positive mindset

4 Ways to Keep a Positive Mindset This Winter

4 Ways to Keep a Positive Mindset This Winter The winter blahs can drain your body and your mind. A combination of minimal daylight, less time spent outdoors, a reduction of vitamin D, and colder weather can contribute to a worse mood, a negative mindset, and even seasonal depression. Here are four ways you can […]

Mindset Affects Your Workout Results

How Mindset Affects Your Workout Results

How a Positive Mindset Positively Affects Your Workout The biggest roadblock standing in the way between you and a fitness program may be your own thinking! Mindset plays a key role in how you view yourself, your physical abilities and mindset affects your workout results! At Cause and Effects Fitness, our certified personal trainers take […]


Psst… If No One Has Told You–You Are Worth It

Don’t Let The Feeling “I’m Not Worth It” Hold You Back by Coach Chad, Certified Personal Trainer, Health Coach, Behavior Change Specialist So, you’re not happy with the current state of your body and you’re thinking it’s time to do something.  It’s time to make some changes. As Jim Rohn says, “If you want things […]

Don’t Let Fear Hold You Back

Change can be scary. Especially because we imagine all of the worst possibilities of what might happen if we change. It’s easier to stick with the status quo and hide in our little comfort zone cocoon. But as the saying goes, “Nothing changes until you change.” If you’re not happy with the way things are […]


“I want to ‘tone up.’” This is one of the most common things we hear at the Un-Gym, our personal training studio in Lancaster, PA. “I don’t want to get ‘bulky,’ though,” is the inevitable follow-up. This is understandable–most people, especially women, don’t want to look like a hulking bodybuilder. They just want to look […]


When you make a New Year’s resolution, you’re setting yourself up to fail. It may sound strange coming from a personal trainer, but it’s true. According to a recent study by the University of Scranton, only 8 percent of Americans actually achieve their resolution. That means 92 percent of Americans fail to reach their resolutions every […]

Find the Best Personal Trainer for You

You’ve tried many things to lose weight, get in shape, tone up, build muscle, get stronger and get healthier, but haven’t been as successful as you would have liked to have on your own. So you are considering turning to a professional for help in your journey to a better you. Here are some tips […]

Don’t Give in to Your Food Cravings

Cravings. We all face them in different ways. Some have a standing date with the refrigerator every night at 2 a.m., others grab a quick, unhealthy snack on the go when they think no one is watching. Food compulsions are serious issues for many people, and they often have nothing to do with hunger or […]

Top 10 Healthy Living Apps for Your Smartphone

We recently compiled a list of our favorite healthy living apps you can use almost anywhere. From monitoring your nutrition intake to adding upbeat music to your daily routine all from your mobile device, maintaining your health has never been easier. Calorie Counter & Diet Tracker By: MyFitnessPal Platform: iOS, Android Price: Free (In-App Purchases Available) / Purchase […]