Secrets That The Fitness & Diet Industry Don't Want You To Know

5 Ways To Fail With Your Fitness Goals East Bay

When I first meet someone for a consultation, one of these things I say to them is that 25% of my clients will fail at accomplishing their fitness goals.

I try to be up front and honest when I first meet someone. The reason why I say this is to set the expectation that achieving your fitness goals will be hard and challenging.

Some the things that can prevent someone from accomplishing their goals is by having a ton of negative people in their lives and not getting out of your comfort zone by not trying a new workout program because it's too hard.

But if you don't surround yourself around negative people and are willing to get uncomfortable sometimes, you can still set your self up for failure.

Here are 5 ways you can fail:

1) Not Having Enough Variety In Your Workouts:  Doing the same boring workout routines can get very boring. Being bored and not having fun with a workout can make someone quit very quickly. This happens a lot at the beginning of the year when people join the gym. After the first 5 months of the year most people either stop going to the gym or quit their membership altogether.

2) Doing All or Nothing: Exercising for 10 minutes is a lot better than not doing anything at all. If done right a 10 minute workout can be more beneficial than a long and boring 60 minute workout.

3) Setting Unrealistic Goals: Unrealistic goals can lead to dropping out of a program quickly. Instead of setting a 50 pound weight loss goal, set small attainable goals. For example strive for 2 pounds per week and then reward yourself for each small achievement.

4) Falling In The Trap Of Tomorrow: Let's be honest: When you say you're going to get started on a diet or workout program tomorrow, you are just procrastinating. Instead of waiting for tomorrow, start taking baby steps in the right direction with your fitness goals. For example, go for a 10 minute walk, start eating breakfast, or do crunches in between commercials while watching television. Any little thing will help get you in the habit towards exercising more.

5) Not Keeping A Food Journal:  The number one reason why someone will fail at their fitness goals is not keeping a food log. You MUST keep a food journal and figure out how many calories your body is taking in each day. A food diary isn't just for counting calories, it's for accountability.

If you are serious about achieving your fitness goals this year, then take a pen and paper and copy this list. If you can prevent yourself from doing any of these things, then most likely you will accomplish your fitness goals.

If you think this is not attainable...Then hear what our clients have to say HERE

The Benefits of Joining A Yoga Studio In The East Bay

Yoga studios have slowly been increasing in popularity, especially in the East Bay.  Many studios are offering varying types of yoga, from power yoga to restorative yoga.  Yoga offers the perfect escape from the stressors of everyday life, and offers a perfect opportunity to reclaim your calm.  For those who desire a change of pace from their every day workouts, yoga offers the perfect break in the monotony, not to mention, offer a wealth of health benefits.

Yoga studios in the East Bay also offer bikram yoga, which is practiced in a heated room.  Practicing in a heated room increases detoxification, and substantially increases flexibility.  The heat relaxes the muscles so one can go deeper within a pose without injuring the muscles, tendons and ligaments.  This particular yoga style allows for an opening of the body that can help to protect it against injury as well.

Improved circulation, increased flexibility and stress reduction are just a few of the many benefits of participating in a regular yoga practice.  Many people sit behind a computer all day and find they have chronic tension in the neck, shoulders.  Attending regular yoga classes can help ease that chronic tension almost immediately. 

Yoga poses massage the internal organs, which increases detoxification.  In addition to keeping the body in balance, yoga also helps to increase the blood supply to various parts of the body.  Consequently, yoga also works our glands, such as the thyroid and prostate, which is crucial to keeping balance in the body.  This balance helps strengthen the immune system and keeping illness at bay.

Yoga poses are dynamic in that they serve a multitude of purposes.  Not only do yoga routines increase flexibility by engaging the muscles and connective tissues simultaneously, they also increase strength by using your body weight as resistance.  This offers incredibly toned muscles if practiced regularly.   Yoga poses also help ensure good posture by strengthening the muscles of the back, neck and shoulders.

Many East Bay yoga studios offer drop-in classes, so you can go and experiment with different classes until you find the one that best works for you.  Drop-in rates are usually fairly cheap, and many yoga studios offer a wide variety of different yoga styles.  

But yoga alone won't get you in shape. You need to do a combination of cardio and resistance training to get to your fitness goals. ===>CLICK HERE TO LEARN MORE

 

How Kettlebell Training Can Help Women Lose Weight East Bay

If your fitness goals include weight loss and fat burning, kettlebell training is a great component to add to your current routine.  The results from an effective kettlebell workout can be amazing if done properly. 

Many women are gravitating toward kettelebell training because of the fact that it is a super fat burning workout.  Most women have fitness goals of weight loss and building lean muscle mass, and kettlebell workouts offer those results when practiced regularly.  Since kettlebells are such a challenging workout, most women notice a change in their body in as little as a week.

One of the unique things about kettlebell routines is that they are typically a lot shorter than a regular strength training workout with dumbbells.  The reason for this is because kettlebells are heavy and disproportionate in comparison to a dumbbell, whose weight is evenly distributed.  Not only are you engaging your muscles to lift the weight of a kettlebell, you are also engaging your muscles to control it.

Because of the level of difficulty of a kettlebell workout, workout times are usually half that of a typical dumbbell routine.  Since you are engaging several different muscle groups all at once, kettlebell training can give you the same or even better results in less time.

Another benefit to kettlebell training is you can forego your typical boring elliptical machine session and use kettlebells instead.  Used as a cardio workout, kettlebell routines can also help break your body out of a plateau, because it's challenging your body to do something unlike what you may currently be doing.  The most effective way to break out of a plateau is to shock your body into working out differently.

Kettlebell training can be used in a bunch of different ways and yield huge benefits.  You can use them to shake up your current cardio routine or as an adjunct to an already established workout routine.  They not only help burn fat, but increase strength, endurance, but help build bone density, which is ideal for women to reduce the risk of osteoporosis later in life. 

If you want ultimate fat loss results then check out this video >>HERE

5 Ways to Burn Fat in 30 Minutes East Bay

If you hate spending long hours in the gym like I do, you can actually burn more fat & calories faster by just working out in just 30 minutes. Here are my top 5 ways you can speed up your workouts east bay:

1. Combine your exercises together  If your goal is to build lean muscle or burn fat, super-setting exercises together will actually speed up your workout & metabolism. By combining 2, 3, or even 4 exercises together will increase your caloric burn & increase your cardio capacity by 85%.
2. Keep your rest periods short  In-between sets, keep your rest periods to 60 seconds. You want to keep your rest periods short so that you can continue to keep your heart rate up and continue to burn fat while resting.
3. Keep the intensity high and cardio sessions short  You can save a ton of time by doing interval training during your cardio sessions. A great example of this would be to sprint for 2 minutes/ jog for 2 minutes/ walk for 1 minute for a period of 20 minutes. By utilizing interval training, your heart rate will increase faster, speed up metabolism, & save time with your workout.
4. Shorten up your repititions  If you're looking to build lean muscle and increase your strength, start lifting heavier weight and doing less repetitions. This technique will help you increase strength; if your strength increases, you will build lean muscle quicker which will equal more fat burned.
5. Change the tempo of your workouts  Changing the tempo of your range of motion during exercise will help change the difficulty of the exercise. You can do this by increasing the speed or decrease the tempo of the exercise. Try this tempo change every 3 weeks and I guarantee your normal routine will become more challenging.

So if you want to burn more calories and spend only 30 minutes a day working out, then apply these 5 simple techniques in your workout program east bay.

But if you hate going to your local health club, doing yo-yo diets that don't work, spending long hours in the gym, not knowing what to do when you get their, & being frustrated and never seeing any results...

Your just one click away from the solution to your problems==>CLICK HERE

 

The Taco Bell Diet Doesn't Work East Bay

Taco Bell has finally come up with a healthy menu just like most fast-food restaurants in the East Bay. But don't be fooled by the calories or grams of fat that these fast food chains claim to have in their "healthy menu."

This commericial by Taco Bell is a complete joke. Do they actually think that they can fool people that their food can actually be healthy? Subway sandwiches are actually more believable, but the Taco Bell Drive-Thru Diet is crap.

If you are interested in weight loss, Taco Bell's Drive-Thru Diet is not the answer East Bay. Below are some nutritional facts from the Drive-Thru Diet:

A 340-calorie burrito is a lot of calories, and not to mention the 50-plus grams of carbs from the white processed tortilla and cheese that can really increase your blood sugar and clog your arteries. Remember, these aren't your typical super burritos from your local East Bay taqueria. That's a lot of calories for a little burrito. One of these things wouldn't even fill me up so I would probably need to eat three to satisfy my hunger. This is why most people tend to overeat when they go to a fast-food restaurant.

The only thing on the menu that is relatively healthy is the soft tacos, but I would have to eat at least 4 to feel satisfied.

Below is Taco Bell's disclaimer at drivethrudiet.com:

"Drive-Thru-Diet® is not a weight-loss program. For a healthier lifestyle, pay attention to total calorie and fat intake and regular exercise. Taco Bell's Fresco Menu can help with calorie reductions of 20 to 100 per item compared to corresponding products on our regular menu. Not a low calorie food. For complete nutritional information please visit TacoBell.com"

Even Taco Bell admits this is not a low calorie food.

So I'm very sorry East Bay, the Taco Bell Drive-Thru Diet is not a great alternative to have if you are looking to lose weight. The best advice I can give you is to live a healthy lifestyle and begin to eat organically. There are plenty of restaurants in the East Bay where you can make healthier choices, the best way to avoid eating unhealthy is to pack your own lunch everyday.

So tell me what you think? Would you eat the Taco Bell Diet? Please leave a comment below.

 

Why Diet Pills Don’t Work For Weight Loss East Bay

Many of the diet pills on the market today make ridiculous claims that consumers can lose weight without having to diet or that in less than a month, they can drop 6 sizes.  As Americans, we have become so accustomed to a “quick fix” that these potentially dangerous claims actually sound good to us.

 

 

We simply forget the weight did not miraculously appear overnight and no matter what the manufacturers of these diet pills say, it will not come off overnight, either.  We don’t realize that in order to experience permanent weight loss, the solution is not in a diet pill east bay.  It’s within a lifestyle change that includes a whole-foods diet, exercise and plenty of water.

Many diet pills contain stimulants like caffeine and other harsh substances that give your metabolism a “boost.”  The only problem is, it’s a fake “boost” that fizzles once you stop taking them.  Think about your body on diet pills like a race car boosted with nitrous oxide.  Yes, it may get down the track a lot faster than one with no boost, but more often than not, the engine gets worn out a lot quicker.  The same thing happens to your body when you feed it harsh stimulants.  

Chances are, people who are overweight have an unhealthy relationship with food.  While you may experience quick weight loss by taking diet pills, you aren’t fixing the problem that got those jeans tighter in the first place.  You may have found a temporary solution to portion control, which results in weight loss, but once you stop taking the diet pills, your appetite will go back it’s normal, avaricious self.

With the “on-the-go” lifestyle many people have, diet pills offer a false sense of hope.  Diet pills promise to take the "work" out of accomplishing the true goal of losing weight.  The truth is, it will leave you back at Square One when all is said and done.  Diet pills do not replace healthful eating, teach you how to effectively control portions on your own or give your body the benefit of exercise.  If you look at it this way, taking a diet pill and using that as the primary means of losing weight is only going to make it that much harder on your body, especially since yo-yo dieting can have devastating effects on the cardiovascular system.

Let’s face it; who doesn’t want a quick fix?  Especially when the marketers of these diet pills make them sound like a godsend and you can achieve weight loss in record time.  While it may sound too good to be true, you can bet on the fact that it is east bay..  The fact is, nothing replaces eating right, exercise and having a healthy relationship with food like the real thing.

If you want to learn more about basic nutrition East Bay, check out our monthly grocery store tours.

Never Too Old to Get In Shape East Bay

Here is Al Small, a 70 year-old city of Hercules resident. Al and I have been training together for a little bit over a month now. I am extremely proud of Al's hard work and dedication. He is always in a good mood and gives 110% everytime he shows up for his workouts.

Al is a true inspiration for me because he definetly demonstrates that you can still train hard and at a high intensity even at 70 years of age.

Hopefully his workout video inspires you to make a life change in your health and motivates you to continue your exercise program. If a 70 year-old man can do it, so can you. You are never too old to get in shape east bay.

If you want to get in shape just like Al Small

CLICK THIS LINK

Or

 Call (925) 323 0565

Please Leave A Comment Below For Al

 

 

Quick Fat Burning Exercise Circuit East Bay

If you currently go to a local East Bay gym and don't know what to do, check out this quick and easy fat burning exercise circuit that I put my client Latasha through the other day.

At the end of the workout, she told me she never sweated that much before in her life. That's because the fat burning circuit I put her through was short, continuous, and minimal use of selectorized equipment. All you need for this fat burning exercise circuit East Bay is a couple of machines and just your body weight.

Follow this circuit in order the next time you go to your local East Bay gym and I guarantee you will cut your time in half with twice the results.

Fat Burning Exercise Circuit:

• Leg Press 3x60 seconds
• Jump Squats 3x60 seconds
• Clean & Press 3x60 seconds
• Bent Over Row 3x60 seconds
• Squat & Press 3x60 seconds
• Pull Ups 3x60 seconds
• Spider Crawls 3x60 seconds
• Alternate Squat & Press 3x60

Do this fat burning circuit continuously with each exercise for 60 seconds without stopping for 3 sets. When done correctly, this circuit should only take you around 20 minutes to complete.

Benefits:

• Burn more calories in 20 minutes than spending 60 minutes of weight training
• Incorporates resistance and cardio training at the same time to maximizes the fat burning process
• Each exercise can easily be modified for any fitness level
• Save time
• Not your average boring workout

Today, before you go to the gym, watch this video and try our fat burning exercise circuit. Then come back and leave a comment and let me know if it was challenging enough for you.

If you have any questions about this circuit call (510) 919 6806

 

Ab Exercises That Are Better Than The Average Crunch East Bay

Thanks to clients Amanda Fortin & Latasha Garcia, I was able to put together a quick video tutorial on the basic ab exercises that are more effective than regular ab crunches.

These are basic and effective ab exercises that you can do anywhere. The ab exercises demonstrated in the videos are highly effective and target the upper, and lower abdominals, as well as the obliques.

The exercises in order are:            

• Reverse Crunches
• Toe Touches
• V-Tucks
• Russian Twists

The Reverse Crunches are to be done lying flat on your back. While keeping your lower back flat, lift both legs above your hips at 90 degrees and then lower them back down in a neutral position that will be aligned with your lower back. This exercise targets the lower abdominal area.

Toe Touches should be done immediatley after reverse crunches. You will want to be in the same position on your back, keep your legs at 90 degrees above your hips, and while activating your stomach muscles, lift your shoulders and head, and try to touch your toes with your hands. If you feel a burning sensation in your lower abs, this means that you are doing everything correctly.

Right after toe touches go right into V-tucks. V-tucks are to be done sitting up right while extending your legs and upper-body out in the supine position. In one motion while activating your core, tuck your knees to your chest and crunch your upper body towards your knees at the same time. This will target your upper and lower abdomen area.

The last exercise is the Russian Twist which targets your obliques. You can do this exercise with a medicine ball or any weighted object like Latasha demonstrates, but is still very effective without any weight. You will want to start this exercise in the same position as the V-Tuck. While keeping your feet and legs off the ground, twist your hips from right to left while activating your core.

 

 

All four ab exercises can be done in 3 sets of 25 reps for beginners. For people who are advanced, do higher reps and go through all 3 sets continuously without any rest period.

Do this ab circuit 3-4 times this week and you will see that these exercises are a lot more effective than the average crunch East Bay.

If you need help or have any questions about these exercises please leave your comments below.

How a Stability Ball Can Strengthen your Core East Bay

Are you like most Americans and own a stability ball and don't use it? If so that's ok, most people use there exercise equipment to hang their clothes or becomes a permanent fixture in the living room.

But if you own a stability, you can use that piece of equipment to strengthen your core and back while doing nothing.

The stability is a very inexpensive piece of equipment that when used it can help you strengthen your lower back. If your like most people, you probably have a sedentary job that requires you to be in the seated position for most of the day. This is the reason why most Americans have lower back problems.

If your seated all day long, your hamstrings and glutes are deactivated, your hip flexors become tight and shortened, and in time you will have a deviated posture. All these things happen to most people while sitting at work and long commutes in the car. All these muscular problems will eventually lead you to lower back problem.

The best way that I know that can strengthen your core and lower back without exercising is to sit on the stability ball. Ask your boss for permission, but if you can take your stability ball to work with you can sit on it at work.

By sitting on the ball, you are forced to activate your core and lower back, makes you sit up straight, and keeps your glutes and hamstrings activated. While sitting on the ball, all your muscles are activated and working at the same time. With all your core muscle constantly working, this will naturally strengthen your back and core muscles.

So instead of keeping your stability ball in the garage take it with you to work or to your computer room and sit on it. I promise you that you will no longer experience lower back pain. This is the best way to keep your core and back strong without exercise.

If you want to learn more on how to strengthen your core and get the flat stomach you always wanted >>Go Here