OC Beach Bodies

Huntington Beach Personal Trainer: Quick full-body tone up!

admin — Wed, 14 Apr 2010 21:34:37 +0000

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.

Always being learning, growing, and improving.

admin — Wed, 14 Apr 2010 20:50:07 +0000

(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!

Learn to take full advantage of the gym equipment

admin — Wed, 14 Apr 2010 18:56:43 +0000

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.

Training to help avoid shin splints

admin — Wed, 14 Apr 2010 18:45:21 +0000

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

Top 10 Health and Fitness Tips to Bring in 2010!

admin — Wed, 06 Jan 2010 22:33:32 +0000

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

Tank tops or twinkies: what will you choose?

admin — Mon, 04 Jan 2010 23:00:58 +0000

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.

How to be in your best shape: Client interview with Rob Riese

admin — Mon, 04 Jan 2010 22:39:39 +0000

Temporarily unavailible.

Sorry, please check back soon.

Book Review: Skinny Bitch

admin — Sun, 03 Jan 2010 06:59:30 +0000

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, but you are probably not drinking enough. If you need coffee it’s because you are addicted to caffeine, are sleep deprived, or are a generally unhealthy slob. “Junk food tastes like heaven, but it will pitch a tent on your hips and camp out all year. Your junk food has a shelf life of 22 years and will probably outlive your fat, sorry ass!” “But before you decide you’re so smart because you only buy non or low-fat, get a hold of yourself. Whenever you see fat-free think chemical shit storm!” Ok, you don’t have you give up junk food just trade it for acceptable junk food (we’ll get to that later). When healthy, your body is naturally disease resistant. “If you are sick, don’t go popping pills. That only masks the symptoms and doesn’t solve anything! Do you think swallowing chemicals is going to help heal your body? Use your own damn brain!” “Give up the notion that you can be sedentary and lose weight. You need to exercise you lazy sh*t!” Eating properly will help improve your health, body, and many aspects of your life, but you still need to move your ass! Start with cardio five days a week and aim to work out in the morning for a fat burning mode that lasts throughout the day. Exercise burns fat and calories, improves circulation, and keeps away cravings. It’s a win-win. Workout!

Chapter 2: The Truth about Carbs

“Never before has the US seen such a ridiculous diet trend as the low-carb phenomenon.” And everyone has jumped on the bandwagon whether healthy or not. “Without carbohydrates, we’d be comatose zombies.” We need carbs for energy, but not all carbs are created equal. Complex carbs: good. Simple carbs: suck! “They are as nutritionally beneficial as toilet paper.” These simple sugars enter the blood stream too fast, almost violently, creating a sugar high. Then your crash leaves you hungrier than before. Complex carbohydrates contain starch and fiber that are slowly released to make you feel full, satisfied and give you a steady source of energy. Sh*tty, simple carbs, like white flour, white rice, and white sugar, give all carbs a bad reputation. “For some asinine reason, companies thought we wouldn’t buy their products unless they were white and soft. So they took whole grains and brown rice and striped away all their nutrients, vitamins and minerals to achieve the color and texture change.” The problem with the no-carb craze is the resistance to fruit. “Fruit, eat it! Fruit is quite possible the most perfect food.” It is unique in that it barely requires any work to be digested, it’s high in enzymes, it effortlessly passes through the body, providing carbs, fiber, vitamins and minerals, fatty acids, amino acids, cancer fighting tannins and flavonoids. “So shout it from the roof tops until all your dumbass, misinformed friends hear, ‘you can eat bread and fruit!’”

Chapter 3: Sugar is the Devil

”We all know how difficult it is to stay away from sugar but if you don’t exorcise this demon from your diet you will never be a skinny bitch! Look around your kitchen and become aware of where the devil is lurking.” Food companies know if they add this to their foods you will become addicted and keep coming back for more. Sugar contributes to all kinds of diseases and even mental instabilities. Excessive amounts of sugar are stored in the liver as glycogen, but when the liver is too full, the excess is returned to the blood stream as fatty acids. Guess where those end up: hips, stomach, thighs, and ass. The sugar industry is big money, and the US is the biggest exporter. High fructose corn syrup is the worst simple sugar and is directly related to diabetes and obesity. Use agave nectar because of its low glycemic index and stevia has tons of beneficial nutritional values. Just use your head about what is in your sweets and how much you consume. “In case you had your head up your ass during chapter one, stop consuming aspartame! Then they go into a big spiel how aspartame was approved by the FDA by conspiracy as it’s a one billion dollar industry. There is no evidence that subs help weight loss but more evidence that increase appetite. Bottom line: we have a delicate ph balance act occurring in our bodies. Everything you eat has a ph balance. Sugar is highly acidic. Surprise! Artificial sweeteners are highly acid forming. Same with coffee, excessive protein, and fatty foods. When your body becomes too acidic, it becomes prone to illness. Cancer cells thrive in acidic environments. “Fruit, good! Natural sweeteners, good! Refined sweeteners, bad! Artificial sweeteners, bad! Any questions?”

Chapter 4: The Dead, Rotting, Decomposing Flesh Diet—The Atkins Diet

“Hmmm…Eat the flesh of dead cows, dead pigs and dead chickens and avoid fresh fruits. You’re a total moron if you think the Atkins diet will make you thin. Or you are a gluttonous pig who wants to believe you can eat cheese burgers all day long and can lose weight. Perhaps you weren’t listening the first time…you need to get healthy if you want to get skinny!” Most of the weight you lose with high protein diets is water weight. When our bodies metabolize protein, nitrogen waste is released called urea. Urea is toxic and must be passed out of the body through urine. So the high protein diet is not ridding your body of fat it’s just serving as a diuretic making you pee more to flush out the toxic urea. “Whether you initially lose this piss weight is inconsequential, because you will be a fat, unhealthy bloated pig if you live this way.” The reason these trend diets become popular is because they hide behind scientific jargon that sounds right and allows you to eat unhealthy fattening foods. And you believe in these diets because you want to. Most Americans eat twice as much protein as they need sending heart disease, cancer, obesity rates soaring over the past 50 years. The human digestive system is not well equipped to digest meat.

She goes on to talk about the brutalities of the meat industry and how unhealthy they are and how farmers need to pump the animals full of hormones and antibiotics. 97 percent of toxic chemicals found in foods are found in meat. Beef contains 14 times more pesticides than plants and dairy more than five times the amount. “Every time you eat factory farmed chicken, beef, veal, pork, eggs, or dairy, you are eating antibiotics, pesticides, steroids and hormones. These all alter the body’s metabolism and make you gain fat.” Fish are found to be containing high levels of contaminants such as mercury and PCB’s, among others, which are easily absorbed by the body. “Think about what you’ve been eating! Closing your eyes to the problem won’t make it go away. You don’t want to see it but will eat it.” The authors gave up meat after learning about the treatment of farm animals but also noticed big changes in their personal health.

Chapter 5: The Dairy Disaster

“Go suck your mother’s tits! Go on, suck your mother’s tits. You think that is ridiculous? It is! Get ready to use your head.” Milk is designed to give a baby a 300 percent weight gain in 12 months. Cows double their birth weight in 47 days. Cows are different than humans…” We are the only species that drink milk as adults and drink another specie’s milk.

Mammals need the enzyme lactase to digest lactose, the sugar found in dairy. The problem is, between 18 months and 4 years old, we lose 90-95% of this enzyme. The undigested lactose and the acidic nature of pasteurized milk, create acidity. While the industry advertises milk and dairy for calcium, studies by Yale have shown that countries with the highest rate of osteoporosis, including United States, Sweden and Finland, are those that consume the most meat, dairy and other animal products. Milk is not a good source of calcium of other vitamins and minerals. A better way for calcium is from whole grains, green vegetables, and raw nuts. Dairy is linked to other problems such as acne, allergies, arthritis, poor immune functions, breast, prostate and ovarian cancer. “Dairy products are disease producing.”

A natural cow produces about 10 pounds of milk per day. But with growth hormones, they produce up to 100 pounds a day. When you drink milk you get all the antibiotics, growth hormones, steroids, and pesticides from the cow. “Actually think about what you are eating! You will pee in your pants when you see how much weight you will lose from giving up dairy.” Non-fat milk is still fattening and just as unhealthy. How do they get away with “does your body good.” It all comes down to money, a multi-billion dollar industry, and its marketing. Got Milk?

There are plenty of alternatives to dairy such as rice milk, soy ice-cream, and tofu cheese.

Chapter 6: You are what you eat

Your body is composed of cells, blood, and organs and what you eat is eventually made part of you. The author then takes a long tangent and goes into the inhumane slaughtering practices of factory farms. I won’t go into the details, but it’s very disgusting and very disturbing! “Our dietary desires contribute a continually process of horrific animal cruelty.” She shares quotes from Slaughterhouse by Gale Eisnitz, who interviewed hundreds of meat factory workers and all admitted to animal abuse. But no one knows who’s responsible, while the USDA fails to inspect and confront animal abuse and contaminated meat issues. (probably because 10 billion animals are slaughter a year!)

The authors states that because of the horrific slaughter house methods, you are eating fear, grief and rage, in addition to hormones, steroids, antibiotics, and pesticides. “Meat is rotting flesh. You are what you eat!” And on top of all this, the author claims that the meat industry is responsible for global warming and destroying the environment. “Our diets have strayed so far off course from where they belong; we’ve allowed meat to take center stage with grains and vegetables playing supporting roles. Wrong, wrong, wrong!” So if you aren’t going to eat meat, dairy and eggs, what will you eat? Everything else: fruits, vegetables, legumes and grains. Eat foods with live enzymes to energize your body.

Chapter 7: The myths and lies about protein

“It is a complete myth that we need a massive amount of protein.” Too much protein, especially animal protein, can contribute to a myriad of diseases and rapid aging. People of other cultures eat half the amount of protein we do and live longer and healthier lives. The high protein myth is also perpetuated by the fitness industry trying to sell supplement products. Many professional athletes are vegetarians.

Chapter 8: Pooping

Pooping is an important part of losing weight and being healthy. Think of what you eat and how much is coming out. If you are “dropping rabbit pellets, something is wrong.” Drink lots of water and eat plenty of fiber (beans, fruits, vegetables) to keep everything moving. “Eat right to be a quality crapper!” That’s enough of that…

Chapter 9: Have no Faith

“Governmental agencies don’t give a sh*t about your health.” USDA is supposed to monitor healthy practices for the meat, dairy, poultry and egg industry. But, as the author claims and many discrepancies of the USDA suggest, they are in bed together with financial ties to the industries and often look the other way to protect the profits. Less than one half a percent of beef are tested for mad cow disease. Apparently a $19 billion industry can come up with some good marketing campaigns (“Got Milk?” and “does your body good”), but think about how government agencies would recommend 3 glasses a day? The California Department of Agriculture and the USDA are managing ad campaigns for the milk industry. Wait, even Bill Clinton in a milk ad? Interesting… “Trust no one.” The author calls it “greed induced immorality,” and goes on and on about enough USDA, FDA, and EPA conspiracies to fill the next John Grisham novel. Don’t fall for the seductive marketing on packages claiming “wholesome” and “nutritious,” but read the labels on any and everything you eat.

Chapter 10: Don’t be a Pussy

“What if you could totally change your life and have the body you want for the rest of your life? What if all you had to do was follow a simple formula and maybe struggle for a month of so? What you could reprogram your brain to enjoy healthy foods? Well you can!”

Don’t be a pussy. You have all the information you need, now just do it! You just have to go through a couple of months to retrain your brain, heal your taste buds, and clean and detoxify your body. At first you may feel overwhelmed, but it will be well worth it. Take notes on how diet plays in good health. Do you feel tired and rely on sugar and caffeine pick-me-ups? How do you feel when you eat something unhealthy? Right after? And later on? She recommends writing in a journal and including emotional feelings.

“Recognize that anything worth having is worth fighting for: good health, vitality, more confidence, better sex, great abs, a tight ass. You either want them or you don’t! You can continue plodding along in life feeling like you aren’t living up to your own glorious potential or you can dedicate yourself to creating the life you want.” Value yourself enough to take care of yourself. Just take it one day at a time, one meal at a time. Your dirty vices don’t make you happy; your vices make you fat, sluggish and unhappy! Take a week and dedicate it to eliminating one vice. Then move onto another one, and conquer it. Gross yourself out by thinking about how disgusting it is for your body. Try for 30 days of perfect eating, and then go on for more pure living!

Our bodies produce chemicals that help tame appetites. One is a hormone called leptin. When fat cells get proper nourishment, they produce leptin that tells our brain to diminish the appetite. Next, metabolism gets boosted so cells burn calories more quickly. Diets create a starvation mode and when we feel like we are starving, diets are quickly traded for binging.

Women that don’t eat animal products have less cramps, cravings, and bloating during PMS.

Chapter 11: Let’s Eat!

“We set out to write this book…because we could not tolerate the cruelty associated with a meat-eating diet and we wanted to help end animal suffering. We wanted to change people’s lives…we truly want to help you succeed and make this as easy as possible.”

They say to wait to eat breakfast until you are truly hungry to allow your body to cleanse, because when your body isn’t working on digestion, it’s working on you. The ideal Skinny Bitch breakfast is fresh organic fruit. At least try and just have fruit for breakfast. The Skinny Bitch lunch suggestion is a mixed green organic salad with lots of raw vegetables. Dinner is the same idea with some approved, cooked foods. The book recommends drinking fresh pressed vegetable juice every day, and then goes on to list many different approved options, combinations, and unapproved additives to watch out for on labels.

Chapter 12: FYI

Chapter twelve is filled with tidbits like “don’t eat fried food because of the free radicals,” and “buy only organic, non-genetically modified food products.” Buy natural toothpaste and skin products because what you put on your body eventually goes in your body. And they feel that we should make sure to watch out for bad press on veganism.

Chapter 13: Use your Head

“Don’t be a fat pig anymore! You know what to do, now do it!” Use your head, and make healthy choices without going overboard and getting neurotic and obsessive about it. Obey your instincts about making proper food choices. Now that you are a skinny bitch, don’t turn into a skinny bitch! Celebrate your accomplishments instead of focusing too much on the next weight-loss goal. Smile and dish out compliments! “Now that you’ve got your diet, health and appearance under control, fix other areas of your life. After all, there is no point in being gorgeous if your life is a mess! End your codependent relationship, quit your dead-end job, and ditch your toxic friends. Make a list of goals and start chipping away at them. This is your life; live it to the fullest with reckless abandon. Seize the day and do it again tomorrow. Live!”

“You still need to move your ass” because exercising will boost your self-esteem, reduce your junk food cravings and help you lose weight. Whatever you choose, exercise will make you feel great.

If you think it, it will become a reality. “For example, if you think that you are fat, and that diets never work, and that you will always be fat, then yes; you are fat, diets don’t work, and will always be fat.” So believe in yourself and give yourself daily affirmations! This is your body, love it, dress it up, and look your best. “But don’t you dare associate your worth with the way you look. We are spiritual beings, walking around in these crazy skin suits. Our insides are worth much more that our outsides.” You hold the power to change your life. “Use your head; lose your ass.”

Skinny Bitch brings up some very good points to ponder, and you may want to consider reading it for yourself. Although I don’t necessarily agree with everything written, I do appreciate the main gist of the book, that is, “use your head and think about what you are putting into your body!”

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Shakes and Smoothie recipes for weight loss

admin — Sun, 03 Jan 2010 06:50:49 +0000

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!

Click here to view the embedded video.

Creamy 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!

Hotel Room Upper Body Workout

admin — Sun, 03 Jan 2010 06:45:48 +0000

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.

Click here to view the embedded video.

Here’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!