How to Make Your New Year’s Fitness Resolution Stick in 2020

new year fitness resolution

With the new year almost here, it’s time to start thinking of resolutions that you want to conquer in 2020. For many, this will include some sort of health and fitness goals, whether it be losing weight, gaining muscle, or living an overall healthier lifestyle. Although you may have had similar resolutions in the past, it’s a new decade, and this will be your year! When setting your resolutions, it’s important to make them attainable, realistic, and set timelines. We have some tips to help you set resolutions and actually stick to them this year! That way, this time next year when you look back, you can successfully and proudly say, that you have achieved your goals.

Acknowledge What Needs to Change

The first step in changing any “problem” is recognizing that something needs to change. Identifying what exactly needs to change, and admitting it to yourself is key. This will help you to fully believe in your resolution and commit to changing the problem. For example, maybe you exercise regularly, but your diet is very unhealthy, which is causing you to not see any results. Although no one wants to think of their habits as “bad”, admitting that a change is necessary is a vital step in the process. If you’re unsure of whether you really need to change, it’s going to be even harder to break the old habits. You’ll be very easily convinced of grabbing fast food for lunch and slipping into your old ways. If you acknowledge that it is an issue, you’ll be more motivated to change.

Write out Short and Long-Term Goals 

One of the main reasons that people fail at their resolutions is that they set goals that seem so large that they become unattainable. For example, if you’re overweight and your goal is to lose 50 pounds, it’s not going to happen overnight, and you can’t expect it to. People often become discouraged if they don’t get results quickly. That’s why it’s crucial to write out your goals, with both a short-term and long-term plan. Write down your workouts and meals for the week, and set a timeline for yourself of where you should be at with your weight from month to month. A personal trainer will be able to help you do this, as they see many clients on a regular basis with similar goals, and will create a realistic plan and timeline for you to follow! 

Determine Your Why 

Any resolution or goal worth tackling has to come from a genuine place that you can use as your “why.” Developing your why, and keeping that in mind every step of the way will be key. This is what will keep you motivated even on days that you may not be physically motivated; It’s mind over matter. For example, if you want to lose weight, why? Is it because you want to be able to live a healthy life that’ll allow you to be an active lifestyle for longer? Or because you want to feel confident in your clothing? Whatever it is, it should be personal to you, and motivate you to really achieve that common goal. 

Work With a Personal Trainer in Boston 

Once you’ve set your goals, hiring a personal trainer to guide you can a big difference! If you’re ready to make your fitness resolutions finally stick in 2020, our certified personal trainers at Back Bay Fit are here to help! Fill out an online form or give us a call today to get started. 

How Nutrition and Exercise go Hand in Hand 

exercise and nutrition

No matter what your fitness goals are, whether it be weight loss, muscle gain, or living an overall healthier life, you’re probably aware that it takes hard work and commitment to reach those goals. It’s important to remember that exercise alone may not give you the transformation that you’re looking for. While lifting weights without any dietary changes will start to build muscle, it may be difficult to physically see results until you’re fueling your body with good nutrition. An effective exercise plan goes hand in hand with good nutrition. Together, the two create an unstoppable force! Keep reading to learn more about how exercise and nutrition complement each other for the best results. 

Understanding Calorie Expenditure 

Even if you train 5 days a week, a poor diet is hard to out-exercise. If there’s one takeaway you need to know, it’s this; If your calorie intake is higher than your energy expenditure, you will not lose weight, and vice versa. Put simply, you need to burn more calories than you consume for weight loss. Your total daily energy expenditure (TDEE) is calculated by four factors:

    • Basal Metabolic Rate- The number of calories burned during the day to simply keep you alive, such as breathing. This does not include any physical activity at all. 
    • Thermic Effect of Food- This is the energy that it takes to digest the food that you eat. On average, approximately 10% of your total daily expenditure will come from TEF. 
    • Non-exercise Activity Thermogenesis- Includes the calories burned doing your normal daily activities such as doing chores, walking the dog, or grocery shopping. This means “non-structured exercise.” 
    • Thermic Effect of ActivityThese are the calories burned during exercise, including weight lifting, aerobic exercise, steady state cardio, HIIT, and beyond.

Adding all of these numbers together at the end of the day combine for your total daily calories burned! In order to lose weight, you need to be consuming less calories than you’re burning. 

The Role That Macronutrients Play 

The 3 main energy providers in your diet are carbohydrates, proteins, and fats, which are all essential to a healthy diet. These macronutrients assist in growth, reproduction, immunity, and healing. Including a sufficient amount of each is crucial for a healthy diet. While some health myths have made us scared of carbohydrates, these are an essential source of energy to give you the stamina you’ll need for an effective workout. Depending on your goals, carbohydrates should make up nearly 50% of your total calories. Proteins are also crucial to provide maintenance and growth for your muscles. Lastly, fats should be the smallest portion of your diet, but are still necessary to include. 

To learn more about how nutrition and exercise go hand in hand, get in contact with the experts at Back Bay Fit! Our personal trainers will be able to provide a customized plan that fits your goals, and delivers the results you want to see. Fill out an online form or give us a call to schedule a free consultation today! 

The Best Core Strengthening Exercises


Whether you’re in the gym doing heavy deadlifts, walking down the street, or even just breathing, everything we do on a daily basis involves our core. Having a strong core goes far beyond the aesthetic of “having abs.” A strong core will help you not only in your workouts and in playing sports, but also helps improve posture, and can prevent lower back pain. So how can you achieve a strong core, without spending hours on the floor doing crunches or sit-ups? Here are some of the top exercises recommended by the experts! 


You’ve probably seen many people in the gym doing planks, from beginners to advanced, and there’s a good reason for that! Planks are a challenging exercise for your core, that requires minimal movement, but maximum effort. To do the standard plank, you’ll rest your forearms and toes on the floor, holding your body in a straight line from your shoulders to ankles. There are many variations of the plank, to make it more difficult, or easier depending on your fitness level. You can try raising to a high plank by straightening your arms and putting your weight on your hands. To work your obliques, trying twisting your hips from side to side, or doing a side plank. 

Dead Bug

This is another effective stabilization exercise for your core. Laying on your back, raise your arms straight up to the ceiling, and raise your legs at a 90-degree angle. From there, slowly lower your left arm and right leg to hover just about the floor. Return to the starting position, and repeat on the opposite side. 

Leg Raises 

Leg raises are a great exercise to specifically target the lower ab region. Start by laying flat on your back, and place your hands straight out on the mat by your hips. From there, raise your legs until they reach 90 degrees, keeping them straight the whole way up. Slowly lower until they’re hovering approximately 6 inches above the ground. Your back should remain flat on the floor throughout the whole exercise. If you find it arching, place your hands under your lower back for support. You can also try bending your legs to make the exercise less challenging until you build up the strength. 

Build a Strong Core at Back Bay Fit 

Want to build a rock-solid core to help you in and out of the gym? Come train with the experts at Back Bay Fit! Fill out an online form to set up your free consultation, or give us a call at 617-450-0001.

4 Ways to Stay Motivated for Working Out

man lifting kettlebell in gym

Whether you’re trying to lose weight, gain muscle, tone up, or just get active to live an overall healthy lifestyle, working out is a crucial part of the process. While some enjoy working out, for others it can seem more like a chore. Keeping up the motivation to workout is easier for some than others. If you’re someone that struggles with staying motivated, we have some tips to keep you on track. 

Set Goals

When you’re trying to achieve anything in life, setting goals is one of the first steps you should take to lay out a clear plan for yourself. Short term and long term goals will give you something to work towards on a daily, weekly, and monthly basis. For many people, it helps to write out these goals somewhere that you’ll see them often, and remind you to keep pushing even on the days you’re lacking motivation. 

Create a Routine

While it may seem like people that regularly go to the gym are always motivated, this certainly isn’t the case. When motivation isn’t there, discipline is what kicks in. Creating a schedule for yourself that determines exact days and times you’ll be at the gym, it won’t seem like an option anymore. That’s what’s on your schedule, so that’s where you’ll be. If you put it off all day, go back and forth on whether or not you want to work out that day, chances are, you’ll be able to talk yourself out of it. Finding something that works for you and your schedule is also key. Some people may get in better workouts in the morning, while some are night owls. Test out what works for you and fits into your schedule best. Give yourself a clear routine that’ll be easy to follow and stick to for the longterm. 

Make it Fun

It’s hard to stay motivated for something that you’re dreading. If you’ve been doing the same old workouts day in and day out for months, no only are you going to get bored of them, but your body will also get used to them and your results will plateau (and what’s less motivating than seeing no results?). Switch up your routines, add new exercises, and most importantly, make it fun! Adding variety into your workouts will keep them exciting and constantly challenge you in new ways. 

Hire a Personal Trainer 

If you’re lacking the motivation to workout, sometimes all you need is a little boost from an expert! A personal trainer will constantly be pushing you past your limits, keeping your workouts exciting, and motivating you to be the best you can! At Back Bay Fit, our certified personal trainers are ready to help you get in the best shape of your life and stick to your goals. Contact us today to set up your free consultation and get started!

The Best Bodyweight Exercises to Build Strength

women in high plank position

No equipment? No problem! Many people are under the impression that without a gym and fancy machines or weights that they won’t be able to get in a good workout. In reality, you don’t need a single piece of equipment; Doing bodyweight workouts may even challenge you more, working your muscles in different ways and targeting more areas of the body at once. Whether you’re traveling and stuck in a hotel with no gym, crunched for time and want to get in a workout at home, or simply just want to switch up your routine, these bodyweight exercises will give you a quick and sweaty workout. These 4 exercises can be done anywhere at any time, so you have no excuses!


If there’s one exercise you need to include for a full-body blast, it’s burpees. Working your upper body, lower body, and core, this exercise will get your heart rate up in no time. To perform this exercise, start in a standing position with your feet about shoulder-width apart. From here, you’ll lower into a squat position, and jump your feet back landing in a plank position. You’ll then return to the squat and jump explosively into the air and repeat the exercise. While burpees can be challenging, they’re an efficient way to tone your entire body.


If you’re looking to improve your upper body strength, push-ups are a necessity. Starting in a plank position, lower your body as far as you can until your chest is just hovering over the ground, and then push yourself back up to the starting position. Repeat as many times as you can to test your strength. You can always drop to your knees for a little assistance. Practicing these is a great way to build up the strength for pull-ups and dips if you’re not quite there yet.


For a lower body burn, squats are our go-to. Not only will you be strengthening your legs, but your back as well. Standing with your legs a little further than shoulder-width apart, bend your knees lowing into a position where your legs are forming a 90-degree angle. Use your power to return to a standing position and repeat. To add a little extra challenge, try holding a kettlebell or dumbells, or even add a hop in between making it a jump squat. We guarantee this will make you feel the burn and build strength in your quads, hamstrings, and glutes.

Mountain Climbers

Mountain climbers are another full-body exercise that will target your core, upper, and lower body all at once. Starting in a plank position, drive one knee to your midsection, and as you prepare to lower it back to a straight position drive the other knee forward. Repeat this exercise quickly to get your heart rate up!

Our personal trainers at Back Bay Fit can help your learn how to do any of these exercises with proper form for an effective workout! Contact us today to get started.

5 Reasons to Hire a Personal Trainer

personal trainer

Whether you’re just getting started on your fitness journey, have reached a plateau in your routine, or are trying to get motivated to get back into the gym, you may be considering hiring a personal trainer. Although you know it may help to have an expert in the field guiding you, you probably have some doubts and wonder, “Is it really worth the money? Can’t I just follow a workout plan online?” While it is an investment, the benefits of having a personal trainer to motivate you, educate you, and create custom plans that are specific to your body and goals, could be just what you need in your fitness journey. Keep reading to learn the 5 reasons why hiring a personal trainer is worth it!


One of the biggest reasons that people run into struggles on their fitness journey and don’t get the results they desire is a lack of motivation. By hiring a certified personal trainer, you have someone to hold you accountable and ensure you’re showing up for yourself every day. When you have scheduled sessions with a trainer, it’s not as easy to just decide not to go to the gym that day because you’re “tired,” or “lazy” today. You have someone who is counting on you and routing for you to stay committed to your plan.

Learn Proper Form

By hiring a certified trainer that has extensive knowledge and experience in the field, they’ll be able to teach you exercises using proper form. If you’re new to the gym, it can be scary and intimidating to try new exercises, especially if you don’t know how to perform them correctly. Proper form is key when performing any exercise, as it reduces your risk of injuries and ensures you’re engaging the right muscles. By learning the correct techniques and body positioning from the start, you’ll build a solid foundation for yourself to avoid injuries in the long run.


When it comes to exercising and workout routines, there simply is not a “one size fits all” plan. Everyone is built differently, and our bodies will react differently to certain types of exercise. The advantage of hiring a personal trainer is that they’ll be able to asses where you’re at currently, where you want to be, and align your goals with a plan that will be attainable for you. They’ll be able to set realistic goals and guidelines for you to be able to see the results you’re looking for.


If you find yourself intimidated in the gym and afraid to try new things, or simply don’t know what to do, it can be easy to get stuck in a routine of doing the same exercises over and over again. Not only does this get repetitive and boring, but your body will also get used to the exercise and eventually plateau. A personal trainer creates workout plans for a living and has a whole library of exercises and workouts for you to try. They know how to combine exercises and use different equipment to create variety in your workout, and always keep it fun and interesting.

Accelerated Results at Back Bay Fit

With the benefits above, you’ll be more likely to see results quicker with the help of a personal trainer! Through accountability, proper form, customized plans, and a variety of workouts to keep you coming back for more, it makes sense that you’ll see results quicker. To learn more about how personal training sessions can help you, sign up for a free consultation at Back Bay Fit! Fill out an online contact form or give us a call today at 617-450-0001.

What is HIIT Training and Why Does it Work?

hiit training

HIIT, or high-intensity interval training, is a highly effective cardio workout that keeps your heart rate high and burns more fat in less time. Why spend hours running on the treadmill, elliptical, or Stairmaster, when you can burn the same amount of calories (or more) with a quick 15-20 minute circuit?  HIIT workouts are done in intervals that require an intense boost of energy, followed by an anaerobic recovery period. HIIT is great for a metabolism boost, increased heart health, and for post-recovery fat burn. Keep reading to learn more about the benefits of HIIT training, and why it has become such a popular choice in place of traditional cardio.

Increased Heart Rate and Metabolism Boost

HIIT can be done in intervals on the treadmill or stair master, or even with just bodyweight exercises, making it a convenient cardio plan if you’re in a time crunch with limited equipment. Adding high-intensity circuits reduces the amount of time you need to spend on cardio- A dream come true, right? High-intensity interval training uses intense bursts of exercise in which you push your body to one hundred percent, followed by equally long rest periods. Because of this amount of exertion, your metabolism and heart rate stays elevated and continues to burn calories for hours after your workout as your body replenishes its energy and repairs your muscles. This type of training causes an oxygen shortage during your workout and then requires more oxygen afterward during recovery which can also speed up your metabolism for up to 48 hours after you’ve finished your HIIT session.

Burn More Calories

HIIT is effective because of the amount of oxygen your body, especially your muscle mass, requires to burn calories. Your body burns five calories per liter of oxygen consumed, so HIIT is the perfect way to efficiently burn the most amount of calories possible during any cardio workout. HIIT is also known as the best optimal muscle building and muscle retention exercise. This type of interval training is incredible for heart health and your heart’s ability to pump blood. The maximum amount of blood pumped through your heart is increased by exercising which also will help with high blood pressure.

Schedule a Consultation at Back Bay Bit

Want to learn more about HIIT, and how this can be combined with other workout techniques for an efficient workout plan? Get in touch with the personal trainers at Back Bay Fit to schedule a free consultation and get started today. We’ll create a plan for you that incorporates HIIT cardio into your weekly workout routine. Fill out an online contact form or call us today at 617-450-0001.

Combining Strength Training & Running for an Efficient Workout Split

running outdoors

With the warmer weather finally here, many of us are becoming eager to start taking our workouts outdoors to enjoy the fresh air. Is there anything better than a sunrise or sunset run, with a nice breeze and beautiful nature views? For those that look forward to these runs all year long, it can seem tempting to skip your strength training sessions to soak up as much sun as possible with your outdoor workouts. However, you don’t want to ruin the progress you’ve made in the gym all winter building up your strength! Incorporating a few lifts a week into your workout split, along with outdoor runs, will be the perfect combination to get your “summer bod” ready! Keep reading to learn how you can have the best of both worlds, with lifting and running.

How They Compliment One Another

While it may have been previously thought that you can only be one or the other, be “a runner” or “a lifter,” there have been plenty of studies done to prove how the two actually work together to create a well-rounded athlete. You no longer have to choose, or worry that running will make you “lose your muscle mass” or that lifting will make you “too bulky” to run. A workout split that combines the two will benefit your training in several different ways.

Building strength, especially in your legs and foot muscles, will make you faster, as it decreases the amount of energy need to maintain a specific pace. Strength training also helps you to increase your range of motion and flexibility, which will help to reduce your risk of injury when running. Since running only happens in a one-dimensional plane (front to back) your muscles and joints are not used to moving in other ways. Incorporating squats, lateral lunges, step-ups, etc., will help increase your range of motion, specifically in your hips, to avoid injuries while running. It’ll also help to correct any muscle imbalances and weaknesses that may be not only affecting your running but everyday life. You’ll quickly see improvements both in your running and during lifts, combining the two for optimal strength and endurance.

Creating a Schedule

Since recovering from a heavy lifting session is going to take more time than the recovery from a long run, you’ll want to take this into consideration when planning your workout split that includes running and lifting. For example, planning to do a long run the day after a heavy leg day might not be your best bet. Rather, it’d make more sense to take a day off after a lower body session and do your long run later in the week, followed by an upper body day. Talk with your personal trainer to determine a split that will best suit your goals.

Personal Training & Lifting Sessions at Back Bay Fit

Want to learn more about how you can maximize your efforts in the gym during lifting sessions, while still enjoying your outdoor runs and reaping the benefits from both? Schedule a free consultation with our personal trainers at Back Bay Fit to get started today. We’ll create a plan to incorporate upper and lower body lifts, using a variety of method and equipment to help build strength and endurance. Fill out an online contact form or give us a call today at 617-450-0001 to get started!

Why Form is So Important

personal trainer helping woman lunge

When it comes to lifting weights, some of us are tempted to always go as heavy as we possibly can; Put another plate on the barbell, grab the heavier set of dumbells, up the resistance on the cables, etc., because the more we push ourselves, the better the results- right? Well, not always. When you start to compromise form to add weight, you could be causing yourself more harm than good. Proper form when it comes to any exercise, whether it be deadlifting, chest press, or just bodyweight squats, is crucial. Keep reading to learn why proper form is so important for any form of exercise.

Reduce Risk of Injury

Poor form during exercise can lead to a number of injuries, due to misalignment or overcompensation from certain muscle groups. This can put an immense amount of pressure on muscles, tendons, and joints, leading to acute and overuse injuries. The last thing you want is a setback from an injury. Take it slow, practice proper form, and you’ll slowly build the strength to gradually add weight.

Engage Intended Muscles

If you’ve been working a specific muscle group consistently but realizing you have not seen any “gains,” it could be time to review your form. If your form is incorrect, you could be completely missing the muscle group that you’re trying to target. For example, if you’re doing bicep curls with a heavy weight that requires almost your entire upper body to move just to reach the top of the movement, chances are your biceps are not doing all of the work. Try a lighter weight, and focus on form keeping the rest of your body still, and isolate only the bicep.

Use Energy Wisely

Using proper form during exercise can help to improve breathing, and therefore give you more power for your workout. If you’re using incorrect form, you may actually be exerting more energy than necessary. Take advantage of proper form and get the most out of your workouts while using your energy wisely!

Master Proper Form

Proper form during all exercises can be a difficult skill to master, especially if you’re new to lifting. That’s why the certified personal trainers are here to help! Sign up for a 1 on 1 session today at Back Bay Fit to review your form with a personal trainer, and learn new techniques to get the most out of your workouts. Fill out an online form or give us a call today at 617-450-0001 for more information!

How to Boost Your Metabolism

high intensity training

With spring just around the corner, many of us are starting to think about our “summer body,” and for some, that will mean shedding some excess fat.  The thought of putting on a bathing suit after a long winter, when you maybe fell off track a bit with your fitness and nutrition, can be scary. When we think about losing weight, one of the first steps is understanding metabolism. To put it simply, the higher your metabolism, the more calories you’ll burn and the easier it’ll be to shed that winter weight. So, how can you boost your metabolism? There are many different factors that will affect it; Age, gender, and body composition will all play a role. But there are a few ways you can actively try to increase your metabolism. Here are 5 of the top ways:

Load up on Protein

Are you getting enough protein with every meal? A high protein diet helps to increase your metabolism, as it causes a rise in TEF, or the thermic effect of food. This is the amount of energy expenditure required to process and digest the nutrients in your meal. In simpler terms, your body has to work harder to break down the protein and is, therefore, burning more calories in the process. Protein has the highest TEF, in comparison to carbs or fats. Eating protein also helps to keep you more full which can help to prevent you from overeating, a key factor in losing weight.

Drink Ice Cold Water

Drinking water is a vital factor in weight loss for a variety of reasons. To start, people who drink water to replace sugary sodas, juices, or energy drinks, are likely to be more successful with their weight loss as they’re drinking fewer calories. Drinking water before meals can also help you to feel fuller, and therefore you’ll eat less. Additionally, drinking water can temporarily boost your metabolism. According to studies, drinking 17 ounces of water can speed up your resting metabolism rate by 10-30% for an hour. Additionally, if you’re drinking cold water, your body will use more energy to heat it up to body temperature.

Train with High Intensity

You may have heard the term “HIIT” being used frequently across the fitness industry, and for good reason. High-intensity interval training is just as it sounds; It’s a training technique where you give 100% effort during quick, intense bursts of exercises, completed in intervals. HIIT is a great option when trying to lose fat, as it will increase your metabolic rate, even after you’ve completed the workout.

Sign up for Personal Training in Boston

Losing weight and getting toned can be a difficult process, but having someone to guide you along the way can help to keep you on track. At Back Bay Fit, our programs include HIIT training, lifting weights, cardio, and more to boost your metabolism and get you the result you’re looking for. To learn more about our programs, visit our personal training page, or contact us to sign up for a consultation today!

The Importance of Active Aging Fitness

senior working out

As you get older, it is still important to get out there and stay active. It is crucial to physical and mental wellbeing, as muscle loss increases a bit more rapidly once you hit the age of 40. At age 30 your muscles just begin to lose their mass, but once you hit the age of 40, it is a more rapid decline, and you can lose as much as 23% of muscle by the age of 65. Let’s take a look at the aspects of well-being that fitness effects.

Physical Well-being

  • Weight: Activity can help to decrease fluctuations in weight, as well as moderate weight at a specific level so that one is within a healthy range.
  • Eases Pain: Back pain can be decreased by exercise, as exercise can increase flexibility and help to improve posture.
  • Illness: The impact of illness will be decreased, meaning that you will feel less sick when you get a cold, etc. and be feeling great more often.
  • Disease: Disease rates such as Alzheimer’s, obesity and heart disease can be dramatically reduced by exercising.
  • Mobility & Balance: While maintaining a healthy exercise schedule, many individuals find that they have a better stamina and endurance for walking, as well as the decreased chance of falling due to better balance.
  • Flexibility: By working your muscles, they have the ability to stretch and increases flexibility, making everyday tasks much easier.

Mental Well-being

  • Sleep Quality: By working out, sleeping becomes easier. This is true of people of all ages and can be very helpful the higher in age you get, as while you need less sleep, you still need quality sleep to be able to function right during the day.
  • Mood & Confidence: Working out releases serotonin, which can improve mood, as well as self-confidence.

To learn more about exercises, or personal training services in Back Bay and Arlington, MA, feel free to contact us by filling out our contact form or call us directly at 617-450-0001.

Great Leg Exercises for Men

leg exercises

Now that it’s January, many people may be in the process of hitting some health goals as their New Year’s Resolution for 2018. This is very common, but where does one start?

You should start with the basics. It can be extremely difficult and discouraging to throw yourself into too much at once. Starting with a few beginners moves and moving up from there, you can succeed in filling your goals and have a happy, healthy new year!

What Exercises Should I Try?

Squat Jump: A squat jump can be a fun way to get moving. Start off with your legs shoulder-width apart, then squat down, and use this energy to jump. You should make sure your knees do not cross past your toes when squatting, as this can cause some knee problems if done over a long period of time.

Side Lunge: Begin by standing with your legs a few inches apart. From here, step to the side and squat down a bit. Similar to the squat jump, make sure to watch your knees!

Single-Leg Hip Raise: This exercise is a bit different. Start with your back on the ground, with your legs bent in a bit. Straighten one leg, and lift your glutes so that your hips are equal. From here, hold for a few seconds and then drop back down slowly.

Glutes Bridge: The glutes bridge can be done almost anywhere, which is why it is a great exercise. Similar to the exercise above, you start on your back with your arms comfortable next to you, while making sure that your legs are bent up with your feet planted about a foot away from the rest of your body. From here, all your do is lift your hips and hold for a few seconds.

Step Up: The step up exercise is as it sounds, just stepping up. You can do this at a gym onto a platform, or even by using the stairs more often.

To learn more about exercises, or personal training services in Back Bay and Arlington, MA, feel free to contact us by filling out our contact form or call us directly at 617-450-0001.

How To Stick To Your New Year’s Resolution

Every year, the clock begins again, and many people want this fresh start to become a part of their life as well. Many people make a New Year’s Resolution, but, many people also break this resolution within the first month. This can be attributed to a few different things, including goals that are too high and a change in lifestyle that is not manageable long term. Let’s look at a few of the things you can do this new year to make sure your resolution stays in place.

Create Goals Within Reason: By creating manageable goals, you can maintain them. One example of this is going to the gym. If you are not working out at all, it can be difficult to go 5 days a week just because it’s the New Year. Start off by going twice a week, then over time, work in another day, and work yourself up to your end goal. Throwing yourself into a different lifestyle can be too much and discourage many from continuing with their progress after a few weeks.

Keep a Schedule: By creating a schedule for your goal, you are more likely to do it. There are two routes you could go with this. Going back to the gym example, you could say, “I want to go to the gym every Tuesday and Thursday”, or you could go down a different path, look at your schedule at the beginning of the week and say, “Okay I can fit in a workout on Wednesday morning and Thursday after work”. By doing things repeatedly, they can become a habit, so make sure to get into a good habit such as this!

Be Accountable: Simply saying you are going to do something is a bit different than going through with it long-term. By holding yourself accountable, you can get back on track at any time.

Forgive Yourself: The first step to any misstep is forgiveness. Again, with the gym metaphor, if you miss one session, or can only go once that week, it’s not the end of the world. Just get back in there the next week and continue to the best you can! By consistently thinking about how you messed up, you can hinder your future progress, so don’t worry about it and get back in there the next week. Many people will stop trying to achieve their goals and say “well, I missed this, so what’s the point?”, but you can do anything you set your mind to!

Add Friends to the Mix: Friends can be great because they are supportive and can help keep you on track. By creating similar goals, you can also motivate each other to continue!

To learn more about exercises, or personal training services in Back Bay and Arlington, MA, feel free to contact us by filling out our contact form or call us directly at 617-450-0001.

Why is Stretching Important?


You have most likely heard, “make sure to stretch beforehand” a LOT, especially when you first started working out, but was it ever explained why that is? Did you ever understand the reasoning behind stretching before any exercise? As it turns out, there are a lot of reasons why this is extremely important and crucial to your wellbeing. Let’s take a look at some of these reasons why stretching is important.

Prevents Injury

This is probably the biggest thing in regard to stretching. Stretching and getting your muscles moving prepares them before doing any activity. This being said, it relieves stress and tension in the muscles when they tighten up. These muscles typically tighten to defend the body when anxiety and feelings that are overwhelming hit the body. Stretching reverses this and can make your days much more comfortable.

Increased Flexibility

The more you move, the more flexible you will become. Similarly, stretching becomes much easier over time. It is much better for the joints and can help you avoid joint pain, as well as strains to the muscle and overall damage to your body’s muscles. You range of motion has the opportunity to increase, and your balance can become better as well.

Less Soreness

Soreness is typically caused by a lack of blood flow to certain areas of the body before exercising. By stretching, you increase the blood and nutrient supply. Your blood flows better, and because of this nutrients are carried through the blood and spread throughout the body much better than they would have without stretching beforehand.

Better Posture

Stretching helps to strengthen your muscles with ultimately leads to proper alignment of muscles, meaning that your chest muscles typically become more vertical. Due to working on computers all day, many people have this issue. The chest muscles tighten up and therefore pull your entire body forward into a slouching position. This can work wonders on your muscles and lengthen tight muscles like never before.

To learn more about exercises, or personal training services in Back Bay and Arlington, MA, feel free to contact us by filling out our contact form or call us directly at 617-450-0001.

Kickboxing: The Ultimate Workout


Kickboxing is one of the best workouts that you can do for yourself. High-energy kickboxing can be a huge motivation for your workout schedule and even make you want to workout even more. This being said, it is a total body workout unlike any you’ve ever tried. Let’s take a look at some of the other benefits that come along with incorporating kickboxing into your workout schedule.

  • Reduce Stress: Boxing has been shown to reduce stress along with feelings of anxiety, depression, and anger. Being able to put all your energy into this one exercise, and focusing on it can really help to take your mind off of other things as well.
  • Boost Confidence: Kickboxing can help to boost your confidence by allowing you to take control of situations and focus.
  • Improved Coordination: Improving your coordination occurs because when you are kickboxing, you are inherently improving your core muscles which helps a lot with coordination, as those muscles are the ones that keep you upright and balanced.
  • Energy Boost: Working out releases endorphins, so therefore you will get an energy boost from a kickboxing class.
  • Better Posture: As mentioned above, the core muscles are vastly improved over time when one goes to kickboxing. The core muscles are was affect posture, so by increasing the strength of these muscles, you will be able to better your posture.
  • Burn Calories: Burning calories is always a plus! Kickboxing is one of the best exercises for burning calories and you can actually burn around 750 calories per hour just from this exercise.
  • Self Defense: By learning kickboxing, you are also learning self-defense. All of the moves you learn in a class can be applied to real life.
  • Improved Endurance: Since kickboxing is a heart-pumping cardio exercise, if you continue to do this exercise over a long period of time, you will improve your endurance.

To learn more about exercises, or personal training, feel free to contact us by filling out our contact form or call us directly at 617-450-0001.