Personal Training

Hello and thanks for embarking upon our Personal Training Site. We hope at the conclusion of your reading or sightseeing...lol, you will feel moved to solicit anyone of us as your trainer to achieve your fitness goals this year.

Honestly, there is some pain in training, BUT with a BIG "B", that pain is so much easier to bear, than the PAIN of a bad back due to obesity or heart disease. You may also feel the pain of being too tired all the time because of your lack of proper nutrition and sufficient rest. And we can really go on and on.

So let's not complain about the little pain you feel in the gym smile). It's a good pain towards success in your fitness goals.

I'm sure you have seen and heard it all and wondering...ahhh, all these guys/gals are GYM rats SHOW-OFFS. I just don't have the time and energy to be spending up in a SMELLY SWEAT BOX...lol.

We can say, that we understand your pain. BUT just as much as you took the time out to go buy that twinkie, lounge out every night at KFCs, and weekends at Chinese Take Out Orders. Or even worse... MCDONALDS, WENDYS, BURGER KING for years and years and YEARSSSS!! Make sure you find some time in that busy schedule of yours to donate to getting RIGHT (smile) before it's too late and you etch towards LIPO (hopefully not).

Our main focus is to examine your physique and determine some idealistic & realistic goals for your overall body. We will then compare these goals to yours and see if we are on the same road. We will create a course and time line to get these short or midterm goals accomplished. (Noticed I didn't say LONG term). There will be times when you WILL be in the sweat box and there are times where you won’t have to see it. We can work in and out the gym, so you don't have the need to travel all the time for those busy moms and dads. But as your trainer, we do expect you to fulfill your fitness obligations when you are not with either of us (smile).

Being that we are professionals, we have means and methods that tell us explicitly when you have failed or just flat out LIED. (Smile... don't make the teacher mad)

On this site, we will provide some knowledge, NOT ALL but just a few things that will give you some insight to the world of personal fitness. We are very well certified trainers with ISSA (International Sports Science Association) since the late 90’s but have also received collegiate education in Anatomy & Physiology I & II and a few other courses interrelated in the study of the human body. We have over 12 years experience collectively in a world of weight training and have a vast of clientele with positive testimonies of their achievements.

So let's get DOWN TO BUSINESS!!!

ARE YOU READY????

DO YOU WANT THIS????

If the answer to that question was yes, proceed down the page. If the answer was no, please exit this page...lol

(And we know you chose yes...smile)

One thing we never want you to forget, and that is, you will never be alone in this journey. We promise as your personal trainer and fitness adviser to be with you on our scheduled appointments. (Smile)

We’ll be your punching bag when you feel like you want to break something. (Smile)

We’ll put plugs in our ears first, and then you can SCREAM at the top of your lungs for the mere release of any uncomfortable feat.

But as God is in the heavens...

You will accomplish our set out goals!!

YOU WILL LOSE 20 FAT POUNDS...

YOU WILL GAIN 15 MUSCLE POUNDS..

YOU WILL LOSE THAT SAGGING BUTT..

YOU WILL GAIN THAT ROTUND, QUARTER BOUNCING TIGHTY

YOU WILL LOSE THAT POUCH/LOVE HANDLE

YOU WILL GAIN A WASHBOARD of your DREAMS!!!

There are 8 technologies of Training:

1. Weight Training (dumbbells, barbells, springs..providing resistance)
2. Light Resistance training (running, swimming, calisthenics, dance)
3. Dietary practices (Eating habits)
4. Nutritional Supplementation (eating is not sufficient 4 all nutrition)
5. Psychological techniques (self-hypnosis, mental imagery..)
6. Medical Support (periodic checkups, chiropractic adjustments..etc)
7. Various therapeutic modalities (whirlpools,massage, music..etc)
8. Biomechanics (skill training- proper executions of movements)

Breathing??

2 Rules..

1. Do not hold your breath continuously for several consecutive repetitions(reps)
2. Try to develop a rhythmic pattern of breathing that corresponds to the exercise cycle. EXHALE during the most strenuous (concentric) portion of each rep, and INHALE during the least strenuous (eccentric) portion.

One thing that is often overlooked is that you cannot ALWAYS train hard!!!
You have to balance periods of high intensity training with periods of low intensity training.

1. Big Muscles take longer to recover than small ones.
2. Men recover faster than women.
3. You recover faster from slow movements than from fast ones.
4. You recover faster from low intensity than from high intensity.
5. The older you get, the longer it takes to recover.. Sorry!

TOP PROTEIN SOURCES

Over 20% protein/Under 20% Fat

Soybeans, Split peas, kidney beans, dried whole peas, wheat germ, lima beans, black-eyes peas, lentils, black beans & navy beans

TOP CARBOHYDRATE SOURCES

Under 5% Fat /Over 70% carbs

Brown rice, whole barley, whole buckwheat, whole rye, foxtail mullet, wild rice, whole corn, pearl millet, whole wheat, 7/9 grain bread, rolled oats.

AND YES YOU WILL NEED CARBS with my workout routine. You will need a power house energy source to sustain you to the end. So don't be all crazed up about your carb intake. Its only BAD when you eat the wrong type carbs, then you build up all this energy source and don't use the energy. But you come home, and lounge on the couch, watching Oprah..or Family Guy..lol. Well..that's not a bad thing but you really should reward yourself with that after you take care of business..cool?

Seriously, the ingested carbs is turned into glucose (blood sugar). This is needed to do a phenomenal job during workouts. But if you don't burn this, the remaining carbs are stored as FAT...

AND you know the rest of this story.

Your BMR (Basic Metabolic Rate) is the number of calories you'd burn over 24 hours while lying down but not sleeping. You can figure that out by the following equations.

Unfortunately, Fitness is composed of a lot of Math. So for those of you who hate math..lol, swallow a chill pill and just relax (lol).

It's not so bad..when it comes to your health..right?

Firstly, Convert your weight in pounds to KILOGRAMS.

Since 1 Kilogram = 2.2046 pounds

Divide your weight by 2.2046
Men's BMR = 1 x Body weight (kg) x 24
Women's BMR = .9 x Body weight (kg) x 24

For e.g., A man who weighs 385lbs. (175kg) Has a BMR of 4200

WOW! sounds like a lot of burned calories, huh? But that's lying down and NOT sleeping for 24 hours. Let's divide that by 24, to get his hourly BMR. Hourly BMR is 175 calories..

Keep in mind this is reasonably accurate for folks with average levels of body fat (ie. 20% and 28% for men and women, respectively). In addition, the lower your body fat percentage, the MORE calories you'll burn (bigger muscles burn more calories than little ones).

TO LOSE WEIGHT

The following are just some suggested supplements to aid in weight loss:

• DHEA
• Energy Drinks (long-chain glucose polymers)
• Meal Replacement Drinks with Balanced Micro and Macro-nutrients from High Grade Sources
• Thermogenic Substances (Mahuang and other ephedra-based herbs)
• Herbal Formula (Xaio Pangmei, Brindall Berry, Qing Herb Formulas)
• Bifidobacteria
• alpha Ketoisocaproate (KIC)
• L-Carnitine
• Other Lipotropic Substances
  
• Caffeine
  
• Chromium Picolinate

TO BUILD MUSCLE MASS

The following are just some suggested supplements to aid in muscle gain:

• Creatine Monohydrate
  
• Protein Drinks with Egg or Whey
  
• Ornithine Alphaketoglutarate (OKG)
  
• Branched Chain Amino Acids (BCAAs)
  
• Medium-Chain Triglycerides (MCT oil)
  
• Insulin-like Growth Factors (Colostrum)
  
• L-Glutamine
  
• Herbal Formula
  
• Flaxseed oil

TO LOSE FAT WEIGHT

-Subtract 2 calories per pound of body weight from your daily caloric intake.

-The reduced calories should come mostly from fat calories, and NOT protein.

-The caloric reduction should be applied to all of your 5 meals; NEVER skip meals!

-For example, assuming that you weigh 150 pounds, and you're eating 5 meals per day (highly recommended), you should reduce each meal by 60 calories(total of 300 calories reduction over a full day).

-By reducing your daily caloric intake by 300 calories, you can expect to lose about 2.5 pounds of fat per month, assuming you're weight training for muscle mass preservation or increase.

-Increase your caloric intake two days per week by 2 calories per pound of body weight, to ensure that you're getting enough calories to put on lean muscle, and that upward BMR adjustments are being made (called "zigzag dieting").

To Stay The Same Weight While Becoming More Muscular:

-Follow the rules listed above, with the exception that your intake of calories remain equal to your daily energy expenditure

-Alter your ratio of nutrients so that protein is maximized and fat is minimized.

-Carefully control your calories on a meal-per-meal basis, ensuring that you consume only enough calories to get you to your next meal (no more and no less). You NEVER eat for what you just did, ONLY for what you're about to do.

-Over the course of 6 months or so, this sort of fastidiousness will pay of with big dividends in more muscle tissue and less fat - you'll begin to look and feel great!

To Gain Muscular Weight:

-Add 2 calories per pound of body weight to your daily caloric intake.

-The added calories should be mostly protein and some complex carbohydrates (no added fat calories).

-Spread these added calories equally among 5 meals per day.

-IE. A 150 pound person should add 300 calories per day to thier diet; over 5 meals, that equals about a 60 calorie increase per meal

-The additional 300 calories will, with INTENSE weight training, result in a gain of approximately 1 to 2 pounds of added muscle per month.

-Then reduce you caloric intake 2 days per week by 2 calories per pound of body weight, to ensure that excess fat is being removed.

Down the road, in a gym far away
A very young man was heard to say,
"No matter what I do, my legs won't grow!"
He tried leg extensions, leg curls, leg presses too.
He would do these silly workouts, trying to cheat the right way!
From the corner of the gym where the big guys train,
Through a cloud of chalk and the midst of pure pain,
Where the big iron rides high, and the threatening,
Where the noise is made with Huge forty-fives,
A deep voice bellowed out as he wrapped his knees,
A very big man with leg like trees,
Laughing as he snatched another plate from the stack,
Chalked his hands and monstrous back,
Saying, "Boy, stop lying and don't say you've forgotten!
The trouble with you is you haven't been SQUATTIN' !"

After your workout session, please do inquire about our MASSAGE SERVICES which go quite hand in hand. If the pockets don't quite line up at this time, a hot bath at home with epson salts will help remove toxins excreted as well as release and relieve ALL tension in trained areas.