Fort Lauderdale Personal Training | Joe Kozma | Fort Lauderdale Personal Trainer

Strength Training Benefits for Women

2012-01-01T14:58:00.000-08:00

Most women desire to have a higher metabolism is order to further their weight control efforts. Strength training increases muscle mass and increasing muscle mass most definitely will increase an individual’s basal metabolic rate. What this means for females is that they will have a harder time gaining fat as the percentage of lean muscle tissue in their body increases. Obesity can be greatly reduced by sustained participation in a vigorous weight training combined with a sensible eating plan.
Osteoporosis is common among women who do not exercise as they age, strength training is a proactive step women can take to prevent bone density loss. Scientific studies prove that weight bearing exercise increases bone density. Strength training done with moderate resistance also fights aging through ligaments and tendons. Weight training has also been shown to improve balance by increasing the power or core muscles; which in and of itself will prevent injuries due to falling or stumbling.
Strength training has been shown to decrease blood pressure and increase circulation. Circuit training with weights has been shown to improve cardiovascular fitness. Improved cardiovascular fitness works to prevent cardiovascular disease.
Women who strength train can also expect to perform better in sports, activities and life in general. Strength training women have more energy, strength, and stamina for all kinds of activity. Energy, strength, and stamina are factors which can also improve relationships with spouses, friends, and even children.
Who does not want to improve their appearance, confidence and self esteem? These are all improved in women who participate in strength training programs. Depression is a huge issue in our country especially among women. It is this writer’s contention that much of the mild depression treated with medication could be eased or eliminated by a sustained participation in a vigorous strength training program. Increased self esteem due to improved appearance and health is a natural antidepressant.
Anti-aging medicine is one of the fastest growing industries in our country today, strength training is almost always prescribed as part of the Anti-aging doctor’s overall program. Strength training helps women naturally age more gracefully because it naturally fights the decrease in muscle mass, strength and flexibility that comes with aging.
The benefits to women that strength training can provide are myriad, this writer doubts there are few if any women who would not desire to have the benefits provided by weight training. Ladies it is time to put down the laziness and procrastination that has stopped you from self improvement. Start today and truly improve your life.

Personal Trainer Fort Lauderdale (you are what you do)

2011-02-06T09:43:00.000-08:00

2/1/2011

The Habits That Make You

What are your habits?

Do you eat the same thing for lunch, go through the same exercise routine, and fall into bed at the same time each night?

Or maybe you've made a habit out of eating whatever looks good, avoiding the gym, and staying up as late as possible.

John Dryden famously said, "We first make our habits, and then our habits make us."

Confucius said, "Men's natures are alike; it is their habits that separate them."

And Aristotle noticed that, "We are what we repeatedly do. Excellence then, is not an act, but a habit."

It's pretty clear that the habits you adopt will shape who you are.

When it comes to your body, the two habits that define your physique are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialed in these two important habits.

If you aren't happy with your body, then simply adjust your eating and exercise habits. Here's how to adopt a habit:

Making a Habit
Use these seven steps to create a life-improving habit.

1) Decide on the ONE habit that you would like to develop. It's tempting to pick up 3 or 4 healthy habits, but choosing just one new habit is realistic and doable.

Here are some healthy habit ideas:

Do not eat after 7pm each night.
Bring your lunch to work instead of eating fast food.
Exercise 4 times a week after work for 45 minutes each time.
Only eat fruits and veggies as your afternoon snack.
Get up early and exercise for an hour each morning.
Work with a personal trainer 3 times a week.

2) Write your new habit down on paper. Also include your 3 main motivators for developing this new habit, the obstacles you'll face, and your strategies for overcoming these obstacles.

Here's an example:

My new habit is to work with a personal trainer 3 times each week.
My 3 main motivators are 1) to feel confident in my bathing suit this summer, 2) to have more energy, and 3) to fit into my skinny jeans.
The obstacles I will face are 1) not having the energy to go to my session after work, 2) not having enough money to pay for sessions, and 3) not having my spouse's support.
I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) asking my spouse to join me so we can get in shape together.

3) Commit fully to your new habit, in a public way. This could mean posting it on facebook, or simply announcing it at the dinner table. Put yourself in a position where you'll be embarrassed to give up on your new habit.

4) Keep track of your progress. You could keep a detailed journal or simply make a check mark on each calendar day that you successfully exercise your new habit.

5) Keep yourself publically accountable. This means either status updates on facebook or verbal status updates at the dinner table. Your friends and family are in a position to offer you support, so don't shy away from those close to you.

6) When you fail, figure out what went wrong so that you can plan around it in the future.

7) Reward yourself for your success.

Once your new habit becomes second nature, usually in about 30 days, feel free to add a second habit by going through the same 7 steps.

I'd love for my fitness program to become your new healthy habit! Call or email now to reserve your spot.

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Laser Focus

Focusing on one goal at a time is the most powerful way to achieve it. Taking on more than one goal at a time spreads your time and energy out, making it impossible to accomplish anything. If you have more than one goal on your mind, write them all down and then go after them one and a time until they are all completed.

Easy Teriyaki Salmon

Salmon is filled with healthy omega 3 essential fatty acids, protein, and vitamin B12. This recipe is quick and tastes amazing. Serve it with a side of brown rice and steamed veggies.
Servings: 4

Here's what you need:

1 Tablespoon sesame oil
1/4 cup lemon juice
1/4 cup soy sauce
1 teaspoon ground mustard
1 teaspoon ground ginger
1/4 teaspoon garlic powder
4 (6oz) salmon steaks

In a large re-sealable plastic bag combine the first six ingredients; mix well.
Set aside 1/2 cup of marinade and refrigerate.
Add salmon to remaining marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade.
Place the salmon on a broiler pan. Broil 3-4 in. from the heat for 5 minutes. Brush with reserved marinade; turn and broil for 5 minutes or until fish flakes easily with a fork. Brush with remaining marinade.

Nutritional Analysis: One serving equals: 392 calories, 19g fat, 2.6g carbohydrate, .2g fiber, and 38g protein.

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Joe Kozma

Fort Lauderdale Personal Training

Fort Lauderdale
,

Florida's #1 Personal Training Expert

Personal Trainer Fort Lauderdale

Client Testimonials

Joe is an outstanding trainer and a good friend. I always look forward to my training sessions. No matter how I feel when I enter the gym, I always have a great workout and leave feeling great.

Steven

What was so impressive about the program with the systematic nature of the training and nutrition. I lost body fat and gain strength faster than I ever dreamed possible!

Jim

I've never been what you would call athletic before, but training with Joe has enabled me to lift weights I would never have dreamed possible: 300+ pound squats, 250 lb. bench presses, I can even do more than 10 pull ups!

Jeff

Christina

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Email me at http://www.joekozma.com/contact.htm
Phone: Florida's #1 Personal Training Expert
Web: Personal Trainer Fort Lauderdale

Fort Lauderdale Personal Trainer - Powerful Motivation

2010-11-20T18:45:00.000-08:00

Today I’m going to share some secrets I have developed to aid my clients in attaining paradigm changing motivation. I will not share all my secrets of course but even sharing what I will discuss in this article makes me uncomfortable.

Something I have made a study of in all the years I have been training people is motivation. Motivation is the fire that fuels efficacious dieting and high intensity training.

Let me ask you a question, Have you started a diet but somehow failed to get fired up or motivated enough about it to stick to the program with enough rigidity to be successful in losing weight? I’ll bet you have. If you are like most people, you have started a multitude of diets, and failed a multitude of times to develop and sustain enough motivation to be successful in your endeavor. Now it goes without saying motivation is also critical in establishing a pattern of exercise in ones life. In fact, motivation and the ability to develop it and sustain it can have many applications to many areas of life. If we can create motivation and sustain motivation at will it stands to reason we can become much more empowered individuals in every area of life. The information in this article could make you become a better worker at your job, a better friend, a better lover, a better family member, if you take some of the universal truths set forward in this article and apply them to the areas of life you would like to improve in. Let's embark into more depth on the subject of motivation.

MOTIVATING ONES SELF TO LOSE WEIGHT
This is obviously something that is fairly difficult to do or personal trainers, nutritionists and dieticians would not have multitudes of clients coming to them enabling them to earn pretty decent livings in some cases. A trick I learned about long ago about attaining greater results from my training and dieting in bodybuilding is really transformational. I used to get a picture of a bodybuilder I greatly admired and I would meditate on that picture when I woke up, before I worked out, and again before bed. It wasn’t long before I realized how critical proper eating was for bodybuilding success. I had to be very precise in my eating in order to get enough protein to grow muscle, also I had maintain strict control of my carbohydrate and fat intake in order to gain muscle while reducing my body fat. I began to realize the most critical time to look at the pictures to motivate myself to eat right was before meals, this technique to motivate my self is called visualization. Now getting while getting ready for a bodybuilding competition I came to conclusion that I needed to lose thirty pounds in order to bring out maximum muscle definition.

I picked up another technique I had learned from a self improvement book I had read called mantra. A mantra is word or phrase which is repeatedly with the intent of changing human behavior. My mantra for that competition was “I will follow my diet,” I never changed my mantra and at the end of my diet I lost thirty two pounds, and coupled with my visualization technique had accomplished something else also, I won my competition, silenced my critics and had totally changed my life for the better.
Today I have my clients use a picture of either themselves when they were in the best shape in their life or a picture of a celebrity or athlete whose body they admire highly, I have the client meditate on this picture before each meal and say the mantra fifty times coherently usually “I will follow my diet” or “I will follow Joe’s diet.”
I cannot tell you in words how powerful these motivational techniques are at changing human behavior. Clients regularly tell me they feel like dieting is easy and effortless after having them engage in the visualization and mantra motivational combo. I have cured people who have never been able to establish a
regular workout pattern in their life because they hate exercising by using mantras; their mantra said with every repetition of every set of their workouts, plus being said at meal times has removed their hatred of working out. Their mantra is “I love working out” If we repeat things to ourselves enough times they literally become our reality. All that is needed is a mind open to change.
Try these powerful motivational tools and see your life change for the better.

Fort Lauderdale Personal Trainer Joe Kozma features personal training services, diet and nutrition advice with fast visual results as well as dramatic increases in strength and health. He works with people of all fitness levels: from beginners to competitive bodybuilders and fitness competitors. He also offer a comprehensive online personal training and nutrition program. Contact him at Fitness Trainer Fort Lauderdale to make an appointment to change your life!

Fort Lauderdale Personal Trainer Screams: Stop being lazy!!

2010-08-19T09:44:00.001-07:00

Are you lazy?

I know a lot of lazy people.

People who would rather spend the day planted on their couch than anywhere else.

People who choose take-out over home cooked, every night of the week.

People who would rather have a root canal than go do a workout.

Sure, I know that we all have our occasional lazy day on the couch, but lately it seems that more and more people are turning laziness into a career.

What about you? Check if the following describe you:

You are habitually inactive.
You'd rather be a passive observer than an active participant.
You're a master excuse-maker.
You find shortcuts in order to avoid the long haul.

If that's you, don't get down on yourself. There are many legitimate causes of laziness. Here are just a few...

Sleep Deprivation: When you're short on sleep it's easy to become unmotivated, which quickly turns into laziness. Get a minimum of eight hours of sleep each night in order to maintain enough energy to get you through the day. Some experts even say that ten hours of sleep each night is what you need to function at your best.
Caffeine Abuse: Starting your day with a jolt of java may help with your initial alertness, but the dip in energy that takes place a few hours later could be the reason that you become lazy later in the day. Avoid the rush and crash of caffeine and instead rely on your steady supply of natural energy.
Bad Habit: At some point being lazy simply becomes a habit. If every night after work you head straight to the couch, it soon becomes automatic and not a conscious decision. Breaking the habit of laziness is actually quite easy. Simply take yourself off of autopilot and make the conscious decision to do something productive instead - like heading to the gym rather than the couch.
Inactivity: If your job keeps you in a chair for hours at a time, and you don't exercise when off the clock, then your body is just accustomed to inactivity. It's time to wake up your under-used muscles and to reacquaint yourself with the joy of motion. A simple way to get back into the swing of things is to go on a 30 to 60 minute walk either before work or after you return home. Once you've broken yourself in with consistent walks, contact me to get started on a fitness program that will quickly get your body back into great shape.

Laziness begins when you ignore that little nagging voice in your head. You know, the one that reminds you when you should take action on something rather than sit by and let the opportunity slip away.

Is today the day that you will kick laziness to the curb?

Is today the day that you will take action toward achieving your goals?

Is today the day that you will listen to that little voice of reason?

Call or email today to schedule your first workout. You'll find my contact info in this newsletter.

Your Ideal You

Take a moment and imagine your 'ideal you'.

What does the 'ideal you' look like? How does the 'ideal you' spend their time? Who would the 'ideal you' spend time with? What would the 'ideal you' accomplish? The distance between you and your 'ideal you' is created by laziness.

When faced with decisions, big or small, do what your 'ideal you' would do, rather than taking the easy way out.

(I'm pretty sure that your 'ideal you' is a client of mine...:)

Guiltless Zucchini Pasta with Turkey

Here is a guiltless way to prepare spaghetti that the whole family will love. To create angel hair noodles out of zucchini you simply need a small kitchen gadget called a spiral slicer. This ingenious tool is well worth the small investment – with it you'll quickly and easily make delicious, fiber-filled noodles.
Yield: 4 servings

Here's what you need:

4 zucchini, ends trimmed and run through a spiral slicer
1 teaspoon olive oil
1/2 cup chopped onion
3 garlic cloves, minced
1 (20oz) package lean ground turkey
2 cups spaghetti sauce
Salt and pepper to taste

Place the spiral-sliced zucchini in a large bowl and set aside.
In a medium sized skillet heat the oil. Add the onion and garlic and sauté until soft.
Add the turkey to the skillet and cook until fully browned. Add the spaghetti sauce and mix until fully incorporated. Remove from heat.
Mix the sauce with the zucchini noodles in the large bowl and serve.

Nutritional Analysis: One serving equals: 292 calories, 8g fat, 26g carbohydrate, 5g fiber, and 27g protein.

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Joe

Kozma

Fort Lauderdale Personal Training

Fort Lauderdale

Florida's #1 Personal Training Expert

My Site
(954) 598-3855

Client Testimonials

Joe is an outstanding trainer and a good friend. I always look forward to my training sessions. No matter how I feel when I enter the gym, I always have a great workout and leave feeling great. Steven

What was so impressive about the program with the systematic nature of the training and nutrition. I lost body fat and gain strength faster than I ever dreamed possible! Jim

I've never been what you would call athletic before, but training with Joe has enabled me to lift weights I would never have dreamed possible: 300+ pound squats, 250 lb. bench presses, I can even do more than 10 pull ups! Jeff

Savings on supplement store!

When checking out of the Supplement Store, use this coupon code to save 10% off!
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Essential links

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Meet with Joe for details!

Email: joek@joekozma.com
Phone: Florida's #1 Personal Training Expert
Web: http://www.joekozma.com Fort Lauderdale Personal Trainer
(954) 598-3855

Fort Lauderdale Personal Trainer asks How is Your Diet?

2010-06-18T00:11:00.001-07:00

04/01/2010

Tired of being out of shape?

Have you been frustrated with fad diets and ineffective exercise programs?

Have you always wanted to have a great body but did not know where to begin?

Do you feel that your self confidence and attractiveness are hampered by your present physical condition?

Answer yes to any of these questions?

EMAIL FORT LAUDERDALE PERSONAL TRAINING today

(954) 598-3855

The Missing Link to Optimal Health

Do you rarely get sick, have no need for prescription meds, and can't remember the last time that you had to visit the doctor?

If you answered no to the above questions then you are likely suffering from nutritional deficiencies.

It's hard to know exactly what to eat for optimal health, especially since everyone has a different opinion.

Even when you make every effort to eat healthy, your diet almost always lacks important nutrients.

In her book, Green For Life, Victoria Boutenko set out in search of the perfect human diet. She immersed herself in nutrition research and discovered a very interesting observation.

The Chimpanzee Connection: Chimpanzees and humans are more closely related than any other animal species. In fact, research shows that we share 99.4% of our DNA sequence with our chimpanzee friends.

Why is this significant? Chimpanzees are in far better physical shape than humans, and possess strong natural immunity to cancer and other fatal -- and quite common -- human illnesses.

Victoria's research all pointed to the chimpanzee diet as the reason for their superior health. Chimps and humans have vastly different eating habits.

It's All About The Greens: While humans enjoy pizza and hamburgers, chimps eat a diet extremely high in dark leafy greens -- an item that hardly exists in the human world.

Victoria then turned her focus on dark leafy greens. What she discovered was a super-food packed with extremely high levels of nutrients. Here are 5 amazing facts about greens:

1. Greens are packed with amino acids...AKA protein.

I'll bet you didn't know that dark leafy greens are a legitimate source of protein. It's true!

Protein molecules are made of a chain of amino acids. When you consume protein from chicken, you're getting chains of amino acids that have already been assembled into a complex protein.

When you eat dark leafy greens you are getting a plethora of individual amino acids. Your body then takes these amino acids and assembles it into complex protein chains.

2. Greens give you lots of insoluble fiber...like a sponge.

You know fiber is important, but did you realize that fiber is needed to rid your body of toxins? Insoluble fiber is extra special, since it is built like tiny sponges that each absorbs several times more toxins than its own volume. Check out just a few of the many benefits of fiber:

Fiber reduces cholesterol
Fiber prevents and reduces the risk of cancer
Fiber lessens risk of diabetes and improves existing diabetes
Fiber helps shed unwanted pounds and prevents overeating

3. Greens promote bodily homeostasis...necessary for optimal health.

Homeostasis is the physiological process that regulates all substances in your body at ideal levels for optimal health. It is a very complex process, one that your body is constantly working towards.

In order for your body to achieve homeostasis it needs an abundance of vitamins, amino acids, carbohydrates, essential fatty acids and minerals. Greens are a super provider of all of the above.

4. Greens are alkaline...which promotes healthy cells.

In 1931 Dr. Otto Warburg won the Nobel Prize for discovering the cause of cancer: weakened cell respiration due to lack of oxygen on the cellular level -- this causes fermentation, which results in acidity, or low pH.

There is a close connection between the foods you eat and your pH balance. For example, Parmesan cheese is highly acid forming, -34; while spinach is an amazingly alkalizing food, +14.

When you get plenty of greens on a daily basis, you're able to better maintain a good alkaline pH balance.

5. Greens are made of chlorophyll...liquid sun energy.

As amazing as it may seem, the molecule of chlorophyll is strikingly similar to the molecule of human blood. Chlorophyll heals and cleanses your organs while destroying harmful substances.

Here are just a few of the powers of chlorophyll:

Chlorophyll builds a high blood count
Chlorophyll helps prevent cancer
Chlorophyll counteracts toxins
Chlorophyll promotes an alkaline body
Chlorophyll helps sores heal faster
Chlorophyll improves varicose veins
Chlorophyll improves vision

Introducing The Green Smoothie: While the evidence for eating lots of greens continues to mount, who really wants to chomp through a pile of spinach everyday? The solution is as convenient as it is efficient: the green smoothie.

Victoria discovered that when she blended greens with fruit and water, the result was an easily absorbed, delicious smoothie. The key to reaping all the benefits from your green smoothies is to use a wide variety of greens and to drink it every day. Most enjoy it as a quick, nutrient-packed breakfast.
*See the recipe below*

Victoria did a study where people drank green smoothies everyday for a month. Most participants reported a noticeable increase in their energy levels after just the first week. This boost of energy may be just what you need to get into gear with your workouts.

Remember, regular challenging exercise is the key to achieving your ideal body.

Call or email today to get started on a fitness program that will get you to your best body quickly.

Green Weight Loss

Need more convincing that greens should be a regular part of your diet?

People who consume green smoothies report fewer cravings for unhealthy food and tend to snack far less than when they aren't getting their greens.

So sip your green smoothie with a big smile, knowing that you're turbo charging your health and expediting your weight loss.

Green Smoothie

Green smoothies consist of 3 basic ingredients: greens, fruit and water. Have fun experimenting with a wide range of varieties of both the greens and the fruit in order to reap the most benefit. You may be surprised to find that the simple combination of greens and fruit is quite delicious.
Servings: 1

Here's what you need...

1 bunch (2 cups) red dandelion greens (feel free to use spinach or any other dark greens)
1 cup strawberries
1 banana
1-2 cups filtered water

In a high speed blender mix the ingredients until smooth.

Nutritional Analysis: One serving equals: 199 calories, 1g fat, 47g carbohydrate, 10g fiber, and 6g protein.

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Joe

Kozma

Fort Lauderdale Personal Training

Fort Lauderdale

Florida's #1 Personal Training Expert

My Site

Client Testimonials

Savings on supplement store!

When checking out of the Supplement Store, use this coupon code to save 10% off your order of $99 or more!
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Essential links

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Online Personal Training

Email: joek@joekozma.com
Phone: Florida's #1 Personal Training Expert
Web: http://www.joekozma.com

Secrets for Muscle Gain

2010-02-23T08:13:00.000-08:00

In this article I give the reader a few tips regarding training effectively for muscle mass. I hope that the reader will be able to capitalize on some of the information I share here and transform their bodies and self esteem in the process.

One method of increasing one's ability to gain muscle is to implement H.I.T. This acronym represents high intensity training. This type of training favors low volume workouts done at a very high level of intensity. With this type of training a much fewer number of exercise sets is done when compared with typical bodybuilding workout routines. But the sets are done at a very high level of intensity.

A typical bodybuilding chest routine would be as follows:

Bench Press four sets, ten reps;

Incline Press four sets, ten reps;

Flyes four sets, ten reps;

Dips four sets, ten reps.

No intensity building techniques would be added to this routine the sets would be done to an approximately ninety percent of failure level of intensity.

A H.I.T. workout implemented by me would look like this:

Incline Dumbbell Press two sets, five to eight reps;

Incline Dumbbell Fly two sets, eight reps;

Machine Fly two sets, eight reps.

Each set of this workout would be extended using a technique called rest pause. Rest pause technique involves taking the initial set to momentary muscle failure and then pausing fifteen seconds and completing as many reps as possible with the same weight. This technique pushes each set well beyond momentary muscle failure and works the muscle in a more complete manner. I have found that using these techniques greatly increase the productiveness of each workout as far as creating greater muscle mass and improved shape. Less sets means shorter workouts which create superior results.
Increasing protein intake to two grams of protein for each pound of body weight never fails to improve a trainee's response to workouts. I have written a number of articles touting the benefits of high protein diets for weight loss and muscle gain.

Many people do not know that if in adequate levels of protein are consumed, it is very possible for bodybuilding workouts to actually cause muscle mass loss. Many people who workout regularly make no progress specifically because they do not eat enough protein to repair the breakdown in muscle tissue that occurs from their workouts, thus their physiques do not improve. Ignoring adequate protein consumption causes many to spin their wheels at the gym.

Utilizing nutritional supplements that can improve the rate of recovery from exercise is another way to improve training results. I will make only a few recommendations in this article with respect to supplements. One supplement I have found to really help with muscle recovery is creatine.

I have some of my clients take two to five grams of creatine twice per day with one creatine dose coming without fail immediately after the workout. I have seen excellent results from this simple, inexpensive supplement. Creatine is not for everybody however; its use would be contraindicated in those individuals whose primary goal is to lose weight. Creatine is more ideally suited to those individuals who are interested in increasing strength and muscle mass.

I also, without fail, always recommend to all trainees, multivitamin and multimineral supplements. Most people do not eat enough fruits, vegetables, and raw foods to cover their minimum daily requirements for vitamins and minerals, therefore use of these simple, inexpensive supplements almost always improve metabolic functioning and increases the rate of recovery from exercise.

In closing, I hope the information given in this article helps readers to improve the productivity of their exercise programs.

------Personal Trainer Fort Lauderdale Joe Kozma is a master trainer with over twenty years of experience. Joe is a former national bodybuilding champion and college football player. Joe's fitness and weight loss service provides extreme body makeovers, strength gain, and more. See his clients at his Fort Lauderdale Personal Training website.

Sexy Bun and Thigh Workout

2009-10-30T22:55:00.000-07:00

Almost all women desire to have a sexy butt and sexy legs. The process of achieving that fit look is not easy, but with intense muscle isolating weight training, a much more toned and sexy look is possible for all women. I will also briefly touch on proper eating because no matter how toned a person's muscles are, they will not have that tight toned look if they are covered by a thick layer of fat.

I'll cut right to the chase and begin with the exercises and descriptions of the nuances of exercise form that will give the best results. The workout will begin with leg extensions on a machine done in a superset with leg curls on a machine. A superset is a series of two exercises done one after the other without rest. Two to three supersets will be done of leg extensions and leg curls with a weight which will become very challenging to complete fifteen repetitions.

Next we move on to squats on a smith machine squats supersetted with strait-legged deadlifts. Again two to three working sets will be done. Both of these exercises work the glutes or buns with a great deal of intensity. The squats will be done with the feet about shoulder width apart. The smith machine squats will be done with a weight that is very challenging to get fifteen repetitions.

The depth of the squat will be that point at which the back of the leg is parallel to the ground, the speed of the repetition will be slow and controlled. The strait-legged deadlifts will be done with dumbbells rather than a barbell because it puts less pressure on the lower back. The form for the deadlifts will be as follows: The dumbbells will be held at the side of the body and the knees will be slightly bent yet fixed as the trainee bends at the waist and lowers the dumbbells. The butt is out and the spine is rigid with the chest being in a convex position during the descent. Mentally the trainee will focus on the butt and hamstrings as they slowly lower the weight in proper form. The weight for stiff legged deadlifts will be moderate with fifteen repetitions being done relatively easily. The point of this exercise is to put pressure on the butt and hamstrings while keeping the lower back uninjured, squeezing and tensing the muscles throughout the entire movement will provide the results looked for. The last superset of this workout is wide foot stance leg presses supersetted with more leg curls on a machine. Again two to three working sets will be done for about fifteen repetitions. The leg presses are done with a wide foot position in order to effectively work the inner thigh; the repetitions for this exercise will be done in slow and controlled form. The machine leg curls will be done in slow and controlled form also.

With regard to proper diet, in ninety five percent of the cases a high protein, low carb diet will be implemented in order to lower the trainee's body fat levels to the point at which the muscle tone of the body will not be obscured by excessive fat deposits. I hope this article will be of benefit to you, in your quest to improve your appearance.

Fort Lauderdale Personal Trainer Joe Kozma is a master trainer with over twenty years of experience. Joe is a former national bodybuilding champion and college football player. Joe's fitness and weight loss service provides body makeovers, body sculpting, strength gain, and more. See his clients at his Fort Lauderdale Fitness website.

If I Had To Pick One Exercise...

2009-09-17T10:55:00.000-07:00

I'd pick the squat. The squat has a number of variants, some of which can be combined for a more efficient total body workout.

The execution of the squat is very simple when just looking at it, but when performing the movement there are many details that must be taken into consideration. Be sure to keep the feet flat on the floor, in order to properly distribute weight. In order to reach a range of motion beyond parallel, individuals without sufficient ankle flexibility may try putting a flat board beneath the heels to artificially improve their flexibility. Similarly, a wedge shaped board may be used, allowing the entire foot to remain in contact with a single surface, improving stability over the first technique. Both methods are short-term fixes and require that regular stretching and a full range of motion be employed to maintain and increase flexibility to the desired levels with the ultimate aim that the board's use be eliminated. In the sport of weightlifting, a specifically designed shoe, that has a heel elevated by an encased wooden block, is commonly worn. Depending on who you ask, some people will discourage the use of a board or elevated heel, thinking that it might lead to a break in proper form. In any squat, the lifter should take care to use force from the heel, not the ball of the foot, in order to maintain balance and keep the focus on the thigh muscles.

To avoid the chance of getting stuck under the bar, heavy barbell squats are best performed either inside a power cage or in the presence of one or more spotters, who can help to safely return the barbell to the squat rack at the end of the set if the lifter is unable to do so. A Smith machine can also be used, though the movement is less natural than with a bar, does not provide adequate stabilizer muscle development and may lead to joint problems.

The squat has a number of variants, some of which can be combined (e.g. a dumbbell split squat):

* In the Squat or Powerlifting Squat, the bar is held anywhere over the back of the neck, within the rules, and feet placed wherever the lifter chooses for the squat for what is best for him.

* In the back squat, a barbell should be held across the upper back.

* In the front squat, the weight (usually a barbell) is held in front of the body across the clavicles and deltoids in either an Olympic grip, as is used in weightlifting, or with the arms crossed and hands placed on top of the barbell.

* In the Olympic Squat, the bar is placed either for a front or back squat position. front squat with a clean grip and back squat with a high-bar position. On both occasions the feet placed roughly in clean receiving position. The lift is done up to a weight of 25 % greater than the athletes clean and jerk on both lifts (for a professional, others may differ.) this style is designed to benefit Olympic weightlifting only and should not really be used in other forms.

Fort Lauderdale Personal Trainer Joe Kozma is a former national bodybuilding champion and college football player. Joe's fitness and weight loss service provides extreme body makeovers, strength gain, and more. See his clients and his results at his Fort Lauderdale Fitness website at http://www.joekozma.com/ or call Joe at (954) 598-3855 to schedule an appointment today.

Your New Favorite Thing

2009-06-04T17:04:00.000-07:00

We all have a list of our favorite things. It may not be written down anywhere, but you know the things that make you happy.

The list holds your favorite foods, music, TV shows, movies and even people in your life that you can't get enough of. This is the stuff that you really enjoy. It's the stuff that makes your life worth living.

Somewhere on the list is your health and appearance. You know that looking and feeling great make a good life even better.

The interesting thing about your list is that without fail you'll always make time for it.

When your TV show airs, you watch it or record it to watch later.
When your favorite actor stars in a new movie, you do your part by going to the theatre.
When you're hungry, you turn to your favorite foods.
When the weekend rolls around, you do everything you can to spend time with the special people in your life.

Yet when it comes to exercise you automatically say, "I don't have time."

Time for TV, but no time for exercise... We live in an age where life is full. You don't have extra time anymore.

You no longer have time. You make time.

You make time for your TV show.
You make time for your hobby.
You make time for your friends.

It's time to drop the charade of "I don't have time to exercise" and call it what it really is.

An excuse.

You know how to make time for your favorite things. You know you want good health. You know you want to look great. You know you want more energy.

Exercise delivers all those benefits - and more.

I believe that exercise belongs on your list of favorite things.

Make It A Favorite: How do you turn something that you've dreaded into something that you enjoy?

Block the Negative: Your thoughts play a big part in determining your favorite things. Block out any negative thoughts you may have about exercise. Focus your energy on creating a positive attitude that will get you excited about hitting the gym, rather than dreading it.
Focus on the Benefits: With exercise you have so much to gain and nothing to lose. Exercise makes you stronger, sexier, happier, and gives you more energy. Pick the benefit that moves you the most and fixate on it.
Get Guidance: The easiest way to put exercise on your list of favorite things is to experience it at its best. Get onboard with one of my personal training programs and I'll show you the most effective and enjoyable techniques that will get you into the best shape of your life.

Fort Lauderdale Personal Trainer Asks Why Doesn't Your Lifestyle Match Your Fitness Goals?

2009-05-01T07:30:00.001-07:00

05/01/2009

Tired of being out of shape?

Have you been frustrated with fad diets and ineffective exercise programs?

Have you always wanted to have a great body but did not know where to begin?

Do you feel that your self confidence and attractiveness are hampered by your present physical condition?

Answer yes to any of these questions?

EMAIL FORT LAUDERDALE PERSONAL TRAINING today

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What's Lifestyle Got To Do With It?

It happens to everyone. That moment when you realize that it's time to do something about your weight.

It may happen when you're looking in the mirror or standing on the scale.

Your first thought is to go on a 'diet' but as quickly as that enters your mind the ghosts of a hundred diets past return...along with all the frustration.

Then you wonder, why bother?

The weight will come back, as it always has. Then you'll be back in front of the mirror as discouraged as ever.

The answer is not to go on another diet.

The answer is to change your lifestyle.

You've heard this before, and it makes sense, right? So why haven't you done it?

Your Lifestyle Obstacles. Most people resist changing their lifestyle for two reasons.

1. Change is scary. Whether you realize it or not, your life is in a constant state of change. Though you cling to the familiar, it's a futile struggle. Change always wins.

The most consistent thing in life is change. Since you'll never escape it, you might as well channel it. It's time to make the change in your life purposeful and positive.

2. Lifestyle misconception. How many times have you heard the term 'healthy lifestyle' only to picture a health nut with celery sticks in one hand and tofu in the other? The truth is that most people think that changing their lifestyle will be an extreme and unpleasant experience - and that's not true.

Improving your lifestyle does not mean swearing off chocolate or living in the gym. You don't have to eat wheat germ for lunch and you can still enjoy a nice plate of pasta. The key is moderation.

Making the Change. It's time to lose your 'all or nothing' mentality. Embrace simple, small changes that will add up to big improvements in your lifestyle. These are your main venues for change:

What You Eat. Let's face it, most of the foods you eat aren't the healthiest. Some are downright terrible (the burger and fries you had last week). While others are simply excessive (the snacks you eat while watching TV).

The solution to cleaning up your daily diet is NOT to go back on a 'diet'. In fact, I never want you to go on a 'diet' again. (Yes, you heard me right!) Instead I want you to make permanent healthy changes to your eating habits.

Here are some practical examples:
- Choose salad over chips or fries
- Don't add butter to your food
- Eat fresh produce with every meal
- Purchase fat free dairy productsM
- Limit desserts to one or two per week
- Cut out mindless snacking
- Drink water, not soda
I don't expect you to eat a perfect diet every day of the week - that'd be ludicrous. You should, however, make MORE healthy choices every day than unhealthy ones.

What You Do. Exercise is a huge component to a healthy lifestyle, and quite frankly you're not getting enough of it. How often does an entire week go by without you ever lacing up your tennis shoes? Don't disregard the importance and power of a good workout.

Your new healthy lifestyle means exercising on most days of the week. This may seem tough, but I have the perfect solution - my training programs were created for busy people just like you who only have so much time to dedicate to exercise.

I understand how hard it is to find the motivation to stay consistent and to push yourself. Make exercise a no-brainer - contact me to get started on a lifestyle enhancing program today.

Here are simple ways to move more:
- Watch less TV
- Stretch stiff muscles every day
- Play at the park with the kids
- Go for a jog
- Do some pushups every morning
While none of the above are meant as substitutes for a solid exercise routine, they are great ways to become more active and to improve your lifestyle.

Your lifestyle is the balance of all the choices that you make regarding your body. Swing the balance in your favor - make a majority of your choices health conscious.

So the next time you're in front of the mirror you won't worry about your weight.

You'll relish it.

The Liquid Calorie Ban

Here's an easy way to live healthier: don't drink calories. Liquid calories are sneaky. You don't get that full feeling like with solid foods, but you're still taking in tons of calories. Avoid drinks like: regular sodas, smoothies, juices, sweet coffee drinks, hot chocolate, milk shakes, and alcoholic beverages. Drink plenty of water instead-you'll lose weight and feel great.

Sauteed Soybeans

What a delicious way to enjoy soy. Pre-shelled soybeans make this dish easy to prepare - it's ready in 10 minutes. Serve this as a healthy side dish or a light meal.
Yield: 3 serving

Here's what you needâ€¦

1 tablespoon olive oil
1/4 cup chopped onion
3 garlic cloves, diced
1 1/2 cups shelled soybeans
1 teaspoon dried thyme
1/2 tablespoon soy sauce
Dash of salt
Dash of pepper

Heat saute pan over medium heat, add oil and onions. When onions begin to soften lower the heat, add the garlic and saute for two minutes.
Add soybeans and thyme, soy sauce, salt and pepper. Cook until soybeans are fully heated. Serve warm.

Nutritional Analysis: One serving equals: 172 calories, 9g fat, 11g carbohydrate, 5g fiber, and 10g protein.

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Kozma

Fort Lauderdale Personal Training

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Fort Lauderdale Personal Training by Joe Kozma: Weight-Loss Pills: Do they work?

2009-04-13T09:13:00.000-07:00

Fort Lauderdale Personal Training by Joe Kozma: Weight-Loss Pills: Do they work?

Exercises to Lose Weight Quickly: Why Bodyweight Training is the Way to Go

2009-04-12T11:24:00.000-07:00

Exercises to Lose Weight Quickly: Why Bodyweight Training is the Way to Go
Author: Jeff Anderson
If you’re looking for exercises to lose weight quickly, there’s no better way to look than in the military. We soldiers have to stay in shape regardless of age or sex, and—more than anything—we do it with bodyweight exercises.
Body weight training is strength training using your own weight for resistance instead of free weights. Among other things, it includes push-ups, sit-ups, pull-ups, squats, leg lifts, and handstand pushups. These are the fundamental core of the military’s exercise program—a program backed by billions of dollars in research funds. So if you’re looking for exercises to lose weight quickly—and keep the fat off—bodyweight training is the way to go. Here’s why:
Body weight exercises build muscle—the body’s primary fat burning “engine”. The more lean muscle you have in your body, the more calories you burn per day; that’s 14 extra calories for every pound of lean muscle, to be exact. At this rate, it is possible to shed over 300% more calories throughout the day and lose two to four pounds per week by sticking to a workout targeted to building more lean muscle.
For this reason alone, bodyweight training is a good choice for those who are looking for exercises to lose weight quickly, but there are more reasons. For one—because you don’t need free weights or gym equipment—it is one of many excellent ways to workout at home, or anywhere for that matter. Not having to go to the gym obviously saves you money and travel time as well, which you can use for other equally important things. So yes, there’s no reason why you can’t maintain a fitness routine and have a life besides.
On that note, here’s a very important fat-burning tip to consider in setting up your workout routines schedules: Start your workout before the sun rises.
There is a common misconception among beginners that because exercise naturally tires one out, it drains the body of energy. This misconception makes it difficult for most people to even consider getting into an exercise routine. For some, it can result in wrong decisions when scheduling their fitness workouts. The truth is that exercise puts your body on overdrive and therefore gives you more energy than if you were sitting down all day trying to conserve energy. With exercise, the body “creates” energy, and when it does, it burns fat. This is why you should schedule your workout routines early in the day. An early workout jumpstarts your metabolism and shifts it into high gear to burn fat all day long. As such, the earlier you workout in the day, the sooner and longer the body burns fat. Now you know why soldiers don’t wait for the sun to rise to begin training. Let that little bit of information guide you in setting up your daily workout schedules involving exercises to lose weight quickly.
Article Source: http://www.articlealley.com/article_853551_23.html

The No-Gym, No-Excuses Workout

2009-02-28T16:55:00.000-08:00

The No-Gym, No-Excuses Workout

Incinerate fat and pack on muscle—anywhere!—without lifting a weight.

Let's start with a few assumptions. You don't have the luxury of spending hours in a gym. You don't have much workout equipment at home. You've found it hard to stick with an exercise plan over the long term.

Welcome to the club. But we've found the solution: It's called the Bodyweight 200, and it addresses all those obstacles. In fact, you need only two items—a Swiss ball and a chin-up bar—to perform this 20-minute, total-body routine designed by Belly Off! Club advisor Craig Ballantyne, C.S.C.S., owner of TurbulenceTraining.com.

So you can do it in your basement, your garage, or even your bedroom. And while a weight-free workout may sound easy, the Bodyweight 200 will challenge every muscle in your body. (The 200 stands for the number of repetitions you do.)

Best of all, you can start today. And why wouldn't you? Now that you have this workout, you're all out of excuses.

The Bodyweight 200

This 12-station, 200-rep program burns fat and builds muscle—in about 60 minutes a week.

Directions: Do this workout three times a week—Monday, Wednesday, and Friday, for example.

Perform the exercises as a circuit, doing one set of each movement for the prescribed number of repetitions. Complete them in the order shown, without resting between exercises. Too easy? Rest one minute and repeat the circuit.

The Workout

Prisoner Squats (30 reps)
Push-Ups (30 reps)
Jumps (10 reps)
Swiss-Ball Leg Curls (10 reps)
Swiss-Ball Pikes (10 reps)
Step-Ups (20 reps)
Pull-Ups or Chin-Ups (5 reps)
Forward Lunges (30 reps)
Tucked-Elbow Pushups (20 reps)
Inverted Rows (15 reps)
Prisoner Squats (15 reps)
Chin-Ups (5 reps)

Prisoner Squat

Stand with your hands behind your head, chest out, and elbows back [left]. Sit back at your hips and bend your knees to lower your body as far as you can without losing the natural arch of your spine [right]. Squeeze your glutes and push yourself back to the starting position.

Your toes should be angled slightly outward. Don't raise your heels as you drop into a squat.

Push-Up

Assume a classic pushup position, with your back and legs straight and your hands beneath your shoulders [left]. Brace your abs and keep your body rigid. Now lower yourself until your chest almost touches the floor [right]. Then push yourself up until your arms are extended.

Keep your back flat and lower your body until you're about an inch off the floor.

Jump

Stand with your feet shoulder-width apart. Now dip down at your hips and knees [left] and explode up [right], jumping as high as you can. Land as softly as you can, and then lower yourself and repeat.

Drop your hips back to generate power before jumping, and land on your toes before sinking into your heels.

Swiss-Ball Leg Curl

Lie on the floor with your calves resting on a Swiss ball and your arms outstretched. Squeeze your glutes to raise your hips off the floor until your body is in a straight line from your shoulders to your ankles [left]. Pause for a second, and then bend your legs to roll the ball toward your butt [right]. Straighten your legs to roll the ball away from you, and then lower your body to the floor.

Drive your heels into the ball to lift your body and activate your hamstrings.

Swiss-Ball Pike

Assume a push-up position with your feet resting on a Swiss ball, your body in a straight line from toes to shoulders [left]. Keep your back straight as you contract your abs, raise your hips as high as you can, and roll the ball toward you [right]. For an easier version, pull your knees up to your chest without raising your hips.

Your toes should be on the center top of the ball to help maintain your balance.

Step-Up

Holding your arms straight out in front of you, place one foot on a step or bench that's about 2 feet off the floor [left]. Push down through your heel to lift your other leg [right], and then return to the starting position. Complete all your reps with one leg before switching legs and repeating the movement.

Your entire foot should be on the bench, with your toes pointed forward.

Pull-Up/Chin-Up

Hang from the bar with your hands slightly wider than shoulder-width apart [left]. (Use an overhand grip for the pullup and an underhand grip for the chin-up.) Pull your chin up past the bar [right], and then lower your body back down. If that's too hard, do negative chinups: Use a sturdy box or bench to boost your chin over the bar. Then lower your body as slowly as you can.

Focus on pulling your body up by squeezing your shoulders to use the muscles in your back.

Forward Lunge

From a standing position [left], take a large step forward with one leg. When your front thigh is parallel to the floor and your back knee is off the floor [right], hold for one second. Then return to the starting position and repeat with your other leg. Make it harder by holding the lowered position for five seconds.

Make it harder by holding the lowered position for five seconds.

Tucked-Elbow Push-Up

Assume a standard push-up position [left], but keep your elbows tucked in against your sides as you lower yourself until your chest is about an inch off the floor [right], and then push yourself up. To aid your form, place your hands closer than shoulder width, about 6 inches apart.

To aid your form, place your hands closer than shoulder width, about 6 inches apart.

Inverted Row

Set a chin-up bar at hip height inside a door frame. Lie underneath the bar with your heels on the floor and grab the bar, your hands 1 or 2 inches beyond shoulder-width apart [left]. Keeping your body in a straight line, pull your chest up to the bar using your back muscles [right]. Slowly lower yourself until your arms are straight.

Keep your upper arms close to your body and don't let your hips sag.

Provided by Men's Health

Jennifer Aniston admits GQ cover got photoshopped

2009-01-01T12:29:00.000-08:00

It wasn’t all yoga, eating right, walking her dogs on the beach and being in love with younger musician John Mayer, according to Us Weekly.
Jennifer Aniston confessed the real reason why she looked so hot on the GQ cover on “The View” this week.
"What happened to the girl next door from "Friends?" Barbara Walters asked, holding up the January issue, in which Aniston appears seated, smiling, with her legs crossed, with nuttin' but a tie around her neck.
"She's there! Photoshopped!" Aniston, 39, replied.
Wonder what they fixed? Her thighs? Her hands? Her nose? Her feet? Her cleavage? Her waist? All of the above?
"There was a story behind this," 'splained the star of “Marley & Me” (sorry, gotta get that movie plug in there). "This had a whole concept. It was going to be in various stages of undress. There was going to be me in a gown and men in tuxedos. And then it would be me wearing the man's shirt. And he would have no shirt on. And then they were supposed to get naked! Somehow, I don't know what happened!"
Joy Behar wanted to know if she had been tricked, like oh, maybe, Miley Cyrus.
"They got me bombed!" Aniston said, laughing.
She was probably kidding. We think. We hope.

Nourishment for aging joints

2009-01-01T12:23:00.000-08:00

Andrew Hamilton is even more upbeat in his detailed account of nutritional strategies to protect the joints from age-related degeneration.
As time goes by, he explains, joints tend to become less flexible, full-range movement more difficult and pain and stiffness ever more apparent. It is these mechanical limitations, more than anything else, that can scupper the best-laid plans of even the most determined veteran athletes.
Nutrients of particular importance for older athletes and should be well supplied in their diets are:
• Vitamin C for collagen formation;
• Omega-3 oils (from nuts, seeds, oily fish and wheat germ) for anti-inflammatory effects;
• Sulphur-containing amino acids (from some vegetables, meat, poultry, fish and dairy products) for joint cartilage health;
• Bioflavinoids (from all fruit and vegetables, and buckwheat) for anti-inflammatory effects and improved local circulation;
• Antioxidants (selenium and vitamin E) for protection against the damaging ‘free radicals’ that proliferate in the body with age;
•· Zinc and copper for a range of protective benefits.
Additionally, Hamilton recommends the following supplements:
• Glucosamine sulphate for reducing pain and stiffness, increasing mobility and offsetting the joint space narrowing that typically occurs in degenerative conditions;
• Chondroitin sulphate , which appears to promote cartilage water retention and elasticity;
•· S-adenosylmethionine (SAMe), which plays similar roles to those of glucosamine and may also work as a ‘natural’ antidepressant.
In summary, ‘despite the fact that older athletes are more vulnerable to chronic joint pain and stiffness, you are not powerless to act. While it is obviously vital to get your training right and to incorporate any other rehab/injury prevention techniques deemed necessary…there is also a place for nutrition’
South Florida Personal Trainer

Extra jump rope for lingerie models pre-show

2008-12-03T15:45:00.000-08:00

Extra jump rope for lingerie models pre-show
By SAMANTHA CRITCHELL, AP Fashion Writer
Tue Dec 2, 12:03 PM PST

Let's take a moment to savor this little tidbit: Even Victoria's Secret's handpicked "angels" ramp up the cardio and cut out the carbs before they parade around in their underwear for a nationally televised broadcast.

Marisa Miller, Doutzen Kroes and Miranda Kerr are the newest models to be given their wings by the lingerie giant, joining Heidi Klum, Karolina Kurkova, Adriana Lima, Alessandra Ambrosio and Selita Ebanks as the brand's top models. All three of the newbies had graced the Victoria's Secret catwalk before but they weren't fully part of the family until they went to Miami last month for the new runway show spectacle that will be seen on CBS Wednesday night.

There were plenty of jitters as they slipped into their lacy looks.

"I love feeling so sexy and I love to be on this runway, but you're nervous because it's lingerie and it's on TV," says Kroes, whose outfits include a frothy pink ballerina ensemble and a Greek goddess get-up. "There are so many people seeing you live, it's not like a picture when there is Photoshop after."

To prepare, Dutch 23-year-old beauty Kroes, who says she normally eats what she wants because she exercises often, goes on a strict sugar- and carb-free meal plan and spends many extra minutes a day jumping rope. "For other fashion shows you can be skinny, but for Victoria's Secret, you need definition," says Kroes, 23.

Her belly wasn't empty, though. "I get butterflies in my stomach, for sure."

Miller, a relaxed surfer type true to her Califonia roots, says she also has to psych herself up.

"I'm a little shy and unassuming, which might be hard to believe with my job, so I don't have to quite become another person out there but I have to think about letting it all go. My last outfit was a black velvet one-piece with pink feathers on the back. I had to show the camera my tailfeathers so I did give a little spin," she says.

Miller, 30, calls this gig the biggest thing in her career and it's worth all the work -- and the workouts. "When you're on the runway, you're moving so it's all about toning up," she says.

With extensive fittings and rehearsals, as well as the elaborate set-up (which coincided with $1 billion in renovations to the host site Fontainebleau Miami Beach hotel), Miller says part of her couldn't wait to take the first step out and enjoy her "moment." Yet, she was also staring at the reality of a huge audience.

"That's when you hope you can make it to the end of the runway in one piece. Some outfits are complicated, and you have to be aware of how they shift or if they are restricting. When you're in your underwear, a lot can happen," she says.

Kerr, who flutters down the runway in a cool-shade blue lace low-cut bra and high-cut brief, sexy sandals with thigh-high ribbons and the coveted wings, took comfort in knowing her family was in the crowd, and winked at her mom and dad.

"My mom didn't mind seeing me up there in my underwear ," Kerr says. "I am 25 and it's all very lovely and like a costume. It's beautiful and romantic ... it's not like standing up there in my everyday underwear. It's a theatrical show and everyone is there to have a good time."

2008-11-02T18:18:00.001-08:00

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The 5 Most Outrageous Weight Loss Myths

2008-11-02T18:16:00.001-08:00

These days you can't go anywhere without hearing about a new weight loss breakthrough. A pill, a cream, or a new fad diet - you name it and it's going to solve all of your weight loss problems in 30 days or less. Or not. The truth is that most of the things you hear about weight loss are hype. Plain and simple. Here are the top 5 myths about weight loss: Myth #1: You can spot reduce fat from specific areas of your body. This myth is as old as the hills, yet it persists. It must be that the thought of melting fat from any desired part of the body is so appealing, however untrue it may be. In reality your body will lose weight wherever it wants to. It's safe to assume that you'll lose fat 'last place on, first place off'. So if you put on weight first in your thighs and then on your waist, then expect it to come off your waist first and then your thighs. Myth #2: You have to count calories for weight loss There are so many fad diets out there that paint the picture that weight loss is a complicated process. You have to eat certain foods at certain times and avoid other foods at all costs. Of course all of these popular diets conflict over which foods you should or shouldn't eat. The truth is that you don't have to make weight loss such a science. Simply eat healthy fresh foods that haven't been processed, and eat smaller amounts than you're eating today. No brain science there, just results. Myth #3: You will bulk up with resistance trainingI can't tell you how many times I've heard women tell me that they won't do resistance training because they don't want to bulk up. Each time I have to hide my smile. You see, the process of bulking your muscles takes a lot of hard work. You have to consume high amounts of protein and you have to consistently tax your muscles to fatigue. And you have to have the male hormone testosterone coursing through your body. In short, there is no way to accidentally bulk up. Myth #4: You can get a six pack from crunchesJust focusing on crunches will not make your midsection chiseled. Hey, ab crunches are great, and you should do them, but don't rely on them to get into great shape. A trim midsection will only come as a result of proper nutrition, effective cardio and consistent resistance training. Myth #5: Cardio is the most important exercise for fat lossMost people think of cardiovascular activities when they think of working out. Going for a run, riding a stationary bike, or taking an aerobics class. Well, times have changed and so should your workout. The benefits of resistance training now trump straight cardiovascular training. Resistance training strengthens your heart while toning muscles and increasing bone density. Cardio workouts are not completely a thing of the past, they should fit into your overall plan for health and wellness. The benefits of resistance training, especially in fat loss, are astounding. Do you have other weight loss beliefs that simply aren't delivering results? Call or email me today and I'll help you bust the myths, discover the truth, and create a fitness and fat loss program that will give you the body that you deserve.
Too Little of a Good Thing
Do you know the absolute BEST way to GAIN weight? Not eating. Does that come as a surprise? Fasting for extended periods of time actually slows your metabolism (your body's rate of calorie burning). Add to that the fact that you will lose muscle and energy by not supplying your body with proper nutrients. Instead eat small healthy meals every 4 hours.
Rosemary Lamb Chops
This recipe pulls tantalizing flavor from rosemary, garlic and pepper. Broiling is a healthy cooking method since it doesn't require that you add fat. Remember to trim any visible fat from the meat before cooking. Servings: 4Here's what you need...
8 (4oz) loin lamb chops, trimmed of fat
1/2 cup dry red wine
2 tablespoons Worcestershire sauce
1 teaspoon dried rosemary leaves
4 garlic cloves, minced
Freshly ground black pepper
1/4 teaspoon salt
Heat broiler. Generously pierce lamb chops with fork. Place in shallow dish; add wine. Let stand at room temperature for 15 minutes to marinate.
In a small bowl combine Worcestershire sauce, rosemary and garlic; mix well. Set aside.
Remove lamb from marinade; discard marinade. Place lamb on broiler pan. Spoon half of sauce mixture evenly over chops; sprinkle generously with pepper. Broil 4 to 6 inches from heat for 4 to 5 minutes or until browned.
Turn chops. Spoon remaining sauce over lamb; sprinkle with pepper. Cook an additional 4 to 5 minutes or to desired doneness. Sprinkle lamb with salt.
Nutritional Analysis: One serving equals: 190 calories, 9g fat, 1g carbohydrate, 0g fiber, and 26g protein.

Small changes make a big difference

2008-11-02T18:15:00.000-08:00

How many times have you told yourself that you need to lose weight? I'm not talking about a couple pounds either – I'm talking about 20 or more pounds of extra fat that you'd like to see disappear. I've come to notice a trend. Most people psyche themselves out before they ever start losing the weight. It's as if the enormity of their goal simply puts them into shut down mode, and they give up on the idea entirely. Has this ever happened to you? You try out a diet or exercise plan for a week or so, and then you get frustrated when your body looks the same as before. So you give up. Weight loss isn't a speedy thing. It takes time to gain weight – many people put on weight for years and then expect to lose it in a few weeks or months. It doesn't work that way. So instead of pressuring yourself into losing 50 pounds in two months, how about sticking with a realistic, proven way for long term weight loss: Small changes to your lifestyle over time will make the difference. In practical terms, make it your goal to drop one pound a week. Now, this may not seem like that much, but if you did this consistently for one year it would result in 50 lbs lost. All it takes are small changes in your daily lifestyle. Let's break the process down... How to shed a pound a week: Burn 3500 extra calories. It really is that simple. Try the following three steps:
Record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. You need to burn an additional 3500 calories on top of your normal weekly exercise. If you don't currently exercise, then this step is really easy for you, a simple blank page will do.
Record your normal weekly food intake – this may be hard to do honestly, but remember that you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day. In your quest for dropping inches you shouldn't exceed your normal daily caloric intake – you should, rather, work at slowly decreasing that number. Remember, we are going for a 3500 calorie deficit each week – this can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).
Chart the difference - now that you know your starting point for both calorie exertion and calorie intake it is time to turn the tables in your favor. Take every opportunity to exert more calories by increasing your physical activity, and to decrease your calorie consumption by eating fewer calories and by making healthier selections. Record your progress in a notebook and refer back to it often. You will be surprised how encouraging it is to see your progress written down on paper.
Remember, if you burn up 500 calories a day you will drop a pound in a week. Here are some practical ways to lose calories:
If you normally...
Do this instead...
Drink regular soda pop
Drink water or diet soda pop (160 calories lost)
Eat a snack from a vending machine
Enjoy an apple (180 calories lost)
Hit the snooze button in the AM
Jog for 30 minutes before work (150 calories lost)
Skip your workout
See me for an invigorating workout (changes your life!)
Weight loss doesn't have to be allusive. Make small changes each and every day toward a healthier, fitter you. Remember that small changes make a big difference. I'm always available to help – call or reply to this email to set up your free consultation.
Emotion Creates Motion
Can you remember a time when you felt completely discouraged with your body? It's easy to beat yourself up when the body that you have is miles from the one you want. When negative emotions flood over you resist the urge to get down on yourself, rather turn the tides in your favor. You may have heard the expression 'emotion creates motion'. This is a very powerful tool. Channel your dissatisfaction with your body into 'motion'. Take control of your body and put a plan into action.
Curried Chicken and Veggies
This chicken and veggie dish is light and delicious. Yogurt and curry flavors blend for an enjoyable new chicken experience. Enjoy it as a tasty lunch or a protein packed dinner. Servings: 2Here's what you need...
5 oz boneless raw chicken breast, diced
1/4 cup chicken broth
4 teaspoons cornstarch
5 cups raw mushrooms, sliced
4 teaspoons olive oil
2 cups red bell pepper, chopped
2 cups China peas
1 cup plain lowfat yogurt
2 teaspoons curry powder
Put 2 teaspoons olive oil and the diced chicken in a non-stick pan. Cook chicken until browned, then add chicken broth, yogurt, curry powder and cornstarch, stir constantly. Heat until thick sauce forms, then simmer for 5 minutes.
While chicken is cooking put 2 teaspoons olive oil, mushrooms, bell peppers, and china peas in another non-stick pan. Cook until the vegetables are tender.
Place an equal amount of vegetable on 2 plates and top with equal amounts of chicken.
Nutritional Analysis: One serving equals: 373 calories, 13g fat, 35g carbohydrate, 7g fiber, and 32g protein.

Weight-Loss Pills: Do they work?

2008-11-02T18:14:00.000-08:00

Let's be honest for a moment. You've seen the advertisements for weight loss pills-you know the ones with those amazing before and after pictures-and you've wondered to yourself...do they work? Diet pills are everywhere, they tempt from store shelves, from infomercials and from glossy magazine pages. You probably know someone who is dabbling with diet pills or maybe you've tried them yourself. Have you ever wondered how they work? Weight loss pills can be broken down into 3 basic categories:
Appetite Suppressants: These work just like it sounds. The appetite-regulating region of your brain (the hypothalamus) is tricked by blockage of the re-uptake of serotonin and norepinephrine. As a result you feel like you've just eaten a big meal, so you're less likely to overeat.
Stimulants: These types of weight loss pills used to contain a combination of ephedra and caffeine to raise energy expenditure (thermogenesis) while also reducing appetite. You're probably aware that these pills were proven in some cases to be deadly, so ephedra was taken off the market. Stimulant pills now contain other ephedra-like substances, vitamins and caffeine. The idea is to increase energy and boost metabolism.
Fat Blockers: These pills inhibit the action of the enzyme lipase, which is responsible for breaking down fat during the digestion process. The goal is to prevent a percentage of the fat you've eaten from being absorbed into your system.
So we return to our burning question. Do the pills work? Here's what the diet pill companies say:
"You'll lose 30lbs in 30 days"
"Achieve rapid weight loss results"
"Burn calories and fat 24 hours a day"
"Fights fat and delivers rapid weight loss"
Those claims are amazing...too bad they are just that-claims. It's so tempting to imagine that those benefits could be gained just by swallowing a pill. Tempting enough to make diet pills a multibillion dollar a year industry. Hmmm, makes you wonder that if that many diet pills have been taken then why don't we all look like swim suit models yet? While diet pills showcase a few star subjects, none of whom live on your block, the world is full of real people who have lost weight and improved their lives with exercise and healthy eating. Check out these proven benefits of exercise:
Increased Weight Loss
Strengthens Heart and Lungs
Improved Sleep Pattern
Increased Strength
Improved Coordination
Raised Self Esteem
Renewed Confidence
Feel Good Endorphins
Feel Younger Than Ever
Improved Mood
A pill may slightly increase your metabolic rate for a time or may suppress your appetite, and you may lose a few pounds. However, a pill alone cannot produce serious or permanent weight loss. A pill cannot deliver the same results as healthy nutrition and regular exercise. And weight loss pills have been known to give the following side effects:
Raised blood pressure
Increased risk of heart attack
Cramping, gas and diarrhea
Constipation
Headaches
Dry Mouth
Insomnia
The bottom line is that true weight loss can't be achieved by a pill. If you really want to lose weight, if you're looking for long term health benefits then look no farther than your sneakers. That's right, lace them up and go for a jog. Then schedule a time to meet with me. Together we will turn you into a walking talking billboard for the benefits of exercise.
Trick or (Healthy) Treat?
Halloween is almost here and that can only mean one thing-it's time to buy treats for the kids. And like every other year you'll end up eating the leftovers. This year stick with healthy treats like boxed raisins, fruit cups, string cheese, granola bars or non-food items like colorful pencils, erasers or coloring books. You'll save yourself plenty of calories.
Healthy Tuna Melts
Gone are the days when tuna melts were laden with fat and served on slabs of bread with a pile of French fries - this recipe gives you all of that comforting taste with none of the fat. Oh and did I mention that it only takes a few minutes to make? Serve your healthy tuna melts up with a side of whole grain rice and steamed veggies for an all around winner of a meal. Servings: 2 Here's what you need...
6 oz can of albacore tuna (in water), drained and flaked
1 egg white
2 Tablespoons oatmeal
2 Tablespoons diced onion
1/4 teaspoon garlic powder
2 teaspoons low-fat shredded cheese
Salt and pepper to taste
Blend all of the ingredients (not the cheese) in a bowl. Pre-heat a frying pan and coat with cooking spray. Form two patties.
Cook one side until brown and then turn. When the second side is nearly done, sprinkle cheese over it.
Nutritional Analysis: One serving equals: 138 calories, 2g fat, 4.5g carbohydrate, 1g fiber, and 25.5g protein

Fort Lauderdale Personal Trainer Reveals 5 Weight Loss Myths That Are Holding You Back

2008-09-01T01:41:00.000-07:00


9/1/2008

Have you been frustrated with fad diets and ineffective exercise programs? Have you always wanted to have a great body but did not know where to begin? Do you feel that your self confidence and attractiveness are hampered by your present physical condition? Answer yes to any of these questions? EMAIL FORT LAUDERDALE PERSONAL TRAINING today Train at home? The 5 Most Outrageous Weight Loss Myths These days you can't go anywhere without hearing about a new weight loss breakthrough. A pill, a cream, or a new fad diet - you name it and it's going to solve all of your weight loss problems in 30 days or less. Or not. The truth is that most of the things you hear about weight loss are hype. Plain and simple. Here are the top 5 myths about weight loss: Myth #1: You can spot reduce fat from specific areas of your body This myth is as old as the hills, yet it persists. It must be that the thought of melting fat from any desired part of the body is so appealing, however untrue it may be. In reality your body will lose weight wherever it wants to. It's safe to assume that you'll lose fat 'last place on, first place off'. So if you put on weight first in your thighs and then on your waist, then expect it to come off your waist first and then your thighs. Myth #2: You have to count calories for weight loss There are so many fad diets out there that paint the picture that weight loss is a complicated process. You have to eat certain foods at certain times and avoid other foods at all costs. Of course all of these popular diets conflict over which foods you should or shouldn't eat. The truth is that you don't have to make weight loss such a science. Simply eat healthy fresh foods that haven't been processed, and eat smaller amounts than you're eating today. No brain science there, just results. Myth #3: You will bulk up with resistance training I can't tell you how many times I've heard women tell me that they won't do resistance training because they don't want to bulk up. Each time I have to hide my smile. You see, the process of bulking your muscles takes a lot of hard work. You have to consume high amounts of protein and you have to consistently tax your muscles to fatigue. And you have to have the male hormone testosterone coursing through your body. In short, there is no way to accidentally bulk up. Myth #4: You can get a six pack from crunches Just focusing on crunches will not make your midsection chiseled. Hey, ab crunches are great, and you should do them, but don't rely on them to get into great shape. A trim midsection will only come as a result of proper nutrition, effective cardio and consistent resistance training. Myth #5: Cardio is the most important exercise for fat loss Most people think of cardiovascular activities when they think of working out. Going for a run, riding a stationary bike, or taking an aerobics class. Well, times have changed and so should your workout. The benefits of resistance training now trump straight cardiovascular training. Resistance training strengthens your heart while toning muscles and increasing bone density. Cardio workouts are not completely a thing of the past, they should fit into your overall plan for health and wellness. The benefits of resistance training, especially in fat loss, are astounding. Do you have other weight loss beliefs that simply aren't delivering results? Call or email me today and I'll help you bust the myths, discover the truth, and create a fitness and fat loss program that will give you the body that you deserve. Too Little of a Good Thing Do you know the absolute BEST way to GAIN weight? Not eating. Does that come as a surprise? Fasting for extended periods of time actually slows your metabolism (your body's rate of calorie burning). Add to that the fact that you will lose muscle and energy by not supplying your body with proper nutrients. Instead eat small healthy meals every 4 hours. Rosemary Lamb Chops This recipe pulls tantalizing flavor from rosemary, garlic and pepper. Broiling is a healthy cooking method since it doesn't require that you add fat. Remember to trim any visible fat from the meat before cooking. Servings: 4 Here's what you need... 8 (4oz) loin lamb chops, trimmed of fat 1/2 cup dry red wine 2 tablespoons Worcestershire sauce 1 teaspoon dried rosemary leaves 4 garlic cloves, minced Freshly ground black pepper 1/4 teaspoon salt Heat broiler. Generously pierce lamb chops with fork. Place in shallow dish; add wine. Let stand at room temperature for 15 minutes to marinate. In a small bowl combine Worcestershire sauce, rosemary and garlic; mix well. Set aside. Remove lamb from marinade; discard marinade. Place lamb on broiler pan. Spoon half of sauce mixture evenly over chops; sprinkle generously with pepper. Broil 4 to 6 inches from heat for 4 to 5 minutes or until browned. Turn chops. Spoon remaining sauce over lamb; sprinkle with pepper. Cook an additional 4 to 5 minutes or to desired doneness. Sprinkle lamb with salt. Nutritional Analysis: One serving equals: 190 calories, 9g fat, 1g carbohydrate, 0g fiber, and 26g protein. Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward this newsletter and subscribe your friends. Forward This Newsletter - Refer a Friend	Refer a Friend - Click Here Joe Kozma Fort Lauderdale Personal Training Email Me My Site Florida's #1 Personal Training Expert Client Testimonials Joe is an outstanding trainer and a good friend. I always look forward to my training sessions. No matter how I feel when I enter the gym, I always have a great workout and leave feeling great. Steven What was so impressive about the program with the systematic nature of the training and nutrition. I lost body fat and gain strength faster than I ever dreamed possible! Jim I've never been what you would call athletic before, but training with Joe has enabled me to lift weights I would never have dreamed possible: 300+ pound squats, 250 lb. bench presses, I can even do more than 10 pull ups! Jeff Savings on supplement store! When checking out of the Supplement Store, use this coupon code to save 10% off your order of $99 or more! Coupon Code: show10percentoff New sessions and rates available for a limited time! 30 minutes sessions for $30 per session Hour sessions for $60 per session Sign up now while the special is on!
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Fort Lauderdale Personal Trainer asks: Want a Smaller Stomach?

2008-08-07T15:12:00.000-07:00

Are you doing dozens of sit ups in the hopes of reducing the size of your stomach? You cannot greatly reduce the size of your midsection by stomach exercises alone. While exercises are great for firming your abdominals, a fat burning workout is the most effective way to lose weight and take off inches.
Order High Performance Online Personal Training

Study confirms the Fountain of Youth

2008-08-07T15:11:00.000-07:00

In recent weeks a female Olympic swimmer has been making headlines and she doesn't even hold the fastest time in her events. So what makes her so amazing? She's swimming with women half her age. Dara Torres, 41, and is headed to her fifth Olympic games. Oh, and did I mention that she also has a two year old daughter? While other women her age are whining about pregnancy pounds and being ¡over the hill', Dara looks like the 20 year olds she competes with. What makes her different from other 41 year old moms? "I love to exercise," Dara says. "I love how it makes me feel. I love how it makes me look." Here's the fountain of youth part: Because of exercise, Dara's body is actually younger on a molecular level than her out-of-shape counterparts, according to a recent study led by Tim D. Spector, a professor of genetic epidemiology at King's College in London as reported by the Washington Post. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process. "These data suggest that the act of exercising may actually protect the body against the aging process," said Spector. Here's the study in a nutshell:
Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
Once a telomere gets too short, that cell can no longer divide.
Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed metal functioning.
The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.
It was found that the length of telomeres was directly related to that twin's activity level. "There was a gradient," Spector said. "As the amount of exercise increased, the telomere length increased."
People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.
What does this mean to you? The fountain of youth is literally at your fingertips! Add to that the previously proven benefits of exercise (such as a reduced risk of heart disease, cancer and other diseases) and it's no wonder that exercise lovers look and feel as great as they do. Do you want to start an exercise program or get back on one? Whether it's been months, years or even a lifetime since your last workout, remember that it's never too late to start looking and feeling your best. Call the number above or just reply to this email to set up your first workout. And while you may not share Dara's passion for swimming, you can share her secret for staying young and looking your best.

SUMMER IS HERE!

2008-08-07T15:10:00.000-07:00

Have you been frustrated with fad diets and ineffective exercise programs? Have you always wanted to have a great body but did not know where to begin? Do you feel that your self confidence and attractiveness are hampered by your present physical condition?
Answer yes to any of these questions?
EMAIL FORT LAUDERDALE PERSONAL TRAINING today

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Dieting Alone Doesn't Make the Cut

2008-07-15T07:24:00.001-07:00

Have you tried losing weight by dieting alone? Frustrating isn't it? Exercise is a vital part of the weight loss formula and is proven to increase your metabolism all day long. Dieting alone could never do that.

Don't Let Weight Gain Ruin Your Vacation

2008-07-15T07:22:00.000-07:00

A summer trip is easily one of the most anticipated events of the year-the chance to get away from work and to relax with your loved ones is priceless.

With all of the excitement, it's not surprising that most people unknowingly end up gaining a pound each day of their vacation. And if you're going on a cruise then your weight gain may be closer to two pounds each day.

But wait, your summer vacation doesn't have to end in weight gain. Keep the following tips in mind as you embark on your summer adventure and you may come home fitter than when you left.

Tip One: Have a Plan
Vacations are the perfect place to gain weight since it's the last thing on your mind. Your best line of defense is to keep your fitness goals at the forefront of your mind. Before you leave for your trip sit down and set a goal.

A realistic goal is to maintain your current weight or to lose a pound or two. Get the whole family on board and keep each other accountable throughout the trip.

Tip Two: Make Exercise a Must
So often exercise is looked at as a chore, but vacations are the perfect time to really enjoy a good workout. You won't be rushing home from work trying to squeeze in a few minutes at the gym, rather the vacation workout can be a relaxing and enjoyable experience.

Virtually every hotel these days has some type of workout room equipped with cardio machines, dumbbells and a universal machine. If you are taking a cruise then you are in for a real treat – most workout facilities on cruise ships have huge windows that look out onto the ocean.

Vacations are also a great time to take your workout outdoors; take a run on the beach or do sprints, pushups and crunches on a grassy field. If you want more ideas of workouts you can do using just your body weight then give me a call or send me an email.

Tip Three: Maintain your Metabolism
When traveling it is easy to go for hours without a meal-between flights and long drives food sometimes isn't readily available. The problem here it two fold. First your metabolism slows from the long absence of food. Secondly you are more likely to indulge in a high calorie meal when you get around to eating next.

Avoid this yo-yo of starvation and overindulgence by carrying healthy snacks with you and eating something every three hours. A handful of almonds, a piece of fruit or a small protein bar are fantastic options to keep on hand.

Tip Four: Eat Smart
While we all know that eating in is usually healthier than eating out, on the road you simply don't have a choice – all of your vacations meals will be eaten out. So take the time to order with your health conscious mind, and not simply your taste buds. Watch out for extra large portions-don't be afraid to take a doggie bag back to your room (assuming of course that you have a refrigerator).

Another thing to keep in mind is to keep fried food consumption to a minimum. Fried foods contain more fat and calories than other options, they are also likely to give you heartburn and indigestion-two things you don't need spoiling your vacation. Stick with dishes that contain veggies, lean meats and whole grains.

Enjoy your vacation! And when you get back into town call or email me for a fitness and fat loss consultation and I'll show you a step-by-step plan for getting you the body that you deserve – in less time than you think.

Fast & Healthy Fish Tacos

2008-05-24T17:04:00.001-07:00

"Who said that fish tacos had to be fried? This refreshing recipe uses baked Cod and fresh coleslaw for that fish taco taste that is hard to beat. Need to fix dinner in a hurry? This recipe only takes 20 minutes. Servings: 2Here’s what you need...
1 pound Fresh Skinless Cod
1 Tablespoon Butter
1/4 teaspoon Cumin
1/8 teaspoon Garlic powder
1/2 cup Nonfat Plain Yogurt
1 Tablespoon Apple Cider Vinegar
2 Tablespoons Honey
3 cups Shredded Cabbage Mix
4 Whole Wheat Tortillas
Lime or Lemon to taste
Rinse fish and past dry with paper towels. Cut fish crosswise into 3/4 inch slices. Place fish in single layer in greased shallow baking pan. Combine butter, cumin, and garlic powder. Brush over fish. Bake in a 450 degree oven for 4 to 6 minutes or until fish flakes easily when tested with a fork.
Combine the yogurt, vinegar and honey. Place the cabbage in a medium sized bowl. Combine the yogurt mixture with the cabbage until well blended.
Spoon some of the coleslaw mixture into each tortilla; add fish slices. Squeeze fresh lime or lemon to taste. Enjoy. Nutritional Analysis: One serving equals: 327 calories, 5g fat, 40g carbohydrate, and 26g protein.

Sneaky Calorie Burning

2008-05-24T17:03:00.001-07:00

What are your plans for this weekend? A great way to promote weight loss is to pack your weekends with physical activities. Weed the garden, walk the dog, plan a bike trip, or clean out the garage. The key is to keep on moving.

Do You Have the Stubborn Fat Blues?

2008-05-24T17:02:00.000-07:00

Every year at about this time frustrated people around the globe look in the mirror and take in the end results of their holiday eating frenzy. Maybe your waist is larger, or your hips are wider, or maybe your New Year's resolve has fizzled. So what do you do about the stubborn and seemingly permanent fat? Sink into a depression? Well, the easiest thing to do is to throw a pity party. Then before you know it your feelings of self pity begin to snowball into a full blown case of the Stubborn Fat Blues. How do you know if you have the Stubborn Fat Blues?
Your pants are tighter today than they were a year ago
You've tried to lose weight only to fail.
You feel trapped.
You're close to giving up on yourself. If you can relate to any of the above statements then you have the Stubborn Fat Blues - quite an unpleasant condition to have. Fortunately, there is a cure.It all starts with your mind. The thing about the Stubborn Fat Blues is that it affects your mind more than anything. You see, your mental state is critical in determining your shape and size. When you focus on all of the things that you hate about your current body like the size of your thighs, the shape of your butt, or the way your belly looks then you're putting all of your energy on the negative. The more you think about how unhappy you are, the unhappier you will become. Makes sense, right?So instead of wallowing, use the following techniques to conquer the Stubborn Fat Blues:1. Take it one battle at a time.You may have 20, 50 or 100 pounds to lose before you reach your ideal weight - and, boy, that can be overwhelming. The truth is that weight loss like that won't happen overnight - it takes months of dedication. It's no wonder so many people simply give up. Don't worry about winning the entire war today, instead focus on conquering one battle at a time. Take it one meal at a time, and one day at a time. A healthy meal, a good workout and you've won a battle. Remember, 100 pounds is broken down into 350,000 calories. Sure, that sounds like a lot, but all you have to do is focus on burning more calories than you take in today – in the end weight loss will be inevitable. 2. Use a trigger. How many times throughout your day do you find yourself plagued with negative thoughts? I'm too fat. I'll never look as good as I used to. I'm not attractive. Yikes! Thoughts like these will ruin your chance at regaining your figure - they are total momentum killers. Here's what I want you to do. Whenever a negative thought enters your mind instantly do the following:
Breathe out and squeeze your abs for 5 seconds – 3 times
Throw away any junk food within arms reach
Plan to exercise that day Make negative thoughts a trigger to take positive action toward your goal - the results will amaze you.3. See what you want.If you have weight to lose, mirrors are a nightmare. Every lump and pouch seems to jump out with alarming illumination. And it doesn't help that most of us see things as worse than they really are. When was the last time that you closed your eyes and pictured the body that you wished you had? It may sound hokey, but I'm serious. Your mind is very impressionable, and when you bombard it with only the negative then you will be stuck on that image. Take time each day to visualize your ideal body. Close your eyes and put yourself in that ideal body – feel what it feels like to be fit and attractive. This exercise is a powerful way to fixate your mind on your goal in a way that will leave you no room for failure.4. Get serious.Sooner or later you will decide that you are fed up with the Stubborn Fat Blues. You will decide that your health is important. You will decide that you deserve to look great. And you will do what it takes to achieve amazing results. The best way to ensure that your motivation stays strong - and that your goal is met - is to get on a fitness program that actually works. If you need help finding the right program for you – I can help. Together we will identify your goals, find workout programs that you enjoy and create a routine that works with your schedule. It's that simple. Contact me today for a consultation and to learn more about the different fitness programs available to you. Then you can say goodbye to the Stubborn Fat Blues - forever!

It's Just a Number

2008-04-01T07:35:00.001-07:00

We spend so much time worrying about getting the number on the scale to drop that it's easy to get discouraged when your weight loss slows for a time. When you workout hard and eat right your body gains muscle while losing fat-this isn't shown by the number on the scale. It's shown by inches lost, in the way your clothes fit better than ever, and in how you look and feel amazing.

The Action Taker in You

2008-04-01T07:34:00.000-07:00

Spring is here and that means one thing - it's time for spring cleaning. The word alone conjures up the image of a garage too filled with junk to walk through, let alone park a car, and closets filled to capacity. When things get this out of hand it's easy to just give up. Why put your shoes on the rack when you'd have to climb over a stack of newspapers to reach it? It's easier to throw them down by the door. Why hang your coat up when the closet is a disaster area? It's easier to drop it over the back of a chair. What does this have to do with fitness and weight loss? It's actually a striking analogy for where many of my clients are before they find me. They've given up.Why eat a salad when you're thirty pounds overweight? It's easier to enjoy a heaping plate of pasta. Why go to the gym after work when it will just make you sore? It's easier to relax on the couch.Living life with unwanted excess weight is like allowing your garage to stay clogged with junk. It's a discouraging place to be. The good news is that you aren't stuck.In the same way that you take a weekend to roll up your sleeves and get that garage cleaned out, it's time to take a month or two (or more depending on where you are in relation to your goals) and drop down to your ideal weight.I know I'm making it sound easy, and when you approach it this way it is easy. Beware: There are two ways to approach weight loss, one will leave you discouraged and frustrated while the other will get you fit. Which approach do you use? Read on to find out...The Diet DabblerYou know this person. Every month they are trying out a new diet, one week they can't eat carbs and the next week they are only eating soup. They feel guilt about food and are unable to experience the results that they want.Exercise is equally as spotty and is done in bursts. One month they power walk on their lunch break, a few months later they try taking a class at the gym. Results aren't achieved and the programs are abandoned. Maybe you can relate. The entire problem with the Diet Dabbler mentality is their lack of consistency. The only thing consistent is that their frustration grows with every failed attempt and their weight continues to rise.The Action TakerYou also know this person. This is that guy or gal who buckled down and lost the weight with the use of a massive plan of action. They teamed up with a professional, they stuck with a diet plan and they exercised hard. And in a short time their body was transformed.Guess what? Now that Action Taker is in maintenance mode-the best place to be. They look great, they feel great, their cloths fit just right and they're loving every minute of it. Maybe you're thinking "I tried to lose the weight and it didn't work, so this won't work for me either." Forgive me for putting it bluntly, but you're wrong. Maybe you've dabbled with diets and exercise only to come away frustrated. I understand. Many of my clients have experienced that same frustration before they found me. Here's the bottom line: it's time to tap into your inner Action Taker, roll up your sleeves and do what it takes to drop down to your ideal weight.Get serious about your results and begin the last weight loss program that you'll ever do. Contact me today to get started on a program that will deliver results.Then you can kick your diet dabbling days to the curb.

FW: Get Fit Newsletter (I Give Up)

2008-04-01T07:32:00.001-07:00

Top 10 reasons why you should hire a personal trainer
1. Motivation. Personal trainers wear many hats, serving not only as coach, but also as an educator, confidant, role model and a major source of motivation and encouragement.
2. Consistency. Do you find it difficult to stick to your program? Scheduling regular appointments with a personal trainer helps eliminate any excuses you may come up with for not exercising.
3. Safety. Are you unsure about how to use the chest-press machine at the gym or how to perform walking lunges without hurting your knees? A personal trainer will show you how to exercise safely (including which exercises to avoid), and instruct you on the proper and safe use of exercise equipment.
4. Individualized instruction. An exercise program that works for one person may not work for another. A personal trainer will develop the most effective program for you based on your fitness evaluation results and personal goals.
5. Effective workouts. Today's hectic lifestyles mean you don't have time to waste on ineffective exercise routines. Personal trainers help maximize your time by providing workouts designed to meet your goals quickly and efficiently.
6. Supervision. Personal attention during exercise is the primary function of personal trainers. Need someone to spot you while you do pull-ups? Looking for feedback on your running form? That's what your personal trainer is for: to observe, assist and, if necessary, correct as needed.
7. Sports-specific training. Many amateur and professional athletes work with a personal trainer during the off-season to prepare themselves for in-season competition. Whether you want to shave some strokes off your golf score or beat your brother-in-law at tennis, a personal trainer can tailor your program to your sport of choice.
8. Injury rehabilitation. Injuries and accidents can prevent you from participating in your favorite activities. An experienced personal trainer, however, can make the road to recovery a smooth one by recommending exercises that emphasize overall muscular balance to prevent future injuries.
9. Special-needs training. Research confirms that individuals with health challenges such as diabetes, asthma, osteoporosis or heart disease benefit greatly from regular physical activity.
These conditions, however, can make exercising safely a challenge. Many personal trainers are experienced in designing programs that address the special needs of these and other conditions.
10. Ego boost. It's a fact -- feeling good makes you look good, and vice versa. Not only can personal trainers help you achieve your health and fitness goals, they provide you with positive feedback on your performance and bolster your confidence to take on new challenges.

How To Get Fat Eating at Subway

2008-03-23T19:02:00.003-07:00

You've probably heard of Jared Fogle - he's the guy that lost over 200 pounds by only eating at Subway. His amazing story captured the attention of people all around the world. Here it is in a nutshell:It all started March of 1998 when Jared was a college student with a problem. His weight had skyrocketed to 425 pounds. Now that's a lot of weight for anyone to handle, let alone a busy college student. So Jared made the decision to change his life. He knew the weight would come off with the help of a healthy, lowfat diet. Luckily for him there was a Subway restaurant located near his apartment. His plan was brilliant in its simplicity. Everyday he ate the same thing:
Breakfast - coffee
Lunch - "I ate the 6-inch turkey, tons of vegetables, including hot peppers and a bit of spicy mustard." He left off the mayonnaise and cheese and had a bag of Baked Lays® potato chips and a diet soft drink
Dinner - Footlong veggie sub - again no mayonnaise or cheese. I'm sure you know the rest of the story. The Subway diet, along with exercise, got Jared to shed the extra weight until he was a lean 190 pounds (the guy is 6'2"), and he became a spokesperson for Subway, sharing his story and inspiring millions of people. Subway then became synonymous with healthy eating. Ever look at a Subway napkin? It lists 7 of their sandwiches that have 6 grams of fat or less. Then at the bottom it shows you an alternative. The Big Mac and the Whopper, burgers that hold 31 and 40 grams of fat, respectively. Wow, Subway is much healthier, right? Well, yes and no. First read the small print. The 7 sandwiches with 6 grams of fat or less are calculated with only bread, veggies and meat. So if you take your sandwich with cheese, mayonnaise, and oil (and really, other than Jared, who doesn't?) then you need to recalculate the numbers. Here, I'll do it for you, using a 6" Roasted Chicken Breast sandwich as an example.
Food Item
Fat
Calories
6" Sandwich (bread, veggies and meat)
6
342
Cheddar Cheese (2 slices)
5
60
1 Tbl Mayonnaise
12
110
1 Tbl Oil
15
135
Totals:
38g Fat
647 CaloriesLet's not forget the tempting side items are that so often picked up in the Subway line:
Food Item
Fat
Calories
Wild Rice with Chicken Soup
11
210
1oz Bag of SunChips
6
140
Chocolate Chip cookie
10
210
Totals:
27g Fat
560 CaloriesAnd just like that your 'healthy' Subway sandwich grew into a meal with fat and calorie totals that rival a Big Mac meal. Now I know you probably don't get all of the extras when you visit Subway but, quite frankly, that isn't the point. The point is that there is danger in classifying any restaurant as 'healthy'. The truth is that you could gain weight eating anywhere, just like you could lose weight eating anywhere. It all comes down to maintaining a balanced diet with a reasonable calorie and fat intake. Jared lost weight by drastically cutting calories and fat from his diet and by starting an exercise program. You too could do this at Subway or any other restaurant. But eating at Subway does not mean that you will walk out leaner and healthier. It all comes down to choices. Everyday you make choices that directly affect your weight and your health. Should you get mayonnaise on your sandwich? What harm will one cookie do? Will skipping your workout today really make a difference? You get to decide. At some point we all reach a breaking point. For Jared it was hitting 425 pounds. For you it may be when you have to buy the next size up. Or when you find your body riddled with aches and pains. Or when you're shocked by the number on the scale. Sooner or later you will decide that you are worth it. You will decide that your health is important. You will decide that you deserve to look great. And you will do what it takes to achieve amazing results. I'm here to help you do just that. Call or email today to get started on an exercise program that will change your body and your life...just like Jared.

The Ultimate Prescription - Exercise lowers blood pressure and improves cholesterol levels

2008-03-23T19:01:00.001-07:00

These days it takes more than an apple a day to keep the doctor off your back. The good doc is going to pester you about your blood pressure and cholesterol levels - apple or not. And who can blame him? According to the American Heart Association, 105.2 million adults have borderline to high risk blood cholesterol levels. In addition, nearly one in three adults suffers from high blood pressure. And these numbers grow every year. So what do you do? Pop a pill and try not to think about it? Or maybe you don't even bother to have your blood pressure and cholesterol checked – what you don't know can't hurt you, right? Whether you've had your blood pressure and cholesterol levels checked lately or not, these conditions are deadly and sneaky - many people are unaware of the danger lurking in their own arteries. What's so bad about high blood pressure and cholesterol levels? In a nutshell, these conditions raise your chances for having a stroke, kidney failure, heart disease or heart attack. Here's the lowdown:Blood Pressure is recorded in two numbers. The first describes your systolic blood pressure. This is the pressure when your heart is squeezing blood out. The second is your diastolic blood pressure. This is the pressure between heartbeats, when your heart is filling with blood. The ideal blood pressure to have is 120/80 or lower. Blood pressure that falls between 120/80 and 140/90 is considered to be prehypertension - meaning that your blood pressure is higher than normal. If your blood pressure is 140/90 or higher then you officially have high blood pressure. Cholesterol is also recorded in two numbers - high - density lipoproteins (HDL) and low - density lipoproteins (LDL). The distinction between HDL and LDL is actually quite important - LDL delivers cholesterol to your body while HDL removes cholesterol from your bloodstream. In other words, HDL cholesterol is good and LDL cholesterol is bad. When there is extra cholesterol in your bloodstream it lines your arteries, causing them to narrow. These deposits can block an artery that flows to your heart - resulting in a heart attack, or they can block an artery that flows to your brain - resulting in a stroke. The ideal cholesterol level to have is a number less than 200. Between 200 and 239 you are considered to have borderline high cholesterol, and 240 or higher puts you in a danger zone. Will exercise really help lower your high blood pressure and improve my cholesterol levels? It sure will - and here's how:Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.Exercise Increases HDL levels in some people - this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise. Let's be totally honest for a moment. Sure, you may be taking medication, but you need to fix the problem rather than simply hold it off. If exercise isn't currently part of your lifestyle you will be amazed at how it will improve your health once you start. I'm sure your doctor could share a myriad of success stories involving people just like you who dramatically improved their blood pressure and cholesterol through exercise. Health. Isn't that what we all ask for in the New Year?Exercise is the answer.The benefits of a consistent and challenging exercise program are numerous - did you know that exercise will even improve your sleep? I am in a unique position to assist you in grabbing onto the good health that you deserve. Call or email me today to schedule your fitness assessment and get started on an exercise program that will change your life.

Trim the Fat

2007-09-23T09:35:00.000-07:00

Before you bite into a tasty steak, check for visible fat on the meat. Cut this excess fat off and you will end up with a healthier meal. Remove the skin from chicken and make it a habit to select extra lean cuts of meat while grocery shopping.

Exercise at ANY Age

2007-09-23T09:34:00.000-07:00

So you've slacked off a bit and avoided exercise.
Maybe your job demands too much of your time or you simply fell out of the routine. I have news for you. Whether you've taken off one year, ten years or haven't exercised a day in your life - it's never too late to start.
You see there are problems with living a life devoid of exercise. Big problems. Your weight rises along with your blood pressure and cholesterol. Your muscles and joints degenerate at an astounding rate leaving you with daily aches and pains. Your body becomes weak, making you susceptible to all kinds of medical issues.
Why Should I Start Now? You've heard about the benefits that consistent exercise bring, but what if you haven't been consistent? Should you even start at all? This has been the subject of many medical studies and the results are unanimous:
Exercise helps improve your quality of life even if you start late.
Researchers are constantly finding new benefits to consistent exercise. It's no wonder that Dr. Robert Butler, of the National Institute on Aging, once said "If exercise could be put into a pill, it would be the single most prescribed medicine in the world."
Imagine if a pill could offer all of these benefits (without harmful side effects):
Substantially reduces the risk of coronary heart disease and osteoporosis
Decreases the risk for stroke, colon cancer, diabetes and high blood pressure
Helps to achieve and maintain a healthy body weight
Contributes to healthy bones, muscles and joints
Helps relieve anxiety and depression
Promotes well-being and reduces stress
Is associated with fewer doctor visits, hospitalizations and medications
Helps prevent and treat chronic medical conditions associated with old age
Increases energy levels and promotes sound sleep
Strengthens immune system
I know that I would take that pill - wouldn't you? Exercise may not be something that you can gulp down with a glass of water, but it will offer you all of the above benefits that can greatly enhance your quality of life.
Excuses, excuses, excuses…
I know what you are thinking. Those benefits sound great, but I can't exercise because:
Exercise is painful. Not if you do the type most suitable for you.
Exercise is boring. Most people who exercise find it to be quite enjoyable.
Exercise takes too long. It only takes 30-60 minutes a day.
Exercise is confusing. Not when you work with a trained professional (me).
Exercise if for young people. Studies have shown that exercise if for all ages.
Get Started the Right Way. Many people have started an exercise program only to quit days later. Now that you have decided that exercise may be worth your time after all, ensure your success with the following tips:
Make a Commitment
You know the meaning and value of a solid commitment. It's in your blood. So don't view exercise as something you will merely try. You will only reap the true benefits of exercise when you stick with it.
A great way to reinforce your commitment is to solicit the support of your friends and family. Tell them how you plan to improve your health and quality of life through exercise - who knows, they may join you.
Set Reachable Goals
This is an immensely important ingredient to your success. Don't start your exercise program with unreasonable expectations. If you expect to lose all of your unwanted pounds, drop your blood pressure and cure your joint pain all in one week then you will be sorely disappointed. Remember that it took years for your body to fall out of shape so it makes sense that it will take some time to regain it. The key to unlocking all of the benefits of exercise lies in one word: consistency. Only then will your body be transformed.
Rearrange Your Schedule
They say that you can't teach an old dog new tricks. This may be because his schedule simply didn't allow for it. The truth is that as we age there is a tendency to become 'stuck in our ways.' The thought of rearranging your schedule may leave you a bit squeamish.
Remind yourself that exercise is worth your time and then think long and hard about your daily schedule. The fact is that you do have time to lend toward exercise - you simply need to find it. Set aside 30-60 minutes for exercise and then stick with it.
Increase the Challenge
You should start your exercise program with the thought of easing into it. Since you haven't exercised in awhile your body will need to build up strength and endurance. Consider a car that has been sitting in your garage for years. You wouldn't turn it on and instantly slam down on the gas would you? You need to warm it up.
However, this warm up period should not last forever. Your body has an amazing ability to adapt to new challenges and will grow complacent when asked to do the same exercises over and over. When your routine begins to feel easy take that as a hint to increase the challenge.
I want to help you achieve all of the benefits that consistent exercise can bring you. Call or email today and together we will design an exercise program that will enhance the quality of your life. Don't let another day pass you by. You deserve the good life. Take action now.

How To Get Fat Eating at Subway

2007-09-21T14:59:00.000-07:00

Fort Lauderdale Personal Training | Joe Kozma | Fort Lauderdale Personal Trainer

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FW: Get Fit Newsletter (I Give Up)

How To Get Fat Eating at Subway

The Ultimate Prescription - Exercise lowers blood pressure and improves cholesterol levels

Trim the Fat

Exercise at ANY Age

How To Get Fat Eating at Subway