Hey guys!
With summer just around the corner, don’t forget to include these three simple exercises into your routine. Check out the video to see…
ocbeachbodies.com. Huntington Beach Personal Fitness Training.
Filed under Training, Video by on Apr 14th, 2010. Comment. 
(Davey Anderson: Huntington Beach Personal Trainer)
Hey guys,
As you know, I’ve been traveling around quite a bit lately, trying to soak up as much as I can about how to be a better personal trainer. That’s because I believe that I should never become stagnant: I’m always trying to move forward–even if it’s just a small step each day.
I’d like to encourage you to think of some goals (something that really stirs you up inside) and decide to keep taking action toward those goals each and every day. Go for it!
Filed under Motivation, Video by on Apr 14th, 2010. Comment.
Many people are intimated by gyms and the equipment in them, but you don’t have to let that hold you back.
Here are just two simple ideas that will spark your creativity to always find new exercises to add to your full-body workout routine.
Remember that just because some meathead slams a ton of weight around the squat rack, you can’t use it as well–just with less weight of course! Next time you’re in the Huntington Beach gym, look for new ways to use the equipment to your advantage.
Filed under Training, Video by on Apr 14th, 2010. Comment.
My marathon-runner friend Jill gives us some tips on how we can avoid shin splints. Of course the key word here is avoid. Don’t wait until you have shin splints to do these exercises – just like you shouldn’t wait until to you have an injury to start stretching!
An ounce of prevention…is worth avoiding a pound of pain!
You can check out Jill’s website at runwithjill.com
Filed under Running, Stretching, Training, Video by on Apr 14th, 2010. Comment.
10 Health and Fitness Tips by Huntington Beach personal trainer Davey Anderson to make your new year’s weight loss resolutions happen!
One
The number one thing you can do to lose weight, get fit, feel good, and look great this year is to make a plan. Make a list of your goals and then write down what it takes and what you will do to work towards those goals. Create a clear vision of what you want for yourself, how you will get it, and then do your best to stick to your plan.
Two
is for 20 minutes of cardio a day. Go out and shoot for at least 20 minutes. Then if you’re feeling good, go for 5 or 10 more. But remember to boost up the intensity and fat burning by adding in some internals or burst training.
Three
is for strength and resistance training 3 days per week. The absolute best way to exercise is to do a full-body workout for about 45 minutes, 3 days per week.
Four
Decrease your chance of cancer by more than 40% by eating whole grains and avoiding processed (white) foods.
Five
Make sure you are getting vigorous physical activity a minimum of 5 days each week. This can be exercising, playing with kids, hiking for fun, or even house and yard work if you are moving fast enough to raise your heart rate. And, of course my boot camp at the park in Huntington Beach definitely counts for vigorous activity.
Six
is for the 6 portions of fresh, raw fruits and veggies you should be eating every day. Hey that’s one fresh serving with each of your daily meals. Sound familiar?
Seven
Try and eat your last meal before 7pm, and do your best to avoid excess carbohydrates with this meal. Your body doesn’t require very much energy while you are sleeping and extra calories tend to be stored for tomorrow (body fat, ack!).
Eight
is for 80%. The Japanese have a saying hara ha chibu, which translated means “eat until 80% full. This cultural habit is actually a principle of longevity and a good strategy to avoid obesity, unlike the American pastime of all-you-can-eat buffets and “super size it” at Mickey D’s. On a scale of 1-10, 1 being famished, and 10 being packed full, try to eat at a 3 when you’re not starving and stop eating before a 10, where you are completely gorged.
Nine
Drink at least 9 cups of water each day. When you are drinking enough water, you will lose weight faster and feel much better, I guarantee it! Water balances your body’s chemistry, aids in digestion and elimination, and hydrates your skin and muscles. So be sure to drink plenty of water before and during workouts.
Ten
is for trainer. You are ten times more likely to reach your health and fitness goals with the help of a personal trainer. That said, you may want to consider hiring a professional to help you stay on track with your new year’s resolutions this year.
I’d love to help you with your weight loss plan, show you how to train properly, and teach you the best way to eat for fast fat burning. Call or email me anytime: 714-881-3333 davey@ocbeachbodies.com
Filed under Fat Loss/Weight Loss, Motivation by on Jan 6th, 2010. Comment.
Personal training and weight loss in Huntington Beach
Tank Top or Twinkies?
Come on now, this is Orange County, California. Year-round, I’m almost always dressed like I’ve just come from the beach.
I know you guys want to look good in a tank top and shorts. Sooo…
Think about it like this: Everything that you put in your mouth had to be accounted for. Whether you burn it off with exercise, or those extra calories go for a ride along in the saddle bags, everything counts.
It’s like that one guy put it, “If you eat fat, greasy food, you’re gonna be a fat, greasy dude!” You are what you eat. It’s true! Are you eating lean and clean, or are you chomping on jelly donuts? Yeah, yeah, you know that. But here’s the point.
You have to set your priorities, and the follow them.
If you want to be looking good, you can’t keep eating bad. I’m tired of all the excuses and the “I know, I know, but’s…”
Now I realize that some of you are already thinking, “This guy’s no fun!” But I assure you that it’s really not all that bad. In fact, well worth it! Trust me, I still am able enjoy all kinds of food and drink, and would you believe not all of it is healthy? Yes, every now and then I even still eat junk food!
Let me remind you, it’s not all about the “No’s.” For me it is thought process more like, “Sure, I could if I wanted to. But I don’t really want to because I would rather have great-looking abs this summer.” It’s just that I value something different than the temporary pleasure of eating some unhealthy food. Not everyone is the same way and that is fine. But in your quest to look and feel better, remember a few points.
Remind yourself of your health and fitness goals often, especially when tempted to cheat.
Plan your healthy meals, and plan your unhealthy ones too. Don’t just go to the drive-thru off of a whim because you were hungry and didn’t have your snacks.
Don’t beat yourself up when you fail. It happens, get over it, enjoy your food, learn from the experience, and try and put together a plan to do better in the next situation.
Please, just make healthy choices. No excuses.
Filed under Fat Loss/Weight Loss, Metabolism, Nutrition and Diet by on Jan 4th, 2010. Comment.
Weight Loss in Huntington Beach
Book Review: Skinny Bitch by Rory Freedman and Kim Barnouin
Although some parts of the book about blistered my ears, I enjoyed reading Skinny Bitch. The fiery discourse on how Americans need to wake up and smell the coffee (but don’t drink it!) about what kind of garbage they are putting down their throats is very entertaining. I jotted down some things that stood out to me, but didn’t comment too much about my personal viewpoint, leaving the review a bit more neutral. Enjoy the notes and the quotes!
Introduction
Are you sick and tired of being fat? You don’t need to starve yourself, hold a degree, or spend all day in the gym—just use your head! This book is not about a diet but a way of life. It’s time to reclaim you body and your mind.
Chapter 1: Give it up!
Chapter one is a shotgun approach to shoot down all of our dirty vices, and pleads with us to “Use your head!” You need to get healthy. Healthy equals skinny. Fat equals unhealthy. So give up your unhealthy crap! Junk food, smoking, and drinking are all making you fat. Beer is for frat boys, not skinny bitches. Soda is liquid Satan and there is nothing in soda that should be put in your body. Diet soda is even worse.
Artificial sweeteners have been blamed for a slew of maladies, and perhaps you have a lumpy ass because you are preserving your fat cells with diet soda! Water helps with the elimination of all the sh*t you eat, Read more on Book Review: Skinny Bitch…
Filed under Book Reviews, Fat Loss/Weight Loss, Motivation, Nutrition and Diet by on Jan 2nd, 2010. Comment.
Shakes and Smoothie Recipes for weight loss
I love the convenience of making a shake—they’re easy to make and easy to take. Here are some ideas to get you started with your own creations!
http://www.youtube.com/watch?v=M6j0aqovoCsCreamy Berry
- Cold water and ice cubes
- Fresh or frozen mixed berries
- One ripe banana
- A scoop of vanilla protein shake mix
Mocha Madness—a perfect pick-me-up for an energy burst before a workout!
- One cup of iced coffee
- One frozen banana
- 12 almonds
- Chocolate shake mix
Chocolate Peanut Butter—my favorite!
- One cup of ice water or almond milk
- One frozen banana
- A glob of peanut butter or 12 almonds
- Chocolate shake mix
Strawberry Banana
- Cold water
- Fresh or frozen strawberries
- One ripe or frozen banana
- A scoop of strawberry protein shake mix
Remember that protein does not exist in a vacuum; it requires other nutrients, such as carbs, for your body to be able absorb and use it. I like to include fruits and raw nuts to add nutrition to my shakes and end up making more of a meal out of them. Experiment to find other ingredients that work well in your mixes, but be sure to watch out for too many extra calories—it’s easy to drink them down!
Here are some things to try adding to your own recipes:
- Any other fruits you can think of
- Orange juice concentrate
- Yogurt (plain, avoid added sugar)
- Herbal or green tea
- Flax seeds (fiber and good fat)
- Cocoa nibs
- Goji berries
- Raw nuts
- Green super-food power
- Acai juice or powder
Have fun experimenting and share your favorite finds!
Filed under Nutrition and Diet, Recipes, Snacking, Video by on Jan 2nd, 2010. Comment.
Hotel Room Upper Body Workout by the HB Personal Trainer
Now there’s no more excuses; you can stay in shape on the road. Just take your trainer with you!
When traveling for either business or vacations, you may find it hard to stay with your program, but the last thing you want is to return home with an extra
5 pounds of baggage! With early mornings, late dinners, and afternoon activities, there just doesn’t seem to be enough time in the day. Do your best to continue to eat sensibly and find a set time for your workout—either first thing in the morning or right before you shower at night both work well.
http://www.youtube.com/watch?v=ubk6pXjPvPMHere’s a quick and effective, less than 15-minute workout you can do right in your room. Try and keep the rest between sets to a minimum and you’ll get in some cardio training in as well!
Start with 12-15 pushups
From the pushup position, go directly into 20 mountain climbers
Find a chair or table for your next exercise, 12-15 dips
Use the edge of your bed to hold your feet and knock out 25 full sit-ups
Flip around for 25 reverse crunches and 25 cross crunches with a reach back to back
Hop up and hit 35 jumping jacks
Rest and stretch briefly and go through the cycle 2 or 3 more times
Remember! If you are not breathing hard and breaking a sweat, you aren’t
working out! Come on and let’s take it to the next level. Push yourself!
Filed under Training, Video by on Jan 2nd, 2010. Comment.
