Unhappy with your body?
Tired of doing the same old workout??
YOU can change YOUR physique and health permanently!
Call or text me to find out why my system will work for you!
Welcome to newportfit4life.com! My name is Phil Gephart and I am a Certified Personal Trainer in beautiful Newport Beach, Orange County, California. If you’re looking to get healthy and fit, you’re in the right place. I bring over ten years of experience in athletics and personal training to show you how to lose weight and get fit!
Personal Trainer, Physical Fitness, Weight Loss Coach, Nutrition Counseling, Orange County, Newport Beach, CA
Call me today for your complimentary training session– 949.786.0608
A personal trainer should be educated through a reputable fitness organization. This person’s job is to assess your fitness level, set up a program for you and keep you motivated. Sometimes you will be pushed past your comfort level– something that can be difficult to do on your own without the help of a personal trainer.
Are you ready to change your life and get fit? Getting started with a personal trainer is the easiest part of making a permanent change to be FIT 4 LIFE! Phil works with his clients at Duffy Fitness Institute in Irvine (map), but is also available for in-home training in the Greater Orange County area. Phil prides himself on teaching his clients proper, functional movements and helping them to develop excellent core strength, emphasizing to his clients that it is important to be FIT4LIFE!
Check out my blog!! Click here
Phil’s Success Stories
Zhanna Rotar
“Training with Phil is really a breath of fresh air. His knowledge of the body and how it moves makes our training sessions not only intense, but extremely productive. My body is my career and I take great pride in how I look and the exercises I use to reach my results. I trust Phil totally and encourage anyone to check him out as well.Read more about Zhanna”
Paul Ingle
“I’ve told myself for several years that I’m going to change my diet and exercise more, but I’ve always found excuses to put it off. It wasn’t until I was introduced to Phil Gephart at Newport Fit 4 Life that I actually started to work towards the goals I set long ago. This has been one of the most self satisfying rewarding things I have ever accomplished. I’m down to a weight that I never thought I could get to 6 months ago.
I came to Phil during a time when I was experiencing small heart issues that I’ve been trying to figure out how to get rid of for 4 years. I had two doctors tell me to lose weight and my problems will go away. Thanks to Phil’s strong exercise programs I’ve been able to lose the weight I need and get rid of my heart issues once and for all.The best part of the whole experience so far has been the results. I feel stronger, healthier and more alert.”
Charlene
“Phil helped me get myself into modeling shape! He is very smart and knowledgeable in the ways of health and fitness and I have learned so much about diet and good body maintenance that I never knew before. I enjoy the fact that every training session is different. We could go 2 months without doing the same exercises again. That is what makes it so fun, you’re working out your whole body and you don’t even know. ”
Melissa McCune
“As a personal trainer myself I was finding that a long day of motivating my clients and pushing them towards their fitness goals was keeping me from giving my all in my personal workouts. Training with Phil gave me the push I needed to be an example of what I teach others to do. Phil has the intuition to push me when I need it and tells me to back off when I want to push myself too hard. It is also great to have him there to watch and critique my form, because no matter how many years you have been doing this… you can’t see yourself while concentrating on the exercise at hand. I have really seen an increased benefit in my workouts since working out with Phil!”
Become a Success Story!
Call us for a free consultation (949) 786-0608!
See more testimonials!
Personal Trainer, Physical Fitness, Weight Loss Coach, Nutrition Counseling, Orange County, Newport Beach, CA
It’s Time to Change Your Life, for Life!
Are you ready to change your life and get fit? Getting started with a personal trainer is the easiest part of making a permanent change to be FIT 4 LIFE! Fill out this form now and get a free training session with Phil Gephart, Orange County Personal Trainer.
Get Enough Sleep To Get LEAN!
Summer is here and many of you want to get lean bodies that look amazing in your swimsuit. Here is a tip I learned from a Charles Poliquin blog post: Get eight hours of sleep and try to go to bed at the same time every night.
This will regulate your hormones and neurotransmitters influencing fat storage and energy usage in your body! Oh and of course, everyone loves getting more sleep. So get to bed early people!!!
Here is the first paragraph:
Get enough sleep to lose weight for summer—you’ll improve cardiovascular health too! Getting adequate rest every night is one of the simplest and most dramatic ways to improve body composition quickly. If you make one change to get lean for summer, make it a habit to get at least 8 hours of sleep every night by establishing a consistent sleep schedule. I guarantee that with adequate rest you will improve body composition and just feel all around better.
To check out the full article click here…
Detox Done Right!
I’ve talked to my clients many times about detoxification. (I was just talking to some of them about that today actually!) If you want to lose fat you will have to detoxify and if you are detoxifying you are probably losing fat as that is where toxins are readily stored. My one client Dave, the class clown, says, “sweat is fat crying”. Well, I can’t really back that with science. But sweating is a good way to detox because of the toxins released. On a side note, shower – or at least rinse off – after, as your skin can re-absorb some of these toxins.
Ironically, yesterday’s blog post from Charles Poliquin was about sweating and detox so I thought I would share it.
Here is the first paragraph:
Train hard and make sure you do some serious sweating to detoxify the body and prevent disease. Research shows that people who perform regular intense exercise detoxify more heavy metals through a variety of mechanisms than the less active population, and sweating is one of the best ways to regularly remove toxins.
Recent media reports have incorrectly suggested that helping the body to detoxify is not necessary, and that sweating won’t remove toxins. They’re wrong. The bad news is that everyone must support the body’s natural detoxification by any reasonable means because we are constantly and overwhelmingly exposed to heavy metals, petrochemical toxins, and pollutants that mimic hormones. The good news is that if you eat right, train hard, and make sure you sweat regularly, you can significantly improve the detox process.
To check out the full article click here…
Until next time, it’s more than personal training, it’s NewportFit4Life.com
The Challenge For A Healthy 2012…
To kick off the New Year I thought about what better way to start than to start the year off right with the proper nutrition. Being a personal trainer here in Orange County I am always asked about what to eat. Fitness is not just about working out. So many factors come into play regarding proper health. Nutrition & diet is a HUGE part of it.
So many of my clients here in Orange County have struggled with what to eat over the years that I’m going to make it REALLY simple. I’m reducing all of our diets…yes, I am doing this as well…to the bare minimum – To the macro and micronutrients that we need to survive and operate at our peak level, and nothing else.
Paul Chek talks about the 3 choices we always make: the optimal, the suboptimal, and the indifferent.
-The optimal always produces the best outcome for everyone involved.
-Suboptimal often produce what we want, but create friction in relationships with others. They cause pain, but they are still useful choices because they produce life experience, which is necessary if we are to evolve.
-The indifferent choice is choosing to do nothing. It is almost always the worst decision we can make because it halts our own self-evolution.
So for the month of January I am choosing to only eat meats, eggs, above ground vegetables, olive oil, coconut oil & avocado. Organic is preferred and HIGHLY recommended. Veggies served raw are also HIGHLY recommended (although I’m sure I’ll cook some as well).
Many people call this the “Paleolithic diet” as it is the way our prehistoric ancestors ate. It basically is the scientific way we are supposed to eat for the peak performance of our bodies. We weren’t meant to eat sugar, gluten, alcohol and the like.
The results you will experience will be greater than you expected. How you will feel and the energy you will have will be off the charts. What we are doing is eliminating all of the common food allergies and detoxifying our bodies by focusing on what it REALLY needs and not filling our bodies with things that harm it. No gluten. No grain. No soy. No dairy. No caffeine. No alcohol. No corn.
Science has taught us that it is not fat that causes us to get fatter. It is carbohydrates. Insulin is the hormone that causes fat to stay on our body. I wish all personal trainers taught this belief. They do not. Many health professionals (personal trainers, strength coaches, nutritionists, dieticians, weight loss experts, etc) teach the “calories in vs. calories out” mantra. That if you burn more calories than you consume you will lose weight. Science tells us that this is simply not true.
***Do NOT count calories.
This month long diet will eliminate carbohydrates (except for the fibrous type found in some above ground veggies). Some people may feel a loss of energy for a week or so. Fear not. This will go away and your energy levels will rebound even higher than before you started this diet challenge.
***I have done this challenge in the past and people have had some questions. So to clear up some things that ARE acceptable:
Butter-I recommend and use KerryGold. They use
dairy from grass fed cows. Do NOT use margarine.
Raw nuts- these are encouraged as a snack.
Salt/Pepper-used in moderation are ok. I only recommend Himalayan or celtic sea salt, NO table salt should be used.
Just try it…
If you’ve been struggling with getting rid of fat what is it that is keeping the fat on? Whatever you are doing it isn’t working. It’s time to try an alternative method to fat loss. What’s the worst that could happen? The science has shown that eating a paleo style diet will cause the fat to melt off. It is simply the right way to eat.
I challenge everyone reading this blog post to participate with me and see how great your body can look AND feel in just 30 days. But I’m guessing that after the 30 days are up you will want to continue to eat this way because of what great strides you have made in your health. If you want to eat any of the “banned substances” after 30 (or more) days then we’ll reintroduce ONE AT A TIME to see if you are intolerant to it AS WELL AS show you how your body reacts to it. Right now you can’t tell how it reacts because it’s been desensitized over the years.
Your gut wall will be in better shape making food more digestible by the body. You won’t experience dips in your energy (like after lunch) as often.
Your sense of smell and taste could even improve!
The two other things that are necessary that I’ve preached since day one are:
1. Drink 1/2 your bodyweight in ounces of water per day! (So if you’re 150lbs you drink 75oz/day) Drink more on days you work out.
2. Be in bed AND ASLEEP by 10:30pm. NO EXCEPTIONS. This will allow proper rest for the muscles (the most metabolically active organ in the body) and reduce stress-inducing hormones like cortisol (promotes belly fat) and raise stress relieving hormones like melatonin.
Please pass this blog along to anyone who you think would want to join us…
Let’s all get lean, healthy and strong in 2012 and let’s do it together!!
Priscilla Carmona
BEFORE AFTER
11 pounds and 4% body fat lost in 12 weeks!
“I am 49 years of age and I have never been in the shape that I’m in now working out with Phil as my trainer. With Phil, working out has been a wonderful and rewarding experience. Who would have thought you would’ve needed weights to tone your body to make all those wonderful curvy parts of your body stand out? Phil has shown me that there’s so much more than just core exercise. Phil has made this all happen for me. I now see the body I had as a young woman all come back again.
I have a message to women and men out there of all ages… Health and Wellness starts with a decision. With Phil, I have made a wise choice in good health and being in the best shape ever. Phil has pushed me to my limits and I like that– I need someone to push me. I look forward to every training session, while in the past I have experienced public gyms where I just drove on by and didn’t even have the urge to go in. Phil also makes every training session different and you can feel the results in your body with every time you work out. I like the surroundings, they are very private– all the other people are there for the same reason and that is the next level and results. You’ll never know until you just do it!”
Become a Success Story!
Call us for a free session (949) 786-0608!
Shireesh Verma
22 pounds and 6% body fat lost in 20 weeks!
“Phil considers his clients as family and makes their fitness goals his personal goals. I have achieved drastic results in the time I have been working out with him. He has a unique way of instilling sense of responsibility in his clients. Working out with him, you have a feeling that somebody is constantly rooting for you and you do not want to let him down.”
Dr. Danny Garcia, DC
“As a Doctor of Chiropractic and an ex-collegiate athlete in water polo and swimming I have experienced many different methods of attaining fitness and performance. I have trained with Phil and was immediately impressed with his detailed knowledge of functional anatomy and his ease in instructing proper mechanics of lifting and exercising. I don’t play water polo much anymore so I picked up basketball. I told Phil I wanted to increase my vertical jump. He instructed me on several helpful exercises and I am now able to grab the rim with 2 hands with ease. I am still working on my jumps and look forward to dunking during a game, which should be impressive coming from a guy who stands 5’10″! Thanks for your support and expertise, Phil.”
The Cardio Myth EXPOSED!
So…this thing called cardio is a MUST. Not necessarily long, slow cardio like the images the word depicts when you hear “cardio” though. But WHY should you not do this? That is the question. Haven’t we in America been duped into believing that jogging for 5 miles several times a week will get us lean, toned and super sexy in no time?! That the key to dropping fat and losing weight was hours on the treadmill or elliptical machine?!
Yes we have. But can this method be wrong? Yes it can actually. I live in Orange County. I see people running all the time. Skinny people. Fat people. All jogging. Did you know that Olympic distance runners are fatter percentage wise than Olympic sprinters? Science tells us that performing aerobic activity at or around 65% of total heart rate (THR) for an extended period of time stresses the adrenal glands and causes an increase in cortisol production. Cortisol is the “stress” hormone that will cause you to store more fat on your tummy if you don’t keep it in check.
Don’t believe me? Read this:
Friends Don’t Let Friends Do Cardio
My clients hear from me about what I believe regarding cardio. Now it’s time to share with the rest of the world what science tells us to be helpful in the your personal fat loss program. And here’s the thing: I NEED cardio done from all of you at least twice a week! But not jogging…not the elliptical, PLEASE DON’T EVER step on a treadmill. Many of you, enjoy biking, hiking, swimming, running, even scuba! I’ve had to rein some of my clients in a little for fear of overtraining actually. It can be a slippery slope.
And for many people cardio can be a struggle. All you need is 20 minutes to start. But twice a week could be necessary to supplement your gym workouts.
The protocol I have been recommending lately is the 8/12 protocol. Basically, once warmup is complete, you sprint hard (whether it’s running, swimming, biking, etc) at about 80-90% max, for 8 seconds. At the 8 second mark you rest for 12 seconds. You are now at the 20 second elapsed mark. Simply repeat the 8 second sprint again followed by the 12 second rest. Now you are at 40 seconds elapsed. I GUARANTEE if you do this 20 times you will be cursing my name. And do the math. 20 times should only take you 6:40. Yes. Six minutes and forty seconds. The goal is to get to 60 reps. Again, do the math. 60 reps will take you 20 minutes. Work your way up to that but 20 minutes is all it’ll take to aid in fat loss, a healthy heart and whatever else your little heart desires. (Just kidding about the last part.)
Here is an article I like to share with new clients that REALLY helps to see why this can be so beneficial.
Belly Fat? Lose it.
The article was about BURNING BELLY FAT!!!! Does anyone out there want to burn some belly fat ???
Read Me!!
Until next time I encourage all of you joggers, and other cardio fiends, out there to try this protocol. Your running will never be the same. You won’t hurt in your knees and other joints as much. And your body will never be so lean and strong.
Rian Wise
“Phil takes interest and pride in every client he trains and pushes them to their limits. His many years of experience and education allow him to produce personal training programs for each individual client in order to attain any goal. He balances the right amount of cardio training with weight training specifically for each client. When I started training with Phil, he helped me change my eating habits. He taught me what to eat and when to eat. As a result, I have lost fat, gained muscle, and I feel better. My workouts with Phil are not only challenging, but leave me feeling accomplished at the end of every session. Every repetition counts and no time or energy is wasted. The results I’ve seen thus far are great and will only get better. Thanks Phil, you’re the best!!”
Personal Trainer in Orange County
Call now! (949) 786-0608!
Firouzeh M
“I’m so happy I found Phil. He is the best trainer, and he keeps me very motivated! He makes working out fun while teaching great techniques. I have lost pounds, and even more importantly, inches! Phil has helped me achieve my goals and I feel great about myself. He is the absolute best!”
It’s Time to Change Your Life, for Life!
Are you ready to change your life and get fit? Getting started with a personal trainer is the easiest part of making a permanent change to be FIT 4 LIFE! Fill out this form now and get a free training session with Phil Gephart, Orange County Personal Trainer.
