Advanced Athletics Blog: Personal Training & Nutrition In Los Angeles

Test Your Cardio IQ

Posted on June 16, 2011 by adam

When doing personal training in Santa Monica, I see many people doing tons of cardio without really understanding the function and potential of cardiovascular exercise. I often hear, “I do cardio so I can eat whatever I want,” or “My daily run on the beach helps to keep me sane.” But most of the people who say these things are at a fitness plateau, devoting lots of time to a cardio routine that yields little results.

The cardiovascular system, like our muscular system, grows stronger when trained intensely with variation. A low-intensity cardio routine without variation will lead you to plateau.

Outdoor cardio like running challenges your system and helps you avoid plateaus

There are many reasons to avoid the dreaded plateau and increase your cardiovascular health. With a stronger cardiovascular system, your body will utilize oxygen and remove metabolic waste more efficiently, and you’ll have more energy throughout the day. That extra energy helps to combat sugar cravings, make you more productive and mentally focused at work, and increases feelings of personal well-being, which benefits your relationships with family and friends.

Yes, proper cardio training can do all that. So don’t you want to be sure that you’re doing it right? Take this quick quiz to find out what your cardio IQ is, and if you need to change up your workout to see better results.

What’s Your Cardio IQ?

1. Do you do the same cardio routine every time you work out? Give yourself 2 points if you said “No”, and 0 points if you said “Yes”.

2. Is at least half of your cardio time spent outdoors, doing an activity like running, biking, hiking, etc? Give yourself 0 points if you said “No”, and 2 points if you said “Yes”. If all of your cardio is done outdoors, give yourself 1 additional point.

3. Do you incorporate interval training into your cardio sessions? Give yourself 0 points if you said “No”, and 2 points if you said “Yes”. If you regularly increase the intensity of your interval training, give yourself an additional 2 points.

4. Do you read magazines or hold the handrails on cardio machines at the gym? Give yourself 1 point if you said “No”, and 0 points if you said “Yes”.

Results:

10 points: Cardio Genius – You push yourself to achieve ultimate cardiovascular health. Great job!
7-9 points: Excellent Effort — Your cardio training is going well, but you could push yourself even more. Try keeping a journal of your cardio training stats so you can regularly increase the intensity of your workouts and see even better results.
4-6 points: Questionable Conditioning — Your cardio routine needs a boost! Try something new for your next workout, and make sure to always vary your cardio training and increase the intensity with each workout.
0-3 points: Cardio Crisis – It’s time to rescue your routine. Re-read this article and start incorporating some of our tips. And if you need support, remember that the Advanced Athletics team is here to help! Contact us for one-on-one support and training.

Advanced Athletics in Us Weekly!

Posted on June 13, 2011 by adam

The results are in for Us Weekly and Gold Gym’s 2nd Annual Hollywood’s Hottest Bodies Awards, and women voted Kate Middleton as having the most desirable abs. So Us Weekly asked me to tell their readers how to get flat abs just like Kate’s.

Read the full article and see all my tips for getting great abs on Us magazine’s website.

Posted in Core Training | Leave a comment

What’s Manual Therapy? A Beginner’s FAQ

Posted on June 7, 2011 by adam

Here at Advanced Athletics, many of our personal training clients also receive regular Manual Therapy. Lots of people who haven’t had this type of therapeutic work ask me about it’s practice and benefits. So today I’m going to answer some of your most frequently asked questions about Manual Therapy!

1. What is Manual Therapy?
Manual Therapy is a set of methods and techniques applied by a certified practitioner using their hands. It’s used to support the musculoskeletal system and correct or prevent dysfunctions that can cause pain and mobility issues.

2. So is it like massage?
Yes and no! Manual Therapy addresses more neuromuscular and structural issues and functions y. There are many talented and knowledgable massage therapists out there, but in general, a certified manual therapist will und

Posted in Personal Training Santa Monica | Leave a comment

Avoid Overtraining & Get Better Results

Posted on June 2, 2011 by adam

Since my office is located at bodybuilding mecca Golds Gym Venice, I often observe some of the gym’s most die-hard fitness fanatics suffering from a common syndrome: overtraining.

Overtraining doesn’t just make you feel sore and fatigued; it can actually decrease your performance and recovery, tax your immune system, increase levels of cortisol (a fat-storing hormone), and decrease testosterone levels.

We now know how to avoid overtraining and its negative effects

There’s no better feeling than the sense of accomplishment and endorphin high that result from a great workout. But for some, that feeling leads to addiction and a sense of invincibility that puts the body at risk. I realize that to achieve great results, it takes great passion — and I applaud those who pursue their training with gusto. But it can sometimes become difficult to realize when we’ve crossed that fine line between being healthy and productive, and moved into being excessive and damaging.

Do you think you might be overtraining? Signs of overtraining include decreased desire to train, fatigue, decreased stamina or irregular performance levels.

Here are 5 steps to avoid overtraining:

1. Schedule your rest. This includes planned periods of recovery in an exercise program, and having a consistent sleep schedule. As a result your corstisol levels will stay down, and growth hormone levels will stay up to promote healing and the desired gains.

2. Progress Appropriately. Effects of overtraining can be also be seen if progressions are made too fast in a program. Get on a training program that gives proper progressions for your body, prior fitness level, and goals.

3. Optimize recovery. Implement daily the use of self-massage using tools like a foam roller, and stretch especially after exercise.

4. Change up your program. Every 2-6 weeks modify any of the following: equipment, training surface, environmental conditions, muscle contraction emphasis, patterns of movement, order of exercise, intensity (load), volume (sets & reps), or recovery time.

5. Stabilize Your Blood Sugar. Eat consistent small meals throughout the day (every 3-4 hours) with the proper ratios of protein, fat, and carbohydrates and the correct number of calories for your body and activity level. This will ensure that the body does not become catabolic (state of cellular breakdown), and lose valuable muscle. It will also support a strong immune system. Nutrition is often undervalued, as it is a critical factor to achieve desired physical and performance goals.

If you feel you’ve been overtraining, Advanced Athletics can help you bring your fitness and diet goals back into balance. Contact us for a complimentary consultation.

Posted in Gold's Gym Venice | Leave a comment

3 Nutrition Essentials for Building Lean Muscle

Posted on May 26, 2011 by adam

Gaining muscle is something that I’ve had to work hard at my entire life. My genetics simply don’t predispose me toward having tons of muscle mass. So I understand how hard it can be for some people to gain muscle, and I’ve spent lots of time as a nutritionist helping my clients overcome similar challenges.

All proteins are not created equal! Look for complete proteins like those found in beef, chicken, eggs and soybeans.

Even if you’re just concerned about weight loss, adding lean muscle should be a priority in your fitness program. Muscle mass increases your metabolism, and is a key to losing weight and keeping it off.

Here are 3 essential tips for eating to gain lean muscle:

1. Eat 40/30/30. Each meal should contain a ratio of 30%-40% protein, 20-30% Carbohydrates, and 25-35% fat. The proper ratio allows the nutrients to work together in digestion to create stable blood sugar, and maximum absorption of nutrients into the small intestine.

2. Eat every 3-4 hours. This will provide a steady stream of nutrients and stabilize blood sugar throughout the day. Your body needs a steady stream of protein in order to create an anabolic (muscle building) environment.

3. Not all protein is created equal. Complete proteins, like those found in meats, fish, chicken, eggs, soybeans, and quinoa, are more bioavailable than incomplete proteins like those found in most vegetables, beans and grains. Incorporate a high-quality complete protein into each meal to provide the nine amino acids that are essential for adding muscle tissue.

These are basic guidelines for eating to add muscle. Want to know more? Schedule a nutrition consultation and let Advanced Athletics create a diet plan that works for you!

Posted in Nutrition Tips, Nutritionist Santa Monica | 1 Comment

Get a Higher Jump!

Posted on May 23, 2011 by adam

Jump!

That’s right, try it. Stand up and jump as high as you can. Yes, right now.

How did that feel? Were you able to reach new heights? Do you want to go higher?

Vertical jumps help performance for all kinds of athletes

There are lots of reasons to work on your vertical jump technique. If you’re an athlete, improving your jump can improve your game. If you’re just a regular person who enjoys fitness challenges, jumping will make you focus on strength, coordination, and physical alignment in ways that an average workout won’t. I like to integrate vertical jumps into personal training sessions with clients at all fitness levels.

There are three phases of a jump, which together comprise the stretch-shortening cycle that creates spring-like force in your muscular tissue. These phases are called Eccentric (loading), Amortization (transfer of energy to change direction), and Concentric (elastic energy is released, creating the explosive force that propels your jump). Vertical jump training involves increasing the efficiency of each of these phases, then putting it all together to improve jump height and technique.

So how do you train to maximize for these three phases of a jump?

1. Strength Training increases your ability to generate force around your joints for controlled movement. Try front squats, dead lifts, and calf raises, to name just a few.

2. Power Training increases your body’s ability to recruit fast twitch muscle fibers, which transfers into improved explosive movements like jumping. Olympic weightlifting exercises work best for this, and similar movements with a Kettle Bell are also quite effective.

3. Plyometric Training enhances the stretch-shortening cycle. Incorporate a progressive plan of jumps in place, standing jumps, multiple hops and jumps, bounds, box drills, and depth jumps, to address this area.

I’ve helped pro athletes, amateur players, and regular folks improve their jumps and their overall fitness with these techniques. Looking for advanced training on your jumps? Contact us now for more information.

Posted in Personal Training Santa Monica | Leave a comment

Pro Footballer Loves Advanced Athletics

Posted on May 19, 2011 by adam

Pittsburgh Steelers linebacker and member of the Advanced Athletics family Arnold Harrison comes to sunny California to train with me during off-season. “I come here every summer for a piece of mind,” he says.

I’m truly honored to know Arnold and be his personal trainer Venice, contributing to the performance and success of this highly conditioned athlete. Watch as Arnold talks about why he loves breaking a sweat with Advanced Athletics!

Want to get in shape like Arnold? Contact Us >>

Posted in Personal Trainer Venice | Leave a comment

Mix it up and get more ENERGY!

Posted on May 17, 2011 by adam

As a nutritionist in santa monica, I see many clients who do cardiovascular exercise so they can eat and drink whatever they want and continue to look good. But what if you learned you could be wasting energy and it wasn’t going to change how you looked?!

You see, some people make the mistake of thinking “doing” the same type of cardio day after day without variation is enough. However, this doesn’t give the body a chance to improve conditioning and reach a higher level of fitness. The cardiovascular system, like our muscular system, grows stronger when it is trained intensely with variation. Using a variety of exercise choices (also known as “cross-training,”) is essential to achieve long-lasting results because it stimulates our body to work harder by having to constantly adapt to a different stimulus. A stronger cardiovascular system means that our body will utilize oxygen, remove metabolic waste more efficiently, and therefore we will have more energy.

Dancing is a great way to add variety!

So if you are serious about getting fit, you must “train” not “do” cardiovascular exercise at least three days per week with interval training workouts with one at high intensity, such as: biking, swimming, stair stepping, jump roping, kickboxing, rowing, and dance classes (Zumba, Salsa, Hip hop and Swing!) and the other at moderate intensity.

So, remember the simple formula…Mix it up to get more energy! And more energy always makes the body look and feel good…I’ll see you on the dance floor!

Posted in Cardiovascular Training, Nutritionist Santa Monica, Uncategorized | Leave a comment

Isometric Stretch for lower back in 30-60 seconds!

Posted on May 14, 2011 by adam

Does your lower back hurt you at different times of the day? As a personal trainer in Venice, I constantly meet people of all ages who are suffering from lower back pain.

If this describes you, your body may be telling you that it’s time to do some Isometric stretching of the hip flexors (Ilio-psoas). Anyone with lower back issues should do this quick and simple stretch and you don’t need a lot of time – just a minute or two for each leg. At the office, no worries…carve out a minute in your busy day and grab a chair. At home, a broom stick works easily or in the gym, foam rollers work great too!

The hip flexors tend to pull down and give a tilt in the hips which can tend to stress out the lumbar spine and create lower back pain and unnecessary stress on the body more then most people realize.

Easy to do:
Rotate out back foot, firmly press down on stick or roller, hold for 30 sec while pressing down on the stick and do a pelvic tilt, contract your glutes and hold for another 30-60 seconds.

This stretch will also activate the abdominals to avoid any lumbar extension. This is an excellent stretch and a must for anyone with low back issues.

So no more excuses… since you can do this stretch anywhere in the morning or evening!

Posted in Flexibility thru Stretching, Injury Prevention, Uncategorized | Leave a comment

Understanding VO2

Posted on April 25, 2011 by adam

There are lots of ways that I can measure a new client’s fitness level. The method that I’ve found is the most accurate and scientifically advanced is VO2 cardiovascular assessment. But not many people understand exactly how or why VO2 testing works so well.

Fitness can be measured by the volume of oxygen we consume while exercising at our maximum capacity. Your VO2max level is the maximum amount of oxygen uptake that you can perform during one minute of intense exercise. Those who are fit have higher VO2max values and can exercise more intensely than those who are not as well conditioned. I perform VO2 testing on my most serious, results-oriented clients.

Numerous studies show that you can increase your VO2max by working out at an intensity that raises your heart rate to around 75% of its maximum capacity for at least 20 minutes, three to five times a week. The Santa Monica Stairs workout is one of my favorite ways to improve my VO2 uptake in a local, friendly setting.

Are you interested in having VO2 testing done at Advanced Athletics? Give us a call at 310.396.2100, and take 10% off with the code “BLOGGER”.

What are some of your favorite ways to get intense, VO2-boosting exercise?

Posted in Cardiovascular Training, Fitness Jump Start, Santa Monica Stairs Workout | Leave a comment

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