Advanced Athletics Blog: Personal Training & Nutrition In Los Angeles

Get Motivated!

Posted on August 8, 2011 by adam

The key to achieving your fitness goals is to maintain consistent nutrition and training habits. But it’s easy to let your routine slip, fall into a “slump”, or lose motivation. A fitness action plan will help you to get motivated and stay that way through life’s ups and downs.

In my experience as a personal trainer and nutritionist, I’ve found that many people who are successful at creating structure in their business and/or family struggle to apply that skill set to their own health & fitness. Do you fall into that category? If so, try these 5 steps to getting motivated and sticking to your plan.

1. Define Your Fitness Mission & Goals One of the most valuable steps in achieving your goals is to spend some time getting mentally focused on them. Maybe you want to run a marathon by Spring, or lose 20 pounds. Envision yourself reaching your goal, and how the sense of accomplishment will boost your self-confidence and allow you to take on other challenges. Tell yourself that you want to earn that confidence, and the confidence that comes with having a lean, fit, and feeling healthy body. Think about how your new self-esteem will help you to reach your professional goals, create the relationship you want, and be an inspiration to those you love. Dedicate 5 minutes a day to thinking about your goal, so you don’t lose track of how important it is and why.

Focus on your goals!!

2. List Your Tactics Your tactics are short-term plans that will make the long-term goal happen. Write them on a piece of paper or keep them in a document on your computer. For each tactic, define clearly how it supports your long-term goal. For example, a tactic might be, “I will do at least 40 minutes of cardio, at least 3 times per week, and this will help me to shed fat and improve my endurance so that I can meet the goal of coaching my son’s softball team.”

Developing good habits supports your motivation through ups and downs

3. Develop your Strategies Strategies are tools you can use to nourish your tactics on over time. Following through on your strategies creates momentum that eventually develops into habits over time. An example of a strategy is, “I plan to wake up 30 minutes earlier each day, so that I make sure to fit in a workout before heading to the office.” Another strategy could be, “I’ll carry snacks with a good ratio of protein, fats, and carbohydrates, so that my blood sugar stays stable and I don’t stray from my eating plan.” Look at each of your tactics, and try to develop at least one strategy around each.

You are the master of your destiny, and you CAN reach your goals

4. Schedule Your Tasks What are the tasks that are necessary to meet the objectives of each strategy, and the necessary frequency of each of those tasks? Tasks are the actual actions that you will take on regularly to be successful with each strategy. Start scheduling your tasks using your calendar or smart phone, and plan them out for several weeks or months in advance. The tasks that support your strategies — which in turn support your tactics, which help you reach your goals — are often what foil the best-laid fitness plans. It’s easy to get caught up in daily life and de-prioritize the small things that can make a big difference in your motivation. If you forget to schedule grocery shopping, you’ll be way more likely to order a pizza. If you don’t make time for downloading new music to your iPod, you may feel less excited about your run. We schedule business meetings and drinks with friends, but we usually don’t make time in our schedules for the things that keep our health plans on track. Start now by setting aside time so you won’t have any excuses to lose your motivation!

Action = Results. Plan your actions and achieve great results!

5. Schedule Your Training Now that you’ve made time for your Tasks, keep that calendar open and schedule your exercise sessions. You can set an alarm to remind you when you’ve planned a workout, and arrange your work and social life in a way that allows you plenty of time to train.

If you don’t have a calendar or scheduling system, you can download this worksheet that I created to help you build your own action plan. It has all of the 5 steps listed here, plus some additional information that will help you to get — and stay — motivated.

Making a change in your health habits will initially require some research, forward thinking, and planning. But if you stick to a plan and reach your goals, you’ll achieve a level of fulfillment and well-being that you may just be missing. If you need someone to help you create your plan, hold you accountable, and/or teach you the kind of training and nutrition that get results, contact Advanced Athletics today — we’re here to help!

Ask a Nutritionist: How Do I Eat at Restaurants & Not Get Fat?

Posted on August 4, 2011 by adam

Ahmer asks: “How do I eat out at restaurants correctly?”

This is one of the most common questions that people have when they find out I’m a nutritionist. Check out this video, and my 6 quick tips below, for all you need to know about maintaining a healthy diet when eating out.

1. Eat every 3-4 hours to stabilize your blood sugar. That way you won’t be starving, and you can make better decisions when faced with the bread basket and menu.

2. Restaurants serve notoriously hearty portions. Learn your portion sizes at home using a food scale, then apply that knowledge to your plate at a restaurant. Some of my clients even ask for half their food on the plate, and half in a to-go box, knowing that many restaurant portions are actually large enough for two meals.

3. Skip the bread, which spikes your blood sugar and inhibits healthy digestion. If you’re hungry when you arrive, ask for a small plate of raw veggies. Crunchy celery and carrot sticks can be satisfying and help you avoid filling up on bread.

Choose restaurants with reasonable portions and healthy options, like local favorite Gjelina

4. Ask for your food prepared without butter or oil.

5. Eat your protein first, then your fats, and finish with the carbohydrate portion of your meal. You’ll digest more easily and feel full faster.

6. Choose restaurants wisely. Thanks to the Internet, we can usually scope out a restaurant’s menu before we even make a reservation. Look for places that serve healthy options, or if you’re not choosing the location, check out the menu in advance so you have good choices in mind when you arrive.

Want more help with balancing your diet and making healthy food choices? Call Advanced Athletics at 310.396.2100, or fill out the form on our Nutrition page for a free phone consultation with a certified nutritionist.

Posted in Nutritionist Santa Monica | Leave a comment

Ask a Personal Trainer: How To Burn Belly Fat

Posted on July 28, 2011 by adam

Sanju asks, “How do I get rid of belly fat?”

If I had a dime for every time someone asked me this, I’d be the richest personal trainer in Venice. And the truth about burning belly fat may surprise you.

For many people, the abdomen is the first place that fat accumulates, and therefore the last place that it burns away. That’s why so many people who’ve achieved fit and lean bodies still struggle with belly fat.

There are lots of important facts about belly fat that you need to know in order to banish it for good. Watch the video above, and follow these 10 tips, and you’ll be on your way to washboard abs:

Avoid sugar
Moderate your carbohydrates per meal
Eat appropriate calories per meal
Eat at correct meal intervals of every 3-4 hours
Avoid trans-fats and hydrogenated oils
Moderate alcohol intake
Add lean muscle to your body with strength training
Burn fat stores through cardiovascular training
Eat whole foods that are high in fiber for improved digestion
Be consistent in your diet and fitness habits

Call 310.396.2100 or email Advanced Athletics for personalized training and nutrition that will help you drop belly fat fast.

Posted in Personal Trainer Venice | Leave a comment

Bust Through Plateaus With Circuit Training – Part 2

Posted on July 21, 2011 by adam

Want to know how to quickly break through fitness plateaus and see major progress from your workouts? Check out Part 1 of our Circuit Training series, then use the information below to construct your own plateau-busting circuit training routine.

To create your own circuit training routine, you should start by determining where you’ll be doing this workout. Some gyms are designed for circuit training, while others are not set up in a way that makes it safe or easy. If possible, take advantage of the beautiful Santa Monica and Venice cityscape to find an outdoor rubber or grass surface to train on. Wear your best cross-training shoes, especially if any lateral movements are involved.

"Burpees" are a great exercise to incorporate into your circuit training workout

Circuit training, and the individual “circuits” (or series of exercises) involved, are based upon a work-to-rest ratio that allows for a calculated overload on the muscular and cardiovascular systems. Your work-to-rest ratio can be 1:2, 1:3, 1:4, or 1:5, depending on the objective of the workout, and the intensity of the movements. Each workout should fall into one of these categories:

Low Intensity/High Volume/Long Duration (40-50 min)
Moderate Intensity /Moderate Volume/Moderate Duration (30-40 min)
High Intensity/Low Volume/Short Duration (20-30 min)

Ideally, you should rotate between workouts in each of these three categories throughout a period of 1-2 weeks.

The number of days per week to circuit train depends on your goals, volume, and intensity of each circuit workout. Ideally, you should never do two workouts of the same volume and intensity two days in a row. If you’re a circuit-workout beginner, try doing two circuits per week. At the intermediate level you can do three days per week, and advanced can do four days per week.

Your circuits will consist of a series of pre-determined exercises done consecutively with only a moment (around 10 seconds) in between. You can do anywhere from 3 to 15 exercises per circuit.

Choose your exercises for maximum results. I prefer those that are combination/complex movements, which engage the body as a whole unit, such as cleans, snatches, burpees, bicep curl into a shoulder press, medicine ball throws, etc. If you’re working in a gym, you may choose to incorporate exercises that use machines. If you’re in the great outdoors, you may need nothing but a medicine ball or your own weight as resistance. Use exercises that you already know how to do properly, as the circuit will not allow you much time to worry about correcting your own form.

Each exercise can be performed for a specific number of reps, or for a set amount of time. If you prefer not to count, having a stopwatch is a great way to keep track of your time with little effort.

Completing the entire sequence of 3-15 exercises, taking only ten seconds in between each exercise. Then you can either take a 1-2 minute rest, or start over immediately if your conditioning allows you to. This kind of training challenges your body to perform differently than it usually does, and pushes your metabolism and endurance to a new level.

The objective is always to have fun challenging the body dynamically, and to stimulate the metabolic system to kick into high gear. Over time, this will help you to achieve the lean and athletic body you want.

To have an Advanced Athletics professional design a gut-busting circuit training routine just for you, call 310.396.2100, or email contact Advanced Athletics.

Posted in Cardiovascular Training, Personal Trainer Venice | Leave a comment

Bust Through Plateaus With Circuit Training – Part 1

Posted on July 18, 2011 by adam

You’ve been working a smart strength training routine, challenging your body with a variety of cardio exercises, and yet you’ve hit a dreaded plateau anyway. Why does this happen, even when you follow fitness best practices – and how can you overcome it?

Most of us divide our workouts into two categories: cardio and weight training. Our bodies get used to this familiar pattern and adapt over time, causing our workouts to become less effective, even if we’re doing everything else “right”. One of the most important things I do as a personal trainer is look for ways to “trick” the body to avoid the stagnation that results from repetitive training patterns.

Circuit training could provide the key to ignite your metabolism and progress your training. Circuit training consists of a series of pre-determined exercises done consecutively with only a moment (around 10 seconds) in between. It packs a one-two punch, providing both strength training and a cardiovascular challenge at once.

Circuit Training Provides Cardiovascular, Strength and Endurance Training All at Once

Here are my top 3 reasons to try circuit training when you start to plateau:

1. It’s a guaranteed metabolism-booster.
2. You’ll maximize the time you spend exercising by training for strength, endurance, and cardiovascular health all at once.
3. A circuit training routine allows for tons of creativity and can be custom-tailored to help meet specific goals.

Like any fitness routine, circuit training shouldn’t be done for more than a couple of weeks at a time, because your body adapts and the workout becomes less effective. If your goal is to be lean, fit, athletic, and avoid pesky plateaus in your progress, I recommend incorporating two weeks of circuit training every six to eight weeks.

Want to know more? Check back here on Thursday for Part 2, with details about how to construct your own circuit training workout. Want a custom-tailored circuit training plan from an Advanced Athletics personal trainer? Contact us at 310.396.2100 or by filling out the Advanced Athletics contact form.

Posted in Personal Trainer Venice | Leave a comment

Ask a Trainer: How to Boost Metabolism as you Age

Posted on July 11, 2011 by adam

Linda asks, “How do I boost metabolism as I age?”

Aging does naturally slow the body’s metabolic function if you don’t make conscious efforts to boost your metabolism through proper nutrition and sufficient physical activity. I see this happen to my personal training Santa Monica clients all the time.

If you’re not getting enough nutrients from food as you age, your body will go into a catabolic state, eating its own muscle tissue for fuel. This may be happening even as you’re gaining fat, because you may be meeting or exceeding your caloric needs without satisfying your need for nutrients.

In a catabolic state, the body is losing muscle, and therefore losing its ability to metabolize calories efficiently. This results in significantly more stored body fat as you age. And if you’re taking in more calories than you can metabolize, your circulation, blood sugar, and hormone levels will also be affected, resulting in decreased health and happiness.

Developing and maintaining healthy muscle is the foundation of revving up your metabolism as you age. At rest, muscle burns 6 calories per pound each day, while fat burns only 2 calories per pound. During exercise, muscle burns 30-50 calories per pound per day, while fat still burns just 2 calories per pound when active. That means that an active 140lb woman with 50% muscle can metabolize over 3,000 calories per day.

If you want better health, more energy, and a leaner body, there are ways to maintain a robust metabolism well into middle age and beyond. Watch the video below for my top tips to keep your metabolism kicking, and if you want to beat the clock with a workout personalized just for you, contact Advanced Athletics today.

Posted in Healthy Lifestyle Management, Personal Trainer Venice, Personal Training Santa Monica | Leave a comment

Ask A Nutritionist: How to Banish Sugar Cravings {VIDEO}

Posted on July 8, 2011 by adam

Jennifer asks, “How can I get rid of intense sugar cravings?”

The first job of any nutritionist is to identify the reasons for a craving or unhealthy eating habit. In the case of sugar binging, it could be:

Not eating properly, which results in low blood sugar and causes cravings
Sleep deprivation, which makes you go for sugar for a quick surge of energy
Emotional stress can cause some people to treat sugar like a vice

The danger of indulging your sugar cravings regularly is that it causes a spike in blood sugar, followed by a release of insulin, and then an energy crash. This cycle significantly increases fat storage, and could potentially cause insulin resistance.

Luckily, it’s easy to beat sugar cravings with a few simple lifestyle changes:

Eat a meal or snack every 3-4 hours, made up of about 25%-30% fat
Get on a consistent sleep schedule, and take steps to ensure that you’re getting both the quality and quantity of sleep your body requires
Do regular physical activity or meditation to relieve stress
Throw out all of the sweets in your kitchen, and ban them from your home. Sugar cravings often come on strong but pass quickly, which means you’re more likely to resist if there isn’t a sugary snack immediately available.

For more great nutrition tips, contact Advanced Athletics today!

Posted in Fitness Jump Start, Nutrition Tips, Nutritionist Santa Monica | Leave a comment

Water Polo Champ Jesse Gillespie

Posted on July 6, 2011 by adam

Hear why Jesse loves personal training with Advanced Athletics to get in peak physical condition for his sport:

Thanks Jesse! If you want to excel at whatever you love to do, contact us using the form on the Advanced Athletics homepage.

Posted in Personal Training Santa Monica | Leave a comment

5 Fitness Myths That Are Holding You Back

Posted on June 30, 2011 by adam

When it comes to health and fitness, a lot of what’s considered “common knowledge” is actually untrue. Are you wasting time and energy on fitness myths? Find out below:

1. You have to drink 8 glasses of water a day. Hydration is really important. It gives you more energy, better digestion, and increased mental focus. But everyone has different water-intake needs based on physiology and activity level, so there’s no one-size-fits-all solution to determining how much water to drink. Try having a big glass first thing in the morning, then hydrating throughout the day so that your urine is consistently very light yellow. It doesn’t matter how much it takes to get you there.

2. Losing fat = losing weight. Doing personal training in Venice CA, I often hear clients say, “I want to lose ten pounds.” But as people are training, they generally put on muscle, which weighs more than fat. So scales can be misleading, especially for women, who can easily retain 3 to 5 pounds of water fluctuating in a day depending on their menstrual cycle. Your best bet? Stay off the scale, and pay attention to how you look, how you feel, and how your clothes fit. If you can get your body fat percentage measured, this is a much better indication of how well your fitness plan is working.

3. It’s better to sit on an exercise ball while you work. People who sell exercise balls love to say this, but in most cases it’s a myth. While sitting on a ball does engage the body more, it can also easily cause a back injury if your core isn’t strong enough, and it’s very tricky to get the dimensions right for your height, leg length, and desk height. Instead of sitting on a ball, try getting up every 20 minutes or so to walk around or stretch.

4. Never eat after 7pm. This is one of the world’s most persistent fitness myths. People think that when you’re sleeping, your metabolism slows down, and calories from late meals will turn into fat. But this is simply not how the body’s metabolism works. If you’re eating calories from the right nutrients at appropriate portion sizes, nothing will turn into fat, no matter what time you eat it. And though it’s often easier to sleep if you eat lighter at night, a calorie is a calorie no matter when it’s consumed.

5. Crunches and abs classes will give you a six-pack. Everyone has a six-pack — it’s just hiding under a layer of fat. You can crunch until the cows come home, but unless you combine it with healthy eating and a solid workout program that includes cardio and weight training, you won’t have much luck revealing your washboard stomach. And if you’re strength-training properly, you’ll engage your abdominals with almost every exercise. So forget about doing 30 minutes of “abs” work, and focus on getting lean and strong to see your core strength come through.

Want to train and eat efficiently, without all the hype? Contact us for personal training Santa Monica or Venice, or to see a nutritionist, and get fit now!

Posted in Nutritionist Santa Monica, Personal Trainer Venice, Personal Training Santa Monica | Leave a comment

Feel-Good Stretching

Posted on June 27, 2011 by adam

Would you stretch more often if it didn’t result in pain and discomfort? When I see clients for personal training in Santa Monica, many of them (especially men!) report that they avoid stretching because it just doesn’t feel good. But stretching can make you look and feel better, and help prevent injury, so it’s an important part of a healthy lifestyle. Use these guidelines to make stretching a pain-free and positive part of your workout.

1. Don’t Stretch Through Pain. Pain is a signal from your body’s internal defense system, telling you that you’re at risk for injury. Ignoring those signals can potentially create small microtraumas in the muscle, tendons, or ligaments. You should stretch only before reaching your pain threshold to achieve greater flexibility without trauma. Over time, you’ll find yourself able to get into deeper stretches without pain, and gain long-lasting flexibility.

2. Warm Up First. Before stretching, start with a low intensity warm-up like walking or cycling for ten minutes. How do you know you’re doing it right? You should feel a noticeable increase in body temperature and break a light sweat.

3. Roll It Out. After you’ve warmed up, spend a few minutes using a foam roller to desensitize and relax your “trigger points” — the spots along your muscles that feel painful or uncomfortable when they make contact with the foam roller.

When learning how to stretch, it’s also important to have basic knowledge about the muscles you are stretching and how to position the body to create the desired effect. I’m not going to show you specific stretches today, though you’ll find plenty of video instruction for stretching different body parts on our YouTube channel. Below are basic guidelines to follow with all stretches to make your movements more comfortable and get better results:

Breathe: When you meet resistance in the muscles, make a conscious effort to breathe through the tension. Holding your breath is a natural “fight or flight” tendency when your body faced with a high level of discomfort or stress. But holding the breath creates unnecessary added tension and bring you closer to the threshold of pain. When you take a long, deep breath, your body will respond more favorably to the stretch and achieve more flexibility.

Smooth Flow: Ease in and out of the stretch slowly to decrease the likelihood of setting off the alarms, which creates a muscle-shortening reflex and negates potential improvements.

Short and Sweet: When stretching before an activity, focus on stretching only to align the body by lengthening any specific trouble areas that are chronically short and tight. Only hold those stretches for about two seconds for 5-10 repetitions, to prevent the myotatic reflex, which will inhibit that muscle for any subsequent activities.

End With a Stretch: The best time to stretch is after physical activity or at the end of the day. Physical activity creates repetitive muscular contractions that leave your muscles in a shortened state, and they’ll stay that way until you stretch them.

Take 10-15 minutes for yourself every day to stretch, creating space for a healthy new habit.

Posted in Flexibility thru Stretching, Personal Training Santa Monica | Leave a comment

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