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  • Importance of exercise order

    Here's a quick cheat sheet to show the importance of exercise order. 1. Start with compound movements-these are movements that work multiple muscle groups at one time- squat, bench press, deadlift, hip thrusts, overhead press and bent over row. 2. Multi-joint accessory movements that compliment your compound movements- lunges, deadlifts, shoulder press, single arm back rows and dips. 3. Isolation movements which require the use of one of the muscle groups- bicep curls, tricep extentions and should lateral raise. This is what I usually recommend to people who are looking for structure in their workouts. ....

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  • Not seeing gains?

    I'm working out but not seeing gains/improvements in my physique. This is the biggest issue with most gym goers, they're putting in the work but not seeing any noticeable physical changes. Here's what you should be doing. Working out 3-4 times a week, weightlifting and doing cardio, increasing any active rest i.e. walking the dog, yard work, etc....anything to burn more calories, track your macronutrients (protein, fats and carbohydrates), limit refined carbohydrates, excess salt and try to eliminate sugar. This sounds easy but it is not. But this is also to key to seeing changes in your body. ....

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  • Upper and Lower Body Workout Days

    Upper and Lower Body Workout Days

    What are the benefits of the upper/lower body workout splits? 1. Weight loss when paired with a good nutritional plan. It can increase caloric expenditure in a week. 2. Muscle growth because you can target each muscle group and elicit enough stimulus for muscle growth. 3. Recoveryis essential for growth and to avoid overtraining. You get more frequent training, better recovery and more volume per muscle group in each of these split sessions. ....

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  • How to increase your bench press

    How to increase your bench press

    How do I increase my bench? A fairly common question in the gym. The first thing you will want to do is to make sure you have a strong lifting foundation. A solid lifting foundation is similar to building a house on a strong foundation and to make sure that you're symmetrically strong (the whole body is strong and balanced.) Lift with proper form. Many times we will see poor form when attempting to get a 1 rep max bench because the wrong muscles are firing because of lack of preparation. To increase maximum strength, you'll want to lift in the 1-5 rep range for 4-6 sets. You will want to take longer breaks in between sets (2-4 minutes) Make sure you train the surrounding muscles that help ....

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  • What should I bring to the gym

    The gym can be an intimidating place and even more intimidating if you're not used to it. Bring a bottle of water as water is probably the best thing for you. Avoid buying an energy drink that you're not used to so that you don't get sick. Stick with what you know. Pack a post workout protein drink as most gyms will either allow you put into their fridge or you could buy one on the way out. Do bring a hand towel to wipe down equipment and most of all lock up or keep your valuables on your person. Pretty basic but I am always fielding questions so be prepared and always have your workout organized. ....

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  • Key benefit of resistance training

    Key benefit of resistance training

    Resistance training promotes both strength and gains in both elderly and younger athletes. Regular exercise using weights/resistance training will improve strength, power and most importantly for the older athlete is functional independence. Another great benefit is reduced risk of cardiovascular disease and type 2 diabetes. Exercise is good for the body, mind and it will lower the likelihood of needing the healthcare system and reduce the need for prescription medicine. If you're exercising regularly than you're headed in the right direction. ....

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  • lose weight

    They're plenty of fad diets out there to help you use weight and one that I have tried lately is intermittent fasting. You will lose weight and not just water weight. You will lower your cholesterol and blood pressure. You will have reduced inflammation and you will feel hungry. It takes a little time to get used to it. They're several drawbacks besides being hungry. You could have headaches, fatigue and this will test your will power also. The 16/8 method is quite popular and you could also do a full 24-hour fast (twice a week) but you'll want to check with your doctor before that. The 16/8 is fasting for 16 hours and than eating healthy in an 8 hour window. You're already fasting for 8 ....

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  • Keto Diet

    Keto Diet

    There is a lot of talk about the Keto Diet these days. Here is what you should know before jumping in. This may seem like the fastest way to lose weight if you're trying to lose weight as fast as possible. The Bottom line is it works but they're some trade offs. The eating pattern is having food that is high in fat, moderate in protein and low in carbohydrates. No fruits, grains, potatoes, sweets or carb rich food. So after the diet ends this is really hard to stick to. This is a short term fix but if you think you can live without carbohydrates than good luck. The odds of the weight staying off are slim. Here's a better option. Find an eating style that is sustainable, enjoyable and ....

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  • Should I work out when I'm sick?

    Should I work out when I'm sick?

    I always get asked this question and my response is always No! Today with COVID creeping around I do think a lot of people will not come to the gym or work out when they're sick which is good. I don't want to see a client if they're sick. They need to rest, hydrate and watch Hulu or Netflix until they feel better. Most exercises emphasize intensity and if you're sick you're not going push it or you feel horrible when you're doing it. Do yourself a favor the next time you're sick, pick your battles if you're worried about missing a workout because you're sick than you're not doing yourself any good working out at home or in the gym. ....

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  • 7 Minutes to get fitter?

    7 Minutes to get fitter?

    Covid has wreaked havoc on our schedules and most of us have probably gained weight. I know a lot of folks are coming back to gym and sometimes life gets in the way. If you can find 7 minutes of your day than I can help you. You'll just need to have a bulletproof mindset to get through this workout. You're not going to get swole but you will burn fat and build strength. Some movement is always better than no movement. This is a fast moving circuit of aerobic/strength exercises and this isn't something that I came up with, it was the American College of Sports Medicine. Using just body weight exercises can be enough, squats, burpees, reverse fly, push ups and crunches. I would set a timer ....

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  • Have you changed the way you eat?

    Have you changed the way you eat?

    The last couple of years we have struggled during the pandemic. We've struggled in the eating department because schedules were changed, eating routines and habits were changed, gyms were closed, uncertainty of items on the shelves and the biggest one- an increased need for comfort foods due to stress and anxiety. 61% of adults reported undesired weight gains with an astounding average increase of 29lbs. Among parents, the weight gain was even higher at 36-38 lbs. There has never been a time where your health is the most important priority that you have. We all know weight gain is detrimental to our health and that obesity is linked to COVID related deaths combined with other comorbidity ....

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  • You can do it "Sweetie"

    You can do it "Sweetie"

    It's the New Year and I know many of you are in the "New Year-New Me" which most of do every year. The New Years resolution that usually a hot item for about 3 months. The reason for this is many of these resolutions are unrealistic and very hard to stick to. Here is a simple resolution that you can do that you can stick with and have success with- eliminating sugar. Here are 10 healthy benefits of quitting sugar * Better weight management *Increased energy *Decrease inflammation *Better heart health *Healthier liver *Decreased risk of diabetes *Reduced cravings *Reduced risk of cancer *Healthier skin *Better mood and focus Sugar is addictive! It is in everything we eat not ....

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  • 47%

    A couple of recent surveys of food intake among 10,000 US adults take in 47% of their calories form junk food. This is pretty typical for the average American diet. 75% of total sugar, 46% of sodium and 48% of saturated fat comes form junk food such as soda, chips and pastries. I know a lot of us fall into this category so the solution is to limit or eliminate these in our diets so we can be healthier. The unfortunate aspect of these food is while they taste great they contribute to our expanding waistlines. Make better food choices and exercise 3-4 days a week and you'll be on your way to losing weight and feeling better. ....

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  • Bouncing back after an injury

    We have always been told to rest when injured and that is absolutely true. However there's evidence that the right training plan may help you recover from an injury faster. "The right training plan" The way this works is your recovery is sped up by increased blood flow to the affected area. Now this is for everyone and all circumstances and you doctor is going to be your best advisor too. Injury and being sedentary are not good. If you were to injure your hand, than there are still ways to work other body parts so that you avoid being sedentary, losing muscle and gaining weight. We can still get some cardiovascular work in or we could work the legs. Injury is not an end all just a speed ....

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  • Alcohol and weight loss

    Alcohol and weight loss

    Can you lose weight if you still drink alcohol? The short answer is yes if it is done in moderation. Most alcoholic drinks are worth around 7 calories for every gram. A bottle of beer is around 100 calories depending on what you drink. Drink 6 of those and you are loading your caloric intake with empty calories or in other words something that has little nutritional value other than feeling good. When we drink our body's crave carbohydrates. Not all carbohydrates are bad but the pizza or wings you wolfed down with a couple of beer starts to really add up. So the next day when you'll get up bloated and you'll really hate the scale. Alcohol is the next thing to be metabolized in the body ....

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  • My muscles are sore,  is it safe to work out?

    My muscles are sore, is it safe to work out?

    Should you work out if your muscles are sore is a really common question we get. It really depends how sore you are which can range from mild pain to intense pain. Delayed onset muscle soreness (DOMS) usually happens 1-2 day after a workout. When you workout you actually microtear the muscles in use. Different exercise or increasing intensity contribute to this condition. If you're too sore and you workout, you will usually make adjustments to compensate for pain which is not good because it opens you up to injury. You should probably rest however mild DOMS you can still workout and with a little discomfort. Remember muscles don't grow during any workout, they grow during rest. If you don't ....

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  • Carbohydrates and Sugar are Bad

    There are some carbohydrates such as white bread, white rice, white potatoes that when digested turn into sugar which all contribute to weight gain and diabetes. Than there are foods that have added sugars such as cookies and cake. There is no question that sugar is unhealthy but not all carbs are. The right types of carbohydrates such as whole grains, fruits, vegetables are the basis for a healthy diet. You should focus on set a solid base of nutrition and eliminate any extra sugar. You'll start to lose weight and internally your body will change too. Do your homework so that your nutritional plan is sustainable. ....

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  • Don't let "Pre" Fool You

    Obesity is at an all time high in this country. Exercise and lifestyle changes can help treat some of the issues associated with obesity or maybe just being overweight. 88 million American adults have prediabetes. Most people have heard of diabetes and some or most are not that concerned with Prediabetes. The worse part is most folks don't even know they have it. It is a serious condition where blood sugar levels are higher than normal but not high enough to be diabetic. Type 2 diabetes can result in heart disease, stroke and are just a few of the issues that can come from this disease. Here is your action plan to eliminate this man made disease. Eat healthy, work out frequently, manage ....

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  • Building muscle as you age

    As we age we obviously know our bodies change. If you've taken the last 20 years off it's usually quite a shock to get back in shape. However, nothing magically happens when we hit our 30's, 40's and 50's. Usually its our bad habits and lack of exercise that lead to us being overweight and out of shape. You wont be trading in you dumbbells and barbells for a scooter and some light resistance bands just because you're older. Your body will bounce back. If you're considerably out of shape you will generally see an increase in muscle mass and body fat reduction fairly quickly. If you're in shape than you'll just need to work out harder and smarter. Just getting back into shape will not only ....

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  • Exercise post COVID

    With the pandemic in full swing, there's a good chance many of us will end up with the virus. Once recovered it is important to monitor your health and a gradual return to exercise. I am a pretty good athlete and what I have found is my stamina is zapped. Everyone's post recovery will be different depending on the severity of the disease. For some reason stairs really get my heart rate going so it's going to be interesting to see how my body responds to exercise this week. I'll keep you posted. Here are some common sense rules to follow for exercising after COVID. *****Talk to your Doctor especially if you have any pre-existing conditions and wait 2 weeks. Don't push it. Start with a light ....

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  • Take the Free Session

    I know a lot of you guys are struggling maybe joined the gym, never came or maybe you're not getting results. If you need a little help, rejoin the gym or if you never had a free personal training session-take advantage of it. Most people don't take it and that's a huge mistake. You usually hear someone say "I never knew that or I had no idea I was doing it wrong." Use the session for insight for workouts, measure of your body fat, fixing your form on your favorite piece of equipment or if you need more help the trainer can definitely get you heading in the right direction or on a long or short term program to help speed things along for you. Take advantage of free! Remember gains are more ....

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  • 2021 Goals and being SMART

    The New Year and you're probably thinking "New You?" I am going to give you a little bit of advice on how to get that "New You." Use the acronym SMART and this will simplify the process for you. In the New Year many folks are fired up and ready to get back in the gym, start a New Diet or get that new fitness tracker working. That acronym if used properly is there to remind you how to set a goal and map it out for you. Your SMART goal could be I am going to walk 10,000 steps per day and lose weight S- Specific- instead of saying "I'm going to exercise more", you say I'm going to burn 150 calories per walking session M- Measurable- Your fitness tracker will tell exactly how many steps ....

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  • Why you should Meal Prep

    One of the most important benefits of meal prepping is that it can help reduce the stress that comes with trying to eat healthier. Solving all your food decisions in advance really frees up some of your willpower and mental stress, helping you reach your goals faster and with more ease. ....

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  • Senior Fitness

    The 2010 census (which is old) states there are currently 96 million American over the age of fifty and by 2030 (just 10 years away)30 % will be over the age of 65. Most seniors are retired so they have extra time and they want to be healthier. We know these active adults want to remain mobile and stay independent. So we recommend that you work out 3 times a week and focus on mobility, flexibility, balance and low impact activities. We have a large line up of classes that improve all of these. Age gracefully and make your health a priority so that you can play with your grand kids and enjoy life. ....

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  • Your Health

    Did you know that there is no downsize to having a high fitness level. We know that extremely fit people live longer than the less fit. You need to achieve and maintain a good fitness level. While you don't need to be extremely fit, you do need to be healthier and exercise regularly. More fit equals more life. Its that simple. Exercise, eat better and live a better life. ....

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  • 6 exercises other than the squat

    Squatting is an essential function that most of us do everyday. Some of us squat more than others and than there are those who regularly squat in the gym. We all want good hip mobility and strength but also glute and hamstring strength. While the squat is an adequate exercise to work these muscles however when done incorrectly it can create problems for the athlete in the knees or lower back. So if you're struggling with this exercise or you're looking for some different exercises, here's a few other options for you- 1. Glute bridge 2. Good mornings or hip hinge 3. Box step ups 4. Lateral (side to side lunges) 5. Reverse lunges 6. Kettle bell swings All these exercise work the hips ....

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  • Are you resistance to change?

    The word "change" is an interesting word in the fitness world. I think that you can use the word "change" to get you to new levels in the gym. 1.Change your workouts up if they're stale and you're stuck 2. Change your eating habits up if you're stagnant and the scale isn't moving 3. Change the weights, you can only work out with the same loads for long 4. Change your mindset and set clear goals that you can reach Change things up and you'll see results. The enemy of any routine is being routine! Don't be resistant to change . ....

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  • Healthy habits can save your live

    Guess what? Being physically active, eating healthier and not smoking equate to living longer! Here are the things that will allow you to live longer- 1. Lower body mass index 2. Not smoking 3. Working out 4. Eating healthy 5. Lower blood pressure 6. Controlled and lower cholesterol levels 7. Healthy fasting blood glucose All of the above are connected to diet, exercise and nutrition. In light of the pandemic, there is no better time to get your health back on track! ....

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  • Fight Diabetes

    Here's some startling numbers-about 30 million Americans have diabetes according to the CDC. Another 84 million Americans have pre-diabetes. Pre-diabetes, a condition of poor blood sugar control that leas to type 2 diabetes. We all need to be healthier and here are some ways to help to beat diabetes. 1. Reduce starches in your diet 2. Reduce the amount of sugar in your diet 3. Do aerobic activity at the gym or at home 4. Lift weights/resistance exercises to build muscle 5. Reduce stress Do all of the above and you'll be headed in the right direction. Diabetes is many times created by you and your diet and it can also be reverse it. ....

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  • Where are you?

    I hope all of you guys are doing well. If you've been watching the news well you know that the coronavirus is not going anywhere. I think the one thing we all learned and are still learning is the importance of good health during this health crisis. I honestly think most of take our good health for granted. We have known that we should always try to stay in our healthiest state and that exercises is sometimes excellent preventative medicine. One of the main symptoms of many of the victims of COVID19 was obesity and other health issues that compromises the immune system. So, I want you guys to come back to the gym when you feel you're safe and work on yourself and your health. There are many ....

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    Good Afternoon, We have created a MEMBERS ONLY page on the website where daily workouts will be posted to help keep your fitness routine intact while the gym is closed due to COVID-19. We will also post any updates pertinent to the situation. In order to access the MEMBERS ONLY page, we will be sending an email with the username and password. Thank you for your continued support during these trying times! ....

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  • Multiple Benefits of Resistance Training

    Resistance training has benefits for the young and the aging population. It promotes both strength in both of these athletes and the improvements are not just seen in a visual sense. The improvements in skeletal muscle are associated with greater strength and functional independence and the reduced risk of cardiovascular disease and type 2 diabetes. Resistance training also lowers your chance of needing to use the healthcare system and lastly your improved health/fitness will contribute to less use of prescription drugs. Lifting weights has benefits across the board. If you're not lifting weights, you need to start for your muscles and your overall health regardless of your age! ....

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  • What's your plan?

    As we enter the month of March, I have noticed a significant drop off of fresh faces in the gym. We know every year millions of people who gave up exercising last year usually will return when the New Year starts. That's the good part the bad part is most of them are ill prepared for what it is they want to accomplish in the New Year. Why? Most of these folks lack a plan. A plan for their workouts, nutrition and cardio. Without this they wont see much in the results department. I see it every year, they join only to quit 2-3 months after joining because they're frustrated and not making progress. This really isn't that complicated. This is what I recommend if you want to lose weight and ....

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  • Specials

    12 Month Paid in Full Membership Specials! Price Economy $149 + Tax Premier $249 + Tax Elite $289 + Tax Personal Training Special! (See Club for details.) Price 4 Half Hour Sessions including Nutritional Guidance $99 ....

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