Atlanta Personal Trainer experience with the Academy Awards, Hollywood & Fat loss

As I let you know a few days ago I am in LA writing this blog as I speak. It’s been an interesting trip. I am originally from California, but nothern California. If you’ve been to Cali you know the two are completely different. Although I’ve been to LA plenty of times before, this trip was one to remember for a few reasons. On this trip, I specifically was looking at it from a perspective this could be my new residence in the next 4 months or so. I began looking at the way business was conducted, how people lived their lives, learned about some people’s beliefs and mores etc. I’d imagine some people spend thousands of dollars for huts or little space house.

Then there were mansions with camera’s out front of their gated house. The crazy thing is people have invested in these posh homes that are on cliffs overlooking the city. I mean for goodness sakes, all it takes is an earthquake to actually come like predictors say and the house is sliding right down the hill. Street labels with BH, Melrose Place, Bel Air mark where the affluent lived. The Avenue of the Stars has the Fox taping shows, the Governor’s Ball in Hollywood has every big name celebrity you partying the night away right now as I write this.

It was exciting to see this gigantic city has a little bit of everything. Santa Monica Beach is right down the street. Although it wasn’t Venice Beach I did manage to sneak a quick 12 min workout right on the pier. People were out and about enjoying the southern california weather. Being on the west coast, or back in Cali helped me realize it’s a bit different than the south and in particular, Atlanta Ga. There’s probably multiple reasons why, but I’m going to suggest a few reasons why.

1.) After being here for nearly 5 days, I have not seen as many overweight people!

Image is far too important here. Being sloppy and overweight simply isn’t accepted here. Sure I saw a few spare tires, but for the most part, there weren’t any morbidly obese people (greater than 40% bodyfat). It didn’t matter where I went (I even went to a Burger King). The people looked slim, active, and it just seems like the people here manage their weight a bit better than in Atlanta.

2.) People don’t have a problem investing in their health, body, appearance!

Recession or not, these people value themselves and most definitely are taking care of themselves. Whether they have their personal trainer, attend a boot camp, doing group classes, partaking in daily outdoor activities,, doing their own workouts at a home or even on the beach.

Yes I saw multiple tanning and hair salons, plastic surgery offices and even places offering Lapbands where you can lose up to 50lbs fast (as you know that’s the lazy way out) but that just goes to prove they really value themselves and their bodies even in a recession or economic down times. After all, if you want to be a star, this is where you need to be right?

3.) They’re just more active

These people are down right active. Saturday I was driving down Santa Monica Blvd to the beach, I saw so many people walking down the streets with yoga mats……In Atlanta, Everything is Valet. It’s ike people in Atlanta are just too lazy to walk anywhere. You can’t park anywhere in downtown Atlanta or Buckhead without having to pay a valet service. This just aint the case in LA. Even though it may be overcrowded, if anything you may be walking blocks to get where you need to be.

4.) Being tone, slim and lean in contagious

This is LA speaking. I’m sure it almost forces you even if you did have crappy eating habits to eat better, when your friends, roomate, boss, coworkers, church leader, networking partners are all slim. It’s just too contagious. There’s plent of studies to prove it too. You’re overweight, there’s a good chance your sphere of influence is overweight too. The same thing happens with those who are lean and in shape. It just doesn’t make sence if you’re lifestyle is busy, active, eating healthy, cooking and planning meals, making trips to the local farmers market, exercising 6 days a week, taking controland taking care of your body and you hang with those who do the exact opposite. How can two walk together unless they agree?

5.) Restaurants have better options and the people are making better food selections!

We all know there are your typical chains that you see everywhere. But one noticeably different aspect is the usuage of Thai, Vietnamese, Japanese over the more high calories dense more oil based chinese foods and buffets. I saw noodle bowl soup restaurants, people eating sushi, and just making better overall selections. Which ultimately means they’re consuming less calories, hence saving their waistline!

6.) I didn’t see any plus size models

I’ve heard multiple women in Atlanta tell me they were a plus size model and simply weren’t interested in losing weight. Even though they were 60-100lbs overweight. It’s always, if I lost 15-20lbs I could be good, but I need to be this size…..That simply isn’t the case or would it fly in LA.

7.) Working out didn’t appear as foreign

I told you I’d sneak in a quick workout. I ran throught this workout in two places. One was at the beach, the other in hall way of my hotel. Both times, when I filmed it there were people passing by. Now usually if I’m filming in Atl, it almost appears foreign to people when they see me doing exercises in random places. Not in LA, it wasn’t anything new to them. People went about their business, one guy at the hotel asked me about my program and went on to tell me how he uses another fitness professional Zach Evanish’s Underground Strength program.

Overall, this article wasn’t to say LA is better than Atlanta, but there are some noticeable differences in body types that are present. Heck GA is in the top 15 in the nation as being one of th fattest nations. Atlanta is a metropolitan area and LA is pretty much the opposite. It’s one of the bigger cities in California, health and body image is just more important here. If you’d like to be an Atlanta who wants a better body or improve in your lifestyle, you can post a comment or come to a FREE 2 Week TRIAL to Hotlanta Bodies Fit Camp. www.hotlantabodiesfitcamp.com

Atlanta Personal Trainer gives couples Valentine’s Day Workout!

Often times many people use Valentine’s Day as excuse to eat chocolate and hook-up. That’s fine with me. Why not mix things up this V-Day? You can have fun with them, workout and do it in the comfort of your home with your significant other?

Often times many people use Valentine’s Day as excuse to eat chocolate and hook-up. That’s fine with me. Why not mix things up this V-Day? You can have fun with them, workout and do it in the comfort of your home with your significant other?

Today we’ll focus the demo the concept of tandem/partner training. Tandem training is an exercise that involves performing joint movements with at least one or more persons. There’s tons benefits of partner training, some of the big ones include:

1.) Social Support and Accountability
2.) No Equipment Necessary
3.) Provides a Ton of Variety
4.) The Competition Drives for even Better Results
5.) It’s FUN!

We use tandem training from time to time to help change things up at our boot camps. The inner voice inside of you that comes out when working out with others that helps you push yourself to and beyond the limit. There is no better way to make your body change and break out of a frustrating training rut. My clients and I laugh at some of the most ridiculous grunts and animal sounds during partner workouts that we hear, ha!

But, being that it’s the most important holiday of the year (yes the year is still young), let’s make today’s partner training workout a little more intimate if you will.

The Valentine’s Day Workout for Couples- Tabata Style Partner Training

This 20-minute total body tandem workout will consist of Total Body weight-based exercises. For each exercise at each outlined station below you will alternate between 20 s of work (max rounds) and 10 s of rest (transition). You will repeat this 30-second sequence eight times for four total minutes followed by a one-minute rest and transition before moving on to the next station listed:

Station#1- Partner Push-up-Row Combo

Station #2- Partner Resisted Stationary Lunges- Static or Dynamic

Station #3- Partner Resisted Pillar Circuit

Station #4- Partner Resisted Squats- Static or Dynamic

Now you got the workout it’s now time to ask your valentine if they want to have some real fun and save your waistline in the process! Some say that sweat-driven pheromones are one of nature’s most powerful aphrodisiacs… you can contact me back and let me know it’s true
And of course, you can always relax your muscles and enjoy some post-workout recovery by dipping in the hot tub!

How to showcase better abs without crunches/sit ups

How to showcase better Abs Without Crunches or Sit-ups!

Truth be told, we all desire a flat, sexy midsection. For this reason, you see people by the masses doing a endless amount of crunches or sit-ups, in hopes that the area they’re trying to target will get the job done. I can’t tell you how many times people have asked me the following questions:

“I do x amount (usually in hundreds) of crunches and sit-ups a day and I still have this flab hanging?????”

Before I reveal to you my blueprint for 6 pack abs, let’s first dispell some very important myths about how to get a six-pack:

Myth#1- Weight loss is the key to seeing the abs ripple

WRONG!

The key to seeing your abs show is through fat loss, not weight loss. Let me further explain: your body consists of fat mass and lean body mass (water, muscle, bone, organs, etc.). In order for fat loss to occur, you want to minimize your fat mass and maximize your lean body mass to build a sexy metabolism: one that starves fat and builds muscle 24/7. When you alter your body composition you will put yourself in the best position to showcase your six-pack.

So if you lose 17 lbs on the scale losing some lean muscle mass in the process you end up slowing your metabolism, losing muscle tone and decreasing your performance. But if you lose 17 lbs on the scale and you manage to keep or gain lean muscle mass in the process, you will increase performance, see more definition in your body, and lose primarily ugly unwanted body fat.

The scale has way too many variables, therefore it should not be your primary judging factor. These variables lead to frequent fluctuations like hydration levels, sodium intake, and for women the menstrual cycle. I personally don’t believe anyone should keep a scale in the house. It’s just too much, especially for women. Get off the scale and get over the numbers.

Your true goal is for fat loss, not weight loss. You don’t know how many times I ask someone would they be comfortable with their weight if they looked slimmer, it never fails, the answer is always yes. Therefore, you should focus on clothing size reduction, digital before and after pictures, and of course the mirror never lies. This is probably the most accurate form of progress tracking.

Myth#2- Do tons of ab work to burn off belly fat

WRONG!

Spot reduction doesn’t work. No matter how much you dont want to hear it, you can’t just work the muscles of a certain area of your body and expect to have the fat in that region go away. I remember back when I had this one client, he’d tell me all the time the reason his belly was poking out was because we never did sit ups!

Think about it: almost everyone does crunches but very few people perform total body workouts. So, with all of these crunches, we’d expect to see nothing but people with flat tummies and fat depots everywhere else on their body (arms, legs, etc.). But think of how many people you know and see on a regular basis who have more than a few inches to lose in their midsection. See what I mean? spot reduction doesn’t work!

Your body loses fat in a genetically pre-determined way when there is the appropriate caloric deficit AND hormonal environment created through proper eating and exercise. So you’re better off focusing on burning as many calories during your workouts as possible by engaging your total body each and every training session (not just your abs). Compound, multi-joint movements like squats, push-ups, lunges, etc. (or better yet, total body exercises like squat to presses) burn way more calories than isolation movements like crunches and sit-ups. So make sure you focus on these movements first and then if you have time, you can do some extra core work.

Myth#3- Crunches and Sit-ups are the best exercises for your abs

WRONG!

The scientific term for your six-pack muscles are your rectus abdominis. For years now, we have been bombarded and conditioned to think that the best way to work your rectus abdominis is by doing endless crunches and sit-ups. These trunk flexion exercises make the muscles you want to see in the mirror “burn.” However, the true function of the rectus abdominis is to prevent hyperextension, not to flex forward over and over again. Anytime you brace your abs (think slight crunch before you get punched in the gut) and pull your navel into your spine you effectively stabilize your spine into a safe, neutral position. And the moment you relax your abs and lose that braced abs position, your back will begin to hyperextend putting you at greater risk for injury.

So, you’d be better off focusing on stabilization exercises in all three planes of movement (saggital- front to back, frontal- side to side, and transverse- rotational) by using pillar exercise variations (also know as planks). Besides training the true “anti-extension” function of your superficial ab muscles, these bridging/stabilization exercises also activate the key transverse abdominus muscles, or your deep abdominal stabilizers, that wrap around your spine and support your internal organs. Strengthening these inner ab muscles is the key to optimal posture and performance in addition to injury prevention, yet another benefit to performing pillars over the aforementioned crunches and sit-ups that often cause unwanted neck and back pain.

Myth#4- Do lots of long-duration cardio to burn the fat covering your abs

WRONG!

Both scientific research and real world case studies show that aerobic training for fat loss alone doesn’t work. Total body resistance training is the true foundation of any solid fat loss plan. In addition, interval training, where you alternate between bouts of maximum effort and active recovery, is scientifically proven to burn nine times more fat than ordinary exercise. Please note that you can perform both resistance interval training and cardio interval training to combine the best of both worlds. More on this to come!

Well enought talk

Showcase Better Abs Blueprint without crunches or sit ups:

Step#1- Lose the fat that is covering your abs so that you can see them

A.) Eat to lose fat and elevate metabolism

- Drink at least 2-4 cups of water immediately upon waking and then drink at least 1-2 cups of water every 2 hours you are awake. Drink 1-2 cups of water for every 15 minutes of vigorous activity.

- Eat immediately upon waking and then every 2-4 hours after that for a total of 6-8 feedings per day (3 meals, 3 snacks- half the size of your meals, workout nutrition)

- Focus on a wide range of organic lean proteins, natural fats, and fruit and veggies

Sample One-Day Menu:

Breakfast- Scrambled Eggs, loaded with Greens (awe maybe a bit of sausage/turkey bacon but my question is why?)

Mid-Morning Snack- A few Mixed Nuts and Fruit/Veggie of Choice (do not eat the nuts from the bag or handfuls!)

Lunch- Chicken, Salmon, or Shrimp Caesar Salad (ease up on the dressing, better yet, place it on the side)

Mid-Afternoon Snack- Cheese and Fruit/Veggie of Choice

Dinner- Turkey/Beef Meatballs and Spaghetti Squash

Pre-Bed Snack- Protein and Flax Shake

- Take a daily multi-vitamin for your gender and an essential fatty acid (EFA) supplement

- Use The Carb Reduction Blueprint: Use the following step by step process in the exact order listed to BREAKTHROUGH any plateaus in your six-pack abs quest

Step#1- Replace all white carbs with 100% whole grain carbs and all refined sugars with natural sugars

Step#2- Limit all whole grain starch and natural sugar consumption to within 1-2 hours post-workout or immediately upon waking for breakfast

Step#3- Replace all starches and sugars with fruits and veggies

Step#4- Replace all fruits with green veggies

Step#5- Use strategic carb and calorie cycling to take your body to next level (my clients and I have had great success with this but it is beyond the scope of this article)

B.) Train to lose fat and elevate metabolism

- Monday, Wednesday, and Friday- Perform Total Body Circuit Strength Training

Sample Total Body Circuit Strength Workout- 20 Minutes (not including five minute warm-up and cool-down)

50-10 Interval Five Exercise Total Body Circuit- You will alternate between 50 seconds of work and 10 s of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body workout:

Exercise# Exercise Category Exercise Variation
1 Double-Leg: Bilateral Hip-Dominant Hip Extensions
2 Push: Horizontal Push Push-up Variation
3 Single-Leg: Unilateral Knee-Dominant Single-Leg Wall Sit
4 Pull: Horizontal Pull Body Weight Rows
5 Core: Linear Stabilization or Trunk-Dominant Upper Body Twist Variation

- Tuesday, Thursday, and Saturday- Perform Cardio Interval Training

Sample Cardio Interval Training Workout- 20 Minutes (not including five minute warm-up and cool-down)

30-30’s- You will alternate between 30 seconds of maximum effort and 30 s of active recovery. You will perform this 1-minute round up to 20x for 20 total minutes. You can perform this workout on any modality of cardio you choose (airdyne or spin bike, running, etc.) or by alternating between the following body weight cardio exercises for the ultimate in-home workout:

Exercise# Body Weight Cardio Variation Body Weight Cardio Exercise
1 Linear Locomotion Emphasis- Stationary Running
2 Lateral/Rotational Locomotion Emphasis- Jumping Jacks Variation

Step#2- Train your abs based on their true function: STABILIZATION

Below is one of my boot camp client’s favorite (and most hated) core workout. It involves no crunches or sit-ups by using all pillar stabilization exercises. Once you master these moves and follow everything else previously mentioned, you will have be able to showcase your abs… I guarantee it!

Pillar Power- Tabata Style

This 20-minute total body core workout focuses entirely on pillar stabilization. The pillar collectively consists of your shoulders, hips, and core. It is your body’s foundational powerhouse to all movement.

For each exercise below you will alternate between 20 s of work and 10 s of rest. You will repeat this 30-second sequence eight times for 4 total minutes followed by a 1 minute rest and transition before moving on to the next exercise listed.

For maximum benefits, you must seek to maintain a tight pillar position during all movements by actively pulling your navel to your spine, engaging your glutes, and maintaining a straight line from the heels through the shoulders. The following coaching cues work really well for our clients:
“Suck in your gut – give yourself a wedgie – be flat like a diving board.”

Exercise#1- Front Pillar Variation (static or dynamic) (static just means to hold, dynamic means create movement)

Exercise#2- Left Side Pillar Variation (static or dynamic)

Exercise#3- Right Side Pillar Variation (static or dynamic)

Exercise#4- Back Pillar Variation (static or dynamic)

For a complete video demo of this workout and some other variations of the Pillar, you can just check out the clip below: