I feel fantastic! My overall energy, mood, and health have greatly improved over the past five months of training with Andrea. I can get through the day without feeling tired, and my mental health is a lot sharper. Andrea makes working out something that I look forward to doing. She inspires me to be healthier in all aspects of my life.
Jackie Tidd
Andrea is one of the best trainers I’ve worked with. She sets the perfect pace, customized workouts suited for me and able to change workouts on the spot, they always feel ‘just right’, they are never boring. I’ve seen marked improvement with my balance, strength, walking, and weight loss!
Finding a Personal Trainer
How do you find a San Diego personal trainer that is motivating, knowledgeable and delivers results? With so many trainers out there it almost seems overwhelming when trying to find a personal trainer. There are a lot of factors you need to keep in mind when researching, meeting with, and finally deciding on which San Diego personal trainer is right for you. Here is a simple guide to helping you find a personal trainer that is going to get you to your fitness goals.
1. Location. Will they come to your home or work? Will you train outdoors, a private studio, their home, or a gym? If it is a gym do you need a membership or do you need to pay for a day pass? In addition, are they located near your office or home? If you have to drive more than 20 minutes out of the way, you are going to find it difficult to get there for every session.
2. Credibility. Do they have a degree? Do they have certifications, and which kind? ACE, ACSM, NASM, ISSA, NSCA are all very reputable certifications. Degrees and certifications are often required of trainers to work for companies, but private trainers do not need them to run their own business, so be careful.
3. Price. You need to commit to at least two sessions a week consistently to see results. Make sure that you can afford what they are charging twice a week for however long you and the personal trainer thinks it may take to reach your goals. But remember, to be weary of San Diego personal training sessions that cost less than 40 per session, most often times you get what you pay for. Trainers that aren’t very knowledgeable or can’t deliver optimum results charge less than the competition to entice new clients.
4. Ask for referrals. Ask around the office, friends, neighbors, health club members, who they train with and if they recommend that personal trainer. Get feedback on what that trainer has done for them.
5. Training Style. What equipment does that training like to utilize? What is their philosophy regarding health and is it inline with yours or what you would like to be? Do your personalities mesh well? Are they bubbly and fun, or quiet and reserved? Make sure this person is someone that you can connect with and build a relationship with since you will be working with them twice or even more a week.
I hope these five pointers will help you find a San Diego personal trainer that is the perfect fit for you. Interested in learning more about the San Diego personal training services I offer?
The Myth Behind the Fat Burning Zone
We have all heard about it the “Fat Burning Zone” and tried our damnest to stay under 45% of maximum heart rate to make sure that the majority of the calories that we are burning our coming from the fat stores in our thighs. Now what you may not know is that you are cheating yourself out of making a more effective use of your time in the gym. How so? It’s simple math. It isn’t so much the type of calories that you burn but the quantity. At lower intensities your body requires less O2 to convert stored calories into energy, which results in less calories being burnt. Now with higher intensities the amount of calories being converted into fuel increases. Indeed, physiological data supports the fact that as exercise becomes increasingly intense, less fat is burned per calorie but more total fat, and calories are burned overall. So what is the best option when it comes to fat loss? Let’s take a look at an example:
Example 1: John is exercising for 30 minutes at an intensity of 50% of max heart rate which is equal to 1.5 L of oxygen per minute. The body burns an average of 5 calories per liter of oxygen consumed.
1.5 L x 5 x 30 minutes= 225 calories
Example 2: At 70% of max heart rate
2.1 L x 5 x 30 minutes= 315 calories
Example 3: Now working at a lower intensity 50% of the total calories burned come from fat, in this case 225 x .50= 113 are fat calories
Example 4: At a higher intensity above 50% of max heart rate 40% of calories burned come from fat, in the second scenario 315 x .40= 126 are fat calories.
In the end it’s not the percentage of fat per calorie but the total calories expended that will get you to your goal of weight loss quicker. Need help with reaching your weight loss goals? Check out my free San Diego weight loss program.
Why Breakfast is the Most Important Meal
You have heard it time and time again. The importance of eating a well-balanced breakfast. Well, believe it or not if you are struggling to lose weight, lack energy and motivation, experience headaches or irritability it may be due to what you are neglecting to eat for breakfast.
When you rest at night your body’s metabolism slows down in order to preserve enough energy to feed your brain and resting body for at least 6-8 hours. Upon rising your body is starved for nutrients, it has used all of it’s resources while you were at rest.
Now if you completely neglect putting anything in your body at all for breakfast here’s what happens:
1) Your metabolism decreases even more because your body is trying to continue to conserve energy (meaning less calories being burned)
2) You start to experience headaches because the carbohydrates that feed the neurological functions of the brain aren’t present, causing this headache; in addition, without carbohydrates, the body’s fuel source, your energy plummets.
3) By the time lunchtime rolls around you are gonna be so hungry, that you will consume far more calories from over eating, and the worst part your resting metabolism is so low that your body isn’t going to burn that mass amount of calories effectively.
Let’s say you are eating breakfast: a banana, toast, bagel, oatmeal, cereal. What do these all have in common? They are all solely carbohydrates. So what’s the big deal? In order to stay satisfied until lunch time and have sustained physical and mental energy you need to consume protein as well. In fact the most optimal ratio is 1:1 for protein and carbohydrates. Otherwise, you are going to get hungry quicker, your energy will be short lived (carbs rely on protein to provide sustained energy) and you are going to struggle with losing weight and consuming the right nutrients and calories your body needs in order to function correctly.
Looking for more helpful San Diego weight loss tips and advice?
Hire a Personal Trainer
Do You Need a Personal Trainer?
10 Reasons a trainer may be right for you.
By Elizabeth Quinn, About.com
Personal trainers aren’t for everyone, but a trainer provides certain benefits that you can’t find when working out on your own. Here are ten reasons a personal trainer may be right for you.
- Motivation
One of the main reasons people benefit from a personal trainer is that they loss motivation to stick with a consistent exercise program. Certified personal trainers can provide structure and accountability, and help you develop a lifestyle that encourages health. - Individualized program
If you have any chronic health conditions, injuries or training goals (running a marathon, for example) a trainer will work with you and your health care provider to plan a safe, efficient program that considers these needs and enable you to reach your health goals. - Efficiency
Personal Trainers help you focus on results and stop wasting your time doing inefficient workouts. A personal trainer has a plan and will help you get maximum results in minimum time. - Improve technical skills
If you play a particular sport, the right personal trainer will help you improve your skill by showing you new training techniques specific to your sport. The Trainer will incorporate skills training into your program so you improve not only your strength and endurance, but your agility and mental focus as well. - You are new to exercise
If you are an absolute beginner, a personal trainer is the ultimate fitness coach. A good trainer will introduce you to a very simple, effective routine and build efficiently so before you know it, you have the confidence and knowledge to decide what is right for you. - Break through plateaus
Ok, you are already in pretty decent shape, but you’ve been there for years. If you are stuck in the same routine and want to break out of a rut, a personal trainer is the perfect solution. A trainer will jump start, not only your motivation, but your routine as well. - Learn how to go it alone
If you ultimately want to learn all the facets of designing your own routines so you don’t need to use a personal trainer, going for a few months may be all you need. All good personal trainers will teach you the basics of building and modifying a fitness program to achieve maximum results. - Workout Safely
A personal trainer watches your form, monitors your vitals and can provide objective feedback about your limits and strengths. Most of us tend to ignore some of the subtle signals our body provides. We either push through pain or give up too soon. Because a personal trainer can watch what you are doing while you are doing it, they can help push you or slow you down as necessary. - Workout at home
Many personal trainers make house calls. If you don’t have the type or interest in going to a gym, but have a hard time knowing what to do on your own at home, a personal trainer can bring fitness into your living room. - Lose Weight
There is a good reason that the number one reason people hire personal trainers is to lose weight and get into shape — it works. If you made a resolution to lose the fat and build the muscle, a trainer can keep you on track and help you realize that goal.
Before you hire a San Diego personal trainer you should ask the following questions:
- What are your qualifications and certification?
Andrea has a B.S. plus two certifications through NCCA accredited organizations ACE and NASM, plus CPR and first aide certified. A qualified personal trainer has an education in physiology, health promotion, athletic training, kinesiology or a similar field. They should have first aide and CPR certification as well as certification from a reputable organization such as ACSM, ACE, IDEA, YMCA, NSCA or similar. - Do you have liability insurance?
Most Definitely, safety is number one always. They should answer yes. - What are your policies and procedures?
24 Hour Cancellation Policy (except for serious circumstances); First Session goes over necessary documentation, forms, expectations, and fitness assessment protocol. If deemed necessary may require clearance from physician before starting a program. A personal trainer should have a documented policy explaining their services, costs, cancellations, length of contract, and emergency procedures. They should also require a medical clearance form to be completed before they work with you. - Finally, you should feel comfortable with the trainer, his/her style of communication and the expectations of your time together. This is crucial, a relationship of trust and honesty is being built and is necessary to the program’s success.
Are you ready to achieve a healthy lifestyle?
Why continue to put off your happiness, health, and self gratitude any longer? We will discuss your current program, goals, health, and recommend an appropriate San Diego personal training program for you and your lifestyle.
Best Times to Workout
As a certified San Diego fitness trainer I am always reading books and articles about the body, exercise, nutrition and so forth. Currently, I am reading a fascinating book called The Body Clock, Guide to Better Health by Michael Smolensky PH.D and Lynne Lamberg. It discusses our body’s natural clock and how there are better times of day to complete certain tasks compared to others. One section of the book in particular discusses exercise in relation to times of day. When it your body, there are better times to compete and train for specific activities.
According to the book this is a brief outline of the best times for various activities:
6am-9am. Eat a healthy breakfast. This is most important for people trying to maintain a lean weight like boxers, gymnasts, jockeys, and those seeking to lose weight since your body is more likely to burn food immediately that is eaten in the morning and more likely to store food eaten in the evening.
11am. Ability to withstand muscle aches peak around this time. Endurance athletes will find that they perform best during this time, since your body will be able to withstand muscle fatigue easier.
2pm-3pm. Post Lunch Food Coma. People whom exercise at this time move slower and display less stamina. Early morning exercisers will feel sleepy now. Best option is a moderate short brisk walk to bring back alertness in the middle of the day.
3pm-5pm. Breathing is easiest. Airways are most open and make cardiovascular activities much easier.
5pm-9pm. Strength gains. Research shows that study participants who trained in the evening had 20% greater strength gains compared to their morning counterparts. Also hand-eye coordination is at it’s peak during this time.
6pm-8pm. Body Temperature is at it’s highest. Muscles are the most flexible and reflexes the fastest. This time is best for sports that require speed and all-out power such as sprinting, swimming, and speed skating. This is also a great time for sports that require exact timing and precise muscle control such as figure skating or gymnastics.
I always found for myself that there were better times of day that I performed some activities better than others. I’m glad to see there is research to prove that. Test it out for yourself and see if there are times in which your body does perform better than others, you might be surprised.
ACCOUNTABILITY
It takes three months for a change in habits to stick, whether it’s to quit smoking, eating junk food, start exercising, quit drinking alcohol and so forth. At this point you have hopefully kept with your new years resolutions after the first month. The time between 1-3 months is the most crucial. It is the time when you are most likely to fall back into your old habits that you have been trying to quit. Once you get past the initial three months it gets much easier to keep with your intended resolutions.
So what is going to help you with these new changes? Accountability not only to yourself, but to someone else as well. A friend, significant other, or relative can help support you and keep you on the right track to kicking bad habits and creating new positive ones. So how can they keep you accountable? You can call them when you feel you are going to relapse, you can schedule exercise sessions with them, turn in food diaries, check in with them at certain times of the day. They are your support system for getting you through these challenging times.
As a San Diego personal trainer my clients are held accountable to me for many reasons. 1) they are required to show up to their sessions to train with me, they don’t show they lose a session (= $); 2) they are expected to do cardio homework when they are not with me, and I do call, email, or text them to make sure they are; 3) they turn in a food diary to me every week (this will minimize their bad eating habits). Read my post on how to hire a personal trainer as well. You can easily set up this same relationship with a friend to keep you accountable (ie. a workout buddy.) You can hold each other to a workout and eating program.
Hope these little tips help. And good luck with your resolutions!!!
