November 2008 | San Diego Fitness Trainer

Healthy Pizza

Posted by San Diego Fitness Training | 10:42 AM | Health_Tips, Organic | 0 comments »

A slice of pizza from your local pizza pizzeria may weight 8 ounces, be loaded with cheese, oil, and pepperoni, and may have more than 600 calories, 30 grams of fat, and 1000 milligrams of sodium. That's nearly half a day's worth of fat and sodium.

Frozen pizza can be nearly as bad, though there are a few brands that are starting to go lean and organic.

For a lighter pizza, I like to make my own. I buy a crust from the local supermarket. Then sprinkle some goat cheese over a light pizza sauce. These are the ingredients that I love putting on my home made pizza. Chicken, turkey, or shrimp, red and green onions, tomato's, red, yellow, and green peppers, and you're more than welcome to put anything else that you may want from the vegetable group.

Hope your enjoy your new healthy pizza.

Another great link about healthy pizza.

Giving Thanks

Posted by San Diego Fitness Training | 6:44 AM | 0 comments »

Happy Thanksgiving everyone. Just wanted to write a quick message for everything that I'm thankful for.

I'm thankful for my family and friends. I love you all very much and pray for your health and happiness.

I'm thankful for my health. This is the most important thing to me, without it I have nothing.

I'm thankful for living in San Diego and my condo. San Diego is truly the best place to live in the world.

I'm thankful for my career and all the opportunities. I love personal training and my wonderful clients.

I'm thankful for all of you who read my blog daily and give me positive feedback.

One of the best things to do daily is tell the world what your grateful for. This energy brings in more great things to be grateful for. God bless you all.

Thanksgiving Tips

Posted by San Diego Fitness Training | 10:42 AM | Diet, Health_Tips, Nutrition | 0 comments »

Every year people are asking me what not to eat for Thanksgiving. Here's a few good tips that may help with your high calorie Thanksgiving feast.

Instead of basting the turkey with fat, rub the turkey with olive oil; then baste with a low fat chicken stock and apple juice. Yum, Yum:)
If a recipe calls for cream or whole milk, substitute nonfat milk. Trust me, you won't know the difference.
Instead of adding fat to the stuffing, add herbs, onions, celery, and other yummy ingredients.
And always eat smaller portions of everything. If you have to eat all the goodies, try eating a few hours apart. That would be better way to regulate that blood sugar.

Any tips you'll like to share?

Ever Use Mozy?

Posted by San Diego Fitness Training | 6:42 AM | Computers, Learning | 1 comments »

This past week I bought a new hard drive and had to install it myself. This was my first time installing a new hard drive. It was a great learning experience and to be honest, pretty simple.

The reason for my new purchase, there was a virus on my old hard drive and after spending 12 hours on Sunday trying to figure it out with two of my Internet gurus and still no avail, I decided to buy a new HD.

The challenging part of this process is getting all my important information from my old hard drive to the new one.

A few months ago I purchased an off line backup system, called Mozy. So far it has worked great and I have been able to restore 2 gigs of information, from pictures, videos, to documents. It does take awhile for all your files to download, but it's better than having to start all over.

I highly suggest backing up all your information. You never know when there might be a problem or issue that may cause you to lose all the hard work you have done.

Why I Use Youtube for Instructional Fitness Videos?

Posted by San Diego Fitness Training | 11:57 AM | Exercise_videos, Learning | 0 comments »

I’ve been in the fitness industry over 15 years. I have seen many things come and go, but I do know one thing, the Internet is here to stay. That’s why I’m always finding ways to help promote myself online.

I have been using YouTube for the past year and half. It’s been a great way for me to connect with others around the world. I have received emails from all over the world from places like the UK, Malaysia, and Mexico.

Making videos has been a learning process. I’ll usually shoot five to ten at a time. Then I’ll Come home and edit them using Windows Movie Maker. This is a very easy and simple tool to use, if you don’t have that much experience editing videos, this is the software to use.

Shooting videos teaches how to take your time and complete the exercise without mistakes. It teaches how to be more confident when speaking. If you’re looking aloof in a video, your audience can tell and will probably let you know.

Thanks YouTube for helping our generation promote with online video. I see this as the future and look forward to more creative ways for online marketing.

Computer Viruses Suck

Posted by San Diego Fitness Training | 7:50 AM | Learning | 0 comments »

So, I found out this weekend that I had a virus on my computer and it was stopping me from accessing my Quickbooks program., Ugh!

Who makes these viruses? How do they get on my computer? I don't think I opened any unfamiliar emails or crazy websites.

Anyway I was working with a friend yesterday trying to solve this issue. I must of put in 12 hours of rebooting and un-installing and re-installing programs. The issue is still not resolved.

Always run a virus scan every week, this might of been my problem. I use Norton Anti-Virus. From what I hear this software is often effected by viruses.

I'm sure most of you are wondering why I'm writing about this. Like I said in my previous blog, If you have a problem it helps to write it down and release it.

OK, I'm better for right now. Now I need a punching bag and need to pretend its the nice person who put this virus on my computer, :)

Thanks for listening.

Exercises to Strengthen Lower Back

Posted by San Diego Fitness Training | 7:11 AM | Exercise_Tips, Golf, Golf_Fitness | 0 comments »

Here's some great exercises to strengthen the lower back. This video is demonstrating the cobra exercise, which works the lower back, spinal erectors, and glutes.

Exercises that strengthen the lower back can be done everyday when done properly. I recommend doing this exercise for 3 sets with 15-20 repetitions.

Great exercise for those people who have poor posture and need strengthening in their core muscle groups.

Please consult your physician If you experience any pain when doing this exercise.

Are you feeling better?

Posted by San Diego Fitness Training | 2:37 PM | Health_Tips, Inspiration, personal_coaching | 0 comments »

Yes I'm feeling better, although now I'm feeling overwhelmed. Does anyone else feel that way right now? I'm not one to listen to the news and let it get me down, but when this economy is starting to effect my overall business, then I take notice.

I'm not one to make financial predictions, but I see 2009 being a challenging year and at the end of 09' and into 2010 things starting to look up. What do you think?

Some may ask why I'm feeling overwhelmed. Well, since I work for myself, I'm always creating new ways to bring in revenue. I like the way my mind thinks, always in a entrepreneur spirit.

These are the ideas and businesses that are on my mind.

1. My Personal Training business - Moses Fitness

2. My clothing Line - Mozis Wear

3. New website business - Academy of Online Fitness

4. New website for myself and this new business

5. New blog idea

6. New company wants me to write for them (great opportunity)

These are just a few of the things on my mind, among everything else that is going on in my life. The reason I wrote this stuff down was to release into the world. Understanding that everything will work out and try not letting the mind take over. The mind if a powerful thing when used correctly, although at the same time it can stop you from your dreams.

I'm wondering if anyone read my last blog and used some of my feeling better tips. If you have, can you please contact me with your story.

Feeling Depressed?

Posted by San Diego Fitness Training | 7:42 AM | Clients, Health_Tips, Inspiration, Learning | 0 comments »

Ever wake up feeling depressed? I know we all go through it, but how do we break out of it and start feeling better.

Today I woke up and just wasn't feeling the best. There could be a few reasons for this feeling, but I'm trying to figure out how to break out of it. How do we change the feeling?

I've talked to so many people lately that have bad things going on with them. I believe these are all tests in life. How we respond when things aren't going are away defines our character. It's easy to feel great when things are going are way, but what do we do when feeling blue?

Here are a few tips that I use frequently:

1. Stay away from feeling sorry for yourself. Talking about your issues over and over again will only make you feel worse.

2. Eat healthy. It's so easy to eat like crap when depressed. This will only cause you to feel more down.

3. Workout, even if its 15 minutes. I guarantee you'll feel much better after a workout.

4. Listen to a motivating CD. I often listen to Brian Tracy in the car for my daily inspiration.

5. Be GRATEFUL for what you do have. Life is way to short to focus on everything you don't have. Believe it or not you probably have way more than you think. The problem is we don't know what we have until it's gone.

6. Write down your feelings in a journal, good and bad. I always feel better after I write. Its a great release for me.

Everyone, please share what you do when you're feeling down. It would really help this community.

The Best People Search

Posted by San Diego Fitness Training | 7:00 AM | Clients, Learning | 0 comments »

I've personally trained hundreds of individuals and like many of my peers I should do a better job keeping in touch with some of my former clients, especially the good ones. Shame on me for not keeping in touch better. So the other day I was thinking about how to reach a former client and I only had their name and an old disconnected cell phone number.

So I was searching online to find an address or a new cell phone number from the name or disconnected phone number I already had. I found a few web sites that promised a whole lot of stuff and paid for a subscription but when it really came down to it, they had no information that helped me or they directed me to other sites which also were no help, basically a waste of money.

A few key strokes later I found a web site called bestpeoplesearch.com and when I find a good service I like to share it with others. These guys did a great job. From the time I placed an order to the time I got my report they were nothing but professional. I placed an order on a Sunday night and first thing Monday morning I received a phone call from them (how often does a web site company call you, great job!) to verify my request and was assured that a private investigator was personally working on my search.

These guys were the only people search company that got me the right information. Yeah it was a little more expensive than other sites, but I wasted money on other sites since they couldn't get me what I needed. After talking with their customer service person I realized I could use this service for a bunch of other things.

They got me in touch with the right person and the information was exactly what I needed. Just wanted to give them kudos! The next time you need a professional people search (they also offer asset searches, bank searches and a ton of other stuff I found out about) you should do yourself a favor and save time by hiring these guys.

Continuing Education

Posted by San Diego Fitness Training | 6:52 AM | Learning | 0 comments »

I'm off to a continuing education seminar. I love going to these fitness seminars, you always learn something new.

It looks like the first class is all about kettlebell training. I'll be sharing what I learn in a few days.

Has anyone out there used kettlebell's before?

Everyone have a great weekend.

Where do you workout?

Posted by San Diego Fitness Training | 6:56 AM | Health_Tips, Poll_Questions | 0 comments »

I had a poll running this past week, "Where do you workout?" It seems people workout anywhere from a gym, a private fitness studio, in their home, to outside. Me personally, I like the gym setting. Seeing other people working out helps motivate me to get in a good workout.

I also like the convenience of working out at home, but there's so many distractions that usually interrupt my workout. The phone being the biggest. I need to turn my phone off during my training sessions.

I work at a private fitness studio in San Diego. I like working out there whens no one around. The freedom of listening or watching whatever you want when working out is a luxury that I enjoy. The convenience of not waiting for exercise equipment to use is also a big plus.

Bottom line, find what works for you. Everyone is going to different. What works for someone may not work for another.

I challenge everyone to write a short paragraph on where you workout and why this works for you. The first 5 people that write in will receive a FREE 15 minute phone consultation. You may ask me any exercise, fitness, or nutritional questions during this 15 minutes. This offer will expire Saturday November 8th at 5pm pacific time. Get in your comments now.

Fat Burning Diet Tip # 1

Posted by San Diego Fitness Training | 9:41 AM | Diet, Health_Tips | 0 comments »

My fat burning diet tip #1. So many people are misinformed on how to lose fat. I wanted to share some great exercise and nutrition tips that just may help with those unwanted pounds.

1. Eat breakfast - You have to start your metabolism as soon as you get up in the morning. Think of your metabolism as a fire. You must focus on keeping that fire burning throughout the whole day.

Eating every 3-4 hours is great way to help raise your metabolism and lose fat. People think that eating every 4 hours will actually gain weight. This is true at first, but give it a few weeks and see the weight and fat come off.

Every meal should have a good portion of protein. Americans consume too many carbs and this is big contributor to increased weight gain. Great sources of protein; chicken, fish, goat cheese, raw almonds, and when in rush try a Think Thin Bar or protein shake.

Come back tomorrow and see my next tip to lose fat.

Taking care of you health is your responsibility.

Chest Exercises Without Weights

Posted by San Diego Fitness Training | 7:02 AM | Exercise_Tips, Exercise_videos, Exercises | 0 comments »

Check out these chest exercises without weights.

The first exercise is a chest fly and the second exercise is the chest press. I'm using resistance bands for both of these exercises.

Start off using a resistance band with enough tension so you can do 15-20 repetitions per set. During all my sessions I stress going to fatigue in each set for optimal results. Keeping proper form is essential to avoid injuries.

How to Treat a Cold

Posted by San Diego Fitness Training | 1:09 PM | Health_Tips, Learning, Nutrition | 0 comments »

How to treat a cold? Its seems like so many people get sick this time of year. I thought I would share what has worked for me in the past.

Whenever I feel like I might be getting sick, I take a double dose of this Vitamin supplement and Cold EEZE, which you can buy at any grocery store. This combination seems to not only reduce the length of my cold, but the severity.

Here's another great question related to being sick and working out. "When I'm starting to get sick, when should I workout?" If just your head feels aching and sick, its OK for a workout. It should not make it worse. If your body aches, working out will probably make it worse.

Thanks everyone for all your questions. Keep them coming.

Preventing Erectile Dysfunction

Posted by San Diego Fitness Training | 11:54 AM | Exercise_Tips, Health_Tips, personal_coaching, Personal_Training | 0 comments »

"Erectile dysfunction (ED) is the inability of a man to maintain a firm erection long enough to have sex. Although erectile dysfunction is more common in older men, this common problem can occur at any age. Having trouble maintaining an erection from time to time isn't necessarily a cause for concern. But if the problem is ongoing, it can cause stress and relationship problems and affect self-esteem." Source Mayo Clinic

Study results: "Men who engage in regular physical activity are 30% less likely to develop erectile dysfunction(ED) than men who are inactive."

A total of 22,086 men, aged 40-75 years, participated in this study that last a total of 14 years that showed dramatic benefits for men at risk for ED.