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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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  • Fasting...to 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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