Fitness & Wellness

Meet our Trainers: Tarem!

Meet our Trainers: Tarem!


taremMeet Our Trainers: TAREM!

My passion for becoming a personal trainer first took root when I was studying at Lincoln University. My coach at the time admired my drive in the weight room and saw I had potential to push others to reach their fitness and health goals. I took the opportunity to become the Strength and Conditioning Coach of our team. It became truly clear to me that my calling was to help others achieve their ideal selves when my sibling was diagnosed as obese and came to me for help. Day after day I personally trained and pushed her to keep on track. While taking my personal training to a whole other level and through her perseverance, she achieved her ideal weight and lost over a hundred pounds. After this amazing experience, it was clear to me what my calling in life is. I love being able to help our clients achieve their goals and hope to continue to change lives here at North End Fitness and Training.


  • Hobbies: Working out at the gym, working on my car, playing video games, reading
  • Describe your personal workout routine and goals: A couple of months ago, I decided to start training to compete in a Male Physique Bodybuilding show. I go to the gym 3 days straight, then take one rest day. I spend about 3 hours at the gym (yes, it’s a lot time, but I have a goal!). One day is dedicated to push and pull exercises that focus on the chest and back, another for biceps, triceps and shoulders, and the third day is leg day (the worst). After each main workout, I always include an ab routine at the end.
  • What are your favorite exercises? My favorite exercises are any that target the core, especially the ninja crunch.
  • What keeps you motivated to live a healthy lifestyle? I have the will to always be the best I can be, and this drives me to strive for optimal health and fitness.
  • What’s your biggest obstacle to living a healthy lifestyle? Eating 100% healthy… bad foods taste so good!
  • Go-to preworkout – I always have a balanced meal 40-60 minutes before I workout.
  • Go-to postworkout – Immediately after a  workout, I have a protein shake, then a salad or a healthy sandwich.  
  • What’s your favorite cheat meal? Chipotle! You can always get veggies so it makes me feel better about indulging
  • What’s your favorite dessert? CHOCOLATE CAKE. 
  • Worst excuse for missing a workout? “I saw a deerbra and had to take a picture but they’re so nimble”
  • What would you miss the most if you stopped working out? I would miss my ability to do things that average people can’t do.
  • Most hated fitness/nutrition myth? The bigger you are, the stronger you are.
  • Favorite workout music? I never listen to music while workout out, I listen to my thoughts and breathing pattern.
  • My friends describe me as…. Optimistic and strong willed. I do my best to not let negativity affect me.
  • Something you might not know about me is… I’m a father of 2.
  • What is always on your grocery list? Water! It’s what I drink 99.5% of time.
  • Best advice you ever received? “Hard work will beat natural talent 9 times out of 10.
  • Which superpower would you choose to have? Being able to control and manipulate gravity.

Healthy Labor Day Weekend

Healthy Labor Day Weekend

Labor-DayHappy Labor Day!  This weekend, you might be getting together with friends and family for one last summer celebration. As you get your plans in order, don’t forget about your health goals. To make sure you enjoy your Labor Day Weekend and still feel great when it’s over, strategize ways to stay on track. Here are a few ideas:


Do Not Skip Meals

You might be tempted to skip a meal to make room for extra food at a party. Don’t do this! Fasting beforehand to cut calories often leads to poor food choices and overeating. Instead, focus on consuming a nutrient dense meal before you go. You won’t feel so hungry and will be better equipped to make smart food choices and practice portion control. For example, eggs with whole grain toast and a piece of fruit is a simple, easy way to start any holiday off on the right track

Stay Active

If you have to miss a workout, make sure you stay active. Run around with the kids, go for a walk with your family, swim, play, HAVE FUN! You’ll feel better if you move around while spending quality time with loved ones.

Plan Your Treat

It’s a holiday, so of course you may want to indulge a little. To avoid overdoing it, pick just one treat. Weather it’s a piece of pie or an alcoholic drink, set a goal and stick to it! Having a goal will prevent you from indulging in a little bit of everything, which can quickly add up to too much.

Bring Your Own Dish

When you don’t know what will be available, it’s hard to plan ahead. Take control of your food choices by making sure healthy options are available by bringing a healthy dish to share with your friends! Focus on whole grains and vegetables, and you can supplement with other foods to build a great meal!.

Portion Control

Overeating is all to easy when there is an abundance of food at your fingertips. To keep your portions in check, be mindful of how much attention you give to the food table. Avoid grazing or standing next to food dishes. Instead, use a plate to portion your food so you know exactly what and how much you are eating. Fill up on fruits, vegetables, whole grains and lean protein to avoid calorie dense options later.

Make Healthy Swaps

Makeover your favorite dishes with healthier ingredients. Choose whole-wheat rolls and buns instead of white. Substitute a traditional mayo-based potato salad with a vinegar base. Grill tons of vegetables along with lean meats.

Get Right Back on Track

After your weekend away, make sure you get right back to your normal routine. Plan out your food choices for the rest of the week and schedule in workouts. If you are not already a member at North End Fitness & Training, sign up for a free trial now. We can help you get you on the right track to a healthier you!

Have a safe and healthy weekend!

Meet Our Trainers: Felipe Diaz

Meet Our Trainers: Felipe Diaz

Meet Our Trainers:


Fitness has not always been a part of my life. I was overweight during most of my childhood and even had high cholesterol at a young age. While my parents initially struggled to get me active, once I found my true motivation I have not looked back. From the inspiration to be fit enough to play Division I soccer, to be fit enough to lead a healthy non-sedentary adult lifestyle, my motivation to be active continues to change and evolve. Helping others find their true motivation and coaching them through safe manners to accomplish their goals continues to be the best part of being a trainer for the past 3 years. The opportunity to witness individuals transform in front of my very own eyes into the person they thought they could never become, or get back to, is a special and unique aspect of what makes this such a special job.

Hobbies: Playing and watching soccer, basketball and tennis; Hiking; Gym lifting.

Describe your personal workout routine(s) and goals: I exercise five times a week for about 1.5 hours each time consisting of a cardio warm-up and split routine to avoid exercising the same muscles two days in a row. My goal is to remain healthy and active so I can reach 50 years of age without major health or physical complications.

What are your favorite exercises? My favorite types of exercises include a mixture of cardio and weight training. Outside of the gym, I enjoy competitive sports such as soccer, basketball and tennis.

What keeps you motivated to live a healthy lifestyle? My motivation is to remain healthy and active so I can have an appropriate foundation that will allow me to age with a minimized risk of developing sedentary-induced complications such as diabetes or lower back issues.

What’s your biggest obstacle to living a healthy lifestyle? As most, the biggest obstacle is finding the time to exercise with a full-time job/or being a full-time student and family responsibilities. While it is difficult, it is a matter of setting and arranging priorities. Exercising for me only stands behind family and work/school.

Go-to preworkout: Whole banana ~30 minutes prior to exercising.

Go-to postworkout: ~20 grams of Whey protein solute with either milk or water. If that’s not available, then 0% fat Faye yogurt with sliced apples.  

What’s your favorite cheat meal? Pizza, Chipotle, burgers (though rare).

What’s your favorite dessert? Luckily I never developed a sweet tooth so turning a blind side to sweets in the past 5-6 years hasn’t been hard. Nevertheless, if I’d have to choose one, I would have to go with flan.  

Worst excuse for missing a workout? “I have no time to work out today.” It doesn’t always have to be a 1.5 hour lifting session at the gym. Could be a 20 minute run or elliptical work.

What would you miss the most if you stopped working out? The re-energized feeling after working out and the one time a day when I shut the entire world out.

Most hated fitness/nutrition myth?“All carbs and all fats are bad.” If one works out and diets properly, carbs and good fats comprise a key element to recovery and growth.

Favorite song for…

  • Cardio: Lean On by Major Lazer
  • Lifting: Forever by Drake, Lil’ Wayne, Kanye West & Eminem
  • Walking to/driving to the gym: Immigrant song by Led Zeppelin

My friends describe me as….outgoing and goal-oriented.

Something you might not know about me is…I am a sucker for romantic comedies.

What is always on your grocery list? Kale, nuts such as almonds/cashews/pistachios, 0% fat Faye yogurt, Peanut butter, Eggs, and Chicken breast.

Best advice you ever received? Be selfish with your success, regardless of what your goal is. Once you achieve it, you’re the only one who can take credit for it so tune out everything/everyone else.

Which superpower would you choose to have? Flying.

Welcome to our new website!

We will be writing about a variety of informative topics to help you achieve your health, weight management, and fitness goals. Be sure to check back often and let us know if there’s a specific topic you’d like for us to include. Here are some of the topics we will be covering – hope you’ll enjoy it!

  • Expert Advice,
  • Health & Fitness,
  • Motivations,
  • News & Events,
  • Nutrition Tips & Strategies,
  • Recommended Books,
  • Supplements,
  • Weight Loss Strategies,
  • Workouts & more!