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88 Ft. Couch Road, Suite 102
Pittsburgh, PA 15241

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Nutrition

Nutrition TrainingOur nutritional plan is designed around your favorite foods - not supplements.

It’s been a common practice at our studio to first have to “de-program” our clients from everything they’ve heard about losing weight from friends, family, co-workers, infomercials and popular “Dr.” shows.

Most of the time, weight gain is the result of a slow metabolism. A slow metabolism can be caused by a number of things, but can be exacerbated by missing meals and not consuming enough calories.

We’ll give you the information you need to nourish your body with important nutrients such as non-starchy carbs, starchy carbs, proteins, healthy fats, Omega 3s, antioxidants, probiotics and CALCIUM! Your body needs all of these. Don’t let anyone tell you anything different! All of these nutrients work together to keep your body and immune system functioning at its best. Food is medicine. If you eat the right foods, and the appropriate portions, you’ll feel your absolute best. When you eat empty calories or large portions, you feel lousy - physically and psychologically. You’ll feel so much better in every way when you start eating well through natural food.

No one at LOCKE'S Personal Fitness will ever try to sell you supplements or suggest you purchase them anywhere else.

If you feel that you are lacking in a particular nutrient or would like to have a detailed meal plan designed for you, we will be happy to put you in touch with a registered dietitian. Professional and ethical trainers know that it is beyond their scope of expertise for a personal trainer to put clients on diets or suggest they begin taking supplements. It is considered "unethical", by respectable certifying organizations, for a personal trainer to sell or endorse any dietary supplements. Again, it is not illegal for trainers to sell these items, it is labeled as “unethical”. If a trainer is selling you supplements, they either (1) don’t know any better or (2) know better, but sell it to you anyway to make a buck. Don’t fall for it!!!

We’ll give you a nutritional guide with information that we have gathered from our own doctors, dietitians, American Dietetic Association, Mayo Clinic, Center for Disease Control, National Institute of Health, US Food and Drug Administration and other respectable organizations. This guide will give you the limits and goals you should shoot for each day; the best and worst choices of carbs, proteins and fats; what ingredients to avoid in packaged foods, how to calculate your protein requirements for the day, etc. We’ll calculate your Resting Energy Expenditure so you know approximately how many calories your body will burn in a day just to maintain your body temperature, respiration, heartbeat, muscle tone and nervous function.

For the first two weeks of your fitness program, we’ll be on your back on a daily basis, if necessary, to ensure that you are trying your best to eat regularly and make good choices. After the first two weeks, we’ll keep you on track by discussing your daily meals during your workout.

You will be held accountable!


I had exercised all my life but when recovering from an illness fell into bad habits.  I woke up one morning and could not sit straight up in bed at the age of 45.  Yikes.  So I walked into Locke's Personal Fitness feeling a little intimidated about what training would be like.  Would I be able to do it?  Would my trainer push me too hard? 

What I found was a supportive trainer and great equipment.  Yes, he pushed but I also pushed myself.  And, yes, I was able to do it.  That was many years ago.  Today, my training sessions are my #1 priority every week and I feel great.  I can do a heck of a lot more than sit straight up in bed. 

Nancy F.
(Mt. Lebanon)

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