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                        Socal Fitness 4 U -  Training
General Fitness
  • Cardio/Aerobic
  • Boxing/Martial Arts
  • Athletic Performance Enhancement Training
  • Video Breakdown Training (If athlete playing a sport)
  • Prepare Training for Physical Testing
  • Fee 20.00 per hour or Negotiable


                                          General Fitness
The old fashioned way of training you earn it all yourself.  
I use the Marine Corps training and calisthenics along with walking/jogging. 
Push-ups, crunches, leg-lifts, back-arm pushups on a bench.  Up downs,
Bends and Thursts, 4-count berpes. 
These are all forms of general type fitness exercises that can be performed on any
grass surface or mat/towel.
The art of learning your body with simple movements.
These movements can be exercises without weights.
Or boxing basics:  Jabs , hooks, crosses and upper-cuts. 

This sounds easy but if you've never done them you'll feel it.
Just like any physical activity you get better with time.
Muscle memory is automatic for some and others it comes a lot harder and longer,.
This is done one punch after another alternating your feet with circle blocks and upper
blocks you can really get a good workout.  Tempo and pace is always set by the client.
This not only good for the limbs but for control and balance.
You gain from teaching your body these movements and your body will adapt.
                                       Aerobic/Anaerobic Workouts
The difference between these two type of workouts is:
one is performed when you can talk normally (aerobic) 
and the other is short explosive movements done at or near 100 %(anaerobic).
Aerobic workouts are structured around walking.  The time is 15 minutes or 30
minutes of non-stop walking.  The pace doesn't matter when beginning.  Your
life is unique.  There are some opportunities that you might not realize as a training
opportunity.  For instance parking further away from the entrance to work.
Taking part of your lunch if you get an hour or you're able to walk 15 minutes away from
your job and walk back 15 minutes which is 30 minutes.  Most people who do this
don't want to get all sweaty.  Its done at a comfortable pace.
Anaerobic sprints performed near maximal output.  This type of training is for
players who play in Anaerobic type sports.  This training can vary depending on
what sport and how long the sport depends on recovery between sprints or sequences
during the game.

However if you feel like you need to push your anaerobic levels for whatever reason.
Then you can cycle your training to include some anaerobic training.
RICE is the acronym for Rest Ice Compression Elevation.  Some people like to
use heat and ice but it depends on the type of injury sustained.  Ice is usually
applied when players no longer will re-enter the game. 
Plyometrics is a series of different bounding, jumping movements on two legs or
off one.  This is used for athletes who compete in sports that require a large
amount of jumping such as basketball and volleyball. It's really a hard workout.
It's not recommended for those who just want to get in shape and lose a few pounds.
                                  Physical Test Preparation
The people who desire training for agility drills or strength tests for jobs or athletic
performance testing.  I will need the guidelines for the testing before planning the
training.  We will structure training to pass the test.
Football players undergo a combine.  A series of tests vertical jump, bench press
for reps, 40 yard sprint, T-shuttle.  They also schedule individual drills that are
performed against other players who are at the combine.  Training would be
structured to prepare players for these tests.
                                   General Fitness and Workouts
This is the start for people who don't workout at all.
These are usually people who are looking for a short-cut to losing weight.
They don't like training.  In fact they hate sweating and anything that has to do
with physical training.
They never set foot in a gym and don't plan on it.
They rather eat & drink and just enjoy life.
But someone or something has changed them into at least wanting to workout.
If your a person that fits in this category than you might want to start training on
your own.  I've heard many of these people say I won't train in the Gym.  I want to
get in shape first and then start training in the Gym.  So I understand why
someone would not want to go to the Gym feeling ashamed about your physical
status.  But you've got to start somewhere at sometime Today might be a good time
to start
If you're in this group then you can begin training on your own (Program 1)
Start out walking.  
Park your car further away and walk. 
If you got stairs at the job use them instead of the elevator or escalator. 
Try and find ways to be more physical.
By all means don't be more lazy find a way to be more physical.
Program 1
start by walking 5 minutes away from your place of residence and turn around and
go back.  Hey that's 10 minutes of training.  A good start to training. 
You can see how far you can get in 5 minutes and returning in the same amount of time
as you started.

As it get's
easier you can increase the time you train.  You can stay at the 10 minutes and
just see if you can get further then your previous workouts.
You'll begin to feel confidence as the walks become easier.  You can increase the
time you head away from home but remember that you'll have to walk back.
Nutritional Balance
When you begin training your appetite will change.  You might find that your
hungry more often.  Some say this is a bad thing.  I say feed the hunger.  Don't
starve yourself.  How much you eat during one sitting can make a difference the
next time you eat. 

Fad diets, drastic changes to ones eating habits usually has a drastic result.
In the early going many people reap the benefits,  But in the long run you've got to
ask yourself can you live off of what your eating the rest of your life?
If the answer is no then the most beneficial way is I have clients send me food journals,
They track everything they eat during the day.
If they cheat I'll know.  But more importantly they'll know.
The journal is collected and updated by me with notes and suggestions.
The goals are all the clients.  The choices are all the clients.
I just remind them every week when I send the journals back.
Let's get down to what is real and what is not. 
People who eat healthy constantly are for the most part abnormal. 
Asking everyone to eat a certain type of menu for the rest of their lives is not
practical for many people.
Eat as many times in the day as you want to.  Don't eat until your full.  Chew
your food.  If you find yourself burping and having stomach pains after eating
certain types of foods, don't eat these foods because your body is telling you to
stay away from them
Preparing your meals is the best way to go.  If you eat out don't super-size. 
Develop new habits is the hardest part of training.  Maintaining good habits the
rest of your life is a skill that will not take place over night.
Eat light meals that you can easily digest.  The proper types of foods have
already been identified on numerous lists. To bombard anyone with this over
and over is pointless.  Each individual has weaknesses and strengths I'm just
here to point out the choices over a course of a day, week, month.
Need - Training that is hard enough to experience gains but not hard enough to
get injured along the way.
A period of rest and recovery is an important part of training.

Overtraining could lead to lack of energy.

Just because you train does that training help you in the sport you play?
Is it psychological?  Specific training that allows one to feel much better
or help them with the sport is targeted training.
Athletes who want speed and lateral movement can get this training at a variety of
specialized facilities in the area. 
I do work on this area with athletes.  My method is working form, pace, technique. 
Drills done repetitively produce the correct muscle memory response.
Video breakdown is an analysis using game film provided by the client.  I will
watch your games and determine what you can do in training to help you become
a better athlete.  We plan a workout and you start training.
If you have general questions then your welcome to e-mail me your questions.
If your looking for someone to help re-organize your workouts.  Then you can
explain what your problems are and what you do as far as exercises, reps, sets,
duration of time between sets, your goals, your daily intake of nutrition. I will try
and send you a response.
                                Contact Me First by E-mail.
You can ask questions and tell me what your problems are.  Maybe we can
communicate through e-mail and I might have some ideas to help you.
Payment must be received prior to the training session.  No free sessions are
available.  You can schedule a training session and cancel anytime without being
charged for it.  As long as I don't arrive at the training site.  If we schedule a
training session and you miss the appointment and don't call prior then you will
be charged for the entire session.  Checks will be accepted.  But training doesn't
start until the deposit is posted into my account.  I don't accept credit cards. 
Cash is always fine.
A person can train as many days as they want to.  Each person has so much
time to give to training.  Traffic can hold up people.  Lifestyle can also prevent
someone from meeting on time.  These events are sometimes unforeseen and I
will allow someone to have chances.  But If it becomes a pattern then you'll need
to find another person to train you.  A phone call is easy to do.
People like to get something for nothing.  All too often in a Gym people will try
and copy your workouts.  That's fine.  If you want to learn my training techniques
and schedule 1 workout.  That's fine.  If you pay for a weeks worth of training
that's fine to.  You can quit training any time no contracts, no questions asked. 
I will listen to clients and try my best to help each individual get what they're
paying for.  I have trained for 25 years.  11 years of coaching experience from pop
warner to high school.  4 years in the United States Marines.  I worked 2 years
under Marv Marinovich training athletes.  I'm comfortable in the knowledge I have
gained throughout the years.  I'm not the only trainer around.  I don't have any
short cut programs or give any special speeches.  I believe a trainer is only as
good as the person they train.  My best pupils have been females.  Of course the
most athletic are the players who I trained in preparation for the NFL combine.
If you pay attention and work with me I can help you.  If you rather do it yourself
or train with numerous other trainers who are in Southern California by all means
do it.  They're many good Personal Trainers that can help you.

                                             Question & Answers
Q:  Is a gym membership required to workout?
A:  No.  You can do physical activities in almost any place of your choosing.  
However you want to train in a place that is specifically set for training.  If you
choose a familiar place like a back yard you might not train.
Q:  I want to start training but don't know where to begin?
A:  Take one day at a time.  Pick a time and train.  Don't worry about tomorrow. 
Just do what you can that day.  The hardest part of the workout is to start.  Once
you arrive then you can learn what to do.
Q:  What is the difference between cardio and strength training?
A:  Cardio is related to your heart.  This type of training is best accomplished by
walking, jogging.  Most clinical studies suggest a workout period of 30-40 minutes
at 60-75 % of your maximal heart rate.  
A:  Strength is measured by performing 1 repetition.  This is a maximal lift. 
Strength training has different aspects since most people who train don't perform 1
rep exercises there entire workout.  Strength is built in various ways and methods
depending on what your goal is.
Q: So what is 60-70% of your maximal heart rate?
A: The rate of exercise should allow you to complete 30 minutes of non-stop
walking, jogging.  If you go too fast you won't be able to sustain the pace for the
time.  If you went too slow you won't feel like you've done anything.  So it's wise to
start out slow and build up speed.
Q:  Women have asked over and over again how to lose weight especially the hips,
buttocks, abs, and tricep area of the arm.
A:  Train and eat with sense and balance. No spot reduction to weight loss. 
Legs:  Squats, Leg Presses, Leg Curls, Leg Extensions, Calve Raises.
Back:  Deadlifts, T-Bar rows, Seated rows, Pulldowns, One-arm rows.
Chest: Bench, Incline, Flys, Pullovers.
Shoulders:  Shrugs, upright rows, front, lateral, rear, presses
Biceps: Curls, preacher, alternate, concentration
Triceps: Lying, Rope, Pressdowns, Reverse, One arm, kickback, dips

The Training arena has many types of tools to use. (weights, cardio
machines, steppers, plyo balls, yoga, dance, the list seems endless)
only you know what you prefer to do or want to explore,.

the method in which you use the various tools is vast and sometimes
overwhelming heavy, combine exercises, cycle training, pyramid using
a combination of the frequency in between sets and the amount of weight
you have on.

Experimenting with all of these will give you certain gains.  Sometimes it will
not.  The joy of training is taking yourself to the next level.

I'm only a guide.  I only can offer you a list of choices.  You have to be the one
to decide today what you're going to do.

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