Program
THE 5 FUNDAMENTALS
of Health and Fitness
"Unleashing Your Potential with PGFIT: Our Fitness Philosophy for a Healthier You"
- Welcome
- Nutrition
- Cardio
- Supplements
- Resistance Training
- Coaching
At PGFIT, we are committed to helping you achieve your fitness goals by following our FIT Fundamentals. These fundamental principles guide our approach to personal fitness, and they are designed to help you make lasting changes to your health and wellness.
Welcome
At PGFIT, we believe that every individual deserves a warm and welcoming environment where they can feel comfortable and confident in their fitness journey. We strive to create a supportive community that encourages and motivates our members to reach their full potential.
Nutrition
Nutrition is a critical component of any fitness plan. Proper nutrition fuels your body and improves your overall health and wellness. Our trainers will work with you to develop a customized meal plan that supports your fitness goals and helps you maintain a healthy lifestyle.
Cardio
Cardiovascular exercise is essential for maintaining a healthy heart and improving overall fitness levels. Our trainers will work with you to develop a cardio program tailored to your fitness level and goals.
Supplements
Supplements can be a helpful tool in achieving your fitness goals. Our trainers can guide you on which supplements may be beneficial and help you incorporate them into your nutrition plan.
Resistance Training
Resistance training is essential for building and maintaining lean muscle mass. Our trainers will help you create a resistance program that targets specific areas and gets you the results you’re looking for.
Coaching
At PGFIT, our trainers are more than just coaches—they are your partners in your fitness journey. They’ll provide guidance, support, and motivation every step of the way, helping you overcome challenges and celebrating your progress.
In conclusion, our FIT Fundamentals are designed to help you achieve your fitness goals and maintain a healthy lifestyle. Our trainers are committed to helping you every step of the way. By following these principles, you can make lasting changes to your health and wellness. Join us at PGFIT and discover the power of personalized training to transform your life.
The first fundamental is nutrition. This is one of the most important fundamentals because 60% to 80% of your results are based on what you eat. It is so important to make sure that you are eating the right types of foods, as well as timing and balancing your meals to reach your goals. The first thing you need to do is to start logging your food. As difficult and daunting as this may sound, it is instrumental to helping you on your health and fitness journey. You must first determine how many calories you are consuming. For many people this is an eye opening experience because they do not have a clue how many calories they are taking in. You need to make sure that you are taking in the right amount of calories in order to meet your daily caloric needs and activity level.
Even more important than tracking calories is to track your macronutrients. Your macronutrients are protein, fat, and carbohydrates. By timing and balancing your meals you will stabilize your blood sugar and burn fat effectively. We have many resources available to help you with nutrition. If you would like to schedule an appointment to talk more about nutrition, please click here and we can help you customize a meal plan based on your food preferences or any food allergies and sensitivities you may have. We are here to serve you and help you accomplish your health and fitness goals!
The second fundamental of health and fitness is cardiovascular training or cardio. Most people don’t understand how important cardio is to helping you burn fat. Cardio is a stimulus to mobilize fat meaning that it helps you burn body fat if you are staying in the right target heart rate zone. Walking, running or doing cardio at the gym is not necessarily cardiovascular training if it is not structured and if you are not training in the appropriate heart rate zones.
You should first determine what your resting heart rate is. Check your pulse for sixty seconds first thing in the morning. Your resting heart rate should be somewhere between 60 and 80 beats per minute. If your resting heart rate is higher than 80 bpm, please consult with your physician before getting involved in an exercise program. To determine your maximum heart rate, subtract your age from 220. For example, if you are 50 years old (220 – 50 = 170 bpm), your maximum heart rate is 170 beats per minute. Using the chart below, find the number that closest represents your age and determine what Zone 1 and Zone 2 are. Zone 1 will represent your fat burning zone and Zone 2 will represent your fitness improve zone. You should always start off by working in Zone 1 or your fat burning zone for 20 to 40 minutes in order to start seeing results.
We have many resources available to help you structure a cardio program. If you are already following a cardio program, you will want to determine more specific heart rate zones to work in. We can help you determine which zones are right for you by taking you through some advanced cardio tests to determine your Ownindex and sub-VO2 Max. If you would like to schedule an appointment to review your cardio program, please click here and we can contact you. Remember, we are here to serve you and help you accomplish your health and fitness goals!
You probably take supplements daily or not at all. Supplements can be very instrumental in helping you reach your health and fitness goals. Ideally, you would get all of the vitamins and minerals you need from the foods you eat. However, less than one percentage of the American population gets all of the micronutrients that they need on a daily basis. If you exercise, then you are going to be in any even greater micronutrient deficit. That is why it is so important to take the right supplements in order to help you reach your goals. The problem is that the supplement industry is not regulated by the FDA, so you never know what you are going to get. Many products claim to be the best or help you accomplish the quickest results. It’s not about the hype, but it’s about the quality of the ingredients and whether or not the nutrients get absorbed at a cellular level.
There are three supplements we recommend you start taking immediately if you haven’t already. The first one is a multi-vitamin, the second one is a probiotic, and the third one is an Omega complex like Omega 3 or fish oil. Like I said before there are a lot of good and bad supplement manufacturers, so look for one that has a GMP label. This stands for Good Manufacturing Practices. If it has a GMP label, then there is a good chance that the quality, purity, and delivery is better than its competitors.
We have many resources available to help you determine which supplements are right for you. If you would like to schedule an appointment to review which supplements are right for you, please click here. Remember, we are here to serve you and help you accomplish your health and fitness goals!
Resistance training is anything from body weight exercises to machine based exercises. There are so many different forms of resistance training, and it can be hard to determine which form of training is right for you. The simple answer is all of it, when the time is right for you. Resistance or weight training is so important to help you burn body fat. Fat is burned inside your muscles. When you activate your muscles and more importantly, increase your lean muscle mass, you turn your body into a fat burning machine. Muscle weighs the same as fat, but it is denser. When you start sculpting your body and getting rid of fat that is covering your muscle, then you can have the body you’ve always dreamed of.
Within four to six weeks of starting an exercise program, most people injure themselves. This is because they are not following the right program and overcoming their muscle imbalances. The most important part of resistance or weight training is to stretch. There are four types of stretching or flexibility exercises. This is the most important part of working out. If you try to exercise without working on your mobility you will injure yourself at some point.
Our goal is to help you overcome any muscle imbalances or motor dysfunctions you need to work on. If you are interested, we can take you through an assessment to determine what your tight and weak muscles are and help you structure a corrective exercise strategy. If you would like to set up an appointment, please click here. Remember, we are here to serve you and help you accomplish your health and fitness goals!
Coaching is one of the most important fundamentals of health and fitness. We all need help from time to time. Even the best athletes in the world have several coaches and highly trained professionals that they work with to help them become the very best at what they do.
If you are reading this, you are taking your health and fitness seriously and you realize that we can help you. I would encourage you to set up an appointment to meet with us, if you haven’t already. If you are already working out, that’s great! You don’t have to become a member of PG Fit for us to help fine tune your program. To set up an appointment, please click here.
Please also be sure to download the PG Fit Workbook below. This is the best tool to helping you accomplish your health and fitness goals, and we would love to schedule a time to help you go through it!