular runner or you’ve never jogged more than a mile, committing yourself to a major goal (like finishing a 5K, or running it in a certain time) is a highly motivating way to stick to your routine. The first part of the commitment is financial. Races often require cash to compete, which will help you make it to the starting line with motivation. Having a concrete date in front of you provides you with a framework to train toward that specific goal. If it’s your first time running to the line, ....
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Weekend Proof Your Diet

Welcome to the weekend, when you meet up for drinks with your friends, go out to lunch with your mother - and fling your direction on responsible eating out the window. After having an eye on what you intake all week, it is a natural response to want to indulge on the weekend. Once you allow yourself a “cheat”, it’s natural to lose control and to reverse the progress that you’ve made all week. Here are some tips to staying on your meal plan over the weekend. FRIDAY: Dinner Out with Friends You may feel like bad company if you pick at a salad, but you might feel worse if you fill up on burgers and wings. Invite a friend along with similar goals: If you invite ....
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Vegetable Stir Fry

1 uncooked cup of rice, prepare according to directions on package 2 medium yellow squash 2 medium zucchini 1 medium onion 1/4 stick of butter 1/8 cup of sesame seeds 1/4 cup of soy sauce 1/4 teaspoon salt 1/4 teaspoon black pepper 1/4 teaspoon cayenne pepper 1/4 teaspoon of garlic powder 1 cup of cooked protein, if desired Instructions: If making rice, chicken, beef, or pork - cook ahead of time. Chop onion, squash, and zucchini and add to pan with melted butter. Saute for ten minutes on medium heat. Mix spices/seasonings in with soy sauce and stir. Pour sesame seeds and soy/seasoning mixture into vegetables and coat evenly. Continue cooking for ....
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Greek Salad

Ingredients: 2 cups of feta cheese crumbles 1 pint of cherry tomatoes, rinsed 1 10 ounce jar of Kalamata olives, drained 2 medium ripe avocados (or 1 large, 1 small) 1/4 cup of olive oil 1/4 teaspoon of salt (preferably sea or pink Himalayan) 1/4 teaspoon of black pepper 1/8 teaspoon of cayenne pepper 1/8 teaspoon of garlic powder 1/2 of a lemon (optional) Instructions: Slice olives and cherry tomatoes. Skin and pit avocados, then dice into bite-sized pieces. Combine spices/seasonings and oil for dressing. Place olives, tomatoes, feta, and avocados in a large bowl and gently fold with a spoon or rubber spatula. Drizzle dressing on salad and again, toss gently to ....
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Zucchini "Pasta"

Ingredients: 1 large zucchini, raw and spiralized 1/4 cup of olive oil 1/4 cup of grated parmesan 1/2 lemon, juiced Salt and pepper to taste Instructions: Add ingredients to a large bowl and toss. Fast, easy, healthy, and delicious dish! ....
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Grilled Steak "Tacos"

Ingredients: Seasoned grilled steak, cut into strips Chopped tomatoes Shredded cheddar cheese Salsa Sour cream Iceberg lettuce leaves for the "shells" Instructions: Wrap the first five ingredients in a lettuce leaf for a healthy alternative to a conventional taco. Delicious! ....
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Enjoy your Workouts in Temple

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Cindy M Ortyl

I have really enjoyed the transformation that I have experienced at this gym. They are very knowledgeable and professional. I have lost over 30 lbs and 9%body fat. Down to a size 6. Leaner and stronger than I have ever been!! This system works!!

Mark Kirsch

Results speak for themselves the transformation king Ernie Groff Is extremely knowledgeable And very professional And will motivate you to get results

As long as you are coacheble and have a good mindset and a positive attitude I am fit will give you all your fitness needs

If you listen take the supplements and meal preps and work hard This place is the best for all of that At 51 years old I'm probably in the best shape of my life Because I decided to go to I am fit studios and hire Ernie groff as my trainer

Patricia Bechtel

Totally life changing. Ernie and Michelle really care. They even have meal preps, protein and anything else you might need to get you started. Make the change!

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