This workout machine fights back. Even though this video is a bit funny, always exercise with caution. As you can see anything can happen and usually does.

I have seen some crazy things in the gym, but nothing quite like this.

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.

Your best push up workout might include a medicine ball. There are many different types of exercise one can do with a medicine ball and It's a great exercise tool that can be used anywhere.

I recommend doing a chest, shoulder, and tricep workout all in one day. These muscles work together and should recover together.

Check out my Medicine Ball Push Up

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.

How to get big biceps? A few days ago I posted a tricep drop set that demonstrated the tricep pressdown. I think drop sets are essential for muscle growth. It completely fatigues the muscle and tears down the muscle you're working.

The next best thing next for growth, is letting that muscle completely recover. That means give it around 2-3 days for repair. I see it all the time. Work out hard, don't rest enough, get injured. So please, if your challenging your workouts with drop sets, make sure you get enough rest and let your muscles grow.

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.

What is personal growth? I think personal growth may differ for each individual. When I see the most personal growth happening in my life, its when I'm reading some sort of self help book. I have read so many self help books and still do today. I think reading opens the mind to new thoughts that stimulate ideas and creations.

One of the books that has changed my life, was "The Power of Positive Thinking", by Norman Vincent Peale. I'm sure it had to do with the timing. I was 18yr and going through a really tough time in my life. I think at 18yrs its very hard to believe in yourself, seems like so much uncertainty.

The main concept I received from this book, was faith and belief in God & oneself. Believing everything is going to workout for the best. He used great quotes from the bible, that were really powerful when put into practice.

I know that seeing things for the first time was a breakthrough for me. Actually putting the concepts to practice and seeing results, that's what I consider personal growth.

So what is personal growth for you? Is it reading a new book? Going to a class? Meeting new people? It's all of the above and more. Everyone should be personally growing in some aspect of their life, If not, what are you doing? Life is amazing and creative, just look around and see the possibilities, there endless.

What books have inspired you?

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.

How to get big triceps? People ask me all the time, how do I get big arms? Since the tricep is anatomically bigger than the bicep, I tell them to focus on their triceps instead of doing all those bicep curls.

I have always loved drop sets for fatiguing the muscle and causing the most growth. Drop sets can more susceptible to injury, due to the intensity of the routine. Make sure you have someone experienced showing you the correct method.

This is a tricep pressdown drop set(3 drops). You can also do this exercise with resistance bands or a cable machine.

Please let me know if you like this kind of workout?

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.

Becoming a personal trainer can be overwhelming. There are so many certifications out there, but which ones are the best. I received this question from a visitor to my blog and thought I would publish my response.

"I just wanted to say that I stumbled upon your blog and I think it's fantastic. I learned many things in just 15 minutes. I'm also interested in becoming a personal trainer. Do you have any opinions on NPTI? The National Personal Training Institute? Or do you suggest a different certification. I went to school for business so I do not know even the basics, however I have been lifting under personal trainers and strength coaches for about 9 years. If you have time please send me suggestions. Thank you!" ~MJ

Hi MJ, from my brief overview of the NPTI, they look good. I always like certifications that have hands on classes. It looks like they have 6 month course, which looks detailed and reliable. Reading a book and getting that knowledge is good, but putting into practice is where its at, experience is everything with personal training.

If you have an idea of where you would like to work, I would go and ask them what certifications they accept as credentials. Most companies have certain guidelines that need to be met before you start training.

The major certifications are NASM, NSCA, ACSM, but there are others like the NPTI that may suit your needs.

Becoming a personal trainer can be scary at first, but keep doing your homework and asking questions. The only way you'll be great is by making mistakes.

Since you've worked with other trainers, what do they recommend for certifications?

I hope I answered your question. Please feel free to tell us your story. I know we would all like to know the process.

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.

Home fitness workouts can be done in the smallest places. This video will show just what can done in home with very few tools.

My business is split between doing in home personal training and working out of a fitness studio. Both have there positives and negatives, but I probably prefer in home training. I like being creative and with just a few tools, like resistance bands and stability balls, you can do many things. All my in home clients use these two tools and see fast results.

Check out this video I did a few months ago. In this video I'm hitting all major body parts in just a few minutes.(Chest, legs, back)

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.

I have been personal training over 15 years and I have seen some great successes. For most trainers this is why we do our job, To change peoples lives and make a difference. It never gets old hearing that you have helped someone change their life for the better.

My latest testimonial, that I actually received today, was from a group of three ladies that I have been training every Tuesday and Thursday for the past 6 months. Their story is quite amazing. They all lost theirs homes last fall when the fires hit San Diego. I can remember that day like it was yesterday. Probably one of the worst days of my life.

I have heard their trials and tribulation for the past 6 months and would not wish that on my worst enemy. Some of you might think, OK they lost their homes, build a new one. It's not that easy and the stress that has been associated with this disaster has been grueling. Imagine your children waking up with nightmares very night for months, imagine no one wanting to help, imagine losing everything you have every owned. I know, I can't imagine what they are going through and to tell you the truth, even writing about this makes me sad.

Today they told me that working out with me has kept their sanity throughout this ordeal. They mentioned that working out was the highlight of their week. This has probably been one of my biggest compliments ever. They have become special people to me and I will always be there for them.

I also enjoy working out with them and we do have a good time, laughing and joking around. So yes, this is why I do my job. For those type of compliments. Personal training has been a rewarding career that I will be doing in one form or another for the rest of my life.

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.

I like asking my clients what they like and don't like during their personal training sessions. Everyone is different, although there are some general do's and dont's.

Having the same workout every time can be boring. Exercise can be fun, but if your getting the same workout day after day, it gets boring very quick. Mix it up on a continual basis. When I train clients, I might do some of the same exercises, but never the same routine. Challenging the body is the only to make a serious change. So for you trainers out there, change the workout every week, if not every session.

Explain to the client why you have them doing a specific exercise. I know I have been guilty of this in the past. Trainers know so much more than most of their clients, but we take it for granted and don't explain why we have them doing a certain exercise. Explain in detail the whys. Not only will it keep them present, but by educating your client you'll keep them coming back for more.

This is a big one, do not tell your clients your life story. I also have been guilty of this in the past and I unfortunately I learned the hard way. A few years ago, I went through a bad break up. I had to tell every client what I was going through and the pain I was going through. Is this what they paid for? I think not. I lost almost all my clients during that time. In hind sight, I know why they all left me.

So for all your trainers out there. be present and ask your clients what they like and don't like. You might be surprised at what you hear.

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.

There is always a discussion about personal training. Is it worth the money? What benefits can you see from personal training? What makes a good personal trainer? These are all great questions that you must ask yourself if you're thinking about hiring a personal trainer.

Is it worth the money? Yes it's worth the money, although I think it really depends on the personal trainer. Make sure the trainer has a degree and a national certification(NSCA, NASM, ACSM) and has worked with many clients. Some trainers work with athletes, others might work with weight loss issues, make sure your goals are the trainers speciality.

What benefits can you see from personal training? I think the number one benefit is accountability. So many people tell me that if they didn't have an appointment with me, they would never be working out. Remember what your mother always said, showing up is half the battle.

Another important benefit is learning correct form. I can't tell you how many clients come to me with years of workout experience and after my initial assessment, I see how incorrectly they have been working out. Showing someone the correct way to workout is not only a safety issue, but rewarding when you're showing someone something new for the first time.

What makes a good personal trainer? Right now the personal training industry is growing at a very high rate. There are so many trainers out there right now and many of them don't have a degree or any prior education in the fitness industry. Make sure this is your trainers only job. I hear that for many trainers, this is their second job and they are only in the profession for a short while. Find someone who has at least a few years experience. There's nothing that compares with experience.

You need to ask these important questions to yourself and your trainer. This is your health and its your responsibility. Experiencing a bad trainer can set you back a lifetime. After one bad experience with a trainer most people don't go back to the gym. This is a sad case, but true.

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.

Are you looking for some golf work out exercises? Would you like to hit your drives farther? Would you like to hit your ball straighter? Well, you’re in luck, I just released read my new book Golf Fitness Made Easy – which was recently “wholeheartedly recommended by a Chiropractor from the PGA tour”.

I'll show you secret exercises from the Pros. Incredibly easy stretches golf specific exercises that will increase your golf power and your balance which ultimately will improve your golf swing. Visit my website or go to http://www.golfworkoutexercises.com/ and read the secrets others have already discovered.

I have over 30 videos with golf work out exercises that specifically are used improve your flexibility and strength as it pertains to your golf game. Here is one of the videos below.

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.

Resistance bands vs. free weights, what works the best? This is one the most asked question I receive from clients and friends. It really depends on your goal, weight loss, tone muscles, bodybuilding...

I think resistance bands are just as effective as free weights for increasing lean body mass. Although if your looking to body build, I would suggest using a combination of free weights and resistance bands, with more emphasis on free weights.

If you looking to lose weight, I would suggest developing a circuit training routine with resistance bands. They are so convenient, you can use them almost anywhere. All you would need is a resistance band and door anchor and you're all set.

Resistance bands can really benefit athletes. Resistance bands can mimic many types of movements that most athletes do in their sports, but with a resistance. Not only does this help with pattern recognition, its strengthens the muscles used in your competitive sport. That ultimately will decrease fatigue in those muscles, which means you'll outlast your opponent and win more games.

What kind of experience have you had with using resistance bands?

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.

Golf Fitness Ebook just launched on my website. Today we are 100% operational in releasing my new Golf Fitness Ebook. We put around in one and half years on this project and finally have it completed.

If you love golf and would like some easy to do exercise that will really help your golf game, visit my website and purchase yourself a copy. Here is just one of the many videos that will be included on my website and in my Golf Fitness Ebook. You will also learn the top secrets that I have used to help thousands of other golf enthusiast.

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.

Resistance band routine in under two minutes.

In this exercise video I'm demonstrating the Pull Apart, which works the upper back, rear deltoids and the second exercise, the Penguin, which works the outer thigh, abductor muscles. Incorporate in your workout and let me know what you think.

I recommend doing this exercise every other day with 3 sets of 15 repetitions. Try to use a challenging resistance band that gives you a good amount of resistance.

PLEASE RATE MY VIDEO ON YOUTUBE.

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.

Why do you need to eat five times a day?

One of the first questions I ask someone who comes to me for nutritional advice on how to lose weight is, how many times do you eat per day? I have received many different types of answers, but the most common answer I receive is that they eat 2-3 times a day.

For people with weight loss goals, I recommend eating 4-6 times a day. You need to fuel the body on a continuous basis to maintain blood sugar levels, which helps with weight loss.

Eating infrequently, raises and lowers blood sugar levels, which in the end helps store fat.

I recommend eating small frequent meals with a good source of protein in every meal(Chicken, fish, & other lean meats). Avoid high sugar drinks and foods.

Take care of your health, its responsibility.

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.

Plank/Prone Bridge 1 leg

I know most of my clients hate the plank, but its a very effective exercise for strengthen the core. Try the plank and let me know what you think. There are many ways to make this harder, ex-moving, 1 arm & 1 leg, up and down(Plank Ups).

Major Muscles worked: Core muscles

• Beginners can start out at 15-30 second holds and work themselves up.
• Assume a face down position with elbows bent and hands under your shoulders.
• Draw your belly button inward toward your spine this will help you contract the abdominals.
• In correct postural alignment tighten buttocks and lift body up onto forearms.
• Body should be parallel to floor at all times.
• While maintaining the abdominal draw-in contraction, hold alignment for 15-30 seconds for beginners and 45-60 for advanced
• Keep chin tucked in. Neck and spine are aligned
• Form is more important than how long you can hold it.
• Advanced Plank would be to lift one leg for a period of time and switch (ex. 10 seconds each leg and then switch).
  
  Reps-15 seconds-1 minute
  Sets- 2-3
  Intensity- body weight
  Rest- 1 minute
  

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.

Advanced warm up exercises can be done anywhere. All you will need is a set of resistance bands and a stability ball. In this routine I'm focusing on working the whole body. Try this routine and let me know what you think.

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.

Kids and Fitness
It's never too early to get your kids into a fitness routine. This is a habit that will last a lifetime. Without regularly scheduled exercise and sports activities, children will automatically default to watching television, playing on the computer, and playing video games. These pastimes are great for stimulating creativity and developing hand-eye coordination, but contribute nothing to a child's level of fitness.

One out of three American children are overweight, obese, or at risk for being overweight. This appalling public health information indicates a much greater risk of diabetes and heart disease as the child becomes a young adult. Regular exercise and good nutrition will help a child maintain an appropriate weight and will promote long lasting health benefits.

Kids and fitness is a not a new topic and its up to you, the parents, to incorporate fitness into your child's lifestyle. It all starts there. Not only will you be doing things together, you will be setting your kids up for a healthy future.

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.

Strength Training with resistance bands can be challenging. There are so many exercises you can do with your resistance bands. Here is one exercise that I really like and often use. It works the chest, front deltoid and tricep.

1. Start by standing in a squat or straddle stance.
2. One elbow out to the side in line with shoulders with opposite hand resting at the side or on hip.
3. Using a neutral grip, align the wrist and elbow on the pressing arm.
4. Draw your lower abdomen in maintain hip and foot positioning.
5. Maintaining proper posture, start movement by pressing hand straight forward and across the midline of your body.
6. Allow the torso and hips to rotate slightly towards the pressing hand.
7. Check alignment and positioning and repeat press, alternating sets with other hand.
8. It is important not to let your back arch or flex at any time during the movement.
9. Recommendation: 3 Sets with 15-20 repetitions

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.

I receive resistance band questions all the time from my subscribers and friends. I thought I would share one today that I have been asked many times before.

"Should I treat resistance band training as I would the strength training I do at the gym and do it every other day? And is it as effective as training at the gym if I do it regularly? Do I need cardio if I do this? Thanks so much for all your help!" Robin

"Yes, you can treat resistance bands workouts as strength training and do it every other day. I have used resistance bands for the past 2 years and I have seen great results. Remember seeing results is about working out hard, but resting and recovering is where the results happen. You want to focus on proper form and completing each exercise to fatigue. This will give you the best results. Yes you still need cardio. The heart is the most important muscle in the body, so workout it out at least 3 times a week for 20 minutes plus."

I'm looking for more questions on working out with resistance bands. Please let me know what you would like to know. Thanks for visiting.

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.

Exercise of the Day - One Arm Row with Stationary Lunge

This exercise is great for working on the back, legs and bicep muscles. I use this exercise with my advanced clients. I recommend starting out with the row and lunge separately. After you have developed good form in both exercises, add them together like in this video. Working out multi-muscles in each exercise is a great way to get a quick workout in.

Try 3 sets with 15 repetitions for each side. For progression with this exercise add a stronger resistance band.

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.

I wanted to share this morning workout that I had with a client. I like training clients with tri-exercises with three sets per exercise. This routine acts like a circuit training program. This particular client wants to gain muscle. She weighs 131 lbs with 15% body fat.

Round 1

Incline Chest Press 20lbs, 15 reps - Standing Row 30lbs, 15 reps - Squat with Shoulder Press 15lbs, 12 reps

Round 2

Moving Push Up 20 reps - Pull Ups 15 reps - Ball Crunches 25 with 8lb Medicine Ball

Round 3

Shoulder Raise 12 lbs, 15 reps - Bicep Curl 20 lbs, 10 reps with drop set - Tricep Pressdown 50 lbs 15 reps with drop set

This workout last 45 minutes and burns about 300-400 calories. Try this workout and let me know what you think.

ABOUT THE AUTHOR: Kevin Moses, BS, CSCS is a San Diego personal trainer and fitness coach specializing in helping individuals with strength training, sports conditioning and weight loss.