Los Angeles Personal Fitness Trainer by Jason Kozma

Springtime Shrimp Salad

2008-06-01T09:30:00.001-07:00

Here's what you need...

For the Dressing

1 Tablespoon grated orange peel
1/3 cup orange juice
1 tablespoon sugar
2 tablespoons oil
2 teaspoons Dijon mustard
For the Salad

1 lb fresh asparagus, trimmed, cut into 2-inch pieces
8 cups torn Boston lettuce
3 Oranges
1 lb fresh or frozen shelled deveined cooked shrimp, thawed
In a small bowl combine all of the dressing ingredients; beat with a wire whisk until well blended. Set aside.
In large nonstick skillet, bring 1/2 cup water to a boil. Add asparagus and return to boil. Reduce heat; cover and cook 5 to 6 minutes or until tender.
Meanwhile, arrange lettuce on 4 individual salad plates. Peel oranges and halve lengthwise; cut crosswise into 1/4-inch-thick slices.
Drain asparagus. Rinse with cold water; drain well. Arrange asparagus, orange slices and shrimp over lettuce. Drizzle salads with dressing.
Nutritional Analysis: One serving equals: 290 calories, 9g fat, 24g carbohydrate, 6g fiber, and 29g protein.

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Smart Shopping

2008-06-01T09:29:00.002-07:00

Never go grocery shopping on an empty stomach. If you do, you will end up with a cart full of bad decisions and regrets! Instead, make a list of healthy foods to buy and go after a sensible meal. Avoid the chips/candy isle and stick to the outskirts of the store where fresh food such as produce, dairy and meats are displayed.

Can You Change in a Single Moment?

2008-06-01T09:29:00.001-07:00

Change is a curious thing. In most areas of life you dread it, yet in others you pine for it.

You're told that change is hard, that it takes time. You're also told that change is the most consistent thing that you'll encounter. You wonder how to make lasting changes that will improve your life.

I'm here to argue that change can happen in an instant.

I know this goes against mainstream belief. Most people believe that change has to be worked at for months or even years. We expect to try and fail numerous times before we ultimately give up or succeed.

Think about it-how many people do you know who struggle with their weight? They want to make a healthy change by getting in shape, but the change never seems to take hold.

Is there something in your life that you want to change? Do you have weight to lose? Do you have high blood pressure? Do you have a pair or pants that you wish you could fit into?

What is preventing you from making a positive change in your life?

According to professional speaker and author, Anthony Robbins, it's the getting ready to change that takes times. In the end there's an instant when the change occurs. Robbins goes on to outline three specific beliefs that you must have in order to instantly create a lasting change.

Belief #1: Something must change.
Do you kind of want to get into shape or do you absolutely have to lose the weight? Does dropping a few pounds sound nice or is living another day in your current body simply out of the question? In order to make a lasting change you must be convinced that the time is right.

Belief #2: I must change it.
It is vital that you take full responsibility in making the change. Sure, others may assist you, but in the end you are the one who is going to make it happen. You have to want this change enough to make it your personal mission-no one else will do it for you.

Belief #3: I can change it.
Don't let past failures get in your way. The truth is that you can do amazing things when you put your mind to it. Believe that you are capable of losing weight or making any other positive change in your life.

Why do most people fail to make lasting change? They leave it up to willpower. This works for awhile, but you'll always revert back to what's comfortable. The solution?

Change what you're comfortable with.

You've probably heard that humans are motivated by two things: 1) to avoid pain and 2) to gain pleasure. When you want to change a behavior pattern the key is to associate pain with the behavior that you don't want and pleasure with the behavior that you do want.

You know that you want to lose weight and that to do so you need to quit eating comfort food late at night. You also know that you need to start exercising on a regular basis. Up until this point your brain is trained to associate pleasure with eating comfort food late at night and to associate pain with exercise.

It's time to retrain your brain to feel good about exercise and to feel bad about eating late at night. Think about all of the negative things about being overweight and connect these unpleasant thoughts to your late night snack. Now think about all of the wonderful things about being in shape and connect these pleasant thoughts to exercise.

You are capable of making a big change in your life. Start by contacting me for your no obligation fitness consultation.

Remember, change can happen in an instant.

The Action Taker in You

2008-04-01T07:41:00.001-07:00

Spring is here and that means one thing - it's time for spring cleaning.

The word alone conjures up the image of a garage too filled with junk to walk through, let alone park a car, and closets filled to capacity.

When things get this out of hand it's easy to just give up.

Why put your shoes on the rack when you'd have to climb over a stack of newspapers to reach it? It's easier to throw them down by the door. Why hang your coat up when the closet is a disaster area? It's easier to drop it over the back of a chair.

What does this have to do with fitness and weight loss? It's actually a striking analogy for where many of my clients are before they find me.

They've given up.

Why eat a salad when you're thirty pounds overweight? It's easier to enjoy a heaping plate of pasta. Why go to the gym after work when it will just make you sore? It's easier to relax on the couch.

Living life with unwanted excess weight is like allowing your garage to stay clogged with junk. It's a discouraging place to be.

The good news is that you aren't stuck.

In the same way that you take a weekend to roll up your sleeves and get that garage cleaned out, it's time to take a month or two (or more depending on where you are in relation to your goals) and drop down to your ideal weight.

I know I'm making it sound easy, and when you approach it this way it is easy.

Beware: There are two ways to approach weight loss, one will leave you discouraged and frustrated while the other will get you fit. Which approach do you use? Read on to find out...

The Diet Dabbler
You know this person. Every month they are trying out a new diet, one week they can't eat carbs and the next week they are only eating soup. They feel guilt about food and are unable to experience the results that they want.

Exercise is equally as spotty and is done in bursts. One month they power walk on their lunch break, a few months later they try taking a class at the gym. Results aren't achieved and the programs are abandoned.

Maybe you can relate.

The entire problem with the Diet Dabbler mentality is their lack of consistency. The only thing consistent is that their frustration grows with every failed attempt and their weight continues to rise.

The Action Taker
You also know this person. This is that guy or gal who buckled down and lost the weight with the use of a massive plan of action. They teamed up with a professional, they stuck with a diet plan and they exercised hard. And in a short time their body was transformed.

Guess what? Now that Action Taker is in maintenance mode-the best place to be. They look great, they feel great, their cloths fit just right and they're loving every minute of it.

Maybe you're thinking "I tried to lose the weight and it didn't work, so this won't work for me either." Forgive me for putting it bluntly, but you're wrong.

Maybe you've dabbled with diets and exercise only to come away frustrated. I understand. Many of my clients have experienced that same frustration before they found me.

Here's the bottom line: it's time to tap into your inner Action Taker, roll up your sleeves and do what it takes to drop down to your ideal weight.

Get serious about your results and begin the last weight loss program that you'll ever do. Contact me today to get started on a program that will deliver results.

Then you can kick your diet dabbling days to the curb.

The Bad News about Alcohol and Fat Burning

2008-04-01T07:40:00.000-07:00

Daily alcohol consumption will slow or stop your results. The drawbacks are probably going to far outweigh any health benefits. Your liver can't metabolize alcohol and fat at the same time. It will always get rid of the toxic substance (alcohol) first. That means that as long as there's alcohol in your system you won't be burning any body fat. If you have one or two drinks, you might stall your fat loss for a few hours. If you have quite a few drinks, it might be as long as four days before you're metabolizing fat again.

Drinking also dehydrates you, raises cortisol levels (goodbye muscles), raises estrogen levels (hello hips), lowers inhibitions (pizza anyone?). Combine that with the fact that alcohol promotes abdominal fat storage (of all places!) and it's really not worth it, not even on free day, not if you're serious about making a major transformation.

If wine with dinner is part of your lifestyle, and you're not in any particular hurry to have abs like a cheese grater, you might experiment a little. See if you can have a glass of wine a few times a week and still be making progress. If it's really slow going, keep cutting back the number of drinks until you're satisfied with the level of your results. Of course, if you're wanting to radically transform yourself for a Body for Life challenge, or a tropical vacation, or a big date with a little black dress, forget the alcohol. It's the enemy.

Here are some links about alcohol's impact on muscle building and fat loss:

http://www.femalemuscle.com/q_a/question18.htm

http://www.teenbodybuilding.com/bigalcohol.htm

http://www.bodybuilding.com/fun/dean3.htm

http://www.goaskalice.columbia.edu/2253.html

from http://www.skwigg.com/id54.html

Get Fit Newsletter (Quit doing Crunches)

2008-03-21T17:19:00.001-07:00

----- Original Message -----

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Sent: Saturday, March 15, 2008 1:09 AM

Subject: Get Fit Newsletter (Quit doing Crunches)

3/15/2008 <>

Why is Mr. America Jason Kozma's High Performance Personal Training Program more effective than other trainer or gym's fitness programs?

My program is a results - oriented program. Check out my Before and After Photos section. The program focuses on how you look in combination with your health, strength and well-being.

My program is designed to reshape your body. You will gain strength, be healthier, and more fit. Together we will create the body you want.

Have you seen all the before and after photos? Check out all 7 pages!

See the rest of the before and after photos!

Page 1 Page 2 Page 3 Page 4

Page 5 Page 6 Page 7

Who Else Wants the Secret to Great Abs?

It never fails. As spring approaches people start thinking about getting in shape for summer. And every year the number one thing I'm asked is "How can I get great abs?"

You've probably pondered that question at some time or another and you're likely frustrated with your waistline. Maybe you've given up on your abs after doing dozens of crunches only to see zero results. I don't blame you.

Forget everything you've heard about how to sculpt your abs. Crunches simply won't give you a six pack.

You see, to do crunches with the hope that it will turn your midsection into a washboard is to operate under one of the most widely held fitness myths. I'm talking about spot reducing. Simply put, training one area of your body will not specifically burn fat from that area.

You've probably heard that spot reducing is a myth, but most people still train as if it is true. Doing crunches will not magically make your waist shrink, it will not cause your muffin top to disappear, and it will not give you washboard abs.

Only a drop in body fat will do that for you.

So what is the secret to great abs? Instead of endless crunches, the secret is a winning combination of fat burning cardio, resistance training, and proper eating.

It is absolutely possible for you to dramatically shape up your waistline before summer hits this year. Yes, Y-O-U. Weight loss is not reserved only for the people you've seen on the Biggest Loser or on diet pill infomercials. You can do it too.

Answer the following two questions to see how your routine measures up:

How often do you exercise? If your answer was anything less than 4 times a week, then that's the first thing getting between you and streamline abs. How do you define a fat burning workout? A routine including intense cardiovascular training coupled with effective resistance training. Do you do this?

I'm sorry to be the one to break this to you, but walking on the treadmill for 30 minutes isn't a fat blasting routine. Neither is a leisurely 20 minutes on the elliptical machine. The truth is that you can dramatically increase your results while investing less time when you exercise right.

Cardio exercise is all about maintaining an effective level of intensity. This doesn't mean that you should be out of breath or gasping for air. It does mean that you need to push yourself.

Resistance training is the second key part of a fat burning workout. This means working your major muscle groups against resistance in a way that stimulates your metabolism. Again the key here is to find the right intensity and to keep each muscle group guessing.

What kind of shape is your diet in? Diet is a big stumbling block for most people-especially as it relates to their midsection. Here's a fact: If your diet is out of control then your abs will be too. You can't trim your waist without trimming the junk out of your diet, regardless of how hard you exercise.

Keep calories in check. Do you know how many calories you eat? The best way to find out is to record everything you eat for a few days. Tally the number of calories that you eat each day and do an evaluation-feel free to recruit me to help out with this part. Together we'll chart improvements for your diet and adjust your calories for maximum results.
Just say "No" to junk food. While this may seem obvious, your definition of "junk food" may need an alteration. Refined sugar is one of the biggest culprits in the junk food world-it is found in soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats. Processed fat is another monster. As a rule of thumb you can safely view all processed or refined items as junk food.
Eat more frequently. The key here is to never let your metabolism "crash" by going hours without eating. One of the biggest mistakes you can make is to skip breakfast-as this is the meal that 'breaks the fast' that your body goes into each night. Stick with eating small meals every few hours and always avoid stuffing yourself.

You should now understand why you are better off not wasting time on crunches-while it is important to exercise your abs a couple of times a week, you won't expect fat to fall of that area after 100's of crunches.

Do you want to flatten and sculpt your waist in time for summer this year? All you have to do is decide that you really want it. Commit to yourself-you deserve it.

See me for fat blasting workouts that deliver results. Together we will get you on a program that will melt the fat off your abs, exposing shape and definition-just in time for summer.

Call or email me today for a no obligation consultation.

Back to Basics

Losing weight may seem anything but simple. With all of the trendy diet plans and new workout fads-it is easy to become confused. The good news is that the basics of weight loss have not changed over the years. It all boils down to Calories In versus Calories Out. Too many Calories In, and you will gain weight. Extra Calories Out and you will lose it. Keep in mind that 3,500 calories equals one pound and every single calorie counts!

Fiesta Breakfast Taco

This delicious dish is made with egg whites and sautéed vegetables and makes a wonderful light breakfast. Enjoy with salsa for an added kick. Servings: 2

Here's what you need...

1/4 cup onion, chopped
1 medium green bell pepper, chopped
1 teaspoon minced garlic
1 medium tomato, chopped
3/4 cup egg whites (about 4 large egg whites)
2 wheat tortillas
1/4 of a small avocado
A dash of Paprika
A dash of Garlic salt

Spray a medium frying pan with cooking spray. Sauté the onion, bell pepper and garlic until soft. Add the tomato and egg whites. Cook until the egg whites have set.
Divide the egg and veggie mixture between the tortillas and fold like a taco.
Slice the avocado and sprinkle it with paprika and garlic salt. Arrange the avocado on each taco and serve.

Nutritional Analysis: One serving equals: 243 calories, 5g fat, 35g carbohydrate, 6g fiber, and 15g protein.

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Jason Kozma

High Performance Personal Training

Email Me

My Site

(310) 772-5105

High Performance Clients

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Supplement Store Coupon, New Program, New Client Pages!

When checking out of the Supplement Store, use this coupon code to save 10% off your order of $99 or more!

Coupon Code: show10percentoff

We are now partnered with Egg Whites International: click here to order pure pasturized egg whites delivered to your door - essential for you protein needs!

Not in Santa Monica? Jason's High Performance Training Team available in

Online Personal Training and Nutrition

Friends in outlying areas:

AccuRate Wireless Heart Rate Monitor

400 GL Treadmill

Essential links

Supplement store

High Performance Personal Training

Los Angeles Acupuncture and Wellness

Egg Whites International

Email: jason@latrainer.com
Phone: (310) 772-5105
Web: www.latrainer.com

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Are These 3 Foods Making You Fat?

2008-02-15T09:31:00.001-08:00

It's easy to let yourself be fooled into thinking the things you eat are healthy. Foods dressed in crafty packaging lead you to believe they will help you lose weight.

But do they?

The truth is that most of the time the only thing special about the so-called healthy food product is the clever marketing. Have you been fooled by the following foods?

So-Called Healthy Food #1: SALAD
Who doesn't get a self-righteous feeling when ordering a salad, right? Salads are healthy, and salads equal weight loss. Unfortunately, not anymore.

Salad in and of itself is a wonderful, healthy food. It is filled with nutrients and untouched by artificial additives. If only we left it at that.

Most salads on the menu today are loaded with fat laden extras. Croutons, tortilla strips, nuts, and even fried chicken (not the best source of protein). And let's not forget the salad dressing.

While you know that salad dressing isn't very healthy, you may not be aware of the staggering number of fat calorie packed in these dressings. Most people add between a quarter to a half a cup of dressing to their salad, and with the average creamy salad dressing weighing in at 8-12 grams of fat per tablespoon, you can see how an innocent collection of greens can quickly turn into a spare tire.

So-Called Healthy Food #2: 100 CALORIE PACKS
In the snack section of your local grocery store you've probably seen the attractively packaged "100 Calorie Packs." These light and airy snack packs send a subtle message that they are healthy and in line with your desire to drop the fat. I mean, how harmful can they be? Let's take a look at the snacks within the package. Here are the most popular:

Oreo cookies
Ritz snack mix
Planter's peanut butter cookies
Cheese Nips crackers
Chips Ahoy cookies
Shortbread cookie
Hmmm, that list sounds like junk food-doesn't it? These items are high in sugar, salt and fat, and they don't contain a grain of nutritional value. And let's be honest, most people don't eat just one pack...

So-Called Healthy Food #3: CEREAL
Can a box of cereal help you lose weight? That's the message being sent out by a handful of cereal brands, namely Special K. This cereal manufacturer has gone so far as to create the Special K Challenge, a program which claims to help drop 6 pounds in 2 weeks. The message that most consumers take away from the cereal commercials is "If I eat this brand of cereal then I will lose weight."

Wait, don't grab a bowl of your favorite cereal along with your skinny jeans just yet.

It's dangerous to think that any food item will promote weight loss, especially a food item that is high in simple carbohydrates. In the fine print you will see that the cereal claims to help lose weight when incorporated with a very low calorie diet, and that the cereal itself has no weight loss inducing power.

Making the Healthy Choice
As a rule of thumb ignore the bold claims on food packaging-the information you really need is listed on the nutrition label. Finding healthy food is simple when you use the following guidelines.

Eat Fresh: The healthiest food in the world is fresh, unprocessed whole foods. This includes fresh vegetables and fruit, whole grains and legumes, and raw seeds and nuts. These fresh foods supply your body with vitamins, minerals and enzymes that are priceless to your health. When it comes to meat, poultry and dairy choose products that are grass fed and hormone and antibiotic free.
Set Limits: Let's be honest. Just because something is edible doesn't mean you should eat it. A key to healthy eating is to identify which items to limit or even eliminate from your diet.
Cholesterol. The American Heart Association recommends that you limit your intake of cholesterol from food to less than 300 milligrams per day.
Saturated Fat. Your intake of saturated fat should be less than 7% of your total daily calories.
Trans Fat. It is recommended that you either eliminate trans fat from your diet or keep it under 1% of your total daily calories.
Sugar. Most of us consume way more sugar than we should. Make a habit of checking the ingredient list of the foods you eat. If sugar is the first listed ingredient then you know that item is packed with sugar.
Look at the whole picture: A healthy diet consists of taking in a combination of fats, carbohydrates, fiber, protein, vitamins and minerals each day. Remember that eating too much of even healthy foods can lead to weight gain. All of the foods that you eat should fit together to form a well-balanced, calorie controlled diet.
The bottom line is that you should eat to live not live to eat. Your body will thank you for it.

Want more ideas on how to get the body of your dreams without starving yourself or doing boring exercise routines? Contact me today to get started on a fitness program that will change your body and improve your health.

The Stubborn Fat Blues

2008-02-09T19:24:00.001-08:00

2/1/2008 Mr. America Jason Kozma's High Performance Personal Training Newsletter

Why is Mr. America Jason Kozma's High Performance Personal Training Program more effective than other trainer or gym's fitness programs?

My program is a results - oriented program. Check out my Before and After Photos section. The program focuses on how you look in combination with your health, strength and well-being.

My program is designed to reshape your body. You will gain strength, be healthier, and more fit. Together we will create the body you want.

Have you seen all the before and after photos? Check out all 7 pages!

See the rest of the before and after photos!

Page 1 Page 2 Page 3 Page 4

Page 5 Page 6 Page 7

Do You Have the Stubborn Fat Blues?

Every year at about this time frustrated people around the globe look in the mirror and take in the end results of their holiday eating frenzy.

Maybe your waist is larger, or your hips are wider, or maybe your New Year's resolve has fizzled.

So what do you do about the stubborn and seemingly permanent fat?

Sink into a depression?

Well, the easiest thing to do is to throw a pity party. Then before you know it your feelings of self pity begin to snowball into a full blown case of the Stubborn Fat Blues.

How do you know if you have the Stubborn Fat Blues?

Your pants are tighter today than they were a year ago
You've tried to lose weight only to fail.
You feel trapped.
You're close to giving up on yourself.

If you can relate to any of the above statements then you have the Stubborn Fat Blues - quite an unpleasant condition to have.

Fortunately, there is a cure.

It all starts with your mind. The thing about the Stubborn Fat Blues is that it affects your mind more than anything.

You see, your mental state is critical in determining your shape and size. When you focus on all of the things that you hate about your current body like the size of your thighs, the shape of your butt, or the way your belly looks then you're putting all of your energy on the negative.

The more you think about how unhappy you are, the unhappier you will become.

Makes sense, right?

So instead of wallowing, use the following techniques to conquer the Stubborn Fat Blues:

1. Take it one battle at a time.
You may have 20, 50 or 100 pounds to lose before you reach your ideal weight - and, boy, that can be overwhelming. The truth is that weight loss like that won't happen overnight - it takes months of dedication. It's no wonder so many people simply give up.

Don't worry about winning the entire war today, instead focus on conquering one battle at a time. Take it one meal at a time, and one day at a time. A healthy meal, a good workout and you've won a battle. Remember, 100 pounds is broken down into 350,000 calories. Sure, that sounds like a lot, but all you have to do is focus on burning more calories than you take in today in the end weight loss will be inevitable.

2. Use a trigger.
How many times throughout your day do you find yourself plagued with negative thoughts? I'm too fat. I'll never look as good as I used to. I'm not attractive. Yikes! Thoughts like these will ruin your chance at regaining your figure - they are total momentum killers.

Here's what I want you to do. Whenever a negative thought enters your mind instantly do the following:

Breathe out and squeeze your abs for 5 seconds 3 times
Throw away any junk food within arms reach
Plan to exercise that day

Make negative thoughts a trigger to take positive action toward your goal - the results will amaze you.

3. See what you want.
If you have weight to lose, mirrors are a nightmare. Every lump and pouch seems to jump out with alarming illumination. And it doesn't help that most of us see things as worse than they really are.

When was the last time that you closed your eyes and pictured the body that you wished you had? It may sound hokey, but I'm serious. Your mind is very impressionable, and when you bombard it with only the negative then you will be stuck on that image.

Take time each day to visualize your ideal body. Close your eyes and put yourself in that ideal body feel what it feels like to be fit and attractive. This exercise is a powerful way to fixate your mind on your goal in a way that will leave you no room for failure.

4. Get serious.
Sooner or later you will decide that you are fed up with the Stubborn Fat Blues. You will decide that your health is important. You will decide that you deserve to look great. And you will do what it takes to achieve amazing results.

The best way to ensure that your motivation stays strong - and that your goal is met - is to get on a fitness program that actually works. If you need help finding the right program for you I can help. Together we will identify your goals, find workout programs that you enjoy and create a routine that works with your schedule. It's that simple.

Contact me today for a consultation and to learn more about the different fitness programs available to you.

Then you can say goodbye to the Stubborn Fat Blues - forever!

Sneaky Calorie Burning

What are your plans for this weekend? A great way to promote weight loss is to pack your weekends with physical activities. Weed the garden, walk the dog, plan a bike trip, or clean out the garage. The key is to keep on moving.

Fast & Healthy Fish Tacos

"Who said that fish tacos had to be fried? This refreshing recipe uses baked Cod and fresh coleslaw for that fish taco taste that is hard to beat. Need to fix dinner in a hurry? This recipe only takes 20 minutes. Servings: 2

Here's what you need...

1 pound Fresh Skinless Cod
1 Tablespoon Butter
1/4 teaspoon Cumin
1/8 teaspoon Garlic powder
1/2 cup Nonfat Plain Yogurt
1 Tablespoon Apple Cider Vinegar
2 Tablespoons Honey
3 cups Shredded Cabbage Mix
4 Whole Wheat Tortillas
Lime or Lemon to taste

Rinse fish and past dry with paper towels. Cut fish crosswise into 3/4 inch slices. Place fish in single layer in greased shallow baking pan. Combine butter, cumin, and garlic powder. Brush over fish. Bake in a 450 degree oven for 4 to 6 minutes or until fish flakes easily when tested with a fork.
Combine the yogurt, vinegar and honey. Place the cabbage in a medium sized bowl. Combine the yogurt mixture with the cabbage until well blended.
Spoon some of the coleslaw mixture into each tortilla; add fish slices. Squeeze fresh lime or lemon to taste. Enjoy.

Nutritional Analysis: One serving equals: 327 calories, 5g fat, 40g carbohydrate, and 26g protein.

Share the fitness truth...Forward this newsletter to your friends, family, and coworkers by using the refer a friend link below.

Forward This Newsletter - Refer a Friend

Refer a Friend - Click Here

Jason Kozma

High Performance Personal Training

Email Me

My Site

(310) 772-5105

High Performance Client Testimonials

With Jason's training I learned to practice and enjoy a healthy lifestyle and not just "go on a diet". It's been two years since my last lesson, but I still hear his powerful voice in my head everyday as I make decisions about my health and exercise. The result being I have not slid back into the way I was before Jason, and I can't imagine it even being possible. Rick

I considered myself a fairly educated gym rat before I trained with Jason. His combination of weight training tips and education along with dieting information helped me to progress much quicker than I would have without him. Jason works you hard, but he's serious about helping you obtain the goals you want. David

If you are serious about getting in shape then Jason and his staff can help you achieve all your goals. His knowledge of fitness and nutrition are a testiment to the years of study and dedication that he has personally invested. Matt

Supplement Store Coupon, New Program, New Client Pages!

When checking out of the Supplement Store, use this coupon code to save 10% off your order of $99 or more!

Coupon Code: show10percentoff

We are now partnered with Zone Food Delivery Service: Delivered to your door for easy, convenient weight loss!

We are now partnered with Egg Whites International: click here to order pure pasturized egg whites delivered to your door - essential for you protein needs!

Not in Santa Monica? Jason's High Performance Training Team available in

Online Personal Training and Nutrition

Friends in outlying areas:

AccuRate Wireless Heart Rate Monitor

400 GL Treadmill

Essential links

Supplement store

High Performance Personal Training

Los Angeles Acupuncture and Wellness

Egg Whites International

Email: jason@latrainer.com
Phone: (310) 772-5105
Web: www.latrainer.com

This email was sent by jason@latrainer.com
To Unsubscribe click here

Jason Kozma Los Angeles California

Get Fit Newsletter (Exercise for high cholesterol?)

2008-01-08T07:54:00.001-08:00

1/8/2008 Mr. America Jason Kozma's High Performance Personal Training Newsletter

Why is Mr. America Jason Kozma's High Performance Personal Training Program more effective than other trainer or gym's fitness programs?

My program is a results - oriented program. Check out my Before and After Photos section. The program focuses on how you look in combination with your health, strength and well-being.

My program is designed to reshape your body. You will gain strength, be healthier, and more fit. Together we will create the body you want.

Have you seen all the before and after photos? Check out the new page 7 now!

New Programs

Accelerated programs

Lunch break 30 minute sessions

Call (310) 772-5105 or email for emails!

The Ultimate Prescription - Exercise lowers blood pressure and improves cholesterol levels

These days it takes more than an apple a day to keep the doctor off your back.

The good doc is going to pester you about your blood pressure and cholesterol levels - apple or not. And who can blame him?

According to the American Heart Association, 105.2 million adults have borderline to high risk blood cholesterol levels. In addition, nearly one in three adults suffers from high blood pressure. And these numbers grow every year.

So what do you do? Pop a pill and try not to think about it? Or maybe you don't even bother to have your blood pressure and cholesterol checked – what you don't know can't hurt you, right?

Whether you've had your blood pressure and cholesterol levels checked lately or not, these conditions are deadly and sneaky - many people are unaware of the danger lurking in their own arteries.

What's so bad about high blood pressure and cholesterol levels? In a nutshell, these conditions raise your chances for having a stroke, kidney failure, heart disease or heart attack. Here's the lowdown:

Blood Pressure is recorded in two numbers. The first describes your systolic blood pressure. This is the pressure when your heart is squeezing blood out. The second is your diastolic blood pressure. This is the pressure between heartbeats, when your heart is filling with blood.

The ideal blood pressure to have is 120/80 or lower. Blood pressure that falls between 120/80 and 140/90 is considered to be prehypertension - meaning that your blood pressure is higher than normal. If your blood pressure is 140/90 or higher then you officially have high blood pressure.

Cholesterol is also recorded in two numbers - high - density lipoproteins (HDL) and low - density lipoproteins (LDL). The distinction between HDL and LDL is actually quite important - LDL delivers cholesterol to your body while HDL removes cholesterol from your bloodstream. In other words, HDL cholesterol is good and LDL cholesterol is bad.

When there is extra cholesterol in your bloodstream it lines your arteries, causing them to narrow. These deposits can block an artery that flows to your heart - resulting in a heart attack, or they can block an artery that flows to your brain - resulting in a stroke.

The ideal cholesterol level to have is a number less than 200. Between 200 and 239 you are considered to have borderline high cholesterol, and 240 or higher puts you in a danger zone.

Will exercise really help lower your high blood pressure and improve my cholesterol levels? It sure will - and here's how:

Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.

Exercise Increases HDL levels in some people - this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.

Let's be totally honest for a moment. Sure, you may be taking medication, but you need to fix the problem rather than simply hold it off.

If exercise isn't currently part of your lifestyle you will be amazed at how it will improve your health once you start. I'm sure your doctor could share a myriad of success stories involving people just like you who dramatically improved their blood pressure and cholesterol through exercise.

Health. Isn't that what we all ask for in the New Year?

Exercise is the answer.

The benefits of a consistent and challenging exercise program are numerous - did you know that exercise will even improve your sleep?

I am in a unique position to assist you in grabbing onto the good health that you deserve. Call or email me today to schedule your fitness assessment and get started on an exercise program that will change your life.

Guilt Free Flavor

Looking to add flavor to your meal without adding extra calories? Try fresh herbs and spices. You will enjoy more flavor AND a smaller you! Remember to avoid creamy or oily dressings-while these are flavorful, they are also filled with fat and calories.

Chocolate-Berry Parfaits

Everyone is entitled to have a sweet tooth-this recipe will fulfill your craving while maintaining your waistline.
Servings: 2

Here's what you need...

1.4oz package fat-free, sugar-free chocolate flavored pudding mix
1 cup nonfat milk
3/4 cup nonfat cottage cheese
1/2 cup nonfat plain yogurt
4 fresh strawberries, sliced
1 packet Sweet 'n Low

Whisk together the chocolate pudding mix and nonfat milk until smooth. In another bowl, whisk together the cottage cheese, yogurt and sugar substitute.
Layer pudding, cottage cheese mixture and sliced strawberries to create 3 layers in 2 glasses.

Nutritional Analysis: One serving equals: 156 calories, 0g fat, 18g carbohydrate, and 23g protein.

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Jason Kozma

High Performance Personal Training

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