Posts filed under "workout"



You don't want to workout because. . .what?

  • There are a lot of people out there with a lot of excuses on why they do not work out.   Do you know some of these people OR are you one them.  Either way, here are a few myths that I have heard and as a trainer, let me share some truths with you.

I am burning plenty of calories according to my workout machine.

  • Most workout machines are not accurate because the machine usually doesn't know your true body composition.  Every "body" is different and a machine spits out similar information for everyone that used the same treadmill or elliptical.    If you want a more accurate number work with your personal trainer.

If I workout longer at a lower intensity, I will burn more fat.

  • There is some truth to this but not completely.  Once you hit the threshold of burning up all your carbs, then you begin to burn fat.  So, depending on what type of exercise you are doing and for how long determines how much fat you are truly burning.  A low intensity will take a much longer time to finally start to burn fat.

I like being a woman and look like a woman. If I start to lifting weights, I will bulk up!

  • No, no, no. . .women have too much estrogen to bulk up.  Lifting weights burn more fat over a longer period time and not for a short period of time like running or cycling.  Women will tone up, get firmer but will NOT bulk up.

Exercise is one sure way to lose all the weight that I need to lose.

  • There are a lot of people that start to workout and they do begin to see changes but over time, they may hit a plateau or feel like they are not progressing fast enough.  In order to see significant changes, you need to workout AND eat right.  Eating better/cleaner will definitely have a positive effect on your weight loss.

No pain, no gain. . .right?

  • I have seen it time and time again in many gyms.  People believe that if they workout until it hurts, there will be definite change in their bodies.  The only change you will find is PAIN and you will not gain from being in pain.  You should not workout at a level where you are in pain because how you going to workout the next time or even be motivated to continue to workout? It's one thing to be sore after a good and safe workout but never to feel pain. . .just because.
  • Remember that an hour a day is only 4% of your day and that 4% can alter your mind, body and soul.  You have to keep your body in motion, especially now a days where many of us sit in front of a computer for most of the day.  Move that body, forget all the myths and ask your local fitness trainer what will work best for you!

This weekend, it is NOTHING but MUSIC, CHOREOGRAPHY and WORK OUTS! I, along with 1000s of other Les Mills instructors will be rolling out the new Les Mills workout formats.  Les Mills workout formats consist of everything from strength training (BodyPump) to kick boxing(Body Combat) to Pilates/Yoga (BodyFlow). . .Les Mills covers it all and you will "GET FIT"!  

I wanted to feature all of my instructor friends this weekend and there are A LOT!  Here in San Diego, we have a fantastic group of Les Mills instructors that if you experience one of their classes, you will not be disappointed!  Each instructor goes through rigorous training, challenging not only their bodies but their minds.  When you workout with one of us. . .we workout with you!  Every instructor has their own personal and unique stories but ONE MISSION and that's to make this planet a FITTER PLANET!

I wanted to keep this entry short and sweet because I have to prepare for this weekend  myself.  My Les Mills formats are BodyPump, CXWorx and RPM.  That's A LOT of MUSIC and CHOREO but I GOT THIS, MAN!!! If you want to join me, check out my schedule on the GET FIT and MOVE page.  If you want to join any of my peeps. . .check your local Les Mills listing at your gym.  LOL!

I want to wish all the San Diego instructors. . .L M I S D. . .good luck, have fun and KIA KAHA, brothas and sistas!

Check your local fitness facility to see when your big Les Mills Launch will take place, sign up and get your workout ON!

Become a Les Mills International San Diego fan on FACEBOOK.  Click and "LIKE"!

Getting back into full training was (and is) one of my New Year's Resolutions.  I decided to start before the New Year so it was more of "getting it done" than "hoping to start" on J1! I am glad that I decided to start early because I feel myself getting stronger every day and it's pushing me to want to do more for the New Year.

One thing that I had to except late this past summer is that my 14 year old daughter is now faster than me. . .much faster! So, now when I go for my runs and she wants to join me (UGH. . .I want to scream but. . .), we agree that she is at her pace and I am at mine.  After freaking out about running with her, I have to admit, her faster pace helps me by keeping me at a pace that is definitely a littler faster than if I would have run alone.

Last week I added sprints to my workout.  I put in about 2-3 miles and then add 8, fifty meter sprints.  I ran as hard as I could concentrating on my form and foot placement.  It is a great way to work on speed and feel your body in motion.  You are not only working your legs but your upper body is getting a good strength workout.  How? When you are pushing to or AT full speed, you are pumping your arms, bracing your core and building muscle when driving those legs up and out.  Fantastic way to get in tip-top shape.

According to Runner's World Newswire, older sprinters seem to have healthier bones than older distance runners.  Why? Higher-impact, less frequent and multidirectional movement provide more of a stimulus for building bone than do the frequent, relatively low-impact stimulus of distance running (  German researchers examined 178 competitors at the 2006 edition of the European Masters Championships.  They measured bone density, lean tissue mass, and how well one's nervous system communicates with one's muscles.  The sprinters outperformed the other two groups of all measures.  The sprinters also had significantly higher bone density in their legs, hips, spine and trunk.

Now, I do not suggest going out there and just hitting the sprints right away.  Look at where you are at in your training and add a few sprints at time.  Start with 3 or 4 and gradually work your way to your top pace the first week and then push yourself from there.

Here is my running workout for this week (What is yours?)
Sunday: Cross Training
Monday: 3.5 miles (+Cross Training)
Tuesday: 25 minute run with 6 sprints (80-100 meters)
Wednesday: off
Thursday: 25-30 minute run
Friday: Cross Training
Saturday: Cross Training
Sunday: 5 mile run
Posted on January 2, 2013 and filed under "bone density", "men running", "running", "sprints", "training", "women running", "workout".

Just because it is the holiday season, don't give up on your health.  Stay in shape, fight off the flu season and eat right.  Don't give an excuse that it's your families fault or there is no time or you are "on vacation".  When it comes to your health and well being, you are never on vacation.  
So, get out there and "do it"!

Posted on December 27, 2012 and filed under "inspiration", "keep going", "motivation", "workout".


NIKE Women's Free+ 3.0 Shield Running Shoe Retails for $110 at Sports Authority. Great shoe for the gym and functional training. It is flexible and hugs around your foot so that you can various moves in the gym!

SPIbelt is one of my FAVORITE things to run with.  This is such a simple little gadget yet perfect for all your little stuff when you are out and about OR on a long run.  It retails from $19.99-$30.00 and it's worth every penny.  

Beats by Dr. Dre Solo HD is an On-Ear Headphones and comes in various colors.  These headphones give high-definition sound with proprietary titanium coasted drive technology.  In other words, the music sound REALLY ReaLLY good!  Retails for $199.99-$299.99.

Under Armour long compression tights are the BEST for the chilly season.  I have mine on right now and I just love them.  You can grab them from your local sporting goods retailer and they retail for about $50.  Great item to wear to the gym or on a long cold run!

Great item for "traveling" workout warriors, the SPRI Xertube. You can use this in your hotel room, office or dare I say the airport to get your workout on! There are hundreds of exercises you can do and keep your level of strength training up. These tubes retail between $15.00 to $50.00 depending on how many you purchase at a time.

Happy Holidays, Safe Travels and Happy New Year!

Posted on December 24, 2012 and filed under "christmas", "dr.dre beats", "gifts", "nike", "runners", "spibelt", "spri xertube", "workout".

I need a little "BOOM" this Friday!
I met David Freeman about 8 months ago at a fitness photo shoot in L.A.  I had admired him from afar, as an athlete, through numerous fitness videos he would post on FACEBOOK and other social sites.  I loved his motivation, determination and focus to help others get in the best shape of their lives by not just talking about it but "doing it"!  David has been named "Personal Trainer of the Year" three years starting in 2009.  David is married to the beautiful 2008 Olympian, Mechelle Lewis Freeman and he has no plans of slowing down!  David knows exactly what his purpose is in life.  

Below is David's story via VIDEO.  I think this is a great stepping stone for young male athletes with big dreams and an infectious drive.  Watch the video, get motivated and keep moving! 
Thanks for starting "The Movement" and inspiring all of us to keep moving and live out our dreams!

...David Freeman

Posted on December 14, 2012 and filed under "David Freeman", "fit", "fitness", "men", "movement", "workout".

Remember that 1 hour of exercise is only 4% of your entire day and 100% GREAT for your body! In this video upload you will see me push through a hard core workout with Jake and his group fitness crew in Chula Vista, CA.  We worked the core, arms, legs and back just by using the BOSU ball and TRX! What will you do this week to get your 4% in?

The period between Thanksgiving and New Year's Day is often the period of time that people become very merry to very stressed! There are dinners to be made, parties to attend and family to deal with be with! This crazy circle of events comes yearly and it doesn't seem to change that much and it starts to show right  around our mid-section UGH! But could it change? They have changed the way we shop, so why not?

Today I have listed a few "IDEAS" that can help you get through this Holiday Season feeling a bit stronger! It's all about staying active and holding on to your consistent workout schedule.  Let me know what you think?

IDEA #1:  You could shop online instead of spending an entire day in the stores.  If you make a list or already have a list of things that you are shopping for, have it delivered to your door with all the shipping and delivery specials online stores offer during the Holiday Season.  Then you can keep your fitness schedule and avoid the crowds!

IDEA#2:  IF YOU MUST be in the store, get up early and get your shopping done fast and early.  Give yourself a 3-4 hour window starting at the "crack of dawn" with your lists in hand.  Now you have a schedule and make sure you still get a good workout in when needed.

IDEA #3: Register for a local Turkey Trot or Holiday 5K and get your family/friends involved as well! What a great way to stay in shape, have fun with your family (whether some of you walk or run) and help those in need! Most of the Holiday Fun Runs are there to provide food, clothing and services to the homeless or those in need.  This is a fun way to give back!

IDEA #4:  After your Holiday dinners, YOU can get everybody going by having a family "HOLIDAY" walk.  How cool would that be to eat, rest and then schedule a family walk to burn some of those calories and start a fitness revolution right AFTER the turkey dinner has been gobbled up!

IDEA #5:  Don't just "DO" everything but be active during the holiday season.  If you are heading to the outlet malls, park a good distance away to get a good walking exercise started.  You don't stop there! No, purchase some items head back to your car and then walk back again. . .this workout is equivalent to a "cardio and lifting" workout that could last 1/2 the day! "Go shopping cardio!"

IDEA #6: Don't just "DO" everything but be ACTIVE. . .shovel your own snow and then shovel an elderly neighbor's snow.  This is similar to resistant training and weight lifting.  You can clear out the snow and help someone in need as well.  Stay active and keep moving!

IDEA #7:  If it is too cold to go outside or you think you may be snowed in. . .Fitness DVDS are a great way to keep your body moving and just DANCING around your home for an hour.  This is so much fun and if you can get family members involved it is just like having your Group Training class with a little family humor to make it worth while! . . .if anything it will make you laugh some calories away.

It's not hard to stay active during the Holiday Season but many of us choose not BE active.  It's good to rest and recharge before the New Year arrives but let's enter the New Year just a little bit stronger and fitter!

I have officially pushed through the first week of all the "hard core" workouts I have lined up and have no intension of stopping.  Yesterday was a bit of a challenge but I did get through it with a smile on my face.  I completed a 5 mile run and later taught an indoor cycling class, RPM for 48 minutes.  The run was tough but the pace turned out to be a 9:15minute pace and that's good for just getting miles under the belt.  The class was AWESOME and a great release for the legs!

This week I would like to continue to focus on "Motivation" because the holidays are here (whether we like it or not) and it tends to get harder and harder to stick to a workout routine when there is so much to do for the holiday season.  I know this is a season of giving but you have to remember to take care of yourself and workout for at least 30 minutes to an hour daily.  If you stay strong then your body will fight off all those germs that come along with the holiday season. . .even the flu!

To kick off this week, I want to congratulate Yolanda Holder (my first FRIDAY FEATURED FRIEND) for being the ONLY WOMAN in the world who has ran 100 marathons in a calendar year twice! She will break her own record December 9th so let's cheer her on and keep her in our thoughts while we run or 5K and 10Ks in the next few days.  LOL! Great job, Yolanda. . .love you!

Also, I want to congratulate the Rancho Bernardo HS Varsity Girls Cross Country team for coming in 2nd place at the CIF Championships this weekend! All seven runners placed in the top 25 and 2 of the runners were in the top 10!  Great job ladies and fantastic job to my freshman daughter who placed 10th place this weekend. So, this weekend the team heads out to Fresno, CA for the Cross Country state meet.  The team is highly ranked and they have a good chance to place in state.  So, before heading out for Saturday morning shopping, please send good vibes to Fresno and the RB CC team's FEET!

Have a great day and HAPPY RUNNING!


Posted on November 19, 2012 and filed under "fitness", "holidays", "motivated to run", "motivation", "running", "workout".

with Kate Deering of Kate D Fitness
TRX is the "best-in-class workout system that leverages gravity and your bodyweight to perform hundreds of exercises.  You are in control of how much you want to challenge yourself on each exercise-because you can simply adjust your body postion to add or decrease resistance".

Kate Deering of Kate D Fitness will take you through a quick 10 minute workout that you can do at home with your own TRX or at your local gym.  This is a great workout for runners because there is no extra pounding on legs and particularly your knees.  Also, by using your body weight you will get stronger faster by challenging your body with the weight you already carry!  So, grab a partner and find a new way to get yourself in shape with TRX!

Posted on September 18, 2012 and filed under "cross training", "runners", "trx suspension training", "trx training", "workout".