Monday, September 20, 2010

Some Changes...

Hey, everyone!

Just a quick note that we have changed things up a little. The new blog site is:


Wednesday, March 24, 2010


Tony is now a writer for! Make sure you check in there for upcoming articles!

Tuesday, March 23, 2010

Make Sure Your Training is Personal

I've heard it a hundred times: "At least I'm exercising! That's better than doing nothing, isn't it?" While this statement does have some validity to it, here two questions to ask to make sure you're making the most of your workouts:

1. What are your goals?
Are you just trying to loose fat? Are you planning on running a marathon? Do you need to strengthen your core?

2. Now that you know your goals, how are you going to get there?
Should you start running? What strength training should you do? Do you know how to train properly and safely?

I'm sure question number 1 was no problem, but if you're honest with yourself you may have got stuck on number 2. Now you have to ask yourself, "Where am I going to get help?"

A lot of people will turn to fitness magazines. While there may be some good advice in magazines, the author didn't sit down with you to figure out what the best way to reach your goals are.

Some people will ask their friends who are in good shape. You're at least getting closer to someone who knows you, but do they know how to train you if you're on a certain medication or if you have diabetes?

So, what should you do? The best advice for anyone out there to looking to start training is to hire the right personal trainer. Finding the right trainer can be another daunting task if you don't know what to look for. Here are a few tips:

1. First, decide where you want to train. Do you want a membership to a big club or a small 24 hour club? Would you rather be at a community center that may have more activities to offer to the whole family? Do you even want to leave your home?

2. Next, get a list of as many available trainers as you can. This is an important decision, make sure you have a good pool to choose from. Although you want a good number, I believe that it is important to only hire a trainer with a degree in the health and fitness field (exercise physiology, kinesiology, etc...) and has proven their knowledge by obtaining a nationally recognized certification (National Academy of Sports Medicine, American College of Sports Medicine, American Counsel on Exercise, etc...). Some trainers argue that passion is more important than education, but I argue that if you're truly passionate about helping people be healthy and fit, you'll spend the time getting an education.

3. Now that you have your list, let's start narrowing down the list based on what you're looking for. Is it important to you if your trainer is a man or a woman? Are they available when you're available? Do you like them? Do they feel competent in helping you get to your goals?

4. Enjoy! You are well on your way to getting healthier and in the best way possible for you!

Wednesday, February 3, 2010

We're Already Growing!

Integrity has just partnered with Nutrition Revolution in Stillwater, MN! Check them out at:

Integrity is Everything!

Sunday, January 31, 2010


Welcome to Integrity Fitness and Performance! Please keep checking back for health tips, cool websites, valuable resources and hopefully some fun stories along the way. Hope to hear from you soon!

Integrity is Everything,
Tony Rojas, NASM-CPT