Fitness & Wellness

group training upfit

Small Group Personal Training – The Perfect Middle Ground

group personal training upfit

Semi Private Personal Training – Is it for me?

Yes! Seems like we’re jumping the gun? Well… Upfit’s small group training program is for everyone.

Personal trainers are incredibly effective for achieving your fitness goals. They help you with form, programming and keep you motivated throughout. But what if we told you that with group training you get the focus of a personal trainer and the fortified support of a community working right alongside you. You know how they say there’s power in numbers well group training might be just what you need to unleash your own.

The cost of semi-private training is the perfect middle ground.

We’d be remiss if we ignored the cost aspect. After all it’s a major factor in almost every life decision. Group personal training is the equivalent of a ride share with your friends. You’re all headed in the same direction and in either situation you’re going to get there, but with a group you’re going to split the bill and have some laughs along the way. Not only that but you’ll be able to take a cab more often due to the savings from that last ride. It’s a win-win for everyone involved.

But I’m used to training one on one. Won’t I lose some of that attention?

Small groups will still have a private trainer giving you all the personal attention, the right pointers and ensure you’re using proper form. You will still have the utmost highest quality fitness training program tailored specifically to your needs. Often people worry that the transition to a group from one on one training will decrease the efficiency of the program but, in the hands of the right trainer, that couldn’t be further from the truth. What’s actually going to happen is you will still be guided thoroughly but also gain the energy and support from those who have joined you in your journey. It’s an extremely powerful tool in being able to push your body to new limits. This pack mentality will help you break through mental and physical barriers you never thought possible. Consistently training in a group setting has you motivating each other. It’s easy to skip leg day (and then another one, and then another one…) when you’re training alone. When training together, peer motivation will keep you going.

Large fitness classes get me motivated. Is this really right for me?

Group fitness classes are wonderful. You jump into a high intensity activity with a sea of people and burn burn burn for the next hour. This goes on for a while and then you hit a very common roadblock; injury. In massive group classes it can be very difficult for a single trainer to be able to keep tabs on the proper forms of all the attendees. A warm up for one person is a full workout for another. We can’t fault them because it would be nearly impossible for any fitness trainer to train 20+ people with any sort of focus or control. Sadly, injuries can set someone back and even stop them from ever returning to the activities they love. At UpFit our trainers are going to keep you excited about your workout and just as motivated as any large class but they’re going to do it in a safe manner that allows you to continue pain free.


Semi-Private training sessions are the perfect middle ground between the most popular training modalities. UpFit’s signature cost efficient small group training program combines individualization with the fun dynamic energy of a group setting. If you’re looking to take your fitness to the next level come try it out today. You’ll wonder how you trained any other way. Check out the results other members have had!

When Exercise Is NOT Good For You

When Exercise Is NOT Good For You


The ability to bounce back.

To learn from our mistakes.

Our bodies ability to build bone density with weight lifting.

Our immune system’s natural way of vaccinating us against diseases.

It’s what makes the human being so resilient.

More specifically anti-fragile.

As Nassim Taleb explains in his book “Antifragile”, antifragility is better than resiliency, because it allows for gain from stressful events.

We have the awesome ability to get better and stronger, physically and emotionally after recovering from stressful events.

Our hardships develop our character. As does exercise for our physical bodies. As does going outside playing and rolling around in the dirt as a kid fortifying our immune systems as adults.

We have that ability, but we’re not bulletproof, there’s a Goldilocks zone. Where the soup is not too hot, not too cold, but just right.

Are we getting enough SLEEP? Are we eating nutrient dense foods? Hydrated? Are we over-stressed from our demanding bosses, bills, relationships? People forget that stress is not just a mood but a physiological response.

Stress is not a mental thing that can be wished away but a physical part of your being at any given moment.

That’s why we ask these questions to new clients during our initial UpFit Assessment. Because we might need to dial back the first week.

There’s been more times than I can count as a young ambitious coach when I put new clients through hard workouts their first day. No matter how much sleep they got, no matter their fitness level, never asking how they were feeling.

2 days later they would text me saying they’re sick, and can’t make the next workout.

80% of the time I would never see them again.

We forget exercise is inherently a stress as well. And to an unfit, over-stressed, and under-slept trainee it can put them into the too hot “goldilocks” zone where you end up burning your tongue.

Bring out those anti fragile capabilities of our body. As we become more fit, our physical anti fragile abilities will fortify. Just make sure you’re hydrating, prioritizing your sleep, and telling your boss to shove it.

-Coach Paul is a master trainer and co-owner of Upfit Academy – Small Group Fitness and Personal Training Specialists proximal to Midtown NYC.

How To Create Motivation

How To Create Motivation







The digital boom is upon us.

Data is the new commodity.

If you look at the most valuable companies today, data hoarding companies like Facebook and Google top that list. Compare that to 20 years ago in the 2000’s, it was the big oil companies, Exxon-Mobil, BP, and Shell.

This cool video shows that transition over time.

I’m thinking there’s a couple reasons how “big data” became the new “big oil”.

One, companies like Facebook feed into our primal need for social validation.

For the majority of the 300,000 year old history of our species, if we didn’t care what our direct network thought of us, we were lone goners.

Two, social media services give us direct and immediate feedback whether we are getting better at using their apps.

That cool ”so adorable” post you put up of your growing dog family getting more likes than before.

Your friend count list going up, as you expand your social digital network.

With every well done and interesting instagram post, your follower count going up.

This sort of improvement drive is how the once in a generational mobile internet game like Fortnite made over 8 billion dollars.

With the more time you play, your characters level up, get stronger, gain more powerful skills, and obtain newer weapons.

This makes you want to KEEP playing.

WE like getting better at things.

We feel accomplished.

We feel in control.

We feel like success is in our hands.

And with success meters easily seen and available, we become more motivated to keep making that progress.

It relates to the pathways in our brain.

The act of doing something, and then receiving an anticipated reward (accomplishment) sends our brain a hormone hit, making us feel good.

How does this relate to getting and staying motivated to keep making those gains?

By keeping track of your workouts and training program!

Writing down the weights we lifted today as compared to last week.

Seeing our mile run times get faster.

Marking down the two extra reps we did on that weighted squat.

Compare this to the casual once in a while gym goer looking to  “maintain”, as they come in for a few sets of air squats, jogs on the treadmill for a little while, stretches a bit, and works up a light sweat.

Or even worse, that person consistently going through brutal workouts that have no structure and plan, but are frustrated because they don’t seem to be looking any better.

How long do you think these person will stick to their routines?

And usually they’ll blame it on a lack of motivation.

Well, there was no direct and readable meter of progress.

Logging and tracking your workouts is a truly simple way to CREATE motivation.

This is why at UpFit Training Academy we love our TrainHeroic software, and use it with all our clients;

We encourage them to get comfortable using the software app during classes, reading, comparing, and logging their sets, reps, weights, and conditioning times.

This has them see the extra set they did this week as compared to last.

And the way we coach and work, for 9 out of 10 people, the current week’s performance is better than last weeks.

Want to create motivation?

Start keeping track of your workouts!

Yours in good health,

Coach Paul

Click on the picture for the video!

The BIGGEST problem with the fitness industry

This is the biggest problem with the fitness industry

Click on the picture for the video!

Wes and I started UpFit Training Academy with one thing in mind.

To be the most people focused fitness company in the industry.

Having spent a combined couple of decades working in fitness, we’ve seen it all. The trends, the fads, and the reasons for what most fitness companies do.

Don’t get me wrong. There are some great services out there with awesome coaches/trainers, but most of them just seem to fall short on what people like you really need to succeed.

We’re working hard to create the type of fitness community that you would be proud to be apart of. Somewhere where you can finally work towards the goals you’ve been dreaming about.

Check out the video for what we have in mind, and feel to comment below with any thoughts or suggestions on what YOU would want in a gym of yours.

Show of hands, who wants to get fit and strong??

Why did we start UpFit Training Academy?

Why did Westley and I decide to start our own fitness company?

Because there’s not enough services out there to give people what we REALLY need for success in health and fitness. Most commercial gyms actually model their businesses so that you DON’T show up.

What drives people to keep working hard and doing uncomfortable things (the two most important factors of success in fitness)? A sense of togetherness and accountability to a team and tribe bigger than themselves.

We at UpFit Training Academy strive to create an environment of support and mutual encouragement, and our signature small group training program drives that sort of culture. We find that through facilitating a team atmosphere, our clients practice the most important drivers of success in fitness/health: consistency, self-reliance, and self motivation.

“We assessed 2 types of workout goals: supportive goals and self-image goals. Our subjects strongly indicated that they were much more interested in supporting their fellow exercisers (e.g., camaraderie and support) during their group workouts than being concerned about self-image goals (e.g. sense of competition, physical appearance). Supporting
others while working out was positively related to intrinsic motivation, self-efficacy, satisfaction in small group individualized training, well-being, and self-reported health and energy” (Wayment & McDonald, 2017).

Show of hands, who wants to get fit and strong??

We are at a point in human history where we are overly connected, but yet so isolated. It’s mind blowing that we can go a whole day in one of the most dense cities in the world, and not talk to anybody on a similar journey as us. The path to success is not through solo workouts in a crowded gym with your headphones on. It’s through a high positive atmosphere, where mutual support and teamwork empowers us to push past our perceived limits.

“The results of our study suggest that, at least for some individuals, an individualized group exercise setting may yield benefits beyond what is achieved by workouts performed in solitude. Our results suggest that combining individualized training in small groups provides a context that supports basic psychological needs. Furthermore, an exercise model that combines individual attention in a small-group setting may facilitate what Sandstrom and Dunn argue are the important “weak ties” that facilitate well being and sense of belonging and well being” (Wayment & McDonald, 2017).

Ask us about our signature small group training program! Get inspired by your fellow members, and see how as a team we can achieve more than as individuals. 

-Coach Paul

The Prowler Sled Push will get you mentally strong

How to be Mentally Strong!

The Prowler Sled Push will get you mentally strong

What separates the mentally strong from the mentally weak?

Happy July, and more importantly a happy official midpoint of the year 2018.

These are some thoughts that I have come across that have kept me personally in check and strong mentally.

What are the bad habits holding you back?

Did you know that studies show how our negative thoughts make up more than 80% of all our thoughts for the day?

We are geared toward being negatively biased in the name of survival.

What do mentally strong people not do?

They are conscious of the theme of thoughts that rents space in your head.

The thoughts that impede your acts of greatness and courage.

What are these thoughts that you tell yourself?

Maybe you are…

Throwing a pity party for yourself, “why does this always happen to me?”


Comparing yourself to others, making others the cause of your problems, feeling superiority, feeling less than.


Feeling entitled, saying life is unfair.

The truth is, life is not fair, and stuff will not always happen the way you want it to.

These thoughts seemingly feel so little in the moment, are what we call rationalizations. It’s how we cope when are actions don’t line up with our intentions.

But they can cascade.

Into who you are, the way you act, how you carry yourself.

Instead, go through the discomforts, own it, teach yourself you can handle anything.

You have everything you need to move forward.

What’s one small 1% you can take today?

What do mentally strong people not do?

Make a note of it and take action on it today!


Welcome to our new website!

Welcome to our new website!

We will be writing about a variety of informative topics to help you achieve your health, weight management, and fitness goals. Be sure to check back often and let us know if there’s a specific topic you’d like for us to include. Here are some of the topics we will be covering – hope you’ll enjoy it!

  • Expert Advice,
  • Health & Fitness,
  • Motivations,
  • News & Events,
  • Nutrition Tips & Strategies,
  • Recommended Books,
  • Supplements,
  • Weight Loss Strategies,
  • Workouts & more!