The Method Gym

The Method Blog

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

breakfast2

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!


The Method Blog
Comments Off on Tips from our Personal Trainers: What NOT to Eat for Breakfast

Durham Personal Trainer Tip: How to Change Your Body

CW-6185

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!


The Method Blog
Comments Off on Durham Personal Trainer Tip: How to Change Your Body

THE METHOD GYM NEWS: Exclusive Celebrity Interview!

Screen Shot 2016-06-02 at 9.39.24 AM

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!


News, The Method Blog
Comments Off on THE METHOD GYM NEWS: Exclusive Celebrity Interview!

Fitness Tip from Our Durham Personal Trainers: Be Mindful

CW-6111

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!


The Method Blog
Comments Off on Fitness Tip from Our Durham Personal Trainers: Be Mindful

Women, Weight Training, and the Fear of Getting “Big”

CW-6172-1440x600

Many women tend to make a big mistake when they step foot into a gym. They assume that weightlifting and resistance training will result in them becoming “big” and bulky. As a result, they tend to only focus on cardio and spend most of their gym time on the treadmill trying to burn off the pizza from the night before.

Getting “big” like a man or a competitive body builder is a common concern among women, and has led many women to steer clear of the weight room and from resistance training in general. For those women avoiding the weight room, we’ve got news for you! If your goal is to be slim and toned with a flat stomach and nicely defined muscles, resistance training is going to be absolutely essential in achieving that end goal. So quiet your fears and remember:

Women can and should do weight lifting exercises if they want to shed body fat and achieve a sculpted and toned physique.

So if you’re one of those women just stuck on cardio, know that your current cardio routine is going to accomplish very little in terms of your end goal. Sure, you may burn a few hundred calories during the cardio workout but you won’t reshape how your body looks. A complete body transformation begins in the weight room.

And no, you won’t get bulky. In fact, lifting weights will actually achieve the opposite… And here’s why:

1. Female Testosterone Levels

You need not to worry about getting big because it’s the testosterone that is the magic ingredient of getting big and bulky. A woman simply does not have enough testosterone to make them bulk up like a man does. It’s science- Men have higher testosterone levels than women, and women have higher estrogen levels than men. This fact alone should calm a lot of your fears as testosterone is the primary muscle-building hormone in the body.

2. Female Dietary Habits

If you’re worried about bulking up like a female body builder, it’s important to keep in mind that dietary habits play a key role here. If your end goal is to bulk up and get “big” you’d obviously be consuming a massive amount of calories to purposefully gain weight, as these women do. Proper weight resistance training paired with a mindful diet of calories in versus calories out will result in the loss of fat and the fine sculpting of muscle. In order for your weight resistance training to really bulk you up, you’d have to force feed extra protein, eat excessive calories daily, add supplementation, AND lift heavy weights on a regular basis.

3. Weight Lifting Increases Your Metabolic Rates

Another reason why you don’t need to worry about getting big is that weight lifting actually increases your metabolic rate, aka you will burn more calories when you lift weight. This is because weight lifting creates tiny muscular tears throughout the body, meaning your body will expend a greater number of calories post-workout to repair those tiny tears. This repair process increases your overall calorie requirements. More calories burned, means less body fat for you.

4. Weight Lifting Results in Greater Muscle Definition

Weight lifting will result in an overall, sculpted muscle definition. Challenging yourself with the weight and lowering the reps is what will create the muscle definition you’re looking for when combined with a proper diet for fat loss.


In a nut shell,  do not fear weight training or heavy weights any longer! Weight training is the secret sauce to any woman’s weight loss and is what will help you achieve fitness goal of achieving a toned and sculpted physique.

Here’s the truth: When you lift heavy weights your muscles get STRONGER, not bigger. From our personal trainers in Durham… Push your body! You are stronger than you think!

 

 


The Method Blog
Comments Off on Women, Weight Training, and the Fear of Getting “Big”

Pro Tips from Our Gym in Durham: The BEST Foods to Eat Before Working Out

Nuts+and+Fruit

Last week we covered everything NOT to eat before getting your workout in and today, we’re sharing all the goods! Today’s article shares what celebrity trainer, Phillip Goglia considers to be the best pre-workout snack as well as other healthy options.

As always, if you’re loving this series and feel inspired to reboot your fitness and diet plan, come chat with our Durham personal trainers to get started on a healthier you!

We hope you Durham fitness lovers enjoy this article! And as always, thank you Dr. Goglia for your excellent insight!


The “YES” Pre-Workout Food List:

  • Raw Seeds: Raw seeds off a great source of fat as an energy source pre-workout. If the husks of the seeds do not adversely affect your digestion then they can be a great pre-workout choice. Make sure to consume between 100 and 150 calories of seeds before workout and give your body about 20 min to digest them. It is even better if the seeds are nuts like 12 almonds or almond butter 100 c mixed with 1 fruit portion. The sugar and fat combination will be extremely energizing and sustainable for a workout of 90 minutes or less. Try the nuts or nut butters with an apple… YUM!
  • Hummus and/or Bean Dips : Bean dip and hummus are sugar based with added oils. If you are not gastrically sensitive to that combination then the use of 1 tbsp 100 – 120 c before a workout can be energy sustaining. There are many benefits to beans as long as they have been soaked prior to cooking to release the mold from them. If not soaked you run the risk of consuming a high mold food that can lead to inflammation and reduction of oxygen consumption. Generally speaking, because the bean does take considerable preparation and the risk of molds. Most athletes distance themselves from consistent bean use and only using them intermittently and sparing unless on a vegetarian or vegan program

How does what you eat affect your energy level/ability to exercise?

Foods prior to exercise should be strategically consumed based on the time spent exercising and the type of exercise, ie. weights vs endurance or aerobic sport. The wrong foods or hydration choose will greatly reduce your training intensity and your results

Anything else you think is important to add to this article?

There are so many pre-training foods to choose from on the market! I say keep it simple and basic! A pre-training, 90 min or less, low-glycemic meal should be approx 200 calories with a fairly even split of sugar and fat, providing sustainable even energy.  All of my athletes either use a bonk breaker bar or they keep it even simpler : 1 fruit with 1 tbsp of almond butter. Again, keep it simple — no fake science!


Meet Dr. Philip Goglia
President & Founder of Performance Fitness Concepts

Dr. Philip Goglia  has been a certified nutritionist for over 30 years and holds a PhD in Nutritional Science in addition to being a graduate of Duke University, The American College of Sports Medicine and the National Academy of Sports Medicine. His nutritional expertise is fully measurable, with the proven ability to take all of his clients and athletes to the highest level of their performance and competitive abilities. He has a pedigree of athletic history himself as a high school and collegiate All-American wrestler, a storied 12 year history as a rugby player, a Mr. North America bodybuilding champion, and a Grand-Am motorsports race car driver.

Dr. Goglia’s bestselling book, “Turn up the Heat – Unlock the Fat Burning Power of Your Metabolism” is an acclaimed “Best Seller” and was featured on E! Entertainment, CNN, People Magazine, In Touch, Life and Style, In style, Men’s Fitness and Vogue. He is the official nutritional consultant for the Dr. Phil show and The Doctors television shows, and was the nutritionist for Jennifer Grey, for her season 11 win on Dancing with the Stars (and the oldest winner).

Having been a three time cancer survivor and once told that he would never walk correctly again or play a sport, he fully understands the commitment it takes to emotionally and physically take a stand for health and well-being. Daily, he supports his clients to overcome their wellness obstacles through the use of his years of education, life experience and wisdom.


The Method Blog
Comments Off on Pro Tips from Our Gym in Durham: The BEST Foods to Eat Before Working Out

Pro-Tips from Our Private Gym in Durham: The WORST Foods to Eat Before Working Out

image004

We are continuing our fantastic series with famed personal trainer Phillip Goglia! We have disussed proper hydration, diet, and overall fitness! Today we are taking nutrition one step further and reviewing foods NOT to eat before you workout! If you’re loving this series and feel inspired to reboot your fitness and diet plan, come chat with our Durham personal trainers to get started on a healthier you!

We hope you Durham fitness lovers enjoy this article! And as always, thank you Dr. Goglia for your excellent insight!


The ‘NO” Pre-Workout Food List:

  1. Leafy Greens : prior to workout leafy greens will create the risk of abdominal distention, gas, and bloating. Greens are a great source of minerals and antioxidants, but are primarily useful for digestion and NOT as an energizing pre-workout meal
  2. Chocolate Milk : Prior to working out, the use of dairy and its sugars – maltose and lactose – will cause bloating and digestive discomfort. Additionally the sugars found in dairy are inflammatory and mucus producing. In fact, they inhibit the full use of our oxygen pathways. This is why when you speak to athletes and ask them about their dairy consumption, they will all tell you that they do not consume any dairy pre or post-workout as it is like eating moderately hard phlegm. Most of all, dairy can contribute to elevated triglyceride levels and inflammation.
  3. Whole Grain Breads and Muffins: Stay away from carbohydrates that are yeast mold and gluten bound. They are inflammatory, water retentive, and ultimately inflammatory. They provide energy obviously as they are a sugar — but the side effects far out weigh the benefit of sugar energy as a pre-workout meal.
  4. Last night’s Pad Thai: The convenient but bad pre-workout move. These heavy foods lots of digestion time and will hinder workout intensity and fat utilization. Mostly it will set you up for a nap rather than a workout!
  5. Sports Drinks: NOT prior to a workout. Many of these sports drinks are high sodium and sugar and contain caffeine, all of which will cause digestive discomfort and a type of energy that will be “spikey” at best. These sports drinks over load our cells with electrolytes prior to depletion — at which point your body will have difficulty establishing a sweat rate and its ability to manage an appropriate temperature while training. The result will be poor performance during your workout
  6. Protein Bars: There is NO such thing as a protein bar — Does your PROTEIN bar taste like salmon – chicken – steak ? Doubtful!  Chances are your favorite protein bar has some kind of low grade protein in it. If you must choose to use a pre-workout bar make sure it is one that offers up honest marketing that is a health 50 / 50 split of sugar and fat to be used for sustainable workout energy — examples are a bonk breaker bar. This is my favorite choice and the choice of cyclists and multi sport athletes. The other OK choices are a KIND bar or CLIFF bar – all solid choices.
  7. No foods with saturated fats that require long digestive periods

How does what you eat affect your energy level/ability to exercise?

Foods prior to exercise should be strategically consumed based on the time spent exercising and the type of exercise, ie. weights vs endurance or aerobic sport. The wrong foods or hydration choose will greatly reduce your training intensity and your results

Anything else you think is important to add to this article?

There are so many pre-training foods to choose from on the market! I say keep it simple and basic! A pre-training, 90 min or less, low-glycemic meal should be approx 200 calories with a fairly even split of sugar and fat, providing sustainable even energy.  All of my athletes either use a bonk breaker bar or they keep it even simpler : 1 fruit with 1 tbsp of almond butter. Again, keep it simple — no fake science!


Meet Dr. Philip Goglia
President & Founder of Performance Fitness Concepts

Dr. Philip Goglia  has been a certified nutritionist for over 30 years and holds a PhD in Nutritional Science in addition to being a graduate of Duke University, The American College of Sports Medicine and the National Academy of Sports Medicine. His nutritional expertise is fully measurable, with the proven ability to take all of his clients and athletes to the highest level of their performance and competitive abilities. He has a pedigree of athletic history himself as a high school and collegiate All-American wrestler, a storied 12 year history as a rugby player, a Mr. North America bodybuilding champion, and a Grand-Am motorsports race car driver.

Dr. Goglia’s bestselling book, “Turn up the Heat – Unlock the Fat Burning Power of Your Metabolism” is an acclaimed “Best Seller” and was featured on E! Entertainment, CNN, People Magazine, In Touch, Life and Style, In style, Men’s Fitness and Vogue. He is the official nutritional consultant for the Dr. Phil show and The Doctors television shows, and was the nutritionist for Jennifer Grey, for her season 11 win on Dancing with the Stars (and the oldest winner).

Having been a three time cancer survivor and once told that he would never walk correctly again or play a sport, he fully understands the commitment it takes to emotionally and physically take a stand for health and well-being. Daily, he supports his clients to overcome their wellness obstacles through the use of his years of education, life experience and wisdom.


The Method Blog
Comments Off on Pro-Tips from Our Private Gym in Durham: The WORST Foods to Eat Before Working Out

The Method Gym wins Best Place to Workout in Durham!

BestOfLogo2016NEW

 

Thank you Durham for voting us the “Best Place to Workout in Durham!”
Our private personal training studio employs the latest weight resistance training exercises and coaching for healthy living. Not only is our workout methodology effective, it’s safe!
Come workout with us in our private gym.
We are located in Durham adjacent to Duke Campus and 5 minutes from downtown Durham.

News, The Method Blog
Comments Off on The Method Gym wins Best Place to Workout in Durham!

Pro Tips from Our Private Gym in Durham: All About Hydration with Dr. Phillip Goglia

We’re catching up with famed personal trainer, Phillip Goglia, again to hear all about his thoughts on proper hydration!. Keep reading to learn about this celebrity trainer’s top hydration tips! We hope you enjoy these fantastic tips!

Water_Save
Can you explain the process in which your body reacts to drinking a beverage before/during/and after a work out?

Before and during a workout your body will use fluids to support electrolyte balance – energy pattern stability – stabilize the transport of nutrients and toxins – support muscular tonus and range of motion – extension and contraction of the muscle – proper temperature regulation – cognitive focus – and reduce the possibility of cramping. After a workout, beverages are used for the replenishment of electrolyte balance – the movement of nutrients and toxins through your system – temperature regulation – cognitive focus.

What are the WORST beverages to drink before a workout?

  • Dairy; phlegm producing it will inhibit oxygen utilization adversely affect digestion produce gas and bloating and possible abdominal cramping
  • Highly caffeinated beverages and or energy drinks with caffeine and taurine combinations; caffeine can over stimulate your central nervous system and cause stress related anxiety while training as well caffeine is a diuretic and a nutrient that generates heat, at which point you risk elevated heart rate shortness of breath and dehydration. Caffeine also expedites the shuttling of sugar to your muscle cells, at which point you will use glycogen at a faster rate and risk losing energy during a workout. This is why endurance athletes use caffeine at the end of their workouts not at the beginning.
  • Alcohol; drinking and working out will empire judgment and balance and hydration. It’s never a good idea to drink and train
  • Electrolyte drinks; electrolyte drinks consumed before a work out adversely affect sweat rate. The result is a cell that is over loaded with electrolytes and is essentially out of balance enough to adversely affect sweating and sweat rate and temperature control
  • Protein shakes; protein should be used post workout to promote an Anabolic event for tissue repair
  • Fermented energy drinks like kambucha; this drink is essentially known for its probiotic benefits – it is not a drink that supplies adequate hydration or energy. Fermented drinks like kambucha also contain a percentage of alcohol that will disrupt training focus balance hydration strength and temperature control

What drink should you reach for instead?

Keep it simple water is the best beverage before and during a workout after establishing a sweat rate with water that provides a temperature pattern sufficient enough to manage correct range of motion and strength then an electrolyte replacement mix can be used… the best available are powders manufactured by bonk breaker and scratch labs. Prior to an extended workout if energy is a concern, the metabolic sugars d-ribose and l-glutamine may be added to water with cinnamon and calcium magnesium and zinc to support endurance capacity and muscular range of motion. If oxygen utilization is a concern, beet extract may be added and as well cordyceps and rhodiola as adaptagens.

How does what you drink affect your energy level and ability to exercise?

Your hydration strategy can ruin a workout or support energy patterns – muscular strength and endurance – heart rate pattern – cognitive focus – muscular tonus – central nervous system stress management. Don’t be fooled by products that are marketed for energy and endurance

Are there any studies you know of about working out + drinking certain items? 

Numerous studies have been performed using cyclists triathletes and marathoners to determine the best benefits of hydration strategies

Anything else you think is important to add to this article? 

Drink your water!


Meet Dr. Philip Goglia
President & Founder of Performance Fitness Concepts
Dr. Philip Goglia  has been a certified nutritionist for over 30 years and holds a PhD in Nutritional Science in addition to being a graduate of Duke University, The American College of Sports Medicine and the National Academy of Sports Medicine. His nutritional expertise is fully measurable, with the proven ability to take all of his clients and athletes to the highest level of their performance and competitive abilities. He has a pedigree of athletic history himself as a high school and collegiate All-American wrestler, a storied 12 year history as a rugby player, a Mr. North America bodybuilding champion, and a Grand-Am motorsports race car driver.Dr. Goglia’s bestselling book, “Turn up the Heat – Unlock the Fat Burning Power of Your Metabolism” is an acclaimed “Best Seller” and was featured on E! Entertainment, CNN, People Magazine, In Touch, Life and Style, In style, Men’s Fitness and Vogue. He is the official nutritional consultant for the Dr. Phil show and The Doctors television shows, and was the nutritionist for Jennifer Grey, for her season 11 win on Dancing with the Stars (and the oldest winner). Having been a three time cancer survivor and once told that he would never walk correctly again or play a sport, he fully understands the commitment it takes to emotionally and physically take a stand for health and well-being. Daily, he supports his clients to overcome their wellness obstacles through the use of his years of education, life experience and wisdom.

The Method Blog
Comments Off on Pro Tips from Our Private Gym in Durham: All About Hydration with Dr. Phillip Goglia

Pro Tips from Our Durham Gym: All About Nutrition with Dr. Phillip Goglia

mealplanphoto

Today we are continuing our series with celebrity trainer, Phillip Goglia! Today it is ALL about nutrition and proper eating… And trust us when we say it’s good!

What’s your number one rule when it comes to nutrition?

  • Avoid foods that have multi-ingredients, such as breads, muffins, bagels, pastries, cereal, etc. Basically, any baked goods that include yeast, sugar, mold, and gluten.
  • Avoid diet foods that suggest low or no fat and/or low or no sugar.
  • Always try to properly hydrate your body. You should be drinking 1/2 oz to 1 oz of water per each lb. you weigh DAILY.
  • While each person’s metabolic body type is different, for a healthy diet, you should eat high fat fish, 1-ingredient carbohydrates like potatoes, rice, yams, fruits, and vegetables
  • Try to eliminate as much dairy from your diet as possible. A splash of milk in your coffee is okay though!
  • Never rely on supplementation over food and exercise
  • The biggest protein meal you eat should be at night. This is when your body has time to rest and repair your muscle tissue.
  • Looking for a great pre-workout snack? Eat raw nuts (12) with a piece o fruit. This is a great source of fat as an energy source and the sugar and fat combination will be extremely energizing and sustainable for a workout of 90 minutes or less.
  • Avoid sports drinks. Many of them are high in sodium and sugar, even some containing caffeine, which will cause digestive discomfort. The type of energy you get from sports drinks will be “spikey” at best and not sustainable.
  • Often I’m asked what type of protein bars are best to eat. There is no such thing as a protein bar! Does your protein bar taste like salmon, chicken or steak? Doubtful. It probably tastes like chocolate or cookies. Chances are, it’s a sugar with a fairy dusting of some kind of low grade protein in it. Don’t be fooled by crafty marketing. If its not fish, poultry, steak,  eggs or nuts, its not a protein. If you choose to use a pre-workout bar, make sure it is one that offers up honest marketing that is a health 50 / 50 split of sugar and fat to be used for sustainable workout energy. Examples are Bonk Breaker bars, my favorite choice and the choice of cyclists and multi sport athlete.
  • Do not under-eat

What factors do you consider when creating a personalized plan for your clients?

Above and beyond the assessment of lifestyle and personal goals– health history and medical conditions as well as likes and dislikes nutritionally. I ask questions regarding sleep patterns, digestion, energy levels, cravings, current eating patterns, exercise regiment, illness, and disease. In addition to the evaluations, blood is taken to assess a full lipid profile with glucose and hematocrit and hemoglobin assessment. This assessment provides nutritional information regarding macro nutrient tolerance ultimately classifying or blue printing an individual’s metabolic type, ie. fat and protein efficient, carbohydrate efficient, or dual.

Once metabolically typed the next hurdle is caloric assessment – Does the individual even eat enough food to generate enough caloric heat to burn fat as an energy source? Most people under-eat as they view food as adversarial– the thing that makes them fat — and in turn,  are in a constant state of disrepair. This is called being in acatabolic state vs. anabolic repairing state. The result is water retention, fat hoarding, exhaustion, inconsistent digestion moods, and sleep patterns. They do not understand that their performance is 80% food and 20% exercise. In fact, most see it in the exact opposite light.

Ask any athlete they would all tell you: Foods first — exercise second – repair repair repair.

What are the eating patterns of your clients?

My clients are set up on a foundation food pattern. This pattern shifts calorically and nutritionally every 7 days and includes 1 cheat meal weekly – if they are compliant,  the average body fat loss per week is 1.3%. That percentage could result in no scale weight loss or up to five pounds per week. Remember, scale weight is a secondary factor for assessment! Body composition and clothing fit being first and foremost! The goal is to weigh as much as you can while taking up less room in the room! It’s all about dress size, not dress weight!

What are your top 3 tips for a healthy diet?

  • Proper hydration
  • Individually appropriate macro-nutrient patterns and caloric patterns consumed daily and weekly to ensure a metabolically anabolic environment free of inflammation and fat retention
  • Consistent food patterning over 7 day periods dynamically changed weekly with foods that do not include dairy, yeast, mold gluten, and refined sugars.

What is the most common mistake people make when it comes to nutrition?

  • Caloric reduction or restriction
  • Reliance on supplementation over food and exercise
  • Expecting and deserving results too quickly rather than investing in the journey and lifestyle aspects of nutrition and exercise and the life lessons and accountability learned from the successes and obstacles
  • Lack of hydration
  • Placing the importance of exercise over proper food patterning
  • Adversarial vs. advocacy of foods, ie. the thought that food should be calorically restrictive as it is the thing that makes us fat
  • The belief that the afternoon pastry or chocolate bar will fix a bad hair day or a tough day at work

Are there any foods people should try to avoid?

  • Foods that are multi-ingredient like breads, muffins, bagels, pastries, and cereals
  • Dairy products
  • Diet foods that are low or no fat or low or no sugar that are manufactured
  • Plumped poultry
  • Meat glue
  • Soy
  • Juices
  • Dried fruit

What foods would you recommend for someone trying to do a healthy detox?

Foods that are high in essential fatty acids, co-enzymes, nitric oxide, and naturally-occurring high iron foods as well as 1 ingredient starches like yams.

What would be your advice for someone trying to lose weight in terms of what they should include/ditch in their diet?

Avoid:

  • Foods that are multi ingredient like breads muffins bagels pastries cereals – any bake good that is yeast sugar mold gluten bound
  • Diet foods that are low or no fat or low or no sugar that are manufactured
  • Plumped poultry
  • Meat glue
  • Dairy
  • Soy
  • Juices
  • Dried fruit

Include :

  • High fat fish
  • 1 ingredient carbohydrates
  • Organic poultry
  • Fresh fruits
  • Fresh vegetables

Do you have a particular nutrition plan for clients who have a red carpet or major event coming up?

Absolutely! We call it 7 days of “food jail” — lots of fatty fish and tomatoes.


Meet Dr. Philip Goglia

President & Founder of Performance Fitness Concepts

Dr. Philip Goglia  has been a certified nutritionist for over 30 years and holds a PhD in Nutritional Science in addition to being a graduate of Duke University, The American College of Sports Medicine and the National Academy of Sports Medicine. His nutritional expertise is fully measurable, with the proven ability to take all of his clients and athletes to the highest level of their performance and competitive abilities. He has a pedigree of athletic history himself as a high school and collegiate All-American wrestler, a storied 12 year history as a rugby player, a Mr. North America bodybuilding champion, and a Grand-Am motorsports race car driver.

Dr. Goglia’s bestselling book, “Turn up the Heat – Unlock the Fat Burning Power of Your Metabolism” is an acclaimed “Best Seller” and was featured on E! Entertainment, CNN, People Magazine, In Touch, Life and Style, In style, Men’s Fitness and Vogue. He is the official nutritional consultant for the Dr. Phil show and The Doctors television shows, and was the nutritionist for Jennifer Grey, for her season 11 win on Dancing with the Stars (and the oldest winner).

Having been a three time cancer survivor and once told that he would never walk correctly again or play a sport, he fully understands the commitment it takes to emotionally and physically take a stand for health and well-being. Daily, he supports his clients to overcome their wellness obstacles through the use of his years of education, life experience and wisdom.


Thanks again Dr. Goglia! If you’re in need of additional diet and nutritional guidance, come chat with our personal trainers in Durham!


The Method Blog
Comments Off on Pro Tips from Our Durham Gym: All About Nutrition with Dr. Phillip Goglia