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New Year, New You!

 

To kick off the new year, we are recapping what our private gym in Durham can do for you.

The Method is a safe and individualized approach to exercise

Our method employs the latest weight resistance training exercises and coaching for healthy living.

Not only is our workout methodology effective, it’s safe.

Our Method…

  • -Improves Functional Movement
  • -Promotes Weight Loss
  • -Builds Strength
  • -Increases Flexibility

Change Your Body. Find Your Strength.

There’s 40 years of success behind our proven method

 

What is The Method? 

 

The Method is all about teaching our clients how to lift weights and exercise with the proper technique. There’s no slinging or jerking at our gym; only controlled movements that yield real results.

 

Come workout with us in our private gym. We are located in Durham adjacent to Duke Campus and 5 minutes from downtown Durham.

 


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Carbs vs. Sugar Intake


 

It’s no secret… An excess of sugary carbs aren’t the best when you’re trying to slim down and define your muscles. While some carbs are OK and completely necessary as an energy source, too much can completely stall your goals and progress. The key here is the type of carbs your ingesting into your body.


When mindfully eating, “good carbs” are those that get absorbed slowly and avoid spikes in blood sugar levels. Examples of good carbs include whole grains, vegetables, fruits, and beans. On the other hand, bad carbs include baked goods, white bread, and simple sugars and syrups.


Something important to keep in mind is that just like calories, not all carbs are created equal. Complex carbs– such as oatmeal, whole wheat bread, and sweet potatoes– can fuel your body and workouts and keep you full and focused on your goals. Other carbs, like sugary baked goods and candies, have little nutritional value and will spike your blood sugar instead of providing you with a lasting energy source.


When choosing what carbohydrates you are going to put in your body, look for complex carbs vs. simple sugars and carbohydrates. Any carb that also has protein and fiber is a likely a good source, such as steel cut oats, beans, legumes, and fruits and vegetables.


So how many carbs should a man or woman have per day from sugar? According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are 150 calories per day, or 37.5 grams for males, 100 calories per day or 25 grams for women.


Those recommended numbers are less than you probably thought… And there’s more where that came from! For more tips and nutritional guidance, come chat with our personal trainers in durham at our durham gym so we can help you meet your goals!



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Winter Motivation from the Method Gym in Durham…

Happy December, friends! We know for most of us that means time of work and a lot of extra treats and sweets! We just want to be the ones to give you a friendly (and slightly obnoxious) reminder that…

 

SUMMER-BODIES-ARE-BUILT-IN-WINTER-1

We know, the truth hurts! If you’re needing some extra fitness motivation or an accountability partner to keep you on track, get in touch with us today! We have a fantastic group of experienced personal trainers in Durham that would love to help you meet all of your health and fitness goals!


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10 Reasons Why You’re Not Losing Belly Fat

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Today our personal trainers in Durham are sharing 10 reasons why you may not be losing belly fat despite your best efforts at the gym and in the kitchen… Sometimes, the truth hurts!

Chances are if you are having a hard time busting that belly fat, it’s because of one or a combination of the issues above! Some of those items we can’t always control– like genetics– but it’s good to be aware of the culprit and work harder in other areas to offset areas of weakness!

From our personal trainers in Durham, we hope you have a fantastic day!

 

 


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Durham Trainer Tips: The 3 Rules of Breakfast

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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

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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!

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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

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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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