Healthy Eating During the Holidays

Healthy eating during the holidays...

It's on almost just about everybody's mind.

For some it is a reality.

For the majority of the population, the nutritional plan gets thrown out the window for at least a day -- that's if there are no leftovers.

I have to admit, I'm a sucker for pumpkin pie.

As a Personal Trainer in Manhattan Beach, CA, I spend a good portion of my time reminding my clients that their nutritional habits are just as important to achieving fitness goals as the exercise itself is.

So, if you've been exercising regularly this year and you've been following a reasonable eating plan, tomorrow is a little bit of a test.

The health club that I work at was actually packed tonight with people getting in a last workout before the holiday.

I'm planning on heading in tomorrow morning for my own workout to see some of the fitness diehards!

If you're not currently on a nutritional plan, but have been thinking about starting one for a while, my most highly recommended program is Precision Nutrition by Dr. John Berardi.

It's what I recommend to all of my clients and it does wonders for their bodies, both inside and out.

This time of year, (the span between Halloween and New Years), often presents the most trouble for men and women in terms of weight gain.

If you want to make this year different, treat yourself to a gift -- the gift of fitness and personal training.

We'd love to help make this year your most fit ever.

Schedule your complimentary personal trainer consultation today.

Have a terrific Thanksgiving!

Committed to your healthy eating and fitness success,
Boh

David I. Bohmiller, BS, NSCA-CSCS
My Personal Trainer School LLC

Becoming a Personal Trainer at My New Health Club

Becoming a Personal Trainer at a new health club is always exciting.

Since April 1st of 2008, I've been personally training clients independently; in their houses and in outdoor boot camps.


After moving to a new city (Manhattan Beach, CA), I thought to myself, why not go back to something that is both fun and allows me to meet tons of new people in my community.

So, I've taken a personal training position with a large health club... 120,000 square feet to be exact.

It has all the bells and whistles.

A pool, 2 basketball courts, a huge cafe with lots of healthy eating choices, a "yoga wing" to help keep the usual weightlifting noises to a minimum, and almost everything else you can imagine.

It's a beautiful place to workout and to work on becoming a personal trainer.

One of the factors that attracted me most, in addition to the above-mentioned items, is that this health club employs over 50 Personal Trainers -- all nationally certified and most degreed.

A lot of Personal Trainers new to the industry might think that this would prevent them from building their business for several reasons.

They might think that there would be too much competition or that the Personal Trainers with the most tenure would prevent them from creating a business foundation for themselves.

That thought process couldn't be farther from the truth.

When you are surrounded by that many successful Personal Trainers, especially those with education and personal trainer certifications from reputable organizations, you can't help but feed off their energy and enthusiasm.

This type of environment makes things better for both the Personal Trainer and for the clients who benefit from an increased sharing of ideas, techniques, and exercise programming among the Personal Trainers.

When you are passionate about something, you talk about it.

That exchange of thoughts makes every Personal Trainer better.

As soon as we pick up on something new, we try it for ourselves, make sure it works effectively, then we pass that new knowledge on to our clients.

This is one of the ways that we continue to help our clients get lasting results.

It's been about a year since I've been in the gym atmosphere and working in a close, athletic environment with 50 other Personal Trainers has reignited my passion and has me pumped every time I set foot in the gym.

Becoming a Personal Trainer is one of the most exciting choices I've made in my life.

And what is even more exciting is being able to share my fitness knowledge with men, women, and children who are becoming more conscious of the impact their own health and fitness will have on their lives today and in their future.

If you're thinking about a career as a health professional, visit our article section on How to Become a Personal Trainer or our directory about choosing a personal trainer certification.

Or, if you're a fitness enthusiast and are looking to expand your own fitness knowledge or are seeking the help of a Personal Trainer, visit Manhattan Beach Personal Trainer. Our team is looking forward to hearing from you.

Committed to your fitness success,
Boh

David I. Bohmiller, BS, NSCA-CSCS
My Personal Trainer School LLC

The 5 Biggest Health and Fitness Mistakes Made During the Holidays

Hello All,

My recent relocation from the 24 degree weather of Boston, MA to the sunshine and beaches of Southern California got me to thinking about the differences and the similarities of the holiday season for people around the country.

In Boston right now, we're celebrating the Patriots win and getting ready for a cold Turkey Day.

In Southern California, we may not have had as much luck considering the Chargers loss, but we're also getting ready for Thanksgiving dinner followed by a stroll along the Pacific Ocean.

Whatever your location, there are several truths to the holiday season.

The truth of the matter is that most people tend to put on some extra pounds starting with Halloween and continuing through the New Year.

And every year, many of us go through the same thought process.

You may have found yourself saying:

"This year is going to be different."

"I'm going to eat less. I won't have 2 desserts."

"I'm going to start exercising before the holidays."

"I'm going to stick to my New Year's resolution(s)."

To help you out this holiday season, we've put together a list of the 5 biggest health and fitness mistakes people everywhere are making and what you can do to make sure you don't fall into a weight gain trap.

Here are the Top 5 Health and Fitness Mistakes You May Be Making...

Health and Fitness Mistake #1

Not Having or Not Changing Your Cardio Exercise Program

Many people hit plateaus in the quest for better fitness. Sometimes it's a weightlifting plateau and sometimes it is a cardiovascular fitness plateau.

Remember, your heart is a muscle, too - the most important one.

If you aren't working it at all or if you keep doing the same cardio routine over and over again, then your heart is never challenged in a good way.

To make sure that you are training your cardiovascular system correctly, you'll want to cross train by employing several different cardiovascular activities.

Here are a few to get you started during the holiday season:

• Walking - Take a walk with family members before and/or after your holiday meals. It's a great way to burn a few extra calories and will warm your body up a bit (especially those of you in Boston and the colder climates).



• Cross Training - If you're at the gym, test out a machine you don't normally use.
  
  If you've been using the treadmill forever, the muscles you can see (your legs) and the muscles you can't see (your heart) are probably getting comfortable.
  
  Switching exercise machines will keep those muscles guessing and can even make the time seem to go by faster.

Health and Fitness Mistake #2

Only Doing Cardio

Cardiovascular activity will help your heart get stronger and help you to burn some fat and carbohydrate calories, but a faster and more efficient way to get to your health and weight loss goals is to couple your cardio with a weight lifting routine.

Weight lifting will help to build some lean muscle throughout your body.

Having a little more muscle on your frame will help you burn more calories throughout the day.

Health and Fitness Mistake #3

Eating the Wrong Foods...And Too Much of Them

It's hard enough to eat the right foods in the right amounts throughout the year.

During the holidays, offices and kitchens are often bombarded with sweet and sugary treats. It can be almost impossible to resist.

That's why so many people put on anywhere from 5 - 20 extra pounds during the holiday season.

If you're concerned about gaining weight during the holidays, these 2 tricks will help.

1) Increase or maintain your water and fruit intake -

Once you are at a holiday dinner party it may be tougher to resist the food temptations.

Before you leave the house be sure to drink a glass of water and/or have a piece of fruit. This will help quench at least part of your appetite and leave a little less room in your stomach for that extra cupcake.

2) Bring healthy treats to the office -

If there is only one choice, then that's the one you'll make.

By having a selection, it will be easier to make some heart healthy, lower calorie choices.

Having fruit salad rather than a bowl of chocolates is a great way to stick to a sound nutritional plan.

Health and Fitness Mistake #4

Concentrating on Muscles One at a Time

Long gone are the days of working the biceps only.

Split routines (a staple of bodybuilding) are being replaced by various total-body workout strategies.

Not only do you burn more calories, but you can get more done in less time.

Health and Fitness Mistake #5

Not Asking for Help When You Need It

With so much information available in magazines and yes, on the internet, it can be difficult to know what information to trust.

Too often we keep plugging away, too proud to ask for guidance or assistance.

If you've been stuck in the holiday cycle of gaining weight and losing weight, only to gain more weight, then lose it again, and you're ready for change, then don't be afraid to ask for guidance from a certified health and fitness professional.

The Manhattan Beach Personal Trainer Team has over 10 years of experience in creating effective fat loss and weight loss programs.

We've successfully helped hundreds of clients through the holiday season and are ready to help you.

Schedule your complimentary consultation here.

I'm looking forward to speaking with you soon.

Have the Happiest Thanksgiving and Healthy Holidays!

Committed to your fitness success,
Boh

David I. Bohmiller, BS, NSCA-CSCS
My Personal Trainer School LLC

P.S. - Don't forget to subscribe to our complimentary fitness newsletter with tons of healthy recipes, fitness exercises, and weight loss tips.

Best Personal Trainer Certification Review

Hello All,

We're happy to introduce another new section geared toward your personal trainer career development.

Our Personal Trainer Certification Directory currently includes the following articles:

ACE Personal Trainer Certification
NASM Personal Trainer Certification
NSCA-CSCS
NSCA-CPT
and
The Best Personal Trainer Certification

Committed to your fitness success,
Boh

David I. Bohmiller, BS, NSCA-CSCS
My Personal Trainer School LLC

Lower Back Pain, Exercise, Treatment, and Exercise Section

Hello All,

My Personal Trainer School has just added a lower back pain relief directory.

This section incorporates articles from physical therapists and personal trainers addressing the needs of those suffering from lower back pain.

Our first few articles in this section include:

Lower Back Pain
Lower Back and Hip Pain
Lower Back Pain and Strong Ab Muscles
Severe Lower Back Pain

Take a look and enjoy a healthier spine.

Committed to your fitness success,
Boh

David I. Bohmiller, BS, NSCA-CSCS
My Personal Trainer School LLC

Fibromyalgia Symptoms and Fibromyalgia Exercise

Hello All,

There is a large population of men and women suffering from fibromyalgia symptoms.

For these people, it can be difficult to engage in normal health and fitness activities, so how can we ensure that they receive the benefit of exercise and physical activity?

Health professionals, in response to continued research, are now able to develop fibromyalgia exercise programs specific to the needs of the population.

For more visit our newest articles on fibromyalgia symptoms and fibromyalgia exercise.

Committed to your fitness success,
Boh

David I. Bohmiller, BS, NSCA-CSCS
My Personal Trainer School LLC

Manhattan Beach Personal Trainer

Hello All,

Our cross-country trip has come to a close and My Personal Trainer School has now set up shop in Manhattan Beach, CA.

We're excited to explore the new surroundings and to meet anyone and everyone within the community.

To learn more about our services here, check out Manhattan Beach Personal Trainer.

As always, thank you for your continued support!

Best,
Boh

David I. Bohmiller, BS, NSCA-CSCS
My Personal Trainer School LLC