Archive for October, 2011

Monday Morning

good morning on this gloomy gorgeous monday in LA! what I hear alot of is people staying on track with fitness so here are a couple of tips. 1. look up a training schedule for a 5K, 10K or a beginners triathlon. take it one step further and sign up for one! even if you don’t officially sign up for a race it will still keep you on track and you’ll have a exercise schedule to stick to! I recommend a triathlon, reason being you swim, run, and bike. you don’t have to run out and spend thousands for a tri bike. any bike will do… If you really enjoy it and in the future want to start cycling then start with a road bike and work your way up.  remember get some strength training in twice a week when training for any race…. 2. always mix it up with cardio. run,bike, swim, box, dance, whatever you enjoy partake it! staying consistent with exercise is important but keeping it fun and always changing it up is also just as important! have a great week!

read more →

eating every 3 hours, why?

ok so here’s the deal with eating every 3 hours. do you want to hold onto fat? do you want to raise sugar levels in your body? well that’s what happens if you eat breakfast at 7am and then don’t eat again until noon or 1pm. have a small snack around 10am this way your metabolism is running efficiently and effectively. also are you skipping breakfast? what’s your reason? you’re not hungry? in a rush? do  you want to hold onto fat? slow your metabolism down? well that’s exactly what you’re doing when you skip the most important meal of the day plus when you skip that meal you make really crappy food choices for lunch and dinner! eat breakfast and no a chocolate donut isn’t breakfast… you’re food schedule should have in any given day 3 main meals and 2 snacks per day or you can have 5 to 6 small meals a day. also this isn’t just a blog I’m a personal trainer who has a few training  slots opened so if you want to change you’re life for the better get in touch with!  stay healthy, stay fit, stay happy!

read more →

are you getting at least 7 to 8 hours of sleep a night?

Do you consistently get less then 5 hours of sleep a night? Do you know what it’s doing to your body? No? And, are you still asking yourself why that 5 extra pounds has turned into 20 extra pounds? ok, well here are the answers that you were looking for. I hope this sets your mind at ease but also pushes you to start taking care of yourself!! First and foremost it changes your BMR(basal metabolic rate). that is the calories you burn if you just stayed in bed all day. it will actually lower the amount of calories you burn in a day. not good… 2. it interferes with how the body breaks down carbs which causes high blood levels(glucose ) which causes high insulin levels which causes HIGH FAT STORAGE. not good…3. You will crave carbs like crazy! not good… 4. reduces a growth hormone that regulates fat and muscle proportions. not good… 5. can increase the risk of diabetes. NOT GOOD… 6. can increase blood pressure. NOT GOOD… 7. can increase the risk of heart attack! NOT GOOD… I know i sound like a  crazy person now and I’m sorry if I’m sounding preachy but look at all the damamging effects! some can cause serious health problems, even death! so this is what I suggest, make a list of  all the healthy parts of your life. then make a list of all the unhealthy parts and compare. if the unhealthy out weights the healthy it’s time to make a change! because, chances are if you aren’t sleeping enough  you’re probably not eating healthy, or exercising or dealing with stress properly or staying hydrated… it’s time to change!

read more →

Monday Mornings!

I know sometimes mondays may seem like, “oh gosh, I have to start another week of working out!” “I just don’t feel motivated!” so, this is what you do. change up your routine. every 2 weeks you should be doing that anyway. Two reasons. 1. muscle confusion 2. so you don’t get bored. So mix it up this week! Have a great Monday!!

read more →

how long have you been trying to get to your fitness goal??

ok so here’s the big question of the week from me to you, “How long have you been trying to get to your fitness goal with no success?” 6 months, 10  months, 2 years, 5 years after your first child was born?? Does the weight keep coming on and you keep asking yourself why? You’re saying,  ”I’m putting in the work and watching my diet but nothings happening!” And, here’s what I think. You’re not putting in the right kind of work and you’re not eating healthy enough.  Here are some questions that I would ask you when we were going through the  fitness assessment before our first session. 1. How’s your diet? 2. Are you getting enough sleep? 3. How are your stress levels? 4. How many times a week are you weight training? 5. How many times a week are you getting cardio in? 6. Are you hydrated? If you can’t accurately answer all of these questions or have answered no to some of them there are  issues that are in major need of  tweeking. Do you know how to tweek them? Do you really want to get to your fitness goal????  Food for thought on this very lovely Friday afternoon!

read more →

Do you want to lose 1 pound a week or 2?

So this is how you lose one pound a week. create a deficit of 500 calories per day. if you want to lose 2 a week create a 1000 calorie deficit a day. how do you do that? 2 a days! what is that? 2 intense work outs in one day. How do you  know how many calories you’re burning in one work out? 1. Buy a heart rate monitor. 2. read the instructions on how to use the heart rate monitor. 3. Hire a trainer who will train you properly so that you are getting the most out of your weight training and to also tell you what to do when you’re not  training with them. 4. work your ass off!! 5. work your ass off!! whoever told you that getting healthy and fit was easy isn’t fit or healthy! it’s really hard work but the pay off is worth all the sweat and tears! Guaranteed!

read more →