Spitz Fitness

You can work out 5 days a week, crush every class, and still struggle to see results.

It’s not because you’re not working hard.
It’s because your daily habits outside the gym are what truly move the needle.

If your workouts are on point but you’re eating 1200–1500 calories with no idea how much protein you’re actually getting, skipping meals during the day, and barely sleeping, your body is running on empty. You’re not building muscle, your metabolism slows down, and fat loss becomes nearly impossible.

Most people think they need to do more. More workouts. More cardio. More restriction.
But what they really need is consistency with the basics:
✅ Hitting daily protein goals
✅ Staying active outside the gym
✅ Getting enough sleep
✅ Managing stress and recovery

Those “little things” are what separate frustration from progress.

If you’ve been doing all the classes and still aren’t seeing the changes you want — it’s time to take a closer look at your daily habits.

Let’s build a plan that actually works for your lifestyle.
Message me “HABITS” and I’ll help you fix the missing pieces.

🚨Online Client Spotlight🚨

Have you been disappointed with past dieting attempts, failing to achieve the desired results?

Or perhaps you experienced quick progress only to regain all the weight and more once you stopped?

Unfortunately, my client Brian went through both of these challenges. Initially, he tried a restrictive 1200-calorie diet, shredding 30lbs in 90 days, only to regain 50lbs within six months after the challenge. Then, he experimented with a no-carb diet for 45 days, initially losing 10lbs, unaware that it was mostly water weight.

When Brian’s friend referred him to me, he was hesitant about trying any diet. But little did he know that his entire perspective on food was about to change! I guided him through a journey of relishing his meals, shedding body fat, and adopting a sustainable, long-term approach to his health.

Check out his astounding results after just six months! Brian achieved this remarkable progress by savoring his favorite foods with minimal restrictions, all while staying true to his weekly calorie goals. Even with dining out multiple times a week, he successfully embraced a brand new lifestyle that led to this incredible transformation.

Believe it or not, Brian hits the gym only three times a week, proving that consistent progress doesn’t require extreme routines. His primary hobby? Gaming! Yes, you can achieve your fitness goals while still enjoying the things you love.

Brian exclaimed, ‘I’ve never felt like I was on a diet while working with you! I’m no longer afraid of food or impromptu outings with friends. Why was this so challenging for me in the past?’

Optimizing his nutrition and lifestyle were pivotal to his success, resulting in an impressive 43lbs weight loss so far.

Lauren is 35 and works as a consultant. The calendar ruled her life. 12 to 15 hour days. Back to back flights. Hotel rooms that felt more like home than home. She felt burned out and uncomfortable in her own skin. She did not like working out, but she wanted change more than she wanted comfort.

We built a simple plan that survived travel and long days. Short strength sessions she could run in any hotel gym. 3 lifts each week built around the basics. Clear protein and calorie targets that worked with airports, room service, and client dinners. Movement goals that fit between meetings. Sleep routines that helped her come down after late nights.

Week by week she pushed herself even when she did not feel like it. Form first. Small jumps in weight. Consistency over perfect days. Personal records on squats and deadlifts showed up every few weeks and her confidence followed.

Lauren dropped 18 pounds of fat and added visible muscle. Clothes fit the way she wanted. Energy returned. Work felt manageable again because her body finally had support.

She faced burnout head on, built strength, and found a routine she can keep. This is what happens when the plan respects your reality and you show up anyway.

💪 Client Spotlight: Adam’s Incredible Journey

Meet Adam, a true inspiration and a testament to what dedication, consistency, and hard work can achieve. In just 10 months, Adam has lost over 100lbs, inching closer to his ultimate goal of shedding 120 lbs. What’s even more impressive? He’s done it all while living life to the fullest—enjoying sporting events, family trips, work commitments, and even a few Disney vacations.

Adam’s journey isn’t just about the numbers on the scale; it’s about the incredible strength he’s built along the way. With a 429 lb deadlift and a near 400 lb squat, his power in the gym has skyrocketed, proving that you can lose weight and get stronger at the same time!

Adam’s success story reminds us that achieving our goals is possible, no matter how big they may seem. His relentless commitment, even when life is busy, shows that with the right mindset and support, you can crush your goals and still enjoy the moments that matter most.

If Adam can do it, so can you. Let’s keep pushing, keep striving, and keep believing in our potential. Your journey starts with a single step—what will yours be?

🚨 Most people quit on themselves in the fall & winter. That’s why by spring… they’re still hiding under hoodies.

But our clients? 👇
They’re dropping fat, building muscle, and already locking in the bodies they’ll show off next summer.

The secret? They double down now while everyone else is waiting for New Year’s.

💪 Don’t wait until January. Start today → so by spring you can:
✅ Fit into clothes you actually feel confident in
✅ Enjoy life without food guilt or “restrictions”
✅ Finally hit the goals you’ve been putting off

The transformations in this post are proof: It works.

One of my clients, Brian, just sent me a message and shared a BIG win with me! He has maintained ALL the results we achieved during our 6 months of working together!

When we met, Brian had been stuck going back-and-forth between losing weight and gaining it all back. He was never able to keep the results that he was achieving when he was very strict with his training and diet.

I knew immediately I wanted to help him make lifestyle changes and create a plan for sustainability.

So that’s exactly what I did! We worked together on a three step plan to get him the results he desired and keep them once they have been achieved.

☝️we started with creating a nutrition plan around foods he enjoyed without restrictions which would allow him to stay on track for the long run.

✌️we worked on creating a morning routine that would set his day up for success. This helped his mood, energy, and confidence knowing that he was making steps towards achieving his goals everyday!

LASTLY we created an accountability check in system that was clear and precise. He knew the weekly expectations and goals.

Brian, from Yo-Yo results to CEO of his new lifestyle! He now can enjoy all the foods without feeling guilty, because HE KNOWS the systems that will allow him to maintain the physique that he desired.

If you want to learn more about the changes we made for sustainable results that drop me a 🍎 below!!!

Jacob is early 30s and works in healthcare. After school he went straight into long shifts and the gym slipped. 4 years passed before he finally had room to focus on himself. By then the scale was up and strength felt stuck.

We started where his days actually happen. The hospital. For the first 3 months we built simple nutrition habits that worked with cafeteria lines and takeout on the drive home. He learned how to order protein first at chipotle, how to make a better burrito choice at moes, and how to turn his usual sushi order into a higher protein lower fat meal. We used a reverse diet to bring calories up, set clear macro targets with more protein and carbohydrates and a little less fat, and kept flexibility so nothing felt like a diet.

Training was back to basics to rebuild his foundation. 3 focused lifts each week. Solid technique. Steady progression. In the next phase we aimed at a single goal he cared about. A bigger bench. Over the following 90 days his one rep max climbed from 185lbs to 240lbs.

Sleep had been a red flag, so we cleaned up evening nutrition and added blue light blockers at night. Quality improved and recovery followed.

The result is a body that matches the work he puts in. Leaner, stronger, and confident in and out of scrubs. The plan fits 12 hour shifts and last minute pages because it was built for that reality from day 1.

If you are a guy in the healthcare world and the job has taken over your training, Jacob is your proof that structure beats willpower. Build habits where you live, fuel the work, and lift with a plan.

🚨In Person Client Spotlight🚨

70+ lbs weight loss so far in his fitness journey! Just passed the 250+ bench press mark!

“My husband and I started training with David nearly 2 years ago, when we were at our heaviest. Within 2 months we’d lost 30 lbs, built up critical strength and most importantly, with David’s positive attitude and reinforcement, also got an ego and mental boost in the process! By the end of 9 months I was over 70 lbs down, to the weight I hadn’t enjoyed since college. His guidance on how to safely lose weight and dietary guidance gave us the flexibility to make a long term change in our eating habits that allows us to indulge and still stay on track!

Also to highlight, with substantial back issues and past surgery, David customized my regimen and has watched me like a hawk to make sure I keep proper form and build strength in a safe manner - all thanks to his extensive ongoing education in all matters related to health & wellness. Calling him for a consultation and committing to his program was the best decision we ever made!”

(LL Google Review)

9 months ago Drew was lost in the gym and guessing in the kitchen.

He’d already tried “online coaching” once—only to get a cookie-cutter plan that left him spinning his wheels.

We stripped things down and focused on what actually works — getting his nutrition dialed in with just two numbers: protein and total calories. No overly complicated plans. No endless rules.

He hit the gym four days a week with a strength-based program built specifically for his goals, paired with a simple daily movement target to keep things consistent without burning him out.

His main goal was simple — to lose body fat and finally look like he actually lifted. After just under nine months of solid work, he crushed that goal.

Even better? His confidence at work skyrocketed. He earned a promotion and hit record-breaking sales numbers — and he’ll be the first to tell you that the changes he made in the gym played a huge role in that.