Health Articles - San Diego Personal Trainer

How to eat during Thanksgiving and not gain weight

11/21/2016

On average most people can gain 7-8lbs during the Thanksgiving holidays. With the work parties and family and friend invites all you do is eat! Many different types of carbs from mashes potatoes to rice. Also meat galore from turkey, chicken, and rib eye! Name it all the delicious and juicy foods come out at this time of the year! We love it! BUT....this also is when we gain weight...not good weight! We gain a few pound that usually gets rolled over the next year, our high blood pressure goes up, our salt intake is high, our sugar levels spike through the roof with amazing desserts! What do we do?!

Here is the easy steps to eat it all in portions and still be full and satisfied! You won't have to miss a bite of any of your favorite foods by just following a few simple techniques!

1. Eat a healthy snack or meal before the big dinner
2. Drink water before you eat.
3. Stay consistent with your exercise and do it in the morning where you burn more calories.
4. Add an extra 20 minutes to your daily cardio routine
5. Listen to your inner alarm when it says stop eating!

If you follow these few simple steps you may gain 1 or 2 pounds or none and still eat all food you love during the holidays without sacrificing your heath and figure.

Happy Thanksgiving!

Marlon Licup
Master Trainer and Wellness Coach

My child needs mentoring! Fitness Mentorship! Accepting applicants!

1/4/2015

Best Personal Trainer San Diego is offering a fitness mentoring program for kids 16 and under!

Is this the right program for your kid? Ask yourself these few question. Is my kid not focused? Does he/she have a hard time listening to teachers and or any adult? Does my child need more discipline? Does your child need physical exercise? Have you been thinking about getting your kid in the right program that address all of these issues?

If you answered yes to a few of these questions or yes to all of them, then it is time to get your son/daughter in our new fitness mentoring program! We focus on their mindset as well as their physical capabilities to move to the next level! Whether your child has some disciplinarian issues or just want to be the best athlete in their class give us a call for a free consultation! This will be a one on one training that will focus only on your child! They will get all the attention they need to from our experienced instructors and we guarantee results for both mind and body!

Call now!

619-772-0494

(we have a limit of kids we put in our program so make your appointment now)

Best Boot Camp San Diego receives an Honorary Award!

5/2/2014

Press Release

FOR IMMEDIATE RELEASE

Best Boot Camp San Diego Receives 2014 San Diego Award

San Diego Award Program Honors the Achievement

SAN DIEGO April 25, 2014 -- Best Boot Camp San Diego has been selected for the 2014 San Diego Award in the Boot Camp Fitness Program category by the San Diego Award Program.

Each year, the San Diego Award Program identifies companies that we believe have achieved exceptional marketing success in their local community and business category. These are local companies that enhance the positive image of small business through service to their customers and our community. These exceptional companies help make the San Diego area a great place to live, work and play.

Various sources of information were gathered and analyzed to choose the winners in each category. The 2014 San Diego Award Program focuses on quality, not quantity. Winners are determined based on the information gathered both internally by the San Diego Award Program and data provided by third parties.

About San Diego Award Program

The San Diego Award Program is an annual awards program honoring the achievements and accomplishments of local businesses throughout the San Diego area. Recognition is given to those companies that have shown the ability to use their best practices and implemented programs to generate competitive advantages and long-term value.

The San Diego Award Program was established to recognize the best of local businesses in our community. Our organization works exclusively with local business owners, trade groups, professional associations and other business advertising and marketing groups. Our mission is to recognize the small business community's contributions to the U.S. economy.

SOURCE: San Diego Award Program

CONTACT:
San Diego Award Program

check out this inspirational video!

5/15/2012

Thanks to DDP YOGA! Awesome transformation!

Snacking Healthy Series: Mini Meals

2/7/2010

Mini Meals
Many experts are recommending several smaller meals throughout the day instead of the usual three. By eating at regular intervals, your blood sugar levels (and therefore your energy levels) remain stable. So, instead of that mid-afternoon crash, you'll be full of vigor through dinnertime! Eating every few hours (especially if you chew on fruits and veggies) can also help add extra nutrition that might be missing from other meals.

Snacking Healthy Series: Add snacks to subtract pounds

2/3/2010

Snacking Healthy Series
Add Snacks to Subtract Pounds
While some dieters happily accept when someone suggests a snack, others feel pangs of guilt when a nibble is merely suggested. However, there is nothing inherently wrong with a bite between meals. In fact, snacking might be the missing ingredient that will help you reach your weight loss goals.  But how can this make sense, since snacking theoretically adds calories?  Snacking doesn't serve to replace a meal. In fact, you should spread meals and snacks out by an hour or two, and snacks should total a couple hundred calories or less.   Munching between meals can actually reduce your overall caloric intake by curbing overeating at your next meal. By controlling later binging, snacking can help you stay on track. You can actually use this to your advantage. If you know you are going out to a big dinner with friends later, for example, make sure you have a healthy snack before you head out so you're less likely to order (and finish) a large entrée.

Snacking Healthy Series: How You Snack Can Make or Break Your Diet

1/2/2010

There is definitely a wrong way and a right way to snack. You should avoid sugary items like candy and soda, and shouldn't be consuming enough calories to constitute a meal. Instead, steer towards foods that will satisfy you and keep you feeling fuller longer. Fruits and vegetables are always a safe bet because they are low in fat and calories. (Just be sure to avoid high-calorie dips.) Yogurt, fruit smoothies, even a slice of whole-wheat toast all make great snacks during the day. Combining lean protein, some healthy fat, and complex carbohydrates will help you feel fuller longer.

Myths and Truths #6

12/30/2009

Myth #6: No pain, no gain!

Truth: Exercise should not be painful! At the height of your workout, you should be sweating and breathing hard. You should not be so out of breath that you cannot answer a question, but should not be so comfortable that you can carry on a full conversation. That's how you know you are working at a good level. It's important to distinguish between muscle fatigue (feeling "the burn") and muscle/joint pain (sharp and uncomfortable pain during movement). Pain is your body's way of telling you that you're doing something wrong. Listen to your body. If it's painful, stop!

There's a lot of fitness information out there- some reliable, some not. The important thing is to ask questions. If you don't understand something or question the source, ask a qualified fitness professional for their advice. Sticking to the truths of these myths will keep you healthy, injury-free, and on track to meeting your fitness goals.
SWEAT! BURN! BUILD!

Myths and Truths #5

12/9/2009

Myth #5: You will burn more fat if you exercise longer at a lower intensity.

Truth: The most important factor in exercise and weight control is not the percentage of fat calories burned, but the total calories burned during the activity. The faster you walk, bike or swim, for example, the more calories you use per minute. Although you will be burning fewer "fat calories", you will be burning more total calories, and in turn, will lose more weight.

Myths and Truths #4

11/19/2009

Myth #4: Performing abdominal exercises will give you a flat stomach.

Truth: This is similar to Myth #1 below. The fact is, the only way to get a flat stomach is to strip away the fat around the midsection. This is accomplished by doing cardio/aerobic exercise (to burn calories), strength training (to increase metabolism) and following a proper diet. Abdominal exercises will help to build muscle in your midsection, but you will never see the muscle definition unless the fat in this area is stripped away.

Integrated Body Sculpting

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Author

For 17 years, Marlon Matanza has helped clients to restore their health with weight loss, toning, cardiovascular, resistance training and the occasional body builder. As a Certified Personal Trainer and CEO of Integrated Body Sculpting a division of Optimal Physique, LLC, he customizes each work out to suit your body type in a fun and innovative way.

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