The main reason that you’re not happy with your weight is because of what you eat.

It’s hardly your fault.

Have you ever stopped to notice how many times you’re bombarded by food marketing each day?

Ads come at you from magazine pages, T.V. commercials, on websites and billboards, each boasting of cheap, convenient and tasty ways to cure your hunger.

The question “What’s for dinner?” has never been more complex than now.

Extensive menu options and large entrees have distorted your concept of a proper meal, and before you know it you’ve fallen into the trap of the chain restaurant, the drive thru, and the take-out line.

But wait – truly healthy eating is simple.

First you need to block out the blizzard of food marketing around you.

Remember that advertisers want your money, and they don’t stop to consider if the food they promote will expand your waist – that’s your job.

It’s safe to say that, with few exceptions, any food that you see marketed should be avoided. When was the last time you saw an ad for grilled white fish, steamed broccoli and a side of brown rice?

So what does truly healthy eating look like?

A healthy meal contains lean protein, fresh vegetables and a modest serving of whole grains.

Just as importantly, a healthy meal does NOT contain:

• Refined sugar / corn syrup
• Fried / fatty food
• Full fat dairy food
• Processed food with chemical additives

Healthy Breakfast

Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day. Try these healthy options:

• Scrambled egg whites, sliced tomato and whole grain toast
• Whole grain oatmeal, sliced fruit and a protein shake
• Homemade breakfast sandwich: Multi-grain English muffin with lean turkey slices and egg

Healthy Lunch

It is important to plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you. Try these healthy options:

• Dark baby greens topped with chopped chicken breast and diced tomatoes
• Albacore tuna (packed in water), mixed with finely chopped cucumber over brown rice
• Homemade sandwich: Sprouted grain bread with lean turkey slices, lettuce, tomato and mustard

Healthy Dinner

Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories. Try these healthy options:

• Grilled white fish, sautéed spinach and whole wheat couscous
• Baked chicken breast, steamed broccoli and brown rice
• Try the recipe for Chicken Quinoa Stir Fry below

While healthy eating is a huge factor in achieving your ideal weight, exercise is the other half of the equation.

Your exercise routine should be challenging and should be done on a regular basis.

I know that you have more than enough in your life to think about without having to plan your own exercise routine. Leave that job to me.  Contact me today to get started on a personalized fitness program that will leave your body no choice but to shed those unwanted pounds.

You already know what to eat and what not to eat when you want to lose weight. Well, sort of. But did you know that some foods actually help you slim down? Americans spend nearly $30 billion a year on diet products and many of them don’t even work. New research shows that if you know what foods to buy at the grocery, you can curb your appetite, boost your metabolism and eventually lose weight. Here is the coveted list:

Berries

Raspberries and strawberries are not only yummy, they are loaded with vitamin C! You can actually burn up to 30% more fat during exercise if you eat berries, according to a study from Arizona State University at Mesa.

Hot Red Pepper

Add it to your pasta, omelets, stir-fries. Hot red pepper is good on anything. A Japanese study concluded that it acts as appetite suppresser and people who regularly eat red pepper, eat less.

Beans

A digestive hormone, cholecysrokinin, is what makes beans a natural hunger suppresser. It blocks fat absorption and breaks down fatty deposits. Beans are also excellent for you blood sugar and can lower your cholesterol.

Cinnamon

Just a sprinkle of this wonder spice can help you with a post meal insulin spike, the ones that make you hungry. U.S. Department of Agriculture found that cinnamon on a whole-grain toast is a great way to combat those afternoon sugar rises.

Grapefruit

This amazing citrus can actually make you thinner quickly. A study at the Scripps Clinic found that half a grapefruit before each meal can help you drop more than 3 pounds in just 3 months.

Pears

If one apple a day keeps a doctor away, one pear a day can help you avoid snacking. Pears are better at filling you up than apples. Who knew? And, they have more fiber.

Olive oil

Make sure you chose extra virgin olive oil. It’s a monosaturated fat and it keeps on burning calories, not to mention boosting your metabolism. Use it as a salad dressing, bread dip or for any cooking.

Sweet Potatoes

High in fiber, they are great in protecting you against insulin jumps. They are filling and helps you stay in shape.

Mustard

Turmeric, the spice that gives mustard its color, could slow the growth of fat tissue, according to a study in the journal Endocrinology. Also, mustard seed, the main ingredient in mustard, contains selenium and magnesium, minerals that fight inflammation. Studies show that by reducing inflammation, mustard helps control appetite.

These foods have proven fat-melting powers, but you have to combine smart eating with daily exercise regime for best results. Working with a personal trainer can increase your success rate and transform your body.

Personal Trainer Santa Monica

Mr. America Jason Kozma is a professional Los Angeles Personal Trainer in Southern California. Jason and his High Performance Training Team are helping residents all over Southern California lose weight and get in the best shape of their lives. Find out more by visiting his Personal Trainer Los Angeles website.

Check out Jason’s Santa Monica Outdoor Personal Training and Personal Trainer Santa Monica websites too!

Hey, Jason Kozma here,

I’ve been getting a lot of emails asking if I am going to run another special program before year’s end. Truth is, I’m not sure I have time. So what can I do?

I figured to help those out who have emailed I needed a program that delivers awesome results with some serious fat loss in the waist, hips and buns but…

I know time is a consideration for everyone these days but I wanted to make sure I was taking care of my clients. I went back to the drawing board and crafted an all new 21 Day Rapid Fat Loss Program that’s right up your alley (if you want fast results, that is.)

Rose before and after 21 days

You probably know that me and my High Performance Trainers are pretty full but we do have room for a few more dedicated people.

So before I broadcast this out to the world I wanted to give my readers first crack and let you know that my NEW 21 Day Rapid Fat Loss program is now available and the best part is that I’m giving the first seven clients to sign up my custom designed online fat loss nutrition plan for free!

That’s right. If you are in the first seven clients to sign up, you get my 20+ years fat-destroying experience in the trenches, all my hard-earned tricks and knowledge for FREE.

Nada.

Goose Egg.

Zip.

The 21 Day Rapid Fat Loss Program is available with both private, semiprivate and group training sessions. There is even an all-online version of it.

Go here to check out the options and client results: http://www.LAtrainer.com/21dayfatloss.htm  

The only catch is that the both the High Performance Trainer’s schedules are getting tight and group training sessions are truly almost full and we can only take on 9 more group training participants. So if you’re ready to fit into your skinny jeans again and want to firm and tone your body all while dropping inches and pounds then make sure to sign up for our 21 Day Rapid Fat Loss Program.

Here’s how to sign up…

Just reply to this email or use the contact form and call (310) 772-5105 and let me know that you want in on the 21 Day Rapid Fat Loss Program and I’ll get you all dialed in and ready to start!

Los Angeles Personal Fitness Trainer | Kim

Lots of people ask me how to quickly and easily get fit. While I know they are hoping for a simple answer, the reality is that getting and staying fit is a lifestyle, not a quick fix.

So what do fit people do in their “healthy lifestyle”? Read on for helpful hints and the Seven Habits of Highly Fit People:

Habit #1: They Don’t Buy Junk

Fit people know that if they keep junk food in the house it will land on their waist sooner or later. So they don’t buy any. Even buying junk food for your kids or spouse is not advised since 1) you’ll likely eat some of it eventually, and 2) your loved ones shouldn’t be eating that junk either. It’s called junk for a reason.

Rid your home of chips, cookies, candy, baked goods, pre-packaged snacks and anything else that belongs in a vending machine. Replace the above with fresh fruit, veggies, nuts and other healthy whole foods snacks.

Habit #2: They Have Priorities

Fit people make exercise a priority. Along with keeping a job, paying the bills and going to the doctor, exercise is an important part of their lives. What I’ve found is that fit people put exercise before leisure time. Sure, fit people enjoy leisure, but it is scheduled around their workout time.

Treat exercise time with the same importance that you would a business meeting or trip to the dentist.

Habit #3: They Stop When Full

Fit people stop eating when they feel full. Sound simple? It is, but how many times have you stuffed yourself simply to clear your plate? Or how many times have you eaten another piece of cake despite being stuffed?

The next time you feel full, take it as a sign to stop eating. Yes, even if your plate isn’t empty.

Habit #4: They Push Themselves

Not only do fit people make time to go to the gym, they challenge themselves during each workout. While it is easy to simply go through the motions while exercising, you’re cheating your body out of great results when you don’t push yourself. Exercise should make you sweat, make your muscles burn, and leave you with a feeling of accomplishment.

Find ways to make each workout more challenging. For competitive people, the best way to push yourself is to exercise with a friend of similar strength. Another great way to challenge yourself is to set small attainable goals. These goals could be to push heavier weight, to sprint longer, or to do cardio at a higher intensity setting.

Habit #5: They Don’t Eat and Watch

Fit people know that eating in front of the T.V. is mindless eating. When your attention is on your entertainment and not on your food, then you’ll be less tuned in to what and how much ends up in your mouth. Eating in front of the T.V. is also very habit forming. Ever notice how you crave munchies just as a reflex of sitting in front of the T.V.?

Eat before or after your entertainment and pay attention to what and how much goes into your mouth.

Habit #6: They Drink Water

Fit people drink lots of water. And not just in addition to other beverages, but instead of them. Water is their main drink, while other drinks are occasional treats. Calorie-filled drinks are one of the quickest ways to consume excess calories which quickly turn into fat. Consider water your beverage of choice. Drink plenty of it each day and drink other beverages only a few times each week.

Habit #7: They Are Supported

Fit people don’t leave their motivation to chance. They know that if their personal trainer, boot camp instructor or workout partner is waiting for them, then they are less likely to skip a workout. It is so easy to hit snooze or to talk yourself out of the gym as soon as your behind hits the couch after work. Fit people take the option of skipping out of the equation.

Want instant support? Call or email me today to get started on your own customized fitness plan.

I hope that these habits have inspired you to make a change for the fitter in your own life.

If you already do some of these habits then congratulations – you are on your way to a better body. Make an effort to incorporate the rest of the habits to take your results to the next level.

If none, or very few, of these habits describe your lifestyle, then I’ve got good news – you now have 7 effective new habits to start that will get you some awesome results. Don’t try to tackle all 7 at once – pick one or two to add each week and gradually work up to all 7.

As always, you are welcome to call or email me with questions or to get started on your own customized fitness plan. I look forward to hearing from you.

Mr. Olympia 2010 is upon us and is sure to have all the excitement and drama of previous years, plus the added benefit of even more HOT girls with the addition of the Pro Bikini division to the IFBB! I train at Gold’s Gym Venice and of course come into contact with the resident IFBB pro’s. I’m going to preview some whom I know personally and what I know about them as they go into this year’s Superbowl of Bodybuilding, the 2010 Mr. Olympia :

Sherlyn Roy

Anca Marcus

Stan McQuay

Dexter Jackson

Sherlyn Roy: As a one of my High Performance Team Trainers, I can’t help but be biased towards this little powerhouse.

Since switching from figure to bikini, I think she looks even better than before, which was awesome!! So I’m going with awesomer. It’s my blog. I can make up my own words f I want. She qualified for the O via her 3^rd place award at the 2010 New York Pro Bikini. Sherlyn is really cool and has a great sense of humor. Talk to her for 3 minutes and you’ll be laughing your ass off. Not many chicks like this running around.

Anca Marcus: The Uber-Sexy Anca trains at my gym in Santa Monica rather than Gold’s Venice, and bikini division was made for her. An IFBB pro via the Romanian IFBB, she entered the 2010 Tournament of Champions Pro Bikini and placed an O-qualifying 3^rd, being out several established names!

In case you think Anca is just a chick in a bikini, she has placed in the top 10 at the 2007 Miss Bikini America, Top 10 at The 2008 Miss Bikini Universe and then on to win the bikini class and overall at the 2009 NPC Orange County Muscle Classic. She also took 2nd the following month at the 2009 NPC Bodybuilding Championships.

She is a well known fitness model gracing the pages of magazines like: Flex, Planet Muscle, Max Sports and Fitness, Glutes, BTM, Fit Models International and more. You may have seen her playing football as a running back in the infamous Lingerie Bowl or even a body double model, casting for Angelina Jolie and Courtney Cox.

Dexter Jackson: I have not actually seen Dexter myself (he’s done by the time I get there), but Charles Glass has been training him for about a month and he says that Dexter is bigger than ever (240) and just as sharp. I still think he’s a contender for the top spot. When Dex won in 2008 at the age of 39 I thought it was great, fair and a signal for a new direction in the sport: One of proportion over size. Time will tell if this bears out…

Stan McQuay: In the 202 class, Stan has classic lines and proportion and what I think most of us are training for.  Stan has put on a good amount of size since his win at the 2009 Pro Dexter Jackson Classic and I think he’ll make a strong showing.  Apples and oranges versus the massive Kevin English.

Mr. America Jason Kozma

Los Angeles Personal Trainer

Summer vacation is winding down, fall is approaching and the kids are going back to school.  It’s time to examine the art of packing the perfect lunch.  While it is easy to rely on the school cafeteria for the kids and fast food meals for you, this method will quickly result in unwanted pounds. The only way to ensure that you and your kids are eating a nutritionally balanced, health promoting lunch is to pack it yourself. 

According to Ann Cooper and Lisa M. Holmes in their book, Lunch Lessons, “When it comes to nutrition, children are not just miniature adults. Because they’re growing, they have different dietary needs.” (Their daily serving recommendations are in boxes below.)

Use the following 7 steps as your guide for packing healthy lunches that cover the spectrum of nutrients that your growing kids need.

Don’t have kids? Keep reading. Follow these steps when creating your own fuel-rich lunch.

Step 1: Hydration

Every function of the human body requires water, so it’s a no-brainer that water should be included in your packed lunch. At least eight glasses a day.  This simple trick will help keep you hydrated and feeling full throughout the day. 

It’s easy to fall into the trap of giving kids juice or soda pop, and once your kids are accustomed to drinking these sugary treats expect a battle when you switch to water. This is one fight that is worth winning.

Remind yourself that the sugary drinks are filled with empty calories, which quickly lead to weight gain. Sugar also robs the body of vital nutrients and minerals.

Step 2: Protein

2 – 3 servings daily 1 serving equals: 2 – 3oz meat, 1/2 cup cooked beans, 1/3 cup nuts or one egg Protein is an essential part of lunch, both for you and your kids. Just as you need plenty of protein to maintain lean muscle tissue, kids need protein to support growing bodies.

Choose from this list of healthy, lean protein sources: fish, beans, tofu, nuts, eggs, chicken, turkey, lean pork and lamb.

Limit the amount of high-saturated-fat protein that your kids eat to no more than 3 servings per week. These include cheese, hot dogs, salami, bacon and sausage.

Step 3: Whole Grains

Kids 6-9 yrs: 4 – 7 servings daily Kids 10-14 yrs: 5 – 8 servings daily Teens: 6 – 9 servings daily 1 serving equals: 1 slice of bread, 1/2 bagel, 1/2 cup cooked rice, 1/2 cup pasta, 1 cup of whole grains Whole grains are one of the major building blocks of a healthy meal. The key word here is “whole” meaning not refined.

White bread, bagels, pasta and rice have been stripped of the nutrients and minerals. As a result these items convert quickly into sugar, leaving your child drained after an initial quick burst of energy. Always avoid refined white grain products.

Following is a list of healthy, whole grains: oatmeal, brown rice, quinoa, millet, bulgur, whole-wheat or sprouted grain bread, barley, whole grain cereal and whole wheat pasta.

Step 4: Veggies

4 – 9 servings daily 1 serving equals: 1 cup raw of 1/2 cup cooked vegetables When it comes to veggies, variety is key. Choose a array of colors like orange, red, purple, green, blue, white and yellow to make sure that your kids are getting all of the necessary vitamins, minerals and phytochemicals.

Don’t save vegetables for dinnertime. Pack each lunch with lots of colorful vegetables.

Try these veggie-packing ideas: Put a small container of hummus with cut veggies for dipping. Fill your sandwiches with baby arugula, roasted peppers and slices of tomato. Pack a container of veggie and whole wheat pasta instead of a sandwich. Fill an insulated thermos or coffee mug with vegetable soup.

Step 5: Fruit

3 – 5 servings daily: 1/2 cup cut fruit, whole fruit size of tennis ball, half a banana, 1/2 cup 100% fruit juice Fresh fruit is filled with vitamins, nutrients and minerals. As with your veggies, choose a variety of colors to ensure that your kids are getting a range of nutrients.

Stay away from fruits that are canned and coated in syrup, and also from fruit snacks and chews that contain added sugars. Plain, dried fruit with no sugar added is an acceptable alternative to fresh fruit if it’s not available.

Unlike veggies, it is possible to eat too much fruit. Though the natural sugars within fruit are much healthier than refined sugar, too much of it will have a negative impact on your blood sugar levels and the extra calories will be stored as fat. Stick with 3 – 5 servings per day.

Step 6: Calcium

2 – 6 servings daily Serving size based on the amount of calcium in the food. Examples of 1 serving: 1 cup cooked beans, 1/2 cup almonds, 1/2 cup dried figs, 1/2 cup dark leafy green vegetables, 1/2 cup tofu, 1 cup low-fat milk, 1 cup low-fat yogurt Your kids need calcium in order to build strong, healthy bones. Make sure to incorporate calcium into every meal.

Calcium isn’t just found in dairy products. There are many plant sources that contain calcium that is more readily absorbed by the body than the calcium found in dairy.

Try these sources of calcium: low-fat yogurt, low-fat milk, sunflower seeds, beans, sardines, soy milk, tofu, broccoli, salmon, dark leafy greens and nuts.

Step 7: Healthy Fat

3 – 4 servings daily Serving size based on the amount of healthy fat in the food. Examples of 1 serving: 1 teaspoon of olive, safflower, sesame, flax or canola oil, 1/2 cup nuts, 1 tablespoon peanut, almond or cashew butter, 1 cup cooked beans, peas or lentils. You may think of all dietary fat as being bad, but fat from plant sources are very important to the growth and development of a child’s body.

Limit animal fats, which are filled with saturated fat and cholesterol, and eliminate trans-fatty acids contained in foods that are labeled as hydrogenated.

There you have it, 7 steps to the perfect packed lunch. See the recipe below to get you started on your first perfect packed lunch.

Remember that eating right is only half of the equation. Exercise is just as important when it comes to fitness and weight loss.

Are you ready to get started on a personalized fitness program? Call me at (310)772-5105 or email today to set up a consultation.

Changing what you drink just may be the magic weight loss bullet you’ve been looking for.

David Zinczenko and Matt Goulding sure think so. But then they did write the book on it: Drink This Not That. They’ve even gone so far as to claim that you could lose up to 32 pounds in a year just by changing what you drink.

What most people don’t know is that it’s a lot easier to drink extra calories than to eat it. So you really need to pay attention to what you’re sipping on.

Here is a sampling of what their book has to offer. The following are 5 of the worst things to drink, followed by 5 slimming alternatives.

Breakfast
While a cup of hot coffee or a glass of lowfat milk are both great ways to start your day, beware of the smoothie trap. More often than not smoothies are closer to milkshakes than protein shakes.

Worst beverage: Smoothie King Peanut Power Plus Grape (40oz)

1,498 calories / 44g fat / 214g sugar
Drink This Instead: Smoothie King High Protein Banana (20oz)

322 calories / 9g fat / 23g sugar
Lunch
A study done at Virginia Polytechnic Institute showed that people who drink 17oz of water before sitting down for a meal ended up eating 9 percent fewer calories. Those calories can really add up over time.

Worst beverage:

SoBe Green Tea (20oz)

240 calories / 0g fat / 61g sugar
Drink This Instead: Honest Tea Organic Honey Green Tea (16oz)

74 calories / 0g fat / 18g sugar
Afternoon
When the afternoon rolls around most of us are ready for a pick-me-up. Too often these caffeinated drinks are loaded with waist-expanding calories.

Worst beverage: Starbucks Venti Peppermint White Chocolate Mocha with whipped cream

660 calories / 22g fat / 95g sugar
Drink This Instead: Starbucks Venti Caramel Cappuccino

170 calories / 6g fat / 18g sugar
Postworkout
There’s no good reason to follow up a great workout with a sugar-filled beverage, even if it makes claims for quick recovery and muscle growth. After exercise your body is in need of protein, carbohydrates and potassium, so choose a beverage filled with these three.

Worst beverage: Naked Protein Juice Smoothie (15.2oz)

418 calories / 4g fat / 53g sugar
Drink This Instead: Horizon Organic Chocolate Reduced Fat Milk (8oz)

180 calories / 5g fat / 27g sugar
Alcoholic beverages
There are known benefits to drinking alcohol in moderation (one or two drinks per day) such as raised HDL (good) cholesterol, boost in bloodflow, and improved sugar metabolism. A recent study in the journal BMC Public Health reported that people who have a daily drink were 54 percent less likely to be obese. However, it’s called a beer belly for good reason, since many alcoholic beverages are loaded with calories.

Worst beverage: Red Lobster Traditional Lobsterita

890 calories / 183g carbohydrates
Drink This Instead: Red Lobster Classic Martini with Gin

140 calories / 0g carbohydrates
Recent studies are reporting that most of us drink 21 percent of our daily calories. That adds up to an average of 460 calories each day. It’s easy to see how these calories quickly add up into unwanted pounds.

Pay extra attention to what you drink throughout each day. Make it a habit to pass on the calorie-packed drinks and to focus on drinking lots of water.

Remember that small changes to your lifestyle over time will make the difference.

I’m always available to help – call me at (310)772-5105 or contact me  to set up your free consultation.

Personal Trainer Los Angeles

   The Top 7 Reasons to Exercise:
Summer has arrived and along with it the dreaded bathing suit season.  Whether you can’t wait to bare it all on the beach, or if you’re still working toward a weight loss goal, exercise is the key to looking and feeling great in summer months.

But why else should you exercise? Here are the top 7 reasons to exercise this summer:

Reason #1: To Melt Fat Away

The most coveted side effect of exercise is, of course, fat burn. The combination of a challenging exercise routine and a balanced meal plan is the best known way to lose fat. Here’s what losing fat feels like:

Your pants become loose
People around you begin to say that you look great
A glance at yourself in the mirror makes you smile
Your energy levels soar
You feel amazing

Reason #2: To Alleviate Pain

Regular exercise is a great way to alleviate chronic muscle and joint pain. Persistent back pain can be lessened by strengthening your core, and you’ll protect yourself against injury. It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program.

Reason #3: To Increase Lean Tissue

More muscle is good for many reasons. You see, muscle requires many more calories each day than fatty tissue. In fact, one pound of muscle burns 30-50 calories each day at rest – compared to a measly 9 calories per pound of fat.

When you exercise your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

Reason #4: To Stay Young

Tim D. Spector, a professor of genetic epidemiology at King’s College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.

“These data suggest that the act of exercising may actually protect the body against the aging process,” said Spector.

Here’s the study in a nutshell:

Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
Once a telomere gets too short, that cell can no longer divide.
Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed metal functioning.
The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.
It was found that the length of telomeres was directly related to that twin’s activity level. “There was a gradient,” Spector said. “As the amount of exercise increased, the telomere length increased.”
People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.
Reason #5: To Prevent or Control Type 2 Diabetes

Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabete, gain substantial benefits from.

Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program.

Reason #6: To Lower Blood Pressure and Cholesterol Levels

Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:

Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.
Exercise Increases HDL levels in some people – this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.

Reason #7: To Feel Great

The first thing that clients tell me after starting an exercise program is how much better they feel.  Most didn’t even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated.

Exercise boosts your energy levels and makes you feel amazing.

The quickest, easiest way to guarantee that you’ll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results.

Call me at (310)772-5105 or email me today to get started on a program that will take the guesswork out of fitness and to set your results on fire.

What are you waiting for? Lace up your shoes and get moving!

Your Reason
Your number one reason for exercise is unique to you. Maybe you want to fit into a smaller pant size or lower your cholesterol. Or maybe you just love how a good workout makes you feel.

Whatever your reason is, remind yourself of it often. Write it down and place it where you will see it everyday. It may be just the motivation that you needed.

Jason Kozma’s Santa Monica Boot Camp takes an innovative approach to fitness. Get the results you want faster than you thought possible. Want to find out more about his boot camps? Go to his Los Angeles Boot Camp page or call Jason at (310)772-5105

I know a lot of lazy people. People who would rather spend the day planted on their couch than anywhere else. People who choose take-out over home cooked, every night of the week. People who would rather have a root canal than go do a workout.

Sure, I know that we all have our occasional lazy day on the couch, but lately it seems that more and more people are turning laziness into a career. What about you? Check if the following describe you:

• You are habitually inactive.
• You’d rather be a passive observer than an active participant.
• You’re a master excuse-maker.
• You find shortcuts in order to avoid the long haul.

If that’s you, don’t get down on yourself. There are many legitimate causes of laziness. Here are just a few…

1. Sleep Deprivation: When you’re short on sleep it’s easy to become unmotivated, which quickly turns into laziness. Get a minimum of eight hours of sleep each night in order to maintain enough energy to get you through the day. Some experts even say that ten hours of sleep each night is what you need to function at your best.
2. Caffeine Abuse: Starting your day with a jolt of java may help with your initial alertness, but the dip in energy that takes place a few hours later could be the reason that you become lazy later in the day. Avoid the rush and crash of caffeine and instead rely on your steady supply of natural energy.
3. Bad Habit: At some point being lazy simply becomes a habit. If every night after work you head straight to the couch, it soon becomes automatic and not a conscious decision. Breaking the habit of laziness is actually quite easy. Simply take yourself off of autopilot and make the conscious decision to do something productive instead – like heading to the gym rather than the couch.
4. Inactivity: If your job keeps you in a chair for hours at a time, and you don’t exercise when off the clock, then your body is just accustomed to inactivity. It’s time to wake up your under-used muscles and to reacquaint yourself with the joy of motion. A simple way to get back into the swing of things is to go on a 30 to 60 minute walk either before work or after you return home. Once you’ve broken yourself in with consistent walks, Call me at (310) 772-5105 or contact me to get started on a fitness program that will quickly get your body back into great shape.

Laziness begins when you ignore that little nagging voice in your head. You know, the one that reminds you when you should take action on something rather than sit by and let the opportunity slip away.

Is today the day that you will kick laziness to the curb?

Is today the day that you will take action toward achieving your goals?

Is today the day that you will listen to that little voice of reason?

Call me at (310) 772-5105  or email today to schedule your first workout. You’ll find my contact info in this newsletter.

Do you rarely get sick, have no need for prescription meds, and can’t remember the last time that you had to visit the doctor?

If you answered no to the above questions then you are likely suffering from nutritional deficiencies.

It’s hard to know exactly what to eat for optimal health, especially since everyone has a different opinion.

Even when you make every effort to eat healthy, your diet almost always lacks important nutrients.

In her book, Green For Life, Victoria Boutenko set out in search of the perfect human diet. She immersed herself in nutrition research and discovered a very interesting observation.

The Chimpanzee Connection: Chimpanzees and humans are more closely related than any other animal species. In fact, research shows that we share 99.4% of our DNA sequence with our chimpanzee friends.

Why is this significant? Chimpanzees are in far better physical shape than humans, and possess strong natural immunity to cancer and other fatal — and quite common — human illnesses.

Victoria’s research all pointed to the chimpanzee diet as the reason for their superior health. Chimps and humans have vastly different eating habits.

It’s All About The Greens: While humans enjoy pizza and hamburgers, chimps eat a diet extremely high in dark leafy greens — an item that hardly exists in the human world.

Victoria then turned her focus on dark leafy greens. What she discovered was a super-food packed with extremely high levels of nutrients. Here are 5 amazing facts about greens:

1. Greens are packed with amino acids…AKA protein.

I’ll bet you didn’t know that dark leafy greens are a legitimate source of protein. It’s true!

Protein molecules are made of a chain of amino acids. When you consume protein from chicken, you’re getting chains of amino acids that have already been assembled into a complex protein.

When you eat dark leafy greens you are getting a plethora of individual amino acids. Your body then takes these amino acids and assembles it into complex protein chains.

2. Greens give you lots of insoluble fiber…like a sponge.

You know fiber is important, but did you realize that fiber is needed to rid your body of toxins? Insoluble fiber is extra special, since it is built like tiny sponges that each absorbs several times more toxins than its own volume. Check out just a few of the many benefits of fiber:

·     Fiber reduces cholesterol

·     Fiber prevents and reduces the risk of cancer

·     Fiber lessens risk of diabetes and improves existing diabetes

·     Fiber helps shed unwanted pounds and prevents overeating

3. Greens promote bodily homeostasis…necessary for optimal health.

Homeostasis is the physiological process that regulates all substances in your body at ideal levels for optimal health. It is a very complex process, one that your body is constantly working towards.

In order for your body to achieve homeostasis it needs an abundance of vitamins, amino acids, carbohydrates, essential fatty acids and minerals. Greens are a super provider of all of the above.

4. Greens are alkaline…which promotes healthy cells.

In 1931 Dr. Otto Warburg won the Nobel Prize for discovering the cause of cancer: weakened cell respiration due to lack of oxygen on the cellular level — this causes fermentation, which results in acidity, or low pH.

There is a close connection between the foods you eat and your pH balance. For example, Parmesan cheese is highly acid forming, -34; while spinach is an amazingly alkalizing food, +14.

When you get plenty of greens on a daily basis, you’re able to better maintain a good alkaline pH balance.

5. Greens are made of chlorophyll…liquid sun energy.

As amazing as it may seem, the molecule of chlorophyll is strikingly similar to the molecule of human blood. Chlorophyll heals and cleanses your organs while destroying harmful substances.

Here are just a few of the powers of chlorophyll:

·     Chlorophyll builds a high blood count

·     Chlorophyll helps prevent cancer

·     Chlorophyll counteracts toxins

·     Chlorophyll promotes an alkaline body

·     Chlorophyll helps sores heal faster

·     Chlorophyll improves varicose veins

·     Chlorophyll improves vision

Introducing The Green Smoothie: While the evidence for eating lots of greens continues to mount, who really wants to chomp through a pile of spinach everyday? The solution is as convenient as it is efficient: the green smoothie.

Victoria discovered that when she blended greens with fruit and water, the result was an easily absorbed, delicious smoothie. The key to reaping all the benefits from your green smoothies is to use a wide variety of greens and to drink it every day. Most enjoy it as a quick, nutrient-packed breakfast.
*See the recipe below*

Victoria did a study where people drank green smoothies everyday for a month. Most participants reported a noticeable increase in their energy levels after just the first week. This boost of energy may be just what you need to get into gear with your workouts.

Remember, regular challenging exercise is the key to achieving your ideal body.

Call me at (310)772-5105 or email me today to get started on a fitness program that will get you to your best body quickly.