Josh Lost How Much in 7 weeks?? 30+ Ways Weight Lifting Makes You Healthier
Busy, out of shape, overweight people come to me looking help and guidance on how to get to where they want to go. It's an honor and a...
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Sam Pfister
- Jun 5
- 2 min
Save Muscle, Build Bones w/ Protein and Weight Training
I've been saying it for years, the crazy benefits of weight lifting and proper diet. But I've got more good news. Let's dive into a...
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Sam Pfister
- May 31
- 3 min
Lifting is Safe for Kids
I hear it a lot from parents and even some sport coaches... My kids are 9 or 10 or 11 they don't need to be lifting weights yet. But then...
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Sam Pfister
- May 30
- 2 min
She Lost How Much Fat??
Here's something influencers and fitness people won't tell you about changing your body. It takes commitment, it takes time, and it takes...
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Sam Pfister
- May 29
- 1 min
5 Steps to be Miserable
Happy Wednesday! Thank you everyone for the happy birthday wishes -- I really appreciate it! Milestones give you an awesome opportunity...
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Sam Pfister
- May 22
- 2 min
Lifting 101: A Non-Intimidating Approach to Fitness
If you’re a mom with grown kids and you've never lifted a weight but are curious about starting, you're in the right place. At our gym...
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Sam Pfister
- May 20
- 2 min
Consistency Wins
This morning one of my clients who has been with me for over a year showed up in a tank top. He was absolutely YOKED and was getting a...
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Sam Pfister
- May 7
- 3 min
Parents: Get Your Kids Leaner, Stronger, and SMARTER with Weightlifting
I’ve loved to workout for the longest time. The sweat, the hard work, the music bumping, the struggle against the weight, the laughs with...
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Sam Pfister
- May 6
- 2 min
Overcoming Gymxiety with Small Group Personal Training: A Supportive Path for Women
Gymxiety... We've all been there... but women in particular know what I'm talking about...The high standards, the confusing information,...
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Sam Pfister
- Apr 18
- 1 min
Death and Taxes
April 15th has come and gone and lots of people have paid their taxes. Some didn't. Some filed an extension, or worse, some just didn't...
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Sam Pfister
- Apr 9
- 3 min
Weightlifting Fights Depression in Young Adults
A lot of my clients leave the gym FEELING GREAT! I get messages all the time from adult and kid clients – “arms are smoked! I love it!”...
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Sam Pfister
- Apr 2
- 3 min
Clarity Forces Action
Back when I worked in politics the only time the politicians ever really got anything done for the people was when their job was on the...
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Sam Pfister
- Mar 19
- 2 min
Women Get Things Done!!
There's the old saying, behind every great man is a great woman. Well, I think some researchers have found the reason this saying exists....
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Sam Pfister
- Mar 14
- 2 min
When Training, Don't Go It Alone!
I gave a talk this morning to a Lebanon business group I’m a part of and got the following question: what is your take on rowing? As in,...
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Sam Pfister
- Mar 13
- 3 min
Top Five Hacks to Get More Protein
I've been on a big protein kick lately. First it was me experimenting with the carnivore diet. Next how protein benefits and is a good...
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Sam Pfister
- Mar 12
- 3 min
My Top Five (ok SIX) Favorite Proteins
Alright, so yesterday I had a post showing how eating more protein leads to quality of life as you age. If you’re new to the fitness...
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Sam Pfister
- Mar 11
- 2 min
Want To Age Well??? Eat More of This...
It used to be a given that Americans were going to live longer and longer -- greater wealth, better sanitation, better civil society,...
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Sam Pfister
- Feb 16
- 1 min
Back Pain Relief
The more I learn, the less I know. Dogmatically against dogmatism. These two quotes should be front and center on any good trainer's...
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Sam Pfister
- Feb 14
- 10 min
Carnivore Diet Part One
Overall Takeaways The Carnivore Diet was a great experience. I lost 8.5 pounds; I felt lighter; I had better, more steady energy...
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Sam Pfister
- Jan 11
- 2 min
How Being Coached Increases Your Time & Energy
"I'm staying on in January to keep me sane." That's what one of my clients said to me this week during our small group personal training...
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