Listen to my latest phonecast
Archive for the ‘Exercise’ Category
Fitness & Real Life – DO What You Love For Fat Loss
Tuesday, January 24th, 2012Try TRX- Las Vegas Personal Trainer
Monday, January 23rd, 2012
If you haven’t tried TRX Suspension Training, I suggest you do. It’s not your average every day workout, and you’ll learn more in one session, than you likely will going at it with Shaun T, or Tony Horton in any amount of DVD’s. If you don’t know what it is, basically it’s exercising using your bodyweight as resistance through a few strategically placed positions and a couple of straps. That’s the simplest way to put it. Sounds simple enough, but the amount of different exercises you can do is pretty much endless, because you can do variations of exercises, using one side of the body, both sides, one leg, two legs, feet suspended by your toes, feet suspended by your ankles, facing the anchor point, away from the anchor point, side facing, straps shortened or lengthened, deep vector angle, shallow vector angle…. I think you get the point. But then most guys will automatically stop once I say bodyweight. I have actually gained strength and muscle size using the TRX, and I have also gained mobility and flexibility. It’s pretty much the best of all worlds. Women love the fact that you aren’t pushing around heavy weights, that will make you “bulky”, because you gain muscle fast, right? Most women do. Ok. You are the only one. Promise. Back to TRX. It’s just going to make you look and feel great. You should try one of the classes. Get a different take on fitness. Maybe something you haven’t been doing, is the answer to all your fitness goals.
Roadmap to Ripped- Las Vegas Personal Trainer
Tuesday, January 10th, 2012Roadmap to Ripped? What does that mean exactly? No, you don’t have to go to Las Vegas to understand this, but it might help. Only because I’m here, lending my personal trainer expertise to help you read that roadmap.
OK. So, here’s the situation. Your parents went away on a weeks vacation. Wait. No, that’s wrong. OK. New situation. You want to get ripped. You want to lose fat. And on and on. We all know the feeling. But have you thought about how you are going to do this? Let’s pretend our goal to rippedness, is actually a trip. So. what do we need for our trip? If we are going somewhere we’ve never been before, we need directions. Whether it’s through GPS, or Mapquest, or Rand McNally, someone has to tell us how to get there. Then we have to find our vehicle. Are we going to fly, or take a train? Maybe we’ll drive our own car. Who is coming with us? Do we have travel buddies that would make this trip more enjoyable, or people that could help us find the way? Also, we more than likely will need to fuel up for this trip. Can’t go anywhere without gas. Once we have all that figured out, we are set right? Cross country trip here we go. Not quite. We have to map out points of interest along the way, refueling, and recharging. NOW, let’s be on our way.
Let us translate this into fitness. Minus the Fresh Prince reference, let’s take a look at what we just talked about. We need directions. We can’t go anywhere, unless we know how to get there. If you have no goal, or end point in mind, you’ll just be running circles and using a lot of fuel, for nothing. Make a goal, and figure out how to get there, with specific directions. This could be something like saying you want to lose 10 pounds by March 1st. But if you don’t have any way to do that, more than likely it won’t happen. Maybe you take the advice of someone like me and sign up for a fitness program, and start to learn about nutrition. There are your directions. As far as your vehicle of choice, we aren’t left with many options, as we only have one body, but that’s a good thing, because there is one less thing to think about. Do you have travel buddies? Maybe your spouse, brother, roommate, or co-worker has the same goals as you. You could buddy up, and make this less of a solo mission, and be entertained by your travel companion. Maybe that companion is your trainer. Either way, making the drive yourself is usually less enjoyable. When we are talking about fuel, we are talking about food. Are you going use inferior food to fuel this trip, or are you going to put the premium in, so performance of your vehicle is top notch? We want the cleanest, highest performance food for our bodies. You aren’t going to try and gas up a Lamborghini with the cheap stuff, are you? As far as the points of interest and refueling, if this is a cross country trip, we are going to need to rest at some point, let our body recover, and refuel, and take in the scenery of the journey. Acknowledge the 3 pounds you lost. Notice the new ab you see in the mirror. Enjoy it.
This trip is not always easy, and sometimes, it gets boring. You get tired when it seems like you’ve been driving forever, but you always have to keep that end point in sight. Break up the journey, stop every so often, and you’ll find that this trip isn’t really as long as you thought, and you don’t hate it, but actually enjoy it. The Roadmap to Ripped is usually already around you.
This Will Make You Mad- Las Vegas Personal Trainer
Thursday, December 8th, 2011
This will make you mad. What I am about to say, will make you mad. I said it again. Normally, I don’t say things like this, because as a personal trainer in Las Vegas, you try not to offend any potential clients. But sometimes, things like this need to be said, for the better of everyone. Consider the following post “tough love” from me.
You are fat. If you aren’t fat, you don’t have to read this, but you may very well get what I’m talking about. Now, here is a list of the things that HAVE NOT made you fat:
Your genetics.
Your job.
Your kids.
Your work schedule.
Your Pets.
The FDA.
The economy.
Your husband/boyfriend/wife/girlfriend.
Your kids soccer practice.
Your work deadlines.
Technology.
The holiday season.
People’s birthdays.
Your vacation.
Your pregnancy 2 years ago.
The amount of money you make.
The amount of time you have.
Yo Gabba Gabba.
The cost of a gym membership.
The cost of healthy food.
And on. And On. And ON….
Now, here is a list of the things that HAVE made you fat:
YOU.
That’s it. You are strictly to blame for where you are with your weight. Don’t blame anyone else, or anyTHING else. You are directly responsible for every little piece of cake you have put in your mouth, every beer you have chugged, every cheeseburger you have inhaled, every loaf of bread you have spread butter on, and every workout you have skipped. I am sure at first, you will take offense to this, because it is basically calling you out. But if you actually think about it, how exactly did any of the above reasons make you fat? Did your kids soccer practice make you have to go to the drive thru and order a value meal, or was it up to you to prepare before hand and make sure that wasn’t the end result? Did your work make you miss your workout because you stayed an extra 3 hours past 5 pm, or did YOU make you miss your workout because you wouldn’t take 15 minutes out of your day to make sure you “got it in”? For every reason you say you can’t drop the weight, there is 5 solutions. Sometimes it takes the realization that the only thing that is holding you back from being the “fit” you, that you want to be, is yourself. Let’s take for example, this holiday season. I will guarantee you that multiple people will be telling me that they aren’t coming to fitness camp because there is a holiday party they have to go to, or they can’t afford it right now (which is valid), or they like to hibernate in the winter, and they’ll pick it up in the New Year. I understand that there are holiday parties, but you could go get your workout in on your own. You don’t have to rely on someone else to work out. Everyone knows how to do jumping jacks and pushups and lunges. Do them on your own time. If you can’t afford it, same deal. Do what you know, on your own. Take accountability and be proactive. And third, you are not a bear. Bears hibernate. People do not. Every time you hibernate and don’t work out in the winter, it puts just a little bit more fat on your body, and makes you just a little bit more unhealthy, and will make it even harder to get to where you want to be ultimately.
I am sorry If I offended anyone, but sometimes as they say, “the truth hurts”. I hope it only stings for a second, until you realize, that there is truth to this truth, and you can decide to change what you are doing for the better, or you can keep getting fat. Don’t blame this on circumstances. Assess your circumstances, and find solutions to the road blocks. If you are driving cross country and a road is closed, do you cancel your trip? I would hope not. You find a route that works. That’s what you need to do with your overall health. Happy Holidays:)
Use Your Dog To Get In Shape- Las Vegas Personal Trainer
Sunday, November 20th, 2011Do you have a dog? Shouldn’t your dog be getting some exercise? You can use your dog to get in shape. All it takes is a half hour a day, which is what you are supposed to walk your dog for anyway. You can even break up this time into three daily walks of ten minutes each. Use that time, of taking your little loved one out to do his or her business, and use it as exercise. Walk briskly, or even RUN, while you are out with your pup. When they are ready to go to the bathroom, they’ll let you know. Most people will leisurely walk their dog, and let them take their time. Use that time. This takes out that one excuse most people have. They say they don’t have enough time. If, while you take your dog out, your are walking fast, or running, you can use that as part of your exercise routine. Sometimes, it’s the simple things people don’t think about, that can benefit them more than developing this intensive, creative exercise program. So tomorrow when you take your little Tyrone out, make him go FAST.
Fitness & Real Life – Are You A Failure?
Tuesday, October 18th, 2011Listen to my latest phonecast
Build Muscle, Burn Fat- Las Vegas Personal Trainer
Wednesday, September 21st, 2011You need to build muscle. You also need to burn fat. Wouldn’t it just be awesome, if doing one, would help the other? Well, luckily for you, it does. 
Your personal trainer is here, at your service, to tell you, it’s not as difficult as you think. Let’s just make todays blog post very simple. I have a few clients who wear those monitors showing you how many calories you burn throughout the day. I also own one. If you don’t know what I’m talking about, you can check out the one that I own, here. Well, let’s say these things are accurate. Right now, it says that I burn on average 3200 calories a day, at rest. Because I’m active, have a low body fat percentage, and weigh 190 pounds, I can eat 3200 calories each day, and not change a thing. One of my clients, who, let’s say weighs 150, burns about 1700 calories at rest, but has a higher body fat percentage than me. So I burn almost twice as many calories, but don’t weigh twice as much. I have a much lower body fat percentage, so I in turn, have more muscle. I won’t gain fat nearly as easily, because I have a higher ceiling for the amount of calories I can consume. So wouldn’t it make sense, if you don’t want to gain excess fat, to build muscle? Just based on these numbers alone, you would want to build a couple of pounds of muscle, regardless of your weight. Let’s be honest. In Las Vegas especially, but throughout the nation, we have become a society of over-eaters. So if you go past your allotted calories for the day, where do you think that excess is going to end up? Not in a six pack, but in a keg. It will result ultimately, in you storing body fat. So whether you are 150 pounds, 300 pounds, or 90, it would make sense to put a little muscle on your frame, if, only for that extra calorie cushion. And look at it this way too. If you build muscle, and don’t eat more than your daily needs, what do you think is going to happen? You will burn fat, because, your body needs extra calories now for energy, and the first thing your body will look at, is stored body fat. So, it’s a plus two! Build muscle, burn fat, and if you want, you can eat just a little more!
Six Pack Abs and Lower Body Fat Tips- Las Vegas Personal Training
Thursday, September 8th, 2011
You want six pack abs. You want to get lower body fat. I deal with that every single day being a personal trainer in Las Vegas. No one really wants to know the real answer to how you get six pack abs, which to be honest, is pay attention to your diet, get great workouts, and don’t really deviate from the program at hand. Most of the people who do that, and not some VARIANCE of that, all have six pack abs, and don’t necessarily need to listen to this. For the ones that don’t, here are just a few tips, with no explanation included today, to help you get results. Because, that’s really what we want. Doesn’t matter how it works, just that it does. (I have NO idea how this computer works, but I do like that I can type on it and send out this blog!) So, without further ado:
1. Eat WAY More Fruits and Vegetables- You load up on these, and you will watch weight loss happen right before your eyes. Most people get 1 serving of fruits and vegetables a day. ONE! Even the Food Pyramid says 5-11 servings of fruits and vegetables. Switch out the chips and processed crap for these nutritious items. With that being said….
2. Eat More Protein- If I had one thing to say to people about how to get ripped in a hurry it would be this: Pair a protein, with a vegetable every time you eat, and you will be ripped, period. your protein can come from whatever source you want, chicken, turkey, lean beef, soy, dairy, whey and the list goes on.
3. Do The Right Kind Of Cardio- Your 45 minutes on the treadmill is not going to cut it. You need to look into High Intensity Interval Training(HIIT). There is an interesting article by a great trainer named Ryan Halvorson in Details Magazine going further into this.
4. Don’t Drink The Kool-Aid- Too many people in Las Vegas fall prey to this, and I’m sure it happens elsewhere. You really want to lose body fat, quit taking shots, quit drinking beer, and quit it with your Captain and Cokes.
5. Do Total Body Movements, Not Crunches- You don’t have to do a million and a half sit ups to get abs. Try integrating moves like burpees and squat jumps where your abs have to brace you, to build strength in your gut.
6. Get Some Rest- Your body needs the rest to recover and build strength and burn the fat. So try to get anywhere between 7-10 hours of sleep a night.
That’s it. Follow those 6 tips, and you’ll be on your way. It’s really a lot simpler than you would think, just takes a little dedication and drive. That’s all. Six pack abs, and lower body fat are definitely within your reach.
Personal Training-The Easy Way To Get In Shape
Friday, September 2nd, 2011Personal Training CAN be an easy way to get in shape. CAN is the key word. And “easy” is relative. There is no easy way to get in shape. That’s the reality of it. There is no magic pill. There is no effortless workout. There is no silly device that lets you lay there and get abs. A pair of spanx or that stupid shirt you see on TV that gives the illusion that a guy doesn’t have a gut, doesn’t get you in shape. YOU get YOU in shape. Fact of the matter is, when it comes down to it, YOU decide how hard you work, what exercises you do, what kind of program and nutrition plan you follow, if you go out drinking, if you decide to skip your workouts, and on and on and on. It’s up to YOU. You can make it easier, by hiring a personal trainer to take out the guess work. But just because you hire a trainer doesn’t mean your job is over. YOU decide what you eat, remember? YOU decide, the other 165 hours out of the week, what you are going to be doing to either move towards your goals, or away from them. Personal Training can be a big help, but YOU decide how “easy” it is to get in shape.
Fitness & Real Life Your Real Life Fitness – 27th phonecast
Wednesday, August 24th, 2011Listen to my latest phonecast
