Welcome and Hello!

If you have landed on this page, Welcome to S.M.A.R.T. Fitness Studio’s online presence. Here you will find information about exercise and fitness and health. Today however, I simply want to say Hello.” If you haven’t visited the Studio in person yet, I hope to meet you soon. You’ll like it. The Studio is comfortable, inviting and encouraging. And...there’s no other studio like it in West Philadelphia.

Located at 2499 North 50th Street, Philadelphia, PA 19131 (the Ground Floor of the Bala Apartment building), we offer Spinning and other types of Group Fitness classes. Did you know that the benefits of exercise lingers throughout the day? You continue to burn calories after your workout is done. Use this benefit during the day when you are eating instead of when you are sleeping. Then again, perhaps evening classes are better for you to de-stress after a hard day’s work. Whatever time of day, make sure you get your workout in! Check out the “classes” link on this site and click on classes. Our instructors are awesome and committed to giving you a rewarding experience.

Oh…I didn’t mention that Personal Training is available. Working with a Personal Trainer can create a specific workout plan just for you based on what you want to achieve. Contact me directly and we’ll set up a time to talk about your health and fitness goals.

So, “Welcome” and “Hello” once again...

Feel free to reach out to me via email or text (267) 713-9403 (or in person) with your comments about the class schedule, the website, or something else you may want to ask or say.

And, I hope you find the blog posts below helpful and informative!

Best regards,

Debra Williams, ACSM-CPT




A diet can help you lose weight, but you can use body composition exercises* to keep the muscle along the way. It's not as complicated as it sounds. You just have to combine body composition activities and cardio exercise with a diet full of lean protein to encourage weight loss and shape a stronger body.

Smart dieters use lean protein for weight loss. Why? Because lean protein foods help you to feel full longer and help you to feel more satisfied. The result is that many dieters eat less during the...


You should if you are trying to lose weight. You can calculate your energy balance and figure out how much to eat each day when you know your number. You need to reach a negative energy balance to lose weight.

To reach a negative energy balance, you need to make sure that you put less energy in your body than your body uses. That means that you need to consume fewer calories than you burn each day. But to do that you need to know how many calories you...


A bowl of oats is a blank canvas, ready to be paired with a truckload of other high-quality, nutritious ingredients.

*If you don't like oatmeal see below for Healthy Alternatives to Oatmeal

In a world of green juice and chia seed pudding, this age-old dish is the original, and perhaps most powerful, superfood!



Have you ever started a fitness program and then quit? If you answered yes, you're not alone. Many people start fitness programs, but they may stop when they get bored, they don't enjoy it or results come too slowly. Here are seven tips to help you stay motivated.

1. Set goals

Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It's easy to get frustrated and give up if your goals are too ambitious.

For most healthy adults,...


While exercise injuries are common when first starting out, there are seven simple things you can do to help avoid them:

1. Have a Routine Physical

It is always a good idea to see your doctor for a fitness test before starting an exercise program. Any new activity can place stress on your body, particularly your joints and cardiovascular system.

2. Get a Personal Trainer

If you just don't where to begin, find a personal trainer who can get you started safely and...


As difficult as it may seem, there are some simple and effective ways to stay fit after age 50, 60, or 70! These five simple tips can help you get (and stay) fit.

Lift Weights

Weight lifting may be the single best way for older women to maintain overall fitness and stop the slow creeping fat gain. Building strength with weight training is possible at any age, and some studies show women in their 70's building significant muscle by lifting weights 2 to 3 times per week.

Walk Regularly

Walking has consistently been shown to...


There is an endless array of strength training programs and theories out there, much of it geared toward bodybuilders and advanced exercisers. If you’re just getting started, it’s quite easy to become totally confused by all of the anatomical terms and gym jargon. We’d like to fill in the gap by giving you the foundation of any safe and effective strength training routine. You’ll learn the names of the major muscle groups and the exercises that target them, the difference between sets and reps, the elements of proper form, and the basics of frequency and progression.


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As you grow older, an active life is more important than ever. Even as the world tells you it's time to retire, relax, and take it easy, your body is craving for you to keep moving. And though you may be ready to retire from your 9-5, don’t hang up your walking shoes quite yet. The truth is that if you really want to enjoy these golden years and get more quality time from them, your best strategy is to exercise regularly.

The American Council on Exercise reports, “As you grow older…regular exercise can help boost energy, maintain your independence,...


The transition from a sedentary lifestyle to an active one is a physiological marvel. Whether you are new to exercise or are a longtime athlete, understanding what happens to your body during those first few minutes of exercise will help you stay safe, comfortable and motivated. You'll also be able to get the most out your warm up and entire workout.

Why Do I Feel So Out of Breath?

If the first 5 minutes of your workout are the hardest, you aren't alone. That feeling of early fatigue during exercise is actually quite normal. In fact, it happens to even highly...


A personal training & exercise studio is a more intimate setting for working out with a personal trainer or small group of individuals in group fitness classes. While everyone knows what a gym is, that doesn't mean that working out at the gym is right for everyone. Many people grow tired of the same gym setting year after year. This is the biggest reason why so many people are turning to personal training and exercise studios to get more personalized fitness training. Plus, it can be hard to have personal training sessions at a typical gym...


  1. You don't know how to start an exercise program
  2. You are not seeing results when you workout on your own
  3. You are bored with the same old workouts
  4. You need to be challenged

  5. You need accountability and motivation
  6. You have a specific illness or injury and want to work with an experienced trainer to avoid any further problems
  7. You are training for a sport or an event
  8. You want supervision and support during your workouts
  9. You want to learn how to exercise on your own
  10. You would...
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We may not always be able to control how our abs look, but we can control how strong they are.

Six-pack abs look good, but strong abs can make you feel good. A supported spine makes daily activities easier and protects you from back pain and injury. Moving beyond crunches, beyond the six-pack, can show you what your abs can really do.

The Truth About Abs

Ab myths have been around for decades, perhaps even centuries, all due to that singular goal...


Activity/fitness trackers are ideal for any minor or major fitness goal. This includes training for running events (like3Ks), losing weight and/or just keeping fit in general. These devices acts like a personal trainer that you carry around.

The best way to ensure that your fitness goals are fulfilled is through tracking your daily activities and consistently measuring your performance....