Long Island Spring Fitness Program: Get Fit with AB Fitness Personal Training
Spring is the perfect time to kickstart your fitness journey. At AB Fitness, we’ve developed the Long Island Spring Fitness Program, designed to help you get stronger, leaner, and healthier. Whether you’re new to fitness or looking to take your training to the next level, our program has been created to help you see lasting results. With expert guidance, a tailored workout plan, and nutrition support, you’ll be in great shape for the warmer months. Let’s dive into what makes this program perfect for you!
1. Full-Body Workouts to Jumpstart Your Fitness
Our Long Island Spring Fitness Program is designed to give you a complete body transformation. The program is structured into three main workouts, each targeting different muscle groups to ensure you build a balanced, strong physique.
Workout Breakdown:
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Workout 1: Chest, Biceps, Abs
Begin your week with a focus on upper body strength and core development. Key exercises like Incline Chest Press, Olympic Bar Curls, and Push-Ups will help you build muscle, while Decline Abs targets your core.
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Workout 2: Legs, Shoulders, Abs
This workout is designed to build strength and endurance in your lower body. Walking Kettlebell Lunges and Barbell Deadlifts strengthen your legs and glutes, while Seated Arnold Press and DB Lateral Raise work your shoulders. We also target your core with Hanging Abs to enhance stability and strength.
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Workout 3: Back, Triceps, Abs
Focus on upper body strength with movements like Wide Grip Pulldowns, Low Cable Pulls, and Triceps Dips. Ab Wheel exercises target your abs, ensuring your core stays strong and toned.
Why These Exercises?
These exercises have been selected because they are compound movements that target multiple muscle groups at once, giving you the best return on your time spent working out. Compound exercises like Barbell Deadlifts and Incline Chest Press help you build overall strength and muscle mass, while focusing on functional movements that improve your daily activities and athletic performance.
Don’t Let Injuries Hold You Back
If you’ve experienced injuries in the past, it can be intimidating to get back into a fitness routine. However, it’s important not to be afraid to perform movements that can help you regain strength and mobility. At AB Fitness, our expert trainers are highly skilled in injury prevention and modification. If you’re dealing with an injury or have concerns about a specific movement, we can work with you to adjust exercises and create a safe, effective plan that allows you to continue progressing without compromising your recovery. Our trainers will ensure that you’re performing exercises with proper form and help you work around any limitations so you can still achieve your fitness goals, regardless of past injuries.
2. Nutrition: The Key to Spring Transformation
Nutrition is a crucial part of getting in shape for spring. To make the most of your fitness program, you need to fuel your body with the right foods. At AB Fitness, we believe in a balanced approach to nutrition—one that supports your training, helps you feel energized, and is sustainable in the long term.
Nutrition Guide for Spring Fitness:
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Prioritize Protein: Protein is essential for muscle recovery and growth. Focus on lean protein sources like chicken, turkey, fish, and plant-based options to fuel your workouts and promote muscle repair.
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Incorporate Healthy Fats: Healthy fats, such as avocados, nuts, seeds, and olive oil, are crucial for hormone regulation and overall health. They also help keep you feeling full longer, which is important when working toward fat loss.
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Choose Complex Carbs: Complex carbs like oats, sweet potatoes, and quinoa provide sustained energy for your workouts. These foods are rich in fiber and keep your blood sugar levels stable, helping you avoid energy crashes.
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Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and support your body’s ability to burn fat, recover from workouts, and maintain energy levels.
Nutrition: Fueling Your Fitness Journey for Spring
Getting in shape isn’t just about training hard—it’s also about fueling your body with the right nutrients. At AB Fitness, we emphasize a balanced approach to nutrition that focuses on protein-rich meals, healthy fats, and complex carbs. These are essential for building muscle, fueling workouts, and supporting your overall health. Here’s a sample day of eating for a 150lb person that aligns with our nutrition principles:
Sample Day of Eating for a 150lb Person
Breakfast:
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3 Whole Eggs (protein + healthy fats)
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1/2 Cup Oats (complex carbs)
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1/2 Cup Blueberries (fiber + antioxidants)
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1 Tbsp Almond Butter (healthy fats)
Why It Works: This meal combines protein from eggs, healthy fats from almond butter, and complex carbs from oats to give you a balanced start to your day. The fiber in the oats and blueberries keeps you full longer and provides steady energy.
Mid-Morning Snack:
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Greek Yogurt (1 Cup) (protein + probiotics)
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1 Tbsp Chia Seeds (fiber + omega-3s)
Why It Works: Greek yogurt provides a high dose of protein for muscle recovery, and the chia seeds add fiber, omega-3s, and healthy fats, supporting overall health and digestion.
Lunch:
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Grilled Chicken Breast (6 oz) (lean protein)
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Sweet Potato (1 medium) (complex carbs)
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Steamed Broccoli (1 cup) (fiber + vitamins)
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1 Tbsp Olive Oil (healthy fats)
Why It Works: Chicken breast gives you the protein needed for muscle repair, while sweet potatoes provide slow-digesting carbs for sustained energy. Olive oil adds healthy fats, and broccoli boosts fiber and nutrient intake.
Afternoon Snack:
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Protein Shake (Whey Protein, 1 Scoop) (protein)
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1 Small Banana (natural sugars + potassium)
Why It Works: The protein shake quickly replenishes your muscles post-workout (if consumed after training), while the banana provides quick carbs to aid in recovery and maintain your energy levels.
Dinner:
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Salmon (6 oz) (high-quality protein + omega-3s)
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Quinoa (1/2 cup cooked) (complex carbs + fiber)
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Spinach Salad (2 cups spinach, cucumbers, tomatoes) with 1 Tbsp Olive Oil and Apple Cider Vinegar
Why It Works: Salmon is rich in protein and healthy omega-3 fatty acids, which support muscle growth and reduce inflammation. Quinoa provides a clean carb source, while the salad adds micronutrients and fiber for digestion.
Evening Snack (Optional):
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Cottage Cheese (1/2 cup) (protein + casein for slow digestion overnight)
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A handful of Almonds (healthy fats + protein)
Why It Works: Cottage cheese is a slow-digesting protein that provides muscle repair while you sleep. The almonds offer healthy fats, making this an ideal late-night snack.
Why This Works for You:
This sample day of eating is designed to support your fitness goals with the right balance of lean proteins, healthy fats, and complex carbohydrates. It keeps your metabolism running, fuels your workouts, and aids in muscle recovery.
At AB Fitness, we believe in helping you make sustainable nutrition choices. This meal plan offers flexibility while focusing on the core principles of fueling your body for strength, energy, and overall health.
Making Nutrition Sustainable:
The key to lasting results is consistency. At AB Fitness, we guide you to make better food choices that work with your lifestyle, rather than forcing you into extreme diets. Our approach is all about gradual, sustainable changes that fit into your daily routine.
3. How Long Will It Take to Get in Shape?
A common question for anyone starting a fitness journey is, “How long will it take to get in shape?” The answer depends on a variety of factors, including your current fitness level, how consistently you train, and your nutrition habits.
For lifestyle clients, it’s important to understand that getting in shape is a marathon, not a sprint. With the Long Island Spring Fitness Program, you can expect noticeable improvements within 4–6 weeks, with significant changes in strength, muscle tone, and energy levels. However, achieving lasting body composition changes, like losing fat or building muscle, takes time. Most people will see great progress over the course of 3–6 months when consistently training and eating right.
4. Cardio: Why We Focus on Daily Step Goals
Cardio is an important aspect of any fitness program, but at AB Fitness, we focus on daily step goals rather than long, exhausting cardio sessions. Walking is an effective and sustainable form of cardio that burns fat, improves circulation, and boosts energy levels.
Why Daily Steps Over Traditional Cardio?
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Less Stress on the Body: High-intensity cardio can put stress on your joints and lead to burnout. Walking is gentler on your body and can be done consistently without overtraining.
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Sustainable: A daily step goal, such as 10,000 steps a day, can be incorporated into your daily routine without taking up extra time or energy.
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Improved Fat Loss: Walking helps maintain a calorie deficit, which is essential for fat loss. When paired with strength training, walking enhances fat-burning efforts without losing muscle.
Step Goal Benefits:
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Improved cardiovascular health
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Boosts mood and reduces stress
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Increases fat-burning without overexertion
5. Why Choose Personal Training at AB Fitness on Long island?
Personal training at AB Fitness offers unique benefits that will help you achieve your fitness goals faster. Working with one of our expert trainers means you’ll receive the attention, guidance, and motivation you need to succeed. Here’s why having a coach at AB Fitness is a game-changer:
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Form and Technique: We watch your form and make sure you’re doing exercises correctly, reducing the risk of injury and improving effectiveness.
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Accountability: Our trainers keep you accountable, ensuring that you show up, stay committed, and push yourself when you would normally quit.
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Motivation: We help you dig deeper, offering encouragement and support to push past plateaus and make progress you never thought possible.
With personalized guidance, hands-on support, and a proven program, AB Fitness is here to help you get in shape for spring.
Get Started with AB Fitness Today!
The Long Island Spring Fitness Program is the perfect opportunity to take your fitness to the next level. With expert coaching, personalized nutrition advice, and a dynamic workout plan, you’ll be in great shape for the warmer months. Whether you want to lose fat, build muscle, or improve your overall fitness, AB Fitness is here to support you every step of the way.
Call us today 516-303-9157 to schedule your tour and learn more about how we can help you reach your fitness goals this spring.
For more information, visit:
Our Locations:
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AB Fitness East Meadow: 514a East Meadow Ave, East Meadow, NY 11554
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AB Fitness Massapequa: 4150c Merrick Road, Massapequa, NY 11758
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AB Fitness Oyster Bay: 5 Shore Ave, Oyster Bay, NY 11771