Cause and Effects Fitness, LLC

Success in achieving your weight loss and fitness goals is rented. It comes and stays only when you keep paying the rent on it. The price of rent is ACTION, and it is due EVERY DAY. Consistent daily action is what gets you results and is what maintains those results. Let's get it!

Fill in the blank: Dieting is ____________.

Please join us in welcoming Coach Doug to the Cause and Effects Fitness team! Coach Doug is passionate about helping you reach your health and fitness goals. If you have been thinking about toning up, losing weight, and getting in shape, but need some guidance, accountability, and a push to get started--NOW is a perfect time!!! Learn more about Coach Doug and schedule a complimentary consultation at: https://www.causeandeffectsfitness.com/meet-the-team/

Client Success Shoutout

SUCCESS SHOUTOUT: Although initially full of doubts, our client Sara achieved amazing results in her 1st month of training with us at Cause and Effects Fitness, LLC. She worked hard and has the results to show for it. We are proud of the effort you put in Sara and proud of the effects your hard work has resulted in!

You can't criticize yourself into confidence. Try boosting yourself up and being a friend to yourself and see what happens.

CLIENT SUCCESS SHOUTOUT Debbie started working with us 1 month ago, and has overcome back pain and knee pain to achieve remarkable results in a short time through guided workouts with an expert trainer, good nutrition, and a focus on a healthy mindset. She lost 2.75" from her waist, 2" from her hips, and 0.75" from her thighs, GAINED muscle and strength, and now finds it easier doing everyday things like going up the steps. If you would like to get results like these, schedule a call for a complimentary consultation at: https://www.causeandeffectsfitness.com/bookcall/

"You're worth doesn't come from anyone's opinion of you. Your worth is inherent in you--it does not come from anything external or anyone else's evaluation of you. You should appreciate those who recognize it and disregard those who don't--and, most importantly, celebrate your worth within yourself." --Coach Chad

Hey LANC! Who’s ready for grilling season? https://www.causeandeffectsfitness.com/grilling-good-eats/ ... If you’re looking for inspiration, whether you’re a newbie or a seasoned grillmaster, we’ve got just the thing for you: The Grilling Good Eats Guide. Learn: *How to become a grilling master to dazzle family and friends with delicious, healthy grilled meats, veggies, marinades, and more! *What to never do on the grill, and why. (Get these things wrong, and your food will fall flat ) *65 pages full of healthy grilled recipes, tips, and tricks to wow your taste buds, along with your family and friends! Get the guide to cooking healthy on the grill while dazzling your taste buds and impressing friends and family with your grillmaster skills. Check it out here: https://www.causeandeffectsfitness.com/grilling-good-eats/

This lady right here WOW! Talk about having a will to live! Geneva Wood is a 90-year-old great-great-grandmother from Washington. She had a stroke in December, and ended up in a nursing rehab for recovery and she was doing great! But then she fell and suffered a broken hip and then ended up getting the coronavirus. The doctors didn’t give her much hope of survival.... In fact, the doctors had her family members all put on protective gear and visit her, one-by-day, to say their goodbyes. Well, the Coronavirus couldn’t hold her down. She surprised everyone by healing her body and coming back home! She said she did it by focusing on what mattered most to her: her 4 kids, 13 grandchildren, 14 great-grandchildren, and 3 great-great-grandchildren. Incredible, right? The whole story is on the link below. https://q13fox.com//90-year-old-kirkland-woman-survives-c/

Always important to exercise your "core".

Ready to get serious (again) about your wellness goals but don’t know where to start? Good news! It’s absolutely possible to keep a healthy routine even when you’re feeling locked down at home. My brand-new playbook, the At Home Survival Kit, is designed to help you build a brand new routine you can do from anywhere (plus it’s loaded with lots of other goodies).... It’s available FREE right now, as our gift to you: Quick, effective workouts you can do in your living room (even with the kids!) Fast & healthy meals from pantry staples Breathing exercise to help you tame anxiety and stress fast! 3-Step process to take your house from lived in to loved Fun & free games the whole family will love Tips to create your perfect lockdown schedule Taking just a few simple steps in the right direction can help you quickly feel empowered and move you closer to your goals! http://personaltraininglancasterpa.causeandeffectsfitness.c It’s only available for a very limited time, so grab your copy right now.

To all the mothers out there, we owe everything to you. None of us would be here without you. Happy Mother's Day.

Hey LANCASTER! Want to get both you and your community fit, healthy, and vibrant? https://personaltraininglancasterpa.causeandeffectsfitness. If "Self-Quarantine" and "Social Distancing" Have You Feeling Cooped Up, Isolated, Stir Crazy And A Little Stressed...... Then we've got just the thing you need to feel energized, healthy AND keep you and your community LANCASTER STRONG! Right now, we are offering 28-days of heart pumping, immune-boosting, stress-reducing transformation coaching, so you get awesome results while helping your community! We get you LANCASTER STRONG through: Live-Streamed workouts via Zoom A personal trainer guiding you every step of the way to your goals, motivating you, and holding you accountable A private Facebook group for support and accountability . Lifetime access to the recordings of all sessions that can be watched anytime! All workouts are family-friendly and joint-friendly for all ages 4-Weeks of Dietician-Approved Meal Plans Plus... many other awesome bonuses! We get our community LANCASTER STRONG by: A $25 donation to a local Lancaster charity on your behalf Buying a $25 gift card to a local Lancaster small business in your name, which you get upon completing the challenge Spots are limited so click below to apply now https://personaltraininglancasterpa.causeandeffectsfitness.

Feeling cooped up and going a little stir crazy?! I’ve got just the thing .... it’s my brand new At Home Survival Kit! It has exactly what you need right now to help you: ... Create your perfect lockdown schedule Reduce anxiety fast with my favorite breathing exercise Have more FUN with free games the whole family will love Take your house from lived in to loved in 3 steps Cook fast, healthy meals from pantry basics Sneak in a quick workout in your living room (and get the fam to join in!) Plus, there are activities to keep your mind active and focused. ---> http://personaltraininglancasterpa.causeandeffectsfitness.c <--- The past couple months have been a time of change and uncertainty which is why it’s more important than ever to create a solid base for your health and wellness. The At-Home Survival Kit will help you do just that right from the comfort of your home! It’s only available for a limited time, so get your copy now! Download it here: http://personaltraininglancasterpa.causeandeffectsfitness.c

Keep it going in the comments.

==>FYI: Germs and bacteria can live on hard surfaces like your cell phone! for days. Just think of all the places your cellphone travels and the surfaces it has touched. Euuw, right? ... In the wake of the Coronavirus pandemic, there are some actions you can take to protect yourself (and your devices!). First: Avoid putting your phone near your face. Use the speaker whenever possible. Second: Disinfect your phone DAILY. Check with your phone’s manufacturer, but Apple says its safe to use Clorox disinfecting wipes on its phones. Other common cleaners (like alcohol, vinegar, window cleaning spray, or anything abrasive) can damage your phone so it’s important to double-check. Here’s a link for more cleaners to use or avoid: www.cnet.com//coronavirus-and-your-phone-how-to-effective/ Note: these actions are important even when there’s not a global health threat, since studies show most cell phones are laden with bacteria. TIP: If it’s been a while since you’ve disinfected your phone, wash your hands thoroughly, disinfect the phone, and then wash your hands again, to avoid cross-contamination!

Here at Cause and Effects Fitness, we care about your health and well-being, both immediately and in the long term! That’s why we’re posting this message about what we are doing in the wake of the COVID-19 virus (aka Coronavirus) and what YOU can do to protect yourself. We’ve even created an Immune Boosting Checklist, which contains science-backed steps you can take to improve your immune function AND avoid picking up any unwanted germs (including any colds, flu and stomach... bugs that are going around). I also want to let you know that we are taking extra care to help protect our members. Here are some steps we are taking at Cause and Effects Fitness: --As much as we LOVE high-fives in the studio, we’ll be doing air-high-fives for right now! --Please wash your hands (up to your elbows) for at LEAST 20 seconds BEFORE and AFTER your workout. --We are wiping down every piece of equipment after each use with disinfecting wipes. --We are stepping up our cleaning schedule: Spending more time disinfecting the equipment and other items that are touched. --We also encourage clients to use the Studio A's sink to wash your hands if you desire. --And we ask that clients who are sick or not feeling well, please stay home. Let your body heal! --We also encourage you to continue your workouts since regular activity is a part of a healthy and balanced lifestyle. Studies show that moderate workouts lasting less than an hour help improve your overall immune function plus, they can help you destress, which can also help keep your immune system stay strong. If you have any questions or concerns, please reach out! We are here for you! https://onboardme.net/uw3id

Your body is able, but is your mind ready? Need help? Go to https://buff.ly/3a8UW4R

Here is a quick tip if you sit a lot! It’s about adding some twisting/rotational stretches to your day! It feels GREAT and they can help loosen up your shoulders, lower back, and hips. Almost everything we do in life works in two planes of motion either front and back or side to side. That’s why it’s a good idea to add movements in what’s called your body’s transverse plane!... That is a fancy term for when you rotate any of your joints. Here’s a simple twisting stretch you can do at work... Either stand or sit up tall with your feet firmly planted on the floor. Think about making yourself about 2 inches taller than you actually are, with your shoulders back and abs strong! With your core lightly engaged, rotate your body to the left so that your shoulders face the wall on the left side of you. Hold for 10-20 seconds and then slowly turn to the other side. Repeat a few times on each side. Feels so good! If you want to take it to the next level, the picture below is another another rotational stretch you can add to your post-workout routine. Happy twisting!

Think you know the answer?

Best vacation lodging tent or hotel?

Time to get REAL. Do you ever have those days when you are working on a new goal or creating a new habit and you just feel OVER it? Your willpower is slipping and you are ready to say to heck with it? It’s time to HALT and borrow a powerful method from the recovery movement. When you feel like letting go of your healthy new habit, chances are 1 of 4 feelings (or maybe a combo of ALL of them!) are affecting you.... That is where the word HALT comes in you might be Hungry, Angry, Lonely, or Tired. We don’t make the best decisions when we feel any of those things. That’s why it’s such a good idea to step back for a minute or two. Do a little scan of your current situation to find out what’s REALLY going on ... and then take action to fix the underlying cause! As in: eat a healthy snack, meditate, take a walk (outside if possible) to get a fresh perspective, reach out to a supportive friend or family member, or even take a nap or go to bed early! It is absolutely AMAZING what a difference it can make to HALT (literally and figuratively!) when you feel like giving up. It gives you a chance to look a little deeper to figure out why you’re feeling the way you are, and then take care of yourself. (And be super proud of yourself in the process!)

Be a friend to yourself. Talk to yourself the same way you talk to your best friend. Instead of being your worst critic, be your best encourager. Be a best friend to yourself.

Message us the answer if you think you know it. Don't give it away! (BTW, you don't have to be a genius or do math for us to help you get fit )

Here is a quick goal-setting tip! Instead of setting a goal around something you don’t have direct control over, switch it up to something you CAN control. And that’s your habits, your actions, and your performance!... For instance, if you have a body composition goal (i.e., you want to change your weight or your clothing size), you can’t directly control that. But what you can control are the ACTIONS you take to get there so make those actions your goals! That means instead of focusing on that 20 pounds you want to lose ... you focus on prioritizing your workouts, and you have a solid plan for what your food looks like for the week. The same thing goes with anything related to health, career, relationships/hobbies, finances, etc. Sounds so simple, but it makes a MAJOR difference!

Ready to focus on your health, have more energy, look better and feel better in 2020? Join our FREE group: https://www.facebook.com/groups/LancasterLifestyleChangeFitness/ We’ll support each other and hold each other accountable on our journey to greater health and fitness. What’s included:... Weekly wellness challenges to push you to action on your goals Motivation to fire you up and spur you on Delicious, healthy recipes so you’ll know what to eat to support your health and achieve your goals Support from our team of personal trainers and nutrition coaches and the community And much much more! Click here to join now: https://www.facebook.com/groups/LancasterLifestyleChangeFitness/

Do you set New Year’s Resolutions?

Sometimes we get so busy taking care of everyone else, we lose sight of taking care of ourselves. We think that the two are mutually exclusive: either I take care of loved ones, or I take care of myself. But it's not either one or the other. If you run yourself into the ground taking care of others, you're no longer in a position to help them. As the saying goes, "You can't pour from an empty cup." By taking care of yourself, you're in a better position to give more to others. Don't forget to take care of yourself.

The more effort and time you put into investing in your health, the greater the return on your investment. Wealth means nothing if you don't have the health to enjoy it.

To you and your loved ones, from all of us at Cause and Effects Fitness:

Merry Christmas Eve!

Your nomination for the best holiday movie of all time?

Big congratulations to an awesome client, Gloria! In 3 months she lost over 5 inches from her waist, improved her posture and confidence, and got a lot stronger--having fun and laughing a lot in the process. We're proud of you for the hard work you put in and the great results you got because of it!

Still shopping for your loved ones and friends? Overwhelmed with thinking about what to get the fitness enthusiasts and healthy-minded people on your list (or get for yourself)? Check out our FREE guide to the hottest healthy gifts for 2019! https://www.personaltrainerlancasterpa.com/holiday-gift

So proud of our client Melissa! In just 3 months she lost 8 inches total from her body, including nearly 3 inches from her waist. She also went from struggling to do 2 pushups to being able to do 20, and from a 0:56 plank to 3:01! She's looking and feeling better and we couldn't be happier to see the results she has achieved! --with Chad Causeandeffectsfitness

Looking for a healthy option to make with leftover Thanksgiving turkey? Make cabbage rolls. Place shredded turkey, sliced tomato, mixed greens, low-fat shredded nacho cheese, sliced mushrooms, sliced jalapenos (optional) in a large cabbage leaf. Fold the ends and roll like a burrito. Eat raw or bake in the oven for 5 minutes ar 450 What a #personaltrainer #nutritoncoach does with #thanksgivingleftovers.

Happy Thanksgiving!

A strong, confident woman taking no crap. This is why we emphasize functional fitness and strength. Crystal Rudolph, I wonder if she took any of your self-defense classes? https://6abc.com/5717669/

Make your day a great one!

When you have goals you are fighting for, don't leave it up to mood to take action on them. Make it a part of a plan, and get accountability for sticking to that plan. What has mood to do with it? You fight when the necessity arisesno matter the mood! Mood's a thing for cattle or making love or playing the baliset. It's not for fighting. Frank Herbert, Dune... If you want some help coming up with a plan to achieve your fitness goals and accountability to stick to it, shoot us a message.

Happy 4th of July!

Thank you to all who have served and sacrificed, and those who continue to serve.

Best day of the week... Pet Photo Day!! Drop a pic of your pet below. I'll start with a pic of "Ginger".

How many times a week do you ask yourself, What’s for lunch? (or dinner, or breakfast?) If that’s a familiar question, you need to check out my brand new Meal Prep Guide! I made it for busy people just like you. It’s all about how to make a custom meal prep plan that works for your unique needs. When you have a PLAN for your meals every week, you’ll be amazed at the difference in can make:... Faster results when you eat according to your goals, your goals become your reality! Thicker wallet you’ll spend less money eating out, and you’ll also throw out less food! Less stress no more trying to come up with meal ideas on the fly. Meal prepping done right is is NOT about eating the same meals every single day... or eating out of containers (unless you want to). It IS about learning how to make a strategic plan for your meals based on your schedule, your goals and your personal likes and then creating a plan to follow through! And it’s amazingly simple, once you get the hang of it! You can download your copy of the Meal Prep Guide for FREE right now!! https://causeeffectsfit.com/meal-planning-guide-opt-in

We are so blessed to work with so many magnificent people on achieving their goals. As Marc Robin, the Artistic Producer at The Fulton Theater, says one of the things that sets us apart from most fitness places is that we are coaches who really care and tailor our programs to each individual's goals and starting point. Marc has lost almost 4 inches from his waist in 2 short months and has made significant progress towards his goals. Please, let us help you on your journey. Schedule a complimentary consultation at: https://calendly.com/coachchad/10min.

When the "normal" is unhealthy, choose to be weird.

I read this story the other day and it struck a chord. One afternoon, a fox was walking through the forest when he saw a bunch of grapes hanging from a branch above his head. He was thirsty, and the sight of them made his mouth water. ‘Just the thing to quench my thirst,’ he thought. ... He took a few steps back and made a run for it, jumping to reach the grapes but he missed. He tried again, and they still were out of reach. The fox turned up his nose and decided to give up. ‘They’re probably sour anyway,’ he told himself, and he walked away, leaving the grapes undisturbed. How often do we do that to ourselves? When’s the last time you made a couple of attempts (especially at something you’ve never done before) and failed and then gave up? And not only do we give up, but then we decide that the very thing we wanted so much just a little while ago is no longer worthy? It’s a self-defense mechanism, but this thinking can become a habit, holding us back from trying new things if we think they might be too challenging. It’s OK to miss, and it’s also OK to decide that something isn’t for us, but it shouldn’t stop us from trying new things! We are only shortchanging ourselves.

Mental workout time.

And we have a winner to a free spot in our upcoming May Meltdown 28-Day Jumpstart. Once we have contacted them, we will announce who won.

Did you enter for your chance to win yet? We are less than one hour away from drawing one lucky winner! Please share with friends and family!

To all of the mother's out there, thank you for all that you do! Happy Mother's Day!

Focus on your goals and leave all distractions to the side.

Looking for a way to get a jumpstart on getting in shape for summer? Want to feel confident in your summer clothes and swimsuit? Be in shape for Fête en Blanc Lancaster? Here's your chance to get a FREE spot in our upcoming MAY MELTDOWN 28-DAY Jumpstart! We're giving away one spot to one lucky winner. https://causeeffectsfit.com/giveaway-pageb5tyj1ww... The MAY MELTDOWN 28-Day Jumpstart will be 4 weeks of personal trainer led small group workouts, a complete dietician designed meal plan and grocery shopping lists, accountability, motivation, support, and tons of fun! https://causeeffectsfit.com/giveaway-pageb5tyj1ww

: ... As part of our mission to help as many people as we can get healthy and fit, we’ve decided to give away a spot in our May Meltdow...n 28-Day Jumpstart fitness program! All you need to do to enter is click the Learn More button, no purchase necessary. The May Meltdown 28-Day Jumpstart will help you meltdown the unwanted jiggle, fit better in your summer clothes or swimsuit, give you more energy, and have you feeling great! It includes workouts, meal plan and grocery lists, expert guidance by a personal trainer, accountability, and support! Don’t let this be another year covered up. You deserve better. You deserve to feel great. Get the jumpstart you need. Click to enter to win a free spot and you will also be automatically added to our pre-sale list! https://causeeffectsfit.com/giveaway-pageb5tyj1ww

Never give up on your passion, no matter what life throws at you. This video gives you that mix of feeling both excited and nervous at the same time - both for the paralyzed coach and the students! I was sure he was going to fall... https://buff.ly/2IOEIUL

IMPORTANT NEWS! If you miss a couple workouts, do you know how long it will be before you start losing your fitness gains??? Read on for the answer! It happens: you get sick, go on vacation, work gets crazy, or you lose your mojo and suddenly it has been a week (or two, or a month, or two ) since you’ve worked out. ... Even if you’ve been regularly working out for a long time (months or years), the truth is it doesn’t take very long for your body to start losing the benefits of all your hard work! (Sorry.) Here’s a quick rundown of a recent study that put 35 men and women (aged 22 to 77) through baseline testing on several fitness and health measures. After their baseline, they were led through a 13-week workout program that included both cardio and resistance training. The people in the study hadn’t been regular exercisers until they joined the study, which was sponsored by the American Council on Exercise. Not surprisingly, everyone who completed the program got in better cardiovascular shape, gained strength, lost fat, had lower blood pressure and better blood lipid scores (lower triglycerides and higher good HDL cholesterol). After the program, researchers randomly split the group in two, with half continuing training and half stopping. Scientists kept monitoring them to check for body changes. Here’s the deal: within JUST ONE WEEK of stopping training, they LOST their improvements in blood pressure and cholesterol! After TWO WEEKS, they lost a significant amount of strength and their VO2 max (a measure of cardio fitness) dropped. Plus, their body fat percentage started going up. Shocking, right? It happens all too quickly! What’s the takeaway? Building fitness into your EVERYDAY LIFESTYLE is the key to lower body fat, cardio fitness, and healthier blood pressure and cholesterol. There are a LOT of things you can do at home or on the road to avoid losing all your precious fitness gains and even continue MAKING health and fitness gains. The important thing is that you do SOMETHING, like go for a walk, or crank out a bodyweight circuit in your living room if necessary! Not sure how to squeeze more fitness into your day? Schedule a complimentary consultation with us at: https://causeeffectsfit.com/cef-home-pagey8oqqacj Here’s the link if you want to check out more info on the study: https://www.acefitness.org//ace-sponsored-research-how-fas

MY GIFT TO YOU Is eating healthy too expensive? Do you ever look at social media posts of people showing off all their Sunday Meal Prep food and wonder what the big deal is? ... Meal prepping is all the rage, but the truth is for a lot of people, spending an entire Sunday afternoon cooking all your meals for the next seven days doesn’t sound like much fun. What if you actually want to ENJOY your day off? Well guess what? YOU CAN! I created a complete Meal Planning Guide as a real world guide so you can always have healthy meals and snacks on-hand. That means you can reach your goals a lot faster and easier! No more eating all your meals out of containers (unless you want to)! No more eating chicken, sweet potatoes, & broccoli every day (unless you like them). Instead, it’s all about focusing on time-tested MEAL PLANNING so you can enjoy your favorites and STILL GET RESULTS. Let me show you how! My brand-new Meal Prep Guide is available via download for a very limited time. Grab your copy right now by going to https://buff.ly/2HcBwiv