Fitness Shadow, LLC - Mark Falk

12/28/2023

It's that time of year again! It's fitness and weight loss freak out time! STOP!! You'd figure January was freak out time. It's not. Usually Oct/Nov and Mar/Apr are.

Maybe you're not getting the results you "expect". Maybe you get the sudden rushed feeling to lose a ton of weight IMMEDIATELY! You're freaking out! "I need to get this weight off"! "My muscles not growing fast enough"! There's a million of them folks! But it has to be now! What ever you're freaking out about!
It took years to put on that weight or to get out of shape! "I need to do 7 days of cardio/weight training and I'm going to starve myself"! Say you dropped that weight. Say you killed yourself doing it. Before you had no time... Now you do nothing but obsess. But what if you do it in a short time? Now what? Maintenance? What's that? How can you maintain something that took every bit of your time to do? Guess who's putting that weight back on? Guess who's exhausted and blaming genetics or say it doesn't work for you?

STOP! STOP! STOP!

This takes time and it's also dependent on how long it took you to gain, how long since you worked out before? How old are you? This is going to take time to on right and to keep it off!

Some factors to be considered if you've gained weight or your muscle is suddenly lacking. 👍What's your age? Over 40? Guess what... Things have change. Hormonal issues, decrease in testosterone or getting towards Menapause! 👍Are you getting the 3 main component ts of cardio, resistance training and diet? Some people do one or two but not all three! Balance of all three is important. Yes, you can overdo cardio... And HIIT. 👍Are you on medication? Thyroid meds? Antidepressants? Have they changed? Before freaking out and overdoing it because you think more will be better... Talk to your doctor!

Just STOP freaking! Be patient! Be consistent! Be smart! More isn't always better! It's like throwing darts at balloons with your eyes closed. If you pop one, you're just lucky!

12/01/2023

Personal training gift certificates are now available for online and Inhome training.

Try it - 3 sessions, 5 sessions.
Monthly packages available.

Its for everyone! Easier to start than a gym. No getting ready, traveling both ways. Online or Inhome.

Buy it for you, or as a gift. You keep saying you're going to start...ill make it easier for you or someone you love!

Get a free set of high quality bands when you commit to monthly sessions! Don't let another year go by! I'm ready... Are you? 👊💪

Contact me here, on contact page at http://www.fitnessshadow.com or call me at 631-834-1427

Long Island In Home Personal Training / Personal Trainer to help you lose weight, get fit, lose inch

09/27/2023

We all start somewhere. And they're important things we do in our life, and none of them were done in a month. Like anything else learned, our bodies learn as well.

We evolved over an enormous amount of time. Over the last 60 years we don't have the same physical demands that we have had before. Those were the things our bodies Were Meant to do, and evolve to do.

By not giving your body what it was meant to do it rebelled against us. It's easily correctable, and will enhance the quality of your life as long as you do it. Sometimes results come slow, but they do come. Give your body what it needs, and do resistance training.

Dm me for more info on personal training Inhome, or online... Online is anywhere!

09/26/2023

Training people for goals such as Bodybuilding, power lifting etc is rewarding for sure, but to me, the most satisfying training I have done is for people who have never trained, or who are older and want to increase the quality of their life without getting injured.

They want to add lean tissue and decrease body fat, look better and get through their day easily with plenty of energy reserves.

Being tired, sedentary and being at a physical therapist or orthopedist from simply doing nothing is becoming all too common. But there is a solution.

Exercise properly, be consistent and above all, be patient! You'll feel almost immediate results. It happens quickly, but accomplishing your goal will change once you see and feel the way you will...stronger, more energetic and you'll realize what your potential is.

Let's bring that out in you!

Drop me a DM or go fill out my request for on my site that's in my bio!
Http://www.fitnessshadow.com

09/18/2023

It's never to early to start resistance training, and it's also never too late to start resistance training. If you having a hard time losing weight, quitting drinking, quitting smoking, Etc. Why not start something good for yourself that will prompt you to do those other things you wanted to do.

You'll be stronger, feeling better, looking better, and having better emotional and mental health. It's not a miracle, it's literally what we all need for our bodies and our lives to be better.

And I'm going to make it easier on you. If your local I can come to you, anywhere else in the world we do online. What are you waiting for!?

09/17/2023

Resistance creates mechanical tension which is the act of stretching and tearing a fiber. Bands, weights, body weight, even a rock applies force on muscles.

Bands though are easier at your weaker positions and harder at the strongest points. The change in resistance allows you to increase resistance as the band stretches. It's called Linear Variable Resistance. It forces muscles to work harder where you want it most. It works with your strength curve.

If you want results with less joint pain, especially as we get older, then bands are for you. They're actually great for just about any goal!

07/31/2023

Ever have one of those weekends where your way off your diet and put on 3 lbs? How do you get rid of that? How do you lose and keep weight off?

Some people have been led to believe it's crash dieting and cardio. That's not the answer and here's why.

-3 pounds is 10,500 calories. 😳
-Really long, hard cardio will burn 300 - 500 calories if you're lucky!
- So avg around 400 calories.

That will take you over 26 days of cardio every single day! YIKES!

If you diet and reduce your calories too much, it messes with your metabolism. Your body starts storing carbs and water at 3x the normal amount so some people actually won't lose weight. If you do, the second you eat even normally you'll put it right back on. It's a terrible roller coaster.

Its not a fun ride and it's time to get off it.

The answer is consistent diet. Women, sticking between 1200 and 1500 calories a day, Men between 1500 and 1700 per day.

And the most important thing for long term weight loss is RESISTANCE TRAINING. Lean tissue from resistance training burns more calories at rest. A calorie deficit and resistance training sets you up to be a calorie burning machine. Cardio will burn a few extra calories and is good heart and cardiovascular health.

There is no quick fix. And the longer people wait, the more pounds they add and never lose. Starting is the hardest part.

I make that easier for you. In your home, online, a combination of both, or start in home and go to online like many of my clients.

In home training in Blue Point, Bayport, Sayville and Patchogue. I have a few late morning, early afternoon and evening sessions available!

No more excuses. No more wasting time getting ready, traveling to the gym, waiting for equipment. Just working out!

Give me a call, message me here or on my website at www.fitnessshadow.com. Let's get you started right now!

09/02/2022

It was extended from the East End to the rest of the county to make sure there is enough water for emergencies, officials said.

12/12/2021

Buying holiday gifts for someone that is looking to lose weight, get in shape and start the year out right?

Gift certificates for online personal training available.

3 or 10 session - 30 and 60 minute packages!

3 sessions to see how effective it is.
10 sessions to keep you going and stay going!!

Get a FREE set of Undersun Fitness bands with 10 session packages.

40-46% of gym goers haven't returned to the gym. Good! You don't need no stinkin gym! No more getting ready, driving to the gym, working out, driving home and doing whatever you need to do!

Let's get started and keep you going!

11/24/2021

It's another Undersun Fitness Band give away for the first 4 people to sign up, OR purchase a gift certificate for 12 or more prepaid online personal training sessions!! Contact me here! Get yourself or someone you love started!

40-46% of people that were regular gym goers have not returned to the gym. So many more want to start exercising but don't know where to start or don't have equipment in their home.

Its dark, it's cold... So get your bands and finish your workout before most even get to the gym after getting ready, driving there, workout, drive home.

Half hour session sign-ups will receive an Xtra light, light and medium band with a door anchor. Hourly sessions recieve the above set PLUS a heavy and Xtra heavy band.

Anywhere, anytime. Bands provide all the resistance anyone needs, from beginners to advanced. Never miss a session no matter where you are. Work trip, vacation... Never an excuse.. Not anymore!

10/31/2021

Want to exercise? Hate the gym? Don't have the time? Let's get rid of excuses... All valid but in the way of you starting to obtain your goals.

So many people are intimidated by going to a gym. In today's social media world, you'd think the only reason to go to one is to lift crazy weight, be a bodybuilder or perform crazy bodyweight exercises. The truth is, there are tons of reasons to workout. The most important being increasing your strength, your general health and increasing your metabolism.

I'm giving away three sets of bands to the first 3 people that sign up for November sessions. 2-3 half hour, 45 min or hourly sessions. You'll get an extra light, light and medium band as well as a door anchor. You can train anywhere, anytime! You're not limited to one place. Even vacation.

I've used only bands for almost 3 years. It's all about how...not where and my goal is to teach you how and why. That's why I only train one on one or 2 on 1. I'm there for YOU!

Doesn't matter where you live! Online training can be done from literally anywhere.

send me a message or call me at 631-834-1427 and let's have a conversation about your goals. And there's no pressure. Let's have a chat! 😊

Looking forward to hearing from you.

09/04/2020

So, most gyms are open, ones that aren't will be this week!

Personally, I won't be going back to train folks right now! Enjoying online and inhome/outdoor workouts and training.

Over 30% of gym goers won't be going back yet, if ever.

If that's you and want to start or step up your game, or anything in between, give me a shout. Zoom, Inhome or outdoor sessions available.

Decided to do another Undersun Fitness band give away. 12 - prepaid thirty min sessions or 8 prepaid hourly sessions and get a free set of bands! It's $110 value!

Bands can do it all! Lose weight, build muscle, general health and fitness... Anything you want to do, they work.

My clients have been meeting or exceeding expectations. Continually progressing. I love it!

Join them and get in shape without having to eat, get ready, drive to the gym, workout, drive home etc. You double the time just to workout. Don't!

Get in touch! I'm ready! How about you? It's time.

07/22/2020

EXCLUSIVE OFFER!

You won't find this offer anywhere else.

I'm giving away 5 sets of Undersun Resistance bands, a $100 value to the first 5 people that sign up for 12 half hour or 8 one hour prepaid sessions for the month of August! (3 half hours a week or 2 one hours per week)

I'm willing to take the gamble of giving them away, because I'm so confident you'll love them, and the results that you'll continue one on one training for months if not years to come! But, there's no commitment past your first month!

ALL of my clients train exclusively with bands as have I for about a year and a half. No weights, just these bands. I've tried a variety of others and these are the best in the biz.

Online training anywhere!
Outdoor training at a park or on the dock for locals.

Beginner? Always put off joining a gym?
Intermediate? Looking for results and great programs?
Advanced looking for a new way?

Don't want to make a one month commitment, you can do weekly sessions as well. No bands are supplied though.

This is for everyone.

Follow me on Instagram and DM me if you want more info!

05/22/2020

Another one through! This time a 45 year old guy going for Suffolk County Corrections! Same test... Cooper Standard 40.

Killed his Pushups (I make them tougher), killed his bent knee Situps...32 in under 40 seconds. The test instructor looked at him like, how are you blowing this out and guys half your age are failing! Run, 1 full min under time! DAMN!

Out of approximately 30 people, only 6 passed for the dept he tested for.

Why? Because he wanted it. He worked hard and he was consistent! That's what training is, and the end result is what training does for anyone with any goal!

Congratulations to Suffolk County Corrections Candidate Anderson for passing your fitness/Agility test, and all your hard work!

Its another great day for me! I'm smiling like a mad man!

If you've taken the Suffolk County, Nassau County Police or correction test and waiting to be called, start getting ready now! Time goes by fast and you don't want to miss out.

Online training available for anyone with any goal!

Send me a message and let's get you ready!

05/21/2020

I just recieved this text (shown in Pic) from a client that took the Suffolk County Police fitness exam today!! Congrats Police Candidate Mcguire!

I live for these moments. Someone passes a fitness test and worked hard! Someone that loses weight and feels the best they ever have! Someone's body changes and they're strong! Someone that just needed a push and some experience!

I'm like a proud dad, every single time... No matter what their age.

If you or someone you know wants to get ready for the Suffolk or Nassau County Police, corrections, park or sherrifs fitness test. Or any police dept nationwide actually, that uses the Cooper Standard 40 as their guideline, send me a message!

If it's not for a while, don't wait till they call you! Start today and get ready to pass!

I'm ready! Are you?!

04/16/2020

Ya'll getting ready for summer? makes us all forget what time of year it is, let alone what day it is.

A client and friend of mine, Greg works for Dunrite Pools on Long Island. If you want to put in a pool so you can the best way possible, give him a call for planning, quotes or just to get info. I know a ton of people he's helped and every one of them are happy! So if you've thought about it, give him a call at the number on the Pic. (too many scammers stealing numbers and info so I use graphics).

Glad to see so many out there walking and running, but after 4 weeks of this I see the numbers dwindling.

First off, at home workouts are amazing. Bands and bodyweight will make you wonder why you ever went to the gym! Lol.. They work!

So, let's get you ready for summer with online training! Let's get you going right now. It's not all about cardio, it's also about adding lean tissue through . Right program, right form, right resistance all matters!

So get in touch and let's set up appointments to help you have the best summer ever!

I'm ready! Are you? 100% online training only, using zoom.

04/10/2020

I just want to thank my clients that have continued training during this difficult time. I've always wanted to make a difference in people's lives, but never expected they'd make such a difference in mine.

They're the hardest working, most consistent people I've ever known. Every day they log in and and I get to interact with so many different personalities! I learn from them, laugh with them and look forward to seeing them every day!

Heres a couple here. But thank you, Gregg, Phil, Evan, Stacey, Ken, Karen, Kristen, Lauren, Lorenzo, Sue, Will, Chris, Tommy and Joe!

Thanks for keeping this normal for me, and hoping I help keep things normal for you, and help you be less stressed, more confident and feeling stronger and healthier!! Love you guys!