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GKM Fitness

Personal Trainer

05/01/2023

Welcome May 2023! ☀️

We are Five months into 2023 now. This year is flying by. Imagine where you would be if you started working toward your goals 120 days ago. Any goal in mind, not just physical fitness. It’s never to late to start.

Working out is the easy part. Staying on track with your meal plan, calories, and macros is a different story.

If you are someone who finds they struggle with that, there are free resources out there to keep you on track! The one below is an example. Check it out and see what others are out there to help you stay in check.

(Not sponsored by the App below)

04/12/2023

Still eating all that Easter Candy the Easter Bunny brought you? 🍭 🧺 🐇

It’s okay, a balanced diet with some sweets here and there will not ruin all your progress. When loosing fat, you must stay under your daily maintenance calories. If you make up for it later in the day by subtracting something else, you will stay on track.🏃‍♂️

Protein should be your main focus out of those calories consumed when lifting weights. Pictured below is a low carb, high protein breakfast for all you cereal lovers.🥣

04/09/2023

Happy Easter from the Mark Boys. 🐇

03/26/2023

It’s not all about the numbers on the scale! 👏

Progress photos to follow. 👀 Stay tuned.

Their motivation, motivates me! 💪

GKM Fitness

“Determination. Dedication. Discipline.”

03/20/2023

Spring has arrived ☀️

Which means warm weather is coming and outdoor workouts will be making a come back, thankfully.

Take the time for yourself and make positive changes by starting healthy habits even if it as simple as walking a couple days a week or even making time to cook healthier non-processed meals.

Everyone’s goals and situations are different when it comes to being healthy, but you will never get there until you start!

We are almost three months into this year and before you know it, summer willl be here. Make time for you!

GKM Fitness

“Determination. Dedication. Discipline.”

03/15/2023

It’s a good feeling to wake up after being at work all night, to positivity and see that I am able to impact people’s life and assist in helping them, not only physically but mentally as well.

Most of my clients are about halfway through their programs. I can’t wait to post their results after their four month program is complete.💪

GKM Fitness

“Determination. Dedication. Discipline.”

03/13/2023

Listen up 📣

Total Dailey Energy Expenditure (TDEE)

It’s different for everyone, depending on your body composition and activity level.

If you think of energy as calories, if someone who sits at a desk all day they probably will need less calories to function then a carpenter, given each one’s line of work.

Choose healthier snacks or atleast snacks with better macronutrients in them to keep your calories lower than your TDEE to lose fat.

GKM Fitness

“Determination. Dedication. Discipline.”

03/03/2023

1st week of March is already here. ☘️

Which means, Spring is almost here. Which means, Summer is around the corner. 🏖️

Some hard truths about when you start working out:

-It takes 6 weeks before YOU start seeing changes.
-It takes 10 weeks before friends/family notice.
-It takes 16 weeks before acquaintances to notice.

Results take time, consistency, and some guidance.

Summer is 16 weeks away. If you start now you can be on your way to look how you want and feel better mentally and physically while starting healthy habits.

Reach out and let’s start making a plan to get you where you want. 💪

GKM Fitness
“Determination. Dedication. Discipline.”

*Changes very depending on your level of discipline.

02/23/2023

As the weekend is approaching, let’s talk about calories and portion control just for a minute. 🍗

You can still eat the less healthy options on the weekend and consume alcohol…just with in reason. Just don’t over do it, to ruin all the progress you made during the week.

Spend the 30 to 45 minutes to make four days worth of meals on a Sunday or what ever day is best for you, measure your portions out, then magically, you will have more time for your self and time to squeeze in a work out.

On average it takes 30 minutes to get in your car drive to the local fast food place, place your order. Eat it and drive back. Just stop being lazy and make time for your goals. There are thousands of options for different meal prep. Ideas besides the basics like above.

Put in the little bit of work now to make a better, healthier you for tomorrow.

GKM Fitness

“Determination. Dedication. Discipline.”

02/14/2023

Happy Valentine’s Day everyone 💕

The picture below is obviously not flowers or chocolates that will get tossed out after a week…

It is a reasonably priced set of workout bands that cost as much as what you or your loved one spent this holiday.

Personal Training doesn’t have to involve the gym.

Given most people’s situations this could be an economical way to get started into their fitness journey while staying home with work or kids.

As a Personal Trainer, it is my job to make a program that best suit your needs and equipment to help you reach your goals.

Give your self some self love this Holiday and reach out to me if you are ready to make a positive change.

GKM Fitness

“Determination. Dedication. Discipline.”

*I am not affiliated with the work out products below*

02/14/2023

Hey, are you ready to reach some of your fitness goals you have been putting off month after month, year after year.

Launching my Personal Training business to help individuals reach their fitness and wellness goals to better themselves has been a goal of mine.

Why a personal trainer? As someone who has taken the National Academy of Sports Medicine (NASM) personal trainer course, a well developed plan that is tailored to your goals is better than cookie cutter programs.

What you would get:

✅ Realistic goal setting / Accountability

✅ Initial individual assessment

✅ Individualized work out plan

✅ Basic nutrition guidance

✅ Weekly check-ins

✅ Flexible scheduling

✅ Resources to track nutrition / fitness progress

A little about me. Born and raised in the Wayland area. I spent 6 1/2 years in the Army where my passion for fitness first took off. I currently still serve in the Army Reserves and I am now a full-time Police Officer as well as. I also help maintain and manage Mill Creek Farms here in the area. I am a father of two little boys that also keep me busy. I do all this while still finding time to hit my own fitness goals. If I can do it, so can you!

I will be focusing on hypertrophy (muscle building) and strength training. If other areas of fitness training are desired they could be accommodated.

If you are ready to make a change to better yourself physically and mentally reach out today to discuss options that will best suit your goals.

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Wayland, NY
14572

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05/01/2023

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