Back Pain Seminar

Are you experiencing frequent and consistent back pain? Philly Personal Training is hosting a FREE back pain seminar! The seminar will be hosted at our location at 1429 Walnut Street on the 4th floor at 6:30 pm on Thursday, February 26th, by our own personal trainer and physical therapist, Shaun Logan. At our seminar, you’ll learn about the things you’re doing every day while sitting or standing that may be causing your back pain, what to do about certain back conditions, and simple exercises and stretches you can do to prevent or treat back pain.

You can attend our event by filling out the contact form below. You can also share our event with friends, family, and co-workers on social media by clicking the social media icons above and below the content of this article.

Any questions should be directed at Brian Maher of Philly Personal Training at 267-455-0100 or by reaching him via email

New Personal Training Studio in Rittenhouse Square

Philly Personal TrainingPhilly Personal Training is opening a brand new personal training studio at 1429 Walnut Street in Center City, Philadelphia, just blocks away from Rittenhouse Square. The 2200 square foot studio will have top of the line equipment that many personal training studios and even some gyms in Philadelphia do not have. It will also have plenty of open space for group training and a full bathroom with shower for clients on the go. But what really sets Philly Personal Training apart from the other personal training studios and gyms in the area is the highly qualified and experienced staff. Unfortunately, the field of personal training is highly unregulated and fitness enthusiasts can simply pass one multiple choice test to become a certified personal trainer. We feel like personal trainers should be held to a much higher standard. All personal trainers on the staff at Philly Personal Training possess a bachelor’s degree or higher in an exercise-related field in addition to having the most recognized and respected certifications in the industry. We are the only personal training studio or gym in the city of Philadelphia that requires this level of education from our staff.

The studio is days away from being finished and we will be accepting new clients as the studio is completed, which will be on September 1st, 2014. To schedule a free consultation, please contact us today!

Want to check out the progress of the studio? Check out Philly Personal Training on Facebook to see up to date progress photos of the studio being finished.

8 Fitness Myths That Just Won’t Die

Everywhere you go, you hear people chattering about working out and staying fit. I hear it all the time: in the grocery store, in the gym, on the sidewalks, everywhere. It never fails that I hear one person give the other person they’re with a piece of advice that’s just not true and sometimes flat out dangerous. This scares me to death because I know fitness “knowledge” spreads faster than a juicy rumor in a high school hallway. Let me give you an example of how fast it can spread.

When I was in college, I worked in the fitness center as a personal trainer and a fitness supervisor. At the beginning of every year, packs of freshman boys would walk in surrounding their biggest friend, the leader of the pack. They would follow him around to every machine and listen to his every word. After all, he must know what he’s talking about, he’s much bigger and stronger than they are. One year, I walked in at the beginning of my shift and saw a few freshman guys running around the gym, from machine to machine, station to station. I wondered how long this was going on, and asked what they were doing. “Oh, we’re running from exercise to exercise to keep our heart rate up.” Not only was this dangerous for them, but it was also dangerous for other members of the gym as one of the ten guys running around could easily run someone over. The next day I arrived to work and again, saw a different group of what I assume were freshman running around. This time, one of them was white as a ghost against one of the pillars in the gym. It seems all this running around got him dizzy and nauseous to the point where almost lost consciousness. It took just 24 hours for this sage piece of fitness advice to spread around campus and it had already gotten someone hurt. Just imagine the power that a bad piece of advice in a fitness magazine with a reader base in the hundreds of thousands could have.

It’s time to let these fitness myths die. They’re keeping people from achieving their goals, it’s causing people to get hurt, and it’s causing mass confusion to the millions of people trying to get in shape. Here are the top eight fitness myths that need to die.

Lifting Weights Will Make Me Bulky1 lb of fat vs 1 lb of muscle

Lifting doesn’t make you bulky, cupcakes make you bulky. It’s very simple, take a look at one pound of fat versus one pound of muscle. The difference is huge! A pound of fat is noticeably bigger than a pound of muscle. So if you replaced 10 pounds of fat with 10 pounds of muscle, how could you possibly look bulkier than you look now? The only possible way to add bulk while you’re lifting is to not lose the fat you currently have. If you add 10 lbs of muscle and keep all of the fat you currently have, yes, you’ll be a little more bulky. The solution? Change your diet and you’ll be amazed at the transformation.

You Have to Train for at Least 1 Hour to See Results

This myth causes two problems: one being that people seem to skip working out all together if they don’t have one hour to dedicate to a workout, and two being that people tend to slow down their workout to a very low intensity just so they can make it through the hour. If you were at work and your boss said that you could go home after you finish a project, would you drag it out until 5pm? Of course not. You’d use laser-like focus to get that project done so you could be out by noon. The same goes for a workout, work as hard as you can and you’ll see twice the benefits in half the time.

Only Cardio Will Help Me Lose Weight

Cardio can be a great way to lose weight, but it absolutely should not be the only way. While cardio can burn calories, weight training can help build muscle and raise your metabolism. One pound of muscle burns more calories at rest than one pound of fat. So if you add ten pounds of muscle and lose ten pounds of fat and just sit on the couch all day, you’ll burn more calories than you did sitting on the couch all day the day before with ten less pounds of muscle. Pretty cool, huh? It’ll be pretty hard to add that much muscle though if all you’re doing is cardio.

Cut Out Carbs Completely If You Want to Look Fit

Did we learn nothing from the Atkins Diet craze? Carbs are essential to your diet. They give you the energy to get through your day or your workout. Without them, you will feel lifeless and cranky and you won’t see the effects you’re looking for. If you’re feeling good after cutting out carbs, then there’s a good chance the carbs you were consuming were high in sugar and poor choices for carbohydrates. Choose whole wheat carbs and balance out your diet.

Don’t Work Out If You’re Injured

While this one sounds like it’s only trying to help, it’s really not. If you’re suffering from a severe spinal injury, then please, do not work out until your doctor says it’s ok. For pretty much any other type of injury, you can always work around it. Sprained your ankle? Great, that has no effect on your upper body and there are still some lower body exercises you can do. Hurt your shoulder? There are still plenty of lower body exercises and core workouts you can do. The point is to not let one injury stop you from continuing to get better at other exercises. If you stopped everything every time one muscle hurt, you’d be in pretty bad shape.

Women Shouldn’t Lift Anything Over 5 LbsPhilly Personal Training

This myth seems so antiquated that it sounds like it should be in a fitness ad from the 50′s. The fact is, you cannot put a limit on a weight lifted simply because everyone is different. Is a five pound dumbbell going to be challenging for a bench press? Probably not. No matter what weight you’re using and what exercise you’re doing, it should be challenging for you. If you’re just going through the motions, you’re wasting your time.

A Cleanse Will Jumpstart My Routine

I get it. You’re frustrated with your body and you want results right this second. So a cleanse sounds like a great way to put your fitness results in warp speed. The only problem is that a lot of cleanses lack essential nutrients (usually protein), and you end up starving and more likely to binge once you come off of them. What good is a cleanse if you eat an entire pizza the day you go off of it?

Eat as Little as Possible

Another myth that seems like it should work. Weight loss is just calories in versus calories out, right? Yes, but it doesn’t really work that way. You see, when your body goes into starvation mode, it actually shuts down some of the nonessential functions and slows your metabolism down. This means not only do you lose not weight, but your body will have less energy. Think about when your cell phone battery is dying, most phones have a setting where certain functions no longer work when the battery is critically low. This is to conserve energy so your battery doesn’t die. Your body does the same thing. It slows everything down and shuts itself down so you don’t die. Pretty useful if you want to stay alive, not useful if you’re trying to lose weight.

Now that you’re aware of these myths, go tell your friends, family, co-workers, and anyone else you know that has been lied to about how to achieve their fitness dreams. The best way to do it? Share this article!

Make sure to follow Philly Personal Training on Facebook!

13 Reasons to Exercise

Everyone has days when they don’t feel like working out.

We could all use a little more motivation to get going and get on with our workouts which is why I’m listing the top 13 reasons to exercise.  Use this list to motivate you when you’re having one of those days you just don’t feel like working out.

1. To Prevent Disease
There are countless studies showing how exercise can prevent any disease you can think of.  Health disease, osteoporosis, and diabetes are just a few that are prevented through exercise. Continue reading

Top Excuses For Not Working Out

As a personal trainer, I’ve heard some of the worst excuses for people not being able to work out.  Excuses are often used to justify failure.  The fact is, if you really want to do something, you do it, there are no excuses.  So, if you’re serious about getting in shape, you need to stop making excuses now.  In this post, I’m going to give you the top excuses for not working out and how you can beat them.

Excuse #1: “I don’t have time to work out.”  Continue reading

Exercise Of The Week – Air Bike

This weeks exercise is the air bike.  This exercise works your abdominals.

  1. Lie flat on your back on a mat. Your hands should be behind your head so that your hands are behind your ears and your elbows stick out on either side.  Do not clasp your hands together as this will cause you to strain your neck.
  2. Your spine should be in alignment and your back should be flat against the mat. Continue reading

Why Every Woman Should Put on 5 More Pounds Of Muscle

Another new female personal training client, another new explanation of how adding muscle will help them lose weight without looking bulky.  Since I’ve become a personal trainer, I’ve had countless conversations with women about the need to add muscle by performing resistance training exercises as opposed to just doing cardio and burning calories.  I’ve had so many of these conversations that I’ve decided to just put in writing for all to see.  In this article, I’m going to explain to you how adding just 5 pounds of muscle is going to help you lose weight without making you bulky. Continue reading

4 Steps To Doing The Perfect Pushup

The pushup gets shortchanged by men and women.  Men would rather see how much they can bench press while women are afraid they won’t be able to do one.  Pushups should be a staple of anyone’s exercise plan and I’ll tell you why: you can do them anywhere, they don’t require any equipment, and they’re effective at working not just the chest, but also the shoulders, triceps, and core.  When done properly, the pushup can give females wonderfully toned arms and give men the masculine chest and arms they crave.  The problem is, most people do them wrong, and when done wrong, the pushup is not only ineffective, but it can also cause serious injury.  With that said, let’s look at how to do the perfect push up in just 4 easy steps…. Continue reading

Can I Afford A Personal Trainer?

Most people think a personal trainer is a luxury only for the rich and famous.  You see celebrities on TV talking about their personal trainers, personal chefs, and nutritionists and think, “Well, it’s easy to be in fantastic shape when you have all that!”  The truth is, you can have all of that if you look carefully at your priorities and your budget.  But how much is the right amount to spend for you personally?  Just because you have $500 set aside, does that mean you have to spend all $500?  In this article, I’m going to discuss how you can afford a personal trainer, and what kinds of packages might be right for your budget and your fitness routine. Continue reading

Why Do I Gain Weight When I Exercise?

As a personal trainer, I always give a fitness assessment to my new clients to develop a baseline measurement and to create realistic fitness goals for them.  During this assessment, I’ll usually have a conversation about their past exercise habits and their success with these habits.  Time and time again, I hear about clients gaining weight when they’ve exercised in the past.  This is fine for someone who is trying to add mass and bulk up, but for the majority of my personal training clients looking to lose weight, this is the opposite of what they want.  If exercise is supposed to help you lose weight, why are there so many people who experience weight gain during periods of exercise?  I’m about to explain 3 very simple reasons why you might gain weight when you exercise. Continue reading