Archive for March, 2009
Thursday, March 26th, 2009
Hey San Antonio! Hope all is well. Well Race for The Cure is almost here and I just want to give everyone a friendly reminder to go out and support your friends and family! I know its a big event for my family (practically a reunion). It should be great seeing them. For more info check out www.komensanantonio.org . Hope to see you there!
And ok heres a couple of goofy pics that have nothing to do with fitness at all, but just decided to show you how good my golf game is, mini golf!
My ball fell in here a couple of times
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Monday, March 23rd, 2009
This thing looks like a torture machine youd find in a cage in Iraq!
So this weekend for some reason I had a bunch of emails with the same question. WHAT IS THE BEST HOME GYM TO BUY? So I decided to answer it here.
First off most of those infomercials that you see late at night are a rip off. Who wants to hear Tony Little ramble about a machine named after an animal, or how to get abs by using a funny rod looking thing. Lately the bowflex commercials have been saying you cant diet your way to a body like this. Well im sorry but nutrition is 80% of any goal. No machine or exercise in the world would work without nutrition.
There is no reason to spend $3,000 on an at home treadmill or some weird multigym equipment. Youd be surprised at what you actually need to get a good workout. Here are some must haves.
Dumbells or kettlebells- Both of these are very versatile. There are countless exercises you can do with dumbells besides the same old bodybuilding curls and presses. Kettlebells have been some of my favorite tools to use in my workouts lately. They’re great for building strength and functional exercises, not to mention the cardio benefits.
Stability Ball- You know those big balls that you inflate and think theyre just for crunches. You can do tons of exercises with a stability ball. I like the core exercises you can do with it. Just this past weekend I headed down to my hometown and had a great leg workout with my mom, dumbell, and a stability ball. Awesome hamstring and glute work.
Medicine Ball- Another great core and over all tool. I have some workouts based on just medicine balls alone. Trust me 
thats all you need.
Valslides-I have yet to stop finding exercises to do with this simple peice of equipment, pilates, strentgh exercises, everthing! Great investment.
So you can throw away your crazy ab machines and those shock therapy musce growth things. Even those jump ropes can go! You can do jump ropes with your towels (email me to find out how).
Like always if you have any questions or any comments, leave em here ill get back to ya!
Jonathan
Tags: boot camp, bootcamp, home equipment, home gym, home workout, personal trainer, san antonio, valslides
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Friday, March 20th, 2009
Todays friday and Im gonna give yall this weeks workout of the week. I chose this one because its simple and easy to do anywhere and its a perfect combo of cardio and strength training.
Well do this interval with 50sec on 10 sec off. So the point is get as many reps as you can in those 50 sec. Finish the entire circuit and rest 1-2 min then repeat for 3-4 rounds
Squat press, jump clap, push up, run in place, reverse lunge curl, high kness, one arm swing , other arm
SQUAT PRESS is exactly how it sounds, you have to dumbells and you squat and press them up like a shoulder press on the way up
JUMP CLAP is basically a jumping jack but instead of clapping up top you clap in front of you.
PUSH UP everybody knows a push up, you can either do a regular one or modified on your knees
RUN IN PLACE is exactly how it sounds, you run in place
REVERSE LUNGE CURL is 2 movements. You do a reverse lunge, and while your on your way down you curl with both dumbells.
HIGH KNEES is like a run in place but your focusing on bringing your knees up as high as you can on every stride
ONE ARM SWING is like a 2 arm swing but one! ok heres pics for this one.
Tags: bootcamp, personal trainer, san antonio, trainer, week, workout, workout of the week
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Monday, March 16th, 2009
Sorry its been awhile since my last post but ive been busy busy busy getting ready for the launch of the next camp. So I like supplements, the ones that work though. Thats what theyre meant for, to “supplement” your diet. But some of the stuff coming out now a days is either made in a bathroom sink, is packed with fillers, or is just plain weird! A friend of mine went to the Arnold Classic about 2 weekends ago. For those that dont know its one of the biggest bodybuilding and figure shows/convention of the year created by the man himself. Tons of people from all over the country go to watch the show and check out the new supplements. Well my friend sent me a new supplement that was such a weird combination I didnt even wanna try it. Some guy decided hey lets mix caffeine and beef jerky! Wow, not a good idea. Long story short I gave it to my cat and I think hes still feeling the effects 2 weeks later.
With this crazy cold weather, its pretty hard to keep on track with your workout routine. I heard left and right, its too cold to run or go to the gym. Then why not workout at home on those cold days. How you ask?
Well this is a basic but effective workout you can do from home with just a pair of dumbells.
What well do is work with 20 sec 10 sec intervals. Perform each exercise for 20 sec, then take a 10 sec break before starting the next exercise. At the end of the entire circuit rest for 1min-2min then repeat for 2 more rounds.
First circuit is our strength circuit. It will look like this: Hip extension(heels down toes up) 20 sec, rest 10 sec, push ups 20 sec, rest 10 sec, stationary lunges 20 sec, rest 10 sec, rows 20 sec,
The next circuit is our core circuit and it looks like this: front pillar 20 sec, rest 10 sec, back pillar 20 sec, rest 10 sec, trunk twist 20 sec, rest 10 sec, airplane hold 2o sec. Rest 1-2 min then repeat for 3 rounds
Dont let the weather keep you off track, try these out and get sexy at home
Jonathan
Tags: beef jerky, boot camp, bootcamp, caffeine, home workouts, personal trainer, personal trainer in san antonio, san antonio
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Wednesday, March 11th, 2009
Hi everybody, this time I’d like to hear some feedback from yall. Yeah Im from texas so I say yall.
For me to deliver the best content to you and be of the most use to you I need to know what you really, really want
So here it is… please answer ANY or all of the following by posting a comment in the comment section below…
- What would you like to learn most about fitness or nutrition?
- What are your biggest fears regarding your health?
- What are your biggest frustrations in your journey of fitness or nutriton?
- What do you really wanna get out of your goal?
- Why?
- What do you feel is the single biggest obstacle between where you are now and where you want to be?
- If you could sit down with me in person and ask me one question, what would it be?
- If you have any other questions regarding fitness or nutrition let me know in the comment section
If you’re a regular reader of my blog, it’s really important that I know what you want, so I can give it to you
Oh and remember about our new camp coming up! We have about 8 spots left after the promo we just ran
And yes that is a pic of one of my cheat meals! Chocolate pancakes with strawberry, and more chocolate!
Spread the word!
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Friday, March 6th, 2009
Hey everbody! It’s been a long busy week so ill get right down to fridays tip. A big way to save a crappy meal is to drink a protein shake along with it. Now don’t get me wrong this is for those occasional mess ups. Im not saying you can cheat all day as long as you drink a shake.
Ive had people left and right ask me what supplements do I need, what is good, what do you use. So here is my top 6 list of supplements:
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PROTEIN- I choose a good quality whey protein like lean from prograde http://bit.ly/WpwxG
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MULTIVITAMIN- Everyone and their mom’s should be taking a multivitamin. Nobody can get all the nutrients they need on just food alone so these are a must. I like to get VGF+25 http://bit.ly/WpwxG
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CREATINE- Now this isnt necessarily a must but I like it to keep my strength up. I dont like to get all technical with this since there is about a dozen different versions. I stick with the research proven micronized creating monohydrate.
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Pepto Pro- Now ask me if I drink this for the taste and ill tell you NO! But this is one of the best fast acting post workout protein you can drink.
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EFA’s- Healthy fats. Fish oil, omega’s, flax, and CLA. I can tell you right now people dont eat enough fats. These fats are actually healthy and help burn fat and regulate hormones.
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Vitargo- This is my favorite carb supplement for after a workout. Now on occasions when I run out of vitargo, I use pre and post workout from prograde. Or another thing I use is honey. Yup HONEY. Before there were all these post workout carb supplements, natures own natural post workout was honey and it was king. You need carbs after a tough workout to replenish glycogen levels.
comment any questions on here. Ill be glad to answer. Have a good weekend!
Tags: boot camp, bootcamp, list, personal trainer, san antonio, san antonio personal trainer, supplements, top 6
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Tuesday, March 3rd, 2009
So we shut the door on our promo! We had a great response and spots filled up in 3 days! You can still sign up at regular price, summer is coming up and it’s time to whip everybody into beach shape!
Ok now to the main topic. Iv’e had enough of those dangerous fad diets. I just have to blow some steam. With 4 years of experience helping people lose weight fast, I know first hand how susceptible people are to false claims from fad diets. We leave in a world of extremes now a days and people are always searching for the instant button. Results overnight. Thanks to my blog, newsletter, and fitness/nutrition programs I am educating men and women on how to instantly recognize the 3 keys to a dangerous fad diet.
It should be a crime what some of the fad diets do to your metabolism. Yeah lose like 50 pounds in 3 weeks but they destroy your metabolism and cause you to gain the weight back tenfold. What happens is your body loses more muscle mass than actual fat. That slows down your metabolism dramatically and you end up worse than you started. That is why people on “diets” gain their weight back!
I beleive in a much more sensible approach to losing weight fast. Here are my top 3 keys for instantly recognizing a dangerous fad diet:
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One Ingredient Diets – Any Diet that preaches eating only one ingredient such as grapefruit, soup, chili, ice cream(yea ive actually heard that myth) for an extended period of time can be shot down immediately as a fad diet.
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Fasting-A “lose weight fast” program that advises extended periods of fasting should be avoided at all costs. Very simply, not eating will wreak havoc on your metabolism. Not eating is potentially the worst thing anyone looking to lose weight fast should do!
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Miraculous Claims-Ok anyone with common sense could see when it’s too good to be true, it probably is. You know those ” Eat this fruit and lose 20 pounds” claim.
The worst thing is when your trying to work online and all these pop ups about miracle fat loss.
Nothing makes my blood boil like the Weight Loss scams I see online. They drive me nuts.
Now it’s bad enough they make absurd claims that are just flat out lies. But what takes the cake is the fact that nowadays they are fraudulently using the Better Business Bureau seal of approval to flat out trick you. Can you believe that?!
So how can you tell if that’s the case?
Simple. If you see the BBB seal on a website and it does NOT hyperlink to the Better Business Bureau website (which is BBB.org) so you can review the company’s history, then it is a fake. It is a scam. The people that have created that site are liars!
Legitimate companies like Prograde Nutrition (www.getsexysanantonio.getprograde.com) go through the trouble of actually going through the process of getting approved by the Better Business Bureau. When you go to their website you’ll see the BBB seal. And it is legit because it takes you to BBB.org to prove it when you click on the image.
The Internet can be a scary place. But there are good people and good companies doing business online. And now you know one more way to recognize them – AND the bad guys.
Here to help,
Jonathan
PS – If you’re looking for the highest quality nutritional products on the Internet from a company you can trust, well, look no further than Prograde Nutrition (www.getsexysanantonio.getprograde.com)
Tags: boot camp, bootcamp, diet, diets, fad, fad diets, fitness, personal trainer, personal trainer in san antonio, san antonio, trainer
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Sunday, March 1st, 2009
Warning! This special promo will get you results! Forthis week only all new campers will get the ultimate
transformation package for $185 instead of $250! We won’t let
the economy get in the way of your beach body.
Especially with spring break and summer coming up.
Use your income tax where it will do the most good.
We have only 2 spots left, after that the promo
becomes invalid. You can still sign up at regular
price.
Your fitness goals deserve the best
attention so I limit the amount of campers. Hurry
and
reserve your spot. Promo lasts till Monday at midnight so act
now!
P.S Only 2 spots left!
Check out the cool new vid
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