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.
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.
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.
Huntington Beach trainer spills guts on being stupid!
Here is a great example of a bad example. Last week I was really tight and sore from my previous leg workout. It was primarily my hamstrings, from stiff-leg dead lifts, and my hip flexors from hanging leg lifts. The combination of these two muscle groups being tight really put a lot of tension on my lower back. I was aware of this but didn’t take the necessary precaution. Neither did I stretch very well.
A buddy of mine and I had an appetite for some cardio intensity and wanted to eat up a bleacher workout. In a nutshell, this workout consists of charging up and down a flight of bleachers as fast as you can for as long as you can. Fun! We started with running, skipping one, two, three stairs at a time. Then we sidestepped and widestepped up and down. Soon we were jumping.
I think it was jumping up four stairs when I first felt a small twinge in my lower back, just above my sacrum (where the base of the spine connects to the pelvic girdle). And that’s when I probably should have stopped, but again, I missed my cue. “Come on! I can’t stop now and wimp out in the middle of our workout,” I thought. Arching my back while I ran up again, I told myself, “Power through the pain!” It was after I drove home and tried to unfold myself from my car, when I realized I had made a dumb mistake.
http://www.youtube.com/watch?v=7jPZtilMU6o
What I did on my birthday in Santa Barbara
The moral of this story is twofold. First, stretch, stretch, and double stretch. When you work your body hard (like you know we’re doing, yeah!) there will be a tendency for your muscles and tendons to tighten up and become stiff and sore as they recover. If you don’t stay loose and limber by stretching, you will eventually injury yourself, just like I did! Please do as I say and not as I did, and stretch like crazy-all the time.
Second, listen to your body. “Bad pain” is a warning sign. When your body says, “hey, something’s not quite right here,” be smart and listen. Become in tune with your body and its feedback. Learn to hear the whispers.and stop before the screams.
I know it’s hard to remember to stretch. I also know it’s hard to stop what you’re doing and spend a few minutes stretching, but I’m telling you how important it is from (painful) experience! Try and stretch briefly a few times throughout the day. Stretch your whole body and especially spend extra time stretching anything that is sore or tight. This will not only make you feel better and more relaxed, but it will help you stay injury-free.
Ask me more about specific stretches next time you see me in the gym!
Filed under Stretching, Video by on Jan 2nd, 2010. Comment.
