I sometimes get into the mode of overtraining, either before a Competition or if I was bad….
We all know you can not out train a bad diet… anyway…
It mostly happens to me in competition mode!!!
I slack for too long and now I’m pressing for time!
I will do 2 and 3 cardio session per day 60 minutes 7 days per week!
Sometimes doing my track workout twice per day, which consists of different ways of lunges, step ups, sprinting, running stairs, sports conditioning moves …just to burn large amounts of calories!!!
I usually ending up with severe knee pain!
Can’t walk up or down the stairs anymore, knee locks up…..
First thought is messed up my knee joint 🙁
Thank Gudness I know how to treat it!
If there is swelling I will ice the joint until the swelling subsides!
After that I will take a hot bath in Epsom salt for about 10-15 minutes…
Now it’s foam rolling time ( roll over the full leg ).
If I need to I apply pressure to trigger points with a tennis ball or my elbow if I can reach it…
Stretching is next: hamstrings including medial and lateral hamstrings, quads including lateral and medial quads, glutes and lower back!
I repeat each stretch twice and hold them for 20 seconds!
I will feel better right away, but usually have to do this a few days in a row!!!
I will be careful with cardio for a day, but then do low impact (bike, swimming, some cross trainer) for a few days!

Remember you cant out train a bad diet!

Muscle growth happens in your resting phase, not your workout!

We Trainers have all been there!!!
One of our clients ( usually a regular one we have been training for years) never changes!
Sometimes going the opposite way 🙁
Why does that happen?
A lot of times it is a person that is not willing to sacrifies!
Does not want to give up their favorite foods or spend time on cardio…. and mostly both!!!
Clients sometimes do not understand that a Trainer needs to see success or some kind of progress .
Especially when we have 90% getting results in one way or another or in everything!
Of course, we still help them… We still make them feel better, be healthier!
Sometimes I get the spouse excuse or you never give me a diet… Which of course is not true!
We feel bad about keep taking their money…
I try to remember that they spend only one hour out of 24 with me!!!
Sometimes 2,3 or 4 days per week!
There can ( and is) a lot of damage to be done for the remaining 23 hour of the day.
Fitness and Health is rented!!!
Rented with healthy eating and regular exercise ( weight baring, cardiovascular, and flexibility )!
You will have to pay rent each and every day to maintain that!
It is that simple!!!
Why does the Biggest Loser work?
Because these people are in a confined environment !
Locked up in prison!
So my fellow Trainers!!!
Don’t sweat it!
In one way or another you are still doing good for that one person that will not listen!
And sometimes it’s just time to let go….

Today another lady asked me about what exercises will help get rid of cellulite!
I could sell personal training with this subject…
But I like be be honest!!!
Usually when I tell them it is a dietary issue, they will not talk to me again 😉
Let’s see …what is Cellulite?
It’s enlarged fat cells and trapped toxins!
Toxins from the air we are breathing, preservatives, pesticides, alcohol, and caffeine!
The heavier you are the more toxins you store.
But even skinny girls have cellulite!
But why?
Well, it is a way of your body to protect you!
Keeping toxins away from your circulation and reaching your organs and important cells!!!
What to do about it?
Keep your food clean!!!
Organic if you can, but even fresh vegetables and fruit, clean meats and eggs will change the appearance of your tissue!!!
Stay away from dairy and wheat products of any kind!
Watch caffeine and alcohol intake….
Increase your water to flush out toxins!!!
Stay away from soda, processed and canned foods, pork ( high toxicity ) and smoked or fried foods!
Eat more fish and white meat!
It takes about 12 weeks to see a significant difference in your fatty tissue!
You better start now if you want to feel comfortable in that sexy two piece swim suit on the beach 🙂

Typical question for clients is what’s the difference in programs?
Well let’s see 🙂
Group Figure and Bikini is a specialist program for women that want to compete or look like competitors!
We are designing this workout with muscle gain and fat loss in mind!!!
If you want that lean, tight look… Have a great Bikini body or even want to compete, this is the program for you!!!
The diet is very clean !
To succeed in this program you will
Have to follow the diet recommendation and cardio suggestion strictly!
Things like alcohol, sugar, wheat, and dairy are strictly excluded!
The end result is your reward!!!
Body Revision Group Training is catered towards weightloss and increasing your fitness level!
Running, Plyometrics, and Core exercises in between a weight circuit are common practices 🙂
The diet is a little easier to follow, but if you want those results you will still have to follow the nutrition part and cardiovascular suggestion!
30 min Fat Blast is a high intensity workout to get your heart rate into Zone 3 !
Includes sprint intervals and jump training!!!
This program is designed to cater to the person that has less time to spend!
30 min Lose It is for the person that wants to work on muscle and fitness, but does not want to spend one hour at the gym or wants to spend less money!
Both 30 min programs come with a 1300 calorie (woman) to 2000 calorie (men) diet!
Every program offers weekly weigh in and body fat as well as regular dietary adjustments !
Body Revision one hour and 30 min programs accept all fitness levels!
Group Figure and Bikini Training accepts intermediate exerciser’s !
It is a advanced program and requires some exercise knowledge …
Hope this blog will answer your questions 🙂

There are many reason why we want you to wear a heart rate monitor!
Being in the perfect heart rate is very important:
1. It will keep track of your heart rate, no matter which heart rate you follow ( fat burning
Zone 1 or cardio Zone 2 and Zone 3)…how do you know when your sprint goes into
the 90% heart rate? When do you know you have achieved recovery zone?)
2. Keeps track of your caloric burn during workouts, or during a full day ( I like to wear
mine all day long which makes me realize my burned calories and keeps me from
eating more than I am allowed to)
3. Makes you want to work harder while working out!
But there are so many more reason to why to use a heart rate monitor!
Buy the one with the chest strap because of better accuracy 🙂
Your workout program should always be catered to your Nutrition intake!
Endurance Athletes need more calories, more carbohydrates, and more protein than bodybuilders do!
They are constantly breaking down protein in the muscle that needs to be replaced!
Most Bodybuilders are fat burners and their muscle works well on fat and protein!
But yes, they still need carbohydrates …..
Depending on where you are keeping your heart rate you will have to adjust your nutrition to it!
It all seams complicated, but once you get the hang of it and see what works best for your body!