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MyFitnessPal 101: A Guide to Tracking FoodAt New Level Fitness, we know that nutrition plays a crucial role in achieving your health and fitness goals. One of the best tools to help you stay on track is MyFitnessPal, a popular and easy-to-use food tracking app. Whether you're looking to lose weight, build muscle, or maintain a healthy lifestyle, tracking your food intake can provide valuable insights into your habits and help you make better choices.Why Track Your Food? Tracking what you eat allows you to:Understand Your Nutrition – See where your calories, protein, carbs, and fats come from. Stay Accountable – Awareness leads to better decisions and fewer surprises. Identify Patterns – Spot trends in your diet that may be helping or hindering your progress. Make Adjustments – Fine-tune your meals to fit your goals. Getting Started with MyFitnessPal Follow these simple steps to start tracking today:Download the App &amp; Set Up Your ProfileDownload MyFitnessPal on your smartphone or use it on a desktop. Enter your personal details: age, weight, height, activity level, and goals. MyFitnessPal will generate a daily calorie and macronutrient goal based on your information. Log Your MealsUse the search bar to find foods or scan barcodes for accuracy. Enter portion sizes and servings to get an accurate calorie count. Save frequently eaten meals for quick logging. Track MacronutrientsPay attention to protein, carbohydrates, and fats to ensure balance. Adjust based on your fitness goals (e.g., higher protein for muscle building). Monitor ProgressTrack weight changes, energy levels, and workout performance. Use MyFitnessPal’s reports to see trends over time. Tips for Effective Tracking Be Honest &amp; Consistent – Log everything you eat, even the small bites and snacks. Measure Portions – Use a food scale or measuring cups for accuracy. Plan Ahead – Pre-log meals to stay within your targets. Don’t Stress About Perfection – Aim for consistency over time rather than daily perfection. Final Thoughts Food tracking is a powerful tool to help you stay on top of your goals, and MyFitnessPal makes it easy. Whether you're looking to improve performance, manage weight, or simply build better habits, taking control of your nutrition is key.If you have questions or need guidance on your nutrition journey, the team at New Level Fitness is here to help! Happy tracking!

MyFitnessPal 101: A Guide to Tracking Food

Shot of a group of female athletes high fiving one another

Why We Opened New Level FitnessFor years, we’ve been passionate about fitness and the incredible impact it can have on our lives. But time and time again, we saw people feeling uncomfortable in big box gyms, struggling to find the support they needed, or simply not knowing where to start. We knew there had to be a better way.That’s why we created New Level Fitness—not just as a gym, but as a community. We wanted to build a space where people of all fitness levels could come together, feel empowered, and have the guidance they need to succeed. Whether you're just starting out or pushing toward new goals, we believe everyone deserves a place where they feel seen, supported, and motivated to become the best version of themselves.Fitness isn’t just about lifting weights or running on a treadmill; it’s about confidence, discipline, and building habits that last a lifetime. Through small group training, personal coaching, and a welcoming environment, our goal is to make fitness accessible, enjoyable, and rewarding for everyone who walks through our doors.We know firsthand how challenging it can be to stay motivated, and that’s why we’re here—to be part of your journey, to lift you up when it gets tough, and to celebrate every win along the way.Let’s get stronger, push past limits, and transform our lives—together.

Why We Opened New Level Fitness

<h2>Understanding SMART Planning</h2>When it comes to achieving your fitness goals, having a clear plan can make all the difference. This is where SMART planning comes in. SMART is an acronym that stands for Specific, Measurable, Achievable, Relevant, and Time-bound. By applying these principles to your fitness journey, you can create a roadmap that not only guides you but also keeps you motivated.The first step in SMART planning is to set specific goals. Instead of saying, "I want to get fit," define what fitness means for you. Do you want to run a marathon, lose 10 pounds, or increase your strength? The more specific your goal, the easier it will be to map out the steps needed to achieve it.<figure id="figure-z6u4le6oinm82ahywi"><img id="z6u4le6oinm82ahywi" src="https://cdn.durable.co/getty/37nqWWEArkcb5NdQTVS2o3wotjFp1xYWwkZfnf76HmATfzsE9WKsFbFGa1PQAB4m.jpeg" alt="fitness planning" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://cdn.durable.co/getty/37nqWWEArkcb5NdQTVS2o3wotjFp1xYWwkZfnf76HmATfzsE9WKsFbFGa1PQAB4m.jpeg" data-mce-style="aspect-ratio: 16/9;"></figure><h2>The Importance of Measurable Goals</h2>Once you have a specific goal, ensure that it is measurable. This means having criteria for tracking your progress. For example, if your goal is to lose weight, decide how much weight you want to lose and by when. This allows you to monitor your progress and make necessary adjustments along the way.Tracking your progress not only helps you stay on course but also provides motivation. Seeing how far you've come can inspire you to keep pushing forward, especially on days when motivation is low.<h2>Setting Achievable and Relevant Goals</h2>Your goals should be both achievable and relevant. Setting goals that are too ambitious can lead to frustration and burnout. Instead, break down your main goal into smaller, manageable tasks that you can accomplish with effort yet realistically.Relevance ensures that your goals align with your personal values and long-term objectives. Ask yourself why this goal matters to you and how it will impact your life positively. This connection will help sustain your motivation over time.<figure id="figure-shvkjzww3lm82ai4ve"><img id="shvkjzww3lm82ai4ve" src="https://cdn.durable.co/getty/3keBp0JcSECWx3NvmgJ7noMoZw1NQKflyJYtPRIDxMHQphytIJWxAuDspwtzivhV.jpeg" alt="fitness motivation" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://cdn.durable.co/getty/3keBp0JcSECWx3NvmgJ7noMoZw1NQKflyJYtPRIDxMHQphytIJWxAuDspwtzivhV.jpeg" data-mce-style="aspect-ratio: 16/9;"></figure><h2>The Role of Time-bound Goals</h2>The final component of SMART planning is to make your goals time-bound. Setting deadlines creates a sense of urgency and can prevent procrastination. Whether it's a short-term goal like running 5 miles in a month or a long-term aim like completing a triathlon in a year, having a timeframe keeps you focused.Remember that being flexible with your timelines is also essential. Life can throw unexpected challenges your way, so be prepared to adjust your deadlines while still holding yourself accountable.<h2>Creating a SMART Fitness Plan</h2>Now that you understand the components of SMART planning, it's time to create your own fitness plan. Here’s a simple step-by-step guide:<ol><li>Define your specific fitness goal.</li><li>Determine how you'll measure progress.</li><li>Ensure the goal is achievable and break it down into smaller tasks.</li><li>Align the goal with your personal values and broader life aspirations.</li><li>Set a realistic timeframe for achieving each milestone.</li></ol><figure id="figure-jesz5c370um82aib48"><img id="jesz5c370um82aib48" src="https://cdn.durable.co/getty/bgyq7XQNkphzpwMaAXSceFCRITzyZlKOqw6pK5f4KH9KQ7I56qxZpQNvcy3QCpIa.jpeg" alt="goal setting" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://cdn.durable.co/getty/bgyq7XQNkphzpwMaAXSceFCRITzyZlKOqw6pK5f4KH9KQ7I56qxZpQNvcy3QCpIa.jpeg" data-mce-style="aspect-ratio: 16/9;"></figure><h2>Staying Committed to Your Plan</h2>Achieving fitness goals requires commitment and persistence. Regularly review and adjust your plan as needed. Celebrate small victories along the way to maintain momentum. Support from friends or joining fitness communities can also provide additional motivation and accountability.By using SMART planning, you'll find that reaching your fitness goals becomes more structured and attainable. Each step forward will bring you closer to the healthier, fitter version of yourself that you're striving to become.

Achieve Your Fitness Goals with SMART Planning

How Our Small Gym Builds Big RelationshipsAt New Level Fitness, we believe fitness is about more than just workouts and weight loss; it’s about creating meaningful connections that motivate and inspire. Our small, private gym is built around the idea that relationships matter, and those relationships are what set us apart.Here’s how our size helps us create a fitness community where everyone feels supported and valued: 1. Personalized AttentionIn our intimate setting, everyone is seen and heard. We take the time to understand your unique goals, challenges, and what drives you. Whether you’re working on strength, improving endurance, or starting your fitness journey, we’re here to guide you every step of the way. 2. A Sense of BelongingWalking into a large gym can sometimes feel overwhelming or impersonal. At New Level Fitness, it’s the opposite. We’ve created a space where people of all fitness levels feel welcome. You’ll find a supportive environment where everyone is encouraged to be their best. 3. Connection Over CompetitionOur gym fosters camaraderie rather than competition. Members support each other, celebrate progress, and motivate one another to keep pushing forward. These genuine connections often become the foundation for long-term success, both in fitness and beyond. 4. Encouragement Every Step of the WayWe understand that fitness journeys aren’t always linear. There are ups and downs, and we’re here for it all. Our trainers don’t just guide your workouts – they’re here to check in, offer encouragement, and remind you of how far you’ve come. 5. Shared SuccessesEvery win matters here. Whether it’s mastering a new skill, hitting a personal milestone, or simply showing up on a tough day, we believe in celebrating those moments. They’re reminders that progress is possible, and those small victories lead to big results. 6. A Community That CaresMore than anything, our gym feels like a community – a place where people genuinely care about each other. You’re not just another face; you’re part of a group that values connection, growth, and shared goals. Why Relationships MatterWhen you’re part of something bigger than yourself, it’s easier to stay committed. Knowing you have a team rooting for you can make all the difference in staying consistent and achieving your goals.At the heart of New Level Fitness is a belief in building strong relationships, not just strong bodies. It’s those connections that make the difference, and they’re what keep us inspired every day.If you’ve ever wondered what it’s like to be part of a fitness community that genuinely cares, we’d love to welcome you in.

How Our Small Gym Builds Big Relationships

Turning 50 and Running 50K: My Journey of Discipline and Consistency As I approached my 50th birthday, I wanted to celebrate in a way that truly challenged me, so I set my sights on running a 50k ultramarathon. With a goal time of 5 hours and 45 minutes, I embarked on a 12-week journey that tested my endurance, mental toughness, and dedication. Here’s what I learned along the way.The Training: 12 Weeks of Consistency I trained for 12 weeks, running between 45 and 50 miles per week. My routine included three 10k runs before work each week, followed by a longer run of 15 miles or more on Saturdays. Consistency was key, and while I enjoyed the progress, there were definitely days when I didn’t feel like lacing up my shoes. It’s easy to talk about motivation, but the reality is, you’re not always motivated. When motivation faded, discipline took over.I relied on the discipline built from past training cycles to keep myself on track. I tracked my progress closely, knowing that every run, every mile, was building towards that finish line.Nutrition: Finding What Works (and Sticking to It) Nutrition was another significant challenge. To keep things simple and consistent, I ate the same foods every day for 12 weeks. This approach required a lot of discipline, but it allowed me to focus on fueling my body efficiently without overthinking my meals. Maintaining a steady intake of calories was crucial, especially during the race itself, where energy levels would be tested to their limits.<figure id="figure-fs4jgaijtrm2i7dhnl"><img id="fs4jgaijtrm2i7dhnl" src="https://media.gettyimages.com/id/1018329336/photo/meatballs-and-broccoli-lunch-boxes.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=cgq10DqbmjkFTIKJ_YlYGlR9kmNVG8LEJORB8A2qf3c=" alt="Meatballs and broccoli lunch boxes" title="Meatballs and broccoli lunch boxes" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1018329336/photo/meatballs-and-broccoli-lunch-boxes.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=cgq10DqbmjkFTIKJ_YlYGlR9kmNVG8LEJORB8A2qf3c=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Race Day: Climbing 5,200 Feet and Pushing Through When race day finally arrived, I stood at the start line feeling a mixture of excitement and anticipation. The 50k course featured a daunting 5,200 feet of elevation gain, making it one of the most challenging runs I’d ever faced.<figure id="figure-1d1r76jh4m2i7c52k"><img id="1d1r76jh4m2i7c52k" src="https://cdn.durable.co/blocks/2QeYXzI2HRgTjPcAH9ZURL0CNIcGlyQScJ4OifqN8B71SIEznMb3OV5rqzvFbjEe.jpg" alt="woman in black tank top and blue denim jeans sitting on brown wooden bench during daytime" title="woman in black tank top and blue denim jeans sitting on brown wooden bench during daytime" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/2QeYXzI2HRgTjPcAH9ZURL0CNIcGlyQScJ4OifqN8B71SIEznMb3OV5rqzvFbjEe.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>The biggest obstacle during the race was keeping my energy levels up, especially with all the climbing. To combat this, I focused on frequent calorie intake to maintain my stamina and avoid hitting the dreaded "wall." As the miles wore on and fatigue set in, I kept reminding myself of the dedication and effort I had put into training.Crossing the Finish Line: The Feeling of Accomplishment After hours of pushing my limits, I crossed the finish line feeling exhausted but incredibly accomplished, finishing 22nd overall with a time of 5:47. The sense of achievement was overwhelming, not just because I had run 50k, but because I had proven to myself that with discipline and consistency, I could tackle any challenge.<figure id="figure-ta9wbutzmbm2i7g0x0"><img id="ta9wbutzmbm2i7g0x0" src="https://cdn.durable.co/blocks/308ZaNbfXPUzdu947ORrq42NPchIaeAmfbGPTDjHg8nRlFyGBlrZPoahRQcnXv2G.jpg" alt="person in gray shirt holding black dumbbell" title="person in gray shirt holding black dumbbell" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: 50% 50%;" data-corners="default" data-aspect="16:9" data-caption="" data-positionX="50%" data-positionY="50%" data-fullWidth="false"/></figure>Looking Ahead: Would I Do It Again? Absolutely. This experience taught me that reaching big goals requires pushing yourself even when you don’t feel like it. I would do it all over again, and next time, I might even aim for a more ambitious goal. After all, the journey never truly ends—it just evolves.Key Takeaways for Anyone Considering a 50k 1: Discipline Over Motivation: You won’t always feel motivated, but you can always choose to be disciplined. 2: Consistency Is Key: Regular training, even on the tough days, is what builds the foundation for success. 3: Nutrition Matters: Fuel your body with what works for you, and stick to it. Consistency in your diet is as important as consistency in your training. 4: Prepare for Obstacles: Whether it’s a steep climb or a mental barrier, have a strategy to push through. If you’re thinking about running a 50k—or tackling any big challenge—remember that it’s the daily commitment that gets you to the finish line.

Turning 50 and Running 50K: My Journey of Discipline and Consistency

3d rendering of cozy bed over fluffy clouds at night

How Sleep and Recovery Impact Performance and Stress Levels In the world of fitness, we often focus on workouts, nutrition, and pushing ourselves to reach new goals. But one key aspect of health that is often overlooked is sleep. Sleep is where recovery happens, and without it, performance can suffer, and stress levels can skyrocket.<figure id="figure-1oq9616nxm0slbs7v"><img id="1oq9616nxm0slbs7v" src="https://media.gettyimages.com/id/1455955100/photo/stress-loading-bar-burnout-syndrome-and-exhaustion-work-life-balance-low-energy-high-pressure.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=xeMO97MaLV1w_gOTvb6k_1Vuovef3yomuwjMSnXZg4s=" alt="Stress loading bar, burnout syndrome and exhaustion, work life balance, low energy, high pressure, arrow point to critical scale" title="Stress loading bar, burnout syndrome and exhaustion, work life balance, low energy, high pressure, arrow point to critical scale" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1455955100/photo/stress-loading-bar-burnout-syndrome-and-exhaustion-work-life-balance-low-energy-high-pressure.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=xeMO97MaLV1w_gOTvb6k_1Vuovef3yomuwjMSnXZg4s=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>The Importance of Sleep and Recovery When you exercise, your muscles break down, and your body needs time to repair and rebuild them. This recovery process happens mostly during deep sleep when your body produces growth hormones. Without adequate sleep, you hinder this recovery, leading to muscle fatigue, slower progress, and even injury over time.Performance directly depends on your recovery. If you’re sleep-deprived, your reaction times slow down, coordination is reduced, and your endurance decreases. Even mentally, your focus and decision-making suffer, making it harder to stay motivated and push through challenging workouts.Moreover, a lack of sleep also affects stress levels. When you’re not getting enough rest, your body produces more cortisol, the stress hormone. Elevated cortisol levels not only increase anxiety and fatigue but also contribute to weight gain and can slow down your body’s ability to recover from exercise.<figure id="figure-sujz7yulhm0sli5fn"><img id="sujz7yulhm0sli5fn" src="https://media.gettyimages.com/id/1270916208/photo/good-sleep-write-on-a-book-with-keywords-isolated-wooden-table.jpg?b=1&s=2048x2048&w=0&k=20&c=fSwtOUUK3Ov1wPLbTtyyeX6nXW3f5y6QJFBmxCWGCTw=" alt="Good Sleep write on a book with keywords isolated wooden table." title="Good Sleep write on a book with keywords isolated wooden table." class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionX="undefined" data-positionY="undefined" data-fullWidth="false"/></figure>Tips for Better Sleep and Recovery 1. Establish a Routine: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and makes falling asleep easier. 2. Create a Relaxing Environment: Keep your bedroom cool, dark, and quiet. Consider using earplugs, blackout curtains, or a white noise machine if needed. 3. Limit Screen Time Before Bed: The blue light emitted by phones, tablets, and TVs can interfere with the production of melatonin, the hormone that regulates sleep. Try to avoid screens at least an hour before bed. 4. Avoid Heavy Meals and Caffeine Late in the Day: Eating a large meal or consuming caffeine close to bedtime can interfere with your sleep. Opt for lighter meals and avoid caffeinated drinks in the evening. 5. Incorporate Relaxation Techniques: Meditation, deep breathing, or light stretching before bed can help calm your mind and prepare your body for restful sleep. Sleep and Your Long-Term Success Good sleep isn’t just about feeling refreshed. It’s about supporting your overall fitness goals. If you’re consistently getting enough quality sleep, you’ll perform better in your workouts, recover faster, and reduce the physical and mental stress that can slow your progress. Prioritizing sleep and recovery is key to long-term success, both in and out of the gym.&nbsp; &nbsp;

Blog

MyFitnessPal 101: A Guide to Tracking Food

Why We Opened New Level Fitness

Achieve Your Fitness Goals with SMART Planning

How Our Small Gym Builds Big Relationships

Turning 50 and Running 50K: My Journey of Discipline and ...

How Sleep and Recovery Impact Performance and Stress Levels