Tiny Frog | Personal Trainer San Diego / North County

How to Choose the right Personal Trainer for you?

Jun 11 2010

Having been a personal trainer for over 20 years I’ve been asked this question many times. There are a lot of personal trainers out there and many are down right dangerous and can sometimes hurt an unsuspecting client. Do a Google search of “San Diego Personal Trainer” and you will turn up hundreds. So how does someone know who is good, bad or “ugly”… so to speak? The best way is by a reliable referral but many times that can be wrong, especially if the source has different goals from you. You should start off by doing you’re own investigation if someone refers you to a Personal Trainer in Chicago or any other state for that matter.

I’ll start off by recommending you look at the type of certification your personal trainer has. I don’t like to talk negative about any individual or company; so I’ll just name the one’s I feel are top of the line when it comes to making sure your trainer is right for you. If a company isn’t listed it doesn’t mean they are not good, it’s just all a matter of opinion. My opinion was based on several factors:

1) What certifications my peers have, who do I respect as a good Personal Trainers.
2) What pre-requisites are required to obtain the certification? i.e. college degree or no background.
3) How long the company has been in business?
4) Is the company an industry leader in research and development when it comes to sports and fitness?
5) What credentials do most of the Athletic Trainers hold, who work for many of the professional sports teams?
6) Do they specialize in Personal Training certifications or do they dabble in many different areas related to fitness?
7) Are their continuing education credits accepted by the top organizations in the field?

Here are some of the companies I feel are at the top of the fitness field in what they offer:

The NSCA (National Strength and Conditioning Association)
This certification is widely accepted and known as the gold standard in sports and fitness. It has all the credentials I’ve listed above and most respected professionals in the field who work for sports teams or write for fitness journals or magazines have one of these certifications.

The ACSM (American College of Sports Medicine)

This organization has many different types of certifications specializing in Clinical, Specialty and Health and Fitness. They are also known as an industry as a leader in Sports and Fitness. The ACSM is also a the top in the world of sports and fitness research and development.

The NASM (National Academy of Sports Medicine)

This certification is one that can be obtained without having a college related degree and is in my opinion the best one for trainers that do not have an advanced education in health and fitness such a Bachelors, Masters or Phd. The NASM also offers a variety of certifications for the fitness professional.

Another credential worth mentioning is if your Personal Trainer has an advanced degree like a Bachelors, Masters or Phd. in a fitness related field or has clinical work in a hospital or organized athletic program, like a college or sports team. These individuals usually possess knowledge of periodizing a program through different phases of the clients fitness level or season.

There are many other signs of a good personal trainer but as many people don’t realize there are certain signs differentiating a professional from someone in the business as a hobby or side job:

Are they on their cell phone while you’re working out?
Do they care for you as a person?
Do they show up late or leave you standing?
Do they spot you on all overhead movements?
Do they have a game plan or show up with nothing in hand and and act like they have a game plan and “wing it”?
(Lets face it, if they are a busy trainer how do they remember all the exercises every client does as well as the weight lifted)
Do they explain why they are doing things and change it up if you’re not seeing progress?
Does their body inspire you or do they look like they need a Personal Trainer themselves?
They should be insured and CPR certified.

Finding the right Personal Trainer is hard to do, because they not only have to be good at what they do, he/she should be professional, courteous, friendly and have a good personality. Personal Training is a service related industry and does not have a governing body to regulate who can call themselves a Personal Trainer and who cannot. Until the state or federal government decides to monitor the industry, people will have to use due diligence in who they select to help them reach their fitness goals.

Thanks for stopping by, if your interested in hiring me for personal training or nutritional advice this can be done via email and Skype. Here’s my contact info.

What are Probiotics?

Jun 10 2010

Many people suffer from gas, bloating, stomach cramping, and diahhrea along with a host of other ailments. The problem many times can be fixed by simply cutting something out of your diet, like hamburgers, hot dogs or beer…sounds like the ball game to me. At any rate, see your doctor first and ask he / she about probiotics for your ailing gut.

Probiotics are used for Dyspiosis or an imbalance of the bodies intestinal flora. This imbalance of delicate intestinal “good” bacteria is important for many functions in the body, especially immune health. The two most common ones used in supplements and other foods fall into the following categories, Lactic Acid Bacteriaand Bifidobacteria. There are so many versions out there of each, that people don’t have an idea about which one to get, especially since you need an english degree to pronounce some of them. So I’m going to start out by introducing a few you may see in some products and what each particular one does for your body.

1.) BiofidoBacterium Bifidum- Enhances assimulation of minerals, ie. Calcium, Magnesium etc.

2.) BiofidoBacterium Longum- Helps reduce diahhrea from antibiotic usage. It’s also among the first to colonise the sterile digestive tract of newborns and predominates in breast-fed infants.

3.) Lactobacillus Acidophilus- A natural antibiotic and has been used to treat or prevent vaginal yeast infections, yeast infections of the mouth, or diarrhea caused by taking antibiotics.

4.) Lactobacillus Bulgaricus- This particular substance is transient and needs to be continually supplied because it won’t colonize in your intestines. It’s mostly used to help regulate PH and It is often helpful to sufferers of lactose intolerance because it helps ferment lactose. While fermenting milk, it produces acetaldehyde, which is one of the main components of yogurts aroma.

5.) Lactobacillus Plantarum- Helps to synthesize L-Lysine which is used to prevent cold sores. It also assists in making N.O. (Nitric Oxide)

6.) Lactobacillus Rhamnosus- Helps colonise the geneto-urinary tract to help prevent infections.

7.) Lactobacillus Salivarius- Helps to protect the teeth from cavities and sweetens the breath.

Probiotics are best taken with take with Fructo Oligosaccharide. A fiber which is food for the bacteria to help them grow.
Also, be sure to get an enteric coated version. This will allow the supplement to bipass the stomach acids and reach your intestines for maximum utilization.

Caution: if you are pregnant, immune suppressed or have any disease or condition that you are under the care of a physician, nutritionist, dietitian or other health care professional, always seek their advise before taking probiotics. It is advisable to get your doctors permission before taking any supplements as you may also encounter dangerous drug interactions or complications you may not be aware of.

The information obtained here was was from various web sites and a TLN television program- “Your Health”, with Dr. Richard and Cindy Becker, a great show on daily.

Are you at risk for Heart Disease?

May 21 2010

We workout with a personal trainer, we eat right and see our doctor routinely to make sure everything is working properly. However not all people are so diligent when it comes to their health. A much larger percent of the population takes better care of their car, boat or motorcycle as if that is what’s going to matter when they reach their golden years. The truth is we have only one body that the good lord has given us, and it has to last a lifetime. Many people neglect it until the day something goes wrong and hopefully by then it’s not too late.

So what can we do to keep the ultimate mode of transportation running smoothly? If you are one of those people who neglects your Ferrari, you can start off with a trip to your doctor for a complete blood work up. Always ask for your results and keep a file of the tests in a medical journal or folder. Whats normal for you now may not be normal in 10-15 years, even though your results falls into the “normal” range, which is rather wide. Below is a list of what your doctor will more than likely check.

Cholesterol:

Desirable – Less than 200mg/dl
Borderline high – 200-239 mg/dl
High – great than 240 mg/dl

HDL: (Good cholesterol)

40 mg/dl or less indicates at risk

Ratio of good to bad: (Total cholesterol/HDL= Ratio)

Greater than 4.5 indicates risk

LDL: (Bad Cholesterol)

Desirable – Less than 130mg/dl
Borderline high – 130-159 mg/dl
High – great than 160 mg/dl

Triglycerides:

Greater than 200 mg/dl may be at risk

Here are some other important nutritional facts to follow to help extend your bodies “Mileage”:

Sodium:

keep intake between 1500-2400mg per day

Water:

Drink at least half your body weight (lbs.) in ounces.

Fiber:

Eat at least 25-40gms per day.

Nutrition:

Eat at least (4) servings of fruit and (5) servings of vegetables.
Eat every 3-4 hrs whenever possible, that 5-6 meals a day.
Eat protein with each meal and a variety of it.
Eat 2/3 of your calories before 2/3 of your day is done.
Do not eat more than 10% of your total calories in sugar.
Eat more nuts and seeds instead of saturated fats.

Good luck and as always check with your doctor or dietitian if you are under their care. The above recommendations are for healthy adults.

Do you have Metabolic Syndrome?

Apr 30 2010

So you decided to lose weight and you think you’re doing pretty good job eating right and exercising. You lose a few pounds but can’t seem to “shake” losing that belly fat. Beware, there may be an underlying problem and all that time and effort could be futile if you don’t get checked out by your doctor.

What I’m talking about is a condition called Metabolic Syndrome. If you have Metabolic Syndrome your risk for coronary heart disease and other plaque build up related problems in the artery walls and type II diabetes. It’s estimated that over 50 million Americans have it and it’s on the rise. Two of the most common characteristics are abdominal obesity and insulin resistance (can’t use insulin efficiently) which is what causes the belly fat.
So how does one acquire this condition? Researchers are not quite sure and believe genetics plays an important role, however certain factors like lifestyle and eating habits definately increase your risk for developing it. Some of the conditions associated with it are, physical inactivity, excess body fat, aging, smoking and hormonal imbalances, all of which a daily exercise program can help.

If you think you have metabolic syndrome see your doctor and ask he/she to do a blood evaluation on you. One of the blood tests for Metabolic Syndrome is an elevated level of C-reactive protein.
Below I have outlined what the American Heart Association and the National Heart Lung, and Blood Institutehave suggested should be checked. If you have three or more of these characterisitics you more than likely have Metabolic Syndrome.

Elevated Waist Circumference:
Men- Equal or greater than 40″ or 102cm.
Women- Equal or greater than 35″ or 88cm.

Elevated triglycerides:
Equal to or greater than 150mg/dl.

Reduced HDL (Good) cholesterol:
Men- Less than 40mg/dl.
Women- Lessthan 50mg/dl.

High blood pressure:
Equal to or greater than 130/85.

Elevated fasting glucose levels:
Equal to or greater than 100mg/dl.

It has been said that a supplement called Chromium Picolinate can help individuals who have insufficient insulin. It’s relatively inexpensive and may be worth trying. Use due diligence and research more about it on the internet. As always I recommend above all getting checked by your doctor first and ask he/she what they would recommend.

Good luck

Information obtained from Nutrition for Professionals, 8th edition. Greg Salgueiro and Sara Hauber.

Work your Butt off

Apr 16 2010

With summer time right around the corner, there’s an endless number of outdoor activities to keep even the slowest metabolism busy. Roller bladding, kayaking, tennis, softball, volleyball, basketball, baseball, soccer, swimming, hiking, jogging, walking, ( sorry I refuse to include golf ) and last but not least, biking.

Biking has become very popular especially after Lance Armstrong became so dominant but looking at the mechanics of biking, what is it that works the legs more vs. the buttocks or glutes? It’s simple, two things determine what muscle group is going to be doing most of the work.

1) When you pedal in the coasting or upright position you work primarily the quadriceps muscles; however, the minute you lean over to pedal uphill or generate more speed, the glutes are engaged far more, which brings me to the second thing.

2) A small adjustment to make biking work your Booty beyond any other sport or cardio activity is to move your foot forward more on the pedals (so you’re pushing with your heels). This adds another dimension to working the glutes and hamstrings by changing the angle of the motion. The foot is more forward instead of backward and forces the glutes and hamstrings to get more involved.

Another way to ride your bike is to do interval sprints. Ride fast for 20 seconds and easy for 40 seconds. Do that on and off for 20-30 minutes in the position I stated above and your butt will be screaming

Remember to always wear a helmet and use caution when riding in crowded areas like the city or bike path. Wearing a heart rate monitor is also a good idea to make sure you are working within your target heart rate. Check with your doctor before exercising if you have not exercised in a long time or have any shortness of breathe, pain in chest or dizziness.
Thanks for stopping in.

Herbs and Prescription drugs- A dangerous mix.

Apr 7 2010

If you’re using an herbal supplement to improve your health, you should beware of some deadly combination’s with prescription medications. Most of us think herbs are natural so they are safe, but that’s not always true. I will only discuss some of the more common herbs and prescription drug combination’s that could have devastating effects:

1) Garlic– Other than bad breath, most of us take garlic for our immune system or to lower our cholesterol. However, if you are taking any kind of blood thinners like Warfarin or aspirin, it could cause excessive bleeding. In addition, if the individual is taking Immunosuppressant medications, it may decrease there effectiveness. For diabetics, it could cause a drop in blood sugar.

2) Gingko Biloba– An herb that’s used to help with memory and depression is also dangerous when combined with anti-depressant medication. When taken with anti-depressants, Ginko Biloba may increase prescription drug levels in the blood. Like Garlic, Ginko may also increase the risk of bleeding when combined with blood thinners.

3) Kava– This herb is primarily used for relaxation and sleep. It can be damaging to the liver and cause comas when taken with sleeping pills, anti psychotic medicine, alcohol or drugs used to treat Parkinson’s disease.

4) Sam-E- Used to ease the symptoms of depression and sometimes joint pain. When taken with SSRI antidepressants, a person can have a small risk of developing Serotonin Syndrome, which is dangerously high serotonin levels that can cause headaches, upset stomach, restlessness and even coma.

5) Saint Johns Wort– Another herb used to treat depression, can weaken the effectiveness of antibiotics and birth control pills if taken together. It can be especially dangerous when taken with cancer drugs, heart medication and immunosuppressant medications and may also cause serotonin syndrome if taken with SSRI anti depressants.

6) Dong Quai– This herb is often used to ease the discomfort of premenstrual syndrome and cramps. It too can increase your risk of bleeding when taken with blood thinning medication. When taken with Saint Johns Wort, and certain antibiotics it can increase a persons sensitivity to the sun.

7) Echinacea- The herb most commonly used to boost the immune system, may cause liver damage, when taken with anabolic steroids, hormone precursors like DHEA, benzodiazepines, calcium channel blockers or HIV protease inhibitors. It may also interfere with immunosuppressant medications for organ transplant patients.

Remember to always check with your doctor before taking anything with prescription medication. Always rule on the side of caution, especially before surgical procedures. As the old saying goes, “an ounce of prevention is worth a pound of cure”.
The above information was obtained from SHAPE Magazines, March 2005 issue- Deadly Combos by Mary Jane Horton.

Antioxidants and how they work

Mar 22 2010

It is not the passage of time that ages us, it is the accumulation of environmental stress, physical stress and emotional stress that breakdown our bodies into the condition we call aged. The aging process is much like the rusting of a car or the rotting of fruit; for example when you cut an apple and leave it on the counter for a while, it starts to turn brown. That rusting or fruit spoiling is called oxidation and our bodies go through the same process. The antioxidants in certain foods help protect us from Free Radicals that attack our cells membranes and cause this “Oxidation” that ages us by destroying our tissues.

Here’s some of the things free radical damage can do:

1. Impair cells ability to transport nutrients into the cell and it dies without replacing itself.

2. Impair the cells ability to transport waste products out of the cell, thus the cell can become ‘strangled’ by it’s own waste, which can result in the cell dying before replacing itself.

3. Damages the cells DNA so that instead of the cell being replaced by another healthy daughter cell, it is replaced with a mutant cell that does not function properly.

4. Damage the lysosomal sac and release deadly lysosomes, which are enzymes that destroy other cell components. This leaves the cell devoid of working parts and the body becomes one cell older.

5. Fuse proteins together in such a fashion that the proteins do not function properly. This can damage a cell so that it does not perform and does not produce a healthy replacement.

6. Form byproducts. These residues accumulate over time and interfere with all function.

The most damaging aspects of free radicals is their effect on a cell membrane. Curbing free radical damage has an age-retarding effect, It can improve the quality of life as well as the length. Scientists have estimated that each cell in your body suffers from 10,000 free radical ‘hits’ each day. Free radicals not only damage cell membranes, cellular proteins, DNA, RNA, and other essential body components, they also disrupt normal bio chemistry that may lead to many diseases. Free radicals may worsen existing conditions, antagonize the healing process and create an environment for pre-dispositioned (hereditary) diseases to set in.

So, what is the solution to free radical damage? A substance that slows the oxidation (or cell death) of free radicals is an antioxidant. Antioxidants, also protect other substances against damaged caused by oxygen. Scientists estimate that there are over 4000 antioxidants nature provides to help protects us. Below are some of the most common ones as well as most powerful.

Resveratrol– One of the most powerful and found in red wine.

Polyphenols– Found in berries, tea and coffee

Quercetin– Apples

Vitamin C– Fruits

Co Enzyme Q10– Body stops making it after age 40

Omega 3 Fatty acids– Fish

Lycopene– Found in tomatoes

Beta Carotene– Found in carrots

Lutin– Found in spinach

One food in particular has received a lot of attention lately. The Acai berry, found in the rain forest of Brazil. It is in a particular class of antioxidant flavonoids called anthocyanins. Anthocyanins protect many departments of the human body. It is believed to be one of the most potent antioxidant containing food items in the world. Not only is it high in flavonoids but it also includes amino acids as well as omega 3 fats.

As always be sure to check with your doctor before taking any supplements, especially if you are under their care for any medical condition.

Pain Management

Mar 9 2010

PAIN………It is a convenient excuse many people use for not staying in shape. My philosophy is: “If your going to be in pain, at least be an ‘in shape’ person in pain.” Your lungs, heart and all your body’s systems depend on regular activity to maintain healthy function. Pain free or not, this will never change.

If anyone knows about exercising with pain it’s me. I’ve had 8 knee surgeries (all on the same knee) elbo surgery, foot surgery, two hernia operations, herniated disk in my low back, herniated disk in my neck, a broken arm and 5 concussions. Lets just say I took things to the extreme when I played sports. Although I am in constant pain in one way or another, I always manage to exercise. Believe it or not I feel worse if I don’t!

Because of my vast injuries, I am well aware how to push an individual (in a healthy way) to maintain some sort of fitness, in spite of pain from old injuries.

People often ask me what supplements I take for pain management. My personal philosophy is to check with the doctor first, and consider my natural options after consulting with he/she. If supplements don’t work, my last resort is to reach for drug therapy. With the numerous side effects commonly associated with pain medications, I try to reserve these as my last option.

I am just reminding you that I am not a doctor. I am only stating what I personally take and why. You are the master of your own body, and have to research choices that are right for you and your own personal medical history.

I take daily for inflammation control and pain management:

1 oz Acai Berry juice
1,000 mgs Boswallia extract
1500 mg MSM / Glucosamine Sulfate / Chondroitin Sulfate
240 mg White Willow Bark (Natures Aspirin) 2x’s a day
4 grams Omega 3 Fatty Acids DHA & EPA (2 morning 2 night)
500 I.U. Vitamin D-3
1,200 Calcium Citrate + Magnesium

Abdominal Training Tip

Feb 8 2010

Most of us are familiar with training our abs. We do sit ups, crunches, leg lifts along with a multitude of other exercises that work the “Beach Muscles”; however there is an overlooked muscle in the abdominal cavity called the “Transversus Abdominis” and it acts like a natural weight belt, by keeping the stomach from sticking out or protruding. If you are one who suffers from lower back pain this weak muscle may be the culprit as it provides thoracic and pelvic stability. For all the women out there this muscle helps a great deal in the delivery of a child. As always check with your doctor before attempting any exercises while pregnant or injured in anyway.

So how does one work the muscle that helps to keep a protruding belly in check? It’s called a Stomach Vacuum or Abdominal Draw.

Start by laying on your back. Slowly take a deep breath and then exhale all the air from your lungs. After all the air is out of your lungs pull your stomach in like you are trying to have it touch your spine. Once you have compressed it in as much as possible hold it for 10 secs and release it. Repeat this 4x total. Now you have one more ab exercise to add to your arsenal.

Indole 3 Carbinole

Jan 11 2010

There’s a new supplement on the market called, Indole-3-Carbinol. It is great for fighting cancer as well as being an anti viral compound. It consists of the substance found in such vegetables as Cauliflower, Broccoli and Brussel sprouts. You can get it at any health food store.
As always check with your doctor, dietician or nutritionist before taking any supplements as they are not regulated by the FDA.

If you cannot find it locally, Amazon has very reasonable prices.

How to Choose the right Personal Trainer for you?

What are Probiotics?

Are you at risk for Heart Disease?

Do you have Metabolic Syndrome?

Work your Butt off

Herbs and Prescription drugs- A dangerous mix.

Antioxidants and how they work

Pain Management

Abdominal Training Tip

Indole 3 Carbinole

WHAT TYPE OF PERSONAL TRAINING ARE YOU LOOKING FOR?

Online Training

Studio Training

In-Home Training

complimentary evaluation

recent posts

Losing Covid weight

Healing Osteopenia and Osteoporosis the natural way

fearless fitness youtube