The Method Gym

Author: Corinne Davis

Durham Trainer Tips: The 3 Rules of Breakfast


We all know we need to be eating breakfast, but the real question is, are we doing breakfast the right way? Read on to find out if your breakfast is working for you.


Eat a High-Quality Breakfast

Eating a “good” breakfast does not mean eating a big bagel or processed muffin. Chances are if this is what you consider a good breakfast, you’re likely going to have a hard time losing weight. During the week, make sure you are choosing whole foods that are rich in protein and fiber. Examples include omelets, oatmeal with fruit and nuts, a green smoothie with some protein powder, or an egg and avocado toast. For those of us who don’t have time to make breakfast, opt for the protein bar over the bagel.

Eat First Thing in the Morning (But Listen to Your Body) 

Some of us may have a hard time eating a full meal when we first wake up and that’s ok. Eat something small within the first hour of waking up and then eat the second half of your breakfast post-workout or just an hour later. Just get healthy food in your body– Plain and simple!

There Are No Rules When it Comes to Healthy Breakfasts

There are no rules for breakfast, as long as it’s healthy! If you wake up and you want last night’s chicken for dinner, by all means go for it! Don’t confine yourself to eggs if that’s not what you enjoy. The more vegetables and protein you can get in the morning the better!


What’s your favorite weekday breakfast? Let us know in the comments below! If you need some fitness guidance be sure and stop by our private gym in Durham!

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In Need of a Detox? Read These Tips from our Durham Personal Trainers

Halloween can be a time of temptation for many of us with all of the extra treats and sweets laying around! If you went a little crazy this year, it may be time to give your body a break with a detox! A detox is all about limiting the amount of “junk” that enters your body and only eating and drinking things that will help your body do it’s job! Here are our 5 simple detoxing tips (that don’t involve juice fasting!) 

  1. Wake up with warm water with fresh lemon juice. This will hydrate you and replenish your body first thing in the morning and is known to aid digestion and purge toxins.
  2. Stretch! This will not only help with your workouts and recovery but can also stimulate digestion and elimination.
  3. Eat your Broccoli and leafy greens! This will help reduce inflammation and are high in antioxidants which aid the body in fighting off toxins.
  4. Exfoliate. Exfoliating your body can not only make your skin softer but it can also unclog your pores and stimulates circulation.
  5. Drink lots of water and tea. This is the best way to stay hydrated and to ensure your liver and body is functioning properly!

When your feeling heavy what’s your favorite way to detox? We’d love to hear your tips! If you’re in need of some extra fitness guidance to reach your goals, come chat with one of our fantastic personal trainers in Durham!

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Durham Personal Trainer Tips: 10 Foods that Help Lose Belly Fat

With Halloween just around the corner we could probably all use a little more nutritional guidance! If you’ve hit a weight loss plateau, it’s time to swap in some foods that will help jump-start your slim down. Watch this video for low-calorie foods that you can eat to help you shed the extra pounds!

Come by and visit us at our private gym in Durham!

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Tips from Our Durham Personal Trainers: How Irregular Eating Patterns Can Hinder Weight Loss


Do you ever postpone eating because you’re busy, in the middle of a project, or too lazy to put something together? Many of us are guilty of this pattern that leads to overeating and binging later on in the day. A calorie is a calorie right? Two recent studies published in the Proceedings of the Nutrition Society suggest that it’s not just what you eat, but when you eat that can alter your weight loss goals. Research suggests that an irregular eating schedule could set you up for obesity, high blood pressure, and type 2 diabetes—regardless of how many total calories you’re eating!

One of the studies examined eating schedules and patterns and found a possible link between obesity and eating more at night vs. throughout the day. The other study found that people that constantly ate six meals a day had better overall health than those with inconsistent eating patterns.

These researchers say,

“We found that adults consuming calories during regular meals—at similar times from one day to [the] next—were less obese than people who have irregular meals, despite consuming more calories overall.” –Gerda Pot, PhD

How is this possible, you may ask? It could be due to the schedule that our bodies are on, from appetite, digestion, and the metabolism of fat. Our bodies all follow a schedule that repeats every 24 hours, so eating outside of our normal schedule could throw off our internal body clock. The result? Weight gain.

So next time you think about skipping a meal or working through lunch… Think again!


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Want to Gain Muscle and Lose Fat? Eat These Foods!


Hey Durham fitness lovers! Today we are coming at you with a food list that is sure to tone you up and shred the fat as you stay consistent with your workout routine. Pure and simple, here’s our holy grail food list:

  1. Whole Eggs: Perfect protein
  2. Fish Oil: Reduces inflammation
  3. Salmon: Great source of omega-3 fatty acids and protein
  4. Berries: Strong antioxidants
  5. Yogurt: Improves your gastrointestinal health
  6. Flax Seeds. Great source of fiber, protein & omega-3
  7. Extra Virgin Olive Oil: Protects against heart diseases and cancer
  8. Red Meat: Protein, vitamin B12, iron, and zinc! c
  9. Broccoli: High in soluble fiber and low calorie
  10. Spinach: Prevents muscle & bone loss
  11. Turkey: Low in fat and loaded with protein
  12. Quinoa: High in fiber & protein
  13. Oats: High in soluble fiber.
  14. Apples: Pectin in apples helps weight loss by increasing satiety
  15. Carrots: Improves eye-health, rich in fiber, and low calorie
  16. Water: Prevents water retention, helps muscle recovery and prevents dehydration from strength training

Eating these foods and drinking plenty of water will keep you full and focused on your fitness goals! We recommend eating these foods in moderation every three hours or so and with at least 2 cups of water!

What are your favorite foods to eat that help you gain muscle and shed fat?


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Healthy Eating Tips from our Personal Trainers in Durham


Happy Wednesday friends! Today we are sharing some of our Durham personal trainers top nutrition tips… 5 to be exact!

  1. Don’t Deprive Yourself: Learn portion control and reward yourself every now and then to avoid binging later! Just make sure you savor your occasional treat!
  2. Food Quality Control: Make sure you use high-quality ingredients that look and smell great like fresh herbs and produce. This will make your healthy dishes more pleasurable overall
  3. It’s All About the Presentation: Make your plate pop with lots of color (fruits and vegetables) and arrange the food in an artistic way. Make your culinary experience as aesthetically appealing as it is delicious!
  4. Add Greens Whenever Possible: Greens aren’t just for salads. Add them to smoothies, sandwiches, and as a garnish. Dark, leafy greens benefit every cell in your body and deliver a variety of nutrients.

  5. Don’t Get Distracted: Put away the phone and devices while you eat. Focus on every bite, texture, and taste, instead of the television. Mindless eating is the quickest way to pack on the pounds!

What are your favorite diet or healthy eating tips? We’d love to learn! For more nutritional guidance, come by our Durham gym and begin training with one of our experienced personal trainers. We are here to help you meet your fitness goals and provide you with smart tips and guidance along the way!
Keep sweatin’ Durham!

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Tips from our Personal Trainers: What NOT to Eat for Breakfast


We all know eating breakfast is important in getting slim and curbing your appetite later in the day… But just because we all should be eating breakfast doesn’t make it a “free” meal. Today our personal trainers in Durham are sharing some mistakes that could result in you packing on some extra pounds:

You Drink the Juice:

Juice is packed with sugar… Go for the real fruit instead. It is not only more filling but contains more fiber! Plus who doesn’t love to chew!

You Eat the Cereal:

Cereal is packed with carbs, even if you go for the healthy option. If you eat cereal, make sure you measure out a serving and don’t leave the box out so you’re not tempted to pour more.

You Down the Bagel:

It’s important to think of bagels as a treat if you want to lose weight. Did you know? Most bagels are equivalent to about five pieces of bread, PLUS the toppings. If you love bread, go for the whole wheat toast!

You go for the Sugary Fruity Yogurt:

yogurt can be a great choice in the morning but make sure you go with a plain, non-fat or low-fat option and then top it with your favorite fruit. The yogurts with fruit already added tend to have tons of extra sugar and additives. Go for the fresh fruit and save some calories!
There you have it folks! Some tips from our personal trainers in Durham to help you start your day right! What’s your favorite healthy breakfast? We’d love to hear!

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Durham Personal Trainer Tip: How to Change Your Body


Many of our clients at The Method come to us with a clear goal in mind; They want to tone up, shed extra body weight, and gain strength. Our personal trainers in Durham help our clients meet these goals by our unique training techniques and through providing them with effective health and dieting tips. Here are some of our top tips that we tell our clients who want to change their bodies:

1. Send Your Body a Clear Message
Our bodies are designed for homeostasis. That means if you want to see changes in your body, you must introduce your brain and body to new and definitive patterns. To see change, you must take clear and consistent actions in order to create change and a new habit.

2. Stay Consistent
Ever gone on a trip and missed your workouts? Do you notice that when you do, it takes some time to get back to the same level of training before your trip? Our bodies need a consistent workout schedule to see results. It’s important you make a training schedule that is fairly consistent in terms of time spent and intensity. We always recommend you give your body and muscles time to recover, but taking long periods of time off will seriously stall your results.

3. “When Will I Start Seeing Results?”
Our Durham personal trainers get this question a lot. Typically it takes a full 10 days to see any sort of results from a new workout program or diet regimen. Stick to it and be consistent and see how you feel after 10 days, or better yet, 2 weeks.

4. Diet is Key
For most people, change is 80% diet and 20% exercise. In order to lose weight, you must limit certain foods. In order to gain muscle, you must eat certain foods. Exercise is absolutely essential in getting the body you want but it needs to be supported with the right diet in order to see results. It all comes down to the amount of protein, fat and carbs.

5. It’s Not Always Going to Be Fun
Getting in shape is hard work. Dieting is straight up hard. It’s important to start any new program with realistic expectations and to not jump in too quickly. Easing into any program makes it easier to stick to it long-term. Be patient with yourself and know, sometimes, it will not be fun.


Ready to change your body? Meet with our personal trainers in Durham and start seeing REAL results!

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THE METHOD GYM NEWS: Exclusive Celebrity Interview!

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Hey Durham! Are YOU subscribed to The Method Gym mailing list? If you missed it, we’re filling you in today!

In our latest newsletter for The Method Gym in Durham we are sharing all of Dr. Phillip Goglia’s celebrity training tips!

View the full Private Durham gym newsletter here!

For the latest news and fitness inspiration…

Click here to subscribe to The Method Newsletter!

Keep sweating Durham!

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Fitness Tip from Our Durham Personal Trainers: Be Mindful


While just walking into the gym is always a good thing, it’s important to be mindful when exercising. Today, the tip from our personal trainers in Durham is all about avoiding mindless exercise. Sure, it’s easy to sit on the bike and flip through a magazine  or text on the elliptical…. But how effective is that really at building muscle and losing weight?

Our Durham personal trainers say, not that effective. There is a big difference between going through the motions of an exercise and really thinking, feeling, and engaging your muscles during your workout. They say the key is focusing on the muscles you’re working and ENGAGING them. Form is also key here. Be very aware and conscious of your body and listen to your muscles. Enjoy the feeling of getting stronger with each step and each rep! You know what they say… “Pain is weakness leaving the body” (within reason, of course!)

…So next time you want to workout, focus on your breathe, your muscles being engaged, the stretch, and the strength that you are acquiring.

Keep working hard Durham! Come visit us at our clean and private gym near Duke!

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