I am a nationally certified personal trainer, A.F.A.A., and N.A.S.M. national certification. Also, certified in CPR, stretching, crossfit, group exercises, and Muay Thai Kickboxing. I have been a personal fitness trainer for over 6 years, working with everyone from children to professional athletes and fighters. I have been training in kickboxing ever since I was 17 and I have a professional fighting record of 4-0-2, and over 60 amateur fights. Also, I spent over 1 year teaching 4^th and 5^th grade physical education. So if you need some help getting into shape or have questions feel free to email me and well see what we can do.

You can reach me at the below email:

Personal Trainer

          A vegetable that has little to no taste, can be blend into a smoothie or protein shake and not taste it, is what can help you go the extra mile in weight loss. Spinach is a plain vegetable that has many benefits to the human body. You can eat it with almost anything. For example, you can have it with salad or blend it up into a smoothie. Now that you’ve e had some, it is going to help your body to stay healthy. It does that because it has a good amount of fiber, zinc, iron, vitamin C and E, and much more. This helps to fill your tummy, boost your metabolism, and possibly help slow down certain cancers. However, you don’t want to eat too much, cause too much is bad. So try to have decent size about 2 to 3 times a week. So as you can see, spinach is a really good vegetable to eat.

          Going for a run in the morning, when you wake up on an empty stomach, can help you to burn pure fat. Now, I would highly suggest you eat a piece of toast or protein bar if you’re going to be running far. The reason for this, is because when you run later in the day, when you already have food in your stomach, you will burn off that food first. So if you run on an empty stomach, your body will have to burn something else for energy. It will have to burn that extra fat lying around. It is also a really good way to help get that cut look going.

          Sit-ups are a pretty awesome work out. I mean, who doesn’t want that perfectly sculpted 6-pack. All you need to do is find about 15 minutes a day probably 4 times a week to work them out. There are so many work outs that you can do to work out your ABS. Try doing 6 different AB workouts. Start with 3 one day, then the next day do the other 3. After about 3 weeks, start to work in different AB workouts. Make sure to switch them up and don’t always do them in the same order, they don’t call it muscle memory for no reason.  Look below for some examples.

Week 1:

Day 1:                                                                                    Day 2:

1. Regular Sit-up (Feet help down)                                    1. Bicycle Crunch

2. Planks (45sec)                                                                   2. Leg and Ball Crunch

3. Exercise Ball Crunch                                                        3. Regular Sit-up (no weight on feet)

Switch up the order of when you do them for the next 3 weeks. Then on your 4^th week, add a different ab work out to each day. And repeat for another 3 weeks and then start over.

If you want more advise, check back for my 12-week work out plan. You can also try talking with a personal trainer.

          Broccoli is a great vegetable to eat. Broccoli is full of nutrients, mainly known for it fiber. Not only is it a great food filler, but it is also a good for your abs and can even help prevent certain types of cancers. This is why I love to eat broccoli, or well somewhat enjoy it. However, I just eat it raw with no ranch or anything. Nothing wrong with having ranch with it, but it does add calories. Also, it is still god when you cook it in with your food.

Got a question, feel free to email us at lifefitnessblog@gmail.com.

We will do our best to get back to you in a timely manner.

          Doing a lot of cardio can help you lose weight, if done properly! When i say “Excessive” I’m talking about 1.5 to 2.5 hours 4 to 5o times a week. Also, it doesn’t have to be the same activity, you could combine 3 different cardio exercises over that time period.

Now let me break it down is to why this works.  About 10 minutes of cardio or 1 mile of running or walking, will burn approximately  100 calories. 3,500 calories equals approximately one pound of pure fat.  So I run about 4.5 miles 4 times a week, which means I burn about 1,800 calories just from running. Combined with other workouts and proper dieting, you can loose serious weight. However, depending on when you eat, you could be burning the food you just ate. So having a proper diet and exercising at the proper time will help you loose weight with excessive cardio.

swimming is the best workout if you do nothing else.

Always be sure to inhale and exhale properly when exercising. It’s extremely dangerous to hold your breath when exercising, don’t do it!

Something myself and many others struggle with is breathing while working out. We train our muscles by lifting weights, swimming, biking, running, and so on and on. However, we forget about the other important stuff like our lungs. We need to train our lungs so that we can work out better. I’ve heard of people say you need to strengthen your diaphragm. Some people say you should breath in from your nose and exhale out your mouth. Others say you should match your breathing with the steps you take. For example, breath in on steps left, and right, then exhale on steps left and right. The one thin for certain that i notice is that you should not be taking deep breaths while working out. If you do that, your lugs will want that every time. So, try to keep small breaths either in your mouth and out your nose, or in your nose out your mouth. If at any point you feel dizzy or having trouble breathing STOP immediately and get help.

         Push ups are one of the most convenient work outs around. Push ups help to build your chest, shoulders, arms, upper back, and possibly your abs. Now there are many different ways to do a push up. Which ever way you do it, you need to make sure to use proper form, i.e don’t rush it. Your hands need to be at shoulders length with fingers pointed forward and on your toes. Bring your chest approximately 1 to 2 inches off the ground and go all the way up and when you go all the way up you squeeze your pectoral muscles together. You can also try incline, decline, and hands close together as well.