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. 
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.
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.
Don’t go backward!
http://www.youtube.com/watch?v=qwcSTGTshA8It’s the summer, and we all get busy. Vacations, trips, reunions, and parties have us on the go and eating more. But you don’t have to regress even though you are away from the gym. Here is a quick and killer leg blast that you can do with little space.
The key here is to go through the entire set without stopping. Then rest.
It goes like this:
1. 10 jump squats (touch the floor then go for max vertical height)
2. 10 split jumps
3. 20 squats (go down far enough to get thighs parallel with ground)
4. 20 sumo squats (take them low and throw in some pumps at the bottom!)
5. 25 calf raises (regular, pigeon toed, and Charlie Chaplin)
6. 1 minute of plyometrics (mogul jumps, twist jumps, or jumping jacks)
7. Go for 3 cycles and rest for 2 minutes between
Sandwich this in with a hard run and you’ll be hurtin’ for certain!
Filed under Training by on Jan 2nd, 2010. Comment.
Use a bat to Stretch your Shoulders
Light shoulder routine from Huntington Beach personal trainer
The shoulder (or glenohumeral joint for you kinesiologists) is a very unique joint in the sense that it permits 360 degrees of rotation. Due to this joint freedom, we are able to make many different movements such as pitch a fast ball and swim rapidly through the water. But since it’s so mobile, it is also less stable (delicate and susceptible to injury), and that’s why we want our training to keep them strong, flexible and healthy.
I think it’s interesting that many physical therapy programs for shoulder injuries (many injuries for that matter) include stretching and light exercises. Regular exercises will restore your normal shoulder motion and flexibility from an injury, but why not work on some prevention, especially if you are involved in recreational activities.
http://www.youtube.com/watch?v=uOisYU9fG5ATake care of your body and it will take care of you!
Filed under Stretching, Training, Video by on Jan 2nd, 2010. Comment.
Tips for Running from Huntington Beach Trainer
Huntington Beach is a great place to run outdoors for cardio fitness training and weight loss.
If you want to be in shape, you’re gonna have to get out there and run!
http://www.youtube.com/watch?v=20Ivl0Qsvt8Focus on form and technique next time you are out training, and you will soon see the difference that it makes. Hopefully you will reach “runner’s high!”
Filed under Training, Video by on Jan 2nd, 2010. Comment.
Killer Hanging Abs Routine
Part 1 – Advanced Abdominal Training
If you want to get serious about your six-pack, you’re going to have to get serious about your ab training. Here are some of the best exercises that will sculpt some shape into that core. We’ll start with the lower region and hip flexors, and work through upper and obliques with three different techniques.
Of course, these are some of the most challenging abdominal exercise out there, so you may not be able to do very many reps at first. You may even find that you will have to build up your grip strength just to hold onto the bar! Just do as many as you can, and stay with it. Soon you’ll be cranking out set after set!
But remember that great abs are made in the kitchen, so check out some of my other posts on healthy eating.
http://www.youtube.com/watch?v=KTFoRwMgV7oWatch the vid, and go find yourself a bar (a chinup bar that is!).
Filed under Six Pack Abs, Training, Video by on Jan 2nd, 2010. Comment.
Training tips from Huntington Beach personal fitness trainer Davey Anderson
Consistency—two steps forward…no steps back!
One donut won’t make you fat, but one a day will. One cigarette won’t kill you, but one at a time will. And, unfortunately, one work out won’t get you into great shape, but a few goods ones each week will. A healthy lifestyle depends on consistency. It’s the everyday-grind and all the small, daily habits that add up over time.
You can work out once a week with all the vigor in the world; however, by working out just once a week, you will not make much progress. Likewise, you could work like a dog for a month, and then lose everything the following month by not doing anything at all. Also, eating one heavy, high-fat meal could negate all your efforts in the gym. Or eating junk can cancel out the health food you ate earlier.
Make it a habit
There was a time when my doctor prescribed a bottle of antibiotics. The doctor informed me that if I did not take all of the pills at the correct time, the medication would not be effective. Taking his advice, I set the bottle of pills in the middle of my kitchen table to remind me to take one in the morning and at night. I had to help myself make it a habit.
You must be consistent in developing good health and fitness in order to accomplish your goals and live an abundant life.
Don’t work out hard one week and then take the next week off, and don’t let one binging spree cancel out all of the hard work you did in the gym. If you are taking steps backwards by missing workouts or forgetting to eat healthfully, don’t get discouraged. Instead, identify habits that waste time and aren’t taking you closer to achieving your goals and dreams and replace them with good ones. And don’t be afraid to get others involved. Ask a friend or family member to call you and encourage you to get your work out in or to skip on that burger and fries. They will be glad to help. Soon, with some routine consistency, you will be experiencing amazing results!
For some, consistency comes naturally, while with others it must be forced. Regardless, if you don’t show commitment and consistence to your own health and fitness, you won’t reap the full reward of your efforts. Do whatever it takes to apply the principle of consistency to your life and you will soon see how a little bit of commitment goes a long way.
Filed under Fat Loss/Weight Loss, Motivation, Nutrition and Diet, Training by on Jan 2nd, 2010. Comment.
Sport scientists call it “cyclic activity.” Gym rats call it “cardio.” Whatever you call it, if you want to be lean, you got to do it! By now you are seeing yourself getting into better and better shape. Part of that is because of your commitment to your cardio fitness 
training. You can see how much it helps you keep up with your gym work outs, too. For the next two weeks we are going to up the ante and turn up the fat cooker by cranking up the cardio!
The Term: Progressive overload. You know how you have been slowly adding more weight to your resistance training to challenge yourself as you progress? Well, you want to do the same thing with your cardiovascular training—always push yourself just a bit more.
The Theory: By mixing bursts of high intensity work with low intensity periods of recovery, you’re overloading both aerobic and anaerobic functions at the same time, getting the benefits of both aspects of training simultaneously.
Let me introduce you to interval training. It may not be love at first sight, but I guarantee you will learn to love intervals—or at least fall in love with the results! Nothing brings faster, better results. Here is a way to really take your cardio conditioning to the next level. You will be amazed at what you can achieve.
There are two simple ways to do intervals. One is with time, the other is with distance. For example, with timed intervals, you could run hard for 30 seconds, and then slow down for 30-60 seconds to catch your breath and recuperate before going hard again. An example for distance intervals would be if you are jogging outside, choose an object out in the distance (such as a light pole or the next block) and sprint to it. Then slow down to a jog again to recover. Remember you can use this technique for any type of cardio (running, rowing, machines, etc.). Be sure to start with your usual 5-10 minute warm up before going for your first interval. Here are some time examples to start with
• Beginner: 20 seconds fast / 2-3 minutes slow
• Intermediate: 30 seconds fast / 1 minute slow
• Advanced: 30 seconds fast / 30 seconds slow
Cycle back and forth for 15-25 minutes, and then be sure to cool down for at least 5 minutes. And always remember to stretch. During your high intensity intervals, you’ll want to “redline” it and get close to maximum effort. What this means is that you will feel like you can’t go any faster or harder and can barely sustain the level you are working at. It’s like an (almost) all-out sprint. Try this interval workout on your own at least 2 times during the week and you will see your energy level and cardio capacity sky rocket, while you burn fat and lose weight.
You’ve got to want it—go for it!
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Davey Anderson is an Orange County Personal Fitness Trainer in Huntington Beach
Filed under Fat Loss/Weight Loss, Training by on Jan 2nd, 2010. Comment.
