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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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Q&A with Celebrity Personal Trainer Phillip Goglia

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.


We had the opportunity to chat with famed personal trainer, Phillip Goglia about his thoughts on The Method gym in Durham and his approach to health and fitness. Keep reading to learn about Dr. Goglia’s connection to The Method and this celebrity trainer’s top fitness tips!

How do you know Maitland?

I met Maitland back in the late 70’s while at Duke University… I was a wrestler and rugby player at the time and wanted to learn about bodybuilding… I had been training at the Duke weight room but knew I needed something more. At that time, I heard of a small neighborhood gym that was owned by Maitland Nance … I hunted him down like a rabid coyote! He was kind enough to include me in the very select group of friends that trained at his place, right around the corner from his mom’s place. Many times after Saturday training sessions we would have breakfast at his mom’s. She would cook salmon and eggs– bacon biscuits … amazing food for a northern kid from Boston!

We became lifting partners. He helped me prepare for my first bodybuilding show. We ate together – trained together — ran stadium stairs together. People called Maitland “The silver fox” and called me “Big Boy.” My relationship with Maitland was extraordinary. He had entrepreneurial visions. I mentored so much of my life based on his down-to-earth integrity and work ethic. He has been one of the people that help mold me into manhood.

There are too many extraordinary stories to mention. Suffice it to say, Maitland has always been one of my heroes.

What’s your number one rule when it comes to fitness and working out?

  • Train hard or go home
  • Fitness and physique is 80% kitchen 20% gym
  • Drink your water
  • Focus-perform-accomplish-succeed

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’s the most common request you get from clients?

Energy level – body fat loss – weight loss – health wellness – improved posture and strength – disease / illness management – diabetes – eating disorders

You’ve worked with stars including Khloe Kardashian, who’s looking amazing! Did you contribute to her weight loss plan/give her any tips?

I have enjoyed working with and have been honored to work with many stars and celebs including the Kardashians and the Marvel comics action heroes. I’m always providing tips and food plan strategies to help support their goals and training strategies. I work with and am very honored to work with their trainer — Gunnar Peterson.

Khloe revealed she lost weight because of cutting out dairy/gluten. What do you think are the benefits of cutting out these food groups?

The removal of dairy, gluten, yeast and mold while increasing hydration and calories to appropriate levels act as the perfect strategy for fat loss and muscular repair. The result is an incredible physique shift, as Khloe has demonstrated. She is a fitness warrior!

While working with actors like Chris Hemsworth & Chris Pratt who face grueling workouts while on set, do you give them any specific tips for staying healthy while also getting muscular and toned in such a short amount of time?

Yes – nutritional strategies shift and change based on their schedules of filming and training. The shifts are found within the increase or decrease of calories and the strategic placement of their macro-nutrient percentages throughout their day.

Which celebrity clients have particularly impressed you with their dedication to healthy eating/fitness?

Jai courtney – chris hemsworth – chris evans – chris pratt -sebastian stan – christana locken – emilia clarke – clark gregg – rufus sewell – mickie rourke – brie larson – sean combs – kanye west!  These folks are all warriors and truly dedicated athletes who are focused and committed!

What are your thoughts about Maitland’s Method? Do you feel it’s an effective approach?

Maitland’s Method of training wellness and fitness. The longevity he practices is without a doubt founded in science and proven in practice! He is a master and is an expression of all he teaches! A wealth of wisdom and a man who always walks the walk!

Best Fitness tip:

Listen to what maitland tells you!


Thanks for taking the time to talk to us Dr. Goglia! Isn’t he just amazing?! If you’re ever in North Carolina come by our Durham personal training studio!
And to you Durham fitness-lovers, if you loved this series as much as we did, we have GREAT news! For the next month we will be partnering with Dr. Goglia in sharing his best tips regarding diet, nutrition, pre-workout foods, and hydration. It’s going to be amazing! Check back soon!
Keep training Durham!

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

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!


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