Next Level Training

Win an Ipod Contest

2011-08-12T19:24:00.000-07:00

Do you have friends that ask you about your workouts? Do you know people that would benefit from working out? Well now we are excited to announce you can win a FREE Ipod *loaded with our famous Bootcamp Mixes by referring a friend or family member!

From now until the end of September, you can win a loaded Ipod by telling friends about us. This is no cost to you to get a Free Ipod. Just tell your friends about our famous Bootcamp or Personal Training program and if they sign up, you will get credit for it.

To win the contest, you must refer the most NEW Bootcampers or Personal Training clients.

So what are you waiting for? Start telling EVERYONE about your favorite Bootcamp or Gym and win your FREE Ipod!

*must have at least 3 referrals to qualify!

Contest starts now and ends September 30Th. Winner will be announced in Bootcamp Saturday October 1st! (MAKE SURE YOUR REFERAL TELLS US WHO SENDS THEM SO YOU CAN GET CREDIT FOR IT!)

W.O.D. Monday Aug 8

2011-08-08T17:00:00.000-07:00

100's

*Do 100 repetitions of each exercise for time.

Push Ups

Sit Ups

Box Jumps 24'

Burpee's

Tricep Dips

Time to beat: 17:24

Rudy's time: 33:30

*this was Rudy after his workout....either about to throw up or saying "Thank YOU" to the LORD!

QUITTING

2011-06-13T11:40:00.000-07:00

Quitting:

Giving up.

When the going gets tough.....STOP

Never trying to see what you CAN do

"Why even bother" is repeated in the head

I can't, I can't, I can't.......this is too hard

Wussy.

Weak.

The opposite of Lance Armstrong winning 7 years in a row after cancer

The opposite of playing with a stomach virus in the NBA Finals game #Michael Jordan

The reason why you are not happy with yourself

The reason why you are not a role model

Solution:

Suck it up

Never give up

No Ka Oi

NO FEAR

Honor

Pride

Dicipline

Take it to the Next Level

Win the Day: Easter Candy: Eat It or Leave It - Muscle and Fitness Hers

2011-04-24T07:13:00.000-07:00

Win the Day: Easter Candy: Eat It or Leave It - Muscle and Fitness Hers

Richard Villa's CrossFit Workout

2011-04-21T16:22:00.000-07:00

I wanted to challenge my good friend Richard Villa (www.richardvilla.com) to a great workout called CrossFit. The name of the workout is called the Kristi *dont know why they called it that, but oh well. The workout is only 20 min long and can be done as fast or slow as you can. There are only 4 exercises in the workout so one would think it would be easy. Richard comes in and says, "I got it. I got it! Nothing but a peanut!" (quotes from former 8x Mr. Universe Ronnie Coleman)

So with that out of the way, here is the workout:

1. Pull-ups x 10 *lying down on smith machine

2. Push-ups x 10 *body weight

3. Squats on slam ball x 15 *drop 12' from floor

4. Full sit ups on mat x 15 *arms touch shoes

One full round of all these exercises are 1 set. I gave Richard the goal to finish the CrossFit Challenge with 12 sets. He finished with 11 but gave a very gutsy performance. Good job Richard!

Gladiator Workout

2011-03-15T22:22:00.000-07:00

Gladiator Workout Wed, March 15, 2011

*ALL SETS DONE TWICE

First Set:

1. TRX Row x 25

2. Jump Rope with 5lb heavy rope x 30 revolutions

3. BOSU burpee's x 10

4. Kettle Bell Swings (35lbs) x 20

5. Hanging Leg Lifts x 25

Second Set:

1. 4 Laps around building = .5 miles

2. Horizontal Pullups (Smith Machine) x 15

3. TRX Knee Tucks x 25

4. Jump Squats x 20

5. Heavy Rope Slams x 30

Third Set:

1. 4 x 25 yard sprints

2. Split Jumps x 20

3. TRX Atomic Push Ups x 20

4. Standing Shoulder Press (45lbs bar) *forward & back x 20

5. Hanging Leg Raises on Roman Chair x 30

*MUST FINISH IN ONE HOUR. GOOD LUCK GLADIATOR!

Enjoy,

Joseph Herrera

Next Level Training

www.nextleveltrainer.com

www.nltbootcamp.com

Xmas Success Stories 2010

2010-12-09T13:56:00.000-08:00

Man in the Mirror

2010-12-02T09:04:00.001-08:00

Im sitting here getting ready for the Xmas Party on Friday and getting ready to talk about the success stories I will be talking about. There are some special people that have dramatically changed their lives this year. They live a happier and healthier life now.

Like the late and great Michael Jackson said, "Just take a look at yourself and make that change." This special group of people did what many others out there are scared to do. They admitted to themselves that what life was at that point in their lives wasn't LIFE. You can look at challenges and quit before you begin them. You can start something but never finish. These people finished....and then some!

I cannot begin to tell you how this makes me feel as a trainer, coach, and friend that helped them get to where they are now. I cant wait to show everyone the before and after pictures after the party. Tune in!

The Buff Bride

2010-09-08T23:47:00.000-07:00

I got the special opportunity to watch a really great person reach their goals. As she tells me and says on her blog, http://www.inthenameoflove.org/, that she was "broken" growing up. She had grown up not having a lot in life. But through her parents, she is now a successful and well respected motivational and spiritual speaker.

Bianca Juarez is not like any client I have ever trained. She is very competitive and very TYPE A personality. She comes off strong and sometimes can be intimidating in the gym, so women will judge her as a mean girl or will be envious of her strength. But as a trainer, you love to have a client in front of you that is going to do whatever you tell them to and they if they cannot do 30 push ups in 40 seconds, they will do 30 push ups in 42 seconds! This girl doesn't give up.

One day Bianca challenged me to do one of the hardest workout circuits out there called Cross Fit (workouts that are finished by time and usually a competition to finish the fastest). This workout was so hard that I actually didn't want to start the workout because I didn't want to be too sore from it the next day. But I took on the challenge and started working out with her. Bianca didn't know how hard Cross Fit was but knew it was a hard workout and started before me. I remember looking over at her 30 seconds before the 20 min workout was done and while Bianca was almost done with her arm curls, she started to gag and almost throw up. I was about to rush over to her, but she just stuck with it and finished the final 40 seconds of the workout before going into the bathroom!

As of yesterday, Bianca is now happily married and will not be able to attend my Bootcamp's as often because she is moving in with her husband who lives out of my area. You know that she put in some hard work to look good in her wedding dress. I had the chance to call her the day of her wedding and would you believe it....she was on her way to the gym to get a "last chance workout!"

Congratulation Bianca the Buff Bride!

Summer weight gain?

2010-09-04T10:35:00.000-07:00

So now that summer is coming to a close a you are back on from your vacations, parties, and bbq's....how much damage did you do to your body? Of course the goal is to relax and have fun while your kids are off school or while you are on your summer break from school, but do you really need to OVER-EAT, OVER-EAT, and UNDER-WORKOUT? Its summer time! This is the time to enjoy the beaches while its warm and be more active in the sun (while using sunblock!).
Why are we ditching our workouts for pigouts? If you are home with your kids, be active! If you are on a vacation like Hawaii or Palm Springs, workout in the morning before the activities and site seeing.
Of course here at Next Level Training in Whittier, CA we get a drop of people working out. As trainers we do like the down time to spend with our families and loved ones. But my wife will tell you, we workout on our vacations. Before we go anywhere, Las Vegas, Hawaii, Palm Springs, we make sure to find out if there is a gym inside the hotel or if there is a park or hiking trail we can do together. Staying active during the vacation is key to keeping off the Summer Weight Gain!
This summer we got to visit relatives in Colorado Springs and got to go the "Incline" hike of 1 mile of stairs in high altitude. While on a trip to Las Vegas my brother in law and I worked out at the gym in the Hard Rock Hotel (which is awesome becasue it's free to get in!).
So there is no excuse to why you should gain weight over the summer time.
Of course we here at Next Level Training welcome you to lose the weight here at our gym in Whittier, Ca! Our Fitness Bootcamps, Zumba dance classes, and world class Personal Training will shed the fat off and tone up your body!
Here are 5 quick fixes to get back in shape for the holiday's:
1. Stop eating BIG portions! -Start your day with a balanced breakfast like oatmeal with banana, and 1 hard boiled egg, while a fruit like apple or orange. Then eat small snacks the rest of your day
2. Hit the weights! - I know its tempting to just do cardio and not lift weights because you do not want to be sore, but weight training will help burn fat and increase your metabolism! Combined with cardio to help lose the water weight, you will see nice lean muscle fast!
3. Find a workout buddy!- Studies a have shown that working out with a friend or family member is a way to stay motivated and focused on your fitness goals. Try joining our fitness bootcamp classes www.nltbootcamp.com or www.nextleveltrainining.com and workout with a group of motivated individuals that have the same goals as you do!
4. Put down the alcohol- Studies have shown that alcohol consumption inhibits the bodies ability to burn fat by 20%! That means even if you are working out and burning 1000 calories an hour, you are going to be burning off the sugars and carbs in your drink rather than fat!
5. REST-Getting proper rest will help your body recover from your workouts as well as lower cortisol levels (horomone that makes you gain weight) released by your body while under stress or fatigue.

So what are you waiting for? Get to your local gym or park and start getting ready to look good for the holidays! If you are close to our gym here in Whittier, CA contact us at www.nltbootcamp.com or www.nextleveltrainer.com or call me Joseph Herrera at 714-612-4162!
Have a healthy day!

Hotel room workout

2010-08-31T09:27:00.000-07:00

Colorado Springs Workouts

2010-05-30T21:07:00.000-07:00

I am in Colorado Springs visiting my wifes relatives who love to workout, but not inside the gym. I am so used to hitting the weights, bands, & fitness toys that I do not get to workout outside. My in laws know that I am a trainer & love to workout so when I came to visit they had planned a specific workout for me....The Incline. The Incline is a mile of stairs located on the side of a mountain 14,110 ft above sea level. Now the Incline is a mile of stairs that change 2,000 ft in elevation! So knowing this was my workout, I tried to use the stair climber in the gym & pay extra attention to step ups & lunges weeks before my trip. But I couldn't train for altitude differencial from flat Orange County to Colorado Springs!!!
So Friday morning was my challenge and I did better than I expected. I didn't break any wold records or beat my in laws time. But I finished the challenge & got praises from family.

Tour of the new NEXT LEVEL TRAINING GYM Whittier, CA

2010-05-26T09:48:00.001-07:00

NEXT LEVEL EXPLOSIVE TRAINING PREVIEW

2010-05-26T09:48:00.000-07:00

WHY FITNESS BOOTCAMPS WORK

2010-05-01T22:58:00.000-07:00

There are so many choices to make when finding the right workout for you. Of course the goals will dictate what kind of program you choose. If you are looking to get bigger and have the bodybuilder look, heavy weight lifting works. If you are looking to get more flexible, yoga or Pilate's might work. But lets face it, most of the people inside a health club or personal training studio want weight loss, muscle toning, and to look skinnier or more fit. So this kind of program could be a lot of things, spin class, running on the treadmill for hours and hours, an aerobic class. Those classes can help, but one will see that the workouts will be the same thing over and over again. This will then make people hit plateau's in their workouts and not yield results.

Now there IS a workout out there that can guarantee all those goals above, (muscle toning, weight loss, strength training, and cardiovascular training) in one class...FITNESS BOOT CAMP!!!
I have been training my bootcamp troop here in La Habra, CA for almost 4 years. I have seen clients come and go in Bootcamp and I see ALL OF THEM get to 1-2-or all those goals above!
Bootcamp is just a hybrid of all different types of training all into one.

There are no rules to the design of a bootcamp class. The bootcamp trainer can do heavy weightlifting, bodyweight training, yoga, and cardio in one class! This will help keep the body off balance and will keep it burning calories through out the workout. If bootcamps are done right, there should be constant calorie burning through out the workout but without making clients throw up and want to never come back again.

Our bootcamp here at Next Level Training in La Habra will test your personal limits during class. There is something about working out in a group setting like our fitness bootcamps that will bring out the competitors in our troopers. They find themselves pushing past limits that seem impossible like push ups or jump squats that they would not do by themselves. This will lead to amazing results and great gains in physical and mental strength!

I have had clients at my La Habra Bootcamp wear Polar Heart Rate Monitors or Body Buggs to my class and have seen an average of 500 calories burned during our 50min class and burn up to more than 200 calories an hour after the class. Burning this amount of calories in a normal workout would have to be done with over 1 hour of running, 1 1/2 hours of heavy weight lifting, or 2 hours of yoga!!!

The rewards of Fitness Bootcamp don't just stop there. There is a sense of family inside bootcamp. The people at our La Habra Bootcamp have a respect for people that go through the same crazy workouts that they do. Before, during, and after the class there are conversations of how sore they are from the last class, or how long have they been coming to Bootcamp. A bond forms with our troopers and we become a family with one common goal, to get fit and healthy!

Fitness Bootcamp is the fastest growing workout out there being done by every trainer in every health club or private gym. Now you know why!!!

Butt Band Workout

2010-04-29T11:53:00.000-07:00

Get ready Whittier! The best Bootcamp on the planet is invading Whittier, CA in May. We are moving from our current location in La Habra to our new location off Whittier Blvd and Valley Home soon. So take advantage of our move in special with unlimited Bootcamps for the months on May, June, & July for only $500 ($100 savings based on $200 per month normal rate). We will only be doing this for the first week of May 2010 so take advantage of this special rate! You can contact Next Level Training at nextleveltrainer@gmail.com or call Joseph at 714-612-4162!

Intense Chest Workout

2010-04-06T11:07:00.000-07:00

I had a lot of energy so decided to go nutz on my chest workout today. Here it goes.....
Warm up:
3x 20 push-ups
rotator cuff adduction(outward turn w/ elbows touching body)
pec stretch w/ arm on wall palms up
1) Incline Bench Dumbell press 45-55-65lbs x 15 reps
2) Incline Bench Press 135-185-220lbs x 20-15-10 reps
3) Flat Bench Press 135-220-240lbs x 15-15-10 reps
4) Flat Bench DB Press 55-65-75lbs x 15-15-15 reps
5) Flat Bench Press DB Fly 45-50-55lbs x 15-15-12 reps
6) Dual Cable Chest Fly 50-55-60 lbs x 15-15-15 reps
7) Push ups 100.
Goy IT?!

Summer Training Rush

2010-04-05T10:15:00.001-07:00

Its almost time for summer, the heat, the pools, and vacations. So most people should be trying to lose the weight now around 2-3 months away. But sadly, most of the people that want to achieve goal for the summer time will not start until it is summer time or close to that time.
Most will go on some crazy diet or diet pills to get fast results. This is the problem of not improper planning and laziness.
I'm not complaining because most of those people that will call me up to look for quick results. I'm talking about request to lose 10-20lbs in 1 month! The people will then tell me, well the people on the Biggest Loser did it. Yeah, they did it working out 5-6hours a day, no work, & having all the healthiest choices in food everywhere. So yes, they can lose the crazy weight in 1 month or even 1 week. But that is not the reality of the life. We have jobs, kids, and family.
So I am beggin all of you out there wanting to look and feel great fo the summer.....START NOW!

Determination takes La Habra man to 5K

2010-03-26T23:17:00.001-07:00

Determination takes La Habra man to 5K

Posted using ShareThis

Next Level Bootcamp Proven to burn calories even after workout!

2010-03-03T12:00:00.001-08:00

I knew that Bootcamp workouts were crazy & hard & kicked butt. But it was confirmed by our Biggest Loser Winner Edna who wears a device called a (Body Bugg http://www.bodybugg.com/), it tracks your calories burned though out the whole day. It also comes with a Fitness Coach that will help you learn how to use and track workout calories burned. It is a great gift for any fitness buff that wants to know what they are really doing in the gym. Back to my story.....

Well Edna got this body bugg for her birthday and decided to use it for her walking workouts and her bootcamp workouts. She first wore it while doing a walk with her husband Mike and found that she burned 370 calories in 1 hour of walking. Then, Edna wore it to bootcamp and was first shocked to see that she burned the same 370 calories. Edna thought that Bootcamp was supposed to burn more calories than walking. She actually contemplated quitting Bootcamp since she was getting the same calorie burn without paying Next Level Training. But since Edna won the Biggest Loser Challenge, she got to workout 1/2 price this month so decided to wear it another time to Bootcamp and burned 501 calories.

Then Edna called her Body Bugg Fitness Coach to tell her what happened. After reviewing the data, the fitness coach told Edna that during her walking workouts, she burned a total of 370 calories for that hour. But afterwards, her calorie burning capabilities went down since she was not walking anymore. BUT, during her 1st Bootcamp workout even after burning the same amount of calories, 370 calories, her calories burned after the bootcamp kept on a high level HOURS after the workout. So Edna was burning even more calories AFTER her workout!

So remember, nothing is going to do you more good than doing workouts with resistance training. Now combine that with cardio and a good diet....well now you have the MAGIC PILL everyone is looking for to look good and healthy!

Great Job Edna & Body Bugg!

If you want to burn crazy amount of calories and have fun doing it, join us in out Next Level Bootcamps located in La Habra, Ca!

Here is a sample of what we do....

http://

Stacy final video

2010-02-28T09:20:00.001-08:00

Here is Stacy working her butt off!

Interview w/ Stacy How she did it!

2010-02-28T09:19:00.001-08:00

Check out my interview with Stacy. She talks about how she lost her 50lbs and how she plans to keep it off!

New beginnings...break out of your rutt

2010-02-16T22:25:00.001-08:00

"When was the last time you did something for the first time?"

Do you find yourself in a rut? Do you have the same routine over and over again? Every weekend its the same routine. Every time you go to the gym you workout on the same equipment doing the same workout you have been doing since high school or college? Do you run the same path over and over again because you know how it starts and how it ends? Do you follow the same eating habits that don't help you get to the goals you want in your fitness? Is your routine helping you become a better & healthier tomorrow? When will you decide to change?
We seem to like the same thing over and over again because we know what the outcome will be. A workout on the same machine will make my legs a little, but I wont have to be out of breath after I'm done. The trail I run everyday isn't so hard that I have to stop and re cooperate until my heart rate goes down. I don't want to take that class because I might fail in it.
Why are we afraid of change? When it comes to exercise, a change in your fitness routine might be the solution to see results in your health and fitness. Running a different trail might yeld a harder course, but challeging yourself to run up a steeper hill might help break past a fitness plateu you've been trying to conquer. Doing a bodyweight workout like pushups, pull ups, squats, & lunges instead of lifting weights might force you to use muscles you never knew were there. Eating 5-6 small meals a day instead of 2-3 big meals a day might make you lose the 5-10 lbs you've been trying to lose.
So my question again, "When was the last time you did something for the first time?"

Next Level Circuit Training Workout

2009-08-11T07:05:00.000-07:00

Hey everyone. Here is a great workout that I designed for a client and wanted to share it with you. Call or email me if you have any questions on how to do the exercises.

Tools: you will need are a pair of dumbells (8-15lbs), a workout bench or chair, a stop watch or timer, and an exercise mat (rug will be okay), and an exercise ball.

The exercise mode we will be using is the Tabata principle. This means that the exercise will be done with almost maximal effort for a short time with a small break in between exercises. This could also be called Circuit Training. You can choose to do different levels of intensity. The traditional Tabata is 10 seconds of work/ 20 seconds of rest with maximal effort. But you can do 20 seconds of work with 30 seconds of rest with 70-80% maximal effort or even 30 seconds of work to 30 sec of rest with 60-70% effort.
* if you do not have a way of timing, just do 20 repetitions of work, and take little time for rest until your next set

CIRCUIT #1:
1. Burpee on the floor
2. Dumbell Squat Press
3. Alternating Lunges

Circuit #2:
1. Exercise ball knee tucks
2. Push ups
3. On ball elbow tucks

Circuit #3:
1. Jumping Squats
2. Dips on bench
3. Dumbell Lateral/ Forward Raises

Circuit #4
1. Side to Side Lunges
2. T-Push-ups
3. Exercise Ball Hip Bridges

Circuit #5
1. Push ups with Alternating dumbell rows
2. Bench/chair Split Lunges
3. Leg Lifts with hands under butt

Good luck with the exercises!
Joseph Herrera
www.nextleveltrainer.com
Call me if you have any questions! allampt2002@yahoo.com or 714-612-4162.

Summer Time

2009-08-05T20:50:00.000-07:00

It's summer time and there is so much to do as far as physical activities. I have gotten into golf lately to find out how good I can get. Usually I would be playing basketball in a league, but due to a torn calf and my beautiful son Logan, I do not have the time to committ to a league.
I know that golf is not considered a sport to many since you have a cart to wheel you around and sometimes beer drinking is involved. But during my last golf game in Palm Springs, I got a workout!
First it was hotter than hell out there so I was constantlly sweating. Then my golf game sucks, so I found myself walking into sand traps or hills to hit my ball. The bending of the knees and upperbody rotation is also exericse. Your body has to move in a direction called the transverse plane to swing down at the little golf ball.
So by the end of 18 holes, I felt like I got a workout!

Newsletter Preview

2009-07-15T15:36:00.000-07:00

Newsletter Preview

One of the hardest 45 min Workouts!

2009-06-28T09:57:00.000-07:00

Today started off like any other Sunday. Logan wakes up and I give him to my mom so I can get my Sunday workout in. Josie works, so she cant watch him. I decided to give my body a break yesterday from a workout since I went 6 days without stopping to give my body rest from working out.
So after getting to the gym, I wanted to get my heart rate up, so I went on the big stair climber. I put it on level 6-7 for 20 minutes and just watched Youtube for my entertainment. (basketball, ultimate fighting, etc). Then I went on one of favorite cardio machines at my gym, the hybrid elliptical/stair stepper for about 10 min, resistance 15.
Then time for the hardest part of the workout. After watching Wanderli Silva on youtube train for his fight doing weights, plyometrics, sprints, and kickboxing WITH A SNORKLE ON! (gives him less oxygen to breathe so that his cardio vascular conditioning is bad ass)....I decided to kick my ass for the last 15min of my workout with circuit training. (training multiple body parts in 1 set of exercise)
CIRCUIT #1: 3 SETS
15 x pullups, low cable squat rows, & push ups. My heart rate shot up to 175 bpm (beats per minute)! I did this for 3 sets with as little break in between. But as I did the 2nd & 3rd set, fatigue started to setttle in and my rest time was getting longer and longer. But my max heart rate was still 175+.
CIRCUIT #2: 3 SETS
15 x Clean and Press w/ 75lbs & 10 pushup with 10lb dumbell rows. The first set shot my heart rate up only to 170bpm. But the second and third set killed me at 175-180bpm. At this point of my workout I was ready to throw up or pass out. I felt like I was wearing a snorkle with all the oxygen I was lacking. I knew it was time to slow down and time to end the workout after this set.

So after it was all said and done, I had burned 700 calories in only 45 min of working out! Till the next workout, Take It To the NEXT LEVEL!!!!

Asian Food

2009-06-22T22:14:00.001-07:00

I celebrated my first fathers day yesterday. It was a great feeling to finally be on the this side of the fence. I cannot be a happier person with my son Logan in my arms.
So for fathers day, the women in my family cooked for us. I was looking forward to a great steak with corn on the cobb and some drinks. But then to my suprise, I see filipino food for lunch and then chinese food for dinner! See, what had happened was my brother and dad were craving the filipino food and at night, my dad wanted to get egg drop soup for my sick brother. I am usually pretty good when I get to choose the meals, but I didnt have control of this situation. I didnt want to hurt the gals feelings so I decided to eat the food. Of course, trying to keep my portion size small is the goal. But with this kind of food, I swear that it makes you crave more....like a drug.
After all is said and done, today I feel like crap. I know that I am retaining water weight and feel sluggish. Why does Asian/Filipino Food have to be so bad? I know that not all asian or filipino food is bad, but the good stuff is what is usually ordered.
Well I guess I have to bust my butt this week to take away the damage that was caused on my first fathers day!

800 calorie 1 hr workout

2009-06-15T12:18:00.000-07:00

Today I got in a great 800 calorie workout with in 1 hour. Here is how I did it:

1. Warmed up body by doing push ups and step ups on the flat bench in weight room (2-3min)

2. Bench Press (135/ 185/ 185lbs) while super setting Shoulder Press (22.5lbs) & Bicep Curls with (22.5lbs x 3sets) ....(5-10min)

3. Flat Dumbell Bench Press (45/ 50/ 55lbs) superset with Dumbell Bicep Curl 20lbs x 3sets ...(5-10min)

4. Cable Machine Chest Fly (50lbs x 3 sets) superset with Crunches on Exercise Ball 20 reps x 3 sets
>>>>>>>WEIGHTS DONE>>>>>>>>CARDIO TIME!!!

5. Stair Climber (actual stairs) for 25 min at Level 7. (MOST CALORIES BURNED HERE)

6. Elliptical Trainer for another 20 min at Level 15-16.

7. Quick Stretch and I was done!!!! 800 Calories Burned baby!!!! YOUR TURN! =)

Journey to the O.C. Mudd Run

2009-06-12T10:54:00.000-07:00

I am signed up for the O.C. Mud Run this upcoming July 18th. I am excited to do this event with so many other friends attending too. I am doing the 10k run while some others are doing the 5K run. Some things kinda concern me though. I know that the terrain is going to be different than some of the previous runs I have done since there are going to be obstacles in the way and also.....MUD...obviously!
One of my trainers Annette just did the Camp Pendelton Mud Run last week and told me all about her experience and I am feeling better about it now. You can check out her experience at http://trainerannette.wordpress.com/2009/06/07/annettes-first-camp-pendleton-mud-run/
So now I am training differently for this run that past runs before. I know that just running will not help me do the obstacles better. So I have come up with a game plan for my run.

1. Run: Obviously I will have to run most of the 10K (6.6 miles)

2. Cross Training: This will consist of doing exercises with using body weight. For example: there will be a wall obstacle in my way, so I will have to do some pull ups on a pull up bar and also some rowing using the TRX System. http://www.fitnessanywhere.com/

3. Stationary Bike Intervals: If you have ever run or biked for a long time, you will at some point develop a burning feeling in your legs that pervents you from going on. This is due to lactic acid that builds up in your legs from not having enough oxygen in your muscles. I find that doing the stationary bike will get me to this point of "burning feeling" in my legs without the shock of running.

4. Bleacher Runs/Hill Runs: This will be a great way to overcome and hills or elevated running that will be on the run. It also help develop a great strenth to my legs for the run.

5. Foam Roll/Massage: After all this running, lifting, & training; I will need to regenerate my body. So foam rolling will be great for my body to get some of the knots and sore muscles out of my body. You can order your own foam roller on my site http://www.nextleveltrainer.com/ shop.

Well that is my game plan for now. I will let you know how I do in a few weeks. Wish me luck!!!

Got Shoes?

2009-05-19T17:38:00.000-07:00

So most people know that I have a fasination on atheletic shoes. It all started when I was young and got my first pair of Air Jordans with my own money. First it started off with only basketball shoes, but then running or training shoes came into play. Then the addiction started!

Now I can say that I dont know how many pairs of shoes I own, but I do know that my love for shoes or "kicks" is very theraputic to me. I often find myself looking at all different types of shoes from basketball, training, and recently running shoes. I have used my knowledge of shoes to help my fitness training client pick the right shoe for them. Or I will educate them upon the importance of having the right shoe for their workouts.

If I have a new client, one of the first things I look at are their shoes. If they have the same pair they have had the past 10 years, I usually tell them that it would be in their best interest to invest in a good pair of shoes for their workouts with me and when they workout by themselves. Your walking or running pattern or if you do or dont have an arch on your foot can determine what kind of shoe you will need. I have no arch on my foot, so I am labeled as an "overpronator". Some other feet with high arches will be in different shoes than me. Of course the right shoes for you might run you some $, but think about how much time you spend on your feet. It will be worth it in the end of the day when your feet do not hurt from the wrong pair of shoes.

There are some great companies out there that will help you pick out the right shoe for your workouts.
1. Road Runner Spots, www.roadrunnersports.com
2. Snails Pace, www.runasnailspace.com
*these companies can be visited
Some websites great for buying shoes for a great price are:
1. Zappos.com
2. Ebay.com

So I hope the next time you workout, you have the right pair of KICKS!

My decision "Power or Cardio?"

2009-05-16T14:06:00.000-07:00

So I have a problem. I am training for the 10K O.C. Mudd Run July 18th. So I am obviously training by running, but by doing that, I see that I am losing strength during my workouts in the gym with weights. Today I had a hard time benching 135lbs x 15 times when I usually do that for my first set then go up to 185lbs/215/265lbs!!!! So today doing only 135lbs on bench made me feel.....normal. I take pride in my bench press. =(
The problem is that when I lift too heavy, my running gets harder cause I feel too tight and have a hard time running. See when I run, I like to feel loose and relaxed. But being tight from lifting weights ruins my runs I cant stand having pain from sore muscles and have sore legs while running.
But I know that I have to keep training for my runs, but have to find a balance in keeping my strength. I will have to get push ups in after my runs and do pull ups as long as I am in the gym where they have pull ups bars.
So I guess I have to just forget about being the one that puts a lot of weights on the bench press. I have to just run, stay with light weights, kick ass July 18th, and get back to the bench press after the run.......here we go!!!!!

10K that shocked me.

2009-05-12T21:31:00.000-07:00

Well today I had some clients cancel in the morning, so I decided to go for a run outside instead of going to the gym to run on the treadmill. I just ran yesterday 3 miles, but it was a hard 3 miles to get in. See, I ran inside the gym and it was hot and stuffy in there. I wanted to run 4 miles yesterday, but just couldnt stand the running conditions. It made me feel the burn in my legs more than I should have. So I dediced to run around my neighborhood this morning.
The weather was perfect to run in today. It was 65-70 degrees with overcast for most of my run today. I ran towards my old high school Savanna High School, then ran towards my old elementary school. Running past the highs school and elementary school was fun. I got to remenice of my times there. It also helped me forget about the pain in my legs from my running.
I got to run to my uncle's house to get some water since the park that I thought had a working water fountain didnt have one! =( After I got some water I visited my mom at her work at CVS Pharmacy. I stood outside her drive through window since I was sweaty and didnt wanna go inside. She called me crazy and then I was off.
After it was all said and done, I had ran 6.6 miles which is equivalent to a 10K run! This is the same distance I will have to run July 18th for the O.C. Mudd Run. I am ready!!!!

Back to Running!!!

2009-05-11T06:40:00.000-07:00

Well after about a month off of running, I am back at it again. I have the O.C. Mudd Run on July 18th and I am doing a 10K with my friends and family. So of course, I have to set a good example for all those who followed me through my running spurt in the beginning of the year.

Here is how I am going to start back up again:

1. Foam Roll:

Any kind of exercise for your legs or lack of exercise can make you develop knots on your legs. These are tight spots or trigger points in your muscle that can inhibit your muscles ability to stretch out to the fullest. What can happen is you start to feel like your muscles are tight and cannot fully can a good stride when running. Knots can also give you bad form when running.

Using a foam roller can help you by pressing up against these knots on your legs from your upper legs to the calves. The foam rollers are not expensive, around $20-$40 for a good foam roller is what I recommend.

2. Legs, Balance, & Core

Now that your legs are free of knots, or what I call JUNK, you can start to strengthen your legs for the running you are about to do. I do not recommend using heavy weights when you do your legs or even your upper body. If you notice, runners dont hold too much muscle mass. Extra weight on your body will mean more weight your knees and joints will have to carry. So doing exercises like lunges ( all different directions), bench step ups, single leg deadlifts, and calf raises using body weight, are good for your legs.

Doing balance exercises on one leg is also key because when you run, you are using one leg at a time in your stride. So getting your balancing muscles tuned up is key. I would recommend doing standing exercises like standing arm curls or shoulder presses using one leg to balance on.

Your CORE or the area from your chest down to your hips (abs, lower back, hips, glutes) is key to strengthen for running. When you fatigue during running, your body will bend side to side or even slump forward. This will bring unwanted stress to your lower back, hips, and knees. So doing exercises like planks (front and side) can help keep your running posture in check through out the miles you log in.

3. Eat and Refuel:

Proper nutrition is key to a good run. Getting the proper amount of carbohydrates, proteins, and fats will dictate how your runs will go. I recommend getting carbohydrates in early before your run. Choose food that is easy to digest like bananas, a slice of bread with peanut butter, or yogurt.
While running, you will be using up a lot of calories and using up a lof of fuel during your run. After an hour of running your muscle glycogen, fuel for your muscles, can run low. This will be the point where you might start to feel real tired or faint, so refueling at this point of your run is very important. This could mean the difference of stopping the run in 2 minute or continuing the run for another 4-5 miles. I would recommend using gel packs like Goo Packs or Sport Fuel. They are liquid gel packs that can be eaten without having to feel full afterwards because they get absorbed in your body fast.

4. DONT GIVE UP, DONT EVER GIVE UP! :

I am not gonna lie, starting back up is going to suck. I will be in pain. I will not be able to sit still because my legs hurt, my feet have blisters, and I am tired. But I promise you, I will not quit running. Once you commit to a goal, stick to it. I am a fitness professional, one of the best you will find around, and I am telling you it is hard for me too.
I weigh 215lbs and I am only 5'9. Gravity and previous injuries are against me. I have a beautiful 9 month old son that wakes me up in the middle of the night 2-3 times. I have to wake up at 430am to train people. I suffered a tored calf muscle and have a bad hip. But I am not going to give up running. I will get back into running. If I give up now, I will keep giving up when things get hard. So I will have to suck it up and NEVER GIVE UP.

So good luck on your journey to running. Good luck in what ever you put your mind into!!!

2009-05-07T09:37:00.001-07:00

Call or text me at 714-612-4162 if u need to know which exercises are best to train together. Have a healthy day!

2009-05-07T09:36:00.001-07:00

Getting your exercises done with in 30 min doesn't mean to get in 3 exercises & ur out! It means to workout 2-3 bodyparts at 1 time. Do this 3 times & ur good!

2009-05-07T09:33:00.001-07:00

Swimming at an indoor pool or at home pool is a great way to get cardio and not put stress on your body. (not to mention getting a tan if your outside)

2009-05-07T09:32:00.001-07:00

Its hot out there troop! I find that the best way to get exercise and not pass out is to hydrate urself all day, swim in the pool, or do exercises within 30min.

2009-05-07T09:30:00.001-07:00

HOT-HOT-HOT!!!!

1000 calorie workout

2009-05-05T13:06:00.000-07:00

I just got done working out at the gym for a little over an hour and my heart rate monitor read that I had burned 915 calories! I could not believe it. I just got into a zone in the gym. I dont know about you, but buring that many calories is awesome for me. 1,000 calories is equivalent to eating a 12 inch Turkey sandwich at Subway or eating 2 slices of pizza!

I know that it may seem like it would take forever for you to burn that many calories in 1 workout, but you have to remember some rules to follow to reach this level.

#1-HEART RATE MONITOR:

you must have some kind of way to monitor how many calories you are burning during a workout. I have a polar heart rate monitor that I use with a chest strap. you dont have to buy anything expensive, just something that helps keep track of your heart rate while working out and also gives you calories burned.

#2-KEEP MOVING-

i know it is easy to relax after doing a set of push ups or some lunges. but in order to burn the maximum amout of calories in the gym without staying there until it closes, you must keep moving. so doing "super sets-2 to 3 different exercises during on set of workouts" is key. for example: push ups, lunges, planks.

#3-Speed Kills-

I find that doing exercise in a fast manner helps me feel more like an athlete and gets my competitive insticts out of me. Now i am not saying bench press 300lbs as fast as you can. but try to do exercises that will challenge you do go fast and burn out, without harming yourself. for example: push ups, body weight squats, step ups on a bench.

#4-Look around-

when i look around the gym and see guys counting reps of 3-4 or chatting on the phone or talking to a girl, it motivates me to burn more calories than them. while they are resting, i am busting my ass to do the next set. i find that my heart rate doesnt drop too low and i keep my body temperature high so i can keep buring more calories.

#5-Cardio-

Even after a crazy hard workout like that, i still have to will myself to do some type of cardio. you will see that the elliptical or treadmill that usually is easy for you might be harder since you have at this point used up all your energy and energy reserves. thus, you will work harder on the cardio machine and burn more calories.

GOOD LUCK! FOR MORE QUESTIONS OR FOR A DESIGNED WORKOUT, CALL ME AT 714-612-4162