http://www.sayerfit.com/blog daily 0.75 2026-04-20 https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/1737075146070-XD5DY7FTYCKWO8KFCPU7/No+Filter.JPG BLOG http://www.sayerfit.com/blog/apps-i-like monthly 0.5 2025-03-15 https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/1606602658809-0DB5RB4OV9G895OO73OA/FullSizeRender-2.jpeg BLOG - Apps I Like & Why https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/1606602661916-DOT67K6C7B9BPKX1CTX7/FullSizeRender-3.jpeg BLOG - Apps I Like & Why https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/1606602664540-9HTJLB9EPC6PREY1HSTL/FullSizeRender-1.jpeg BLOG - Apps I Like & Why https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/1606602666470-3ZV3S3PUJGDO2DKJQ8YA/FullSizeRender.jpeg BLOG - Apps I Like & Why https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/1591816290288-IJ5YHTFWAVF3FT02L3AX/Metronome.jpg BLOG - Apps I Like & Why https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/1591816395343-NN6CVLACH4B3HTHIBAVW/FullSizeRender.jpeg BLOG - Apps I Like & Why https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/1591816404057-5VP6LYZ8Y7GG5FGWJTXA/FullSizeRender-1.jpeg BLOG - Apps I Like & Why http://www.sayerfit.com/blog/2020/3/24/what-if-money-was-no-object-a-self-indulgent-covid-19-blog monthly 0.5 2025-03-15 https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/1585070872398-7VYDM1SC066OLOCDRLS8/IMG_5387.jpg BLOG - What if Money Was No Object: A Self Indulgent COVID-19 Blog An artist rendering of all of us trying to stay positive around March 17th http://www.sayerfit.com/blog/2020/3/7/wc8t323qrb51t8zbwr1vbregyvywsq monthly 0.5 2025-03-15 https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/1583594466041-8F53AIJKDCDGTZ3RZTOF/Weigh+In.jpg BLOG - Your Body Is A Son-Of-A-Bitch Me after having less than a great time crashing to 159lbs https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/1583594814283-2NPM6QMPZI57OMZ4ML6D/First+Up.JPG BLOG - Your Body Is A Son-Of-A-Bitch Gradual Cut 9 Years Later, Much Happier This Go Around. http://www.sayerfit.com/blog/2020/2/25/toxic-positivity monthly 0.5 2025-03-15 http://www.sayerfit.com/blog/2019/10/3/to-juice-or-not-to-juice-and-sample-meals monthly 0.5 2025-03-15 http://www.sayerfit.com/blog/2019/7/16/body-fat-cut monthly 0.5 2026-04-20 https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/1563282977681-KOEGT9ON557ZWKXLNPDV/IMG_5950.JPG BLOG - 6 Week Cut Progress https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/1563283035114-F1JXXV15PKYANT7TTCAP/image.png BLOG - 6 Week Cut Progress http://www.sayerfit.com/blog/2019/5/9/easy-meal-prep monthly 0.5 2025-03-15 https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/1557843495328-OT3MY0C2R9W9XDDVTPW7/040419MarkContact%2B-%2BIMG_4833.jpg BLOG - Easy Meal Prep Under 10 min and $20 Myself after about two months of level 2 intensity and one month at level 3. https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/1557844293480-ZIEUW7LDF7YN616UI0FM/Less%2BThank%2B20%2BBuck.jpg BLOG - Easy Meal Prep Under 10 min and $20 Three common items less than 20 dollars. Also, I recommend purchasing broccoli florets and not cuts. https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/1557845233269-H7VRWN199P16GZF00EHN/Weight+White+Meat.JPG BLOG - Easy Meal Prep Under 10 min and $20 https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/1557845238938-EEFZ2H1P6SVERZZPTD6C/Weigh+Dark+Meat+.JPG BLOG - Easy Meal Prep Under 10 min and $20 https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/1557845250934-TAJF3P7LVWEKQTU56JZZ/Cook+Vegetables.JPG BLOG - Easy Meal Prep Under 10 min and $20 https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/1557845313703-VOKK9M9G6D7L3QZJ9N9E/Finished+Produc.JPG BLOG - Easy Meal Prep Under 10 min and $20 http://www.sayerfit.com/blog/2018/9/19/faqs-when-is-it-time-to-switch-up-my-routine monthly 0.5 2025-03-15 http://www.sayerfit.com/blog/2018/9/1/bosu-shame monthly 0.5 2025-03-15 http://www.sayerfit.com/blog/2018/4/26/picking-the-right-muay-thai-camp-in-thailand monthly 0.5 2025-03-15 http://www.sayerfit.com/blog/2017/6/13/3yglx2hv3s0ssfyxwt6nohntm4umcj monthly 0.5 2025-03-15 http://www.sayerfit.com/blog/2017/6/9/the-bloody-toothbrush-analogy monthly 0.5 2025-03-15 http://www.sayerfit.com/blog/2017/5/27/measuring-progress-versus-constant-variation monthly 0.5 2025-03-15 http://www.sayerfit.com/blog/2017/5/9/fighting-hurt-your-best-is-an-illusion monthly 0.5 2025-03-15 http://www.sayerfit.com/blog/2017/4/22/ydqwt8407r87l1pzz4fr6m8wsedi2h monthly 0.5 2025-03-15 http://www.sayerfit.com/blog/category/Fitness+Coach monthly 0.5 http://www.sayerfit.com/blog/category/Corporate+Wellness monthly 0.5 http://www.sayerfit.com/blog/category/Exercise monthly 0.5 http://www.sayerfit.com/blog/category/Personal+training monthly 0.5 http://www.sayerfit.com/blog/category/weight+loss monthly 0.5 http://www.sayerfit.com/blog/category/burn+fat monthly 0.5 http://www.sayerfit.com/blog/category/Workout monthly 0.5 http://www.sayerfit.com/blog/tag/Personal+Training+in+New+York monthly 0.5 http://www.sayerfit.com/blog/tag/squat monthly 0.5 http://www.sayerfit.com/blog/tag/NYC+Muay+Thai monthly 0.5 http://www.sayerfit.com/blog/tag/BOSU+Ball monthly 0.5 http://www.sayerfit.com/blog/tag/Work+Train+Fight monthly 0.5 http://www.sayerfit.com/blog/tag/Sitsongpeenong monthly 0.5 http://www.sayerfit.com/blog/tag/consistency monthly 0.5 http://www.sayerfit.com/blog/tag/USA+Boxing monthly 0.5 http://www.sayerfit.com/blog/tag/COVID-19 monthly 0.5 http://www.sayerfit.com/blog/tag/summer+shred monthly 0.5 http://www.sayerfit.com/blog/tag/fitness monthly 0.5 http://www.sayerfit.com/blog/tag/fat+loss monthly 0.5 http://www.sayerfit.com/blog/tag/Best+personal+trainers+in+New+York monthly 0.5 http://www.sayerfit.com/blog/tag/NYC monthly 0.5 http://www.sayerfit.com/blog/tag/rise+by+we monthly 0.5 http://www.sayerfit.com/blog/tag/Working+From+Home monthly 0.5 http://www.sayerfit.com/blog/tag/Best+Muay+Thai+Camps+in+Thailand monthly 0.5 http://www.sayerfit.com/blog/tag/Workout monthly 0.5 http://www.sayerfit.com/blog/tag/programming monthly 0.5 http://www.sayerfit.com/blog/tag/glutes monthly 0.5 http://www.sayerfit.com/blog/tag/Boxing monthly 0.5 http://www.sayerfit.com/blog/tag/sports monthly 0.5 http://www.sayerfit.com/blog/tag/my+fitness+pal monthly 0.5 http://www.sayerfit.com/blog/tag/Too+much+sitting monthly 0.5 http://www.sayerfit.com/blog/tag/tempo+training monthly 0.5 http://www.sayerfit.com/blog/tag/weight+loss monthly 0.5 http://www.sayerfit.com/blog/tag/quick+meal+prep+ideas monthly 0.5 http://www.sayerfit.com/blog/tag/dealing+with+fear monthly 0.5 http://www.sayerfit.com/blog/tag/weight+loss+journey monthly 0.5 http://www.sayerfit.com/blog/tag/gain+muscle monthly 0.5 http://www.sayerfit.com/blog/tag/deadlift monthly 0.5 http://www.sayerfit.com/blog/tag/Rise+by+We monthly 0.5 http://www.sayerfit.com/blog/tag/build+muscle+while+losing+fat monthly 0.5 http://www.sayerfit.com/blog/tag/gain+muscle+while+losing+fat monthly 0.5 http://www.sayerfit.com/blog/tag/Core+Strength monthly 0.5 http://www.sayerfit.com/blog/tag/fitness+motivation monthly 0.5 http://www.sayerfit.com/blog/tag/Interactive+Coaching monthly 0.5 http://www.sayerfit.com/blog/tag/boxing monthly 0.5 http://www.sayerfit.com/blog/tag/nyc monthly 0.5 http://www.sayerfit.com/blog/tag/fat+loss+tips monthly 0.5 http://www.sayerfit.com/blog/tag/hip+pain monthly 0.5 http://www.sayerfit.com/blog/tag/Training+in+Thailand monthly 0.5 http://www.sayerfit.com/blog/tag/bodybuilding monthly 0.5 http://www.sayerfit.com/blog/tag/my+fitpal monthly 0.5 http://www.sayerfit.com/blog/tag/Fitness monthly 0.5 http://www.sayerfit.com/blog/tag/gaining+muscle monthly 0.5 http://www.sayerfit.com/faq-exercises-and-programming daily 0.75 2025-01-25 https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/1557774484215-R22HVDM867RVTP2GBCWD/040419MarkContact%25252B-%25252BIMG_5502.jpg FAQ: Exercises and Programming http://www.sayerfit.com/faq-exercises-and-programming/2019/3/23/tempo-abbreviation-explained monthly 0.5 2025-03-15 http://www.sayerfit.com/faq-exercises-and-programming/2019/3/16/pre-fixes-a-b-c-and-pw-mm-pe monthly 0.5 2025-03-15 http://www.sayerfit.com/faq-exercises-and-programming/2019/3/16/pre-exhaustion monthly 0.5 2025-03-15 http://www.sayerfit.com/faq-exercises-and-programming/category/Gain+Muscle monthly 0.5 http://www.sayerfit.com/faq-exercises-and-programming/category/fitness monthly 0.5 http://www.sayerfit.com/faq-exercises-and-programming/category/NYC+Fitness monthly 0.5 http://www.sayerfit.com/faq-exercises-and-programming/category/Fat+loss monthly 0.5 http://www.sayerfit.com/faq-exercises-and-programming/tag/Meal+prep monthly 0.5 http://www.sayerfit.com/faq-exercises-and-programming/tag/nyc+personal+trainers monthly 0.5 http://www.sayerfit.com/faq-exercises-and-programming/tag/Charles+Poliquin monthly 0.5 http://www.sayerfit.com/faq-exercises-and-programming/tag/fitness monthly 0.5 http://www.sayerfit.com/faq-exercises-and-programming/tag/German+Body+Composition monthly 0.5 http://www.sayerfit.com/faq-exercises-and-programming/tag/pre-exhaustion monthly 0.5 http://www.sayerfit.com/faq-exercises-and-programming/tag/best+personal+trainers+in+nyc monthly 0.5 http://www.sayerfit.com/faq-exercises-and-programming/tag/Fat+loss monthly 0.5 http://www.sayerfit.com/faq-exercises-and-programming/tag/leg+day monthly 0.5 http://www.sayerfit.com/faq-exercises-and-programming/tag/Fitness monthly 0.5 http://www.sayerfit.com/contact daily 0.75 2026-03-15 https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/1735573232072-H11S92CY3OU5BWA6LV4L/Jin+Hex+bar.jpg Contact http://www.sayerfit.com/about-me daily 1.0 2026-03-15 https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/5792dc5f-f33d-4ae1-8f13-210336e8034f/Duality+250+by+250+.png Getting Started https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/1742239967049-UP5JYBSTZ5NAFJBAKF07/tempImage1yom1o.jpg Getting Started Hard work can still be fun! https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/0bead50a-3df6-4ae2-a291-eccfb5f61928/Xtina+Gun+Show+.jpeg Getting Started Gun show! https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/fedd4abb-6916-4717-94e4-d3e4ea4b1c4e/IMG_7268.JPG Getting Started Six week transformation. https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/9d3c03be-2fe5-4ada-93cd-ce6704e9157c/IMG_1168.jpg Getting Started Two men in a gym with weights and training equipment, one man pulling a weighted sled, the other standing and watching. The gym has various fitness gear hanging on the walls. https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/614acd3a-d9d3-40da-b112-e12372ff4c4f/Aaron+Transformation+.JPG Getting Started Six week transformation. https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/080c0f71-4718-466b-a3e5-b9500a83663b/Kira.JPG Getting Started Two side-by-side photos of a person showing a fitness journey. The left image shows them in a black tank top with tattoos on their arms, holding a phone for a mirror selfie. The right image shows them in a black crop top and leggings, looking more fit. The background has books and art on the walls. Text overlays include motivational phrases and tags. https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/11de2897-83fe-470b-bdca-abe06e328d5b/tempImageqf1nUB.png Getting Started You have to change yourself first, before you can change others. https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/6bbd2f34-3996-4000-ac56-c2590acafaef/IMG_1079.jpg Getting Started Two men in a gym engaged in weightlifting, with one man performing a deadlift behind a barbell and the other man assisting or spotting. The setting has gym equipment and a brick wall in the background, and the image is in black and white. https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/c16d80d7-f5af-4f2b-b082-7e1c00b6a254/IMG_1058.jpg Getting Started Woman doing incline dumbbell press with trainer in gym https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/f0980b5c-adf9-4fac-8892-9a01ae0fa08b/tempImageHHzMeg.png Getting Started Pain free and strong knees. https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/1742239951121-BRS6J2J714AKWMMTV6PY/tempImagetnQ5Mh.jpg Getting Started I can especially help people who train in martial arts avoid injury, fuel optimally, and be strong. http://www.sayerfit.com/about-me-1 daily 0.75 2025-12-04 https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/1742239967049-UP5JYBSTZ5NAFJBAKF07/tempImage1yom1o.jpg Getting Started (Copy) Hard work can still be fun! https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/0bead50a-3df6-4ae2-a291-eccfb5f61928/Xtina+Gun+Show+.jpeg Getting Started (Copy) Gun show! https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/fedd4abb-6916-4717-94e4-d3e4ea4b1c4e/IMG_7268.JPG Getting Started (Copy) Six week transformation. https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/9d3c03be-2fe5-4ada-93cd-ce6704e9157c/IMG_1168.jpg Getting Started (Copy) Two men in a gym with weights and training equipment, one man pulling a weighted sled, the other standing and watching. The gym has various fitness gear hanging on the walls. https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/614acd3a-d9d3-40da-b112-e12372ff4c4f/Aaron+Transformation+.JPG Getting Started (Copy) Six week transformation. https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/080c0f71-4718-466b-a3e5-b9500a83663b/Kira.JPG Getting Started (Copy) Two side-by-side photos of a person showing a fitness journey. The left image shows them in a black tank top with tattoos on their arms, holding a phone for a mirror selfie. The right image shows them in a black crop top and leggings, looking more fit. The background has books and art on the walls. Text overlays include motivational phrases and tags. https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/11de2897-83fe-470b-bdca-abe06e328d5b/tempImageqf1nUB.png Getting Started (Copy) You have to change yourself first, before you can change others. https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/6bbd2f34-3996-4000-ac56-c2590acafaef/IMG_1079.jpg Getting Started (Copy) Two men in a gym engaged in weightlifting, with one man performing a deadlift behind a barbell and the other man assisting or spotting. The setting has gym equipment and a brick wall in the background, and the image is in black and white. https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/c16d80d7-f5af-4f2b-b082-7e1c00b6a254/IMG_1058.jpg Getting Started (Copy) Woman doing incline dumbbell press with trainer in gym https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/f0980b5c-adf9-4fac-8892-9a01ae0fa08b/tempImageHHzMeg.png Getting Started (Copy) Pain free and strong knees. https://images.squarespace-cdn.com/content/v1/56d859202b8dde72910caa68/1742239951121-BRS6J2J714AKWMMTV6PY/tempImagetnQ5Mh.jpg Getting Started (Copy) I can especially help people who train in martial arts avoid injury, fuel optimally, and be strong.