Blog - A-Team Fitness

How a Protein Shake Led to a Feature in Women’s Health Magazine

By: Alex McBrairty August 4, 2026August 3, 2026

Reading Time: 2 minutesI’ve had work featured in over a dozen publications, including: Women’s Health, Muscle & Fitness, USA Today, and Forbes. The untold part of that story is that it all started from a simple protein shake recipe. I don’t even remember the recipe. Some combination of banana, pecans, and protein powder. But it was my first…

How To Stay Unbothered By Bad Fitness Advice

Reading Time: < 1 minuteI’m often asked, “Alex, does it bother you when people say, [insert bad nutrition advice]?” Once upon a time, it did. Admittedly, I’d have an almost visceral reaction to try and correct them. But these days not much bothers me anymore. I learned that my reactions stemmed from being disappointed that people didn’t know better. Then…

What Does “Natural Food” Actually Mean?

By: Alex McBrairty August 1, 2026August 1, 2026

Health, Lifestyle, Nutrition, Weight LossDiet, Fat Loss, Fat loss diet, Health Foods, Natural Food, Weight Loss TipsLeave a Comment

Reading Time: 2 minutesDid you know the FDA has no formal definition for what “natural” means on food products? The workable definition is something like: “The general understanding that it implies nothing artificial or synthetic has been added that would not normally be expected to be added.” For a food to be labeled “High” in anything, it must…

5 Reasons You’ll Regain The Weight (And How To Fix It)

Reading Time: 5 minutesI want you to think about the last time you tried to lose weight. Not the casual, “I should probably eat better” kind. The real kind. The kind where you cleared out the pantry, downloaded the app, bought the meal prep containers, and actually meant it this time. How did that go? For a lot…

How Mindset Shapes Reality

By: Alex McBrairty February 23, 2026February 16, 2026

Health, Mindset, Motivation, Weight LossFitness, Fitness Psychology, fitness trainer, Health Psychology, Mindset, Monmouth County NJ, Motivation, online fitness coaching, online weight loss coaching, Psychology, Weight LossLeave a Comment

Reading Time: < 1 minuteMindset, like sunglasses, influences how we perceive our daily experiences and challenges.

Do Ballroom & Latin Dancers Need a Strength Training Program?

By: Alex McBrairty February 19, 2026February 16, 2026

Dance Performance, Exercise, Mindset, Motivationballroom dance competition fitness, ballroom dance performance, ballroom dancer nutrition, ballroom dancer strength training, ballroom dancer workout program, ballroom fitness training, competition day nutrition, competitive ballroom training, core strength for dancers, dance competition preparation, dance posture correction, dancer athleticism, dancer muscle imbalances, dancesport athlete training, dancesport conditioning, dancesport strength and conditioning, do ballroom dancers need strength training, how to train for dancesport, Latin dance fitness, Latin dance strength exercises, Latin dance technique, Latin dancer fitness plan, strength program for competitive dancers, strength training for dancersLeave a Comment

Reading Time: 3 minutesStrength training enhances ballroom and Latin dancers’ performance by improving balance, core strength, posture, and competition-day nutrition, while complementing dance practice to create well-rounded athletes.

Why You Keep Talking Yourself Out of Change (And How to Stop)

Reading Time: 6 minutesWeight Loss is not about willpower. It’s a negotiation. Recognize, address, and close on small daily actions to overcome objections and foster personal growth.

Building Confidence in Dance: What Competitive Ballroom Dancers Need to Know [Video]

Reading Time: 3 minutesDo you feel confident in some dances but freeze up in others? Doubt your conditioning but trust your technique? The issue might not be your overall confidence—it’s your self-efficacy. Learn the crucial difference between these two concepts and how understanding it can transform your performance on the competition floor.

10 Health Tips To Make The Most of Your 2026

By: Alex McBrairty January 2, 2026January 2, 2026

MindsetLeave a Comment

Reading Time: 2 minutesMost people fail New Year’s resolutions by week six due to difficult approaches. Strategies for success include starting now, simplifying exercise, managing food choices, and tracking progress. Essential changes foster long-term habits without overwhelming pressure. Join upcoming workshops for support.

You’re Training Every Day, Whether You Realize It or Not

Reading Time: < 1 minuteEvery day, your actions shape your habits, reinforcing either positive or negative patterns. Ordering takeout trains you to repeat it, while cooking at home fosters better habits. Consistent practice strengthens good habits, making it crucial to choose wisely.

The ‘Hell Yes!’ Test: Stop Wasting Calories on Food You Don’t Even Want

Reading Time: 8 minutesOn Thanksgiving, many overeat by serving everything. A “Hell Yes!” strategy encourages selective eating of favorite dishes, enhancing enjoyment, satisfaction, and fostering connections, ultimately avoiding regret and guilt associated with mindless consumption.

Why Keto, Paleo, and Every Other Plan Keep Failing You

By: Alex McBrairty November 25, 2025November 25, 2025

Lifestyle, Nutrition, Weight LossExercise, Fat Loss, Fat loss diet, Fitness, Fitness Psychology, Fitness Tips, Health, Nutrition, paleo, Personal Trainer, stubborn weight loss, Weight Loss, Weight Loss dietLeave a Comment

Reading Time: 6 minutesThe fitness industry is failing. After more than a decade of working as a fitness professional, I see firsthand how many of the most popular products and programs leave people worse off—with the only benefits going to the people selling the products and services. But I believe this is changing. Slowly, a new approach to…

You’re Not Special. Here’s Why That’s A Good Thing

By: Alex McBrairty November 4, 2025November 3, 2025

Health, Lifestyle, Mindset, Motivation, Weight LossExercise, Fitness, Fitness Psychology, Fitness Tips, Health, Motivation, Nutrition, Personal Trainer, Weight LossLeave a Comment

Reading Time: < 1 minuteHere’s something you might not expect to hear from a coach: You’re not special—and that’s actually the best news I can give you. You’re metabolism isn’t broken.You’re body doesn’t work any differently.You’re just human. You’re a human stuck in an environment and pattern of behaviors that has led you to where you are now. The…

Why Friends Are Most Likely To Be Unsupportive of Your Health Goals

Reading Time: 9 minutes(Originally published on tonygentilcore.com) Imagine this common scenario: You’ve made the decision to start a fitness plan. You know it’s going to require changing your eating and exercise habits. You’ve stocked healthy food in the house, you’ve been keeping to a regular workout routine, and you’re seeing noticeable changes. Then your friends invite you out…

People Live Up (or Down) To Your Expectations

By: Alex McBrairty September 29, 2025November 3, 2025

Mindset, Social Skillsbelonging, connection, Happiness, Health, kindness, Motivation, social skillsLeave a Comment

Reading Time: < 1 minute“What we see in people is determined, in large part, by what we expect to find.” — Paul Smith If you expect people to be good, they’ll usually prove you right. If you expect them to disappoint you, you’ll find that too. Here’s the secret most people miss: When you expect bad and get bad, it’s…