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Vitamins and Supplements are Absolutely Necessary, Why not take the best?

Vitamins and supplements are popular items for those looking to better their health. If we weren’t so busy and stressed and had great organic sustainable farming available to all of us (that is a whole rabbit hole), we wouldn’t need the vitamins and supplements. Since we do need the Vitamins and supplements and as a trainer I get asked about brands and best items to take I decided to get educated on them. Trust me I am still learning because there is SOOO much to learn. Since I know that sustainable organic farming yields vegetables and plants with the most nutrients, I started looking for vitamin and supplement companies that use only organic ingredients from sustainable ....
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Do you Find Weight Loss Hard? Safe and Effective Weight Loss is Possible!

Weight Loss is a very popular topic especially at the beginning of a new year. For most people it is something that is always on their new year’s resolution or goals list. There are many fad diets and pills and every year or two there is a magic pill or supplement or trick that will help you” burn fat while sitting in front of the tv”. If these fads or supplements or pills really worked, why do have such an obesity problem in this country? And why every year are there so many people wanting to lose weight? First, what do I mean by really worked? I mean losing weight and keeping it off. Most diets are too restrictive and therefore hard to maintain, to say nothing how they ....
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4 Tips on How to Enjoy Holiday Celebrations Without Weight Gain

One of the biggest stresses most people feel about the holidays is all the overeating and the weight gain. Then come January they resolve to lose the weight, which usually doesn't happen (that is a separate Blog). People have lots of holiday parties and gatherings for drinks. They don't want to be rude, and they want to have a good time. Here is the most important thing to remember, being with the people and enjoying their company is the most important part of the time of year. Yes, that work event is to enjoy the schmooze, so you have good work relations, so you keep your job or excel at it. Enjoy the process to staying financially solvent. 😊 Hopefully most of your events are with ....
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Happy Thanksgiving 2022

2022 has proven to be a fast and wild ride. This year with most all pandemic restrictions lifted and returning back as close to normal, life’s demands seem to be more and faster than pre-pandemic days. The economy has been a mixed bag, lots of available jobs, but inflation an issue, and wild decent of the stock market has left many feeling shaky about the future. However, Thanksgiving is a time for togetherness and gratitude for all that we do have. While some of us are still unable to gather together in the physical presence of family and friends for the holidays, we hope to extend a message of comfort and hope: it is getting better slowly. I am grateful for my supportive and kind ....
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Caution Sarah is Amazing! From Being Immobile to Pain Free Motorcycle Weekends!

Just a little less than a year ago Sarah was “barely able to move” and perform day to day household activities. Her physical activity was very little, and she found day to day activities to be a challenge. When she had worked with trainers before it would eventually lead to her being in more pain with her medical conditions in full flare up. When Sarah started working with me, she was eager and showed up every time. As we began our work, she was getting stronger each time little by little. She found she was able to perform daily tasks a little easier (carrying in the groceries wasn’t difficult). When she would do motorcycle day or weekend trips, we would prepare with ....
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One Powerful Practice that Allows Older Adults to Age Well?

Mental Health is not something that most people are comfortable talking about in this country. Which is one of the reasons why we have a Mental Health Awareness Month in May. It is important to talk about and take away the taboo of mental health conditions. I have had my bouts with situational depression and being overwhelmed. Not to mention a traumatic childhood that led to PTSD. One of the tools, in managing my mental health and mood, that has been very effective and beneficial to me is staying physically active. Exercise has been shown to help reduce symptoms of many mental health conditions. Some of the strongest evidence for the mental benefits of exercise centers on depression and ....
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On National Arbor Day Standing Tall for Proven Good Health?

With a tip of the hat to National Arbor Day, I thought I would talk about the importance of Good Posture. Good Posture means people are standing tall and many native American Cultures consider trees “standing people”. Hence the link in my head (I am a little touched 😊). Good Posture isn’t just to look proper or have that old tape of your mom “sit up straight” stop ringing in your ear. Good Posture is one way all of us can better our health and increase our confidence. Yep, you read that right. Here is a list of some of the things good posture does for your health: Reduce low back pain Prevent osteoporosis Lower the risk of heart attack and stroke Improve ....
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Mike went from multiple hospital visits a year to Fantastic Checkup - Congrats !!

When Mike first started working with me, he had been in the hospital multiple times in the previous year, had bad arthritic knee pain, and hadn’t been keeping up with his physical fitness for years. We have been working together for about 18 months. In that time, he has better movement, less knee pain, gotten stronger and can perform daily tasks more easily. Also, he has gotten back to activities he loves like hiking. His knee pain has reduced so much it has even surprised him. He recently exclaimed, “Wow! No knee pain!”, while going downhill at Butler Sanctuary. Mike has been putting in the work and being careful with the nutrition changes. He also has not needed to be ....
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No more Grilling!!?!! Season Over

So sorry ☹ grilling season is over for all my buddies. I love me a cookout with yummy hamburgers and all the fixins. Which is ok to have every once in a while, but when you are serious about your long-term health those “hamburgers” need a little change up. I prefer my turkey burgers that I can make any time and any season. I know some of you are saying, “turkey burgers are dry and tasteless”. Not mine! I promise mine are moist and delicious. No, they don’t taste like read meat, but they aren’t supposed to. The turkey burgers I make use the 97% fat free or above. Yes, they can be moist! This is a quick and healthy recipe. Ingredients: 18 or 20 oz ....
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How Older Adults Can Improve Their Quality of Life and Boost Well-Being

Taking control of your physical and mental health can have a significant positive impact on your quality of life and overall well-being. While the idea may seem daunting, it’s usually far simpler than it appears. If you aren’t sure where to begin, find out how Stay on Target Fitness can help. Here are some more tips to help seniors improve their quality of life and boost their well-being. Find a Fun Outdoor Activity Spending time outside can work wonders. Just being exposed to nature can reduce stress , reduce blood pressure , and boost your mood . Plus, sun exposure assists with the production of vitamin D , which may slow bone loss and reduce your risk of ....
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It's all Greek to me...

I bought dried cranberry beans from a local farmers market along with some fresh summer squash here in the Hudson Valley New York. I wanted to try something new while supporting the local farmers. I looked around through all my cookbooks and found an interesting recipe “Tangy Limas with Squash and Tomatoes” in Moosewood Restaurant Cooks at Home (p.176). It wasn’t the same kind of beans so I needed to adapt some items. The recipe called for frozen lima beans. Which means I had to look up the conversions to figure out how much cranberry beans would yield the same as 10 oz of frozen lima beans. Isn’t it great we have the internet these days and don’t have to ....
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Does seeing a set of stairs intimidate you? Does it invoke memories of intense knee or low back pain?

Well, this is my stair master! I was told that I wouldn’t be able to walk by the time I was 35 without knee replacements by one orthopedist. Both orthopedists in my teenage years said I had bad knees and would eventually have to have them replaced. Today I am 48 with my original knees and I go up and down these 250 stairs 3 times with no pain! (That is all the way to the top where the sun breaks out again! 250 stairs times 6= 1500 total stairs) Stairs and the inability to navigate them are more reasons why older adults lose their independence. Let’s talk about what makes stairs hard and what you can do to make it easier on your knees; not to mention have you going up and ....
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Amazingly Easy Healthy Snacks

I am always on the lookout for Healthy Snack ideas because as much as I love fresh fruit, or raw veggies with Hummus or bean dip, I need more variety. I particularly love salty snacks. However, most of my nutrition clients have heart issues and let’s face it most mass-produced snacks are not made for heart healthy living. I am also trying to live a heart healthy lifestyle (the genetic cards are stacked heavily against me – on one side heart disease and diabetes plus gastro-intestinal issues on the other side) which makes finding healthy snacks important personally as well. I had a bit of raw summer squash remaining and was wondering what to do with it. I got inspired by a ....
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Live Outside your Phone! Preparing your body for Hiking

Preparing your body for hiking is important. Which brings me to the next set of tips which are body conditioning exercise to improve your hiking experience. Improve your cardiovascular fitness. This can be done indoors but I would incorporate outdoor cardio workouts as well. Treadmill or stationary bike for those that are just starting out and don’t mind the machines. For at home, put on your favorite dance music and dance away! Dancing works at the gym too, recommend the Zumba classes so people don’t stare too much. LOL… Outside cardio, go for some walks in your neighborhood try to get a hill or two in at a moderate pace. Gradually increase the miles or total time or ....
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Living Outside Your Phone – Know the Weather

This past few super-hot days brings to mind the next few tips for enjoying outdoor exercise and activities. The weather plays a crucial part in how you should dress and what you need to bring with you. First, what to wear is contingent on weather, the activity, and the location. For hikers going up in elevation, check the weather for the local town but also the elevation you are going to climb. Thunderstorms are common in the summer and the higher you go up in elevation the more likely the weather will be different. Wear sweat-wicking clothing and pack a light raincoat. Wear proper hiking footwear to avoid injuries. If it is just a stroll through an open area park or lounging in a field ....
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How Mike has transformed his hardship to improved health and losing 20 lbs!

Mike came to me after several hospitalizations for pneumonia. With his poor health and lifelong gait issues many people were assuming he was much older than he is (as much as 15 years!). This is not what he wanted, and it was a wake-up call. He became determined to do something about it. We started working together, he joined a smoking cessation class, and because of some of his diagnosis partnered with a Registered Dietician. We worked hard at getting his fundamentals strong by focusing on his balance, flexibility, and stability. This in turn helped improve his gait. By gradually increasing his strength exercises, we increased his cardio and lung capacity. He was definitely not able to ....
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Good, Healthy, Cheap? Canned fish!

Seriously, canned Tuna or Salmon are high in protein and omega-3. Canned Salmon also has good omega-6 content as well. The research, conducted at MIT's Sea Grant Program, found that canned, solid white albacore Tuna is among the best sources of omega-3 in the seafood world. Our bodies need Omega 3 and Omega 6 fatty acids for heart health. Omega-3 fatty acids may help manage cholesterol, triglyceride, and blood pressure levels. Also, omega-3 fats are a crucial part of human cell membranes.Literally making us healthy from the inside out. The canned versions are much cheaper than the fresh and versatile for a snack or a meal. I like fresh salad greens topped with canned Tuna on a hot summer ....
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Top 3 Reasons why those pre-recorded workouts just aren’t working for you

Top 3 Reasons why those pre-recorded workouts just aren’t working for you 1. Don’t take your goals into account Sure, the instructor is motivating, and the workout is a challenge, but you are not seeing the results you are looking for. That is because it is the wrong workout for your goals. Everyone does not have the same goals and the workouts needed to reach the goal you are looking for is not the ones you have been doing. Depending on your goals there may not be a pre-recorded video for you. 2. No accountability You mean to work out, but work gets crazy, the kids or family needs creep in, etc. Then your exhausted! Are you really going to do the workout? Let’s ....
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Struggling to Stick to Your 2021 Goals? Try This...

Setting smaller specific goals with deadlines! Most people set large and/or very vague goals. Then when they don’t see immediate results or reach their goals in 2-3 months they get discouraged and give up! If I set the goal, “I want to lose weight this year”. What does that really mean? How do I know I achieved my goal? Do I have to wait until Dec 31st to know if it worked or not? On Dec 31st will I really know for sure? I mean we just came out of the eating holiday season. What if I lost 8 lbs from Jan 1st through Oct 31st and then gained 10 lbs from Nov 1st through Dec 31st ? Does that mean I failed? This kind of vague goal is a horror show on your confidence and ....
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Eating Healthy on a Budget - Protein Edition

Eating healthy on budget can be a challenging task anywhere. However, add being on an island in the middle of the Pacific Ocean the challenge just explodes to crazy new levels. I have been finding ways to eat healthy while staying on budget and wanted to share some of my strategy with you all. We all know protein is an important part of our diet. In fact, the US RDA amounts for protein consumption are low for those that want to lose weight or build muscle. Fresh meat (poultry included) can be quite expensive. An excellent cost savings option is to do protein alternatives (read non-meat protein). I love to change things up from time to time when it comes to protein and saving money gave me ....
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Client Spotlight - Leslie - Feb 2021

Leslie has continued to be an amazing example of what showing up and doing the work can accomplish! I am so proud of Leslie! Together we got her past her initial goals in three months! This motivated her to continue working with me to go after new goals to take control of her health. We continue to meet three times a week over Zoom and have been focusing on getting her stronger while continuing to focus on pain reduction and moving freely. There have been times where severe weather has affected her pain levels to the point where she thought she had back slid and lost all progress. We worked together and in less than 2 sessions, we got the pain reduced again and abolished her fears. She is ....
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CLient Spotlight - Mike Spring - Jan 2021

Mike came started working with me in the early summer of 2020 after his health deteriorated to the point of multiple trips to the hospital and having to use many of his sick days from work. He was determined to change this. We have been working slowly with him to get his foundation solid and slowly progress his cardio. We wanted to be careful because his hospitalizations were for unexplained severe pneumonias. He has been steadfast in showing up twice a week and following the program as laid out for him. The progress has been steady and most people have noticed his walking and balance are much better. We have also continued to encourage him to incorporate all lifestyle changes food ....
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Eating Healthy on a Budget!

Living in Hawaii I am finding that how I shop, cook, and eat is going to have to change as fresh produce and meat, including chicken and turkey, can be extremely expensive. Can anyone say 4.99 for a single Bell Pepper? The chicken breasts in bulk was still over $4 per lb. Therefore, I have been looking for ways to get the protein and quality vegetables I need to keep my eating healthy. I have found some local produce that is not as expensive that can be found in supermarkets. Aloha Peppers for example. Check out my first homecooked meal below to see the Aloha Pepper being used. One way to get the high-quality protein I need at a reasonable price is protein powder. I am using protein ....
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Living the Dream Even During a Global Pandemic!

I have been trying to get to Hawaii for over 10 years. I have been looking for a job in Hawaii for the last 8 years. Nothing was visibly moving forward for quite some time. Last November, I decided to really go after my dream of getting to Hawaii, as the sign from the universe was me getting outsourced from my IT job. Then 6 weeks before the last day at my IT gig in NYC – COVID 19 hit NYC hard! Fast forward to this week here I am on the start of my snowbird adventure in Waikiki! What!?! During a global pandemic I finally make it, seriously? Yes, Seriously! How did that happen? It was a steadfast movement towards my goals one day at a time. Don’t get me wrong, it was not a ....
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Are you too old and in too much pain to Workout? – Think again!

Lesley came to me thinking her low back pain, two bad knees, and neck issues made it impossible for her to workout. She had no hope of getting better. She had pain while simply sitting at her desk, couldn’t get out of a chair without rocking, and couldn’t pick something up off the floor. Plus, she had to push past her feelings of embarrassment that she couldn’t do the most basic exercises, just to meet with me. First, I reassured her that it takes serious courage to start working out after such a long time of not taking care of herself. It is easy to jump back in after only a few weeks of not exercising, but so much harder when it has been many years. Second, I let her ....
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Recipe – Summer Salsa – Ground Cherries

Who wants one more blast of summer? I DO! Including my food choice. This Summer Salsa was inspired by a new food find, ground cherries. Ground Cherries!?! Yes, I never heard of them either until this summer. Lots of exploring with food at home during CoVid19 lock downs and reduced activities. So, ground cherries are a cross between a cherry tomato and grapes. They are in a husk like a tomatillo, but the taste is sweet rather than savory. A hint of tropical flavor. They fall off the plant in their husks to the ground when they are ripe, hence the name ground cherries. They are usually orange in color, or they can be a bit light green (which they tend to taste more like a tomato when they ....
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Website Launch Events

It is hard to believe October is already here! Next weekend (Oct 9-11) is the BIG finale of Website Launch Events! All these events are to celebrate and help those in the community. If you fill out the request more information on my website before October 13th, 2020, you will get a free fitness evaluation, a free t-shirt, as well as your free consult. Schedule your consult before the end of October to hear about all the Website Launch Discounts! Plan of Events: Friday Oct 9th 3pm Face Book Live Event Stretches to do at Home or in the Office to counteract all that computer time. The account I will run the event from: https://www.facebook.com/StayOnTargetFitness Saturday Oct 10th ....
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Join Us For the Best Personal Training in West Harrison

Welcome To Our New Website! We’re Proud To Serve West Harrison with Personal Training! At Stay on Target Fitness, we are working hard to go above and beyond for every person who walks through our doors. And you could be next! We are offering West Harrison a hands-on approach to Personal Training. And you don’t need any prior experience to succeed! Come visit us at Stay on Target Fitness and see for yourself what makes us the best Personal Training facility in town. Just fill out the "Request Information" form on the side of the page! And don't forget to click below to visit us on our social media pages!! ....
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Vitamins and Supplements are Absolutely Necessary, Why not take the best?

Do you Find Weight Loss Hard? Safe and Effective Weight Loss is Possible!

4 Tips on How to Enjoy Holiday Celebrations Without Weight Gain

Happy Thanksgiving 2022

Caution Sarah is Amazing! From Being Immobile to Pain Free Motorcycle Weekends!

One Powerful Practice that Allows Older Adults to Age Well?

On National Arbor Day Standing Tall for Proven Good Health?

Mike went from multiple hospital visits a year to Fantastic Checkup - Congrats !!

No more Grilling!!?!! Season Over

How Older Adults Can Improve Their Quality of Life and Boost Well-Being

It's all Greek to me...

Does seeing a set of stairs intimidate you? Does it invoke memories of intense knee or low back pain?

Amazingly Easy Healthy Snacks

Live Outside your Phone! Preparing your body for Hiking

Living Outside Your Phone – Know the Weather

How Mike has transformed his hardship to improved health and losing 20 lbs!

Good, Healthy, Cheap? Canned fish!

Top 3 Reasons why those pre-recorded workouts just aren’t working for you

Struggling to Stick to Your 2021 Goals? Try This...

Eating Healthy on a Budget - Protein Edition

Client Spotlight - Leslie - Feb 2021

CLient Spotlight - Mike Spring - Jan 2021

Eating Healthy on a Budget!

Living the Dream Even During a Global Pandemic!

Are you too old and in too much pain to Workout? – Think again!

Recipe – Summer Salsa – Ground Cherries

Website Launch Events

Join Us For the Best Personal Training in West Harrison

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