Long Island Personal Trainer, In Home and In Studio Personal Training   631-834-1427
Fitness Shadow



  • 30 Minute Training
  • 60 Minute Training
  • In Home Training
  • Couples Training
  • Team Training
  • Post Natal Training
  • Kids Fitness
  • Sports Fitness

$9.95 a Month
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I love peoples enthusiasm when it comes to exercise and working out! I love when someone comes in and does those three things that make it all work, and that yields them the greatest results. I love when they stick with it and change their whole body and the look of pride on their face when they look at themselves in the mirror and say, "Look what I did!"

What I don't love is if someone thinks that if they don't do it all, they might as well not do anything. I understand that thought. I get it too, who doesn't. But here are some reasons to do whatever you can, whenever you can. If you do SOMETHING, you'll get results.

You know the three things by now that I push on you to do to get the best results. Strength training, cardio and diet...and hopefully I haven't pushed you away from doing things if you don't do all of them.

If you strength train - you gain lean tissue which burns fat on its own at rest. It takes time, but it's worth the effort and time it takes. It will help shrink down your body, and it will make you stronger. Don't underestimate the value of strength...any gender or any age needs it.

If you have a bad part (ha), like a shoulder, or knee, you can still strength train, but either stay away from the effected area, or doing it very lightly.

If all you did was strength train, it will help you throughout your day. You can do the things you found difficult before, you can carry around any extra weight easier, and you'll get increased energy by not becoming wiped out from the normal things that you do during your day that normally seem such a chore...and you'll be much happier...and you'll burn calories...and you'll lose size!

So strength train if you can...come in and i'll show you how if you don't know how. Either in sessions or by taking three sessions and getting a membership.

If you do cardio - I'm not a fan of just cardio because I think the benefits of strength training give you more complete, longer lasting results that help you with your day to day and burn calories as you rest...but if you do just cardio, you'll burn extra calories, you'll increase your cardio vascular system, increase energy levels and strengthen your legs.

If you do interval training, you'll get extra benefits of increase metabolism, shorter workouts and lower, stronger heart rate!

Cardio will help you lose weight and get in better shape. It doesn't make you stronger, and if you go off your workouts, its easier to gain some weight back, but like anything else, consistency is key, so you're not going to stop anyway, right?  :)

So do some cardio...you'll be glad you did.

If you just diet - Just dieting like just cardio will help you lose weight. You'll benefit from the decrease in weight, and you'll feel much better. It's easier to carry around less weight which helps you do more throughout your day, and gives you a great sense of accomplishment.

Dieting is a great way to ensure you're not going to be a part of the 68% out there that is currently overweight. You'll reduce your risk of all kinds of diseases, you'll live longer, and you'll look better doing it!

Weight loss is hard, I know, but if you do, you'll have learned how to eat properly, you'll be happier and much much healthier. Then you may want to start strength training...although strength training while losing weight helps you keep from having extra skin that comes from just diet, and you'll be much smaller due to the decrease in body fat and increase in lean tissue.


Well, to sum it all up...anything you do will benefit you. You can always add another part in as you go. The optimum results come from doing your strength training, cardio and diet...BUT, if you can't, or if you don't have the motivation to get out there and conquer it all at one time...then start with one of these, then add another, and another.

The benefits are so obvious...but to be honest...we're all a little vain, and we should be. The benefit of looking great, being complimented, and being asked constantly, wow you look great, what's your secret; can't be beat! Now when you go out to get clothes, you can get that thing you never thought you could fit into, or that would look good on you. That goes for those who are thin as well. Get in shape and you'll be amazed at how good you look!!

Come down and lets talk about what your best options are. We can set up a plan for you that fits your time and money budget. But do something! IT's the only way you'll get any results...do nothing, and you'll get ZERO results, that's something you can count on!



  • Personal Training - 30 and 60 minute sessions from $35 for individuals.
  • Beach Boot Camp - Saturdays at 7:30am, $15. Rain Cancels. Summer only
  • Tell a friend that signs up for Personal Training 2 x a week or more, get a free session every month that they train!

Mark Falk
Fitness By the Bay