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Greasing the Groove

Greasing the Groove Why Repetition (Not Endless Variety) Is the Secret to Long-Term Strength and Results at Legacy Personal Training In today’s fitness world, variety is everywhere . Classes promise constantly changing workouts. Social media bombards you with endless "new" moves to keep your body “guessing.” And we get it—novelty feels exciting. But here’s the truth we see every day at Legacy Personal Training: 🔑 Progress doesn’t come from randomness. Progress comes from precision and repetition. If you’re always chasing the next exciting workout but not seeing real changes in your strength, physique, or ....
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You’re Doing Your HIIT Training Wrong

You’re Doing Your HIIT Training Wrong: Why It’s Not Working (And What to Do Instead) You’ve probably heard that HIIT—High Intensity Interval Training—is one of the best ways to burn fat, boost metabolism, and get in shape fast . So, you hop on the treadmill or join a class, do some fast-paced exercises for 45 seconds, rest for 15, feel exhausted… and assume you crushed your workout. 💡 But what if we told you that what you’re doing isn’t actually HIIT? And even worse— it may be doing more harm than good. At Legacy Personal Training , we see it all the time. People doing “HIIT” wrong and ....
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Can I Workout With a Broken Nail?

Can I Workout With a Broken Nail? ( Yes—and here’s why you need to stop waiting for things to be perfect. ) Let’s be real for a second. Working out isn't always going to feel good. It won’t always be comfortable. And it certainly won’t always be convenient. You’re going to have days where your shoulder feels a little off… your knee doesn’t feel quite right… or, yes— you chipped a nail . 💅 But if you’re waiting until everything feels flawless before you train—you’re going to be waiting forever. Because there is no perfect time. Discomfort Is Not a Stop Sign Somewhere along ....
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10 Simple Hacks to Boost Your Daily Protein Intake (Without Overhauling Your Diet)

10 Simple Hacks to Boost Your Daily Protein Intake (Without Overhauling Your Diet) If you’re struggling to get enough protein in your day— you’re not alone. At Legacy Personal Training in Scottsdale, one of the first things we assess in a new member’s nutrition is protein intake, and 9 times out of 10… it’s way too low. The reality is, most people think they’re getting enough protein, but once they track it, they realize they’re nowhere near the recommended 1 gram per pound of body weight—especially women. So if you’re working out consistently and still not seeing results, protein could ....
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Supermom Struggles: Why Staying Fit Feels So Hard (And How to Get It Back)

Supermom Struggles: Why Staying Fit Feels So Hard (And How to Get It Back) Are you a superhero mom? You know the one—we see you. ✨ Waking up early to make breakfast and pack lunches... ✨ Juggling work meetings and school drop-offs… ✨ Racing between soccer practice, dance recitals, and dinner prep… You do everything for everyone. But here’s the question... When was the last time you did something just for you ? If you’re a busy mom who used to feel confident in your body but now feels like it’s slipping away— you’re not alone. We work with women just like you every single day. ....
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Is Diet and Exercise Faster Than Taking a GLP-1 for Weight Loss?

Is Diet and Exercise Faster Than Taking a GLP-1 for Weight Loss? With the rise of GLP-1 medications like Ozempic and Wegovy, many people looking to lose weight wonder: What’s the fastest way to get in shape—taking a GLP-1 or sticking to diet and exercise? The truth is, while GLP-1s can help with weight loss, they work much slower and come with side effects, especially if you’re not incorporating strength training and proper nutrition. If your goal is to burn fat, build muscle, and improve your metabolism efficiently, exercise and diet are significantly faster and more effective—and here’s why. Why Diet & ....
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Why Periodization is Crucial for Breaking Plateaus & Maximizing Progress

Why Periodization is Crucial for Breaking Plateaus & Maximizing Progress If you've been working out consistently but feel stuck, frustrated, or like you're no longer making progress, you're likely experiencing a plateau. One of the biggest reasons people hit plateaus is lack of structured progression in their training. Enter periodization—a strategic way to organize training phases to ensure continuous improvement, prevent burnout, and maximize long-term results. At Legacy Personal Training in Scottsdale, we utilize block periodization, which is the most effective method for balancing muscle growth, strength, and endurance while keeping progress ....
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Should You Try an Animal - Based Diet?

Should You Try an Animal-Based Diet? The animal-based diet has gained significant attention as a way to optimize health, energy levels, digestion, and athletic performance. Unlike strict carnivore diets, which eliminate all plant foods, an animal-based diet includes mostly animal products with a limited intake of select fruits, honey, and certain vegetables. But is this diet the right fit for you? Could it enhance muscle growth, metabolic health, and overall fitness, or does it come with risks that outweigh the benefits? At Legacy Personal Training in Scottsdale, we believe nutrition should support both optimal performance and longevity. Let’s explore ....
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The Hidden Danger of Seed Oils

The Hidden Danger of Seed Oils: How They Contribute to Weight Gain and Poor Health For decades, we’ve been told that vegetable oils like canola, soybean, sunflower, and corn oil are “heart-healthy” alternatives to saturated fats. But as research continues to emerge, it’s becoming clear that these so-called "healthy" seed oils are doing far more harm than good—especially when it comes to weight gain, inflammation, and overall health. If you’ve been struggling to lose weight despite eating “clean” or if you find yourself constantly battling cravings, low energy, and inflammation, your intake of seed oils may be one of the ....
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Do You Really Need That Much Protein? Yes, and Here’s Why

Do You Really Need That Much Protein? Yes, and Here’s Why Protein is one of the most talked-about macronutrients in the fitness and nutrition world, yet it’s also the most commonly under-consumed. At Legacy Personal Training in Scottsdale, we instruct all new members to log their food during their second week using our app. After reviewing hundreds of food logs, we’ve noticed a clear pattern—98% of new members don’t eat nearly enough protein. And no, we’re not talking about just missing the mark by a little. Most people aren’t even close. Many people assume they eat "enough" protein, but when we look at the actual numbers, ....
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Greasing the Groove

You’re Doing Your HIIT Training Wrong

Can I Workout With a Broken Nail?

10 Simple Hacks to Boost Your Daily Protein Intake (Without Overhauling Your Diet)

Supermom Struggles: Why Staying Fit Feels So Hard (And How to Get It Back)

Is Diet and Exercise Faster Than Taking a GLP-1 for Weight Loss?

Why Periodization is Crucial for Breaking Plateaus & Maximizing Progress

Should You Try an Animal - Based Diet?

The Hidden Danger of Seed Oils

Do You Really Need That Much Protein? Yes, and Here’s Why

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