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New Years Resolutions

Tue, 10 Jan 2012 22:51:45 -0800

2012 is here in full swing! We’ve had great weather in So.Cal. to start off the New Year and I for one have spent a lot of time outdoors, mostly riding my mountain bike.
So here you are, you’ve set your fitness goals and hopefully you started your cleaner diet and have been to the gym a couple of times. Perhaps you took my spin class or maybe did some resistance training. So why do most of us fail to keep our New Years resolutions or reach our intended goal? Everyone has their own reason but the general consensus is that people just loose interest. Let’s not fall into that trap.Let’s make this the New Year for the New You!
Choose a fitness activity or sport that peaks your interest. It should come as no surprise that if you are focused on a goal i.e..becoming a better tennis player or competing in a Triathlon, you will put forth more effort and be more consistent. The gym can be a boring and mundane place. We could get lost mindlessly going from one machine to the next and never get anywhere. Worse yet we could waste our time doing unnecessary and ineffective multiple sets on bicep curls or triceps press downs. Why do I specify mindlessly doing machines or arm isolation exercises. The reason is they are nonfunctional and in my opinion, a waste of time.
Cross-training has multiple meaning and one definition is doing the exercise that supports or enhance’s the sport you are training for. Here is an example. Your goal is to usually multifaceted, you want to ride your bike in a Century and you know that your back usually gets so sore that you can get past mile 58. So the goal is to not only have the legs and lungs to ride 100 miles but to have the core strength to prevent the back pain. Now obviously some of us may have underlying causes for the back pain but for those that don’t, a comprehensive fitness program is the cross-training I’m referring too.
I could go on with several examples but one thing that most of us agree on is we want to loose weight. No matter what your fitness goal may be, being leaner and looking fit, not only appeals to us, but motivates us too. So this is why a Functional fitness routine that not only cross-trains you for your sport but also will be the most effective way to burn more calories and get fit faster. Summer will be here before you know it so let’s get started, A New Year for a New You!

Crunch Time!

Fri, 28 Oct 2011 22:00:33 -0700

Do you love the holiday foods but dread gaining weight? Well this is what you can do now to make the holiday season enjoyable and still stay fit. I call it crunch time.

Crunch time, what does that mean? It means you exercise more consistently, and eat fewer calories now so when it comes to those special days you can enjoy the extra calories without gaining weight.

THE CRUNCH TIME CONCEPT:

The month of October starts crunch time for getting yourself fit for a few reasons. You may want to go to a Halloween party and wear that sexy costume. You want to look your best and being in shape gives you confidence.
Another good reason is the fact that Halloween ends and then all the holidays begin. If you've already lost the weight, then it will be that much easier to enjoy that Thanksgiving feast and not feel guilty.

Now we’re in the party season, you will be seeing old friends, relatives and people who haven’t seen you in a while. You are looking great, feeling great and proud of the fitness level you’ve worked so hard to achieve. Of course, as the holiday season continues, then most likely you will put on a few pounds. Now, let’s be real, you will be eating that pumpkin pie with whipped cream, and taking that second helping of mashed potatoes and gravy. If you’re like me, year-round, you are always resisting those donuts, coffee cake and frappuccinos with whipped cream that you’d love to eat. So, if you had lost those pounds before the season, then adding a few calories back will not be so detrimental. This also helps you avoid the pitfall that most people fall into of adding a few more pounds on top of the pounds they should've already lost before.
 TIPS FOR STAYING ON TRACK

1. Make your crunch time workouts your best with added intensity.

2. Be consistent with your training time.

3. Try something different like a new fitness class.

4. Use that new piece of equipment that you’ve never used before.

5. Challenge yourself with each new fitness activity.

1. Remind yourself of why you are doing “crunch time” (avoid extra pounds)

7. Be religious about eating 5-7 servings of vegetables each day.

8. Make sure to have 2-3 servings of fruit each day.

9. Have only whole grain carbs.

10. Eat lean proteins in small amounts 3-5 ounces.

Now you can indulge in the holiday treats by eating your mom's pumpkin cake or your aunts stuffing and gravy, and you won’t feel so guilty (okay maybe just a little bit.) You’ve earned your reward.

So plan ahead, enjoy the holidays and make “Crunch Time” count.

The Woodchopper!

Fri, 24 Jun 2011 22:41:57 -0700

The woodchopper is a very effective functional exercise that works your core/torso and done with intensity, and will be one of the most effective exercises for your fitness. This article will be the start of a series for my additional page on the site to demonstrate exercises and routines that I have found to be the most effective for getting fit and staying fit.
Functional exercises are great for cross training for a specific sport and/or multiple sports. Most of us work our 40hour/week jobs and usually don’t have time to play a game of softball or tennis three or four times a week. Although you do want to improve you game for the weekend. A quick forty-five minute workout of functional training will fill that void and keep you ready.
I always encourage my clients to change up their routine and move away for isolation exercise to be more into full body movements. Of course a plan should be followed to achieve your goal of a better game and improved fitness and that is the point. Take a look at my new page and try some of these exercises then implement them during you workouts if you so desire. This could bring the rewards you’ve been seeking.

Strength/Power

Fri, 25 Mar 2011 22:24:32 -0700

Dynamic fitness routines are some of my favorite quickie training sessions. Choosing a movement that is both challenging from the resistance but also challenges your overall endurance of integrating your multiple muscle groups.
These type of routines that incorporate full body movements,for obvious reasons burn the most calories. While they may seem overwhelming at first, they will permit the most effective workout in the least amount of time.
In the beginning of 2011,I had found myself needing to loose that “Holiday weight” just like the most of us. Due to my busy schedule I had less gym time and less mountain bike ride time so the poor diet caught up to me. This photo was taken about two months ago and even though my gym time has not increased, my fitness has improved.
I haven't been updating my blog with enough frequency and I promise to do so from this day forward. Thanks for your patience and I look forward to your comments and emails.

Right Start!

Tue, 10 Aug 2010 14:31:07 -0700

Starting your day with a good breakfast will set the pace for the rest of the day. Every morning we get up ready to face our day either having a plan or planning as we go. Getting the right start with a good breakfast is always the way to go. After I drink a full glass of water I love to have my “Peet’s” coffee. The breakfast shown above is steel cut oatmeal with milled fax and dried blueberries. This breakfast provides the carbohydrates I need to energize my morning. You can see my eating schedule on my previous article “My Daily Routine” . Your daily routine may not be that well planned out but don’t let this discourage you. Get the right start then continue your day by making the right choices. Don’t overdue the coffee or any other caffeinated beverages and instead full your thirst with at least 8 to 10 glasses of water. I recommend getting a big 1 liter water flask like the ones used for hiking and camping and try to drink at least 2 full bottle per day. Being fully hydrated will not only help your body function properly but will also curve your appetite so you don’t make poor choices.
Plan and make the right choices throughout the day. Have a salad with a lean protein for lunch and avoid simple carbs. You should try to use discipline and keep yourself on track. Using this method from one meal to the next,then one day to the next will get through the week. Having more complex carbs with your breakfast and lunch and less with diner is good for leaning out. If you plan it around your workouts,that’s the best. Do this to energize yourself for your workouts by choosing the whole raw foods and getting to know how your body reactsThis can be motivating and give you your best workouts. Eventually you may start shopping for the foods to go with your workouts and have your refrigerator and cabinets filled with only the right choice foods that you know will give you the energy and fitness you desire.
It’s not easy to pre=plan every meal of every day but getting the “Right Start” each day will put you on track! So each morning as you get ready for your day keep in mind that you are what you eat, and getting the best quality fuel for your high performance engine will ultimately make you fitter and healthier.