San Diego Personal Trainer Shares Secrets

I have a client who needs to do a workout on his own this week. He asked me to email a simple, but effective workout he could do in 30-40 minutes. This workout is emphasizing the legs, back, core, and biceps.

2 min jog on treadmill
1 min jump rope
20 squats with leg kick
Bent over row with 20 lbs - 15 reps
Repeat 3 times

Pull apart with silver band - 15 reps
Bicep curls with silver band - 15 reps
1 leg balance - Stork stance
3 min jog
Repeat 3 times

Plank - 1 min
4 point stance 15 seconds each side - 5 times each side
Crunches - 20 reps
Hip raise 1 leg - 5 times each leg
3 min jog
Repeat 3 times

Guaranteed results with this workout. Let me know if you have any questions.

Here's another body weight exercise routine you can do in your home, office, or park. These two exercises work the core muscle groups. Click on this link for the video.

I'm looking for more video request from my viewers. What body parts would you like to see exercises for?

Did you guys check out my new Live Chat feature on the left side of my blog. If I'm online and you have questions, you can now ask me those questions. I would prefer exercise and nutrition questions :) Feel free to try it!

Happy Holidays and a Happy New Year.

I did a experiment yesterday on Craigslist. I posted this question on a fitness forum, "What motivates you to exercise?" Check out the responses. Some are funny, some are honest, and some are rude. Sorry, but I left the rude ones out :)

• To increase my incoming sex quantity as much as possible
• Health, longevity, quality of life, ability, etc
• To beat the crap out of spammers
• The burning, unquenchable desire to be the baddest mo'fo' out there motivates me. Haha.
• Competitive athletics & desire to not look like most 28 yr olds even though I'm 50.
• Several things motivates me. Some are; I feel better, I like looking like a runner, my depression is a good motivator. "That moment" at an end of a run when I can out kick the other runner(s). I can only do this when my body is in good condition (doesn't happened to often these days lol) Friends motivate me too. Past memories of races and other runners. Older runners that are still out there racking in the miles. I like being healthy, mind body and spirit. A favorite quote of mine:"You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement." - Steve Prefontaine
• Just do it. If I wait for motivation, it doesn't happen
• No inducement necessary; running is a part of me
• To feel better at 60 than I did at 40
• To look HOT! and feel healthy. I want to compete in figure competitions :) Oh, and to get looks at the gym. Most guys at the YMCA don't seem to be used to women lifting weights.
• I feel like I've been doing it for so long that i feel weird if i don't workout. I like the physical and physiological effects it has on me!
• Motivated? Hell I think I am addicted
• Menopause sucks - when you can no longer have a baby, Mother Nature makes you look pregnant!
• To get bigger after having been a skinny-ass
  

Thanks everyone for all your responses. I love them all.

What's your motivation?

A trainer friend of mine was asking a few questions on working with a obese client. I thought I would share my response. Please feel free to comment.

Her response: "I recently starting training my first female obese client (my previous experience was mainly with more athletic men and women.) She is very detrained, and while I feel her workouts to date have been high quality and fun, the workouts are staring to lack the variety I usually offer to my other clients. I don't want her to get bored...Any Suggestions?"

Kevin,
"Thanks for the help...I am training her 3 days/wk. She generally does about a 1/2 hour of cardio on an elliptical machine (probably will stay with this because she recently recovered from an ankle injury and seems to enjoy it). She is 5'2" and about 185lbs. Her muscles are pretty detrained, however she is pretty flexible for a person in her condition. I have her on an alternating push-pull schedule. An Example of some of the things we are doing (keep in mind I have been using both unilateral and Bi-lateral variations when possible):

-body weight squats (leaning against fitness ball on wall for support)
-Bench Press
-Incline Bench
-Standing Shoulder Press
-Lat Pulldowns
-Russian Twists
-Biceps curls
-Tricep Pushdown
-Deadlifts and Goodmornings (Extremely light weight, and while usually I wouldn't try something like this with someone as detrainer as her, her flexibility however makes these exercises applicable)
-Exercise ball crunches
-Standing cable crunches
-Various planks (4pt, side)

Any suggestions would be appreciated!"

My response: Her goal is lose weight correct? Have you looked at her menu and what's she's eating. This could really help her in the future for continued weight loss. I guarantee her losing weight will keep her motivated.

As far as workouts, I would train the whole body for each day. I like your workouts, but I think there are some variations that you could do. How about multi-muscle group exercises? Like a squat with a bicep curl, or even a squat with bicep curl and shoulder press. This really gets the heart rate up and burns more calories than doing one exercise. Even the bench press, do the chest press on stability ball instead. Also add some balance exercises. A few new exercises per week might just do the trick.

Have you asked her what she likes? This is sometimes eye opening. The things we think our clients dislike, may just be the thing they liked the most.

Hope that helps

I train a few golfers and I thought I would share my favorite putting drills. These are the top 4 putting drills that I guarantee will cut strokes off your game. It's very important to practice these drills in sequence. This warm up prepares the muscles and your mind and body for putting. Please ask your strength and conditioning specialist for additional exercises.

Drill 1
· On the putting green, take the flag stick out
· Place the flag stick 18-24 inches.
· Walk 5 paces from the hole.
· Mark the spot
· Take 20 balls
· Stand in right putting form with ball middle of legs foot away from body
· Watch the path of your hands as you putt the ball
· Same length of swing on backswing and follow through
· Putt all the balls so they end up between the hole and flag stick

Establishes: hand path, rhythm, distance control

Drill 2
· Again, place the flag stick 18-24 inches behind the hole
· Place a marker 3 feet away.
· Take 20 balls
· Stand in proper putting same as above
· Make all 20 in a row, start at 4 feet, same routine

Establishes: hand path, rhythm, distance control, focus

Drill 3
· Place flag stick 18-24 inches behind hole
· Take 5 balls
· Place ball at 3 feet
· Take the next 4 balls and place them one behind the first ball 18 inches apart
· Object is make all 5 balls in a row
· If you miss any of the balls, start over

Establishes: hand path, rhythm, distance control, focus

Drill 4
· Pick a hole with a good amount of break
· Place flag stick 18-24 inches behind hole
· Place the ball 5 paces away from hole. Progress with distance as you make shots consistently
· Stand behind the ball 5 paces. Bend down and establish which way the ball is going to break towards the hole
· Stand in between the ball and the hole on the side that the ball breaks towards. Bend down and establish the amount of break and when and where it breaks.
· Stand opposite of the hole 5 paces minimum. Bend down and look at the break from that view. Now you should have 3 different views of the break of ball to help with reading the green.

Establishes: hand path, rhythm, distance control, focus, reading the green

Hope these drills help and take your game to the next level.

A friend of mine, Coreen Reinhart is widely recognized for her expertise as a Nutrition Consultant, Speaker, and Wellness Coach. She has worked in the nutrition and weight-loss field since 1987. Coreen specializes in designing individual nutrition programs that teach clients to focus on themselves and listen to their bodies.

Here's a great article that Coreen wrote that I wanted to share with everyone.

"A study has suggested that TV advertising has a major influence on what your kids eat. Most of the foods and drinks that are advertised on TV are unhealthy foods, and the colorful and enticing presentations naturally attract kids. Experts have found that companies are now targeting children even more through the Internet, product placement and other activities. The eating habits that result from kids' attraction to these unhealthy foods are leading to childhood obesity, which is a major problem with kids in the US.

About 9 million U.S. children and teenagers, approximately 16 percent, are obese compared with 5 percent in the 1960s. The number of young people with type 2 diabetes, which is linked to obesity, is also on the rise. This is why it is vital that you guide and educate your children on the importance of good nutrition, which products are healthy and unhealthy and why. A good time to start doing this is the next time they insist on buying something after watching it on TV. Instead of giving in to their request for unhealthy food, replace the unhealthy option with a healthier food item."

Parents need to start taking responsibility for the healthy of your family. We both know its worth it.

I just passed my final exam and am now a Functional Diagnostic Nutritionist(FDN). Some of you have been asking, "What is a FDN?"

In the few paragraphs below, Reed Davis(FDN Founder) explains in detail what we do and how we do it.

Functional Diagnostic Nutrition™ is a holistic discipline that unites functional laboratory assessments with individual Metabolic Typing® to identify imbalances, dysfunction and underlying conditions at the root of many common health complaints. FDN embraces biochemical individuality while providing a precise methodology and logical sequence to achieving repeatable, consistent and successful clinical outcomes.

Functional Diagnostic Nutrition is based on…

• Resolving chronic stress related disorders
• Restoring steroidal hormone pathways
• Restoring normal immune function
• Restoring normal digestive function
• Restoring normal detoxification function
• Identifying and eliminating hidden internal stressors
• Building a successful private-pay business

Learn how to find the underlying causes of…

• Allergies, acne, and rosacea
• Blood sugar problems
• Depression and anxiety
• Emotional fragility
• Headaches and fogginess
• Indigestion and bloating
• Inflammation and pain
• Insomnia and wakefulness
• Low sex drive
• PMS, skin, and hair problems
• Fatigue
• Weight gain and weight loss
• And many other consequences of the chronic stress response!

Gain a powerful understanding of functional lab testing for underlying causal factors such as…

• Adrenal Fatigue
• Poor nutrient breakdown and absorption
• Pro-oxidant and anti-oxidant imbalances
• Dysbiosis and gut malfunction
• Hormone imbalances
• Inflammatory state
• Immunodeficiency
• Sluggish liver and detoxification problems
• Bacterial and yeast overgrowth
• Antigenic overload and pathogenic conditions

Any questions?

Most golfers never think about starting a golf exercise program. Once they start and see the results they wonder why they didn't start sooner. For your benefit here are few golf exercises that can help you hit the ball further. Isn't that what everyone wants?


CHEST PRESS - 1 ARM STANDING
Reps : 8-12
Sets : 2-3
Intensity : 70-80%
Tempo : 2-0-2

Preparation :

• Start by standing in a squat or straddle stance.
• One elbow out to the side in line with shoulders with opposite hand resting at the side or on hip.
• Using a neutral grip, align the wrist and elbow on the pressing arm.
  

Movement :

• Brace spine by drawing your lower abdomen in, maintain hip and foot positioning.
• Maintaining proper posture, start movement by pressing hand straight forward and across the midline of your body.
• Allow the torso and hips to rotate slightly towards the pressing hand.
• Check alignment and positioning and repeat press, alternating sets with other hand.
• It is important not to let your back arch or flex at any time during the movement.
• This exercise can be performed in the incline or decline motions for variation.

ROW - 1 ARM STANDING
Reps : 8-12
Sets : 2-3
Intensity : 70-80%
Tempo : 2-0-2

Preparation :

• Adjust cable arm as shown.
• Stand in a stable staggered stance position.
• Assume slight lunge position, maintaining good posture with arm outstretched.
  

Movement :

• Brace Spine by drawing your lower abdomen in.
• Maintaining proper posture, start movement by pulling handle in neutral grip position toward the body, elbow down and drawing back just past your side.
• Check alignment and positioning and repeat pulling movement.
  It is important keep good posture and not bend at the waist.
• Keep feet flat on the floor to maintain balance and stability.
• Variation: Change to a barbell grip and finish movement with elbow abducted from side for rear deltoid emphasis.

LUNGE - MULTIPLANAR
Reps : 8-12
Sets : 2-3
Intensity : 70-80%
Tempo : 2-0-2

Preparation :

Stand in proper alignment with hands on hips and feet straight ahead.

Movement :

• Draw your belly button inward toward your spine.
• While maintaining total body alignment, step forward descending slowly by bending at the hips, knees and ankles.
• Use your hip and thigh muscles to push yourself up and back to the start position.
• Repeat directions on opposite leg and then progress to side lunges followed by turning lunges.

COBRA - PRONE ON SB
Reps : 10
Sets : 3
4 sec hold

Preparation :

• Lay in prone position with stability ball under sternum.
• Legs straight, and core and glutes activated.
  

Movement :

• Brace the spine by drawing your lower abdomen inward.
• Squeeze glutes and SLOWLY draw the shoulder blades backward (retraction) and downward (depression) while externally rotating the hands so the palms face away from the legs.
• The chin should be tucked in while lifting the torso off the stability ball. Hold position for recommended time.
• As strength increases, repetitions may be held for longer periods. Do not allow the head to extend backward.
• The chin should stay tucked.
• If client complains of discomfort in the low back, have him or her concentrate on squeezing the glutes (do not externally rotate the hips). Keep feet straight ahead throughout the entire exercise.

REVERSE TRUNK CURL - WITH SB
Reps : 10
Sets : 3
Intensity : Bodyweight
Tempo : 3-2-1

Preparation :

• Lie supine on the floor.
• Press shoulder blades and arms into the floor.
• Hold ball between heels and buttocks.
  

Movement :

• Press the shoulder blades and arms into the floor.
• Pull pelvis to ribs, lifting the seat off the floor.
• Lower hips with control.
• Keep knees stacked over the hips.
• NOTE: Hip flexion/extension should be minimized as the motion being trained here should be lumbar flexion/extension which is a relatively small ROM.

In future post, I will address more great golf exercises & stretches to improve your game. Please consult your Certified Strength and Conditioning Specialist to address your specific needs.

Did you know walnuts are an aphrodisiac? Being a personal trainer, I need to give my clients recommendations on different healthy snacks. Nuts are a great snack health snack that you can bring almost anywhere. Here are some benefits of walnuts that you may not know.

• Fresh walnuts can encourage circulation
• Since they are rich in potassium, they will keep the heart healthy
• Eat walnuts for heartburn and diarrhea
• Fresh walnuts can help to soothe colic and dispel gas
• Walnut oil, added to to salads can help ease the discomfort of irritable bowel syndrome and act as a mild laxative
• I'm sure you'll like this one, they are known to be an aphrodisiac

Plain and simple, eating healthy has many more benefits than you can possibly imagine.

Always choose the raw walnuts. They have the essential fatty acids that your body needs to function properly.

Signs of overtraining from weightlifting are sometimes hard to see. But it's actually quit easy to fall into the trap of overtraining. Overtraining occurs when the volume and intensity of an individuals exercise exceeds their recovery capacity. They cease making progress, and can even begin to lose strength and fitness. Overtraining is a common problem in weight training, but it can also be experienced by runners and other athletes.

I have fallen in this category many times. The workouts are going great, energy is up, and I think that more exercise will make me feel even better. Think again.

Additional signs of overtraining from weightlifting:

1. Persistent muscle soreness
2. Persistent fatigue
3. Elevated resting heart rate
4. Increased susceptibility to infections
5. Increased incidence of injuries
6. Irritability & Depression
7. Loss of motivation
8. Insomnia & Decreased appetite
9. Decreased sexual performance
   

Additional treatments for overtraining:

1. Taking a break from training to allow time for recovery.
2. Reducing the volume and/or the intensity of the training.
3. Splitting the training program so that different sets of muscles are worked on different days.
4. Ensuring calorie intake matches (or possibly exceeds) expenditure.
5. Ensuring total calories are from a suitable macro nutrient ratio.
6. Addressing vitamin deficiencies with nutritional supplements.
7. Deep-tissue or sports massage of the affected muscles.
8. Self-massage of the affected muscles.
   

Enjoy your workouts, but stay in tune with your body.

Are there really over 100 abdominal exercises? I'm sure there are well over 100 variations of abs exercises, but what's the best abdominal exercise?