Consistency is the key to all fitness goals. Fat loss, health, strength, it doesn’t matter what the goal is, consistency is your key.

There will be days when motivation isn’t there, strength isn’t there or soreness and fatigue are just overwhelming. Those are the days when you must push to at least get a small workout in. Consistency. Something every single day. It keeps you on track physically but most of all mentally. Accomplishing a workout, even a small one when you just don’t feel like it is one of the biggest victories in your fitness journey.

Go be amazing today. Even if you don’t feel like it. 💪🏻

Basic overnight oats recipe



 1 cup rolled oats
 1 tablespoon chia seeds
 ½ cup nonfat Greek yogurt
 1 cup milk of choice (I used unsweetened almond milk)
 1 teaspoon vanilla extract
 1 tablespoon sweetener of choice (honey or maple syrup)
 Add any fruit of your choice



1. Place all ingredients into a large glass container and mix until combined.
2. Put the top on the container and place into the refrigerator for at least 2 hours or overnight.


Chia seeds: Chia seeds are not only a great source of antioxidants, fiber, and omega-3’s, but they help thicken your overnight oats and make them extremely creamy and satisfying.

Greek yogurt: Greek yogurt is such an amazing, tangy add-in for overnight oats that really enhances the flavor and makes them extra creamy. Oh, and it’s a great post of extra protein.

Honey or maple syrup: All-natural sweeteners are key when it comes to overnight oats. Ditch the table sugar or brown sugar for something more natural like honey or maple syrup.


Constantly working to improve …

Like our amazing clients, we are constantly trying to improve PHF! We try to improve our coaching, the classes we offer, our communication and in this case, our equipment!

We are excited to have just added the Rogue Fitness Bench Press to our facility! We have so many incredible clients we are becoming stronger and stronger in our Hybrid and Barbell Programs that we needed a proper piece of equipment for bench press.

While our cages are a great starting point, our clients needed proper bar position, spotter stands and proper height from the floor for safety in their ever improving weights.

Proper positioning helps the lifter safely complete the movement by removing as much extra stress from the shoulder joints as possible and allowing full leg drive through the positive. This creates a stronger and safer environment for the lifter as they continue to progress.

Lift heavy. Get strong. Get lean. Reach your goals.

Upcoming Nutrition Seminar

Nutrition is going to be next Monday evening, July 29th from 6:30 – 8:00! We have heard from our members that it might be time for some good old fashion hard truth and we at PHF are always happy to oblige! For those of you who are saying “I’ve heard the nutrition seminar before, I don’t need to go”. We at PHF urge you to find the closest mirror and ask yourself if you’ve reached your goals. If the answer is no then it most likely has to do with your food and in which case, we will see you next Monday evening. Free to members, $35 for non-members.

1. Priority Health and Fitness, why we were awarded Best Weight Loss Program in Anne Arundel County.

2. What nutrition SHOULD mean to you.

3. Where do you start?

4. Planning for success.

5. Eating your way to your goals.

6. Nutrient breakdown and the importance of water.

7. Your goals and how to reach them.

8. Mental fitness and why you can’t succeed without it.

9. Supplements and where they fit in.

10. Cheat meals, fasting, carb cycling, keto and other nutritional strategies you should and shouldn’t use.

Seven Steps to New Habits

Here are seven steps to turn any desired new activity into a habit. Once a habit is established, you’ll find yourself doing it effortlessly. These techniques can be used for any habit you want to make or change—diet, exercise, meditation, stress reduction, sleep habits, etc. 

Set Small Goals

Setting big goals is exciting but starting with small, boring goals is more likely to lead to success. A small goal, for example, would be to meditate for 10 minutes, or replace one unhealthy snack with raw veggies, or walk 15 minutes per day. Taking small actions tricks your brain. Your subconscious likes to be in control—it doesn’t like change. A big change often sets up subconscious resistance, but you can sneak a small change by it.

Use Triggers

A trigger is something that leads you to automatically doing something else. Many smokers, for example, are often triggered to smoke after a meal. Use triggers to your advantage. If you commit to always meditating after breakfast, then after a few weeks you’ll automatically think about meditating after your morning meal. Visual triggers work well, too. Laying your workout clothes on the bed in the morning will encourage you to work out when you get home from work.

Do It Early

Exercise or meditate in the morning when your willpower is high, and you’ll reap the rewards all day. Make a healthy dinner ahead of time so you don’t come home starving, with nothing to eat.

Be Prepared

Make sure you have everything you need to ensure your success. If you want to start a walking program, get comfortable walking shoes and a pedometer. (People who wear a pedometer walk 27% more than those who don’t.) 

Make it Convenient

The more difficult and time consuming it is to take an action, the less likely you will do it. This is why so many people who buy gym memberships drop out—it’s just not that convenient. Get everything you need ready ahead of schedule so that when it is time to take action, you can, as Nike says, “Just Do It.”

Make it Fun

If you don’t enjoy doing something, you aren’t going to stick with it. Find ways to make your lifestyle change as enjoyable as possible. Exercise with a friend, learn to cook healthy foods that are delicious, or find a meditation program that really resonates with you.

Don’t Break the Chain

When Jerry Seinfeld was an unknown, he created the habit of writing new material daily using a wall calendar and a red marker. Every day that he managed to write, he would put a big red “X” on the calendar. He didn’t want to see any blank days that “broke the chain.” Use this technique for one month and you’ll find your new habit will largely be formed.

By using these steps to create a habit, you’re tricking your brain into creating a new neural pathway. Once the habit is formed, you can use it to serve as a gateway to bigger changes that can truly change your life. A journey of a thousand miles really does begin with a single step.