Serial Trainer











{January 8, 2011}   Starbucks..mmmm

I wanted to thank the lady in front of me in line for my Skinny Caramel Macciato (did I spell that right??) who, for no reason other than someone did it for her the day before, paid for my Starbucks.

Kind acts like this are amazing. I’m glad to see there’s still a bit of humanity and connectedness among us!

I didn’t even know her, but she’s my favorite person today 🙂

Happy Saturday!!

Serving Size: 16 oz

Amount per Serving
  • Calories 110 Calories from Fat 10
% Daily Value *
  • Total Fat 1g 2%
  • Saturated Fat 0.5g 2%
  • Monounsaturated Fat 0g  
  • Polyunsaturated Fat 0g  
  • Trans Fat 0g  
  • Cholesterol 10mg 3%
  • Sodium 140mg 6%
  • Potassium 0mg 0%
  • Total Carbohydrate 15g 5%
  • Dietary Fiber 0g 0%
  • Sugars 12g  
  • Protein 11g 22%
  • Vitamin A10%
  • Vitamin C0%
  • Calcium35%
  • Iron0%
  • Vitamin D0%
  • Vitamin K0%
  • Thiamin (B1)0%
  • Riboflavin (B2)0%
  • Niacin (B3)0%
  • Vitamin B60%
  • Biotin0%
  • Panthothenic Acid0%
  • Manganese0%
  • Chromium0%
  • Molybdenum0%

Read more: http://www.livestrong.com/thedailyplate/nutrition-calories/food/starbucks/grande-skinny-sugar-free-caramel-macchiato/#ixzz1ASYgQI3u



{January 6, 2011}   ……what?

http://m.guardian.co.uk/ms/p/gnm/op/sSCb3QRSZucP5iLRAfqL-dQ/view.m?id=15&gid=commentisfree/2011/jan/05/gym-genius-con-exercise-hungry&cat=commentisfree

I read this article and…I must say..I was almost in a fit. Almost.

I see his point but this author is playing a dangerous game with the health of millions of people.

I’ve stated before that you don’t HAVE to have a gym to work out but the theory that gyms are a scam is rubbish. The fact is…that like going to church or AA meetings..people like to be in groups ..and NEED the escape of being with others that share a common goal.

Surely, if you can get the same workout doing sports or martial arts..good! But there is no shame in having a little vanity and taking pride in ones self.

The other point he tries to make is that exercise makes you hungry …uh ..well yeah. Duh. We were grazers. We walked around and foraged for food. That’s what humans do!

The fact that we are sedentary as a general rule..with the influx of technology doing a lot of our work for us..hasn’t taken away from that natural instinct. We still eat because we’re hungry..and when we’re not ..because when we see or smell food..our bodies respond with “hell yeah! We found it”..except that its so readily available.

I could rant about the obvious issues we face..the inability to stay hungry, the lack of skills to cope with the emotional or psychological problems..but the fact remains that exercise has more benefits than “playing to ones sense of vanity”

If more people loved themselves we might have less things to worry about than paying $20 bucks a month to workout on the treadmill.



{January 5, 2011}   Clarification..Serial Trainer

Some people have said that there is copycat “serial trainer” out there ..

just to clarify …I’ve looked the other one up and be still your hearts, that person is not me and they have nothing to do with this site or working out for that matter. However!…we both love martial arts! So that’s a good thing..I think.

Every serial k…er..trainer..;D must have a copy cat..but they never quite live up to the original.

Happy Training!



{January 5, 2011}   Kettle Calling the Pot..belly?

Some of you have read my “Poor Man’s Gym” and I wanted to update some exercises for those of you that don’t have access to a home gym and want to tear it up at home. I cannot stress the importance of kettle balls and bands enough. If you want a nice, toned look..these two items will help you obtain it and even more so if you combine them with calisthenics.

Now, some of you are sitting there with that “deer in the headlight” look and wondering what the heck that big word, calisthenics, means:

calisthenics: are a form of dynamic exercise consisting of a variety of simple, often rhythmical, movements, generally using minimal equipment or apparatus. They are intended to increase body strength and flexibility with movements such as bending, jumping, swinging, twisting or kicking, using only one’s body weight for resistance. [from the ever famous Wikipedia!]

I’m including a picture that will give you some ideas for kettle ball exercises. You can YOUTUBE them and find tons of them. I guarantee that they will kick your butt!



{January 4, 2011}   Real Men..

Now that I’ve caught your attention with the title of this post..I would like to thank “Real Men Eat Lettuce” for the suggestion of the content.

Guys, it is up to you now to incorporate the challenge. Women will be working on chest presses and push-ups and you will be incorporating some Pilates moves into your workout.

First Exercise?  The Hundred. I found a great link that explains how to do this move, so rather than retype it, I’m going to add the link HERE. If you scroll down on that page, there are tips for advancement.

Next exercise: The Plank. The plank is an excellent exercise and I highly recommend it to anyone that has a computer/sit down job. If you’re getting the sloping neck where your chin and/or head leans forward even while standing, you should incorporate this position in your daily routine.

Here are some good Yoga poses geared toward men, HERE.



{January 3, 2011}   For Women Only!

So my most popular post is “Happy National Chest Day” and I thought I’d expand on this one because there are so many people interested in it, but I don’t think there’s enough information out there for women that want to tone up and have no real guidance. The common scenario I get is: “I’ve just been doing my boyfriend/husband/brother’s routine” and I ask, “How’s that going for you?” and they say, “I don’t know, I don’t like it too much” to which I respond, “So are your goals to look like your husband/boyfriend/brother?”

I get the oddest looks to that question. But it makes sense, doesn’t it? Anyone that doesn’t ask what your goals are before designing or suggesting a workout regimen for you needs to NOT be designing your workout regimen.

Most women want a lean, sexy look so that they can fit into their tops and feel confident. They don’t want “big guns” and a “chiseled chest” in most cases. So why on earth are they doing chest presses at max weight for 5-10 reps? It doesn’t even take the stand six weeks to see that you’re looking more bulky and your scale numbers are going up.

One thing I like to recommend to my female clients is Pilates. Integrating Pilates moves into your workouts helps strengthen your core muscles and improve your posture. I also suggest some Yoga moves or classes. Stretching the muscles and improving your balance is also very important. If you mix up your routine to include a little of those two types of exercises, you’ll find that your body will take on some very nice results.

Now, let’s hone in on key problem areas for women and address them!

“The Bra Stuff” — The floppy skin that hangs over your bra. Oh c’mon let’s keep it real! How many times have you gone to put on your bra and a form fitting shirt only to see what didn’t fit, muffin out a little?

How to fix it: Cardio. 30-45 mins and lat pull. A good way to find your right weight is to do a few reps. The last five should be the hardest ones and give you just a little struggle. It’s best to have a trainer (if you belong to a gym) do an orientation with you so we can watch your posture and form. In most cases this is a free service offered by your health club. The purpose of the orientation is to tell us if you’re using the right muscle groups, if you’re compensating with another and most importantly, it helps us protect you from pulling muscles or injuring yourself.

If you don’t have a trainer it’s best to invest in a mirror. Watch your form and be sure that you do your research into exactly how that exercise should be done.

“Soft Fluffy Shoulders” — If your neck slopes down in an hourglass form into your shoulders, this is you.
Some people naturally carry their weight differently than others. That’s just the way it is. Nothing to be ashamed of. How your shaped is your own special look and you cannot change your body shape, only how it looks. If you’re curvaceous, that’s ok! If you’ve got narrow hips, that’s OK too! You can accent different areas of your body to draw attention to where you want it. In this case the “Fluffy Shoulders” is frustrating to females that feel like their built like a football player…gear and all.

How to fix it: Cardio. (some of you are starting to get the hint that there’s a pattern to this by now) In order to accentuate the beautiful line of the neck and sexy shoulders. There are a few exercises that can enhance the look but the key is to be careful that you do them correctly or else you’ll end up with an even bulkier look.

Shoulder Raises: Stand with your feet shoulder width apart. You should have two light dumbbells in your hands with palms facing down. Take a deep breath and exhale slowly as you raise your arms in front of you to chest level, inhale again as you bring them down and then repeat but bring your arms out to either side (again, to shoulder level). A good hint is to do this exercise slowly..count 1-1000, 2-2000, 3-3000 etc..up to 5-5000. Do a set of 12-15, rest and repeat 2 more times. Be careful not to use your neck!

“Gravity” — Does this need further explanation? In order to give you a lifted look, doing chest presses in a slightly angled position works the chest to give you your own “wonder bra” effect. You can do this on a bench or on a fitness ball. If you this is your first time, start on a bench because the fitness ball will throw off your balance. You can use your dumbbells, bands or barbell. I usually prefer to train female (and male) clients with bands because there is equal resistance throughout the motion and it’s harder to cheat.

Start with your hands at chest level, take a deep breath and exhale as you push upward. Your arms should make a large arc, hugging motion as you bring them upward, then meet in the middle above your chest. Give an extra squeeze and then release to repeat. If you’re trying to tone the muscles and not bulk up, do the same repetitions/sets as the previous exercise.

“Got Cleavage?”Who doesn’t want a nice cleavage when wearing V-Neck shirts or the cute babydoll tops that are all the fashion?

How to fix it: Push-ups!..and Cardio. (did you think you were getting away with it??)

Push ups can be done several ways. Arms wide for more chest isolation and arms closer to work them triceps! Try changing it up and do three sets, working up to 20. Once you get more advanced, try doing them at an incline by raising your feet on a chair or bench, you can also do them with your hands on a dynadisk or fitness ball (be careful!). I also throw in a change here and there by having clients keep one hand on an elevated surface (like a book or small ball) then alternate each rep from side to side. Get creative and challenge yourself. Push-ups work more than your chest and triceps, so you’ll start seeing the difference in your posture as well.

There’s a lot more I can put in here but I’ve decided to break it up. Stay tuned for part 2 and give me some feedback or questions!



{January 1, 2011}   Half Ton Teen

This show hits me very hard. I watch it and my heart hurts for children and adults alike who are going through this battle.

Firstly, I’ve gone through the weight battle personally. If our society will not take personal responsibility for this epidemic then we are ALL in denial.

Parents are just as guilty if not more so than the child. But its not a sole liability. Lack of empathy, lack of education,  lack of emotional skills all contribute to it. How many commercials do we sit through every day that tell us a new diet or a new pill that will miraculously whittle away the “problem”.

This isn’t something we can continue to ignore.

I’m offering right now..to help anyone who is struggling like this. If you think there is no help please contact me and I will give you the help you need to battle this addiction.

I’m not a doctor but there is a medicine that anyone can prescribe without a license: Hope.

This is my goal for the new year. To teach as many people as I can how to be alive.



{January 1, 2011}   Love these little surprises

image

This is old but I kept it because it was one of the best fortunes I’d ever opened



et cetera